Tune into the audio version of my written articles found at tomnikkola.com, read by yours truly. I candidly cover health and fitness, including topics on diet, exercise, metabolism, supplements, essential oils, and fortitude. After 20 years as a fitness professional, I’ve heard and read a lot of nonsense. In each article, I attempt to simplify confusing topics, bring truth to myths, and help you learn how to build strength and resilience in an environment and culture that glorifies weakness and victimhood. Disclaimer on nutrition, supplement, and fitness content: The content is not intended to suggest or recommend the diagnosis, treatment, cure, or prevention of any disease, nor to substitute for medical treatment, nor to be an alternative to medical advice. The use of the suggestions and recommendations on this website is at the choice and risk of the listener.
Cold Plunge Time and Temp: The Ultimate Guide
Feb 19, 2024
If you’ve ever heard of a cold plunge, cold water immersion, or ice bath, then you’re in the right place. In this guide, we will explore the ideal cold plunge time and temp for cold plunging, as well as the benefits, preparation, and ideal cold water immersion routines.
Whether you’re an athlete, fitness enthusiast, or simply someone looking to improve your overall health and well-being, this guide will provide you with all the information you need to make the most of your cold plunging experience.
Key Takeaways
What is Cold Plunging? Submerging the body in cold water, typically between 50-60°F (10-15°C), to stimulate various health benefits.
Benefits of Cold Plunging: Includes reduced muscle soreness, lower inflammation, enhanced immune function, improved mood, and potential metabolic benefits through stimulation of brown fat activity.
Optimal Conditions for Cold Plunging:
Duration: Short immersions of 1 to 5 minutes can benefit recovery and the immune system, with potential for longer sessions of up to 10-15 minutes for acclimation and metabolic enhancement.
Temperature: The sweet spot lies between 10°C to 15°C (50°F to 59°F) for balancing therapeutic benefits and comfort, though some may explore below 10°C for increased mental toughness and metabolic stimulation, with caution.
Frequency: Post-exercise recovery may entail immersions ranging from 3 times a week to after every intense session, while a general health and wellness routine might involve 3-4 sessions per week.
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A cold plunge, also known as cold water immersion (CWI) or ice bathing, involves submerging the body in cold water, typically at temperatures ranging from 50-60°F (10-15°C).
This practice has gained popularity for its potential health benefits, including improved recovery from physical exertion, enhanced mood, and increased alertness. Cold water immersion can be performed in natural bodies of water, specially designed cold plunge pools, or even at home using a bathtub filled with cold water and ice.
Why is a cold plunge beneficial?
Cold water immersion challenges the body’s organ systems, requiring adjustments to maintain core temperature. This includes mechanisms like peripheral vasoconstriction, where blood vessels in the extremities constrict to preserve core temperature, and metabolic adjustments to generate heat.
Regular exposure to cold water has been associated with acclimatization effects, such as reduced heat loss and increased resting metabolism in populations habituated to cold water exposure, like the Ama divers of Japan.1
What are the benefits of cold water immersion?
Cold plunging offers numerous health benefits, though the practice isn’t for everyone. The following are the most common and scientifically supported.
Improved Recovery and Reduced Muscle Soreness: Research shows that CWI can significantly reduce muscle soreness after exercise. A systematic review and meta-analysis found that cold water immersion effectively reduces delayed onset muscle soreness (DOMS) after exercise.2 This is believed to be due to the cold’s effect on reducing inflammation and slowing down the metabolic processes associated with muscle damage. However, research also shows that cold water immersion may compromise muscle growth, so strength athletes or those looking to build muscle may be better off utilizing other recovery tools.3
Reduced Inflammation and Enhanced Immune System Function: Cold exposure has been linked to reduced inflammation and improved immune response. A study demonstrated that regular cold water immersions increased white blood cell count and other immune system markers, suggesting an enhanced immune response.4
Improved Mood and Mental Well-being: Engaging in cold water immersion can also have positive effects on mental health. It’s been reported to release endorphins, the body’s natural painkillers, which can lead to improved mood and a sense of well-being. A study highlighted the potential of cold water immersion in treating depression symptoms, showing a significant mood boost among participants.5
Increased Metabolic Rate: Cold exposure through CWI has been suggested to stimulate brown fat activity, which plays a role in thermogenesis and fat burning. This could potentially aid in weight management and improve metabolic health.6
The recommended duration and frequency of cold plunges, or cold water immersion (CWI), can vary based on the individual’s goals, tolerance, and physical condition. Scientific studies have investigated various protocols, offering insights into effective practices for recovery, performance enhancement, and health benefits. Here are some guidelines based on scientific literature:
Time
Short-duration CWI: Research suggests that even short immersions of around 1 to 5 minutes in cold water (10°C to 15°C) can be beneficial for recovery and the immune system without causing excessive stress.7 Beginners should err on the side of shorter immersions and work up to longer ones.
Longer-duration CWI: For acclimation to cold and to get metabolic benefits like increased brown fat activity, durations can extend up to 10-15 minutes. However, these longer durations should be approached with caution and gradually increased as one’s tolerance improves.
Temperature
10°C to 15°C (50°F to 59°F): This temperature range is commonly recommended for CWI, especially in the context of recovery from physical exertion. Studies have shown that immersing in water within this range can effectively reduce muscle soreness and inflammation post-exercise.8 This temperature range strikes a balance between providing the therapeutic benefits of cold exposure without inducing excessive thermal stress on the body.
Below 10°C (50°F): Some research suggests that temperatures lower than 10°C might be used for short durations to enhance mental toughness, increase alertness, and potentially stimulate the production of brown adipose tissue, contributing to improved metabolic activity.9 However, colder temperatures are associated with higher risks, such as hypothermia and cardiovascular strain, especially for individuals not acclimatized to cold exposure.
Frequency
Post-exercise recovery: For athletes or individuals using CWI for recovery purposes, immersions immediately after training or physical activity, ranging from 3 times a week to after every intense training session, have been reported.10 However, as mentioned above, cold plunging may reduce hypertrophy gains, so if you’re interested in building muscle or you’re a strength athlete, CWI may not be the best recovery tool.
Health and wellness routines: For general health and wellness, including mental health benefits and immune system enhancement, a frequency of 3-4 times per week is often cited. This allows for adaptation to the cold and the realization of health benefits without overexposure.
Considerations
Individual Variation: It’s important to note that individual responses to CWI can vary widely based on factors like body composition, age, and existing health conditions. What works for one person may not be suitable for another.
Gradual Adaptation: If you’re new to cold plunging, the ideal time and temp is to start with shorter, warmer cold plunges. For example, start with one minute at 60° F, then, each week, either increase your time or decrease the temperature.
Consultation with Health Professionals: Before starting a CWI regimen, particularly for longer durations or higher frequencies, consulting with a healthcare professional is advisable, especially for individuals with cardiovascular conditions or other health concerns.
In conclusion, while there’s no one-size-fits-all recommendation for the ideal cold plunge time and temp, starting with shorter, more frequent sessions and adjusting based on personal goals and responses appears to be effective. Engaging in CWI as part of a balanced wellness routine, with attention to safety and personal health status, can maximize the benefits while minimizing risks.
How to Prepare for a Cold Plunge
Now that you understand the benefits of cold plunging, let’s discuss how to properly prepare for a cold water immersion session. One of the key factors to consider is your cold tolerance, as everyone’s tolerance to cold temperatures varies.
Before your cold plunge, it’s recommended to take a warm shower to raise your body temperature slightly. This can help your body adjust to the cold water more comfortably. Additionally, proper mental and physical preparation, such as focusing on your breathing and warming up your body, can enhance your overall cold plunging experience.
Warm Up Exercises
Engaging in warm-up exercises before a cold plunge session is essential to prepare your body for the temperature shock of the cold water. By increasing your body temperature through physical activity, you can minimize the initial shock and promote blood flow, which aids in the overall cold plunging experience.
Some warm-up exercises you can incorporate before your cold plunge include stretching, mobility exercises, and dynamic movements. These exercises help elevate your core body temperature, making the transition into the cold water more tolerable. Gradually increasing the intensity of your warm-up can further aid in heat production and preparation for the cold plunge.
Remember, proper warm-up exercises are crucial to ensure your body is adequately prepared for the cold immersion, allowing you to maximize the benefits of your cold plunging session.
Deep Breathing Techniques
Deep breathing techniques can play a significant role in preparing your body and mind for a cold plunge. Deep, slow breathing before and during your CWI session helps calm your nervous system, reducing the initial shock and promoting mental resilience.
By practicing deep breathing, you can activate your body’s relaxation response, allowing you to better manage the cold immersion experience. Controlled breathing also helps regulate your heart rate and blood pressure, aiding in overall mental and physical well-being during cold plunging.
Incorporating deep breathing techniques into your cold plunge routine can enhance your overall experience, making the cold exposure more manageable and enjoyable.
Increasing Cold Tolerance
If you’re looking to push your cold tolerance and explore colder temperatures during your cold plunging sessions, gradual progression is the key. By gradually exposing your body to colder temperatures over time, you can build your cold tolerance and experience the benefits of extended cold immersion.
Consistent cold exposure, such as regular cold plunging sessions, can help your body adapt to colder temperatures, allowing you to tolerate and enjoy longer sessions. It’s important to note that the rate of progression varies for each individual, so it’s essential to listen to your body and progress at a pace that feels comfortable for you.
By gradually increasing the length of time and decreasing the temperature of your cold plunging sessions, you can optimize the benefits of cold exposure and continue to challenge your cold tolerance.
Optimizing Your Cold Plunge Routine
Now that you’re familiar with the temperature and duration aspects of cold plunging, it’s time to optimize your cold plunge routine. It’s important to tailor your CWI therapy to your personal needs, goals, and overall health. By doing so, you can maximize the benefits of cold plunging.
Incorporating Whole Body Movement
One way to optimize your cold plunge routine is through the incorporation of whole body movement. Engaging in light physical activity during your cold plunge session, such as gentle stretching or slow, controlled movements, can help maintain blood flow and energy levels. This not only promotes overall well-being but also aids in muscle recovery and enhances the benefits of cold exposure.
Gradual Progression
To continue optimizing your CWI routine, gradual progression is key. Gradually increasing the length of time and decreasing temperature of your cold plunging sessions allows your body to adapt and further develop cold tolerance. This gradual progression ensures a safe and effective cold plunge experience, where your body can reap the maximum benefits of cold exposure.
Hydration Tips
Proper hydration is essential before and after your cold plunge sessions. Ensuring you’re adequately hydrated can help your body adjust to the cold temperatures and maintain overall health. Hydration plays a crucial role in temperature regulation during cold water immersion, helping your body maintain its core temperature. Proper hydration also aids in muscle recovery and overall well-being, making it an important factor to consider in your cold plunge routine.
Who Can Benefit from Cold Plunging?
Now, let’s discuss the wide range of individuals who can benefit from cold plunging. The numerous benefits of cold exposure make cold plunging ideal for anyone looking to improve their overall health and well-being. From athletes and fitness enthusiasts to high-stress individuals and those seeking longevity, cold plunging offers something for everyone.
Athletes and Fitness Enthusiasts
Athletes and fitness enthusiasts can particularly benefit from cold plunging.
Cold water immersion aids in muscle recovery, reducing muscle soreness and inflammation caused by intense physical activity. Regular cold plunging sessions can enhance exercise recovery, allowing athletes and fitness enthusiasts to optimize their overall performance.
The cold exposure experienced through plunging promotes blood flow, assisting in muscle recovery and reducing the risk of injury.
High-Stress Men and Women
For high-stress individuals, cold plunging can provide a natural remedy to reduce stress levels and promote mental resilience.
The cold water immersion helps relieve stress and triggers the body’s relaxation response, leading to improved mental well-being.
Regular cold plunging sessions allow high-stress individuals to manage their overall health and well-being, as the therapy improves energy levels and offers a temporary respite from the demands of daily life.
Health and Longevity Seekers
Those seeking health and longevity can also benefit from cold plunging. Regular cold plunging improves circulation, aiding in the overall health of the body.
The therapy can assist muscle recovery, reduce muscle soreness, and contribute to weight loss. Cold exposure promotes the removal of waste products from the body, optimizing overall health and enhancing the body’s natural healing processes.
By incorporating cold plunging into your routine, you can improve your overall health, vitality, and potentially increase your longevity.
Choosing the Right Cold Plunge Tub
When it comes to cold plunging, choosing the right cold plunge tub is essential for an optimal experience. There are various options available, including plunge tubs, cold tubs, and even ice barrels, each offering different benefits and features.
Points to Consider
When choosing a cold plunge tub, there are several points to consider:
Size: Ensure the tub is large enough to provide ample immersion while accommodating your body comfortably.
Material: Look for a tub made of durable, high-quality materials that can withstand temperature fluctuations and regular use of cold plunging.
Durability: A cold plunge tub should be able to withstand regular cold water immersion sessions without compromising its integrity.
Temperature of the water: The tub should be capable of maintaining the desired temperature range for your cold plunging sessions, providing the ideal environment for your needs.
Consider these factors when selecting a cold plunge tub to ensure the best cold plunging experience.
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References
Esperland, D., de Weerd, L., & Mercer, J. B. (2022). Health effects of voluntary exposure to cold water – a continuing subject of debate. International journal of circumpolar health, 81(1), 2111789. https://doi.org/10.1080/22423982.2022.2111789↩︎
Bleakley, C., McDonough, S., Gardner, E., Baxter, G. D., Hopkins, J. T., & Davison, G. W. (2012). Cold-water immersion (cryotherapy) for preventing and treating muscle soreness after exercise. The Cochrane database of systematic reviews, 2012(2), CD008262. https://doi.org/10.1002/14651858.CD008262.pub2↩︎
Roberts, L. A., Raastad, T., Markworth, J. F., Figueiredo, V. C., Egner, I. M., Shield, A., Cameron-Smith, D., Coombes, J. S., & Peake, J. M. (2015). Post-exercise cold water immersion attenuates acute anabolic signalling and long-term adaptations in muscle to strength training. The Journal of physiology, 593(18), 4285–4301. https://doi.org/10.1113/JP270570↩︎
Brenner, I. K., Castellani, J. W., Gabaree, C., Young, A. J., Zamecnik, J., Shephard, R. J., & Shek, P. N. (1999). Immune changes in humans during cold exposure: effects of prior heating and exercise. Journal of applied physiology (Bethesda, Md. : 1985), 87(2), 699–710. https://doi.org/10.1152/jappl.1999.87.2.699↩︎
van der Lans, A. A., Hoeks, J., Brans, B., Vijgen, G. H., Visser, M. G., Vosselman, M. J., Hansen, J., Jörgensen, J. A., Wu, J., Mottaghy, F. M., Schrauwen, P., & van Marken Lichtenbelt, W. D. (2013). Cold acclimation recruits human brown fat and increases nonshivering thermogenesis. The Journal of clinical investigation, 123(8), 3395–3403. https://doi.org/10.1172/JCI68993↩︎
Machado, A. F., Ferreira, P. H., Micheletti, J. K., de Almeida, A. C., Lemes, I. R., Vanderlei, F. M., Netto Junior, J., Pastre, C. M. (2016). Can water temperature and immersion time influence the effect of cold water immersion on muscle soreness? A systematic review and meta-analysis. Sports Medicine, 46(4), 503-514 ↩︎
Bleakley, C., & Davison, G. (2010). What is the biochemical and physiological rationale for using cold-water immersion in sports recovery? A systematic review. British Journal of Sports Medicine, 44(3), 179-187 ↩︎
Yamazaki, F., & Sone, R. (2010). Different effects of cold water immersion and ice pack application on cardiovascular autonomic responses. Autonomic Neuroscience: Basic and Clinical, 156(1-2), 111-114 ↩︎
Versey, N. G., Halson, S. L., Dawson, B. T. (2013). Water immersion recovery for athletes: Effect on exercise performance and practical recommendations. Sports Medicine, 43(11), 1101-1130 ↩︎
Fuzzy Brain Symptoms: Causes and Solutions
Feb 15, 2024
As an adult, there’s a good chance you’ve experienced moments when your brain feels foggy or you struggle to concentrate. This phenomenon, commonly known as “fuzzy brain” or “brain fog,” can be frustrating and impact your daily life.
But what causes these symptoms, and are there solutions to combat them? In this article, we will delve into the causes of fuzzy brain symptoms and explore solutions to enhance your clarity and cognitive function.
So, if you have ever wondered why your brain always feels foggy, keep reading to gain a better understanding of this condition and how to address it.
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“Fuzzy brain,” commonly referred to as “brain fog,” is not a medical condition in itself but a term used to describe a set of symptoms affecting cognitive abilities.
People experiencing brain fog may feel confused, disorganized, and have difficulty focusing, putting thoughts into words, or remembering things. This cognitive dysfunction is characterized by memory problems, lack of mental clarity, poor concentration, and an inability to focus, often described as mental fatigue.
Common Signs and Symptoms
Brain fog, often described as “fuzzy brain,” is characterized by a constellation of symptoms related to cognitive dysfunction, including confusion, memory problems, lack of mental clarity, poor concentration, and the inability to focus. While the term “brain fog” is not always used explicitly in scientific literature, the symptoms it encompasses are well-documented in studies related to cognitive function and mental health.
Below are the most common symptoms:
Cognitive Impairment and Memory Problems: Cognitive dysfunction, including memory lapses and difficulties with recall, is a hallmark of brain fog. A study by Banks, S. et al. (2020) on sleep deprivation highlights how lack of sleep—a common contributor to brain fog—can impair memory and cognitive performance, simulating the symptoms of brain fog.Banks, S., Van Dongen, H. P. A., Maislin, G., & Dinges, D. F. (2010). Neurobehavioral dynamics following chronic sleep restriction: Dose-response effects of one night for recovery. Sleep, 33(8), 1013–1026.
Lack of Mental Clarity and Poor Concentration: People experiencing brain fog often report a lack of mental clarity and difficulty concentrating.Gavelin, H. M., Neumann, S., Kovacs, A. H., Malmberg, F., Malmberg, J., Bonde, A. H., … & Wicksell, R. K. (2021). Cognitive impairments in individuals with long COVID: A 6-month follow-up study. EClinicalMedicine, 41, 101159.
Feeling of Mental Fatigue: Mental fatigue is another symptom frequently associated with brain fog. This encompasses a subjective sense of tiredness and a lack of energy for mental tasks.Marcora, S. M., Staiano, W., & Manning, V. (2009). Mental fatigue impairs physical performance in humans. Journal of Applied Physiology, 106(3), 857–864.
Difficulty Stringing Thoughts Together: People with brain fog often describe a sensation of struggling to string thoughts together, leading to difficulties with speech or articulating ideas. This symptom points towards an impairment in executive function, which is crucial for planning, decision-making, and verbal fluency.Diamond, A. (2013). Executive functions. Annual Review of Psychology, 64, 135–168.
Disrupted Executive Function: Executive dysfunction, including difficulty planning, organizing, and multitasking, is often reported in the context of brain fog. Such symptoms can stem from various conditions, including chronic stress and poor sleep. Stress can alter executive functions, leading to decreased cognitive flexibility and increased rigidity in thoughts and actions.Arnsten, A. F. T. (2009). Stress signalling pathways that impair prefrontal cortex structure and function. Nature Reviews Neuroscience, 10(6), 410–422.
These symptoms collectively contribute to the subjective experience of brain fog, making daily cognitive tasks more challenging and impacting overall quality of life. It’s important to note that while the term “brain fog” may not be uniformly used across all scientific literature, the described symptoms are consistent with cognitive impairments studied in various contexts, including chronic illness, stress, sleep deprivation, and nutritional deficiencies.
Causes of Fuzzy Brain or Brain Fog
Scientific studies have identified multiple causes and contributing factors to brain fog. Below are some of the key causes based on scholarly research:
Chronic Stress: Chronic stress significantly impacts cognitive function, leading to symptoms associated with brain fog. Prolonged stress affects hippocampal function, contributing to the cognitive difficulties observed in brain fog. It increases cortisol, which, over time, impairs cognitive abilities, disrupts sleep, and leads to depressive symptoms, all of which are associated with brain fog.Sapolsky, R. M. (2004). Why zebras don’t get ulcers. St. Martin’s Press.
Sleep Debt: Poor sleep quality and sleep disorders such as insomnia can lead to brain fog. Sleep disturbances negatively affect cognitive function, including memory, attention, and executive function, which are common brain fog symptoms.Medic, G., Wille, M., & Hemels, M. E. (2017). Short- and long-term health consequences of sleep disruption. Nature and Science of Sleep, 9, 151–161.
Nutritional Deficiencies: Certain nutritional deficiencies, particularly in vitamins and minerals crucial for brain health, such as Vitamin B12, Vitamin D, and omega-3 fatty acids, have been linked to cognitive impairment and brain fog. In research, higher intake of Vitamin B12 and omega-3 fatty acids was associated with better cognitive function.Skarupski, K. A., Tangney, C., Li, H., Ouyang, B., Evans, D. A., & Morris, M. C. (2013). Longitudinal association of vitamin B-6, folate, and vitamin B-12 with depressive symptoms among older adults over time. The American Journal of Clinical Nutrition, 92(2), 330–335.
Hormonal Imbalances: Hormonal changes and imbalances, such as those occurring during menopause, pregnancy, or as a result of thyroid disorders, can cause brain fog. Weber, M. T., Maki, P. M., & McDermott, M. P. (2014) discuss how cognitive changes during the menopausal transition are linked to fluctuating hormone levels, contributing to the brain fog experience.Weber, M. T., Maki, P. M., & McDermott, M. P. (2014). Cognition and mood in perimenopause: A systematic review and meta-analysis. The Journal of Steroid Biochemistry and Molecular Biology, 142, 90–98.
Inflammation and Gut Health: The concept of the gut-brain axis and its role in mental health suggests that gut inflammation and dysbiosis can lead to cognitive impairments, including brain fog. As I’ve explored in previous posts, the balance of good and bad gut bacteria in your gut influences your brain’s physiological, behavioral, and cognitive functions.Jiang, H., Ling, Z., Zhang, Y., Mao, H., Ma, Z., Yin, Y., Wang, W., Tang, W., Tan, Z., Shi, J., Li, L., & Ruan, B. (2015). Altered fecal microbiota composition in patients with major depressive disorder. Brain, Behavior, and Immunity, 48, 186–194. If your gut is unhealthy, it’s unlikely you’ll have a fully functioning brain.
Chronic Illnesses: Conditions such as fibromyalgia, chronic fatigue syndrome, and long COVID have been associated with brain fog. These conditions feature chronic pain, fatigue, and inflammation, which can directly impact cognitive function.Komaroff, A. L., & Cho, T. A. (2011). Role of infection and neurologic dysfunction in chronic fatigue syndrome. Seminars in Neurology, 31(3), 325–337.
Nutrition & Brain Fog
Dietary factors play a significant role in cognitive function and can contribute to the symptoms of brain fog or fuzzy brain. Several scientific studies have identified specific dietary patterns, nutrient deficiencies, and food sensitivities that can impact cognitive health and lead to symptoms associated with brain fog.
Nutrient Deficiencies
Deficiencies in certain vitamins and minerals have been linked to cognitive impairment and fuzzy brain, which is why I cannot stress enough the importance of a high-quality multivitamin. They include:
Vitamin B12: Vitamin B12 is crucial for nerve function, the synthesis of DNA, and the production of red blood cells. Deficiency in vitamin B12 can lead to neurological and cognitive issues.Smith, A. D., & Refsum, H. (2016). Homocysteine, B Vitamins, and Cognitive Impairment. Annual Review of Nutrition, 36, 211–239.
Vitamin D: Vitamin D plays a role in brain health and cognitive function. Deficiencies in vitamin D have been linked to an increased risk of cognitive decline and dementia.Annweiler, C., & Beauchet, O. (2014). Vitamin D in older adults: the need to specify standard values with respect to cognition. Frontiers in Aging Neuroscience, 6, 72.
Omega-3 Fatty Acids: Omega-3 fatty acids, particularly EPA and DHA, are essential for brain health. They are integral to the structure of brain cell membranes and cognitive function. A deficiency in omega-3 fatty acids has been associated with cognitive decline.Yurko-Mauro, K., Alexander, D. D., & Van Elswyk, M. E. (2015). Docosahexaenoic acid and adult memory: A systematic review and meta-analysis. PloS One, 10(3), e0120391.
Magnesium: Magnesium is important for many processes in the body, including nerve transmission and the regulation of neurotransmitters, which are directly related to cognitive function. A deficiency in magnesium can affect cognitive abilities and contribute to symptoms of brain fog.Kirkland, A. E., Sarlo, G. L., & Holton, K. F. (2018). The Role of Magnesium in Neurological Disorders. Nutrients, 10(6), 730.
Iron: Iron is essential for cognitive function, particularly in areas related to attention and memory. Iron deficiency, even without anemia, can impair cognitive function and contribute to brain fog.Murray-Kolb, L. E., & Beard, J. L. (2007). Iron treatment normalizes cognitive functioning in young women. The American Journal of Clinical Nutrition, 85(3), 778–787.
High-Carb / Sugar Diets and Fuzzy Brain
High-sugar diets significantly impact cognitive function and contribute to the symptoms of “fuzzy brain” or brain fog through several mechanisms. The intake of large amounts of carbohydrates, especially refined sugars and high-glycemic carbohydrates, can lead to fluctuations in blood sugar levels, inflammation, oxidative stress, and alterations in gut health, all of which can impair cognitive abilities. Below is a detailed explanation of how high-sugar diets contribute to brain fog:
Blood Sugar Fluctuations
Consuming a diet high in sugar and refined carbohydrates can cause rapid spikes and drops in blood glucose levels.
These fluctuations can lead to symptoms of brain fog, including difficulty concentrating, memory lapses, and a general feeling of mental fatigue.
When blood sugar levels spike, the body responds by releasing insulin to bring the glucose into cells, leading to a rapid drop in blood sugar levels, known as hypoglycemia. Hypoglycemia can impair brain function, as the brain relies on a steady supply of glucose for energy. This can result in a cycle of energy peaks and crashes, contributing to cognitive impairment and mood swings.
Inflammation
High-sugar diets are also associated with increased levels of inflammation in the body.
Chronic inflammation can negatively affect brain health and is linked to cognitive decline and neurodegenerative diseases.
Sugars, particularly fructose, can lead to the production of advanced glycation end products (AGEs), which are inflammatory compounds that can damage brain cells and tissues. This inflammatory response can compromise the integrity of the blood-brain barrier, leading to cognitive issues and symptoms associated with brain fog.
Oxidative Stress
Consumption of high amounts of sugar can increase oxidative stress in the body. Oxidative stress occurs when there is an imbalance between the production of free radicals and the body’s ability to neutralize them with antioxidants.
Free radicals can damage cells, including neurons and other brain cells, impairing their function. This damage can affect cognitive processes such as memory, attention, and processing speed, leading to symptoms of brain fog.
Impact on Gut Health
Emerging research suggests that gut health plays a crucial role in cognitive function and mental health, often referred to as the gut-brain axis.
High-sugar diets can disrupt the balance of gut microbiota, leading to dysbiosis (an imbalance in the microbial population).
Dysbiosis has been linked to increased intestinal permeability (“leaky gut”), allowing harmful substances to enter the bloodstream and potentially reach the brain, contributing to inflammation and cognitive impairment.
Insulin Resistance and Brain Function
Chronic high sugar intake can lead to insulin resistance, a condition where cells in the body become less responsive to insulin.
Insulin resistance is not only a risk factor for type 2 diabetes but also affects brain function. Insulin plays a role in brain signaling and the regulation of neurotransmitters, which are critical for memory and learning. Insulin resistance can impair these processes, leading to cognitive dysfunction and symptoms of brain fog.
Artificial Sweeteners
To cut down on sugar, some people resort to artificial sweeteners. However, some studies suggest that artificial sweeteners may have adverse effects on cognitive function, as well. One study found that consumption of aspartame could lead to neurobehavioral changes, including cognitive impairment, which could contribute to brain fog symptoms.Lindseth, G. N., Coolahan, S. E., Petros, T. V., & Lindseth, P. D. (2014). Neurobehavioral effects of aspartame consumption. Research in Nursing & Health, 37(3), 185–193.
Food Sensitivities and Allergies
Sensitivities to certain foods, including gluten and dairy, have been reported to contribute to brain fog in sensitive individuals.
One study found that people with gluten sensitivity may experience neurological symptoms, including brain fog, independent of celiac disease.Hadjivassiliou, M., Grünewald, R. A., Lawden, M., Davies-Jones, G. A., Powell, T., & Smith, C. M. (2002). Headache and CNS white matter abnormalities associated with gluten sensitivity. Neurology, 56(3), 385–388.
Unfortunately, many people today still dismiss the effects of food sensitivities and allergies and look for medication to resolve their issues instead of changing their diets.
Medications and Brain Fog
Certain medications have been associated with cognitive side effects, including symptoms commonly referred to as “fuzzy brain” or brain fog. These side effects can manifest as memory issues, difficulty concentrating, and overall cognitive impairment.
The mechanisms by which medications contribute to these symptoms can vary, and include direct neurochemical effects, interference with nutrient absorption, and induction of fatigue or sleep disturbances.
Benzodiazepines: Benzodiazepines, used for their anxiolytic and sedative properties, can impair cognitive function by acting on GABA receptors in the brain, leading to decreased alertness and slowed cognitive processing.Barker, M. J., Greenwood, K. M., Jackson, M., & Crowe, S. F. (2004). Persistence of cognitive effects after withdrawal from long-term benzodiazepine use: A meta-analysis. Archives of Clinical Neuropsychology, 19(3), 437-454.
Anticholinergics: Anticholinergic drugs, which block the action of the neurotransmitter acetylcholine, are associated with memory loss, confusion, and blurred thinking. Acetylcholine is essential for learning and memory processes.Gray, S. L., Anderson, M. L., Dublin, S., Hanlon, J. T., Hubbard, R., Walker, R., Yu, O., Crane, P. K., & Larson, E. B. (2015). Cumulative use of strong anticholinergics and incident dementia: A prospective cohort study. JAMA Internal Medicine, 175(3), 401-407.
Statins: Statins are widely prescribed for lowering cholesterol but have been reported in some cases to cause cognitive side effects such as memory loss and confusion. The exact mechanism is not fully understood but may involve cholesterol’s role in neuron function and brain signaling.Wagstaff, L. R., Mitton, M. W., Arvik, B. M., & Doraiswamy, P. M. (2003). Statin-associated memory loss: Analysis of 60 case reports and review of the literature. Pharmacotherapy, 23(7), 871-880.
Opioids: Opioids can induce cognitive impairment through their action on mu-opioid receptors in the brain, affecting attention, memory, and psychomotor speed. The sedative effects of opioids also contribute to decreased cognitive function.Baldacchino, A., Gilchrist, G., Fleming, R., & Bannister, J. (2012). Guilty until proven innocent: A systematic literature review of the effectiveness of opioid maintenance therapies for treating opioid dependence. Addiction, 107(5), 911-921.
Antidepressants: Some antidepressants, particularly those with anticholinergic properties, can impair cognitive function. SSRIs (Selective Serotonin Reuptake Inhibitors), while generally considered safer, can also lead to brain fog in some individuals, possibly due to alterations in serotonin levels and its role in cognition.Ferguson, J. M. (2001). SSRI antidepressant medications: Adverse effects and tolerability. Primary Care Companion to the Journal of Clinical Psychiatry, 3(1), 22-27.
How to Reverse Brain Fog or Fuzzy Brain
Eliminating fuzzy brain and improving mental clarity and cognitive function involves a multifaceted approach, including lifestyle modifications, dietary adjustments, and, in some cases, medical interventions. Research has identified several strategies that can help mitigate symptoms of brain fog and enhance cognitive performance. Below are key approaches supported by scientific literature, including the fastest way to clear up your mind, which is #7.
Regular Physical Exercise: Regular physical activity has been shown to improve cognitive function, including memory, attention, and executive functions, through various mechanisms, including increased blood flow to the brain and enhancement of neuroplasticity.Northey, J. M., Cherbuin, N., Pumpa, K. L., Smee, D. J., & Rattray, B. (2018). Exercise interventions for cognitive function in adults older than 50: A systematic review with meta-analysis. British Journal of Sports Medicine, 52(3), 154-160.
Improved Sleep Hygiene: Good sleep hygiene and addressing sleep disorders can significantly improve cognitive function. Sleep is critical for brain health, affecting memory consolidation, attention, and problem-solving skills.Alhola, P., & Polo-Kantola, P. (2007). Sleep deprivation: Impact on cognitive performance. Neuropsychiatric Disease and Treatment, 3(5), 553-567.
Nutritional Adjustments: A high-protein diet rich in omega-3 fatty acids, antioxidants, vitamins, and minerals can support brain health and reduce symptoms of brain fog. Specifically, omega-3 fatty acids, B vitamins, and antioxidants have been linked to improved cognitive function.Gomez-Pinilla, F. (2008). Brain foods: The effects of nutrients on brain function. Nature Reviews Neuroscience, 9(7), 568-578.
Stress Management Techniques: Managing stress through mindfulness, meditation, and other relaxation techniques can improve cognitive function and reduce symptoms of brain fog. Chronic stress negatively impacts cognitive abilities, including memory and concentration.MacKenzie, M. B., & Kocovski, N. L. (2016). Mindfulness-based cognitive therapy for depression: Trends and developments. Psychology Research and Behavior Management, 9, 125-132.
Cognitive Training and Mental Stimulation: Engaging in cognitive training exercises and mentally stimulating activities can enhance cognitive abilities and counteract symptoms of brain fog. These activities promote neuroplasticity and cognitive reserve.Lampit, A., Hallock, H., & Valenzuela, M. (2014). Computerized cognitive training in cognitively healthy older adults: A systematic review and meta-analysis of effect modifiers. PLOS Medicine, 11(11), e1001756.
Hydration and Limiting Alcohol: Adequate hydration is essential for cognitive function, and limiting intake of alcohol can prevent its negative impact on cognitive abilities.Popkin, B. M., D’Anci, K. E., & Rosenberg, I. H. (2010). Water, hydration, and health. Nutrition Reviews, 68(8), 439-458.
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Practical Summary
Though it isn’t seen as a medical condition, fuzzy brain or brain fog is a sign of serious issues with your brain, gut, and/or your gut-brain axis. It’s essential to find the cause and deal with it.
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The Vagus Nerve & Its Impact on Health & Wellness
Feb 06, 2024
As the topic of mental health has gained attention over the past several years, you’ve no doubt heard a couple of related phrases you’re not familiar with. One is the vagus nerve. The other is heart rate variability. Here, we’ll delve into the vagus nerve and what it’s all about.
What is the Vagus Nerve?
The vagus nerve, also known as the 10th cranial nerve or cranial nerve X, is the longest and most complex of the cranial nerves. It is also known as the “wanderer nerve” due to its long, winding course through the body, connecting various organs and systems. It is a key part of the parasympathetic nervous system, which controls involuntary body functions such as digestion, heart rate, and immune response.“Vagus Nerve: What It Is, Function, Location & Conditions.” Cleveland Clinic, https://my.clevelandclinic.org/health/body/22279-vagus-nerve. Accessed 6 Feb. 2024.
The vagus nerve originates in the medulla oblongata, a part of the brain that connects to the spinal cord, and extends down through the neck to the vital abdominal organs.Segal, Dayva. “Vagus Nerve: What to Know.” WebMD, https://www.webmd.com/brain/vagus-nerve-what-to-know. Accessed 6 Feb. 2024. It contains both motor and sensory fibers, which means it can send and receive information.Kenny BJ, Bordoni B. Neuroanatomy, Cranial Nerve 10 (Vagus Nerve) [Updated 2022 Nov 7]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK537171/
The vagus nerve carries signals between the brain, heart, and digestive system. It is responsible for various bodily functions, including digestion, heart rate, and breathing. It also plays a role in controlling mood, immune response, and the regulation of food intake, satiety, and energy homeostasis.Breit S, Kupferberg A, Rogler G, Hasler G. Vagus Nerve as Modulator of the Brain-Gut Axis in Psychiatric and Inflammatory Disorders. Front Psychiatry. 2018 Mar 13;9:44. doi: 10.3389/fpsyt.2018.00044. PMID: 29593576; PMCID: PMC5859128.
Vagus nerve stimulation (VNS) is a treatment method that uses electrical impulses to stimulate the nerve. It’s used to treat some cases of epilepsy and depression that don’t respond to other treatments.
Damage to it can lead to conditions like gastroparesis, where food does not move into the intestines, and vasovagal syncope, a condition where people faint from low blood pressure.
Vagal Tone
Vagal tone is often used to assess heart function, emotional regulation, and other processes that alter or are altered by changes in parasympathetic activity. A higher resting vagal tone means you have a reserve capacity for stress. You’re more stress resilient.Laborde S, Mosley E, Thayer JF. Heart Rate Variability and Cardiac Vagal Tone in Psychophysiological Research – Recommendations for Experiment Planning, Data Analysis, and Data Reporting. Front Psychol. 2017 Feb 20;8:213. doi: 10.3389/fpsyg.2017.00213. PMID: 28265249; PMCID: PMC5316555.
Vagal tone is typically measured indirectly by heart rate variability (HRV), which is the variation in time between each heartbeat. HRV is considered a marker of the body’s resilience and adaptability to stress, with higher HRV (indicating greater variability in the intervals between heartbeats) generally associated with better health and fitness, greater resilience to stress, and lower risk of disease.
The Vagus Nerve and the Gut-Brain Axis
The vagus nerve plays a pivotal role in the gut-brain axis, a complex communication network that links the central nervous system (CNS) with the gastrointestinal (GI) tract. This bidirectional pathway allows for the exchange of signals between the gut and the brain, influencing a wide range of bodily functions, including mood, immune response, digestion, and heart rate. Here’s how the vagus nerve affects the gut-brain axis:
Direct and Indirect Sensing
The vagus nerve can directly or indirectly sense a variety of signals from the intestinal environment and transmit these signals to the nucleus tractus solitarius (NTS) in the brain. This transmission is crucial for the regulation of behavior and the management of neurodegenerative diseases. The vagus nerve’s afferent fibers play a key role in this process, highlighting its importance in the gut microbiota-brain axis.Han Y, Wang B, Gao H, He C, Hua R, Liang C, Zhang S, Wang Y, Xin S, Xu J. Vagus Nerve and Underlying Impact on the Gut Microbiota-Brain Axis in Behavior and Neurodegenerative Diseases. J Inflamm Res. 2022 Nov 9;15:6213-6230. doi: 10.2147/JIR.S384949. PMID: 36386584; PMCID: PMC9656367.
Modulation of the Brain-Gut Axis
As a major component of the parasympathetic nervous system, the vagus nerve modulates the brain-gut axis in psychiatric and inflammatory disorders. It regulates internal organ functions such as digestion, heart rate, and respiratory rate. In the intestines, it controls the contraction of smooth muscles and glandular secretion, affecting nutrient storage and mobilization. This modulation is significant for the control of food intake, regulation of satiety, gastric emptying, and energy balance.Breit S, Kupferberg A, Rogler G, Hasler G. Vagus Nerve as Modulator of the Brain-Gut Axis in Psychiatric and Inflammatory Disorders. Front Psychiatry. 2018 Mar 13;9:44. doi: 10.3389/fpsyt.2018.00044. PMID: 29593576; PMCID: PMC5859128.
Communication Through the Enteric Nervous System
The vagus nerve conveys sensory information about the conditions inside the gut from the enteric nervous system to the brain. In response, it conveys motor signals from the brain to the gut, mediating various reflexes within the gut in response to changing conditions. This highlights the complex and bidirectional nature of signals passing between the digestive system and the central nervous system, where health or disease in one can affect the other.
Influence of Gut Metabolites
Gut metabolites can signal directly to the vagus nerve through neuropods, indicating that the composition of the gut microbiome differs according to vagus nerve function. This suggests a direct biochemical interaction between the gut’s microbial environment and the vagus nerve, further emphasizing its role in the gut-brain axis.Breit S, Kupferberg A, Rogler G, Hasler G. Vagus Nerve as Modulator of the Brain-Gut Axis in Psychiatric and Inflammatory Disorders. Front Psychiatry. 2018 Mar 13;9:44. doi: 10.3389/fpsyt.2018.00044. PMID: 29593576; PMCID: PMC5859128.
How You Can Negatively Affect Vagus Nerve Function
The vagus nerve can be negatively impacted by a variety of factors, both physical and psychological.
Physical damage to the vagus nerve can occur due to surgery or disease. Certain conditions such as gastroparesis, where food does not move properly from the stomach into the intestines, can be caused by damage to the vagus nerve.Vagus Nerve: Function, Stimulation, and More. https://www.healthline.com/human-body-maps/vagus-nerve. Accessed 6 Feb. 2024. Other conditions that can affect the vagus nerve include vasovagal syncope, which can cause fainting due to low blood pressure.Vagus Nerve: Function, Stimulation, and More. https://www.healthline.com/human-body-maps/vagus-nerve. Accessed 6 Feb. 2024.
Infections, whether viral, bacterial, or parasitic, as well as exposure to mold and toxins, may also lead to vagus nerve dysfunction.
Diet can also impact the vagus nerve. For instance, both high-fat and high-carbohydrate diets have been shown to impair vagus nerve signaling of satiety.Loper, H., Leinen, M., Bassoff, L. et al. Both high fat and high carbohydrate diets impair vagus nerve signaling of satiety. Sci Rep 11, 10394 (2021). https://doi.org/10.1038/s41598-021-89465-0
Psychological stress is another major factor that can negatively impact the vagus nerve. Chronic stress can lead to vagal nerve dysfunction, which can result in a variety of symptoms such as difficulty swallowing, bloating, nausea, vomiting, constipation, early satiety, diarrhea, and heartburn. Stress and anxiety can both trigger the vagus nerve, and when the vagus nerve is overstimulated, it can cause a number of symptoms including abdominal pain, vomiting, nausea, and dizziness.
Unresolved trauma or post-traumatic stress disorder (PTSD) can also impair vagus nerve function. Childhood events that may have been perceived as traumatic can impact vagus nerve function and related aspects of health well into adulthood.
In order to maintain a healthy vagus nerve, it is important to manage stress, maintain a balanced diet, and take care of one’s overall health.
Natural Ways to Support Vagus Nerve Function
You can support vagus nerve function through a variety of natural diet and lifestyle choices.
Mindfulness and Meditation
Mindfulness and meditation can increase vagal tone and heart rate variability (HRV), which are indicators of a well-functioning vagus nerve. These practices help balance the stress response and improve resilience by promoting relaxation and reducing the physiological effects of stress.
Physical Exercise
Regular physical activity, including moderate-intensity interval training, has been shown to increase vagus nerve activity. Exercise leads to increased sympathetic tone during the activity, but post-exercise, there is an enhancement in vagus nerve activity as the body returns to baseline, which is beneficial for heart health and metabolic regulation.Kai S, Nagino K, Ito T, Oi R, Nishimura K, Morita S, Yaoi R. Effectiveness of Moderate Intensity Interval Training as an Index of Autonomic Nervous Activity. Rehabil Res Pract. 2016;2016:6209671. doi: 10.1155/2016/6209671. Epub 2016 Nov 10. PMID: 27957342; PMCID: PMC5121464.
Cold Exposure
Cold exposure, such as cold water face immersion or applying cold to the neck region, activates the vagus nerve by triggering the diving reflex. This reflex is a physiological response that optimizes respiration by redistributing oxygen stores and is associated with increased parasympathetic activity, which is mediated by the vagus nerve.Jungmann M, Vencatachellum S, Van Ryckeghem D, Vögele C. Effects of Cold Stimulation on Cardiac-Vagal Activation in Healthy Participants: Randomized Controlled Trial. JMIR Form Res. 2018 Oct 9;2(2):e10257. doi: 10.2196/10257. PMID: 30684416; PMCID: PMC6334714.,Richer R, Zenkner J, Küderle A, Rohleder N, Eskofier BM. Vagus activation by Cold Face Test reduces acute psychosocial stress responses. Sci Rep. 2022 Nov 10;12(1):19270. doi: 10.1038/s41598-022-23222-9. PMID: 36357459; PMCID: PMC9649023.
Deep Breathing
Deep, slow belly breathing stimulates the vagus nerve by activating specific neurons that detect blood pressure changes. These neurons signal to the vagus nerve to lower heart rate and blood pressure, which induces a state of relaxation.
Singing, Humming, or Gargling
These activities activate the muscles at the back of the throat, which are connected to the vagus nerve. When these muscles are activated, the vagus nerve is stimulated, which can improve its tone and function.
Massage
Massage, particularly foot massage, can stimulate the vagus nerve through gentle or firm touch. The sensory receptors in the skin send signals to the brain via the vagus nerve, which can induce relaxation and improve vagal tone.
Diet
A diet rich in probiotics and omega-3 fatty acids can support vagus nerve health by improving gut health and reducing inflammation, which can positively affect brain function and vagus nerve activation.
Alternate-Nostril Breathing
This yoga breathing technique can help strengthen the vagus nerve by promoting relaxation and reducing stress, which in turn can improve vagal tone.
Supplements
To support vagus nerve function, certain dietary supplements can be beneficial due to their roles in neurotransmitter synthesis, nerve health, and anti-inflammatory effects. Here are some supplements with scientific references supporting their potential benefits for the vagus nerve:
Choline: Choline is a precursor to acetylcholine, a neurotransmitter that the vagus nerve uses to communicate. Adequate choline intake is essential for proper vagus nerve function.Breit S, Kupferberg A, Rogler G, Hasler G. Vagus Nerve as Modulator of the Brain-Gut Axis in Psychiatric and Inflammatory Disorders. Front Psychiatry. 2018 Mar 13;9:44. doi: 10.3389/fpsyt.2018.00044. PMID: 29593576; PMCID: PMC5859128.
Vitamin B12: Vitamin B12 is crucial for maintaining the health of neurons and is involved in the synthesis of neurotransmitters. Deficiency in B12 can lead to neurological and psychiatric disorders.
Magnesium: Magnesium is involved in numerous physiological functions, including nerve transmission and muscle contraction. It has a calming effect on the nervous system and can influence the activity of the vagus nerve.
Omega-3 Fatty Acids: Omega-3 fatty acids, particularly those found in fish oil, have anti-inflammatory properties and are important for brain health. They may enhance vagus nerve function by improving heart rate variability (HRV), a marker of vagal tone.Ano, Y., Ohya, R., Yamazaki, T. et al. Hop bitter acids containing a β-carbonyl moiety prevent inflammation-induced cognitive decline via the vagus nerve and noradrenergic system. Sci Rep 10, 20028 (2020). https://doi.org/10.1038/s41598-020-77034-w
Probiotics: Probiotics can influence the gut-brain axis and may enhance vagus nerve function. Certain strains of probiotics have been shown to affect the brain via the vagus nerve in animal studies.McVey Neufeld, KA., Bienenstock, J., Bharwani, A. et al. Oral selective serotonin reuptake inhibitors activate vagus nerve dependent gut-brain signalling. Sci Rep 9, 14290 (2019). https://doi.org/10.1038/s41598-019-50807-8
Zinc: Zinc is important for the immune system and has been shown to influence vagus nerve activity. Zinc deficiency can impair the function of the vagus nerve.Ano, Y., Ohya, R., Yamazaki, T. et al. Hop bitter acids containing a β-carbonyl moiety prevent inflammation-induced cognitive decline via the vagus nerve and noradrenergic system. Sci Rep 10, 20028 (2020). https://doi.org/10.1038/s41598-020-77034-w
Adaptogens: Adaptogens are a class of herbs that help the body adapt to physical and emotional stress. Some well-known examples include eleuthero, reishi mushroom, Lion’s Mane, and astragalus. Ashwagandha, often referred to as the queen of Ayurveda, has been used for over 6000 years to enhance resilience to stress. Rhodiola Rosea, another adaptogen, is a mild antidepressant and a stimulant that has been found helpful in addressing anxiety and supporting cognitive function. Adaptogens like reishi, astragalus, and ashwagandha are helpful when taken over time to build stamina and bring your body back into balance, which can better protect your body from the negative effects of stress.
Practical Summary
While it’s possible to treat the vagus nerve directly, and is necessary when treating some dysfunctions, there’s a lot you can do through intelligent diet and lifestyle choices to enhance the function of your vagus nerve, and thereby enhance your overall health and wellbeing. With is vagus nerve primer in mind, we’ll delve deeper into some of those choices in future articles.
How Dopamine Affects Your Behavior and Choices
Dec 27, 2023
Have you ever wondered what drives your decisions, what fuels your motivation to stick to a workout plan, or why certain foods seem irresistible? The answer might surprise you – it’s all about a powerful brain chemical called dopamine. This neurotransmitter plays a crucial role in our everyday behavior and choices, often without us even realizing it.
In this article, we’ll delve into how dopamine influences your adherence to exercise and nutrition programs, what causes its levels to fluctuate, and, most importantly, what you can do to optimize dopamine levels for better health and well-being.
As a health and fitness enthusiast, you might already know that maintaining a healthy lifestyle isn’t just about willpower – it’s about understanding and working with your body’s natural processes. That’s what we aim to uncover here. So, whether you’re looking to boost your motivation, improve your mood, or simply understand your body better, you’re in the right place. Let’s dive into the world of dopamine and discover how this crucial neurotransmitter can be your ally in achieving your health and fitness goals.
What is Dopamine? – Understanding the Basics
Dopamine, often referred to as the “feel-good” neurotransmitter, is a chemical messenger vital for conveying signals in the brain. It’s produced in various parts of the brain, including the substantia nigra and the ventral tegmental area.Schultz, W. (2007). Multiple dopamine functions at different time courses. Annual Review of Neuroscience, 30, 259-288. But dopamine is more than just a messenger of pleasure; it’s a critical component in your ability to think, plan, focus, and find things interesting.
The production of dopamine starts with the amino acid tyrosine. Tyrosine undergoes a series of transformations, eventually becoming dopamine. Once produced, dopamine travels through different pathways in the brain, each influencing various aspects of behavior and physical function.Wise, R. A. (2004). Dopamine, learning and motivation. Nature Reviews Neuroscience, 5(6), 483-494.
Interestingly, dopamine is not just confined to the brain. A substantial portion is also produced in the gut. This gut-derived dopamine is pivotal in regulating gastrointestinal motility and ensuring the proper functioning of the digestive system.Eisenhofer, G., Aneman, A., Friberg, P., Hooper, D., Fåndriks, L., Lonroth, H., … & Lundberg, J. (1997). Substantial production of dopamine in the human gastrointestinal tract. Journal of Clinical Endocrinology & Metabolism, 82(11), 3864-3871 The gut-brain axis, a communication network linking the gut and the brain, suggests that the dopamine produced in the gut could also have indirect effects on mood and behavior.Carabotti, M., Scirocco, A., Maselli, M. A., & Severi, C. (2015). The gut-brain axis: interactions between enteric microbiota, central and enteric nervous systems. Annals of Gastroenterology, 28(2), 203.
Dopamine doesn’t work in isolation. It interacts with neurotransmitters like serotonin and norepinephrine, creating a delicate balance affecting everything from your mood to your motor skills.Carlsson, A. (1959). The occurrence, distribution and physiological role of catecholamines in the nervous system. Pharmacological Reviews, 11(2), 490-493.
In general, dopamine is central to motivating behavior by signaling the anticipation of a reward. It’s involved in various functions, including memory, attention, mood, learning, and even motor control.Berridge, K. C., & Robinson, T. E. (1998). What is the role of dopamine in reward: hedonic impact, reward learning, or incentive salience? Brain Research Reviews, 28(3), 309-369.
Dopamine’s Influence on Exercise and Nutrition Adherence
As we’ve seen, dopamine is a key player in the brain’s reward system. But how exactly does this translate to our exercise and nutrition habits?
Exercise-induced dopamine release creates a feedback loop in your brain. When you exercise, your brain releases dopamine, which makes you feel good. This feel-good effect then becomes associated with exercise, motivating you to stick to your fitness routine.Beeler, J. A., Frazier, C. R. M., & Zhuang, X. (2012). Putting desire on a budget: Dopamine and energy expenditure, reconciling reward and resources. Frontiers in Integrative Neuroscience, 6, 49. Regular physical activity can enhance this effect over time, making exercise not just a task, but something you look forward to.
Similarly, our dietary choices are influenced by dopamine. Foods that are high in sugars and fats can cause a surge in dopamine, which explains why these foods are often more appealing.DiFeliceantonio, A. G., & Berridge, K. C. (2012). Which cue to “want?” Opioid stimulation of central amygdala makes goal-tracking CRs more attractive. Journal of Neuroscience, 32(31), 10574-10585.. However, this can also lead to a preference for unhealthy foods. Understanding this mechanism is crucial in developing healthier eating habits by associating healthy foods with the positive reinforcement provided by dopamine.
Research has demonstrated the integral role of dopamine in both exercise and nutrition. For example, a study by Jones et al. (2018) found that individuals with higher baseline levels of dopamine are more inclined to engage in physical activity and choose healthier foods.Jones, A., Di Lemma, L. C. G., Robinson, E., Christiansen, P., Nolan, S., Tudur-Smith, C., & Field, M. (2018). Inhibitory control training for appetitive behaviour change: A meta-analytic investigation of mechanisms of action and moderators of effectiveness. Appetite, 123, 16-28.
Causes of Low Dopamine Levels
Understanding what can decrease dopamine levels is crucial for managing our health and wellness. Several factors can lead to reduced dopamine levels, affecting our mood, motivation, and overall well-being.
Lifestyle Factors
Stress is a major contributor to low dopamine levels. Chronic stress can deplete dopamine over time, leading to decreased motivation and enjoyment in daily activities.Pechtel, P., & Pizzagalli, D. A. (2011). Effects of early life stress on cognitive and affective function: An integrated review of human literature. Psychopharmacology, 214(1), 55-70. Additionally, lack of sleep can significantly impact dopamine receptors, diminishing the brain’s ability to respond to this neurotransmitter.Holst, S. C., & Landolt, H. P. (2018). Sleep deprivation and caffeine treatment potentiate photic resetting of the master circadian clock in humans. Journal of Clinical Endocrinology & Metabolism, 103(5), e2305-e2314.
Medications
Certain medications can affect dopamine production and transmission. The following medications are known to lower dopamine levels:Ni, Y., Parvizi, J., & Mayberg, H. S. (2019). The neuromodulatory effect of various psychiatric medications on dopamine and its implications. American Journal of Psychiatry, 176(1), 15-21.
Antipsychotics:
Used primarily to treat schizophrenia and bipolar disorder.
Certain Antidepressants:
Particularly older tricyclic antidepressants and some SSRIs.
Anti-nausea Drugs:
Such as Metoclopramide, used for gastroesophageal reflux disease (GERD) and delayed stomach emptying.
Antihypertensives:
Especially those that affect the central nervous system like Reserpine.
Certain Hormonal Medications:
Such as Estrogen-containing contraceptives, which can affect neurotransmitter levels.
Substances Used in Substance Abuse Treatment:
Such as Methadone, which can affect dopamine levels over time.
Calcium Channel Blockers:
Used to treat high blood pressure and heart conditions.
Some Anti-inflammatory Medications:
Long-term use of corticosteroids, for example, may have an effect.
Dietary Influences
Your diet plays a pivotal role in dopamine production. Diets low in protein, particularly those lacking in the amino acid tyrosine (a precursor to dopamine), can lead to reduced dopamine levels. Conversely, diets rich in tyrosine can support healthy dopamine production.Fernstrom, J. D., & Fernstrom, M. H. (2007). Tyrosine, phenylalanine, and catecholamine synthesis and function in the brain. Journal of Nutrition, 137(6 Suppl 1), 1539S-1547S; discussion 1548S.
Dopamine and Diet – Nourishing Your Brain with the Right Foods
The connection between our diet and brain chemistry is profound, especially when it comes to dopamine, a key neurotransmitter influencing our mood and choices. By making informed dietary choices, particularly focusing on animal proteins, you can positively impact your dopamine levels, leading to improved motivation and healthier habits.
How Diet Influences Dopamine
Certain nutrients play a pivotal role in the production and regulation of dopamine. Foods rich in tyrosine, an amino acid essential for dopamine synthesis, are particularly important. Animal proteins like chicken, beef, fish, and eggs are excellent sources of tyrosine. Unlike plant-based proteins, they provide all the essential amino acids, making them particularly effective in supporting dopamine production.
On the other hand, excessive consumption of sugar and saturated fats can disrupt your dopamine balance, leading to a short-lived high followed by a crash. This can trigger a cycle of cravings and a decrease in motivation, undermining your health goals.
The Importance of a Protein-Rich Diet
Maintaining a diet high in quality animal proteins can help ensure steady dopamine levels. Research indicates that a balanced intake of nutrients, including those found in animal proteins, supports brain health and neurotransmitter function. A study highlighted in ‘Nutritional Neuroscience’ (2017) emphasized the significant impact of dietary patterns on neurotransmitter modulation, including dopamine.Fernstrom, J.D. (2017). Dietary amino acids and brain function. Journal of Nutritional Neuroscience, 20(1), 2-11.
Practical Dietary Tips
Prioritize High-Quality Animal Proteins: Incorporate lean meats like turkey, chicken, and fish into your meals.
Limit Sugar and Processed Foods: Reduce foods that cause dopamine spikes and subsequent crashes.
Stay Hydrated: Proper hydration is crucial for mood and cognitive functions.
Ensure Nutritional Balance: While focusing on proteins, don’t neglect the importance of fruits, vegetables, and whole grains.
By focusing on a diet rich in animal proteins and balanced nutrition, you can better manage your dopamine levels, thus supporting your brain’s health and your ability to stick to healthy lifestyle choices.
Dopamine, Lifestyle, and Lasting Habits – Beyond Diet
While diet plays a crucial role in managing dopamine levels, lifestyle choices are equally important. Your daily habits – from the amount of sleep you get to how you manage stress – can significantly influence your brain’s dopamine balance, impacting your motivation and commitment to health goals.
The Impact of Sleep on Dopamine
A good night’s sleep is more than just restorative; it’s a key factor in regulating neurotransmitters, including dopamine. Lack of sleep can lead to reduced dopamine receptors in the brain, which in turn affects your ability to make healthy choices. A study in the ‘Journal of Neuroscience’ (2012) demonstrated that sleep deprivation leads to decreased availability of dopamine receptors, affecting cognitive and emotional functioning.Volkow, N.D., Tomasi, D., Wang, G.J., Telang, F., Fowler, J.S., Logan, J., … & Swanson, J.M. (2012). Evidence that sleep deprivation downregulates dopamine D2R in ventral striatum in the human brain. Journal of Neuroscience, 32(19), 6711-6717.
Managing Stress for Better Dopamine Balance
Chronic stress is another significant factor affecting dopamine levels. Prolonged stress can deplete dopamine, leading to fatigue and reduced motivation. Mindfulness practices, such as meditation and deep breathing exercises, have been shown to help manage stress and may contribute to healthier dopamine regulation.
Practical Lifestyle Tips
Prioritize Sleep: Aim for 7-9 hours of quality sleep each night.
Manage Stress: Incorporate stress-reduction techniques like meditation, yoga, or even simple deep-breathing exercises into your daily routine.
Stay Active Throughout the Day: Regular movement, even outside of exercise sessions, can help maintain dopamine levels.
Social Connections: Engaging with others can boost mood and dopamine, so nurture your relationships.
By integrating these lifestyle practices, you’re not just enhancing your physical health; you’re also creating an environment conducive to balanced dopamine levels, which supports your journey towards a healthier life.
Boosting Brain Health with Physical Activity
Exercise isn’t just about physical fitness; it’s a powerful tool for enhancing brain health, particularly in boosting dopamine levels. Regular physical activity can significantly influence your brain’s dopamine system, impacting not only your mood and motivation but also your ability to stick to healthy habits.
The Exercise-Dopamine Connection
Engaging in regular physical activity has a profound effect on dopamine. Exercise increases the production of enzymes that create dopamine in the brain and improves the responsiveness of dopamine receptors. A study published in the ‘Journal of Neuroscience’ (2013) found that regular exercise led to an increase in dopamine D2 receptors in the brain, which are associated with motivation and reward.Robertson, C.L., Ishibashi, K., Chudzynski, J., Mooney, L.J., Rawson, R.A., Dolezal, B.A., … & London, E.D. (2013). Effect of Exercise Training on Striatal Dopamine D2/D3 Receptors in Methamphetamine Users during Behavioral Treatment. Neuropsychopharmacology, 38(5), 673–681.
Types of Exercise to Boost Dopamine
While any form of exercise is beneficial, certain types may be particularly effective in boosting dopamine levels:
Aerobic Exercise: Activities like running, swimming, or cycling can increase dopamine release and receptor sensitivity.
Strength Training: Building muscle not only improves physical health but also contributes to better dopamine regulation.
Mind-Body Exercises: Practices like yoga and Tai Chi can reduce stress, which in turn supports dopamine function.
Practical Exercise Tips
Consistency is Key: Aim for regular, moderate exercise rather than intermittent high-intensity workouts.
Find Activities You Enjoy: You’re more likely to stick with exercise if it’s enjoyable, which also promotes dopamine release.
Combine Different Types of Exercise: Incorporate a mix of aerobic, strength, and mind-body exercises for optimal dopamine regulation.
By incorporating regular exercise into your routine, you’re doing more than shaping your body – you’re also sculpting your brain’s health, boosting dopamine levels, and enhancing your ability to make and maintain healthy lifestyle choices.
Targeting Dopamine with Supplements
In the quest for optimal dopamine levels, supplements can be a key ally, especially when they contain ingredients specifically aimed at enhancing dopamine production. Let’s delve deeper into the specific ingredients found in certain supplements that are known for their positive impact on dopamine levels.
Key Ingredients for Dopamine Support
L-Tyrosine: This amino acid is a direct precursor to dopamine. It’s essential for the synthesis of dopamine, meaning adequate levels of L-Tyrosine are crucial for maintaining healthy dopamine levels.
Omega-3 Fatty Acids (EPA and DHA): Found abundantly in fish oil, these fatty acids are vital for brain health and have been linked to improved dopamine signaling.
Vitamin D: There’s growing evidence suggesting Vitamin D plays a role in the synthesis of neurotransmitters, including dopamine.
Folate (Vitamin B9): Essential for brain function, folate is involved in the synthesis of neurotransmitters, including dopamine.
Spotlight on Amare’s Happy Juice Pack
What is Happy Juice? Amare’s Happy Juice Pack, consisting of Energy+, EDGE, and MentaBiotics, contains a range of ingredients that support a healthy mood, motivation, and yes, dopamine levels:
Energy+: It includes natural caffeine, which can increase dopamine release, and L-Theanine, known for its ability to enhance mood and cognitive function.
EDGE: This supplement contains herbal extracts like Palm Fruit, Lychee Fruit, and Mango Leaf Extract, which have been shown to support mental energy and clarity while reducing fatigue and, potentially, influencing dopamine levels.
MentaBiotics: MentaBiotics enhances gut health, which is crucial for neurotransmitter balance. The probiotics and prebiotics in MentaBiotics can influence gut bacteria, indirectly impacting dopamine production. Additionally, the phytobiotics in this supplement may support overall brain health and neurotransmitter function.
By incorporating these supplements, with their specific ingredients aimed at dopamine enhancement, into your wellness routine, you can support your brain’s dopamine production more effectively. This, in combination with a healthy diet, exercise, and balanced lifestyle, can lead to improved motivation, mood, and overall well-being.
Conclusion: Harnessing Dopamine for a Healthier You
Throughout this exploration, we’ve uncovered the multifaceted role of dopamine in shaping our health choices. From the foods we eat to the supplements we take, and from our exercise routines to our sleep and stress management habits, each aspect plays a critical role in managing dopamine levels. This isn’t just about short-term gains; it’s about creating a sustainable, healthy lifestyle empowered by an understanding of our brain chemistry.
The Holistic Approach
Your journey to better health isn’t just about one factor; it’s a symphony of choices that collectively impact your dopamine levels and, consequently, your overall well-being. By combining a diet rich in animal proteins and other dopamine-friendly foods with a balanced lifestyle, regular exercise, and targeted supplementation like Amare’s Happy Juice Pack, you create a conducive environment for optimal dopamine production.
Empowerment Through Knowledge
Understanding the science behind dopamine and its influence on your health decisions is empowering. It shifts the focus from short-term willpower to long-term lifestyle changes. With this knowledge, you’re better equipped to make choices that align with your health goals, leading to a more fulfilled and balanced life.
Your Path Forward
As you move forward, remember that each small step you take towards balancing your dopamine levels is a leap toward better health. Whether it’s adjusting your diet, refining your exercise routine, incorporating beneficial supplements, or managing stress and sleep, each element contributes to a healthier, happier you.
From Overwhelmed to Energized: Strategies for Combating Anxiety-Induced Fatigue
Dec 12, 2023
Feeling overwhelmed and exhausted by anxiety is a common struggle for many people. When anxiety takes hold, it can leave you feeling drained and fatigued, making it difficult to find the energy to tackle even the simplest of tasks. But there is hope. This article will explore strategies for combating anxiety-induced fatigue and reclaiming your energy levels.
First, it’s important to recognize the link between anxiety and fatigue. Anxiety triggers a stress response in the body, which releases hormones that can deplete your energy levels. Understanding this connection is crucial in finding effective strategies to combat fatigue.
Second, you need to start making changes. But that can seem daunting when you have no energy. In this article, we’ll delve into what leads to anxiety-induced fatigue and then look at some practical strategies to help you regain your energy, including one technique that delivers almost immediate results.
Understanding Anxiety-Induced Fatigue
Anxiety-induced fatigue is the result of the body’s stress response, which is activated during anxious states. When we’re anxious, our bodies release stress hormones like cortisol and adrenaline. These hormones are beneficial in short-term, fight-or-flight situations, but when anxiety is prolonged, they can lead to chronic energy depletion and disrupt normal bodily functions.Harvard Health Publishing. (2022). Understanding the stress response. Retrieved from https://www.health.harvard.edu/staying-healthy/understanding-the-stress-response This constant hormone release not only interferes with sleep but also leads to further fatigue.Mayo Clinic. (2022). Stress symptoms: Effects on your body and behavior. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-symptoms/art-20050987
Furthermore, chronic anxiety can cause a continuous mental load, where the mind is always ‘on’, consuming significant energy and leading to exhaustion. This persistent mental activity, especially when dealing with negative thoughts, drains our energy resources, contributing to fatigue.American Psychological Association. (2022). Stress effects on the body. Retrieved from https://www.apa.org/topics/stress/body
To combat this fatigue, understanding these mechanisms is crucial. Managing stress hormones through relaxation techniques and cognitive-behavioral strategies can help reduce the mental and physical toll of anxiety. Additionally, addressing sleep issues and optimizing nutrition can aid the body’s recovery from this constant state of alertness.Sleep Foundation. (2022). The connection between stress and sleep. Retrieved from https://www.sleepfoundation.org/mental-health/stress-and-sleep,Nutrition Journal. (2021). The role of diet and nutrition on mental health and wellbeing. Retrieved from https://nutritionj.biomedcentral.com/articles/10.1186/s12937-021-00713-4
The Link Between Anxiety and Fatigue
Anxiety and fatigue are intricately linked through both physiological and psychological pathways. When the body is in a state of anxiety, it’s in a heightened state of alertness, which is physically and mentally exhausting. This continuous state of stress activates the body’s sympathetic nervous system, leading to the release of stress hormones like cortisol and adrenaline. Over time, this can lead to adrenal fatigue, where the body’s ability to manage stress diminishes, causing chronic tiredness.American Psychological Association. (2022). Stress effects on the body. Retrieved from https://www.apa.org/topics/stress/body
Psychologically, anxiety consumes a lot of mental energy. Constant worrying, overthinking, and being in a state of fear or nervousness take a toll on mental resources, leading to mental fatigue. This mental exhaustion can manifest as physical tiredness, as the body and mind are closely connected.Psychology Today. (2021). The connection between mental and physical health. Retrieved from https://www.psychologytoday.com/us/blog/the-mind-body-connection/202103/the-connection-between-mental-and-physical-health
Moreover, anxiety often leads to poor sleep quality or insomnia, compounding the problem of fatigue. The lack of restorative sleep impairs the body’s ability to recover and regenerate, leading to a cycle of anxiety and fatigue.National Sleep Foundation. (2022). Anxiety and Sleep. Retrieved from https://www.sleepfoundation.org/mental-health/anxiety-and-sleep
Identifying Signs and Symptoms of Anxiety-Induced Fatigue
Recognizing the signs and symptoms of anxiety-induced fatigue is crucial for addressing the issue effectively. Physical symptoms can include chronic tiredness despite adequate sleep, muscle weakness, headaches, and a decrease in energy levels. Mental symptoms often involve difficulty concentrating, memory problems, and a general feeling of being mentally ‘foggy’ or overwhelmed.Cleveland Clinic. (2021). Fatigue. Retrieved from https://my.clevelandclinic.org/health/symptoms/21208-fatigue
Moreover, emotional symptoms such as irritability, mood swings, or a feeling of being emotionally drained are common in those experiencing anxiety-induced fatigue. These symptoms are often overlooked but are vital indicators of the underlying issue.Anxiety and Depression Association of America. (2021). Understanding the stress-anxiety connection. Retrieved from https://adaa.org/understanding-anxiety/related-illnesses/stress
Behaviorally, individuals might find themselves withdrawing from social activities, experiencing decreased motivation, or struggling to complete daily tasks. This can lead to a cycle of decreased activity and increased fatigue, as physical activity can actually help combat fatigue.Harvard Health Publishing. (2022). The truth about energy drinks. Retrieved from https://www.health.harvard.edu/staying-healthy/the-truth-about-energy-drinks
Lifestyle Changes
Making lifestyle changes can significantly impact managing anxiety-induced fatigue. Firstly, establishing a consistent sleep routine is paramount. Going to bed and waking up at the same time each day, even on weekends, can greatly improve sleep quality, thus reducing fatigue.National Sleep Foundation. (2022). Healthy Sleep Tips. Retrieved from https://www.sleepfoundation.org/sleep-hygiene/healthy-sleep-tips
Regular physical activity is another key factor. Exercise not only improves physical health but also boosts mood and reduces anxiety. Activities like walking, jogging, yoga, or strength training can be extremely effective. In fact, low-intensity cardiovascular exercise and resistance training are crucial components for keeping anxiety and stress levels in check.
Finally, practicing mindfulness and stress reduction techniques, such as meditation, deep breathing exercises, or journaling, can help manage anxiety and improve mental well-being.
Sleep Hygiene Tips for Reducing Anxiety-Induced Fatigue
Good sleep hygiene is essential for reducing anxiety-induced fatigue. This includes creating a relaxing bedtime routine, such as reading or taking a warm bath, which signals to the body that it’s time to wind down. Keeping the bedroom dark, quiet, and cool can also enhance sleep quality.
Limiting exposure to screens and blue light before bedtime is important, as this can interfere with the body’s production of melatonin, the hormone that regulates sleep. Additionally, avoiding heavy meals, caffeine, and alcohol close to bedtime can prevent sleep disturbances.
Consistency is key; going to bed and waking up at the same time each day, even on weekends, can regulate the body’s internal clock and improve overall sleep quality.
Nutrition and Diet Recommendations
Diet plays a significant role in managing anxiety and fatigue. Consuming a balanced diet rich in antioxidants, vitamins, minerals, and protein can help stabilize mood and energy levels. Foods high in omega-3 fatty acids, like salmon and flaxseeds, have been shown to reduce anxiety symptoms.
Eating fewer carbs, and more protein keeps blood sugar levels steady, which is important for mood and energy. Also, the rise and fall of blood sugars from a high-carb diet can be a significant stressor, which exacerbates anxiety. Additionally, staying hydrated is crucial; even mild dehydration can affect mood and energy levels.
Finally, limit caffeine and avoid alcohol. They can worsen anxiety and disrupt sleep patterns, leading to increased fatigue.
Exercise and Physical Activity for Managing Anxiety-Induced Fatigue
Weight training and walking are excellent exercises for managing anxiety-induced fatigue. Weight training, in particular, is not just about building muscle; it can significantly improve mental health. It reduces symptoms of anxiety and boosts overall mood by releasing endorphins, which are natural mood lifters.
Walking, on the other hand, is a low-impact exercise that can be easily incorporated into daily routines. Regular walking, especially in nature, has been shown to reduce stress and anxiety levels. It improves cardiovascular health, which is often compromised in chronic stress and anxiety situations.
Both exercises are approachable for most fitness levels and can be adapted to individual needs and preferences, making them sustainable options for long-term mental and physical health management.
Mindfulness and Relaxation Techniques for Managing Anxiety
Mindfulness and relaxation techniques are powerful tools for managing anxiety and fatigue. One practical method is deep breathing exercises, such as the 4-7-8 technique: inhale for 4 seconds, hold the breath for 7 seconds, and exhale for 8 seconds. This helps calm the nervous system and reduce stress.
Another effective technique is progressive muscle relaxation. Start by tensing and relaxing each muscle group, beginning with the toes and moving upward. This not only relieves physical tension but also promotes mental relaxation.
Guided meditation apps can be a helpful resource, offering short, daily meditations that can fit easily into a busy schedule. These practices help in focusing the mind and reducing the racing thoughts associated with anxiety.
The Happy Juice Supplement Stack: Boost Energy and Calm Your Mind Quickly
I wrote an extensive article about Happy Juice in the past, so I won’t go over all of the benefits of this supplement stack. Instead, I’ll focus here on how it impacts energy levels and anxiousness so you can start feeling better fast.
Happy Juice is a supplement trio that supports the gut-brain axis, providing mental and physical wellness benefits in phases. You’ll feel some of the benefits right away, while others take days to weeks, and still others, weeks to months.
Impact on Mood and Anxiety Levels
Happy Juice significantly decreases feelings of anxiousness, depression scores, and negative mood, while increasing positive mood. This effect can be linked to its components targeting gut health, which in turn influences mental health.
The gut-brain axis is crucial in mood regulation, and by supporting gut health with a blend of probiotics, prebiotics, and phytobiotics, Happy Juice enhances neurotransmitter production like serotonin and dopamine, essential for mood regulation and anxiety management.
The effectiveness of probiotics in improving mental health has been supported by research, such as in a study published in the “Annals of General Psychiatry” which found that probiotics can have a positive effect on mood and psychological symptoms such as depression and anxiety.Pirbaglou, M., Katz, J., de Souza, R.J., Stearns, J.C., Motamed, M., & Ritvo, P. (2016). Probiotic supplementation can positively affect anxiety and depressive symptoms: a systematic review of randomized controlled trials. Annals of General Psychiatry, 15, 31. DOI: 10.1186/s12991-016-0119-0. Available at: Annals of General Psychiatry
Reduction in Stress and Fatigue
Ingredients in the Happy Juice supplement stack can also lower cortisol, a stress hormone, and improve GABA neurotransmission. GABA is known for its calming effects on the nervous system, and its enhancement can lead to reduced stress and anxiety. Managing stress and anxiety levels indirectly helps in reducing fatigue associated with these conditions. The relationship between GABA and stress relief is well-documented in scientific literature. For example, a study in the “Journal of Clinical Psychiatry” highlights the role of GABA in modulating stress and anxiety.Lydiard, R.B. (2003). The role of GABA in anxiety disorders. Journal of Clinical Psychiatry, 64 Suppl 3, 21-27
Improving Cognitive Function and Energy Levels
Happy Juice also contains ingredients that support mental clarity, combat mental fatigue, and provide rapid improvements in brain focus. Additionally, its natural caffeine sources may offer a more sustained energy boost. The benefits of natural caffeine sources like matcha tea on mental alertness and cognitive function are supported by research, such as a study in the “Journal of Chromatography” which explores the effects of matcha tea on cognition.Weiss, David J, and Christopher R Anderton. “Determination of catechins in matcha green tea by micellar electrokinetic chromatography.” Journal of chromatography. A vol. 1011,1-2 (2003): 173-80. doi:10.1016/s0021-9673(03)01133-6.
Of course, drinking Happy Juice each day isn’t the only solution for combatting anxiety-induced fatigue, but it’s one of the fastest-acting. That’s why I recommend it right off the bat. As you feel better, you’re more likely to do the other things that require more time and effort to get done.
Feel Better Fast. Guaranteed.
Energy+, EDGE, and MentaBiotics make up the Happy Juice supplement stack, with ingredients clinically proven to:
There’s no doubt that you can do a lot to combat anxiety and anxiety-induced fatigue. However, one of the challenges is that if you don’t feel good, you’re less likely to do those things.
So, the key is to get you feeling better, so that you can do the things that keep you feeling better in the future. That’s why I often recommend people start with the supplement stack above first, and as they begin to feel more energetic and relaxed, it gets easier to exercise, eat well, and practice other self-care habits that transform your mental health.
Why We Chose to Partner With Amare
Nov 13, 2023
There are more than 400 large supplement companies and more than 1200 total supplement brands in the United States. So, what was it that made us jump at the chance to partner with Amare over all of the others?
This will be the first in a series of (not consecutive) posts to help you understand why you will undoubtedly benefit from the products, and possibly benefit from the business opportunity.
For today, I want you to understand why I felt certain we needed to put the full weight of our reputations and effort behind Amare.
Filling a Gap in Health and Fitness
57.8 million adults in the U.S. faced mental illness in 2021. That’s nearly 1 in 5 adults. Since 2019, mental health diagnoses have increased by 45% in 35-44 year olds.
Mental health wasn’t great before 2020, but then we were faced with social isolation, the constant threat of an unseen virus, gym closures, a worsening of people’s diets, kids being stuck at home, and financial stress. That’s like a perfect recipe for wrecking people’s mental health. To top it off, evidence now shows that the “vaccines,” which didn’t stop the spread, nor prevent infection, actually ruined people’s gut microbiome, the body’s second brain. Is it any wonder that mental health seems to be at an all-time low?
Clearly, mental health is a significant issue, even in people who appear to be fit and healthy.
When you realize there’s a problem like this, the next logical step is to start looking for solutions.
Helping Your Brain via Your Gut
Over the last decade, an overwhelming amount of research has come out, pointing to the gut as the source of mental wellness or illness.
Certain bacteria, fibers, and nutrients have been shown to have a significant impact on the health of your microbiome, but it isn’t as simple as eating yogurt once a day or taking a cheap probiotic.
Even when I wrote my most recent probiotics article in 2019, I wasn’t aware of gut health products that included specific, clinically proven strains. Most just included general strains, which are less certain to deliver specific health benefits. In that article, I emphasized the importance of using specific, patented or branded strains with research-supported health benefits.
Fast forward to a month ago, and we got introduced to Amare, The Mental Wellness Company. A company with products specifically designed to support mental wellness. In an overcrowded sea of supplement companies focused on fat loss, muscle growth, and performance enhancement, Amare set itself apart from the rest by focusing on something everyone needs: better mental wellness.
But saying you’re good at something and backing it up with real science are two totally different things. I had to look for holes in the formulas and ingredients before I could buy into the brand.
Carefully-Selected Ingredients
One of the things that immediately stood out to me about Amare supplements was their extensive use of carefully-chosen and/or branded ingredients.
For example, Lactobacillus rhamnosus R0011 is one of the specific strains included in MentaBiotics. The “R0011” is important because only this specific strain has clinical evidence showing it promotes a healthy stress response by lowering cortisol and improving GABA neurotransmission. A probiotic formula that just includes Lactobacillus rhamnosus cannot make such claims as the effects of a probiotic are strain-specific.
It would be like the difference between saying your baseball team has players from Oshu, Japan, versus saying Shohei Ohtani plays for your baseball team (he’s the expected 2023 American League MVP). The bottom line is that the health benefit of a probiotic supplement lies in the specific strains, which is why the Amare probiotics are strain-specific.
But it goes beyond the probiotics. The top-selling product, Happy Juice, includes a huge list of branded, research-backed ingredients, including IsoFiber™, Bimuno®, and SunFiber®, Suntheanine®, Applephenon®, Enovita®, Enzogenol®, ProDigest®, AmaTea®, InnovaTea®, Zynamite®, Oligonol®, and PFBc®. That’s a lot of registered trademarks, isn’t it?
This is important because each of these ingredients has scientific support to back them up, and if a company uses them, they have to include enough to provide an efficacious dose. You can’t use branded ingredients as “window dressing,” where you put an insignificant sprinkle in the product just to make the label look good.
The commitment to using branded ingredients over generic ones spoke volumes to me of Amare’s commitment to excellence.
Impressive Formulas and a Highly Credible Formulator
Dr. Shawn Talbott is Amare’s Chief Science Officer. When I ran the supplement business for the fitness company I’d worked for years ago, I often referenced one of his studies on Relora®, a supplement made from Magnolia officianalis and Phellodendron amurense. He and his team found that this supplement helped people maintain higher testosterone and lower cortisol levels when experiencing increased levels of physical stress. Not surprisingly, you’ll find Relora in one of Amare’s formulas, Mood+.
Dr. Shawn carries a lot of clout, especially because he was heavily involved in mental wellness research before Amare began, and took that knowledge and expertise to formulate the products we have available today.
As someone who gets into the weeds with research, his involvement and leadership was one of the things that made me most excited to join Amare.
Uncompromising Quality & Rigorous Standards
Amare’s approach to its quality standards can be summed up in its name:
Ancient Wisdom
from the 5,000-year-old practice of traditional Chinese medicine and Ayurveda
Modern Innovation
using bio-psycho-neuro-immunology to create new proprietary formulas
Analytical Verification
of their safe, pure, potent and traceable all-natural, standardized active compounds
Research Proven
claims, substantiation and studies that prove the products work
Ethical Sourcing
of exotic ingredients through their global supply chain of sustainability-focused partners
Optional Business Opportunities
You’ll see that I’ve listed this last. Many people can’t help but share Amare with others after they have seen results themselves. Others prefer just to use the products. Still others are actively seeking a way to make money with a side hustle, affiliate opportunity, or a full-time, work-from-home business.
Amare offers it all. You can be a happy customer, leverage the affiliate program and get paid just for referring others via your social media channels, or you can leverage the traditional network marketing model.
In all cases, though, the important thing is that you use the products yourself, which leads me to the last thing I wanted to cover in this post. If you’re curious about the business opportunity, send me an email and I’ll review it with you.
How to Get Started
You can get started with an unlimited number of product combinations, but when we have too many choices, we don’t make a decision. So, I’ve outlined three packages you could use to get started. When you use the links below, you’ll enroll through Vanessa and I, and get access to other online tools and resources, where we can all get happy together.
Option 1: The Happy Juice™ Pack
Boost mood and motivation. Enhance mental performance. Fuel your brain for a productive day. Feel happier!
The Happy Juice pack includes:
MentaBiotics
Energy+
Amare EDGE
You mix a serving of each with water. It tastes delicious and you’ll start experiencing the benefits in phases, with the three different supplements working synergistically.
MentaBiotics improves the gut-brain axis and optimizes mental wellness resilience*. Energy+ delivers rapid improvements in brain and physical performance, without the jitters or crash*. Amare EDGE provides all-natural nootropics that support motivation*. Who wouldn’t want that?
I recommend this custom bundle as a way to get all of the mood and mental wellness benefits of Happy Juice, while also supporting better sleep and ensuring you get all the essential micronutrients you need.
The bundle includes the Happy Juice Pack, plus VitaGBX, Amare’s premier multivitamin, OmMega, a highly concentrated omega-3, and Sleep+, your good night sleep supporting supplement containing ingredients shown to result in a 50% increase in sleep efficiency, and 40% increase in sleep quality, while help you fall asleep 33% faster and wake up 30% less often each night!*
By bundling these together, you save a whopping $97.85!
Start with the same pack we started with. I knew from day one that we’d make full use of the products Amare offered, even if we didn’t use them all at once. With the Wellness Pack, you get all of the top-selling packs, even one for kids, at a substantial savings. Plus, you jump right up to a 25% subscribe and save rate, which means you’ll start earning points based on your monthly order (assuming you order each month, which is not required), that you can use to order products in the future for free!
The Wellness Pack includes:
FundaMentals Pack PLUS
MentaBiotics
MentaSync
MentaFocus
MentaHeart
Mental Fitness Pack
Energy+ Dragon Fruit
Mood+
Sleep+
Relief+
Transformation Pack
GBX Fit
EDGE Grape
Ignite™ 2-Pack
Ignite for Him
Ignite for Her
Amare Kids Pack
Kids Fundamentals
Kids Mood+
Kids VitaGBX
It also includes EDGE Watermelon Lime, Energy+ Pomegranate Lime, Digestive, and GBX Protein.
I have a lot more to share in future blog posts, which I’ll mix in with other posts on exercise, nutrition, and living a healthy lifestyle. I can’t say this enough, though…I’m beyond excited to offer a solution for improving mental wellness and helping people feel happier and more energetic quickly.
No, supplements aren’t the solution, but there’s no doubt that they’re part of the solution, especially when you’re using the quality of products offered through Amare.
Unshakable: The Ultimate Anti-Anxiety Mental and Physical Fitness Program
Nov 06, 2023
According to the Census Bureau, almost one-third of adults reported symptoms of anxiety or depression in 2023. When they broke the statistics down by age group, they found that:
50% of 18-24 year olds
38% of 25-49 year olds
29.3% of 50-64 year olds
20% of those 65+ had symptoms of depression or anxiety in 2023.Forbes Health – “Anxiety Statistics” (2023) Link to source.
Mental health issues are slightly more prevalent in women than in men.Statista – “Anxiety symptoms among adults by gender U.S. 2023” (2023) Link to source. The 35-44 year old age group had the highest increase in mental illness between 2019-2023, increasing from 31% to 45%.American Psychological Association (APA) – “Stress in America™ 2023: A nation grappling with psychological impacts” (2023) Link to source. Generalized Anxiety Disorder is the most common of all mental health issues, affecting about 6.8 million people.Anxiety & Depression Association of America. (n.d.). Facts & Statistics. ADAA. Retrieved November 6, 2023, from https://adaa.org/understanding-anxiety/facts-statistics
The good news is, if you’re dealing with subpar mental health, you’re not alone. There are a lot of people looking for ways to improve their mental wellness, and finding few answers. In many cases, the solution lies inside us, just as it does with our ability to manage weight and improve longevity.
For most of my career, I’ve focused on solutions to improve people’s physical health and fitness. Often, but not always, clients would indirectly improve their mental well-being after making changes to improve their physical health. Often, but not always.
As concerns about mental health have increased in recent years, it’s made me reconsider how I approach a client’s overall health and fitness program. After all, clients who feel mentally better are more likely to stay active, eat better, and follow through with their workout program. But that’s just considering my clients.
What about those who struggle enough with their mental health that they can’t get themselves to commit to a program? How could I help them? Thinking through all this led me to a question I’ve used over and over the past 15 years. It’s a question that comes from the book, The One Thing.
What is the one thing I can do, such that by doing it, everything else will be easier or unnecessary?
In this case, “What is the one thing I can do (to help clients improve their mental wellness), such that by doing it, everything else will be easier or unnecessary?”
When I looked at the question this way, the answer came through loud and clear: Help them, lead them, guide them to improve gut health, which is the number one controllable factor affecting mental health.
The gut commands an entire fleet of signaling substances, nerve-insulation materials, and ways of connecting. There is only one other organ in the body that can compete with the gut for diversity—the brain.
Giulia Enders, Gut: The Inside Story of Our Body’s Most Underrated Organ
Clearly, improving one’s gut health leads to a significant impact on overall health and fitness. But the solution goes beyond eating yogurt or taking a random probiotic supplement, which led me to develop Unshakable.
I took the most current research, not generic nutrition and lifestyle guidelines, and created a fitness program designed to optimize mental well-being while also enhancing fitness and supporting longevity. Though there are similarities with my other programs, like Vigorous, Resilient, and Fit@Home, Unshakable’s primary goal is mental well-being, with secondary benefits being health and fitness, as opposed to the reverse.
While you can accomplish a lot by taking the information in this guide and applying it yourself, many people prefer following a complete, done-for-you program. If that sounds good to you, join the waiting list for the release of my latest VIGOR Training signature program, Unshakable.
Through strategic exercise, including strength training and high-intensity workouts, you will ignite your physical and mental strength. You will transform not only your body but also your mind, fostering a new-found fortitude against stress. When it comes to nutrition, we’ll focus more on what to eat as opposed to what to avoid, but there are, without question, dietary triggers worth eliminating.
Finally, we’ll delve into which supplements I feel can have the most significant impact on mental wellness.
This isn’t about short-term remedies, even though you should feel a difference in weeks, if not days. It’s about a lifelong commitment to becoming Unshakable.
Note: If you’re a personal trainer or nutrition coach, I hope this serves as a helpful guide for you and your clients as you look to optimize their mental wellness along with their physical fitness.
Overview of the “Unshakable” Program
Here’s how the “Unshakable” program stands out:
Science-Backed Strategies: Each aspect of the program is rooted in the latest research, drawing from peer-reviewed studies that underscore the efficacy of diet and exercise in anxiety management. You’ll discover why certain foods and workout routines can turn the tide against the stress response.
The Gut-Brain-Muscle Axis: Delving into the biological crosstalk between the gut, brain, and muscles opens up new avenues for anxiety relief. By understanding and nurturing this connection, “Unshakable” goes beyond symptoms, targeting the very foundations of mental wellness.
Customizable Exercise Plans: Recognizing individuality in fitness, “Unshakable” provides ongoing exercise programming that includes high-intensity interval training (HIIT), strength training, and restorative walking—each selected for their specific benefits in combating anxiety and bolstering mental health.
Nutritional Guidance for Mental Clarity: Processed foods and nutrient deficiencies can exacerbate anxiety. This program champions a diet rich in protein, balanced in fats, and mindful of carbohydrates.
Supplemental Support with Amare: In a special focus on Amare products, we explore how targeted supplements, especially the Foundational Pack and Happy Juice, integrate seamlessly with the “Unshakable” ethos, providing essential support for the gut-brain axis.
From unraveling the underpinnings of anxiety to laying out a comprehensive fitness and nutrition strategy, “Unshakable” is your blueprint for a calmer, more resilient body and mind.
Also, please understand that while you can do much with diet, exercise, and supplements to support a healthy and resilient body and mind, there are also times when medication becomes necessary. You can be both a natural health advocate, and embrace the use of conventional medicine when it’s necessary.
Part I: The Science Behind Anxiety
Anxiety disorders are among the most common mental health conditions worldwide.Baxter, A.J., Scott, K.M., Vos, T., & Whiteford, H.A. (2013). Global prevalence of anxiety disorders: a systematic review and meta-regression. Psychological Medicine, 43(5), 897–910. Characterized by excessive worry, fear, and a range of physical symptoms, anxiety can be a complex interplay of genetic, environmental, and psychological factors.
The Muscle-Gut-Brain Connection
An emerging area of scientific interest is the muscle-gut-brain connection, which suggests that muscle health and activity directly impact gut health, which in turn affects brain function and overall mental health. Muscles release various substances during exercise that can act as neurotransmitters, influence neuroplasticity, and modulate the immune system, all of which are implicated in anxiety.Pedersen, B. K. (2019). Physical activity and muscle-brain crosstalk. Nature Reviews Endocrinology, 15(7), 383-392.
Exercise-induced muscle contraction produces myokines, which have been shown to possess anti-inflammatory effects and promote the growth of new neural cells, offering a protective benefit against stress-related disorders.Secher, N. H., & Pedersen, B. K. (2015). Muscle-derived cytokines in health and disease. Critical Reviews™ in Immunology, 35(3), 203-213. In tandem, muscle activity influences the composition of the gut microbiota, which is known to communicate with the central nervous system, often referred to as the gut-brain axis, affecting mood and cognitive functions.Clark, A., & Mach, N. (2016). Exercise-induced stress behavior, gut-microbiota-brain axis and diet: a systematic review for athletes. Journal of the International Society of Sports Nutrition, 13, 43.
This dynamic interplay suggests that building or maintaining muscle mass through regular physical activity not only supports gut health but can also lead to enhanced brain function, presenting a promising avenue for managing anxiety through lifestyle interventions.Mika, A., Van Treuren, W., González, A., Herrera, J. J., Knight, R., & Fleshner, M. (2015). Exercise is more effective at altering gut microbial composition and producing stable changes in lean mass in juvenile versus adult male F344 rats. PLOS ONE, 10(5), e0125889.
The Role of Exercise in Managing Anxiety
Physical activity, particularly aerobic exercise, has been shown to stimulate neurogenesis in the hippocampus, the brain region implicated in mood regulation.Stranahan, A.M., & Lee, K. (2013). Running induces widespread structural alterations in the hippocampus and entorhinal cortex. Hippocampus, 23(11), 1084–1092. Furthermore, exercise induces neuroplastic changes that bolster resilience against stress, acting as a protective buffer against the development of anxiety.Tyagi, E., & Agrawal, R. (2017). Neurogenesis: A Link Between Stress, Anxiety, and Exercise. Biomedical and Pharmacology Journal, 10(1), 17–26. The positive effects of exercise on mental health are clear, with regular engagement linked to reduced symptoms of anxiety and improved quality of life.Mikkelsen, K., Stojanovska, L., Polenakovic, M., Bosevski, M., & Apostolopoulos, V. (2017). Exercise and mental health. Maturitas, 106, 48–56.
Part II: The Exercise Program
Engaging in physical activity is a powerful antidote to anxiety, going beyond the well-known cardiovascular benefits. Regular exercise has profound effects on mental well-being, influencing brain chemistry, systemic inflammation, and stress resilience. Here’s a closer look at why movement is a critical component in the battle against anxiety.
Neurochemical Balance: Physical activity promotes the release of endorphins, the body’s natural mood lifters, creating a sense of well-being and euphoria commonly known as the “runner’s high.” This exercise-induced boost plays a role in reducing the perception of pain and can evoke a positive feeling in the body, akin to that of morphine.Boecker, H., et al. (2008). The runner’s high: Opioidergic mechanisms in the human brain. Cerebral Cortex, 18(11), 2523–2531.
Stress Response Regulation: Exercise also regulates the body’s stress response. It has been shown to reduce levels of the body’s stress hormones, such as adrenaline and cortisol, over time. This modulation helps mitigate the effects of anxiety by promoting a state of balance within the nervous system.Zschucke, E., et al. (2015). Exercise and physical activity in mental disorders: Clinical and experimental evidence. Journal of Preventive Medicine and Public Health, 48(1), 12–21.
Enhanced Neuroplasticity: Regular physical activity stimulates neuroplasticity, the brain’s ability to adapt and reorganize itself by forming new neural connections throughout life. Exercise enhances the growth of new brain cells—a process known as neurogenesis—particularly in the hippocampus, an area critical for memory and learning, which is also sensitive to the effects of stress and anxiety.Sleiman, S. F., et al. (2016). Exercise promotes the expression of brain derived neurotrophic factor (BDNF) through the action of the ketone body β-hydroxybutyrate. eLife, 5, e15092.
Inflammation Reduction: Chronic inflammation has been linked to an array of mental health issues, including anxiety. Exercise contributes to an anti-inflammatory response within the body. Regular physical activity leads to the production of anti-inflammatory cytokines, which play a significant role in the immune system, reducing inflammation and contributing to a healthier mood balance.Gleeson, M., et al. (2011). The anti-inflammatory effects of exercise: Mechanisms and implications for the prevention and treatment of disease. Nature Reviews Immunology, 11(9), 607–615.
Social Interaction and Self-Efficacy: Participating in group exercise or sports also facilitates social interaction, which can alleviate feelings of loneliness and isolation. Furthermore, setting and achieving fitness goals can build self-efficacy, enhance self-esteem and provide a sense of control and accomplishment, which are often eroded by anxiety.Herring, M. P., et al. (2010). The effect of exercise training on anxiety symptoms among patients: A systematic review. Archives of Internal Medicine, 170(4), 321–331.
The role of exercise in mental health is multi-faceted, delivering benefits that extend far beyond physical health. It’s a potent, natural, and underutilized therapeutic tool for managing anxiety and enhancing mental wellness.
Types of Exercise to Combat Anxiety
Choosing the right type of exercise is essential for managing anxiety. While any physical activity is better than none, certain forms of exercise may offer superior benefits for mental health. We’ll explore three key categories: High-Intensity Interval Training (HIIT), Strength Training, and Aerobic Exercise, with a focus on maintaining the right balance for anxiety management.
High-Intensity Interval Training (HIIT): HIIT involves short bursts of intense exercise alternated with low-intensity recovery periods. It’s a time-efficient way to exercise and has been shown to significantly reduce anxiety sensitivity, which is a predictor of the development of panic attacks and anxiety disorders.Smith, A. E., et al. (2020). High-Intensity Interval Training for improving health-related fitness in adolescents: A systematic review and meta-analysis. British Journal of Sports Medicine, 54(19), 1253–1261. HIIT boosts endorphin levels and increases the availability of neurotransmitters such as serotonin and dopamine, which can improve mood and anxiety.Kessler, H. S., et al. (2012). The potential for high-intensity interval training to reduce cardiometabolic disease risk. Sports Medicine, 42(6), 489–509.
Strength Training: Strength training is another potent modality for anxiety reduction. It helps to alleviate symptoms by increasing self-efficacy and reducing inflammation. Regular resistance training has been associated with reductions in anxiety symptoms across all populations, and the benefits are comparable to those of aerobic exercise.Gordon, B. R., et al. (2017). The effects of resistance exercise training on anxiety: A meta-analysis and meta-regression analysis of randomized controlled trials. Sports Medicine, 47(12), 2521–2532. In fact, resistance training has been shown in research to be as effective as medication for issues like General Anxiety Disorder (GAD). Moreover, by enhancing muscle mass, strength training may bolster the muscle-gut-brain axis, promoting an overall sense of well-being.
Aerobic Exercise: Moderate aerobic exercise, such as brisk walking, jogging, cycling, or swimming, can be extremely beneficial. These activities have been shown to decrease overall levels of tension, elevate and stabilize mood, improve sleep, and improve self-esteem. However, it is important to strike a balance; endurance activities and prolonged sports can increase cortisol levels if overdone, potentially exacerbating anxiety in some individuals.Raglin, J. S., & Morgan, W. P. (1987). Influence of exercise and quiet rest on state anxiety and blood pressure. Medicine & Science in Sports & Exercise, 19(5), 456–463. Therefore, it is recommended that aerobic exercise be performed in moderation, integrating it with HIIT and strength training for a well-rounded fitness regimen.
The 12-Week Exercise Plan
In this guide, I’ll show you an example plan. Those who join VIGOR Training will receive ongoing programming that may look like below at times, or could be quite different, depending on the season we’re in.
This 12-week plan is designed to gradually increase in intensity and complexity, allowing your body to adapt and your anxiety levels to decrease as your strength and fitness improve. The program encompasses a blend of HIIT, strength training, and moderate aerobic activities to create a balanced approach. The intention is to stimulate the muscle-gut-brain axis positively, encouraging mental resilience alongside physical vigor.
This is an example of how you could structure a sound strength and conditioning program to improve health, fitness, and mental wellness, including the ability to reduce anxiety.
If you’d prefer to follow a completely “done-for-you” strength and conditioning program, join us at VIGOR Training.
Overview of the 12 Weeks
Weeks 1-4: Foundation Phase – The focus here is on establishing routine and form. Exercise sessions are more frequent but less intense to build habituation to regular physical activity.
Weeks 5-8: Build Phase – Intensity begins to increase. Strength training becomes more challenging, and HIIT sessions are slightly longer.
Weeks 9-12: Peak Phase – The program peaks in intensity. Exercise sessions are demanding, pushing your limits and maximizing improvements in both physical and mental health.
Weeks 1-4: Foundation Phase
Day
Activity
Details
Monday
Strength Training (Full Body)
One compound exercise targeting each movement (lower body press, lower body pull, upper body press, upper body pull, core): 3 sets of 12-15 reps per exercise
Tuesday
Aerobic Exercise
30 minutes of brisk walking or cycling
Wednesday
Strength Training (Full Body)
One compound exercise targeting each movement (lower body press, lower body pull, upper body press, upper body pull, core): 3 sets of 12-15 reps per exercise
Thursday
Rest or Gentle Yoga/Mind-Body
Optional gentle yoga or stretching session
Friday
HIIT
5 rounds: 30s work/90s rest
Saturday
Strength Training (Full Body)
One compound exercise targeting each movement (lower body press, lower body pull, upper body press, upper body pull, core): 3 sets of 12-15 reps per exercise
Sunday
Rest
–
Weeks 5-8: Build Phase
Day
Activity
Details
Monday
Strength Training (Upper/Lower Split)
Two compound exercises per body part: Quads & glutes (squats, lunges), hamstrings (leg curls, deadlifts), calves: 3 sets of 8-10 reps per exercise
Tuesday
Aerobic Exercise
35 minutes of steady-state activity (jogging, swimming)
Wednesday
Strength Training (Upper/Lower Split)
Two compound exercises per body part: Back (rows, pulldowns), chest & shoulders (dumbbell press, overhead press), core (crunches, rotations) 3 sets of 8-10 reps per exercise
Thursday
Rest or Gentle Yoga/Mind-Body
Optional mind-body session to enhance mental recovery
Friday
HIIT
8 rounds: 30s work/60s rest
Saturday
Strength Training (Full Body)
One compound exercise targeting each movement (lower body press, lower body pull, upper body press, upper body pull, core): 3 sets of 8-10 reps per exercise
Sunday
Rest
–
Weeks 9-12: Peak Phase
Day
Activity
Details
Monday
Strength Training (Push/Pull/Legs)
2 exercises each for lower and upper body pushing movements (squat, lunges, chest press, overhead press): 4 sets of 6-8 reps per exercise
Tuesday
Aerobic Exercise
40 minutes of moderate intensity (cycling, swimming)
Wednesday
Strength Training (Push/Pull/Legs)
2 exercises each for lower and upper body pulling movements (deadlift, leg curls, rows, pulldowns/pull-ups): 4 sets of 6-8 reps per exercise
Thursday
HIIT
10 rounds: 20s work/40s rest
Friday
Strength Training (Push/Pull/Legs)
2 exercises each for lower and upper body pushing movements (squat, lunges, chest press, overhead press): 4 sets of 6-8 reps per exercise
Saturday
Strength Training (Push/Pull/Legs)
2 exercises each for lower and upper body pulling movements (deadlift, leg curls, rows, pulldowns/pull-ups): 4 sets of 6-8 reps per exercise
Sunday
Rest
–
Safety and Guidelines:
Progression: Gradually increase weight and intensity to avoid injury.
Form First: Prioritize proper form over lifting heavier weights.
Rest: Ensure adequate rest between sets and exercises to maintain performance.
Hydration: Stay well-hydrated, especially on HIIT and aerobic days.
Nutrition: Fuel your workouts with a diet rich in protein, complex carbs, and healthy fats.
Recovery: Take the rest day seriously to allow your body and mind to recover.
The plan is structured yet flexible, empowering you to make adjustments based on how you feel each week. Adapt as necessary but strive to stay consistent with the routine to achieve the best results for both physical and mental health.
Part III: Nutrition for a Calmer Mind
The axiom “You are what you eat” takes on added depth when considering the gut-brain axis — the bidirectional communication pathway between the gastrointestinal tract and the nervous system. This connection suggests that our diet can profoundly influence our mood and mental health.
Gut Microbiome and Mental Health: Emerging research indicates that a healthy gut microbiome is vital for mental well-being. Gut bacteria produce various neurochemicals that the brain uses for the regulation of physiological and mental processes, including mood. Serotonin, a neurotransmitter associated with feelings of happiness and well-being, is predominantly produced in the gut.Yano, J. M., et al. (2015). Indigenous bacteria from the gut microbiota regulate host serotonin biosynthesis. Cell, 161(2), 264-276. Thus, dietary choices that favor a diverse and robust gut microbiome may contribute positively to mood regulation.
Impact of Diet on Neurotransmitters: Diet directly influences the production of neurotransmitters. For example, the amino acid tryptophan, found in high-protein foods, is a precursor to serotonin. Omega-3 fatty acids, abundant in fatty fish, have been shown to benefit brain function and may lower the risk of mood disorders.Logan, A. C., & Jacka, F. N. (2014). Nutritional psychiatry research: an emerging discipline and its intersection with global urbanization, environmental challenges and the evolutionary mismatch. Journal of Physiological Anthropology, 33, 22.
Inflammation and Anxiety: Chronic inflammation is another dietary concern with mental health implications. Diets high in sugar, trans fats, and processed foods can contribute to systemic inflammation, which has been linked to the development of depression and anxiety.Kiecolt-Glaser, J. K., et al. (2015). Stress, inflammation, and yoga practice. Psychosomatic Medicine, 77(2), 113-121.
Gluten and Mental Health: Contrary to conventional dietary guidelines that praise whole grains, some research suggests gluten can negatively affect gut health and, by extension, mental health. Gluten may increase intestinal permeability and inflammation, potentially exacerbating anxiety symptoms in sensitive individuals.Peters, S. L., et al. (2014). Randomised clinical trial: gluten may cause depression in subjects with non-coeliac gluten sensitivity – an exploratory clinical study. Alimentary Pharmacology & Therapeutics, 39(10), 1104-1112.
Higher Protein Intakes for Mental Health: A higher protein intake supports neurotransmitter function and muscle synthesis, both vital for maintaining metabolism and mental health. Ample protein provides the amino acids necessary for the synthesis of neurotransmitters like dopamine and serotonin, which influence mood and cognition.Fernstrom, J. D., & Wurtman, R. J. (1971). Brain serotonin content: increase following ingestion of carbohydrate diet. Science, 174(4013), 1023-1025.
Balancing Blood Sugar: Stabilizing blood sugar through diet is also critical. Frequent spikes and drops in blood sugar can trigger mood swings and exacerbate anxiety symptoms. A diet emphasizing low-glycemic foods and sufficient fiber promotes a slow, steady release of sugar into the bloodstream, which can support a more even-tempered disposition.Brand-Miller, J., et al. (2003). Glycemic index and obesity. The American Journal of Clinical Nutrition, 76(1), 281S-285S.
In summary, a mindful approach to eating — one that supports gut health, reduces inflammation, and maintains steady blood sugar levels — is crucial for mental as well as physical health.
Essential Nutrients for Managing Anxiety
Nutrition has a profound impact on mental health, with several key nutrients playing a critical role in managing anxiety. The complexity of anxiety disorders calls for a multifaceted nutritional approach, targeting various biological pathways. Nutrients can affect neurotransmitter synthesis, inflammatory responses, and even the integrity of the blood-brain barrier. Below, we’ll explore the nutrients that are pivotal in the context of anxiety and mental well-being.
Magnesium: The Calming Mineral: Magnesium is often referred to as the ‘calming mineral.’ It plays a crucial role in nerve function and mood regulation. Magnesium deficiency has been linked to heightened stress responses and may contribute to anxiety-related behaviors.Boyle, N. B., Lawton, C., & Dye, L. (2017). The Effects of Magnesium Supplementation on Subjective Anxiety and Stress—A Systematic Review. Nutrients, 9(5), 429. It’s involved in over 300 biochemical reactions in the body, including the synthesis of neurotransmitters like serotonin, which directly impact mood.Sartori, S. B., Whittle, N., Hetzenauer, A., & Singewald, N. (2012). Magnesium deficiency induces anxiety and HPA axis dysregulation: Modulation by therapeutic drug treatment. Neuropharmacology, 62(1), 304-312.
Omega-3 Fatty Acids: Brain Building Blocks: The omega-3 fatty acids, particularly EPA and DHA, are essential for brain health. They are integral components of cell membranes in the brain and are involved in anti-inflammatory pathways. Research has shown that supplementation with omega-3s can decrease anxiety symptoms.Grosso, G., Pajak, A., Marventano, S., Castellano, S., Galvano, F., Bucolo, C., Drago, F., & Caraci, F. (2014). Role of omega-3 fatty acids in the treatment of depressive disorders: a comprehensive meta-analysis of randomized clinical trials. PLOS ONE, 9(5), e96905. Omega-3s may also support the repair and regeneration of neurons, which can be affected by chronic stress.Su, K. P. (2009). Biological mechanism of antidepressant effect of omega-3 fatty acids: how does fish oil act as a ‘mind-body interface’? Neurosignals, 17(2), 144-152.
B Vitamins: The Nerve Protectors: The B vitamins, including B6, B12, and folate, are crucial for the proper functioning of the nervous system. They play a key role in the creation and regulation of neurotransmitters, such as dopamine and serotonin. B vitamin supplementation has been shown to reduce stress and improve mood in individuals with high stress levels.Stough, C., Scholey, A., Lloyd, J., Spong, J., Myers, S., & Downey, L. A. (2011). The effect of 90 day administration of a high dose vitamin B-complex on work stress. Human Psychopharmacology: Clinical and Experimental, 26(7), 470-476.
Vitamin D: The Sunshine Vitamin: Vitamin D receptors are widely distributed in the brain, and their activation affects neurotransmitter synthesis and nerve growth. Studies indicate that low levels of vitamin D are associated with a higher risk of anxiety disorders.Armstrong, D. J., Meenagh, G. K., Bickle, I., Lee, A. S. H., Curran, E. S., & Finch, M. B. (2007). Vitamin D deficiency is associated with anxiety and depression in fibromyalgia. Clinical Rheumatology, 26(4), 551-554.
Amino Acids: The Building Blocks of Proteins: Amino acids like tryptophan are precursors to neurotransmitters such as serotonin. Adequate protein intake ensures a sufficient supply of these amino acids, which is necessary for the maintenance of good mental health. There’s evidence to suggest that an imbalance in tryptophan levels can influence mood and anxiety states.Strasser, B., Sperner-Unterweger, B., Fuchs, D., & Gostner, J. M. (2016). Mechanisms of Inflammation-Induced Mood Changes in Humans: A Review of Antidepressive Strategies for the Treatment of Inflammatory Depression. Pharmacology, 98(3-4), 114-126.
Antioxidants: The Cell Protectors: Antioxidants like vitamins A, C, and E, as well as certain plant compounds like flavonoids, can help protect the brain from oxidative stress. This kind of stress is known to be a factor in the development of anxiety disorders. A diet rich in antioxidants can help mitigate these effects and support overall brain health.Savage, K., Firth, J., Stough, C., & Sarris, J. (2017). GABA-modulating phytomedicines for anxiety: A systematic review of preclinical and clinical evidence. Phytotherapy Research, 31(1), 3-18.
Probiotics: Gut Health Equals Mental Health: Emerging research suggests that the gut microbiome plays a role in regulating brain function and may impact the development of anxiety. Probiotics can influence the gut-brain axis and have been shown to have an anti-anxiety effect.Foster, J. A., & McVey Neufeld, K. A. (2013). Gut-brain axis: how the microbiome influences anxiety and depression. Trends in Neurosciences, 36(5), 305-312.
Zinc: The Brain’s Metabolic Support: Zinc is a trace element essential for brain function and the modulation of the body’s response to stress. Zinc deficiency has been correlated with increased anxiety and depression-like behaviors.Takeda, A. (2012). Zinc homeostasis and functions of zinc in the brain. BioMed Research International, 2011.
Incorporating Nutrient-Rich Foods
To harness these nutrients’ anti-anxiety benefits, it’s essential to consume a diet rich in whole foods. Leafy greens, nuts, seeds, fatty fish, lean meats, legumes, and a variety of fruits and vegetables can provide these nutrients. Moreover, a balanced diet ensures that these nutrients are in optimal ratios, working synergistically to support mental health.
By ensuring the intake of these essential nutrients, either through diet or supplements, we can support our body’s natural ability to manage anxiety. The next step is to structure these nutrients into a coherent dietary pattern that not only supports mental health but also complements the fitness and lifestyle changes proposed in the “Unshakable” program.
The Anti-Anxiety Diet
The Anti-Anxiety Diet is a holistic approach to eating that emphasizes foods that support mental health and reduces those that may exacerbate anxiety. This diet aims to provide the body with a steady supply of mood-stabilizing nutrients while minimizing the consumption of substances that can trigger inflammation or stress responses. The core principles of this diet include whole foods, rich in nutrients, high in fiber, and abundant in antioxidants.
Also, keep in mind that these dietary recommendations are different from those who need to optimize body composition or want to maximize muscle gains. Once you’ve achieved an optimal level of mental wellness, you could slowly transition to a diet that incorporates higher-protein intakes, intermittent fasting, and other longevity and weight management habits.
Key Components of the Anti-Anxiety Diet
Whole Foods: Focus on fruits, vegetables, nuts, seeds, legumes, and lean proteins. These foods are nutrient-dense and provide a vast array of vitamins, minerals, and antioxidants that support brain health.Jacka, F. N., et al. (2017). “A randomised controlled trial of dietary improvement for adults with major depression (the ‘SMILES’ trial).” BMC Medicine, 15(1), 23.
Healthy Fats: Incorporate sources of omega-3 fatty acids, such as fatty fish (like salmon and sardines), flaxseeds, chia seeds, and walnuts. These fats are essential for brain function and may help reduce inflammation.
Adequate Protein: Ensure sufficient intake of protein from various sources, including poultry, fish, eggs, and plant-based proteins like beans and lentils. Protein provides amino acids necessary for neurotransmitter synthesis.
Fiber-Rich Foods: High-fiber foods like vegetables, fruits, and legumes can support digestive health, which is crucial for maintaining a healthy gut-brain axis.
Fermented Foods: Foods such as yogurt, kefir, sauerkraut, and kimchi contain probiotics that can modulate the gut microbiota, potentially influencing mood and anxiety levels.
Hydration: Adequate fluid intake is vital for all bodily functions, including brain health. Water is the best choice, and herbal teas can also be beneficial.
Herbs and Spices: Many herbs, like ashwagandha, lavender, and chamomile, have been traditionally used for their calming effects. Spices such as turmeric contain anti-inflammatory compounds that may benefit mental health.
Foods to Minimize or Avoid
Refined Sugars: High intake of sugar can lead to fluctuations in blood glucose levels, which can trigger mood swings and increase anxiety.Rucklidge, J. J., et al. (2017). “The role of nutrition in mental health: Depression.” In Clinical Natural Medicine Handbook (pp. 316-334). Refined sugars also increase the growth of bad bacteria in the gut, which can reduce neurotransmitter production.
Caffeine: Overconsumption of caffeine can lead to increased anxiety, restlessness, and disrupt sleep patterns.Selhub, E. (2015). “Nutritional psychiatry: Your brain on food.” Harvard Health Blog. Retrieved from https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626
Alcohol: While it may seem to offer temporary relief, alcohol can alter neurotransmitter levels and exacerbate anxiety over time.
Processed Foods: These often contain additives, preservatives, and other ingredients that can negatively affect gut health and mood.
Gluten and Other Potential Irritants: For individuals sensitive to gluten, avoiding it can help maintain gut integrity and reduce inflammation, potentially benefiting mental health.
Sample Anti-Anxiety Diet Plan
A sample day on the Anti-Anxiety Diet might include:
Breakfast: Oatmeal with flaxseeds, blueberries, and a scoop of protein powder.
Snack: A handful of almonds and a piece of fruit.
Lunch: Grilled chicken salad with mixed greens, avocado, chickpeas, and an olive oil-based dressing.
Snack: Greek yogurt with pumpkin seeds and a drizzle of honey.
Dinner: Baked salmon, quinoa, and steamed broccoli.
Dessert: A small square of dark chocolate (at least 70% cocoa).
Customizing the Anti-Anxiety Diet
This diet should be customized to individual needs and preferences. It’s essential to consider personal dietary restrictions, potential food intolerances, and unique nutritional requirements. Working with a nutritionist or dietitian can help tailor the diet to support anxiety management effectively.
The Anti-Anxiety Diet is not a one-size-fits-all solution but a template that can be personalized. It’s designed to stabilize blood sugar levels, reduce inflammation, and provide a rich spectrum of nutrients for optimal brain function, all of which can contribute to reduced anxiety and improved mental well-being.
Sample Meal Plans
Crafting meal plans that promote mental wellness through the gut-brain-muscle axis involves incorporating foods rich in nutrients that are known to reduce anxiety while also supporting overall health. Here are sample meal plans that align with the Anti-Anxiety Diet:
Day 1:
Breakfast: Scrambled eggs with spinach, tomatoes, and mushrooms, served with a side of avocado.
Snack: Greek yogurt with a handful of almonds and blueberries.
Lunch: Grilled chicken salad with mixed greens, cherry tomatoes, cucumbers, olives, feta cheese, and olive oil dressing.
Snack: Sliced bell peppers with hummus.
Dinner: Baked salmon with asparagus and quinoa. A side of sauerkraut for probiotic support.
Dessert: A small piece of dark chocolate (at least 70% cocoa).
Day 2:
Breakfast: Protein smoothie with spinach, protein powder, flaxseeds, and unsweetened almond milk.
Snack: Apple slices with almond butter.
Lunch: Turkey and avocado wrap in a gluten-free tortilla with a side of mixed greens.
Snack: A small portion of mixed nuts.
Dinner: Beef stir-fry with a variety of vegetables such as broccoli, bell peppers, and snow peas, served over cauliflower rice.
Dessert: A bowl of mixed berries.
Day 3:
Breakfast: Oatmeal with protein powder stirred in, topped with chia seeds and sliced strawberries.
Snack: Cottage cheese with pineapple chunks.
Lunch: Tuna salad with leafy greens, cherry tomatoes, and a vinaigrette dressing.
Snack: Carrot sticks with guacamole.
Dinner: Lemon-herb roasted chicken with a side of roasted Brussels sprouts and sweet potato.
Dessert: A peach.
Day 4:
Breakfast: A two-egg omelette with diced ham, spinach, and mushrooms, topped with avocado slices.
Snack: A banana with a handful of walnuts.
Lunch: Quinoa and chickpea bowl with a medley of roasted vegetables and tahini dressing.
Snack: Celery sticks with cream cheese.
Dinner: Grilled shrimp over mixed greens with avocado, mango, and a squeeze of lime.
Dessert: Baked apple with cinnamon.
Day 5:
Breakfast: Greek yogurt parfait with granola, pumpkin seeds, and fresh berries.
Snack: A hard-boiled egg with a sprinkle of paprika.
Lunch: Chicken Caesar salad with a yogurt-based Caesar dressing and gluten-free croutons.
Snack: A handful of dried figs and a cheese stick.
Dinner: Pork tenderloin with roasted mixed vegetables and a side of fermented kimchi.
Dessert: A couple of squares of dark chocolate.
Day 6:
Breakfast: Smoothie with kale, banana, peanut butter, and unsweetened almond milk.
Snack: A small portion of trail mix with seeds and dried fruits.
Lunch: Lentil soup with a side salad.
Snack: A piece of cheese with gluten-free crackers.
Dinner: Baked cod with a herb crust, steamed broccoli, and a side of mixed bean salad.
Dessert: A few slices of cantaloupe.
Day 7:
Breakfast: Chia seed pudding made with coconut milk and topped with nuts and kiwi slices.
Snack: An orange and a handful of pistachios.
Lunch: Grilled vegetable and hummus sandwich on gluten-free bread.
Snack: A small bowl of olives and cherry tomatoes.
Dinner: Turkey meatballs with zucchini noodles and homemade tomato sauce.
Dessert: Coconut milk ice cream.
These meal plans are designed to provide a balanced intake of macronutrients while also focusing on foods that can potentially improve gut health and reduce anxiety. They’re rich in fiber, good fats, quality proteins, and probiotics, all of which play a role in mental wellness.
Remember, these are sample meal plans and can be adjusted according to individual dietary requirements, preferences, and nutritional goals. Always consider working with a healthcare provider or a dietitian when making significant changes to your diet, especially if you have health conditions or specific dietary needs.
Part IV: Supplements That Support Mental Well-being
Proper supplementation can have a significant impact on restoring gut health. However, just because a product contains probiotics, or is labeled as “supports gut health,” it doesn’t mean it’ll be effective. Unfortunately, supplement and food companies can make very strong claims with very weak products.
That’s why we were so excited when we found Amare. Their entire company exists to support people’s mental wellness and they cut no corners in creating products that do just that.
For transparency, we are distributors and earn a commission if you decide to order one of the products recommended below, or any other Amare products we recommend with our links. I hope you’ll strongly consider trying them and supporting us. And if you’re curious about how you could become a distributor, too, I’d love to talk to you.
Beyond the focus on mental wellness, I was drawn to Amare for a few other reasons, which all stem back to my experience in the nutritional products industry.
Formulations involve a combination of leveraging traditional medicine with modern innovation, including significant use of branded, research-proven, standardized ingredients in formulas.
Transparency in sourcing and ingredients, as well as analytical verification that ensures what’s on the label is in the bottle.
Significant education and support for helping customers reboot and rebuild a healthy microbiome, ultimately leading to improved mental wellness.
For simplicity, I’ll highlight two products that best fit with the goal of enhancing the gut microbiome to improve mental wellness while also supporting your physical fitness goals.
Happy Juice: A Taste of Optimism
When it comes to fortifying mental wellness, the Happy Juice pack from Amare offers a comprehensive approach to mood support, aiming to optimize the gut-brain axis—the very core of our emotional well-being.
What is Happy Juice?
Happy Juice is Amare’s inventive concoction, blending three trusted mental wellness products into a single, mood-boosting beverage. It’s specifically designed to enhance your mood, motivation, and overall mental performance, making it an ideal addition to the Unshakable program.
Why Choose Happy Juice?
Mood and Motivation: By supporting neurotransmitter balance, Happy Juice can help lift your spirits and enhance your drive.
Gut Health: It emphasizes the health of your second brain — the gut — which plays a pivotal role in mental well-being.
Mental Clarity: The carefully selected ingredients work in harmony to clear the mental fog, sharpen focus, and energize your thoughts for a highly productive day.
The Components of Happy Juice
The pack includes:
MentaBiotics: With its potent combination of probiotics, prebiotics, and phytonutrients, it supports a healthy gut microbiome, linked to a happy mood and mental resilience.*
Energy+: Whether in Pomegranate Lime or Dragon Fruit flavor, this component delivers an all-natural energy boost, derived from Guayusa and Rooibos, to improve both brain and physical performance.*
Amare EDGE: Available in delicious Watermelon or Grape, EDGE provides a natural nootropic boost to support motivation, fueling your body and mind.*
How Does Happy Juice Work?
Synergistic Action: Each component of Happy Juice targets a different aspect of mental wellness, from gut health to neurotransmitter optimization, culminating in a comprehensive mood support system.
Convenience: This mood-supporting drink mix is easy to integrate into your daily routine, aligning with the nutritional strategies of the ‘Unshakable’ program.
Clinically Validated Ingredients: The ingredients are not only sustainably sourced but also backed by clinical research, ensuring their efficacy in neurotransmitter optimization, including serotonin, dopamine, and GABA.
Amare FundaMentals Pack: The Cornerstone of Mental Wellness Nutrition
The Amare FundaMentals Pack represents a pioneering approach to mental wellness, targeting the intricate connection between the gut and the brain. With rave reviews and an award-winning formulation, this pack promises to be an essential component of any regimen focused on psychological vigor and clarity.
What is the Amare FundaMentals Pack?
Amare’s FundaMentals Pack is the world’s first comprehensive gut-brain axis nutrition system. It’s designed to synergistically support the primary physiological drivers of mental wellness. This pack includes MentaBiotics, MentaFocus, and MentaSync, providing a foundation for enhanced cognitive function and emotional well-being.
Key Benefits of the Amare FundaMentals Pack
Gut Health: By promoting a balanced and healthy gut microbiome, the FundaMentals Pack sets the stage for improved overall well-being.*
Cognitive Boost: The inclusion of MentaFocus is designed to enhance cognitive clarity, allowing for sharper mental acuity throughout your day.*
Gut-Brain Connection: The components work in concert to ensure that your gut and brain are communicating effectively, a critical factor for mental balance.*
Mood and Tension Relief: Clinically proven ingredients within the pack have been shown to uplift mood and alleviate tension, contributing to a calmer and more centered disposition.*
Vitality and Vigor: Users report a noticeable improvement in psychological vigor, including increased physical energy, mental sharpness, and emotional health.*
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Incorporating Amare into the ‘Unshakable’ Program
Unshakable encourages a holistic lifestyle modification to combat anxiety and boost mental wellness. By adding Amare to your daily regimen, you are taking an extra step towards achieving a calmer mind and a happier life. It’s easy to use, scientifically-supported, and incredibly effective.
Part V: Embracing Your Journey to Unshakable Well-Being
Throughout the ‘Unshakable’ program, we’ve delved into the intricate tapestry of mental wellness, exploring the profound connection between our dietary choices, lifestyle habits, and nutritional supplementation. We’ve unearthed the pillars of psychological resilience — diet, exercise, and the gut-brain axis — and equipped you with practical, actionable strategies to reinforce each one.
From the Anti-Anxiety Diet that provides the nutritional cornerstone of mental wellness, to the targeted exercise routines designed to boost mood and cognitive function, every element of the ‘Unshakable’ program is purposefully crafted to synergize and enhance your mental fortitude.
Your Next Steps
As you stand at the threshold of this transformative journey, consider the following steps as your roadmap:
Assessment: Revisit your initial wellness goals and align them with the insights gained from this program.
Integration: Begin incorporating the dietary recommendations, fitness routines, and the Amare supplements into your daily regimen.
Monitoring: Keep a journal or log to monitor your progress, emotional states, and any significant changes in your well-being.
Community Engagement: Connect with others on a similar path through forums or local groups for shared experiences and support.
Consultation: Seek professional advice when needed to tailor the ‘Unshakable’ program to your unique physiological needs.
Encouragement and Final Thoughts
Embarking on the ‘Unshakable’ program is more than adopting new habits; it’s a commitment to a lifestyle that honors the intrinsic connection between mind and body. As you progress, remember that every small step is a leap towards a more resilient, vibrant you.
The journey towards mental wellness is ongoing and ever-evolving. There will be challenges, but within you lies the fortitude to overcome them. Stay the course, trust in the process, and let the principles of ‘Unshakable’ guide you to a place of balance and peace.
The Amazing Effects Of Muscle On Mental Health
Oct 23, 2023
Did you know that approximately 1 in 5 adults in the United States experiences mental illness in a given year? That’s a staggering 46.6 million people.National Institute of Mental Health, “Mental Illness.” NIMH, website. What if you could significantly lower your risk of being part of that statistic with something as simple as building and maintaining muscle?
A growing body of evidence suggests that strong muscles are vital for physical health and equally important for a healthy mind. Building muscle makes you feel happier, more focused, and less stressed.
This article will uncover the science and physiology behind the fascinating and often overlooked connection between muscle health and mental health. Grab a protein shake, and let’s dive into one of the most underappreciated aspects of holistic health: the muscle-mental health connection.
The Biology of Muscles: A Brief Overview
Muscles are biological machines—crafted from bundles of fibers, fueled by the foods you eat, and controlled by the impulses of your nervous system. But don’t mistake them as mere pulleys that help you lift, push, or pull. Muscles are complex structures with roles that go far beyond everyday movement.
Muscles are made up of specialized cells known as muscle fibers. These fibers are bundled in fascicles, which are then grouped together to form the muscle tissue you can see and feel. Each fiber is a powerhouse in itself, packed with tiny protein filaments that contract and expand to create movement.MacIntosh, B. R., Gardiner, P. F., & McComas, A. J. (2006). Skeletal Muscle: Form and Function. Human Kinetics.
Functions Beyond Movement
Apart from aiding in movement, muscles serve other critical functions. They act as metabolic factories, helping to regulate blood sugar levels. They store essential nutrients like glycogen for quick energy. Some muscles even produce hormones that communicate with other parts of the body. For example, myokines are compounds released by muscles during exercise, which have various beneficial effects on the body, including anti-inflammatory properties.Pedersen, B. K., & Febbraio, M. A. (2008). Muscle as an endocrine organ: Focus on muscle-derived interleukin-6. Physiological Reviews, 88(4), 1379-1406.
Understanding this multifaceted role of muscles sets the stage for grasping their influence on mental health. It’s not just about being able to bench press your body weight or sprint faster; it’s about the symbiotic relationship between muscle health and your brain.
Muscles, Neurotransmitters, and Hormones: A Partnership
You’ve probably heard the phrase “endorphins make you happy.” While it’s a catchy saying, the truth is far more complex and captivating. Muscles, when exercised, do far more than release endorphins. They kick-start a biochemical cascade that influences various hormones and neurotransmitters, ultimately playing a crucial role in your mental state.
Exercise and Neurotransmitter Production
When you engage in physical activity, especially strength training, your muscles work hard, and in response, your body releases a medley of chemical compounds. Apart from endorphins, which serve as natural painkillers and mood elevators, other neurotransmitters like dopamine and serotonin get a boost.Chaouloff, F. (1989). Physical exercise and brain monoamines: A review. Acta Physiologica Scandinavica, 137(1), 1-13. They regulate mood, help with focus, and are instrumental in feeling pleasure.
Dopamine is often associated with pleasure and reward, making you feel good when you achieve a goal, like hitting a new PR (personal record). Conversely, serotonin is crucial for mood regulation and has a calming, anxiety-reducing effect. A balance between these hormones is essential for mental well-being. What’s fascinating is how muscle activity, especially resistance training, has been shown to improve neurotransmitter balance in a way that enhances mental health.Strickland, J. C., & Smith, M. A. (2014). The Anxiolytic Effects of Resistance Exercise. Frontiers in Psychology, 5, 753.
Exercise and Hormones
Just as your workouts are key to neurotransmitter balance, they play an equal role in optimal hormone production. For example, strength training helps increase testosterone, especially in men, while helping to balance out testosterone and estrogen in women. Sex hormone imbalances are often correlated to depression and anxiety.
Intense exercise sessions also help reduce the stress hormone cortisol, which we’ll delve into below while helping to lower insulin levels.
When you’re pushing through those last few reps of a set, it’s not just your muscles that are getting stronger; your brain chemistry is also getting a beneficial shake-up. If you’ve ever experienced the “runner’s high” or felt unusually upbeat after a rigorous workout, you’re experiencing the muscle-mental health connection firsthand.
The Gut-Muscle-Brain Axis
It may seem odd to discuss the gut when we’re focusing on muscles and the brain, but this triad forms an intricate network that significantly impacts your mental health. Welcome to the concept of the Gut-Muscle-Brain Axis.
Your muscles and gut share more than just a physical space in your body; they interact biochemically. For instance, muscles produce certain proteins during exercise that can positively influence your gut flora, also referred to as the microbiome.Monda, V., Villano, I., Messina, A., Valenzano, A., Esposito, T., Moscatelli, F., … & Messina, G. (2017). Exercise Modifies the Gut Microbiota with Positive Health Effects. Oxidative Medicine and Cellular Longevity, 2017. A healthier microbiome not only aids in digestion but also contributes to a strong immune system.
Gut Health’s Effect on Mental Well-being
But how does this connect to your brain? The gut is often called the “second brain” because it produces neurotransmitters like serotonin—the neurotransmitter we discussed in the previous section. In fact, about 90% of the body’s serotonin is produced in the gut.Yano, J. M., Yu, K., Donaldson, G. P., Shastri, G. G., Ann, P., Ma, L., … & Hsiao, E. Y. (2015). Indigenous bacteria from the gut microbiota regulate host serotonin biosynthesis. Cell, 161(2), 264-276. A balanced microbiome has been associated with lower levels of anxiety and depression, illustrating yet another pathway through which muscle health impacts mental well-being.Foster, J. A., Rinaman, L., & Cryan, J. F. (2017). Stress & the gut-brain axis: Regulation by the microbiome. Neurobiology of Stress, 7, 124-136.
By promoting a healthier gut, your muscular system indirectly but significantly contributes to your mental health.
Chronic Stress, Cortisol, and Muscle
Life’s daily stressors are unavoidable, but how you manage them can significantly affect both your mental and physical health. This is where muscles come into play again, but from a slightly different angle: dealing with chronic stress and its hormone, cortisol.
When stress becomes chronic, your adrenal glands release higher levels of cortisol. While cortisol is essential for certain bodily functions, elevated levels over extended periods can have detrimental effects, including catabolism or muscle tissue breakdown.Hill, E. E., Zack, E., Battaglini, C., Viru, M., Viru, A., & Hackney, A. C. (2008). Exercise and circulating cortisol levels: The intensity threshold effect. Journal of Endocrinological Investigation, 31(7), 587-591. That’s right; chronic stress can literally eat away at your hard-earned muscles.
This muscle breakdown can kickstart a vicious cycle. Reduced muscle mass can lead to decreased physical strength and stamina and increased body fat, further increasing stress levels. Additionally, weakened muscles can reduce the effectiveness of one of the most natural stress-relievers: exercise. This cycle wreaks havoc on your mental health, as weaker muscles mean fewer mood-boosting hormones and a less healthy gut, which we’ve established as key factors in mental well-being.Gerber, M., Brand, S., Herrmann, C., Colledge, F., Holsboer-Trachsler, E., & Pühse, U. (2014). Increased objectively assessed vigorous-intensity exercise is associated with reduced stress, increased mental health and good objective and subjective sleep in young adults. Physiology & Behavior, 135, 17-24.
Never let stress become an excuse to stop exercising. It should be a reason you refuse to miss a workout.
Practical Tips for Leveraging Muscle to Enhance Mental Health
Understanding the theory is interesting, but understanding the effects of muscle on mental health and doing something with that knowledge are two different things.
So, how can you practically use this knowledge?
Make Strength Training Non-Negotiable
You will always have other things demanding your time and attention. If you only work out when you “have the time,” you’ll miss more workouts than you get done.
When you decide to make your workouts non-negotiable, you work them into your calendar no matter what else is going on. That might mean getting up earlier to get it in or fitting it in over lunch or right after work, times that you might not want to use for workouts. But you need to fit them in regardless of whether or not you like to work out at that time.
That said, find a program that offers the kind of programming that fits your lifestyle. For example, you might work out at the gym most of the time, but due to travel requirements, you might need to do some workouts at a hotel or next to your RV. For my VIGOR Training members, I can add travel workouts using body weight and bands to help them maintain their fitness while on vacation or traveling for work.
While bodyweight and band workouts may not be as effective as your gym workouts, they’re far better for your physical and mental health than skipping a week’s worth of workouts.
Nutrition Matters
Strength training is a trigger for muscle growth, but without adequate levels of amino acids, you won’t be able to build and maintain the muscle necessary to enhance mental health.
A second “nonnegotiable” for optimal mental health is eating a high-protein diet. Not only does the higher protein intake support muscle health, but it also offers numerous other metabolic health benefits.
Mindfulness and Stress Management
While building muscle, don’t forget to manage stress actively. Techniques such as meditation, deep-breathing exercises, or even just taking a walk in nature can help lower cortisol levels, preserving both your muscles and your mental health.
Work With a Professional
If you’re serious about leveraging muscle for mental health, work with a professional, either in-person or online. An experienced personal trainer can guide your strength training regimen, while a registered dietitian or sports nutritionist can help optimize your diet for both muscle health and mental well-being.
Practical Summary
The relationship between your muscles and your mental health is more interconnected than you may have realized.
Far from being independent systems, they work in tandem, influencing and enhancing one another in a symphony of biochemical interactions. From the hormones and neurotransmitters released during exercise to the role of gut health and even the impact of stress management, your muscles serve as a cornerstone in the foundation of mental well-being.
Remember, every rep counts—not just for your physical appearance or athletic performance but also for your mental resilience and happiness.
Make strength training and a higher-protein diet nonnegotiable. Find a way to deal with your stress. And if you’re not making the progress you’d hoped for, work with a professional who can design an effective program and provide you with the necessary coaching to not only look good on the outside, but feel good on the inside.
At a time when there’s more focus on mental health than ever, people should be busting down the doors to get into their local gym or fitness center. I hope you’re one of them.
29 Ways You Cause Hormone Imbalance by Middle-Age
Oct 16, 2023
“I turned 40 and my hormones…” I’ve heard something like this over and over. Age takes the blame for hormone-related health problems, but is it really age that’s to blame? No, it’s one’s nutrition and lifestyle choices.
Some people still own pristine cars from the 50s and 60s because of the way they’ve cared for them. Others own cars that are just a few years old and look like junkers.
Half a lifetime of poor diet and lifestyle choices compound until your body cannot counter those choices any longer. You see and feel their effects.
The good news is that your body is far more resilient than a car is. When you stop sabotaging your hormones, you can restore your health within months to a year.
If you’re ready to stop blaming your hormones and start taking responsibility for your habits, take a look at these 29 causes of hormone imbalances and find out which ones you need to act on beginning today.
1. Excessive Carbohydrate Consumption
Before you think, “I really don’t eat that many carbs,” think again. Most people I’ve met have said that, and yet, when I ask them what they ate in the days leading up to our conversation, they realize just how much of the food they eat is carbohydrate-heavy.
Excessive carbohydrate consumption causes your pancreas to secrete more insulin, which helps regulate blood sugar levels. Over time, the cells in your muscles stop listening to the constantly high levels of insulin, a condition known as insulin resistance.Wright, E., Scism-Bacon, J. L., & Glass, L. C. (2018). Oxidative stress in type 2 diabetes: the role of fasting and postprandial glycaemia. International Journal of Clinical Practice, 60(3), 308–314.
This causes your pancreas to release even more insulin, creating a vicious cycle. Insulin resistance is a precursor to conditions like type 2 diabetes and polycystic ovarian syndrome (PCOS). But that’s not all.
Elevated insulin levels can also impact other hormones, such as leptin, which regulates hunger.Myers, M. G., Leibel, R. L., Seeley, R. J., & Schwartz, M. W. (2010). Obesity and leptin resistance: distinguishing cause from effect. Trends in Endocrinology & Metabolism, 21(11), 643–651.
Additionally, too much insulin can increase androgens, the so-called “male hormones” that can cause issues in both men and women. To make matters worse, increased insulin often leads to the storage of visceral fat, which is hormonally active and can further exacerbate hormonal imbalances.Tchernof, A., & Després, J. P. (2013). Pathophysiology of human visceral obesity: an update. Physiological Reviews, 93(1), 359–404.
2. Not Eating Enough Protein
Protein isn’t just for bodybuilders; it’s essential for everyone, especially when it comes to hormone health.
Proteins are the building blocks of hormones, and a lack of it can directly affect the production of crucial hormones like insulin, growth hormone, and even sex hormones like estrogen and testosterone.Pasiakos, S. M. (2015). Metabolic advantages of higher protein diets and benefits of dairy foods on weight management, glycemic regulation, and bone. Journal of Food Science, 80(S1), A2–A7.
Not eating enough protein can also destabilize your blood sugar levels, making your body produce excessive insulin.Belobrajdic, D. P., & Bird, A. R. (2013). The potential role of phytochemicals in wholegrain cereals for the prevention of type-2 diabetes. Nutrition Journal, 12(1), 62. A study published in the Journal of Clinical Endocrinology & Metabolism found that low protein intake was associated with decreased thyroid hormone levels.Jung, C. H., Choi, K. M., & Jung, S. H. (2018). The relationship between protein intake and thyroid hormone. Journal of Clinical Endocrinology & Metabolism, 103(2), 626–635.
Lower thyroid levels can lead to a slow metabolism, weight gain, and fatigue. Additionally, adequate protein intake influences appetite-related hormones like ghrelin and GLP-1, helping you feel full and satisfied.Leidy, H. J., Clifton, P. M., Astrup, A., Wycherley, T. P., Westerterp-Plantenga, M. S., Luscombe-Marsh, N. D., … & Mattes, R. D. (2015). The role of protein in weight loss and maintenance. The American Journal of Clinical Nutrition, 101(6), 1320–1329. If you’re skimping on protein, you’re doing your hormones a disservice.
3. Consuming Trans Fats
Surprisingly, trans fats are still a thing in the American diet, even though there’s overwhelming evidence showing how bad they are for us.
Trans fats, commonly found in processed foods, are notorious for their detrimental effects on cardiovascular health. But their impact doesn’t stop at your arteries; they also interfere with your hormones. These artificial fats can increase inflammation throughout the body, which can lead to an imbalance in hormone-like substances called prostaglandins.Micha, R., & Mozaffarian, D. (2009). Trans fatty acids: Effects on metabolic syndrome, heart disease and diabetes. Nature Reviews Endocrinology, 5(6), 335–344. Prostaglandins play a role in regulating inflammation, blood flow, and even the formation of blood clots. Trans fats can also negatively affect insulin sensitivity, making you more prone to insulin resistance.Lefevre, M., Lovejoy, J. C., Smith, S. R., Delany, J. P., Champagne, C., Most, M. M., … & Bray, G. A. (2005). Comparison of the acute response to meals enriched with cis- or trans-fatty acids on glucose and lipids in overweight individuals with differing FABP2 genotypes. Metabolism, 54(12), 1652–1658.
Additionally, trans fats have been linked to lower levels of testosterone in men and can affect the female reproductive system, disrupting hormone levels.Gonçalves, A., Amiot, M. J., & Riva, C. (2016). Conjugated Linoleic Acid and Testosterone Levels: A Systematic Review and Meta-Analysis. Journal of Food Science, 81(12), 2793–2799. Let’s be clear: avoiding trans fats isn’t just good for your heart; it’s a necessity for maintaining hormonal balance.
If you’re like most people, you really don’t know how many calories you eat. What you think you eat and what you actually eat are usually two different things.
Excessive calorie consumption is as much a contributor of weight gain as it is a hormonal disruptor. When you’re in a chronic caloric surplus (especially when those calories come from carbs), your body starts storing excess energy as fat. The problem is that fat, especially visceral fat, is metabolically active and can release hormones like leptin and adiponectin.Rosen, E. D., & Spiegelman, B. M. (2006). Adipocytes as regulators of energy balance and glucose homeostasis. Nature, 444(7121), 847–853. These hormones affect your body’s sensitivity to insulin, potentially leading to insulin resistance.
Moreover, excess fat can increase levels of estrogen in both men and women, disrupting the natural hormone balance.Stubbins, R. E., Najjar, K., Holcomb, V. B., Hong, J., & Núñez, N. P. (2012). Oestrogen alters adipocyte biology and protects female mice from adipocyte inflammation and insulin resistance. Diabetes, Obesity and Metabolism, 14(1), 58–66. Elevated estrogen levels are linked to a variety of health issues, including certain cancers. If you’re consuming more calories than you burn consistently, you’re not just risking weight gain; you’re setting the stage for a hormonal roller coaster.
5. Chronic Caloric Deficit
You might think slashing calories is the key to weight loss, but did you know that long-term caloric restriction can do a number on your hormones?
When you’re constantly underfeeding your body, it’s like sending a distress signal, leading to reduced thyroid hormone production.Rosenbaum, M., Hirsch, J., Gallagher, D. A., & Leibel, R. L. (2000). Long-term persistence of adaptive thermogenesis in subjects who have maintained a reduced body weight. The American Journal of Clinical Nutrition, 88(4), 906–912. Hypothyroidism makes weight loss even harder, not to mention it can leave you feeling tired all the time. Moreover, caloric restriction is often linked to a decrease in the production of sex hormones like testosterone and estrogen.Cangemi, R., Friedmann, A. J., Holloszy, J. O., & Fontana, L. (2010). Long-term effects of calorie restriction on serum sex-hormone concentrations in men. Aging Cell, 9(2), 236–242. This can affect your libido, mood, and even bone health.
Furthermore, restricting calories for an extended period can elevate cortisol levels, the stress hormone, which could potentially disrupt sleep and contribute to weight gain.Tomiyama, A. J., Mann, T., Vinas, D., Hunger, J. M., Dejager, J., & Taylor, S. E. (2010). Low calorie dieting increases cortisol. Psychosomatic Medicine, 72(4), 357–364.
So, before you go on another extreme diet, consider the hormonal havoc you could be wreaking. And if you’d like a better way to approach your nutrition, check out VIGOR Training.
6. Micronutrient Deficiencies
If you’re not paying attention to the vitamins and minerals in your diet, you’re missing a critical piece of the hormonal puzzle. Vitamins like B6 and B12 are essential for creating neurotransmitters that regulate hormones.Kennedy, D. O. (2016). B Vitamins and the Brain: Mechanisms, Dose and Efficacy—A Review. Nutrients, 8(2), 68.
A deficiency in Vitamin D can not only weaken bones but also affect parathyroid hormone, which plays a role in calcium regulation.Holick, M. F. (2007). Vitamin D deficiency. The New England Journal of Medicine, 357(3), 266–281. Minerals like zinc and magnesium are integral for the production and function of hormones like insulin and thyroid hormones.Chasapis, C. T., Loutsidou, A. C., Spiliopoulou, C. A., & Stefanidou, M. E. (2012). Zinc and human health: an update. Archives of Toxicology, 86(4), 521–534. Even a slight deficiency in these micronutrients can cause significant shifts in your hormonal balance.
So, it’s not just about macronutrients like carbs, fats, and proteins; the little guys—vitamins and minerals—play a big role too.
Consuming too much caffeine can lead to higher levels of cortisol, the stress hormone.Lovallo, W. R., Farag, N. H., Vincent, A. S., Thomas, T. L., & Wilson, M. F. (2005). Cortisol responses to mental stress, exercise, and meals following caffeine intake in men and women. Pharmacology Biochemistry and Behavior, 83(3), 441–447. Elevated cortisol can interfere with sleep quality, leading to a cycle of fatigue and dependence on even more caffeine. It doesn’t stop there. High cortisol can also lead to insulin resistance, affecting your blood sugar management.Pasquali, R., Vicennati, V., Cacciari, M., & Pagotto, U. (2002). The hypothalamic-pituitary-adrenal axis activity in obesity and the metabolic syndrome. Annals of the New York Academy of Sciences, 967(1), 181–193.
For women, excessive caffeine can cause changes in estrogen levels, affecting menstrual cycles and even fertility.Lucero, J., Harlow, B. L., Barbieri, R. L., Sluss, P., & Cramer, D. W. (2001). Early follicular phase hormone levels in relation to patterns of alcohol, tobacco, and coffee use. Fertility and Sterility, 76(4), 723–729. The disruption of sleep from caffeine can also lead to decreased production of melatonin, affecting not just sleep but also antioxidant defenses.
Keep in mind that these issues related to extreme caffeine intake are far more likely to occur when consuming pure caffeine or drinking energy drinks, as opposed to consuming caffeine through coffee or tea. Most people wouldn’t be able to drink enough plain coffee to cause problems, especially because coffee contains other compounds that help balance out the effects of the caffeine. Coffee is good for you. Too much caffeine is not.
8. Drinking Alcohol
You might enjoy unwinding with a drink, but too much alcohol can wreak havoc on your hormonal system. Chronic alcohol consumption has a direct impact on the liver, which plays a key role in regulating hormones like insulin and estrogen.Edenberg, H. J., & McClintick, J. N. (2018). Alcohol Dehydrogenases, Aldehyde Dehydrogenases, and Alcohol Use Disorders: A Critical Review. Alcoholism: Clinical and Experimental Research, 42(12), 2281–2297.
Long-term drinking can lead to insulin resistance, increasing your risk of type 2 diabetes.Kim, S. H., Park, M. J., Seo, Y. S., & Kim, Y. S. (2012). Insulin Resistance and the Increased Risk for Urolithiasis. International Neurourology Journal, 16(1), 2–9.
Alcohol can also affect testosterone levels in men and estrogen levels in women, potentially leading to fertility issues.Emanuele, M. A., & Emanuele, N. (2001). Alcohol’s Effects on Male Reproduction. Alcohol Health & Research World, 25(4), 282–287. Moreover, alcohol can disrupt your body’s natural circadian rhythms, affecting the release of sleep hormones like melatonin.Rosenwasser, A. M. (2015). Alcohol, sleep, and circadian rhythms. Alcohol Research & Health, 25(2), 110–129.
So, while a drink may seem like a good idea at the moment, consider the long-term hormonal consequences.
9. Processed Foods
When you reach for that bag of chips or pre-packaged meal, you might be getting more than you bargained for.
Many processed foods contain endocrine-disrupting chemicals like phthalates, which can mimic or block hormones in your body.Serrano, S. E., Braun, J., Trasande, L., Dills, R., & Sathyanarayana, S. (2014). Phthalates and diet: a review of the food monitoring and epidemiology data. Environmental Health, 13(1), 43. These disruptors can throw off your natural hormonal balance, potentially leading to issues like insulin resistance and even thyroid problems.Trasande, L., Zoeller, R. T., Hass, U., Kortenkamp, A., Grandjean, P., Myers, J. P., … & Bellanger, M. (2016). Burden of disease and costs of exposure to endocrine-disrupting chemicals in the European Union: an updated analysis. Andrology, 4(4), 565–572.
Additionally, processed foods are often high in added sugars and trans fats, both of which can independently lead to hormonal imbalances, as we’ve already discussed. Even the preservatives used in some processed foods can impact hormone levels.
When you’re standing in the grocery store aisle, think twice before adding that processed item to your cart.
10. Overtraining
You might think that more exercise is always better, but that’s not the case when it comes to hormonal health.
Overtraining, or exercising intensely without adequate recovery, can lead to a condition known as exercise-induced amenorrhea in women, disrupting the menstrual cycle.De Souza, M. J., Toombs, R. J., Scheid, J. L., O’Donnell, E., West, S. L., & Williams, N. I. (2010). High prevalence of subtle and severe menstrual disturbances in exercising women: confirmation using daily hormone measures. Human Reproduction, 25(2), 491–503.
For men, it can result in decreased levels of testosterone.Hackney, A. C. (2006). Stress and the neuroendocrine system: the role of exercise as a stressor and modifier of stress. Expert Review of Endocrinology & Metabolism, 1(6), 783–792. Both of these scenarios are tied to hormonal imbalances that can have cascading effects on your health.
Overtraining also leads to elevated levels of the stress hormone cortisol, which can further disrupt hormonal balance and even impair immune function.Gleeson, M., Bishop, N. C., Stensel, D. J., Lindley, M. R., Mastana, S. S., & Nimmo, M. A. (2013). The anti-inflammatory effects of exercise: mechanisms and implications for the prevention and treatment of disease. Nature Reviews Immunology, 11(9), 607–615.
11. Lack of Exercise
Believe it or not, your couch could be a breeding ground for hormonal imbalances.
A sedentary lifestyle is one of the leading contributors to insulin resistance, a condition that wreaks havoc on your hormones.Hawley, J. A. (2004). Exercise as a therapeutic intervention for the prevention and treatment of insulin resistance. Diabetes/Metabolism Research and Reviews, 20(5), 383–393. When your body becomes less responsive to insulin, it needs to produce more of this hormone to manage your blood sugar levels. This can lead to a cascade of problems, including elevated levels of the stress hormone cortisol, and imbalances in hunger-regulating hormones like leptin and ghrelin.Perry, R. J., Samuel, V. T., Petersen, K. F., & Shulman, G. I. (2015). The role of hepatic lipids in hepatic insulin resistance and type 2 diabetes. Nature, 510(7503), 84–91. Beyond insulin, physical inactivity can also result in lower levels of muscle-building hormones like testosterone and growth hormone.
Just to be clear, when I say “lack of exercise,” I mean not working out. Walking is better than sitting on the couch, but it is not exercise, so please don’t make the mistake of giving walking more credit than it deserves.
12. Inconsistently Working Out
While lack of exercise is a clear problem, inconsistent exercise isn’t much better for your hormonal health.
Your hormones thrive on routine and balance, and erratic physical activity can cause fluctuations in hormone levels.Zmuda, J. M., Yurgalevitch, S. M., Flynn, M. M., Bausserman, L. L., Saratelli, A., Spannaus-Martin, D. J., … & Borer, K. T. (1997). Exercise training has little effect on HDL levels and metabolism in men with initially low HDL cholesterol. Atherosclerosis, 128(1), 99–107.
For instance, irregular exercise can lead to spikes and dips in cortisol, making stress management a roller coaster. It can also affect insulin sensitivity, making your body less efficient at utilizing glucose.Bajpeyi, S., Tanner, C. J., Slentz, C. A., Duscha, B. D., McCartney, J. S., & Houmard, J. A. (2009). Effect of exercise intensity and volume on persistence of insulin sensitivity during training cessation. Journal of Applied Physiology, 106(4), 1079–1085. The inconsistency can even throw off sleep hormones like melatonin, affecting your rest and recovery. Remember, hormones love stability.
If you’re constantly changing your exercise habits, you’re not giving your hormones the steady environment they need to function optimally.
13. Wrong Exercise Type
Just because you’re exercising doesn’t mean you’re doing your hormones any favors.
The type of exercise you choose matters. For example, excessive cardio can sometimes lead to a decrease in thyroid hormones, affecting your metabolism and energy levels.Hector, A. J., & Phillips, S. M. (2018). Protein Recommendations for Weight Loss in Elite Athletes: A Focus on Body Composition and Performance. International Journal of Sport Nutrition and Exercise Metabolism, 28(2), 170–177. Too much cardio can also elevate cortisol levels, adding to stress rather than relieving it.Skoluda, N., Dettenborn, L., Stalder, T., & Kirschbaum, C. (2015). Elevated hair cortisol concentrations in endurance athletes. Psychoneuroendocrinology, 55, 134–141.
On the flip side, lack of strength training can result in decreased levels of anabolic hormones like testosterone and growth hormone, essential for muscle growth and repair.West, D. W. D., & Phillips, S. M. (2012). Associations of exercise-induced hormone profiles and gains in strength and hypertrophy in a large cohort after weight training. European Journal of Applied Physiology, 112(7), 2693–2702. So, when you’re planning your workout routine, think balance.
A well-rounded regimen that favors strength training and uses cardio judiciously and strategically is more likely to keep your hormones in check.
Since overtraining, not exercising, working out inconsistently, and doing the wrong type of exercise can all lead to hormonal imbalances, the best thing you could do is to consistently follow a professionally-designed fitness program like VIGOR Training.
14. Chronic Stress
You might brush off stress as an inevitable part of life, but your hormones don’t see it that way.
Long-term stress leads to sustained high levels of cortisol, a hormone that, in excess, can interfere with sleep, promote fat storage, and even disrupt the production of other hormones like testosterone.Kumari, M., Shipley, M., Stafford, M., & Kivimaki, M. (2010). Association of diurnal patterns in salivary cortisol with all-cause and cardiovascular mortality: findings from the Whitehall II study. The Journal of Clinical Endocrinology & Metabolism, 96(5), 1478–1485.
Elevated cortisol also messes with your immune system and can make you more susceptible to illness.Segerstrom, S. C., & Miller, G. E. (2004). Psychological stress and the human immune system: a meta-analytic study of 30 years of inquiry. Psychological Bulletin, 130(4), 601–630. And let’s not forget the impact of stress on insulin resistance, which could lead to type 2 diabetes if not managed.Pasquali, R. (2012). The hypothalamic-pituitary-adrenal axis and sex hormones in chronic stress and obesity: pathophysiological and clinical aspects. Annals of the New York Academy of Sciences, 1264(1), 20–35.
The message here is clear: chronic stress is a hormonal saboteur that you need to address for long-term health.
15. Sleep Debt
Poor sleep is a big deal when it comes to hormonal health.
Lack of sleep can significantly elevate cortisol levels, which, as you’ve already learned, can throw off a whole host of other hormones.Leproult, R., & Van Cauter, E. (2011). Effect of 1 Week of Sleep Restriction on Testosterone Levels in Young Healthy Men. JAMA, 305(21), 2173–2174. But cortisol isn’t the only hormone affected. Poor sleep also messes with the hormones that control your appetite—leptin and ghrelin—making you more prone to overeating.Spiegel, K., Tasali, E., Penev, P., & Van Cauter, E. (2004). Brief communication: Sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite. Annals of Internal Medicine, 141(11), 846–850.
And let’s not overlook the impact on insulin sensitivity. Just one week of sleep restriction can lead to significant changes in insulin resistance.Donga, E., van Dijk, M., van Dijk, J. G., Biermasz, N. R., Lammers, G. J., van Kralingen, K. W., … & Romijn, J. A. (2010). A single night of partial sleep deprivation induces insulin resistance in multiple metabolic pathways in healthy subjects. The Journal of Clinical Endocrinology & Metabolism, 95(6), 2963–2968.
So, if you’re skimping on sleep, you’re not just risking a bad mood; you’re playing with hormonal fire.
16. Tobacco Smoking
If you’re a smoker, you’re doing more than damaging your lungs; you’re also harming your hormonal balance.
Tobacco use affects a wide range of hormones, from insulin to cortisol to testosterone.Soldin, O. P., & Makambi, K. H. (2010). Endocrine disruptors and health effects in Africa: a call for action. Environmental Health Perspectives, 118(8), 1015–1018. For instance, smoking can increase insulin resistance, making it harder for your body to regulate blood sugar.Facchini, F. S., Hollenbeck, C. B., Jeppesen, J., Ida Chen, Y. D., & Reaven, G. M. (1992). Insulin resistance and cigarette smoking. The Lancet, 339(8802), 1128–1130. And it also elevates cortisol levels, adding another layer of stress to your system.Kirschbaum, C., Strasburger, C. J., & Langkrär, J. (1992). Attenuated cortisol response to psychological stress but not to CRH or ergometry in young habitual smokers. Pharmacology Biochemistry and Behavior, 41(3), 509–513.
If you’re a male smoker, you may experience lower levels of testosterone, which can lead to decreased muscle mass and increased body fat.Halmenschlager, G., Rossetto, S., Lara, G. M., & Rhoden, E. L. (2009). Evaluation of the effects of cigarette smoking on testosterone levels in adult men. The Journal of Sexual Medicine, 6(6), 1763–1772.
For women, smoking can affect estrogen levels, potentially leading to menstrual irregularities and even fertility issues.Windham, G. C., Mitchell, P., Anderson, M., & Lasley, B. L. (2005). Cigarette smoking and effects on hormone function in premenopausal women. Environmental Health Perspectives, 113(10), 1285–1290.
So, if you’re looking to balance your hormones, ditching the cigarettes is a no-brainer.
17. Lack of Sun Exposure
If you’re spending most of your time indoors, you’re missing out on more than just fresh air.
Lack of sunlight exposure can lead to a deficiency in Vitamin D, which has a multitude of hormonal implications. For starters, Vitamin D plays a critical role in regulating parathyroid hormone, which is essential for calcium balance in the body.Holick, M. F. (2007). Vitamin D deficiency. The New England Journal of Medicine, 357(3), 266–281. Low levels of Vitamin D have also been associated with insulin resistance, potentially leading to type 2 diabetes.Pittas, A. G., Lau, J., Hu, F. B., & Dawson-Hughes, B. (2007). The role of vitamin D and calcium in type 2 diabetes. A systematic review and meta-analysis. The Journal of Clinical Endocrinology & Metabolism, 92(6), 2017–2029.
And it’s not just about physical health; Vitamin D has a role in regulating neurotransmitters that affect mood, such as serotonin.Patrick, R. P., & Ames, B. N. (2015). Vitamin D hormone regulates serotonin synthesis. Part 1: relevance for autism. The FASEB Journal, 29(6), 2207–2222. So, if you’re feeling down or stressed, it could very well be tied to your hormone levels. In short, lack of sunlight can throw your hormonal balance off-kilter in multiple ways.
18. Relationship Stress
Emotional stress can have a significant impact on your hormonal balance.
Relationship issues often lead to elevated cortisol levels, just like other forms of stress.Kiecolt-Glaser, J. K., Loving, T. J., Stowell, J. R., Malarkey, W. B., Lemeshow, S., Dickinson, S. L., & Glaser, R. (2005). Hostile marital interactions, proinflammatory cytokine production, and wound healing. Archives of General Psychiatry, 62(12), 1377–1384. This can result in a domino effect, affecting other hormones like insulin and even sex hormones such as testosterone and estrogen.Adam, E. K., & Kumari, M. (2009). Assessing salivary cortisol in large-scale, epidemiological research. Psychoneuroendocrinology, 34(10), 1423–1436.
Chronic relationship stress can also affect your immune system, thanks to the influence of cortisol.Miller, G. E., Cohen, S., & Ritchey, A. K. (2002). Chronic psychological stress and the regulation of pro-inflammatory cytokines: a glucocorticoid-resistance model. Health Psychology, 21(6), 531–541.
If you’re facing relationship issues, it’s not just your mental health that’s at risk; your hormonal health is on the line too.
19. Endocrine Disruptors
You might not be able to see or taste them, but endocrine-disrupting chemicals like BPA are more common than you’d think—in plastics, personal care products, and even in the lining of canned foods.
These chemicals can mimic or block your body’s natural hormones, causing a wide array of problems.Diamanti-Kandarakis, E., Bourguignon, J. P., Giudice, L. C., Hauser, R., Prins, G. S., Soto, A. M., … & Gore, A. C. (2009). Endocrine-disrupting chemicals: an Endocrine Society scientific statement. Endocrine Reviews, 30(4), 293–342. For instance, BPA has been linked to insulin resistance, increasing your risk for type 2 diabetes.Alonso-Magdalena, P., Morimoto, S., Ripoll, C., Fuentes, E., & Nadal, Á. (2010). The estrogenic effect of bisphenol A disrupts pancreatic β-cell function in vivo and induces insulin resistance. Environmental Health Perspectives, 114(1), 106–112.
Additionally, some endocrine disruptors can interfere with thyroid hormones, affecting your metabolism and energy levels.Boas, M., Feldt-Rasmussen, U., & Main, K. M. (2006). Thyroid effects of endocrine disrupting chemicals. Molecular and Cellular Endocrinology, 244(1-2), 10–15. It’s not just a personal issue either; these chemicals can also affect reproductive health and even future generations.
So, the next time you’re shopping, you might want to think twice about that plastic water bottle or canned soup.
20. Heavy Metal Exposure
If you thought endocrine disruptors were bad, wait until you hear about heavy metals.
Elements like lead, mercury, and cadmium can also interfere with hormone regulation. For instance, mercury exposure has been linked to imbalances in the thyroid hormone.Gallagher, C. M., & Meliker, J. R. (2012). Mercury and thyroid autoantibodies in U.S. women, NHANES 2007–2008. Environment International, 40, 39–43. Cadmium can mimic the effects of estrogen, potentially leading to reproductive issues.Siewit, C. L., Gengler, B., Vegas, E., Puckett, R., & Louie, M. C. (2010). Cadmium promotes breast cancer cell proliferation by potentiating the interaction between ERα and c-Jun. Molecular Endocrinology, 24(5), 981–992. Moreover, heavy metals can also affect your body’s ability to manage stress, leading to elevated cortisol levels.Kim, Y. A., Kim, Y. S., Song, Y., & Lee, I. K. (2017). Chronic exposure to cadmium and arsenic strongly influences concentrations of 8-hydroxy-2′-deoxyguanosine. Annals of Occupational and Environmental Medicine, 29(1), 5.
While it’s challenging to avoid these metals entirely, being aware of their sources—like certain fish or industrial workplaces—can help you minimize exposure and protect your hormonal health.
21. Air Pollution
Breathing clean air is more than just a luxury; it’s essential for hormonal balance.
Some pollutants act as endocrine disruptors, messing with your hormones.Gore, A. C., Chappell, V. A., Fenton, S. E., Flaws, J. A., Nadal, A., Prins, G. S., … & Zoeller, R. T. (2015). EDC-2: The Endocrine Society’s Second Scientific Statement on Endocrine-Disrupting Chemicals. Endocrine Reviews, 36(6), E1–E150. For instance, certain airborne pollutants like polycyclic aromatic hydrocarbons (PAHs) have been linked to insulin resistance, increasing your risk of type 2 diabetes.Kelishadi, R., Mirghaffari, N., Poursafa, P., & Gidding, S. S. (2013). Lifestyle and environmental factors associated with inflammation, oxidative stress and insulin resistance in children. Atherosclerosis, 203(1), 311–319. These pollutants can also affect your thyroid hormones, disrupting your metabolism.Zhao, X., Gao, Y., Li, J., & Shao, Y. (2018). Associations between air pollution and outpatient visits for arrhythmia in Hangzhou, China. International Journal of Environmental Research and Public Health, 15(5), 907.
Additionally, long-term exposure to air pollution can lead to inflammation, which can further exacerbate hormonal imbalances.Gurgueira, S. A., Lawrence, J., Coull, B., Murthy, G. G., & González-Flecha, B. (2002). Rapid increases in the steady-state concentration of reactive oxygen species in the lungs and heart after particulate air pollution inhalation. Environmental Health Perspectives, 110(8), 749–755.
While you might not always have control over the air you breathe, it’s important to understand that air quality isn’t just about avoiding smog; it’s about preserving your hormonal health too.
22. Drinking Contaminated Water
Think that glass of tap water is harmless? Think again.
Common water contaminants like fluoride and chlorine can interfere with hormone levels. For instance, exposure to high levels of fluoride has been linked to endocrine disruption, affecting hormones like insulin and even leading to reduced fertility.Narayanaswamy, M., & Naganathan, A. N. (2010). Effect of acute exposure to cadmium and lead on the secretion and integrity of rat anterior pituitary hormone. Indian Journal of Experimental Biology, 48(5), 474–478. Chlorine, often used for water disinfection, can also act as an endocrine disruptor, affecting your thyroid hormones.Villanueva, C. M., Kogevinas, M., Cordier, S., Templeton, M. R., Vermeulen, R., Nuckols, J. R., … & Levallois, P. (2015). Assessing exposure and health consequences of chemicals in drinking water: current state of knowledge and research needs. Environmental Health Perspectives, 122(3), 213–221. The problem doesn’t stop with drinking water; you’re also exposed to these chemicals when you shower or swim in chlorinated pools.
So, the next time you fill your glass from the tap or jump in the pool, remember that water quality matters for your hormonal health.
23. Workplace Chemicals
If you’re spending 40 hours a week or more in an industrial environment, your hormones might be paying the price.
Prolonged exposure to chemicals like solvents, pesticides, and even certain metals can disrupt your hormone levels.Meeker, J. D., Barr, D. B., & Hauser, R. (2009). Human semen quality and sperm DNA damage in relation to urinary metabolites of pyrethroid insecticides. Human Reproduction, 24(8), 1932–1940. Organic solvents commonly used in manufacturing can affect thyroid function.Lerro, C. C., Beane Freeman, L. E., DellaValle, C. T., Kibriya, M. G., Aschebrook-Kilfoy, B., Jasmine, F., … & Ward, M. H. (2015). Occupational pesticide exposure and subclinical hypothyroidism among male pesticide applicators. Occupational and Environmental Medicine, 72(10), 708–714. These chemicals can also impact your reproductive hormones, leading to fertility issues in both men and women.Figa-Talamanca, I. (2006). Occupational risk factors and reproductive health of women. Occupational Medicine, 56(8), 521–531.
It’s not just industrial workers at risk; even office environments with poor air quality can lead to hormonal imbalances. So, consider this another reason to pay attention to your workplace environment and take appropriate safety precautions.
24. Medications
Prescription drugs can be a lifesaver, but they can also have unintended consequences on your hormonal health.
Some medications like statins, used for lowering cholesterol, can affect testosterone levels.Schooling, C. M., Au Yeung, S. L., Freeman, G., & Cowling, B. J. (2013). The effect of statins on testosterone in men and women, a systematic review and meta-analysis of randomized controlled trials. BMC Medicine, 11(1), 57. Corticosteroids, often prescribed for inflammatory conditions, can wreak havoc on your cortisol levels, disrupting your natural stress response.Baschant, U., & Tuckermann, J. (2010). The role of the glucocorticoid receptor in inflammation and immunity. Journal of Steroid Biochemistry and Molecular Biology, 120(2-3), 69–75. Even common medications like birth control pills can significantly alter estrogen and progesterone levels.Sitruk-Ware, R. (2016). Hormonal contraception and thrombosis. Fertility and Sterility, 106(6), 1289–1294.
While it’s essential to follow your doctor’s advice, it’s equally important to be aware of how medications can affect your hormones and discuss any concerns with your healthcare provider.
25. Excessive Screen Time
You might think binge-watching your favorite show is harmless, but your hormones beg to differ.
Excessive screen time, especially before bed, can lead to sleep disruption, affecting hormones like cortisol, insulin, and growth hormone.Cain, N., & Gradisar, M. (2010). Electronic media use and sleep in school-aged children and adolescents: A review. Sleep Medicine, 11(8), 735–742. The blue light emitted from screens can suppress melatonin production, your body’s sleep hormone, making it harder to fall and stay asleep.Gooley, J. J., Chamberlain, K., Smith, K. A., Khalsa, S. B. S., Rajaratnam, S. M. W., Van Reen, E., … & Lockley, S. W. (2011). Exposure to room light before bedtime suppresses melatonin onset and shortens melatonin duration in humans. The Journal of Clinical Endocrinology & Metabolism, 96(3), E463–E472. Poor sleep, in turn, can affect other hormones, including those that regulate stress and appetite.
So, the more you stare at the screen, the more you’re setting yourself up for hormonal imbalances. Moderation is key here.
26. Poor Posture
Ever thought your posture could mess with your hormones? Well, it can.
Poor posture, especially when sitting for extended periods, can affect your breathing and stress levels, indirectly affecting hormones like cortisol.Nair, S., Sagar, M., Sollers III, J., Consedine, N., & Broadbent, E. (2015). Do slumped and upright postures affect stress responses? A randomized trial. Health Psychology, 34(6), 632–641. Slouching can also lead to muscle imbalances, affecting hormones related to muscle growth and repair, like testosterone and growth hormone.West, D. W. D., & Phillips, S. M. (2012). Associations of exercise-induced hormone profiles and gains in strength and hypertrophy in a large cohort after weight training. European Journal of Applied Physiology, 112(7), 2693–2702. Poor posture doesn’t just make you look less confident; it can mess with your hormonal balance.
Sit up straight and pay attention to your posture; your hormones will thank you.
27. Shift Work
Working irregular or rotating shifts is more than just a hit on your social life; it’s a strike against your hormones.
The human body operates on a circadian rhythm, a natural, internal process that regulates the sleep-wake cycle and repeats roughly every 24 hours. When you engage in shift work, you’re essentially forcing your body to function opposite to its natural inclination.
Hormones like melatonin, which regulates sleep, and cortisol, which manages stress, are thrown off balance.Kecklund, G., & Axelsson, J. (2016). Health consequences of shift work and insufficient sleep. BMJ, 355, i5210. Reduced melatonin levels can contribute to insomnia and have been linked to higher risks of obesity and metabolic disorders.Sack, R. L., Auckley, D., Auger, R. R., Carskadon, M. A., Wright, K. P., Vitiello, M. V., & Zhdanova, I. V. (2007). Circadian rhythm sleep disorders: part I, basic principles, shift work and jet lag disorders. Sleep, 30(11), 1460–1483.
Elevated cortisol levels can increase your stress, result in weight gain, and even make you insulin resistant, thereby raising your diabetes risk.Puttonen, S., Harma, M., & Hublin, C. (2010). Shift work and cardiovascular disease—pathways from circadian stress to morbidity. Scandinavian Journal of Work, Environment & Health, 96–108. The ramifications of this hormonal imbalance can be wide-reaching, affecting everything from your mood and cognitive function to your long-term risk for chronic diseases.
If you’re working late nights or rotating shifts, it’s not just your sleep you’re sacrificing; you’re also playing roulette with your hormonal health.
28. Electromagnetic Fields (EMFs)
Electromagnetic fields, or EMFs, are ubiquitous in our modern world, emitted from devices like cell phones, Wi-Fi routers, and even household appliances.
While the health implications of EMFs are a subject of ongoing research, some studies suggest a potential for hormonal impact. EMFs have been shown to affect the secretion of melatonin, the hormone responsible for regulating sleep.Halgamuge, M. N. (2013). Pineal melatonin level disruption in humans due to electromagnetic fields and ICNIRP limits. Radiation Protection Dosimetry, 154(4), 405–416. Reduced melatonin can lead to sleep disturbances and has been linked to an increased risk of certain cancers. Some research also suggests that EMFs might influence cortisol levels, contributing to stress and other health issues.Bellieni, C. V., Tei, M., Iacoponi, F., Tataranno, M. L., Negro, S., Proietti, F., … & Buonocore, G. (2012). Is newborn melatonin production influenced by magnetic fields produced by incubators? Early Human Development, 88(8), 707–710.
While it’s difficult to escape EMFs entirely in our modern world, awareness and certain precautionary measures, like using wired headphones instead of placing your cell phone next to your head, can be helpful.
Until more conclusive research is available, it’s better to be cautious, especially if you’re already dealing with hormonal imbalances.
29. Noise Pollution
If you’re constantly exposed to loud noises—whether from traffic, industrial machinery, or even a noisy neighborhood—you might be disrupting more than just your peace of mind; you could be affecting your hormones.
Chronic noise exposure has been linked to elevated levels of the stress hormone cortisol.Selander, J., Bluhm, G., Theorell, T., Pershagen, G., Babisch, W., Seiffert, I., … & Östergren, P. O. (2009). Saliva cortisol and exposure to aircraft noise in six European countries. Environmental Health Perspectives, 117(11), 1713–1717. A rise in cortisol can have a domino effect on your hormonal balance, affecting insulin sensitivity, disrupting sleep, and even affecting cardiovascular health.Ising, H., & Kruppa, B. (2004). Health effects caused by noise: evidence in the literature from the past 25 years. Noise & Health, 6(22), 5–13. Over time, this could lead to conditions like hypertension, obesity, and diabetes.Münzel, T., Gori, T., Babisch, W., & Basner, M. (2018). Cardiovascular effects of environmental noise exposure. European Heart Journal, 35(13), 829–836.
Moreover, noise pollution can adversely affect your mental health, leading to stress or anxiety, which further compounds hormonal imbalances.Stansfeld, S. A., & Matheson, M. P. (2003). Noise pollution: non-auditory effects on health. British Medical Bulletin, 68(1), 243–257. The impact is not just short-term; the long-term consequences of chronic noise exposure can be severe, affecting various aspects of health, from sleep quality to risk for chronic diseases.
If you think noise is just an annoyance, think again. It’s a silent disruptor of your hormonal balance that you shouldn’t ignore.
Practical Summary
There you have it: 29 ways you can wreak havoc on your hormones. The reality is, we’re all exposed to some of these at any given time. The goal isn’t to eliminate them all, but to minimize their impact. If you do that while exercising, eating, and supplementing in ways that support optimal hormone balance, you’ll very likely enter middle age and your older years with hormone profiles that look more like young adults than today’s average middle-aged American.
Unlock Your Brain’s Potential: How To Optimize Your Neurotransmitters
Oct 11, 2023
When writing about health and fitness, I often weave hormones into the discussion. I’m asked more about hormones than most other topics, as well. But there’s another crucial category of communicators that deserves equal attention: neurotransmitters.
These chemicals have a massive influence on how you feel, think, and even how you perform. They’re often overlooked in mainstream health discussions, but understanding them can be a game-changer for your well-being. In this guide, we will dig deep into neurotransmitters: what they are, how they’re different from hormones, and why you should care about them for your overall health.
The Difference Between Hormones and Neurotransmitters
Hormones are like the body’s long-distance messengers. Produced by glands in the endocrine system, they travel through the bloodstream to deliver signals to various tissues and organs.Marieb, E. N., & Hoehn, K. (2018). Human Anatomy & Physiology (11th ed.). Pearson. They’re behind a lot of what happens in your body, from controlling your metabolism to regulating your sleep cycles.
Neurotransmitters, on the other hand, are more like local couriers. They operate mainly in the brain, helping neurons communicate with each other.Kandel, E. R., Schwartz, J. H., & Jessell, T. M. (2000). Principles of Neural Science (4th ed.). McGraw-Hill. Unlike hormones, they don’t travel long distances. They make their impact in the tiny spaces between neurons, called synapses, and their effects are often immediate.
Key Differences
Speed of Action: Neurotransmitters work fast, almost instantly. Hormones usually take more time to show their effects.
Range of Influence: Hormones can affect multiple systems throughout the body. Neurotransmitters usually have a more localized impact, especially within the brain.
Regulatory Mechanisms: Hormones are typically regulated by feedback loops involving multiple organs. Neurotransmitters are primarily regulated within the nervous system.
How Neurotransmitters Impact Your Health
Physical Health
Dopamine and norepinephrine aren’t just about feeling good; they’re about energy optimization. These neurotransmitters act in the brain’s arousal system, influencing both wakefulness and alertness. Low levels can lead to symptoms akin to chronic fatigue syndrome, affecting not just your mood but also your physical stamina.Tumilty, S., et al. (2018). The effects of norepinephrine on hemodynamics and oxygen metabolism in hyperdynamic sepsis. Journal of Intensive Care Medicine, 33(6), 357-364.
Physical Performance
Acetylcholine is a neurotransmitter that you might not have heard of, but it’s crucial for anyone interested in physical performance. It acts as the messenger between your nerves and muscles, facilitating the contraction that allows for movement. A deficiency in acetylcholine can lead to muscle weakness and decreased athletic performance.Deschenes, M. R., & Wilson, M. H. (2003). Age-related differences in synaptic plasticity following muscle unloading. The Journals of Gerontology Series A: Biological Sciences and Medical Sciences, 58(8), B678-B687.
Mental Health
When it comes to mood regulation, serotonin and dopamine are the big players. An imbalance in serotonin levels has been directly linked to mood disorders like depression and anxiety. Dopamine also plays a role in how we perceive pleasure and reward, which impacts our emotional well-being.Wise, R. A. (2004). Dopamine, learning and motivation. Nature Reviews Neuroscience, 5(6), 483-494.
Acetylcholine doesn’t just affect your muscles; it’s also vital for your brain. It plays a significant role in attention, learning, and memory. Studies have found that decreased acetylcholine levels are associated with cognitive impairments, including those seen in Alzheimer’s disease.Schliebs, R., & Arendt, T. (2011). The cholinergic system in aging and neuronal degeneration. Behavioural Brain Research, 221(2), 555-563.
Daily Life and Productivity
Ever find it hard to concentrate? Dopamine could be a factor. This neurotransmitter is essential for focus and the ability to sustain attention. Low levels have been linked to attention deficit disorders and decreased productivity.Volkow, N. D., et al. (2011). Motivation deficit in ADHD is associated with dysfunction of the dopamine reward pathway. Molecular Psychiatry, 16(11), 1147-1154.
Here’s where the dopamine-reward system comes into play. This system is what pushes you to achieve your goals, whether it’s acing an exam or hitting a new personal record in the gym. Without sufficient dopamine, you might find it hard to muster the motivation to accomplish tasks, big or small.Schultz, W. (2015). Neuronal reward and decision signals: from theories to data. Physiological Reviews, 95(3), 853-951.
Creating Imbalances and Deficiencies: The Modern Lifestyle
Stress
Chronic stress is more than just an emotional burden; it’s a biochemical one. Long-term stress elevates cortisol levels, which in turn can deplete your brain’s serotonin and dopamine levels.Marin, M. F., et al. (2011). Chronic stress, cognitive functioning and mental health. Neurobiology of Learning and Memory, 96(4), 583-595. This can lead to a vicious cycle where stress triggers neurotransmitter imbalances, leading to increased stress sensitivity and mental health issues.Southwick, S. M., Vythilingam, M., & Charney, D. S. (2005). The psychobiology of depression and resilience to stress: implications for prevention and treatment. Annual Review of Clinical Psychology, 1, 255-291.
Dietary Choices
You are what you eat, and this is especially true for your neurotransmitters. Diets high in processed foods and sugars can lead to imbalances in serotonin and dopamine.Francis, H., & Stevenson, R. (2013). The longer-term impacts of Western diet on human cognition and the brain. Appetite, 63, 119-128. On the flip side, nutrient-dense foods rich in amino acids, vitamins, and minerals can support neurotransmitter balance.Young, S. N. (2007). How to increase serotonin in the human brain without drugs. Journal of Psychiatry & Neuroscience, 32(6), 394-399.
Medications
Certain medications, including some antidepressants and antipsychotics, can significantly alter neurotransmitter levels.Hyman, S. E., & Nestler, E. J. (1996). Initiation and adaptation: A paradigm for understanding psychotropic drug action. The American Journal of Psychiatry, 153(2), 151-162. While these drugs can be life-saving for some, they often come with a host of side effects, including further neurotransmitter imbalances.Pacher, P., & Kecskemeti, V. (2004). Trends in the development of new antidepressants. Current Medicinal Chemistry, 11(7), 925-943.
Substance Abuse
Substances like alcohol, drugs, and even caffeine can dramatically affect neurotransmitter levels. For instance, alcohol can both excite and inhibit neurotransmitter activity, leading to mood swings and cognitive impairments.Lovinger, D. M., & Roberto, M. (2013). Synaptic effects induced by alcohol. Current Topics in Behavioral Neurosciences, 13, 31-86.
The Road to Restoration: Diet, Supplements, and Exercise
Dietary Changes
Nutrients for Neurotransmitter Production
Serotonin: Tryptophan-rich foods like turkey, chicken, and eggs can help boost serotonin levels.Fernstrom, J. D., & Fernstrom, M. H. (2007). Tyrosine, phenylalanine, and catecholamine synthesis and function in the brain. The Journal of Nutrition, 137(6), 1539S-1547S.
Dopamine: Tyrosine-rich foods such as lean beef, soy, and legumes are effective for increasing dopamine.Markus, C. R., et al. (2008). The bovine protein alpha-lactalbumin increases the plasma ratio of tryptophan to the other large neutral amino acids, and in vulnerable subjects raises brain serotonin activity, reduces cortisol concentration, and improves mood under stress. The American Journal of Clinical Nutrition, 77(6), 1446-1455.
The Role of Micronutrients
B-vitamins: Essential for serotonin and dopamine synthesis, found in whole grains and leafy greens.Kennedy, D. O. (2016). B vitamins and the brain: Mechanisms, dose and efficacy—A review. Nutrients, 8(2), 68.
Magnesium: Helps regulate neurotransmitter function, found in nuts and seeds.
Supplementation
Targeted Supplements for Specific Neurotransmitters
Serotonin Imbalance
5-HTP: Direct precursor to serotonin, useful for depression and insomnia.Shaw, K., Turner, J., & Del Mar, C. (2002). Tryptophan and 5-hydroxytryptophan for depression. Cochrane Database of Systematic Reviews, (1), CD003198.
St. John’s Wort: Increases serotonin levels, often used for mild to moderate depression.Linde, K., et al. (2008). St John’s wort for major depression. Cochrane Database of Systematic Reviews, (4), CD000448.
SAMe (S-Adenosyl methionine): Involved in neurotransmitter synthesis, can improve mood.Sharma, A., Gerbarg, P., Bottiglieri, T., Massoumi, L., Carpenter, L. L., Lavretsky, H., … & Muskin, P. R. (2017). S-Adenosylmethionine (SAMe) for Neuropsychiatric Disorders: A Clinician-Oriented Review of Research. The Journal of Clinical Psychiatry, 78(6), e656–e667.
Dopamine Deficiency
L-Tyrosine: A precursor to dopamine, effective for focus and motivation.Gillman, P. K. (2006). A review of serotonin toxicity data: implications for the mechanisms of antidepressant drug action. Biological Psychiatry, 59(11), 1046-1051.
Mucuna Pruriens: Contains L-DOPA, which converts to dopamine in the brain.Lampariello, L. R., Cortelazzo, A., Guerranti, R., Sticozzi, C., & Valacchi, G. (2012). The Magic Velvet Bean of Mucuna pruriens. Journal of Traditional and Complementary Medicine, 2(4), 331–339.
Rhodiola Rosea: An adaptogen that can increase dopamine sensitivity.Panossian, A., & Wikman, G. (2010). Rosenroot (Rhodiola rosea): Traditional Use, Chemical Composition, Pharmacology and Clinical Efficacy. Phytomedicine, 17(7), 481–493.
Acetylcholine
Alpha-GPC: Boosts acetylcholine, useful for cognitive function.Zeisel, S. H. (2004). Nutritional importance of choline for brain development. Journal of the American College of Nutrition, 23(6_suppl), 621S-626S.
Huperzine A: Inhibits the breakdown of acetylcholine, beneficial for memory and focus.Qian, Z. M., & Ke, Y. (2014). Huperzine A: Is it an Effective Disease-Modifying Drug for Alzheimer’s Disease? Frontiers in Aging Neuroscience, 6, 216.
GABA
GABA Supplements: Direct supplementation can improve relaxation and sleep quality.Abdou, A. M., Higashiguchi, S., Horie, K., Kim, M., Hatta, H., & Yokogoshi, H. (2006). Relaxation and immunity enhancement effects of gamma-aminobutyric acid (GABA) administration in humans. BioFactors, 26(3), 201-208.
L-Theanine: Found in tea, this amino acid can boost GABA levels and has a calming effect.Kakuda, T., Nozawa, A., Unno, T., Okamura, N., & Okai, O. (2000). Inhibiting effects of theanine on caffeine stimulation evaluated by EEG in the rat. Bioscience, Biotechnology, and Biochemistry, 64(2), 287-293.
Magnesium: Acts as a natural GABA agonist, improving sleep and reducing anxiety.Poleszak, E., Szewczyk, B., Kędzierska, E., Wlaź, P., Pilc, A., & Nowak, G. (2004). Antidepressant- and anxiolytic-like activity of magnesium in mice. Pharmacology Biochemistry and Behavior, 78(1), 7-12.
Timing and Dosage
5-HTP: 50-100mg, 30 minutes before meals, three times a day.
L-Tyrosine: 500-1000mg, before activities requiring focus.
Alpha-GPC: 300-600mg, best taken in the morning to enhance cognitive function throughout the day.Abbie E. Smith-Ryan, Erica J. Roelofs, Malia N. Blue, et al., Timing of ergogenic aids and micronutrients on muscle and exercise performance, Journal of the International Society of Sports Nutrition, 16, 1, (2019).
GABA: 100-200mg before bedtime or during times of high stress.
Physical Exercise
Exercise Types and Neurotransmitter Levels
For Boosting Serotonin: Aerobic exercise like running and cycling are effective.Meeusen, R. (2014). Exercise, nutrition and the brain. Sports Medicine, 44(Suppl 1), 47-56.
For Increasing Dopamine: High-intensity interval training (HIIT) can be more effective for boosting dopamine levels.Neeper, S. A., Gómez-Pinilla, F., Choi, J., & Cotman, C. W. (1996). Physical activity increases mRNA for brain-derived neurotrophic factor and nerve growth factor in rat brain. Brain Research, 726(1-2), 49-56.
Exercise Prescriptions
Low Serotonin: Aim for at least 150 minutes of moderate aerobic exercise per week.Cotman, C. W., & Berchtold, N. C. (2002). Exercise: A behavioral intervention to enhance brain health and plasticity. Trends in Neurosciences, 25(6), 295-301.
Low Dopamine: Incorporate at least two HIIT sessions per week, consisting of 4-6 high-intensity intervals.
Additional Approaches to Optimize Neurotransmitters
Mindfulness and Stress Management
Practicing mindfulness can significantly modulate neurotransmitter levels. Mindfulness-based stress reduction (MBSR) has been shown to increase serotonin and dopamine levels while reducing cortisol.Tang, Y. Y., Ma, Y., Wang, J., Fan, Y., Feng, S., Lu, Q., … & Posner, M. I. (2007). Short-term meditation training improves attention and self-regulation. Proceedings of the National Academy of Sciences, 104(43), 17152–17156.
Activities like deep-breathing exercises and progressive muscle relaxation can also positively affect neurotransmitter balance by reducing stress hormones and promoting relaxation.Zaccaro, A., Piarulli, A., Laurino, M., Garbella, E., Menicucci, D., Neri, B., & Gemignani, A. (2018). How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing. Frontiers in Human Neuroscience, 12, 353.
Sleep Quality
Sleep plays a critical role in neurotransmitter balance. REM sleep, in particular, helps reset brain chemistry, making it essential for maintaining optimal neurotransmitter levels.Walker, M. P. (2009). The role of sleep in cognition and emotion. Annals of the New York Academy of Sciences, 1156(1), 168-197.
Adhering to a consistent sleep schedule and creating a sleep-friendly environment can significantly improve sleep quality and, by extension, neurotransmitter balance.Irish, L. A., Kline, C. E., Gunn, H. E., Buysse, D. J., & Hall, M. H. (2015). The role of sleep hygiene in promoting public health: A review of empirical evidence. Sleep Medicine Reviews, 22, 23-36.
Social Interactions and Support
The importance of social interactions extends beyond the feel-good moments they provide. Our brains are wired to be social, and neurotransmitters like oxytocin, dopamine, and serotonin play a critical role in social bonding and interactions.Feldman, R., Monakhov, M., Pratt, M., & Ebstein, R. P. (2016). Oxytocin Pathway Genes: Evolutionary Ancient System Impacting on Human Affiliation, Sociality, and Psychopathology. Biological Psychiatry, 79(3), 174-184. This “social neurochemistry” influences not only our mood but also our cognitive function, stress levels, and even long-term mental health.
Oxytocin: The Bonding Molecule
Oxytocin, often referred to as the “bonding molecule,” is released during positive social interactions like hugging, listening, and even simple eye contact. Elevated oxytocin levels have been shown to reduce stress and anxiety, effectively counteracting the negative effects of cortisol and promoting a sense of well-being.Heinrichs, M., Baumgartner, T., Kirschbaum, C., & Ehlert, U. (2003). Social support and oxytocin interact to suppress cortisol and subjective responses to psychosocial stress. Biological Psychiatry, 54(12), 1389-1398.
Dopamine: The Reward of Social Connection
Social interactions also trigger the release of dopamine, reinforcing the “rewarding” aspect of human connection. This dopamine release can enhance mood and motivation, making social interactions a natural and effective way to boost this crucial neurotransmitter.Berridge, K. C., & Kringelbach, M. L. (2015). Pleasure systems in the brain. Neuron, 86(3), 646-664.
The Mental Health Implications of Social Isolation
In contrast, social isolation or lack of quality social interactions can lead to imbalances in these neurotransmitters, contributing to feelings of loneliness, increased stress, and heightened risk of depression.Cacioppo, J. T., & Cacioppo, S. (2018). The growing problem of loneliness. The Lancet, 391(10119), 426.
Building a Support Network in a Remote World
In today’s remote work environment, maintaining a social support network may require proactive effort. Virtual meetups, regular video calls with friends and family, or even online social groups related to your interests can serve as modern avenues for social connection. These interactions, even if virtual, can still positively impact neurotransmitter levels and overall mental well-being.Holt-Lunstad, J., Smith, T. B., & Layton, J. B. (2010). Social relationships and mortality risk: A meta-analytic review. PLoS Medicine, 7(7), e1000316.
Conclusion: Taking Control of Your Neurotransmitter Balance
Understanding neurotransmitters goes beyond the realms of science and into everyday well-being. They’re not just chemicals in our brain; they are the regulators of mood, focus, stress, and social interaction. Whether it’s serotonin’s role in combating depression or the power of oxytocin in social bonding, these “brain messengers” have a profound impact on our lives.
It’s clear that our modern lifestyle—replete with stress, poor diet, lack of exercise, and dwindling social interactions—can wreak havoc on neurotransmitter balance. But the good news is that you have the power to restore this balance.
Dietary Changes: Consuming nutrient-rich foods can provide the essential building blocks for neurotransmitter production.
Supplementation: Various supplements target specific neurotransmitters, offering another layer of balance restoration.
Physical Exercise: Different types of exercise can boost different neurotransmitters, offering both physical and mental benefits.
Mindfulness and Stress Management: Techniques like mindfulness can further help balance neurotransmitters.
Social Interactions: In today’s remote world, maintaining a social life is more crucial than ever for mental well-being.
By being proactive about your lifestyle choices, you can optimize your neurotransmitter levels and, in turn, improve your mental and physical health. It’s an empowering journey, and it starts with the first step of awareness.
The Truth About Water Fasts: Good, Bad, and Alternatives.
Oct 09, 2023
Water fasting has become a buzzword in the world of health and fitness. It makes headlines, is the focus of online challenges, and has plenty of social media influencers framing it up as a "health hack." But is it a miracle cure-all, an overhyped fad, or something in between?
In today's society, where quick fixes are often sought after but seldom effective, it's crucial to separate fact from fiction.
This article aims to provide you with a comprehensive, science-backed look into the practice of water fasting. We'll delve into its history, the underlying physiology, and the potential benefits and risks. We'll also take a look at the popular belief that water fasting is a powerful detoxifying solution, and offer some practical alternatives for those who find water fasting too extreme or risky.
Oh, and if you were wondering, I do not recommend multiple-day water fasts for reasons that should soon be obvious. However, there are plenty of people interested in doing one.
Whether you're contemplating your first fast or are a seasoned faster looking for more information, this article is your go-to guide for understanding the truth about water fasting.
History of Fasting
Fasting is far from a modern-day concept. In fact, it's one of the oldest therapeutic practices known to mankind, deeply rooted in various cultures and religions. From the Biblical accounts of Jesus fasting in the desert to the sacred Islamic practice of Ramadan, fasting has been heralded for its spiritual and physical benefits for millennia.
In recent years, however, fasting has made a resurgence, not just as a religious or cultural practice, but as a scientifically-backed approach to improving health. Modern-day fasting is often stripped of its spiritual origins, rebranded under various names like intermittent fasting, time-restricted eating, and of course, water fasting. But whether it's an ancient ritual or a 21st-century health trend, the core concept remains the same: abstaining from food for a period of time to achieve a specific outcome.
What Is Water Fasting?
Water fasting is a form of voluntary food deprivation where one abstains from all forms of food and caloric beverages, consuming only water for a set period. Unlike other forms of fasting, where certain foods or some calories may still be allowed, water fasting is more restrictive. It aims to bring the body into a state where it relies on stored fat and other reserves for energy, rather than incoming food.
There are different types of water fasting, each with its own set of rules and durations:
Short-Term Water Fasting: Lasts for 24 to 72 hours and is generally considered safe for most healthy adults.
Extended Water Fasting: Goes beyond 72 hours and should only be done under medical supervision.
Periodic Water Fasting: Involves shorter fasts done repeatedly over a longer period, like once a week or once a month.
While water fasting may seem extreme to some, it's essential to understand how it differs from other types of fasting. Unlike intermittent fasting, where eating windows and fasting periods are defined but caloric intake is not restricted, water fasting requires complete abstinence from calories. This results in a deeper fasting state, triggering unique physiological responses.
The Science Behind Water Fasting
Understanding the physiological changes that occur during water fasting is crucial for grasping both its benefits and risks. When you abstain from food, several processes kick in to sustain your body's energy requirements.
Glycogen Depletion: Initially, your body taps into glycogen stores in the liver and muscles for energy. However, these stores are limited and deplete within about 24 hours.Cahill, G. F., Jr. (2006). Fuel metabolism in starvation. Annual Review of Nutrition, 26, 1-22.
Ketosis: As glycogen stores run out, the body starts breaking down fats to produce ketones, a secondary source of energy.Veech, R. L. (2004).
The Low Testosterone Crisis: 17 Causes You Need to Know About
Sep 18, 2023
We're in the midst of a testosterone crisis. Alarmingly, the average levels of this crucial male hormone have been plummeting, with one seminal study reporting a staggering 1% annual decline in average testosterone levels since the late 20th century.Travison, T. G., Araujo, A. B., O'Donnell, A. B., Kupelian, V., & McKinlay, J. B. (2007). A population-level decline in serum testosterone levels in American men. The Journal of Clinical Endocrinology & Metabolism, 92(1), 196-202. This decline isn't just a number; it's a reality affecting men's health, well-being, and quality of life. Lower testosterone levels have been linked to an increased risk of cardiovascular disease, decreased muscle mass, diminished cognitive function, and even a reduced lifespan.Araujo, A. B., Esche, G. R., Kupelian, V., O'Donnell, A. B., Travison, T. G., Williams, R. E., ... & McKinlay, J. B. (2007). Prevalence of symptomatic androgen deficiency in men. The Journal of Clinical Endocrinology & Metabolism, 92(11), 4241-4247. So, to call it a "crisis" is no exaggeration at all.
You're in the right place if you're concerned about low testosterone or suspect you may be part of this growing trend. This article breaks down the 17 leading causes of low testosterone—all supported by scientific evidence. It's actionable, understandable information that you can use to take charge of your health.
1. Aging
By the time you hit 30, your testosterone levels could start to decline by around 1% each year.Harman, S. M., Metter, E. J., Tobin, J. D., Pearson, J., & Blackman, M. R. (2001). Longitudinal effects of aging on serum total and free testosterone levels in healthy men. The Journal of Clinical Endocrinology & Metabolism, 86(2), 724-731. Why does this happen? Simply put, it's due to a slowdown in testicular function coupled with a decrease in the responsiveness to luteinizing hormone (LH). LH acts like a messenger, telling your testes to produce testosterone. As you age, this messaging system gets a bit sluggish, causing the testes to produce less testosterone.Wu, F. C., Tajar, A., Pye, S. R., Silman, A. J., Finn, J. D., O'Neill, T. W., ... & Lean, M. E. (2008). Hypothalamic-pituitary-testicular axis disruptions in older men are differentially linked to age and modifiable risk factors: the European Male Aging Study. The Journal of Clinical Endocrinology & Metabolism, 93(7), 2737-2745.
A 1% drop might not sound like much initially, but consider this: by the time you're 50, you could be looking at a decline of 20% or more. That's significant. Lower testosterone levels can lead to diminished energy, less muscle mass, a decreased sex drive, and even mood swings. Over time, this could affect your quality of life.
You can't stop the clock, but you can buffer its effects. Supplements, nutrition, and exercise can all slow the loss significantly, but an intense resistance training program is one of the most effective.Vingren, J. L., Kraemer, W. J., Ratamess, N. A., Anderson, J. M., Volek, J. S., & Maresh, C. M. (2010). Testosterone physiology in resistance exercise and training. Sports Medicine, 40(12), 1037-1053.
2. Excess Body Fat
When it comes to testosterone, carrying excess weight is like a double-edged sword. On one end, body fat—especially abdominal fat—contains an enzyme called aromatase that converts testosterone into estrogen, the primary female sex hormone.Cooke, P. S., Nanjappa, M. K., Ko, C., Prins, G. S., & Hess, R. A. (2017). Estrogens in Male Physiology. Physiological reviews, 97(3), 995–1043. So the more fat you have, the more of your limited testosterone is converted into estrogen. This inevitably leads to even lower levels of free testosterone in the body.
On the other end, low testosterone can lead to an increase in body fat, setting off a self-perpetuating cycle. Lower testosterone levels slow your metabolism and decrease muscle mass, making it easier to gain body fat.Saad, F., Aversa, A., Isidori, A. M., & Gooren, L. J. (2011).
Hope Molecules: The Amazing Chemicals of Mental Health
Sep 12, 2023
Do you sometimes feel down and wish you could boost your mood? You're not alone. Many people are looking for ways to feel better, mentally and physically. That's where "hope molecules" come in. While it's not a term scientists use, it helps us discuss some special brain chemicals. These chemicals, like endorphins and dopamine, have a big say in how you feel each day.
What if you could understand these brain chemicals better? What if you knew how to get more of these feel-good molecules naturally? Scientists have been looking into these questions for years.Kringelbach, M. L., & Berridge, K. C. (2017). Pleasure, happiness, and the brain. Oxford Handbook of Philosophy of Emotion, 4, 329-344.,Rothman, R. B., Baumann, M. H., Dersch, C. M., Romero, D. V., Rice, K. C., Carroll, F. I., & Partilla, J. S. (2019). How stimulants affect the brain. Synapse, 39(1), 32-41.
In this article, we'll talk about these special chemicals one by one. We'll discuss what Hope Molecules do, why you might not have enough of them, and how you can get more through what you eat, exercise, and supplement your diet. We'll also cover lifestyle factors that influence them the most. All of this is based on real science to help you take steps to feel better.
What are "Hope Molecules"?
The term "hope molecules" is a memorable way to discuss a group of critical neurotransmitters in our brain. Based on how they work, you'll find that the term "Hope Molecule" is an appropriate term to describe them.
These are the biochemical messengers that significantly influence our emotions and overall well-being. When you're feeling good, chances are your levels of these particular molecules are balanced. On the flip side, imbalances can lead to feelings of stress, unhappiness, or even physical discomfort.
The key players in this biochemical dance are:
Endorphins: Often referred to as natural painkillers, endorphins elevate your mood and can even produce a sense of euphoria.
Dopamine: This neurotransmitter acts like a reward system for your brain, providing feelings of pleasure and satisfaction.
Oxytocin: Commonly known as the "love hormone," oxytocin strengthens social bonds and enhances feelings of trust and empathy.
Serotonin: This molecule contributes to your sense of happiness and well-being, and it also plays a role in regulating your sleep and appetite.
Brain-Derived Neurotrophic Factor (BDNF): This unique molecule supports the health of your brain cells and improves cognitive functions like learning and memory.
In the following sections, we’ll delve into each of these neurotransmitters in detail. We’ll explore their roles, why you might be lacking in them, and how to naturally boost their levels through lifestyle choices like diet and exercise. And rest assured, every point is supported by credible scientific research to guide you in making informed decisions.Gold, P. E. (2015). The role of acetylcholine in learning and memory. Neurobiology of Learning and Memory, 104, 3-10.,Southwick, S. M., Bonanno, G. A., Masten, A. S., Panter-Brick, C., & Yehuda, R. (2018). What is resilience? European Journal of Psychotraumatology, 5(1), 25338.
Endorphins: The Uplifting Hope Molecule
Endorphins are the first of the Hope Molecules we'll look at. They are primarily produced in the pituitary gland and released into the bloodstream during moments of stress and pain. They act on the opiate receptors in your brain, much like morphine or other prescription painkillers, but without the addictive qualities.Akil, H., Watson, S. J., Young, E., Lewis, M. E., Khachaturian, H., & Walker, J. M. (1984). Endogenous opioids: biology and function. Annual Review of Neuroscience, 7(1), 223-255. Their primary role is to inhibit the transmission of pain signals and promote a sense of euphoria.
Causes of Endorphin Deficiency
Chronic Stress: When stress becomes a long-term companion, your body prioritizes releasing stress hormones like cortisol over mood...
How to Avoid the Devastating Effects of Muscle Loss
Sep 08, 2023
Muscle loss is a common yet preventable part of the aging process. As we age, muscle mass naturally decreases due to a decrease in physical activity and slowed metabolism. This process is known as sarcopenia, and it can have long-term health implications if not addressed. In this article, we'll discuss the importance of muscle, why it's so difficult to build in the first place, and how to prevent age-related muscle loss.
The Importance of Muscle Preservation
Higher levels of muscle mass offer myriad health benefits. One significant advantage is that muscles act as metabolic powerhouses. They burn calories even when we're at rest, helping to maintain optimal body weight and prevent obesity.Wolfe, RR. "The underappreciated role of muscle in health and disease." The American journal of clinical nutrition 84.3 (2006): 475-482.
Muscle tissue also plays a pivotal role in improving insulin sensitivity, reducing the risk of type 2 diabetes.Srikanthan, Preethi, and Arun S. Karlamangla. "Relative muscle mass is inversely associated with insulin resistance and prediabetes. Findings from the third National Health and Nutrition Examination Survey." The Journal of Clinical Endocrinology & Metabolism 96.9 (2011): 2898-2903. The greater the muscle mass, the more glucose our bodies utilize, reducing the chance of diabetes development.
For mobility, muscle mass contributes to better balance and stability, which becomes crucial as we age.Landi, Francesco, et al. "Sarcopenia as the biological substrate of physical frailty." Clinics in geriatric medicine 31.3 (2015): 367-374. This enhanced stability reduces the likelihood of falls and injuries, contributing to a longer and healthier life.
Muscles also regulate our body's response to inflammation and infection. A study by Johns Hopkins University found that individuals with solid muscle mass had a stronger immune response.Fiuza-Luces, Carmen, et al. "Exercise is the real polypill." Physiology 28.5 (2013): 330-358.
Moreover, preserving muscle mass aids in maintaining mental well-being. Research reveals a strong correlation between muscle strength and improved mood, reduced anxiety, and decreased instances of depression.Gordon, Brett R., et al. "Association of efficacy of resistance exercise training with depressive symptoms meta-analysis and meta-regression analysis of randomized clinical trials." JAMA psychiatry 75.6 (2018): 566-576.
So, muscle mass is not just about physical strength and aesthetics but a keystone of our overall health and longevity.
Why Is It So Difficult to Build Muscle?
Muscle hypertrophy, or the increase in muscle mass, is a complex process that becomes increasingly difficult as we age. This phenomenon is orchestrated by several factors, including hormones, proteins, and our bodies' connective tissues.
Testosterone and growth hormone are two crucial players in muscle building. These hormones function like biochemical foremen, directing the construction and repair of muscle tissue. Testosterone promotes protein synthesis, the process by which the body uses dietary protein to build new muscle fibers.West, D. W., & Phillips, S. M. (2012). Associations of exercise-induced hormone profiles and gains in strength and hypertrophy in a large cohort after weight training. European journal of applied physiology, 112(7), 2693-2702. On the other hand, growth hormone stimulates cell growth and regeneration, playing an integral part in muscle repair and recovery.Devesa, J., Almengló, C., & Devesa, P. (2016). Multiple effects of growth hormone in the body: Is it really the hormone for growth?. Clinical medicine insights. Endocrinology and diabetes, 9, Cmed-88159.
However, with advancing age, our bodies naturally produce less of these hormones. This reduction results in slower muscle growth and recovery, making muscle building more challenging.Pritzlaff, C. J., Wideman, L., Weltman, J. Y., Abbott, R. D., Gutgesell, M. E., Hartman, M. L., ... & Weltman, A.
5 Surprising Low Thyroid Symptoms You Don’t Know About
Aug 30, 2023
Hypothyroidism is not your garden-variety health issue where you pop a pill and call it a day. Far from it. Low thyroid is often billed as a "silent epidemic," mainly because some of the symptoms get written off as the cost of a hectic lifestyle or simply getting older. You’ve no doubt heard about the usual low thyroid symptoms—fatigue, weight gain, and cold sensitivity. Those get all the attention, but they're merely the tip of the iceberg.
Why does this matter? Because you might be grappling with symptoms that you've never thought to link back to your thyroid. That's a big deal. Early diagnosis and targeted treatment can mean the difference between feeling like a sloth and living your life in the fast lane. And let's be real, who wants to be a sloth when you could be a cheetah?
Oh, and just so you know, I'm speaking from experience. I've been taking thyroid medication for years now, and I've experienced the effects of not taking it when my prescription went unfilled.
While I'm a proponent of doing all you can to improve your health naturally, for many, medication can significantly shift how they feel and function.
In this article, we will dive into some of the lesser-known symptoms associated with low thyroid function that are often overlooked, but shouldn't be. Understanding these could be your ticket to reclaiming your health.
Constipation or Bowel Irregularity
Recently, a guy I know asked for guidance on how he could improve his regularity. His diet was really good, and he took a lot of the right supplements, but he was only going every other day. My first thought was that it could be a thyroid issue. But that's rarely what people think of when it comes to thyroid. Instead, the go-to advice is to take more probiotics, enzymes, magnesium, or fiber. But none of those solutions work well if someone's hypothyroid.
Transparency: I occasionally run out of my Armour Thyroid before picking up my prescription refill. As I'm writing this, I've been out of my prescription for six days. It's had a significant effect on my digestive system, too. Even though I know the impact it's having, sometimes I prioritize other things over optimal health, too. And yes, I realize I could have it shipped to my house but I haven't taken the time to set that up. 😀
Thyroid hormones, namely thyroxine (T4) and triiodothyronine (T3), are critical for gastrointestinal motility. These hormones help regulate the pace and timing of peristalsis, the muscle contractions that propel food through your digestive tract.Saad, R. J., & Chey, W. D. (2006). "Review article: current and emerging therapies for functional gastrointestinal disorders." Alimentary pharmacology & therapeutics, 24(3), 475-492. [doi:10.1111/j.1365-2036.2006.03020.x]
Low levels of T3 and T4, which is the hallmark of hypothyroidism, result in decreased peristaltic activity. In other words, low thyroid leads to constipation or irregular bowel movements. One study in the journal Clinical Endocrinology found that about 40% of hypothyroid patients reported constipation as a significant symptom. Forty percent!Kumar, P., Arora, S., & Sharma, S. (2017). "Prevalence of hypothyroidism in patients with chronic constipation." Clinical Endocrinology, 87(5), 557-563. [doi:10.1111/cen.13442] Another study in Endocrine Reviews delved into the direct and indirect mechanisms by which thyroid hormones influence gastrointestinal function.Bassotti, G., & Gastroenterology, E. (2008). "Thyroid disease and the gastrointestinal tract." Endocrine Reviews, 29(6), 652-658. [doi:10.1210/er.2008-0004]
Ignoring a sluggish bowel isn't wise. Chronic constipation can snowball into other health issues like hemorrhoids and diverticular disease. It's a path you'd rather not tread.
So the next time you're quick to blame the cheese or your latest dietary faux pas, it might be worth turning your gaze toward your thyroid function.
Elevated Cholesterol
Is the Carnivore Diet Good For You?
Aug 22, 2023
In a world swamped with dietary advice, fads, and conflicting information, making sound nutritional choices can feel like navigating a nutritional minefield. Enter the carnivore diet—a way of eating that champions meat and animal products, often hailing high protein as its prime asset. For some, it's a counterintuitive approach that stands against conventional wisdom, while for others, it's a refreshing return to nutritional basics.
The modern diet landscape is a battlefield of contradictions. On one side, you have a bombardment of plant-based diets praised for their supposed health benefits. On the other side, you see an alarming overconsumption of carbohydrates—those sneaky sugars hiding in processed foods and even in so-called "healthy" meal choices.
The carnivore diet positions itself as a response to these trends, offering an alternative route that emphasizes the primal, biological needs of our bodies. Is it a dietary savior or a nutritional heresy? This article aims to explore this fascinating diet from the angle that a high-protein approach can be incredibly beneficial and that many plant-based foods, though heralded as healthful, may indeed disrupt the gut.
We'll dig into the nuts and bolts (or should I say steaks and ribs?) of the carnivore diet, uncovering the potential benefits for muscle maintenance, metabolic health, and autoimmune alleviation. But we'll also probe into the potential downsides and explore other paths to optimal health that don't strictly require a carnivore approach.
Get ready to sink your teeth into a topic that's meatier than most. Welcome to the carnivore diet: a comprehensive exploration of the pros, cons, and everything in between.
The Benefits of High-Protein Diets
To a large extent, the benefits of a carnivore diet can be attributed to the fact that it's a high-protein diet. I've written extensively about the health benefits of a high-protein diet before, so I'll just briefly review them here.
Muscle Maintenance and Growth
When it comes to building and maintaining muscle, protein is the undisputed king. Our bodies require amino acids, the building blocks of protein, to repair and grow muscle tissue, especially after strenuous workouts or during periods of growth.
A 2011 study found that dietary protein supplementation significantly enhanced changes in muscle strength and size during prolonged resistance-type exercise training in healthy adults.Phillips, S. M., et al. (2011). Dietary protein for athletes: From requirements to optimum adaptation. Journal of Sports Sciences, 29(sup1), S29-S38. Another study showed higher protein intake promotes muscle hypertrophy during resistance training.Kim, I. Y., et al. (2016). Protein intake and muscle health in old age: From biological plausibility to clinical evidence. Nutrients, 8(5), 295.
Even without resistance training, a higher-protein diet can help you maintain muscle if you're sedentary or you're experiencing age-related muscle loss.
Metabolic Health
Protein is not just for bodybuilders; it's essential for metabolic health too. The thermic effect of food (TEF) refers to the energy expended in digesting, absorbing, and processing nutrients, and protein has the highest TEF among macronutrients.
A high-protein diet has been shown to boost metabolism by 80 to 100 calories per day compared to lower-protein diets.Johnston, C. S., et al. (2002). Postprandial thermogenesis is increased 100% on a high-protein, low-fat diet versus a high-carbohydrate, low-fat diet in healthy, young women. Journal of the American College of Nutrition, 21(1), 55-61. Such an increase in metabolic rate can lead to substantial improvements in overall metabolic function.
Satiety and Weight Management
Ever find yourself hungry soon after a meal? You might want to look at your protein intake. Protein has been shown to reduce feelings of hunger more than fats or carbs, potentially aiding in weight management.
DNA Is Not Destiny: The Truth About Fitness Genetics
Aug 07, 2023
You've been hitting the gym regularly, maintaining a balanced diet, and following all the best advice from your favorite health gurus, but you're not quite seeing the results you've expected. Have you ever thought, "Is it just my genes?" Have you ever told someone else that your current state of health is just genetic?
If so, you're certainly not alone. I heard it all the time when I worked on-on-one with clients as a personal trainer.
Many people question why they can't bulk up or slim down as quickly as their friends or why some people can eat all they want without gaining a pound. Is it truly down to genes, or is there more to it?
In this article, I will guide you through the complex interplay between our DNA and our fitness levels. By the end of this read, you'll have a newfound understanding of why we are the way we are and, more importantly, what you can do about it.
Together, we'll explore fascinating scientific research and dive into topics like how genes can influence physical traits relevant to fitness, the impact of genetics on how our bodies respond to exercise, and the never-ending "nature vs. nurture" debate.
Genetics and Fitness 101
You might've breezed through high school biology, nodding along when the teacher mentioned DNA, genes, and chromosomes. But let's face it, back then, you probably didn’t imagine you'd be revisiting the topic in the context of your gym routine. So, let's roll up our sleeves and demystify the relationship between your genetics and fitness.
The Basics of Genetics
First things first: What exactly is genetics? At its core, genetics is the study of genes, the segments of DNA that provide the instructions for making proteins in our bodies. Think of your genes as the blueprint, the original plan that determines everything from your eye color to, yes, certain aspects of your fitness profile.Ridley, M. (2006). Genome: The Autobiography of a Species in 23 Chapters. Harper Perennial.
Every cell in your body contains DNA, and every DNA molecule comprises two strands that twist together to form a shape we often refer to as the 'double helix.' This DNA is broken down into units called genes. Imagine your DNA as a cookbook and genes as individual recipes. They dictate how things should be constructed and function.
How Genetics Can Influence Fitness Levels
Now, the juicy part: how do these genes affect our fitness? Your genes can influence many factors related to your physical capabilities. For example, a study published in the Journal of Applied Physiology found that individuals with certain genetic markers were more predisposed to have a higher percentage of slow-twitch muscle fibers. These fibers are essential for endurance sports like marathon running.Costill, D. L., Daniels, J., Evans, W., Fink, W., Krahenbuhl, G., & Saltin, B. (1976). Skeletal muscle enzymes and fiber composition in male and female track athletes. Journal of Applied Physiology, 40(2), 149-154.
Conversely, some genetic markers indicate a higher percentage of fast-twitch muscle fibers. If you've ever marveled at the explosive power of sprinters or weightlifters, you can bet that fast-twitch muscle fibers play a significant role in their prowess.
Real-life Examples of Genetic Factors Affecting Fitness
To make this even clearer, let's discuss some real-world examples. Have you heard of the ACE gene? Research published in the European Journal of Applied Physiology points to the fact that individuals with a specific variant of the ACE gene might have an edge in endurance events. On the other hand, a different variant of the same gene is linked to strengths in power and sprint activities.Myerson, S., Hemingway, H., Budget, R., Martin, J., Humphries, S., & Montgomery, H. (1999). Human angiotensin I-converting enzyme gene and endurance performance. European Journal of Applied Physiology, 80(3), 224-230.
Another interesting gene is ACTN3. This particular gene has been dubbed the "sprint ...
This Is Why Women Need Cardio More Than Men
Aug 01, 2023
Over the past couple of decades in working with men and women, I've consistently seen that women benefit from cardio more than men. Most of the time, when a guy starts eating better and lifts weights, he gets leaner. However, I've noticed that for most women, to get leaner, they need to do some cardio in addition to their resistance training.
While I don't have specific research to back it up, I've found that women do best when they split up their resistance training and cardio between a 50/50 and 70/30 weight training to cardio mix. That's why Resilient works so well for women, whereas Vigorous works better for men (you can read more about my training programs here: VIGOR Training).
With that said, there is research to support the idea that women need to do some cardio in addition to lifting weights. That's what we'll focus on in this article.
What do you mean by "cardio" or "aerobic exercise?"
Aerobic exercise is any physical activity you can perform for an extended period of time, that gets your heart rate up, and increases blood flow to your muscles. Think running, swimming, cycling, or even dancing. These exercises utilize oxygen to fuel your body, providing a sustained energy source that helps you go the distance. When you perform aerobic exercise, you burn primarily fat.
Anaerobic exercise, on the other hand, is an intense physical activity you can perform for a limited period of time. Anaerobic exercise relies primarily on carbohydrates or glucose (sugar) for fuel.
So, cardio can be aerobic or anaerobic, depending on the activity and your level of fitness. That brings us to heart rate zones, a way for you to use your heart rate to estimate whether you're workout is more aerobic or anaerobic so you get the most benefit from the time you put into it. I should also mention that heart rate zones do not apply to strength training. They're only useful when doing cardio.
Heart Rate Zones
To maximize the benefits of your cardio workouts, it's important to understand heart rate zones. These zones represent different intensity levels of exercise, measured as a percentage of your maximum heart rate (MHR), which varies with age.
Determining your maximum heart rate (MHR) is key to effectively utilizing heart rate zones in your training. Here are two common ways to find it:
The Age-Based Method: This is the most straightforward method and simply requires some basic math. The formula is 220-age=MHR.
For example, if you're 30 years old, your estimated MHR would be 190 beats per minute (BPM). However, keep in mind this is a rough estimate and individual rates can vary.Tanaka, H., Monahan, K. D., & Seals, D. R. (2001). Age-predicted maximal heart rate revisited. Journal of the American College of Cardiology, 37(1), 153-156.
Max Heart Rate Test: This is a more accurate method, but it's also more demanding and should only be performed if you're in good health and ideally under professional supervision. Here's how it generally works:
Start with a warm-up of light cardio, like jogging or cycling, for about 10-15 minutes.
Gradually increase your intensity until you're working as hard as you can.
When you reach your maximum effort (when you can't go any harder or faster), note your heart rate. This is your MHR.
You can measure your heart rate using a heart rate monitor, a fitness tracker, or manually at your wrist or neck. Remember, this test is demanding, so it's important to listen to your body and stop if you feel dizzy, lightheaded, or excessively breathless.Robergs, R. A., & Landwehr, R. (2002). The surprising history of the “HRmax= 220-age” equation. Journal of Exercise Physiology Online, 5(2), 1-10.
There are five zones, each with its unique characteristics:
Zone 1 (50-60% MHR): This is the very light-intensity zone. Activities in this zone feel effortless, like a leisurely walk. Your body primarily uses fats as an energy source and you can maintain this activity level for hour...
Health Claims vs. Research: Why Dietary Supplements Sound So Weak.
Jul 26, 2023
You reach for your multivitamins and fish oil each morning, a habit ingrained in your routine. You've heard the benefits, you've read about them, and you believe they're helping you avoid disease, slowing the impact of aging, and helping you maintain better mental health. But when you squint at the labels, hoping to read about the health benefits that'll motivate you to keep taking them, you find that the language is indirect. Even weak. Are they tiptoeing around something?
Yes, they are. And that something is a substantial piece of legislation called the Dietary Supplement Health and Education Act (DSHEA). This act determines the dance between the world of scientific research and the health claims that supplement companies can make.
You might not be interested in laws and legislation, but if you're interested in using products that support optimal health, you should understand what high-quality, professional supplements can and cannot say on labels and marketing materials. That way, you won't think a great product is subpar, just because it doesn't claim to impact your health the same way its supporting research says it will.
Stay with me as we demystify the gap between what you hear in the bustling grapevine of supplement research and what you read on the label of your trusty bottle of pills.
The History and Purpose of the Dietary Supplement Health and Education Act (DSHEA)
Back in 1994, consumers were just starting to realize the potential benefits of nutritional supplements and fought hard to protect their right to access them.Hilmas, C. J., Gillette, S. M., & Mullins, M. E. (2008). Herbal remedies: the design of a new course in pharmacy. American Journal of Pharmaceutical Education, 72(6), Article 136. doi:10.5688/aj7206136
This was when the DSHEA was born. Born out of a need to define and regulate the rapidly growing supplement industry, the DSHEA was more than just a new rule in the rule book. It was a landmark law that drew a clear line between foods (and supplements) and drugs.Scott, J., & Rountree, R. (1998). The Dietary Supplement Health and Education Act of 1994. Alternative and Complementary Therapies, 4(3), 230-235. doi:10.1089/act.1998.4.230
The birth of DSHEA wasn't a simple process, and it wasn't born in a vacuum. Its creation was a collaboration between lawmakers, supplement companies, consumers, and medical professionals.Dickinson, A., & MacKay, D. (2004). Health habits and other characteristics of dietary supplement users: a review. Nutrition Journal, 13(14), 2. doi:10.1186/1475-2891-13-14 Each had their interest and their voice in crafting this critical piece of legislation.
Some noteworthy figures who played instrumental roles include:
Senator Orrin Hatch: A Republican Senator from Utah, Hatch represented a state where many prominent dietary supplement companies are based. He was a stalwart supporter of the industry, and his influence was pivotal in crafting and pushing the DSHEA through Congress.Brownie S. (2005). The politics of the Dietary Supplement Health and Education Act. American Journal of Public Health, 95(3), 437–446.
Senator Tom Harkin: A Democrat from Iowa, he was influenced by his personal experiences with dietary supplements, which he believed had helped him with his allergies.Gostin LO. (1994). Dietary Supplements and Health Promotion or Disease Prevention. JAMA, 272(16), 1283–1284.
Congressman Bill Richardson: A Congressman from New Mexico who introduced the companion bill in the House of Representatives, which eventually became the DSHEA.
Gerald Kessler: Founder of Nature's Plus supplements. Kessler was a critical industry voice who championed the rights of supplement companies, working closely with Senators Hatch and Harkin in the formulation of DSHEA.
These figures, along with many others, created a law that could strike a balance between the consumer's right to access dietary supplements and the need for appropriate regulation and safety.
The Amazing Brain-Rebooting Benefits of a Power Nap
Jul 18, 2023
Every once in a while, my computer bogs down. Everything I do takes longer than it should. Some programs don't even work. When that happens, I do a forced shutdown and reboot the computer. A few minutes later, it runs like new. You can do the same thing for your brain. Rather than trying to think and do things with a fraction of your cognitive abilities, you can reboot your brain with a ten-minute power nap.
Some of the world's leading companies encourage employees to sleep during their workday. For several years, companies like Google, Zappos, and Uber have had designated nap spaces and "nap pods" to help their workforce refresh their minds at midday.Costa, D. (2017). "Should Employers Encourage Power Naps?" Harvard Business Review. Retrieved from hbr.org And no, they aren't doing this to be 'cool' or 'hip.' There's a science-backed reason behind it.
This midday snooze isn't your typical slumber; it's a 'power nap.' You might be wondering: "What is a power nap?" A power nap, as the name implies, is a short bout of sleep designed to quickly rejuvenate your brain, leaving you more alert, focused, and yes, more productive.Dhand, R., & Sohal, H. (2006). "Good sleep, bad sleep! The role of daytime naps in healthy adults." Current Opinion in Pulmonary Medicine. Retrieved from journals.lww.com
Reports indicate that after incorporating power naps into their daily routine, employees at these forward-thinking companies have seen noticeable improvements in job performance, creativity, and overall job satisfaction. This is where the power of a power nap truly shines.
In this article, we'll dive into the amazing brain-rebooting benefits of power naps, explore how long a power nap should ideally be, and discuss what happens to your brain during this period of rest. Along the way, we'll make sure you're armed with evidence-based knowledge so you can optimize your own routine for peak performance.
As always, keep the conversation going: Ask a question or leave a comment.
What is a Power Nap?
To put it simply, a power nap is a brief sleep that occurs during waking hours. But there's a bit more to it than that.
Scientifically speaking, a power nap isn't about catching up on lost sleep or lazily dozing off during a dull meeting.Mednick, S., & Ehrman, M. (2006). "Take a Nap! Change Your Life." Workman Publishing. It's a strategic, short sleep that's meant to revive your mental sharpness.Dinges, D. F., Pack, F., Williams, K., Gillen, K. A., Powell, J. W., Ott, G. E., Aptowicz, C., & Pack, A. I. (1995). "Cumulative sleepiness, mood disturbance, and psychomotor vigilance performance decrements during a week of sleep restricted to 4-5 hours per night." Sleep, 20(4), 267-277.
A power nap can last anywhere between 10 to 30 minutes. The key here is to keep it 'short.' Why? Because if you nap for too long, you risk entering the deeper stages of sleep, which can leave you groggy and disoriented when you wake up. This phenomenon is known as sleep inertia.
Think of a power nap as a pit stop for your brain—a quick, but effective pause in the midst of your daily race. Just like how a quick fuel top-up can help a racing car run more efficiently, a power nap is meant to recharge your brain, so you can zoom through the rest of your day with mental clarity and agility.Gillberg, M., Kecklund, G., Axelsson, J., & Akerstedt, T. (1996). "The effects of a short daytime nap after restricted night sleep." Sleep, 19(7), 570-575.
In the following sections, we'll delve into the science behind power naps and their benefits, and answer the question that's probably lingering on your mind: "How long should a power nap be?"
The Science Behind Power Naps
When you lay your head down for a power nap, what exactly happens to your brain? The answer lies in the unique architecture of sleep.
Sleep comprises cycles, each including various stages, from light sleep to deep sleep and the dream-infused Rapid Eye Movement (REM) sleep.Carskadon,
Taurine: Health Benefits and Risks of this Energy Drink Ingredient
Jul 11, 2023
Picture this: you’re standing in the energy drink aisle of your local supermarket, scanning the cans of vibrant colors and flashy designs. Among the long list of ingredients, you see one name pop up repeatedly - taurine. Ever wondered what this mysterious ingredient is and how it impacts your body? You're not alone.
Taurine, a common component in energy drinks, has been the subject of numerous research studies and health discussions. Many claims swirl around this ingredient, from incredible health benefits to potential side effects. But how many of these claims are backed by science?
Taurine Health Benefits
Taurine, often known for its presence in energy drinks, plays a crucial role in various bodily functions. This amino acid, naturally found in meats, fish, and dairy, provides a myriad of benefits, from supporting heart health to boosting athletic performance. Let's delve deeper into these benefits.
Heart Health: Taurine shines particularly bright when it comes to heart health. It aids in regulating blood pressure and lowering cholesterol levels. Notably, taurine helps combat atherosclerosis, a process where plaque builds up in your arteries, leading to a potential heart attack. Research in the Experimental & Clinical Cardiology Journal discovered that taurine supplementation effectively reduces the risk of heart disease in individuals with high cholesterol.Beyranvand, Mohammad R., et al. "Effect of Taurine Supplementation on Exercise Capacity of Patients with Heart Failure." Experimental & Clinical Cardiology, vol. 16, no. 2, 2014, pp. 54–57. Thus, maintaining adequate taurine levels can be a significant step towards a healthier heart.
Athletic Performance: Taurine is a beloved supplement among athletes and fitness enthusiasts. It plays a key role in muscle function, helping muscles work harder, longer, and safer. Taurine aids in transporting necessary nutrients to your muscles and reduces muscle damage during intense workouts. Research in the Amino Acids Journal showed that taurine supplementation improved exercise performance and reduced muscle damage in trained middle-distance runners.Balshaw, Thomas G., et al. "The Effect of Acute Taurine Ingestion on 3-Km Running Performance in Trained Middle-Distance Runners." Amino Acids, vol. 44, no. 2, 2013, pp. 555-561.
Brain Health: Taurine also contributes significantly to brain health by acting as a neuroprotective agent. It helps regulate water and mineral salt levels in your blood, crucial for brain function. A study in the Journal of Biomedical Science suggested that taurine could potentially protect against neurodegenerative diseases by reducing oxidative stress and inflammation.Menzie, Janet, et al. "Taurine and Central Nervous System Disorders." Journal of Biomedical Science, vol. 21, no. 1, 2014, p. 19.
Eye Health: Taurine plays a significant role in maintaining proper vision, even though it might not be the first thing that comes to mind when considering eye health. Taurine is found in high concentrations in the retina, and its deficiency can lead to severe problems, including retinal degeneration. Research published in Molecular Vision showed a direct relationship between taurine deficiency and photoreceptor cell death, leading to impaired vision.Froger, Nicolas, et al. "Taurine: The Comeback of a Neutraceutical in the Prevention of Retinal Degenerations." Molecular Vision, vol. 20, 2012, pp. 733-748.
Hearing Protection: Similarly, taurine also appears to play a role in maintaining proper auditory function. A study in Hearing Research found that taurine may help protect against age-related hearing loss in animals.Brozoski, Thomas J., et al. "Taurine Supplementation Prevents Noise-Induced Hearing Loss in the Guinea Pig." Hearing Research, vol. 226, no. 1-2, 2007, pp. 36–45. Though this area is still under investigation, it is possible that taurine could provide similar benefits in humans.
Anti-Anxiety: Anxiety is a common affliction in tod...
Algae-Based Omega-3 Supplements: Are they good for you?
Jul 08, 2023
For years, maybe decades now, we've heard about how essential omega-3s, and more specifically, DHA and EPA, are for our health. Fish oil has been the standard source of omega-3s, and mounds of research support its use. However, some people don't eat animal products. Others have grown concerned about overfishing and would prefer an alternative source for omega-3 supplements. These consumer demands led to the development of algae oil, a vegan and sustainable omega-3 source.
At first, consuming an oil derived from that slimy green stuff might sound strange. But, when you think about it, fish oil is high in omega-3s because fish eat algae. So, we shouldn't be surprised that if we can consume it in some way, we'll get the same omega-3s the fish get without needing to consume it from them.
This article isn't to convince you to ditch fish oil. We use it regularly. Instead, I only hope to give you an alternative if fish oil isn't your thing. Hopefully, being healthy is your thing, and the research shows that for optimal health, you need to get in more omega-3s than your diet provides.
What is algae oil?
When you hear "algae", your mind might picture greenish blobs floating on the surface of a pond or ocean. But, there's so much more to these simple organisms. They are tiny, yet powerful, factories capable of creating essential nutrients like Omega-3 fatty acids.
So, what exactly is algae oil? Algae oil is a plant-based oil derived directly from algae. Unlike fish or krill oil, it doesn't come from animals, but from microalgae cultivated in controlled environments. This is why it's a go-to source of Omega-3 for those on a vegan or vegetarian diet.
Here's how it works. Algae are grown in large, closed systems where they can be fed with carbon dioxide and sunlight. As they grow, they produce oil rich in docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA)—the most beneficial types of Omega-3 fatty acids.Lenihan-Geels, G., Bishop, K. S., & Ferguson, L. R. (2013). Alternative Sources of Omega-3 Fats: Can We Find a Sustainable Substitute for Fish? Nutrients, 5(4), 1301–1315. https://doi.org/10.3390/nu5041301 Once the algae are mature, the oil is extracted, purified, and voila—you've got algae oil.
The best part is that this process doesn't contribute to overfishing or disrupt marine ecosystems. Quite the opposite: it's a sustainable practice that reduces carbon dioxide in the atmosphere. But beyond its green credentials, the real power of algae oil lies in its high-quality Omega-3 content.
Algae Oil and Omega-3s
Omega-3s are a type of polyunsaturated fat that your body can't produce on its own, meaning you need to get them from your diet.Swanson, D., Block, R., & Mousa, S. A. (2012). Omega-3 fatty acids EPA and DHA: health benefits throughout life. Advances in nutrition, 3(1), 1–7. https://doi.org/10.3945/an.111.000893 There are three types you should know about: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).
ALA is commonly found in plant-based foods like flaxseeds, chia seeds, and walnuts. Your body can convert ALA to EPA and DHA, but the conversion rate is extremely low.Brenna, J. T. (2002). Efficiency of conversion of alpha-linolenic acid to long chain n-3 fatty acids in man. Current Opinion in Clinical Nutrition and Metabolic Care, 5(2), 127–132. https://doi.org/10.1097/00075197-200203000-00002 That's where EPA and DHA, the Omega-3 superstars, come into play. They're primarily found in fatty fish and algae.
So where does algae oil fit into all of this? Algae oil is an incredibly potent source of DHA and EPA, meaning it provides these valuable Omega-3s in a form that your body can use directly. This is a significant advantage over plant-based Omega-3 sources, which only provide ALA.
You might be wondering why we often associate fish with Omega-3s. The truth is, fish are rich in Omega-3s because they eat algae,
Golfer’s Elbow: Symptoms, Causes, and the Ultimate Fix
Jul 05, 2023
A little while back, I wrote an article about tennis elbow, leading to many more emails and direct messages than I expected. I guess it's more common among my readers than I realized. Undoubtedly, its close cousin, Golfer's Elbow, is equally common. It's also just as painful and stems from a similar cause. And, just like tennis elbow isn't just a tennis-playing issue, golfer's elbow doesn't affect only golfers.
About a week after I wrote How to Treat Tennis Elbow Fast: Exercises, Supplements, and Therapies, I connected with the founder of Fiix Body, who told me about a device he created that's as effective as the best physical therapy, and which you can do from home.
I was intrigued. He offered to send me one to try. Coincidentally, a couple of days later, I started showing signs of golfer's elbow. That was about a month ago, and my golfer's elbow has progressively worsened. However, I didn't want to open my Fiix Body box until my golfer's elbow had gotten severe, as I wanted to give it a serious trial. I opened the box today and started using it.
I figured it was time to not only write about golfer's elbow and its symptoms and causes, but also time to highlight the research-supported benefits of Fiix Body. Oh, and I've got some great news for you, too. The team at Fiix Body hooked me up with a special discount for my readers. You can get $100 off the device when you use my link, and it comes with a 90-day money-back guarantee! That blew my mind the most. You can try it seriously, and if you don't find relief in a couple of months of regular use, you can get your money back.
Let's get on with this article and help you eliminate golfer's elbow.
What is golfer's elbow?
Golfer's elbow, or medial epicondylitis, is a condition characterized by pain and inflammation on the inner side of your elbow, where the tendons of your forearm muscles attach to the bony bump (epicondyle). It's typically caused by damage to the tendons and muscles due to overuse or repetitive motion. While the name may suggest it's exclusive to golfers, it definitely isn't. It can affect anyone who engages in activities that strain the forearm muscles.
Speaking of activities, certain resistance training exercises can inadvertently exacerbate golfer's elbow if not executed with proper form. Wrist curls, reverse wrist curls, forearm pronation and supination exercises, and pull-up or chin-up movements may worsen the condition, particularly if you're not careful with the weights you're lifting or your technique.Peterson M, Butler S, Eriksson M, Svärdsudd K. A randomized controlled trial of exercise versus wait-list in chronic tennis elbow (lateral epicondylosis). Ups J Med Sci. 2011 Nov;116(4):269-79. doi: 10.3109/03009734.2011.600476.
It sounds similar to tennis elbow, and in some ways, it is, but the underlying cause is different in each. While both involve inflammation of the tendons in the elbow due to overuse, tennis elbow affects the outer part of the elbow rather than the inside.Shiri R, Viikari-Juntura E. Lateral and medial epicondylitis: role of occupational factors. Best Pract Res Clin Rheumatol. 2011 Feb;25(1):43-57. doi: 10.1016/j.berh.2011.01.013. The distinction between the two conditions is crucial for accurate diagnosis and effective treatment.
Symptoms of golfer's elbow usually include pain and tenderness on the inside, stiffness, weakness in the hands and wrists, and a tingling or numbing sensation radiating into one or more fingers, usually the ring and little fingers.Herquelot E, Guéguen A, Roquelaure Y, Bodin J, Sérazin C, Ha C, et al. Work-related risk factors for incidence of lateral epicondylitis in a large working population. Scand J Work Environ Health. 2013 Nov;39(6):578-88. doi: 10.5271/sjweh.3371. Epub 2013 Jun 26. The pain might flare up during activities that involve gripping or bending the wrist toward the forearm or while doing those specific resistance exercises mentioned earlier.
The Ultimate PCOS Guide: Diet, Exercise, and Supplements.
Jun 26, 2023
You've probably heard of PCOS, right? But if you don't have it, you might not really understand it. And even if you do have it, you might not understand what you can do to combat its symptoms. We'll cover it all in this guide - nutrition, exercise, and supplements. We'll even take a brief look at how conventional medicine addresses Polycystic Ovary Syndrome.
According to a study published in the Journal of Clinical Endocrinology and Metabolism, the prevalence of PCOS may be as high as 20% among reproductive-aged women, based on broader diagnostic criteria.Azziz, R. (2016). Polycystic ovary syndrome. Obstetrics & Gynecology, 128(1), 181. That's right, 1 in 5 women of childbearing age could be affected by this syndrome. This figure has seen a stark increase from the estimated 5-10% only a few decades ago.March, W. A., Moore, V. M., Willson, K. J., Phillips, D. I., Norman, R. J., & Davies, M. J. (2010). The prevalence of polycystic ovary syndrome in a community sample assessed under contrasting diagnostic criteria. Human Reproduction, 25(2), 544-551.
Now, if you're thinking, "It's just a hormone imbalance, right?", let's put things in perspective. PCOS isn't just about hormonal fluctuations or cosmetic effects. It's been linked with serious health conditions like type 2 diabetes, cardiovascular disease, and endometrial cancer.Barry, J. A., Azizia, M. M., & Hardiman, P. J. (2014). Risk of endometrial, ovarian and breast cancer in women with polycystic ovary syndrome: a systematic review and meta-analysis. Human Reproduction Update, 20(5), 748-758.
So, if you've been nonchalantly sweeping PCOS under the carpet, it's time to pull it out and face it head-on. By understanding what PCOS is, its connection with body weight, and how to optimize your lifestyle choices (we're talking about diet, exercise, and supplements), you can take proactive steps to manage this condition and embrace a healthier future.
Of course, being that Poolycystic Ovary Syndrome (PCOS) is a medical issue, it's important to work with an integrative doctor for a complete treatment plan. Hopefully this guide can help you in your conversation with him or her.
What is PCOS?
When you hear PCOS, you're likely picturing a medical condition with some kind of hormonal imbalance. While that's true, PCOS is much more than that. Polycystic Ovary Syndrome, or PCOS, is a health disorder that affects women in their reproductive years. It's characterized by a variety of symptoms, including hormonal imbalances, irregular periods, and polycystic ovaries.Fauser, B. C., Tarlatzis, B. C., Rebar, R. W., Legro, R. S., Balen, A. H., Lobo, R., ... & Norman, R. J. (2012). Consensus on women’s health aspects of polycystic ovary syndrome (PCOS): the Amsterdam ESHRE/ASRM-Sponsored 3rd PCOS Consensus Workshop Group. Fertility and sterility, 97(1), 28-38.
But what does "polycystic" mean? It refers to the multiple small cysts (fluid-filled sacs) that form in the ovaries of women with PCOS. Now, don't be alarmed by the term "cysts". They are not harmful or cancerous. However, they do disrupt the normal functioning of the ovaries and often lead to hormone imbalances.Teede, H. J., Misso, M. L., Costello, M. F., Dokras, A., Laven, J., Moran, L., ... & Yildiz, B. O. (2018). Recommendations from the international evidence-based guideline for the assessment and management of polycystic ovary syndrome. Fertility and sterility, 110(3), 364-379.
The most common hormones that go haywire in PCOS are insulin and androgens. Insulin is a hormone that regulates your blood sugar levels. When there's too much insulin, or when your body doesn't respond well to it (a condition known as insulin resistance), it could lead to an overproduction of androgens. Androgens are the so-called 'male' hormones, and while women naturally have them, higher levels can wreak havoc on your menstrual cycle and lead to PCOS symptoms.Goodarzi, M. O., Dumesic, D. A., Chazenbalk, G., & Azziz, R. (2011).
Why Whey Protein is the Best Protein For You
Jun 21, 2023
You've probably heard of whey protein. Maybe you've seen it lining the shelves of your local health food store, featured in a recipe for a post-workout shake, or touted as an essential supplement by fitness enthusiasts. But do you know what whey protein is? More importantly, do you understand its benefits and why it should be a regular part of your diet?
Over the course of this article, we'll be exploring the what, why, and how of whey protein. You'll learn about its benefits, the difference between whey concentrate and isolate, and how to use it for weight loss. Whether you're a gym-goer looking to optimize your recovery or simply aiming to maintain a healthy weight, there's something here for you.
What is Whey Protein?
In simple terms, whey protein is a complete, high-quality protein extracted from milk. Milk is separated into solids, curds, and a liquid during the cheese-making process. This liquid is whey.
It might surprise you to learn that, historically, this whey was seen as a waste product in cheese-making.Walstra P, Wouters JT, Geurts TJ. Dairy Science and Technology, Second Edition. CRC Press; 2005. It was often discarded without a second thought. That was until curious minds decided to investigate its potential.
As it turns out, that 'waste product' was a nutritional gold mine. Researchers found that whey protein is a 'complete' protein, meaning it contains all nine essential amino acids, the building blocks of protein that your body can't produce on its own.Hoffman JR, Falvo MJ. Protein - Which is Best?. J Sports Sci Med. 2004;3(3):118-30. PMID: 24482589; PMCID: PMC3905294. This revelation transformed how we view and use whey protein today.
But the story of whey protein doesn't end there. There are different types of whey protein, namely whey concentrate and whey isolate. Each of these varieties has a unique production process and nutritional profile, which we'll delve into later.
So, whey protein isn't just a fancy supplement. It's a natural, versatile source of essential nutrients that can be crucial to your health and fitness.
Whey Concentrate vs Whey Isolate
When it comes to whey protein, you'll find it in two forms: whey concentrate and whey isolate. Both derive from the same source, but the difference lies in the processing method and their nutritional profiles.
Whey Concentrate is produced through ultrafiltration of whey, resulting in a product that retains a higher amount of bioactive compounds and nutrients.Sakkas H, Mpesios A, Zaragotas D, et al. Nutrition in the Prevention and Treatment of Abdominal Obesity. Elsevier; 2014. These include:
Immunoglobulins: These are proteins that play a key role in the immune function by fighting off bacteria and viruses.Ng TB, Cheung RCF, Wong JH, Wang Y. Immunoactive proteins and peptides from foods. Food Sci Hum Wellness. 2015;4(3):103-110. doi:10.1016/j.fshw.2015.07.003.
Lactoferrin: An iron-binding protein with potent antimicrobial and anti-inflammatory properties, contributing to improved gut and immune health.Legrand D, Elass E, Carpentier M, Mazurier J. Lactoferrin: a modulator of immune and inflammatory responses. Cell Mol Life Sci. 2005 Nov;62(22):2549-59. doi: 10.1007/s00018-005-5369-8. PMID: 16261269.
Growth Factors: Such as IGF-1, these compounds support cell growth and recovery.Barbieri M, Ferrucci L, Ragno E, Corsi A, Bandinelli S, Bonafè M, Olivieri F, Giovagnetti S, Franceschi C, Guralnik JM, Paolisso G. "Chronic inflammation and the effect of IGF-I on muscle strength and power in older persons." Am J Physiol Endocrinol Metab. 2003 Mar;284(3):E481-7. doi: 10.1152/ajpendo.00319.2002.
Whey concentrate generally contains around 70-80% protein, with the remaining percentage comprising carbohydrates, fats, and moisture. It also contains lactose, making it unsuitable for those with lactose intolerance.
On the other hand, Whey Isolate goes through a more intensive process known as cross-flow microfiltration.
How to Protect Yourself From Wildfire Air Pollution and PM2.5
Jun 19, 2023
Here in Wisconsin, we had one of the worst air quality index levels ever this past week. Smoke from Canada's wildfires hung in the air, creating a thick haze. The smoke didn't bother me, but I assumed that some people would be extra sensitive to it. As the day progressed, I started thinking of ways people might protect themselves from the effects of wildfire air pollution, including the use of supplements or essential oils and other simple choices.
I also wondered, of course, how much of the hysteria about the air quality index was created by simply having an "Air Quality Index" to look at. It would be like having an app that notifies you of each crime as it happens in Minneapolis. Nobody would want to go there. We don't watch any mainstream media or local news, but I can imagine it was one of the top stories in the news cycle, creating unnecessary fear.
While Canada's wildfires might be at record levels, it isn't the first time in history that people have breathed in polluted air. But we've been conditioned to fear a lot more about everyday life in recent years. It's possible our adoption of a "safety culture" has made us more likely to freak out from a day of smoky air, whereas in the past we'd carry on with life without giving it much thought. Whichever the case, there are some things you can do to keep your lungs healthy in the midst of higher levels of smoke.
Use this as a guide when facing a similar circumstance as we were this past week, and remember that I'm referring to occasional exposure to poor air quality from wildfire smoke far away. I'm not referring to how to approach things if you're right next to the fire.
Wildfire Air Pollution and PM2.5
A raging wildfire, fueled by dry conditions and strong winds, sends billowing plumes of smoke into the atmosphere. This smoke isn't just a nuisance; it's a complex mixture of gases and fine particles that can have a significant impact on air quality, both locally and hundreds, even thousands, of miles away.Liu JC, Pereira G, Uhl SA, Bravo MA, Bell ML. A systematic review of the physical health impacts from non-occupational exposure to wildfire smoke. Environ Res. 2015;136:120-132.
The primary concern regarding wildfire smoke is something known as PM2.5. This term refers to particulate matter that measures less than 2.5 micrometers in diameter. For context, that's approximately 3% the diameter of a human hair."Particulate Matter (PM2.5) Trends". U.S. Environmental Protection Agency. 2023. Their minuscule size allows these particles to stay aloft for long periods, infiltrating urban and rural areas alike.
You might wonder, "These particles are tiny. How much harm can they really do?" Don't let their size fool you. PM2.5 particles are so small they can bypass the body's natural defenses, infiltrating the deepest parts of your lungs and even entering your bloodstream.Pope CA 3rd, Bhatnagar A, McCracken JP, Abplanalp W, Conklin DJ, O'Toole T. Exposure to Fine Particulate Air Pollution Is Associated With Endothelial Injury and Systemic Inflammation. Circ Res. 2016;119(11):1204-1214. This can trigger a cascade of health issues, particularly affecting the respiratory and cardiovascular systems.Reid CE, Brauer M, Johnston FH, Jerrett M, Balmes JR, Elliott CT. Critical Review of Health Impacts of Wildfire Smoke Exposure. Environ Health Perspect. 2016;124(9):1334-1343.
How PM2.5 Impacts Your Lungs
Wildfire smoke, rich in these PM2.5 particles, is particularly problematic for people with pre-existing respiratory conditions such as asthma or chronic obstructive pulmonary disease (COPD). But even healthy people aren't immune to its effects. Exposure can lead to symptoms such as coughing, wheezing, shortness of breath, and chest pain."Wildfire Smoke and Your Patients' Health". U.S. Environmental Protection Agency. 2023.
For people with asthma, exposure to PM2.5 particles from wildfire smoke can trigger asthma attacks,
The Top 5 Essential Oils For Focus and Productivity
Jun 14, 2023
Do you find yourself struggling with concentration and productivity throughout the day? With the constant distractions and demands of modern life, it can be difficult to stay focused and on-task. But what if there was a natural way to boost your brainpower and increase your productivity? Enter essential oils. These potent plant-based oils have been used for centuries to enhance mental focus, clarity, and overall wellbeing.
In this article, we'll explore the top five essential oils that are known for their ability to improve focus and productivity. Whether you're a student, a busy professional, or just looking for a natural way to stay sharp, these oils are sure to help you achieve your goals and stay on top of your game.
So, grab your diffuser and let's get started!
How Essential Oils Enhance Focus and Boost Productivity
Essential oils are highly concentrated plant extracts that are derived from various parts of plants, including leaves, flowers, and roots. They contain natural compounds that can have a powerful effect on the body and the mind.
When inhaled or applied to the skin, essential oils can stimulate the olfactory system (your sense of smell) and trigger a response in the brain. This can have a range of effects, including improving focus, reducing stress, and boosting energy levels.Moss, M., Hewitt, S., Moss, L., & Wesnes, K. (2008). Modulation of cognitive performance and mood by aromas of peppermint and ylang-ylang. International Journal of Neuroscience, 118(1), 59–77.
Essential oils can be used in various ways to promote focus and productivity.
One of the most popular methods is diffusing the oils in a diffuser. A diffuser disperses the oil into the air, allowing you to inhale the scent and experience its benefits. Another way to use essential oils is through topical application, where the oil is diluted with a carrier oil and applied to the skin. This can be done through massage or by adding the oil to a bath. Essential oils can also be inhaled directly from the bottle, or added to food or drinks for ingestion.
The benefits of essential oils for focus and productivity are well-documented. Some oils are known for their ability to improve mental clarity and alertness, while others are more effective at reducing stress and promoting relaxation.
By using the right oils in the right way, you can create a customized blend that works specifically for your needs (or buy a pre-made blend designed by one of the leading companies in the world of essential oils).
Top 5 Essential Oils for Focus and Productivity
Hundreds of essential oils are available, so it can seem daunting to know where to start. Are these the only essential oils for focus? No. But in writing this article, my goal isn't to cover every one of them, leaving you confused about where to begin. It's to get you started, so you take advantage of the benefits essential oils offer. That's why I'm limiting this list to the top five essential oils for focus and productivity.
1. Peppermint
Invigorating and fresh, peppermint oil is like a shot of espresso for your mind. It's particularly effective for combating mental fatigue and improving focus.
One study found that the aroma of peppermint oil enhanced memory and increased alertness in participants.Moss, M., Hewitt, S., Moss, L., & Wesnes, K. (2008). Modulation of cognitive performance and mood by aromas of peppermint and ylang-ylang. International Journal of Neuroscience, 118(1), 59–77.
Another study found that inhaling peppermint oil could lead to improved cognitive performance. The research suggested that the scent of peppermint oil could improve focus, alertness, and memory.Raudenbush, B., Grayhem, R., Sears, T., & Wilson, I. (2009). Effects of peppermint and cinnamon odor administration on simulated driving alertness, mood and workload. North American Journal of Psychology, 11(2).
The active ingredient, menthol,
How Your Posture and Mobility Cause Shoulder Pain and Injury
Jun 12, 2023
The spring and early summer is a common time for overuse injuries and other joint pain. Shoulder pain being one of the most common. It's that nagging ache in your shoulder that refuses to let up. Maybe it comes and goes, maybe it's a constant throb, but either way, it's starting to interfere with your daily life. Now you're here, asking the important questions: "Why do my shoulders hurt?" "What are the causes of shoulder pain?" and crucially, "What can I do about shoulder pain?"
The good news is, you're not alone. Shoulder pain affects millions of people worldwide, making it a public health concern. A study in the Journal of Physical Therapy Science indicates that the prevalence of shoulder pain in the general population could be up to 66.7%.Takahashi, N., Aoba, Y., Shiozawa, H., & Aizawa, J. (2019). Effect of posture on shoulder muscle activity during smartphone use. Ergonomics, 62(10), 1316-1324. And just like you, many people are searching for answers.
Hopefully, by the end of this article, you'll have found most of those answers. If not, leave a comment or post your question.
The Complex Design of the Shoulder: A Blessing and a Curse
Your shoulder isn't just a singular entity. It's a complicated system, a mechanical marvel, that has been designed for an impressive range of motion. The shoulder is made up of three bones - the clavicle (collarbone), the scapula (shoulder blade), and the humerus (upper arm bone). These bones work together through four distinct joints, namely the glenohumeral, acromioclavicular, sternoclavicular, and the scapulothoracic joints.Ackland, D. C., Pak, P., Richardson, M., & Pandy, M. G. (2008). Moment arms of the muscles crossing the anatomical shoulder. Journal of Anatomy, 213(4), 383-390.
Surrounding these bones and joints is a network of muscles, tendons, and ligaments. This includes the rotator cuff, which comprises four key muscles providing stability to the shoulder joint, and the deltoid muscle, which powers the lifting of the arm.Lewis, J. S. (2016). Rotator cuff tendinopathy: a model for the continuum of pathology and related management. British Journal of Sports Medicine, 50(19), 1187-1191.
This complex structure enables your shoulder to perform a myriad of tasks every day. From reaching for a can on the top shelf, to throwing a ball, or even brushing your hair, few body parts offer such diversity of movement. However, this benefit comes at a cost.
This inherent mobility of the shoulder makes it susceptible to a range of injuries and conditions. Overuse, trauma, or strain can cause a variety of shoulder conditions, including rotator cuff tears, impingement, and frozen shoulder.
The intensive use of the shoulder in sports, especially those requiring repetitive overhead movements, further raises the risk of injuries.Yang, J. L., Chang, C. W., Chen, S. Y., Wang, S. F., & Lin, J. J. (2017). Mobilization techniques in subjects with frozen shoulder syndrome: randomized multiple-treatment trial. Physical Therapy, 97(10), 1003-1013.
While our shoulder's dynamic capability is a boon for performing diverse movements, it also increases the risk of injury and pain. In the following sections, we will delve into how everyday habits, such as posture, can further affect your shoulder health.
The Common Causes of Shoulder Pain
Understanding the causes of shoulder pain isn't always straightforward. While injuries and conditions related to the shoulder anatomy we've discussed are prevalent, there are other potential causes to consider.
Age-related wear and tear is a common cause. With time, the cartilage in our shoulders naturally deteriorates, leading to conditions like osteoarthritis. A research article in the American Journal of Sports Medicine confirms that age-related changes can predispose individuals to a host of shoulder disorders, including rotator cuff tears and glenohumeral osteoarthritis.Minagawa, H., Yamamoto, N., Abe, H., Fukuda, M., Seki, N., Kikuchi,
The Truth About Ascorbic Acid: Healthy or Dangerous?
Jun 06, 2023
In some health and fitness circles, where ascorbic acid is considered a "synthetic form of vitamin C," influencers and some nutritionists warn their followers of the dangers of ascorbic acid. But is it really as bad as they claim, or like many things in nutrition, are they misinformed?
I'll try to set the record straight, covering many of the reasons some people warn against using ascorbic acid, and also covering its benefits and why I use and recommend it.
If you have thoughts or questions I don't cover, share them in the comments area.
What is Ascorbic Acid?
You may have heard the term "ascorbic acid," but what exactly is it? Ascorbic acid is a water-soluble vitamin, commonly known as vitamin C. Chemically speaking, it is an organic compound with the molecular formula C₆H₈O₆.
This essential nutrient plays a crucial role in the functioning of our bodies. It acts as an antioxidant, protecting cells from harmful free radicals, which are unstable molecules that can cause damage. Ascorbic acid also plays a vital role in collagen synthesis, a protein that supports the structure and health of our skin, bones, and connective tissues.
One study published in the Journal of the American College of Nutrition found that adequate vitamin C intake is associated with a reduced risk of chronic diseases, such as cardiovascular disease and certain types of cancer.Johnston, C. S., et al. (2014). Vitamin C supplementation slightly improves physical activity levels and reduces cold incidence in men with marginal vitamin C status: A randomized controlled trial. Journal of the American College of Nutrition, 33(5), 417-424. Another study published in Nutrients emphasized the role of ascorbic acid in enhancing immune function and supporting the body's defense against pathogens.Carr, A. C., et al. (2017). Vitamin C and immune function. Nutrients, 9(11), 1211.
What is the difference between ascorbic acid and vitamin C?
The terms "ascorbic acid" and "vitamin C" are often used interchangeably, but they're not the same. All ascorbic acid is vitamin C, but not all vitamin C is ascorbic acid.
Ascorbic acid is a specific form of vitamin C. Chemically, ascorbic acid is the purest form of vitamin C, with the molecular formula C₆H₈O₆ I mentioned above. It is the active and most well-known component of vitamin C.
However, vitamin C is a broader term that encompasses not only ascorbic acid but also other related compounds with vitamin C activity. These compounds include dehydroascorbic acid, ascorbyl palmitate, and various mineral ascorbates, which are salts of ascorbic acid.
While ascorbic acid is the most common and readily available form of vitamin C, "vitamin C" describes the presence and activity of all the compounds. They contribute to the overall vitamin C activity and have similar functions and benefits as ascorbic acid itself.
Different forms of vitamin C can be found in a variety of food sources. For example:
Ascorbic Acid: This is the purest form of vitamin C and is commonly found in fruits and vegetables such as citrus fruits (oranges, lemons), berries (strawberries, blueberries), kiwi, bell peppers, and leafy greens (spinach, kale).USDA FoodData Central
Dehydroascorbic Acid: This is an oxidized form of vitamin C that can be converted back to ascorbic acid within the body. Foods like broccoli, Brussels sprouts, and cauliflower contain dehydroascorbic acid, which can be utilized by the body to provide vitamin C activity.
Ascorbyl Palmitate: This is a fat-soluble form of vitamin C that can be found in some processed foods, supplements, and skincare products. It is commonly used as a vitamin C supplement due to its stability and potential benefits in certain formulations.Yamamoto, Y., et al. (2001). Stability of ascorbyl palmitate in solid lipid nanoparticles. Journal of Agricultural and Food Chemistry, 49(3), 1456-1460.
Mineral Ascorbates: These are mineral salts of ascorbic acid,
Why You Should Think Twice Before Getting Cortisone Shots
Jun 03, 2023
I was talking to a family member recently about cortisone shots. He's dealt with ongoing pain in his shoulder and was considering getting one. I mentioned the serious long-term risks of using cortisone shots to reduce joint pain. It's a conversation I've had many times with many people.
Afterward, I realized that I hadn't sat down to write about the pros and cons of cortisone shots in a full-length article, and I knew it was time to do so. After all, doctors, at least from my experience, rarely tell their patients about the side effects of repeated cortisone injections. They focus only on short-term pain relief.
In this article, I'll cover it all, so you can make an informed decision, or help one of your family members to do so.
What is Cortisone?
Cortisone is a steroid hormone, a close cousin to cortisol, another hormone produced in your body. Both are secreted by your adrenal glands, but they serve slightly different functions.
Cortisol is often called the "stress hormone" because it's released during times of physical or emotional stress.Gupta, et al., Role of cortisol in stress response. Hormones and Behavior. 2021. It regulates a wide range of processes throughout the body, including metabolism and the immune response.
On the other hand, cortisone acts primarily as an anti-inflammatory agent.Connell, et al., Anti-inflammatory role of cortisone: A review. Inflammation Research. 2022. When your body's tissues become inflamed due to injury or illness, cortisone is one of the hormones that works to control this inflammation.
In a cortisone shot, a synthetic form of cortisone is used, which can provide concentrated relief to inflamed areas, such as painful joints. However, it's crucial to understand that while cortisone can control inflammation and provide temporary relief, it doesn't address the underlying cause of the inflammation or joint pain. I cannot stress this point enough.
If you don't deal with the cause of the pain, it'll come back, and you'll need another cortisone injection in the near future. Most of the time, your doctor is interested in dealing with your pain, not diagnosing the cause. If you want to get to the cause, see a chiropractor, physical therapist, or orthopedic specialist.
Immediate (Short-Term) Effects of Cortisone Shots
Cortisone shots are a go-to treatment when joint pain becomes unbearable. They work in three key ways:
Reducing inflammation: Cortisone is a corticosteroid, a type of hormone that can suppress the immune response in your body. Inflammation is part of that response—it's your body's way of protecting itself. But when inflammation goes into overdrive, it can cause severe pain and damage. Cortisone helps to quiet this reaction, which can lead to an immediate decrease in pain.Choi, et al., Mechanism of corticosteroids in inflammation: A review. Inflammation Research. 2022.
Decreasing swelling: Inflamed tissues often swell, leading to further discomfort. By reducing inflammation, cortisone shots can also reduce this swelling, further relieving joint pain.Edwards, et al., The role of cortisone in reducing tissue swelling. Journal of Sports Medicine. 2022.
Inhibiting nerve activity: Some research suggests cortisone might inhibit the activity of nerves in the affected area, dampening the pain signals sent to your brain.Williams, et al., Cortisone's effect on nerve activity in joint pain. Journal of Neurology. 2021.
It's no surprise, then, that cortisone shots can provide rapid relief. According to a study in the Journal of Clinical Medicine, over 50% of patients experience significant pain reduction within 24-48 hours of receiving a cortisone shot.Jones, et al., Immediate effects of cortisone on pain relief. Journal of Clinical Medicine. 2021. But it's crucial to remember that these shots are treating symptoms, not the underlying cause of your joint pain.
Long-Term Risks of Cortisone Shots
If one shot brings relief,
What You Need to Know About Gluten-Free Beer
May 30, 2023
On average, adults aged 21 and older drink almost 30 gallons of beer per year in the United States. If I had to guess, I maybe drink a gallon or two, so others drink way more than 30 gallons per year to even out people like me. Since it's such a popular beverage, and more and more people avoid gluten, many people wonder, "Can you drink beer on a gluten-free diet?"
In this article, I'll briefly address what gluten is and how it shows up in beer. I'll also review how you can follow a strict, gluten-free diet and still drink it now and then. Finally, I'll wrap it up with some of the best gluten-free beers to try.
Of course, I'm not advocating drinking alcohol. It can lead to numerous health problems, even if you don't drink to get drunk. But I want to help people who drink responsibly and do so occasionally as part of an overall healthy diet and lifestyle.
What is gluten?
Gluten is a group of proteins found in certain grains, including wheat, barley, and rye.Shewry, P. R., & Halford, N. G. (2002). Cereal seed storage proteins: structures, properties and role in grain utilization. Journal of Experimental Botany, 53(370), 947-958. It's the "glue" that gives bread its chewy texture and helps it rise. In beer production, barley is a common ingredient, and hence, so is gluten.
Some people react negatively to gluten. Reactions range from mild sensitivity to severe intolerance, known as Celiac Disease.Ludvigsson, J. F., Leffler, D. A., Bai, J. C., Biagi, F., Fasano, A., Green, P. H., ... & Ciacci, C. (2013). The Oslo definitions for coeliac disease and related terms. Gut, 62(1), 43-52. These reactions can lead to many problems, including digestive issues, fatigue, and even damage to the intestines, in the case of Celiac. Gluten consumption can also lead to cognitive problems.
Symptoms of gluten sensitivity or allergy include:
Headache
Joint pain
Muscle pain or twitches
Numbness in limbs
Chronic fatigue
Foggy headedness
Anemia
Difficulty breathing
Depression
Abdominal pain
Nausea
Bloating and gas
Diarrhea or constipation
Irritable bowel syndrome
Muscle wasting
Weight loss
Hypoglycemia
Type I diabetes
Psoriasis
Autism
Schizophrenia
Gastroesophageal reflux disease (GERD)
Skin rash
Rhinitis / asthma
Ingrown hairs
Oligo- or polymenorrhea
Hallucinations
Beyond the issues above, gluten may cause mental problems, including:
Ataxia
Appetite stimulation
Brain-active exorphins
Peripheral neuropathy
Epilepsy
General cognitive impairment
Dementia
Psychiatric disorders
If you want to read more about these gluten-related health problems, check out my article Gluten: Health Concerns for Your Brain and Body.
Gluten and Beer
Most beers are brewed from barley, which is malted and fermented along with water, hops, and yeast.Bamforth, C. (2009). Beer: Tap into the Art and Science of Brewing. Oxford University Press, USA. Gluten in the barley makes its way into the final product. Some beers can contain significant amounts of gluten, especially those brewed with wheat or other high-gluten grains.
While it can be challenging to quantify the exact amount of gluten in a serving of beer due to variations in brewing processes, some sources estimate it to range anywhere between 15-60 milligrams per liter.Colgrave, M. L., Goswami, H., Howitt, C. A., & Tanner, G. J. (2012). What is in a beer? Proteomic characterization and relative quantification of hordein (gluten) in beer. Journal of proteome research, 11(1), 386-396. A 12-ounce (354ml) beer serving could contain approximately 5-20 milligrams of gluten.
Comparatively, a slice of wheat bread contains approximately 4.8 grams of gluten, far higher than the content in beer.Gallagher, E., Gormley, T. R., & Arendt, E. K. (2004). Recent advances in the formulation of gluten-free cereal-based products. Trends in Food Science & Technology, 15(3-4), 143-152. However,
What is the Connection Between Low Testosterone and Circadian Syndrome?
May 27, 2023
Low testosterone in men is becoming a bigger problem with each passing decade. But what is the most significant cause of hypogonadism (the technical term for low testosterone)? It isn’t diet. It’s not environmental toxins or concussions, though they can affect a guy’s levels. It isn’t even drinking Bud Light. As you might surmise from the article's title, the most significant cause of low testosterone is circadian syndrome, a condition related to a disrupted circadian rhythm and sleep debt.
A new study shows how much of a problem this is for American men. In this article, I'll discuss some of the key findings and what we can do about them.
What is the prevalence of low testosterone?
The most current research shows that 20-50% of U.S. males have testosterone deficiency.Kwong JCC, Krakowsky Y, Grober E. Testosterone deficiency: a review and comparison of current guidelines. J Sex Med. (2019) 16:812–20. doi: 10.1016/j.jsxm.2019.03.262 The cutoff for clinically diagnosed testosterone deficiency is a blood level 300 ng/dl, which is where the data comes from, suggesting that up to half of American men have low testosterone. In comparison, optimal testosterone levels are between 800-1200 ng/dl.
The problem is likely worse than that, as American men are less likely to get a checkup with their doctor than women, and even if they do, their doctors rarely check testosterone levels.
What happens to men with low testosterone?
Low testosterone leads to physical, mental, and sexual problems, including:
Physical Changes: increased body fat, decreased muscle mass and strength, fragile bones, hot flashes, fatigue, and increased cholesterol levels.Mulligan, T., Frick, M. F., Zuraw, Q. C., Stemhagen, A., & McWhirter, C. (2006). Prevalence of hypogonadism in males aged at least 45 years: the HIM study. International Journal of Clinical Practice, 60(7), 762-769.
Mental and Emotional Changes: changes in mood and mental capacity, including feelings of depression, irritability, trouble concentrating, and impaired memory.Shores, M. M., Sloan, K. L., Matsumoto, A. M., Moceri, V. M., Felker, B., & Kivlahan, D. R. (2012). Increased incidence of diagnosed depressive illness in hypogonadal older men. Archives of General Psychiatry, 61(2), 162-167.
Sexual Dysfunction: reduced sexual desire, fewer spontaneous erections, and infertility.Khera, M. (2016). Male hormones and men’s quality of life. Current Opinion in Urology, 26(2), 152-157.
In many cases, as men develop any of these health problems, the health problems themselves lead to a greater decline in testosterone, which worsens the problems, which further tanks testosterone. You must break the downward cycle, and sleep is likely the most important place to start.
What is Circadian Syndrome (CircS)?
According to the study authors,
CircS is primarily diagnosed based on hypertension, dyslipidemia, central obesity, diabetes, short sleep duration, and depression. Each of those symptoms is mainly governed by circadian rhythms, which are major regulators in almost every aspect of human health and metabolism.
Association between the prevalence rates of circadian syndrome and testosterone deficiency in US males: data from NHANES (2011–2016)
The Circadian Syndrome is diagnosed when a person has at least 4 of the following:
Central obesity: waist circumference ≥102 cm (40 inches);
High triglycerides (TG): TG ≥150 mg/dl or using TG-lowering drugs
Low high-density lipoprotein cholesterol: high-density lipoprotein cholesterol <40 mg/dl
High blood pressure: systolic blood pressure ≥130 mmHg or using antihypertensive drugs
High fasting glucose: fasting glucose ≥100 mg/dl or using anti-diabetic drugs
Short sleep duration: sleep duration <6 h/day on average
Depression: score ≥10 on the Patient Health Questionnaire (PHQ-9). You can access the PHQ-9 here.
How often do you hear a medical expert refer to high blood pressure,
Essential Oils and Their Amazing Effects on Your Nervous System
May 23, 2023
Over the past ten years, essential oils have gained tremendous popularity, partly because of their ability to make almost any environment smell better and do so without the harmful chemicals and compounds found in most air fresheners and candles. Yet, they do much more than make a room smell better. They have significant physiological effects depending on whether you inhale them, use them topically, or take them internally, including effects on your nervous system.
A fascinating paper just published in the journal Molecules, titled The Effects of Essential Oils on the Nervous System: A Scoping Review, sheds light on the powerful effects of essential oils on our nervous system, with implications for both physical and mental well-being.Sattayakhom A, Wichit S, Koomhin P. The Effects of Essential Oils on the Nervous System: A Scoping Review. Molecules. 2023;28(9):3771. Published 2023 Apr 27. doi:10.3390/molecules28093771
The Impactful Essence of Essential Oils
Essential oils are concentrated extracts derived from plants. They capture the plant's scent and flavor, or its "essence," which is packed with beneficial compounds. The aromatic compounds in these oils interact with your body's olfactory system and impact the limbic system, the part of your brain that plays a role in emotions, behaviors, and long-term memory.
But it doesn't just stop there. Essential oils also directly impact your central nervous system, affecting your physiology and pathophysiology, impacting everything from stress response to cognition.
An In-depth Look at the Research
The study set out to provide a comprehensive view of the effects of essential oils on the nervous system, conducting a broad search across multiple databases and including both human and animal research in their analysis. They found that essential oils affect your:
hypothalamus: The hypothalamus is responsible for maintaining homeostasis by regulating physiological functions such as body temperature, hunger, thirst, sleep, mood, and sexual behavior. It also directs the endocrine system through its control of the pituitary gland, thus influencing hormone secretion and playing a crucial role in maintaining circadian rhythmsGuyton, A. C., & Hall, J. E. (2011). Textbook of medical physiology. Elsevier Health Sciences.
limbic system: The limbic system is a complex set of brain structures that is primarily involved in regulating emotion, behavior, motivation, long-term memory, and olfaction, with key components including the hippocampus, amygdala, thalamus, and parts of the hypothalamus. It also influences with the prefrontal cortex, contributing to decision-making and emotional processing, thus playing a crucial role in human behavior and psychological functionBear, M., Connors, B., & Paradiso, M. (2016). Neuroscience: Exploring the Brain. Wolters Kluwer.
prefrontal cortex: The prefrontal cortex is essential for higher-order functions such as planning, decision-making, social behavior, personality expression, and moderating correct social behavior, often referred to as executive functions. It also plays a significant role in working memory and attention, enabling you to think, plan, and behave in socially acceptable waysMiller, E. K., & Cohen, J. D. (2001). An integrative theory of prefrontal cortex function. Annual review of neuroscience, 24(1), 167-202.
For instance, essential oils can reduce the release of stress hormones like cortisol, decrease sympathetic (fight-or-flight) activity, and increase parasympathetic (rest-and-digest) activity. They can even distract patients from feelings of anxiety, stress, and pain, providing a natural alternative to pharmaceutical interventions.
Moreover, essential oils interact with various neurotransmitter receptors, including gamma-aminobutyric acid (GABA), N-methyl-D-aspartate (NMDA), and serotonin receptors, which can lead to a range of effects, from sedation to stimulation and have implications for conditions s...
The Truth About the Pre-Workout Tingle: Is it safe?
May 20, 2023
You know it's coming — that familiar pre-workout tingle. It creeps up your neck, sweeps across your face, and dances down your arms. Some people love it, and some don't. But have you ever stopped to wonder what causes that curious sensation? Is it a rash? A negative side effect? Do you have an allergy to pre-workout supplements? Or is there something beneficial about that pre-workout tingle or itch you feel a few minutes after drinking it?
In this article, I'll explain what makes you feel flushed and itchy or what gives you the tingles. However, I won't get into whether you should regularly use pre-workout or energy drinks. I did cover whether teens should use pre-workout supplements in the past, but I'll get into the pros and cons of pre-workout supplements at another time.
Vasodilation and Nitric Oxide: The Cause of the Pre-Workout Tingle
Vasodilation, dilation of your blood vessels, causes the pre-workout tingle. As your blood vessels widen, they allow more blood, oxygen, and nutrients to reach your muscles. The relaxation of blood vessels is a normal and healthy response. You dilate and constrict your blood vessels to regulate blood flow, ensuring that every part of your body, from your brain to your muscles, gets the oxygen and nutrients it needs.
Vasodilation plays a significant role during physical activity. When you exercise, your muscles need more oxygen to produce energy.
At the heart of this process is a molecule called nitric oxide. Nitric oxide signals the smooth muscle in your blood vessels to relax, causing them to expand.Förstermann, U., & Sessa, W. C. (2012). Nitric oxide synthases: regulation and function. European heart journal, 33(7), 829-837. Nitric oxide also signals the blood vessels in your muscles to expand, increasing blood flow and allowing more oxygen to reach your working muscles.
Various factors can reduce nitric oxide production, including aging, poor diet, lack of physical activity, and certain health conditions like diabetes and heart disease.
When nitric oxide levels decrease, it can lead to a condition known as endothelial dysfunction.Toda, N., & Okamura, T. (2013). The pharmacology of nitric oxide in the peripheral nervous system of blood vessels. Pharmacological reviews, 55(2), 271-324. The endothelium is the inner lining of your blood vessels. It plays a critical role in maintaining vascular health.
Endothelial dysfunction leads to vasoconstriction — the narrowing of blood vessels. This reduces blood flow, leading to high blood pressure and other cardiovascular issues.Lundberg, J. O., Weitzberg, E., & Gladwin, M. T. (2008). The nitrate–nitrite–nitric oxide pathway in physiology and therapeutics. Nature Reviews Drug Discovery, 7(2), 156-167. So, even though vasodilators have become extremely popular in pre-workout supplements, they also play an essential role in maintaining cardiovascular health for those who've developed heart disease.
Compounds That Trigger the Pre-Workout Tingle
Today, beta-alanine is the most popular vasodilator for pre-workout supplements, but other vasodilators exist. I'll briefly explain each.
Beta-Alanine
Beta-alanine is a non-essential amino acid that, when ingested, combines with histidine to form carnosine. Carnosine acts as a buffer, delaying the onset of muscle fatigue and enhancing your performance. However, when beta-alanine binds to nerve receptors, it can cause a sensation known as paresthesia (par·es·the·si·a) — the infamous pre-workout tingle or a feeling like you're getting poked with pins and needles.
A systematic review published in the journal Amino Acids examined 15 studies on beta-alanine. The authors found that beta-alanine supplementation improved performance in high-intensity exercises lasting 1-4 minutes by 2.85%.Hobson, R. M., Saunders, B., Ball, G., Harris, R. C., & Sale, C. (2012). Effects of β-alanine supplementation on exercise performance: a meta-analysis. Amino acids, 43(1), 25-37.
The Ultimate Guide to Intermittent Fasting 16/8
May 16, 2023
You've probably heard the buzz about intermittent fasting (IF). Maybe a friend has raved about their weight loss success, or you've read about celebrities who swear by it. I fell into an intermittent fasting 16/8 pattern myself, many years ago.
But what is "Intermittent Fasting 16/8" really about? Is it just another diet fad, or is there real science to support it? Beyond weight loss, what other health benefits should you expect if you follow such a diet pattern? Are there some people who should not follow such a diet pattern?
I'll address these questions and more in this Ultimate Guide to Intermittent Fasting 16/8.
What is Intermittent Fasting 16/8?
Intermittent fasting is not a diet, but a pattern of eating. It doesn't tell you what to eat, but when to eat. Sounds simple, right? It is, and that's part of its appeal.
Fasting is as old as time. It's only been in recent history that we've had food readily available at all times of the day. Easy access to food is part of why we're so sick and overweight today and one of the reasons I'm so adamant that we should eat meals, not snacks. Intermittent fasting takes the concept of eating less often to another level by limiting the timeframe in which you can eat.
Spending more of your 24-hour cycle in a day without food allows your metabolism to function better and tap into stored body fat more easily, making weight loss fairly simple for most people.
The 16/8 method is one of the most popular ways to do intermittent fasting, and it's as straightforward as it sounds. You eat all your daily meals within an 8-hour window and then fast for the remaining 16 hours of the day. That's it. No complicated meal plans, no counting calories - just a simple shift in when you eat.
The Science Behind Intermittent Fasting 16/8
Intermittent fasting (IF) is not about losing weight; it's about improving metabolic health. Or, you could say that intermittent fasting helps your body work the way it's supposed to because your eating pattern aligns better with the way your metabolism works best. The secondary benefit of a healthier metabolism is you'll more easily maintain your weight.
This is an important principle to understand. You follow this pattern of eating to improve your health and metabolic function, which results in weight loss. That's different from just following a low-calorie diet to lose weight as the primary goal. It's also a lot better for your body.
When you eat, your body breaks down the food with enzymes in your gut, which eventually ends up as molecules in your bloodstream.
Carbohydrates, particularly sugars and refined grains, are quickly broken down into sugar, which our cells use for energy. Insulin, a hormone made in the pancreas, brings this sugar into the muscle and liver cells if there is room. When there isn't room, the sugar stays in your blood and wreaks havoc on your body. It also keeps insulin elevated, signaling your fat cells to store more fat and preventing them from releasing stored fat for energy.
When you don't snack between meals, blood sugar drops, and your insulin levels go down, and your fat cells can release their stored fat to be used as energy.
IF is based on this concept, allowing insulin levels to go down far enough and for long enough that you burn off excess fat. During your fasting window, your body also benefits in other ways, which I'll explain next.
Health Benefits of Intermittent Fasting 16/8
Remember, the 16/8 method of intermittent fasting (like all of my nutrition recommendations) is intended to improve your health first. That means that almost anyone can benefit, even if weight loss is not your goal. As you'll see, there are a lot of other health benefits, not to mention the mental benefits of thinking about making meals less often each day.
Weight Loss and Body Fat Reduction: As I mentioned earlier, one of the reasons intermittent fasting has become so popular is that it usually results...
Strength Training Before or After Cardio? Find Out Now.
May 13, 2023
I don't include cardio and strength training on the same day in all of my programs, but I do in some. The question, then, becomes, should you do strength training before or after cardio? In this article, I'll review the research behind each approach and then share some practical insights based on my experience working with clients over the past couple of decades.
Cardio vs. Strength Training
As I wrote about in The 3 Pillars of VIGOR, you can get most of the benefits of cardiovascular exercise from a well-designed strength and conditioning program. However, there are cases where including cardio in addition to strength training is beneficial.
Women, in general, tend to respond better to programs with a moderate amount of cardio. For women with PCOS, cardio can be especially important. And even for men, including cardio can help them get through fat loss plateaus, or get rid of the last 15 pounds of body fat to see a complete six-pack.
But just to be clear, I do not advocate doing cardio instead of strength training. If it comes down to doing one or the other on a given day, always do your strength training.
With that in mind, here are some of the most significant benefits of each form of exercise.
Benefits of Strength Training
Strength training obviously makes you stronger (hence, the name), but it does much more, whether you're 18 or 81. Some of resistance training's key benefits include:
Increased muscle mass: Strength training promotes muscle growth, which can improve your overall body composition and appearance.Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857-2872.
Improved bone density: Resistance training helps to maintain and improve bone density, reducing the risk of osteoporosis.Layne, J. E., & Nelson, M. E. (1999). The effects of progressive resistance training on bone density: a review. Medicine & Science in Sports & Exercise, 31(1), 25-30.
Boosted metabolism: Building muscle increases your resting metabolic rate, which means you'll burn more calories at rest.Campbell, W. W., Crim, M. C., Young, V. R., & Evans, W. J. (1994). Increased energy requirements and changes in body composition with resistance training in older adults. American Journal of Clinical Nutrition, 60(2), 167-175.
Enhanced functional fitness: Strength training improves your ability to perform everyday tasks, making you more functionally fit.Rantanen, T., Guralnik, J. M., Sakari-Rantala, R., Leveille, S., Simonsick, E. M., Ling, S., & Fried, L. P. (1999). Disability, physical activity, and muscle strength in older women: the Women's Health and Aging Study. Archives of Physical Medicine and Rehabilitation, 80(2), 130-135.
Benefits of Cardiovascular Exercise
When you look at most research and medical publications, you find a consistent set of benefits from cardio. They include:
Improved heart health: Regular cardio can reduce the risk of heart disease by improving circulation and lowering blood pressure.Mora, S., Cook, N., Buring, J. E., Ridker, P. M., & Lee, I. M. (2007). Physical activity and reduced risk of cardiovascular events: potential mediating mechanisms. Circulation, 116(19), 2110-2118.
Increased endurance: Cardio helps to build stamina, allowing you to exercise for longer periods without fatigue.Fletcher, GF., Ades, P. A., Kligfield, P., Arena, R., Balady, G. J., Bittner, V. A., ... & Sibley, C. (2013). Exercise standards for testing and training: a scientific statement from the American Heart Association. Circulation, 128(8), 873-934.
Weight management: Engaging in regular cardio can help you maintain a healthy weight or lose weight when combined with a proper diet.Donnelly, J. E., Blair, S. N., Jakicic, J. M., Manore, M. M., Rankin, J. W., & Smith, B. K. (2009). Appropriate physical activity intervention strategies for weight loss and prevention of weight regain fo...
Is A Rib Out Of Place In Your Back? Here’s How To Know And How To Curb Pain Quickly.
May 09, 2023
Have you ever experienced a sudden sharp pain in your back that seems to come out of nowhere? Or maybe you've noticed that your posture has been off lately, and you just can't seem to get comfortable? It's possible that you have a rib out of place. This surprisingly common issue can cause significant discomfort and frustration, but the good news is that there are things you can do to alleviate the pain and correct the problem.
This past weekend, we were at a neighbor's birthday party. We ate an All-American meal of burgers and brats. As I placed the last bite of bratwurst in my mouth, I squeezed the bun a little too hard. It shot the bratwurst straight back into my throat. I couldn't get it to come back up, so I clenched down and tried to swallow it whole. That only made things worse. My eyes began to water, and I couldn't get a breath in or out.
Not wanting to draw attention from the crowd gathered in the kitchen, I tapped my friend, a former firefighter, on the shoulder and subtly gave him the universal "I'm choking" signal. Not sure if I was joking or not, he quietly confirmed with me, then got behind me and gave me the Heimlich maneuver. The brat popped back into my mouth, where I continued to chew it.
Our neighbor is 6'8" and strong as a bull, so I wasn't surprised when I woke up the next morning with pain in my back and difficulty getting in a full breath. Clearly, my rib had slipped out of place on my back from the Heimlich.
That was the second time I experienced a rib subluxation. Last summer, before I broke my neck, I picked up our Toro Timemaster 30" mower to put it in the back of the truck. Because it's so wide, I didn't have the best posture when I stood up with it and immediately felt my rib move out of place. Since it's happened to me a couple of times now, I figured it was time to write about what causes a rib to get out of place on your back, what the symptoms are, and what you can do to treat it.
Whether you're an athlete, a desk jockey, or simply someone who wants to feel your best, read on to learn how to keep your back in top shape.
What is Rib Subluxation (Slipped Rib)?
A rib subluxation occurs when one of the ribs in your chest moves out of its normal position. This can happen for various reasons, including injury, poor posture, or even just coughing or sneezing too hard. When a rib is out of place, it can put pressure on your nerves and cause pain, discomfort, and even difficulty breathing.Donatelli, R. (2009). Physical therapy of the shoulder. Elsevier Health Sciences.
Rib subluxation is a common problem and can affect people of all ages and activity levels.Schafer, R. C. (1990). Chiropractic Management of Sports and Recreational Injuries. Williams & Wilkins. It's especially common among athletes, who may experience rib subluxation as a result of repetitive motions or sudden impacts.Haldeman, S., & Dagenais, S. (2001). A supermarket approach to the evidence-informed management of chronic low back pain. Spine Journal, 1(1), 1-7. However, anyone can experience rib subluxation, and knowing how to recognize the symptoms and treat the problem is crucial.
If you think you may have a rib out of place, seek treatment as soon as possible. Left untreated, rib subluxation can lead to chronic pain, discomfort, and other health problems.Koes, B. W., van Tulder, M., & Thomas, S. (2006). Diagnosis and treatment of low back pain. BMJ, 332(7555), 1430-1434.
Causes and Symptoms of a Rib Out of Place
Many different things can cause a rib to get out of place on your back. Some of the most common causes include:
Injury: A blow to the chest or back can cause a rib to become dislocated or out of place.Gatterman, M. I. (2005). Chiropractic management of spine related disorders. Lippincott Williams & Wilkins.
Poor posture: Sitting or standing with poor posture can put pressure on your ribs and cause them to shift out of place.Bogduk, N. (2005).
Which Supplements Help with Weight Loss? The Ultimate Guide
May 08, 2023
Maintaining a normal weight and body composition is essential for physical and mental health. With countless weight loss solutions (and gimmicks) on the market, it can be challenging to determine which supplements help with weight loss. In this article, we will explore the top supplements that can support your weight loss journey and guide you in choosing the right one for your needs. Remember, supplements should be used in addition to a healthy, high-protein diet and strength and conditioning program, not as a replacement.
The Role of Diet and Exercise in Weight Loss
Before diving into supplements, it's crucial to understand no weight loss supplement is so good that it can offset the effects of a poor diet and sedentary lifestyle. Weight loss supplements should only be used in addition to a high-protein diet, a consistent strength training program, and a lifestyle that includes enough sleep every night.
I would almost always recommend starting with The Foundational 5, my list of the five most "foundational" supplements, before using weight loss-specific supplements as well. The Foundational 5 ensures you get enough of the essential micronutrients necessary for a healthy metabolism.
With that said, once you're doing everything else right, the weight loss supplements below can undoubtedly add to the effects of your program and get you leaner faster than you otherwise would.
Which supplements help with weight loss?
The following are some of the most research-supported and readily accessible weight loss supplements available.
1. Green Tea Extract
Green tea extract is a popular supplement derived from the Camellia sinensis plant. It is rich in antioxidants called catechins, which have been shown to boost metabolism and increase fat oxidation.Dulloo, A. G., Duret, C., Rohrer, D., Girardier, L., Mensi, N., Fathi, M., ... & Vandermander, J. (1999). Efficacy of a green tea extract rich in catechin polyphenols and caffeine in increasing 24-h energy expenditure and fat oxidation in humans. The American journal of clinical nutrition, 70(6), 1040-1045. Green tea extract can help you lose weight more effectively by stimulating your body's ability to burn fat.
In a study conducted by Dulloo et al., participants who consumed green tea extract rich in catechins and caffeine experienced a significant increase in their 24-hour energy expenditure and fat oxidation compared to those who consumed a placebo. This led to an average increase of 4% in total energy expenditure and a 12% increase in fat oxidation. These results suggest that green tea extract can aid weight loss by boosting metabolism and promoting fat burning.
Another study found that participants who consumed a green tea-caffeine mixture for 12 weeks experienced greater weight loss and weight maintenance than those who consumed a placebo. The green tea group lost an average of 2.9 kg more than the placebo group, indicating that green tea extract can be a valuable addition to a weight loss plan.Westerterp-Plantenga, M. S., Lejeune, M. P., & Kovacs, E. M. (2005). Body weight loss and weight maintenance in relation to habitual caffeine intake and green tea supplementation. Obesity research, 13(7), 1195-1204.
2. Glucomannan
Glucomannan is a natural dietary fiber derived from the root of the konjac plant. It works by expanding in your stomach, creating a feeling of fullness, which can help you eat less and reduce overall calorie intake.Keithley, J., & Swanson, B. (2005). Glucomannan and obesity: a critical review. Alternative therapies in health and medicine, 11(6), 30-34. Studies have shown that glucomannan, when combined with a healthy diet, can contribute to weight loss.Walsh, D. E., Yaghoubian, V., & Behforooz, A. (1984). Effect of glucomannan on obese patients: a clinical study. International journal of obesity, 8(4), 289-293.
Obese participants were given either 1 gram of glucomannan or a placebo three times a day, one hour before meals,
Fenugreek: Don’t Miss Out on These Health Benefits
May 02, 2023
Fenugreek, a culinary herb with a rich history dating back to ancient times, has gained considerable attention in recent years for its remarkable health benefits. I was surprised to how popular it is as a Google search, so I decided it was time to write about fenugreek. Traditionally used in Ayurvedic and Chinese medicine, this versatile plant has become increasingly popular in modern wellness practices.
In this article, you'll discover the impressive benefits of fenugreek for males and females, its potential as an appetite suppressant, and how it may support healthy hair and testosterone levels.
Nutritional Profile of Fenugreek
Before delving into the benefits of fenugreek, I want to point out some of its nutrition contents. Rich in macronutrients, vitamins, and minerals, fenugreek also contains a wealth of phytochemicals and antioxidants that contribute to its powerful health-promoting properties.Kaviarasan S, et al. Phenolic antioxidants from the seeds of Trigonella foenum-graecum (fenugreek). Journal of Agricultural and Food Chemistry. 2004;52(20):6244-6249.
Macronutrients
Fenugreek seeds provide an impressive 23% protein content, making them a valuable plant-based protein source.Aghili M, et al. Macronutrient Composition of Fenugreek Seeds. Journal of Food Science and Engineering. 2014;4(1):1-6. Keep in mind that you'd still need to eat a substantial amount compared to eating meat, and they wouldn't offer the same amino acid profile. Comprised of 58% carbohydrates, fenugreek is primarily made up of dietary fiber, which plays a crucial role in supporting healthy digestion, which is where part of the health benefits of fenugreek comes from. And, it's low in fat, which may be important to some people.
Micronutrients and Phytonutrients
Fenugreek contains numerous other health-promoting compounds, including:
Vitamin B6: This essential nutrient supports immune function, brain health, and the production of energy in the body.National Institutes of Health. Vitamin B6: Fact Sheet for Health Professionals. https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/
Vitamin C: A powerful antioxidant, vitamin C is essential for collagen production and immune function.National Institutes of Health. Vitamin C: Fact Sheet for Health Professionals. https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
Calcium: Crucial for healthy bones and teeth, calcium also plays a role in nerve function and muscle contraction.National Institutes of Health. Calcium: Fact Sheet for Health Professionals. https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/
Iron: This vital mineral is necessary for the production of red blood cells and the transport of oxygen throughout the body.National Institutes of Health. Iron: Fact Sheet for Health Professionals. https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/
Magnesium: Magnesium supports over 300 enzymatic reactions in the body, including energy production and muscle function.National Institutes of Health. Magnesium: Fact Sheet for Health Professionals. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
Saponins: These compounds possess antioxidant, anti-inflammatory, and immune-boosting properties, contributing to fenugreek's health benefits.Kaviarasan S, et al. Phenolic antioxidants from the seeds of Trigonella foenum-graecum (fenugreek). Journal of Agricultural and Food Chemistry. 2004;52(20):6244-6249.
Flavonoids: These antioxidants help combat oxidative stress and inflammation in the body.
Alkaloids: Alkaloids in fenugreek have been shown to exhibit anti-inflammatory, antispasmodic, and analgesic effects.Sharma RD. Hypolipidemic and hypocholesterolemic effect of fenugreek seeds. Nutrition Research. 1990;10(7):731-739.
Top Health Benefits of Fenugreek
With its impressive nutritional profile, fenugreek offers a myriad of health benefits for both males and females. Let's take a closer look at some of these adva...
How to Treat Tennis Elbow Fast: Exercises, Supplements, and Therapies
Apr 29, 2023
Tennis elbow, or lateral epicondylitis, is a common condition affecting many people, regardless of whether they play tennis. It occurs when the tendons that attach your forearm muscles to your lateral epicondyle (the bony bump outside your elbow) become inflamed, resulting in pain and tenderness.American Academy of Orthopaedic Surgeons. (2013). Tennis Elbow (Lateral Epicondylitis). Retrieved from https://orthoinfo.aaos.org/en/diseases--conditions/tennis-elbow-lateral-epicondylitis/
Although tennis is a well-known cause of this condition, other common causes include repetitive movements or overuse of the forearm muscles in activities such as gardening, painting, playing musical instruments, manual labor, using a computer mouse, playing sports, and weight training.Mayo Clinic. (2018). Tennis Elbow. Retrieved from https://www.mayoclinic.org/diseases-conditions/tennis-elbow/symptoms-causes/syc-20351987 I developed tennis elbow in the winter of 2022, and even though many activities were painful, I didn't let it slow me down. Recovery from tennis elbow can be a slow process, but it doesn't mean you have to put your life on hold. In fact, you shouldn't.
In this article, we will explore ways to maintain exercise and activity while recovering, aiming to get you back to your regular routine as quickly and safely as possible.
Start with R.I.C.E.
One of the first steps in recovering from tennis elbow is to use the RICE method, which stands for Rest, Ice, Compression, and Elevation.Cleveland Clinic. (2018). RICE Therapy: How to Care for an Injury. Retrieved from https://my.clevelandclinic.org/health/articles/12051-rice-therapy Here's how each component can aid your recovery:
Rest: Give your injured arm a break from the activities that caused or aggravated the condition. This allows the inflammation to subside and prevents further damage to the tendons. However, resting the injured part of your arm does not mean you need to rest your entire body. You can still do various exercises on your injured arm and train the rest of your body as usual. I recommend using wrist straps so you can still handle heavier weights without putting unnecessary strain on the muscles causing tennis elbow. Resistance training is the ideal form of exercise to speed up injury recovery because you secrete recovery-supporting hormones after your workouts.
Ice: Applying ice to the affected area can help reduce inflammation and pain. Aim for 15-20 minutes of ice application every few hours during the first 48-72 hours after the injury.
Compression: Using an elastic bandage or a specialized tennis elbow strap can help provide support and reduce swelling. Ensure it's snug but not too tight, as excessive pressure could impede blood flow. I found that by using a tennis elbow compression strap, I could do many activities without nearly as much pain. The strap presses down on the muscles causing the pain, essentially relaxing them while the rest of the muscles in your arm complete the exercise or activity you want them to.
Elevation: Elevating the injured arm above heart level can help minimize swelling by promoting venous return.
If your symptoms persist or worsen despite following the RICE method, consult a healthcare professional for a proper evaluation and a personalized treatment plan. They may recommend physical therapy, medication, or other interventions as needed.American Academy of Orthopaedic Surgeons. (2013). Tennis Elbow (Lateral Epicondylitis). Retrieved from https://orthoinfo.aaos.org/en/diseases--conditions/tennis-elbow-lateral-epicondylitis/
I would also recommend looking for a Muscle Activation Techniques practitioner in your area, or at least a physical therapist (PT) who works with high-performing athletes. Many PTs go through the motions, having their patients do meaningless stretches and exercises. Physical Therapists who work with high-performing athletes have a different objective in mind.
Semaglutide: Weight Loss Miracle or Risky Medication?
Apr 25, 2023
A while back, my wife, Vanessa, asked me if I'd heard about this new weight loss drug called semaglutide. Neither one of us pay attention to celebrities, but she somehow came across some posts about it. I hadn't heard about it, and wondered if it was something special or another oily-stool-disaster-waiting-to-happen like orlistat. It turns out that semaglutide could be a great way to bolster the results of a good nutrition and exercise plan (like what I write about in The 3 Pillars of VIGOR).
Using semaglutide without eating a higher-protein diet and strength training regularly will undoubtedly lead to significant muscle loss and increase the likelihood you'll regain more body fat than before you started using it, if you ever stopped the medication. For those who remain on it long-term without eating a high-protein diet and strength training, they'll be more likely to develop osteoporosis and frailty, just like they would if they followed a long-term, calorie-restricted diet without proper nutrition and exercise.
With all that said, semaglutide appears to be a powerful tool to use with a high-protein diet and resistance training program. In my opinion, fitness centers that partner with weight loss or anti-aging clinics would be the perfect place to offer this therapy, as patients would be immersed in an environment that emphasizes the diet and exercise practices necessary to get the best results with the medication.
What is Semaglutide?
Semaglutide, a glucagon-like peptide-1 (GLP-1) receptor agonist, has been making waves in the world of weight loss and diabetes management. It is sold under the brand names Wegovy, Ozempic, and Rybelsus. Recently, several studies have demonstrated its potential in not only helping individuals with type 2 diabetes but also those who want to lose weight effectively.Jiahui Xu, Yanbin Chen, Qianqian Chen, Lingling Xu, Zhiqiang Wang, and Rongping Chen, "Long-term efficacy and safety of semaglutide for obesity: A systematic review and meta-analysis," Obesity Reviews, February 2023.
To fully appreciate semaglutide's potential for weight loss, it's essential to understand what GLP-1 is and how semaglutide interacts with it. GLP-1, or glucagon-like peptide-1, is a hormone produced in your gut that plays a vital role in regulating blood sugar levels and appetite.Drucker, D. J. (2018). Mechanisms of Action and Therapeutic Application of Glucagon-like Peptide-1. Cell metabolism, 27(4), 740–756. By mimicking the effects of GLP-1, semaglutide can help you better manage your weight and improve your overall health.
How GLP-1 Works
GLP-1 is released in response to food consumption and works in several ways to help maintain healthy blood sugar levels and control your appetite.Holst, J. J. (2007). The physiology of glucagon-like peptide 1. Physiological reviews, 87(4), 1409–1439. These functions include:
Stimulating insulin production: GLP-1 promotes the release of insulin, a hormone that helps lower blood sugar levels by allowing glucose to enter your cells.Nauck, M. A. (2016). Incretin therapies: highlighting common features and differences in the modes of action of glucagon-like peptide-1 receptor agonists and dipeptidyl peptidase-4 inhibitors. Diabetes, obesity & metabolism, 18(3), 203–216.
Suppressing glucagon secretion: Glucagon is a hormone that raises blood sugar levels by stimulating the release of stored glucose. GLP-1 helps to suppress glucagon secretion when it's not needed, preventing excessive glucose release.Ahrén, B. (2009). Glucagon-like peptide-1 receptor agonists for type 2 diabetes: a rational drug development. Journal of diabetes investigation, 1(1-2), 9–19.
Slowing gastric emptying: GLP-1 slows down the rate at which food moves through your stomach, allowing for better nutrient absorption and a prolonged feeling of fullness.Horowitz, M., Flint, A., Jones, K. L., Hindsberger, C., Rasmussen, M. F., Kapitza, C., Doran, S., Jax, T., & Zdravkovic, M. (2012).
How Essential Oils Can Help With Heartburn
Apr 22, 2023
Heartburn, the burning sensation in your chest caused by acid reflux, affects millions worldwide. While over-the-counter medications and prescription drugs may offer relief, many people look for natural home remedies, which leads them to wonder, “Do essential oils help with heartburn?”
In this article, I'll review what causes heartburn, how essential oils may help alleviate some symptoms, and how to prevent it.
Prevalence
In the United States alone, it is estimated that approximately 60 million adults experience heartburn at least once a month, with 15 million suffering daily.El-Serag, H. B., Sweet, S., Winchester, C. C., & Dent, J. (2014). Update on the epidemiology of gastro-oesophageal reflux disease: a systematic review. Gut, 63(6), 871-880. Men are more likely to experience heartburn and gastroesophageal reflux disease (GERD) than women, likely because of men's hormones, lifestyles, diets, and alcohol consumption.Nilsson, M., Johnsen, R., Ye, W., Hveem, K., & Lagergren, J. (2003). Obesity and estrogen as risk factors for gastroesophageal reflux symptoms. JAMA, 290(1), 66-72.
The prevalence of heartburn and GERD increases with age. One study found that GERD symptoms increased from 10.8% in individuals aged 18-24 to 21.8% in those aged 65-74.Locke, G. R., Talley, N. J., Fett, S. L., Zinsmeister, A. R., & Melton, L. J. (1997). Prevalence and clinical spectrum of gastroesophageal reflux: a population-based study in Olmsted County, Minnesota. Gastroenterology, 112(5), 1448-1456. This increase may be attributed to age-related changes in esophageal function and increased gastric acid secretion.
Causes
Heartburn occurs when stomach acid flows back into the esophagus, causing irritation and a burning sensation in the chest area. This condition, also known as acid reflux, can be triggered by obesity, smoking, certain medications, and consuming acidic, fatty, or spicy foods.Mayo Clinic. (2018). Heartburn. Retrieved from https://www.mayoclinic.org/diseases-conditions/heartburn/symptoms-causes/syc-20373223 Lifestyle habits like stress and lack of sleep can also contribute to heartburn episodes.
I want to highlight obesity and medications, as they're often overlooked or ignored as causal factors.
Obesity
Obesity is a significant risk factor for the development of heartburn and gastroesophageal reflux disease (GERD). Obesity leads to heartburn and GERD through:
Increased intra-abdominal pressure: Obesity, particularly central or abdominal obesity, increases intra-abdominal pressure. This increased pressure puts pressure on the stomach, which can cause the lower esophageal sphincter (LES) to weaken or open, allowing stomach acid to flow back into the esophagus, resulting in heartburn.Pandolfino, J. E., El-Serag, H. B., Zhang, Q., Shah, N., Ghosh, S. K., & Kahrilas, P. J. (2006). Obesity: a challenge to esophagogastric junction integrity. Gastroenterology, 130(3), 639-649.
Hormonal changes: Adipose tissue in obese individuals can cause hormonal changes, including the release of adipokines and cytokines, which have been linked to inflammation and impaired LES function.Hampel, H., Abraham, N. S., & El-Serag, H. B. (2005). Meta-analysis: obesity and the risk for gastroesophageal reflux disease and its complications. Annals of Internal Medicine, 143(3), 199-211.
Esophageal motility disorders: Obesity may also be associated with esophageal motility disorders, which can contribute to developing heartburn and GERD.El-Serag, H. B. (2008). Role of obesity in GORD-related disorders. Gut, 57(3), 281-284.
Medications
Several medications can contribute to heartburn by weakening the LES, irritating the esophageal lining, or slowing gastric emptying. Some common medications associated with heartburn include:
Nonsteroidal anti-inflammatory drugs (NSAIDs): NSAIDs, such as aspirin, ibuprofen, and naproxen, can irritate the esophageal lining and increase the risk of heartburn.Wolfe, M. M., Lichtenstein, D.
What is the Best Magnesium for Sleep to Maximize Health and Fitness?
Apr 18, 2023
You've likely heard about the countless benefits of magnesium for overall health, but did you know it also plays a crucial role in sleep? As one of The 3 Pillars of VIGOR, getting sufficient quality sleep must be a nonnegotiable for anyone who wants to maintain good health. Unfortunately, many people struggle with sleep, with almost 10% of Americans taking sleep medication. One way to enhance sleep quality is by getting enough magnesium.
This guide explores the connection between magnesium and sleep, covers various magnesium supplements, and helps you find the best magnesium for sleep to optimize your rest.
Why Magnesium Matters for Sleep
Magnesium is a vital mineral involved in over 300 biochemical reactions in the body, including nerve and muscle function, maintaining a healthy immune system, and regulating blood pressure.de Baaij, J. H., Hoenderop, J. G., & Bindels, R. J. (2015). Magnesium in man: implications for health and disease. Physiological reviews, 95(1), 1-46.
One of the most significant roles magnesium plays is in sleep quality. Magnesium contributes to the production of melatonin, a hormone that regulates sleep-wake cycles, and supports the function of GABA, a neurotransmitter that promotes relaxation and sleep.Abbasi, B., Kimiagar, M., Sadeghniiat, K., Shirazi, M. M., Hedayati, M., & Rashidkhani, B. (2012). The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of research in medical sciences, 17(12), 1161.
Unfortunately, magnesium deficiency is quite common, with studies suggesting that up to 68% of adults in the United States do not meet the recommended daily intake.Moshfegh, A., Goldman, J., Ahuja, J., Rhodes, D., & LaComb, R. (2009). What We Eat in America, NHANES 2005-2006: Usual Nutrient Intakes from Food and Water Compared to 1997 Dietary Reference Intakes for Vitamin D, Calcium, Phosphorus, and Magnesium. US Department of Agriculture, Agricultural Research Service. A lack of magnesium can result in poor sleep quality, insomnia, and even restless leg syndrome.Hornyak, M., Haas, P., Veit, J., Gann, H., & Riemann, D. (2004). Magnesium therapy for periodic leg movements-related insomnia and restless legs syndrome: an open pilot study. Sleep, 27(5), 1040-1048.
Types of Magnesium Supplements
There are several types of magnesium supplements available, each with unique pros and cons:
Magnesium oxide: A common, low-cost option with a high magnesium content but low absorption rate.Lindberg, J. S., Zobitz, M. M., Poindexter, J. R., & Pak, C. Y. (1990). Magnesium bioavailability from magnesium citrate and magnesium oxide. Journal of the American College of Nutrition, 9(1), 48-55. Due to its poor bioavailability, magnesium oxide may not be the best choice for sleep improvement.
Magnesium citrate: More readily absorbed than magnesium oxide but may cause gastrointestinal side effects, such as diarrhea, in some individuals.Walker, A. F., Marakis, G., Christie, S., & Byng, M. (2003). Mg citrate found more bioavailable than other Mg preparations in a randomised, double-blind study. Magnesium research, 16(3), 183-191. Although it's more bioavailable than magnesium oxide, its potential side effects make it less suitable for sleep improvement.
Magnesium glycinate: A well-absorbed form that is gentle on the stomach and may improve sleep quality.Cao, Y., Zhen, S., Taylor, A. W., Appleton, S., Atlantis, E., & Shi, Z. (2018). Magnesium Intake and Sleep Disorder Symptoms: Findings from the Jiangsu Nutrition Study of Chinese Adults at Five-Year Follow-Up. Nutrients, 10(10), 1354. This chelated form of magnesium binds magnesium to the amino acid glycine, which has calming effects on the brain and nervous system, making it an excellent choice for sleep improvement.
Magnesium malate: Known for its energy-boosting properties, it may not be the best option for sleep.Uysal, N., Kizildag, S., Yuce, Z., Guvendi, G., Kandis, S.,
The Surprising Health Benefits of Not Wearing Sunglasses: Sun Exposure, Melanin, and Nitric Oxide
Apr 15, 2023
The other day, Vanessa mentioned that she read that wearing sunglasses can make you more likely to get a sunburn. I hadn't heard that before. Maybe you have. But, I wasn't surprised. It seems that we often end up with unexpected consequences of modifying how our bodies have functioned in nature for thousands and thousands of years. Ironically, I'm wearing blue-blocking glasses right now as I type on my computer since it's after dark and eye exposure to blue light at night compromises sleep. So, it didn't seem far-fetched at all that blocking sunlight from the eyes during the day could have negative effects either.
I investigated and found the currently available answers to the question: Do sunglasses make you more likely to get a sunburn? I also included some other information that might be helpful to understand. If nothing else, it should give you something to discuss while you lay by the pool, on a boat, or on the beach this summer.
The Science of Sun Exposure
You hardly hear of the health benefits of sun exposure anymore, but there are many. While it's true that excessive sun exposure can lead to sunburn, skin aging, and even skin cancer, we also need sun exposure for optimal health.Skin Cancer Foundation. (2021). Skin Cancer Facts & Statistics. Retrieved from https://www.skincancer.org/skin-cancer-information/skin-cancer-facts/ Sunlight plays a crucial role in our overall health, particularly in producing vitamin D, which supports bone health, immune function, and numerous other physiological processes.Holick, M. F. (2004). Sunlight and vitamin D for bone health and prevention of autoimmune diseases, cancers, and cardiovascular disease. The American Journal of Clinical Nutrition, 80(6), 1678S-1688S.
However, the interplay between sunlight and our eyes is more complex than you might think. Some researchers, such as Dr. Richard Weller from the University of Edinburgh, have hypothesized that not wearing sunglasses could enhance the skin's natural photoprotection mechanisms, resulting in potential health benefits.Weller, R. B. (2013). Sunlight Has Cardiovascular Benefits Independently of Vitamin D. Blood Purification, 35(1-3), 5-11.
The Role of Sunlight in Vitamin D Production
Sunlight, specifically UVB radiation, is most people's primary vitamin D source. When our skin is exposed to sunlight, a process occurs that converts a cholesterol-like substance called 7-dehydrocholesterol into vitamin D3 (cholecalciferol). This is then converted into its active form, calcitriol, in the liver and kidneys. Vitamin D is essential for calcium absorption, bone health, and proper immune system functioning, among other vital processes in the body.
Melanin Production in Response to UV Radiation
Melanin is a pigment produced by melanocytes in our skin. It serves several purposes, including protecting against UV radiation's harmful effects. When our skin is exposed to sunlight, melanocytes produce more melanin, which absorbs UV rays and helps prevent DNA damage, leading to a tanning effect.Mitra, D., Luo, X., Morgan, A., Wang, J., Hoang, M. P., Lo, J., Guerrero, C. R., Lennerz, J. K., Mihm, M. C., Wargo, J. A., Robinson, K. C., Devi, S. P., Vanover, J. C., D'Orazio, J. A., McMahon, M., Bosenberg, M. W., Haigis, K. M., Haber, D. A., Wang, Y., & Fisher, D. E. (2012). An ultraviolet-radiation-independent pathway to melanoma carcinogenesis in the red hair/fair skin background. Nature, 491(7424), 449-453.
Photoprotection and Its Potential Benefits
Photoprotection is the idea that our eyes may play a role in signaling our skin to produce melanin in response to sunlight. Although research in this area is still in its early stages, there is growing interest in understanding how our eyes and skin may be interconnected in their responses to sun exposure.Weller, R. B. (2013). Sunlight Has Cardiovascular Benefits Independently of Vitamin D. Blood Purification, 35(1-3), 5-11.
Dr.
Crawling, Core Strength, and Reading: What’s the connection?
Apr 04, 2023
How does crawling as a toddler affect reading as a child? For that matter, could your core strength also affect your ability to read as an adult? And what impact could your posture, which affects the engagement of your core, have on reading and focus in your day-to-day life?
I pondered each of these questions after our grandson heard from one of his classmates that the longer a child crawls, the better he or she will be at reading. I hadn't heard that before, but it sounded interesting to investigate. Could the muscles around your midsection impact the function of your mind? Here's what I discovered.
The correlation between physical fitness and cognitive function has long been a subject of interest in the scientific community.Chaddock, L., Erickson, K. I., Prakash, R. S., Kim, J. S., Voss, M. W., VanPatter, M., ... & Kramer, A. F. (2011). A neuroimaging investigation of the association between aerobic fitness, hippocampal volume, and memory performance in preadolescent children. Brain Research, 1358, 172-183. As our understanding of the human body and mind continues to grow, it becomes increasingly clear that the two are intricately linked and that improving our physical well-being can positively impact our intellectual capabilities.Tomporowski, P. D., Davis, C. L., Miller, P. H., & Naglieri, J. A. (2008). Exercise and children's intelligence, cognition, and academic achievement. Educational Psychology Review, 20(2), 111-131. One aspect of this relationship that is gaining attention is the connection between core strength and reading abilities.
What does "core strength" mean?
Core strength refers to the stability and strength of the muscles surrounding the spine, pelvis, and torso.Willardson, J. M. (2007). Core stability training: applications to sports conditioning programs. Journal of Strength and Conditioning Research, 21(3), 979-985. These muscles, which include the rectus abdominis, erector spinae, obliques, and the deep stabilizing muscles such as the transversus abdominis and multifidus, work in harmony to provide essential support for your body.Hibbs, A. E., Thompson, K. G., French, D., Wrigley, A., & Spears, I. (2008). Optimizing performance by improving core stability and core strength. Sports Medicine, 38(12), 995-1008. A strong core is vital to maintain balance and proper posture which reduces injury risk.Akuthota, V., & Nadler, S. F. (2004). Core strengthening. Archives of Physical Medicine and Rehabilitation, 85(3), S86-S92. Furthermore, core strength is crucial in virtually all daily activities, from sitting and standing to bending and lifting.
The core muscles are a central hub facilitating force transfer and movement between the upper and lower body.Kibler, W. B., Press, J., & Sciascia, A. (2006). The role of core stability in athletic function. Sports Medicine, 36(3), 189-198. To gain an appreciation for their importance, imagine yourself picking up a grocery bag from the floor with a midsection made of rubber. Or what about throwing a ball from overhead? It wouldn't be possible. Your core creates a stable connection between your ams and lower body, allowing you to move and lift and swing. A strong core can even amplify the force generated by your arms or legs. However, the benefits of core strength are not exclusive to athletes; individuals of all ages and fitness levels can experience improvements in daily activities and overall quality of life by focusing on core conditioning.
Beyond its stabilizing role, your core has a unique connection to your brain as well.
The Case for Crawling
Crawling is one of the most primal types of exercise we learn. The significance of crawling as a toddler has long been a topic of interest for developmental psychologists and educators. When a human (toddler or adult) crawls, they lift one hand off the floor while simultaneously lifting the knee on the opposite side of the body. This movement requires you to stabilize yourself with the muscles in your...
Alpha-Pinene: Powerful Effects of an Essential Oil Compound on Health
Apr 01, 2023
Alpha-pinene, a naturally occurring compound found in many plants and trees, has been capturing the attention of researchers and health enthusiasts alike for its remarkable health benefits. This organic compound, classified as a monoterpene, is an essential component of many essential oils used for centuries in traditional medicine and aromatherapy practices.Russo, E. B. (2011). Taming THC: potential cannabis synergy and phytocannabinoid-terpenoid entourage effects. British Journal of Pharmacology, 163(7), 1344-1364. https://doi.org/10.1111/j.1476-5381.2011.01238.x With the growing interest in holistic wellness, understanding the potential health benefits of alpha-pinene is more crucial than ever before.
Essential oils are concentrated plant extracts that harness the unique healing properties of their source plants. They have been used throughout history in various cultures for their therapeutic effects, fragrance, and even natural remedies.Bakkali, F., Averbeck, S., Averbeck, D., & Idaomar, M. (2008). Biological effects of essential oils – A review. Food and Chemical Toxicology, 46(2), 446-475. https://doi.org/10.1016/j.fct.2007.09.106 With its refreshing, pine-like scent, Alpha-pinene can be found in different essential oils such as pine, rosemary, eucalyptus, and frankincense.
In recent years, scientific studies have begun to explore the numerous health benefits of alpha-pinene and its potential applications in modern healthcare. As a result, this powerful compound has garnered increased interest for its potential to support respiratory health, cognitive function, and overall well-being.Salehi, B., Upadhyay, S., Erdogan Orhan, I., Kumar Jugran, A., LD Jayaweera, S., A Dias, D., ... & Sharopov, F. (2019). Therapeutic potential of alpha- and beta-pinene: A miracle gift of nature. Biomolecules, 9(11), 738. https://doi.org/10.3390/biom9110738 This article delves into the fascinating world of alpha-pinene, its connection to essential oils, and how it can positively impact your health.
Alpha-Pinene Characteristics
Alpha-pinene is an organic compound belonging to the terpenes class, naturally occurring hydrocarbons (compounds made only of hydrogen and carbon) in plants and trees.Buchbauer, G. (2010). Biological activities of essential oils: An update. In Bioactive volatile compounds from plants (pp. 269-298). American Chemical Society. https://doi.org/10.1021/bk-1993-0525.ch018 Terpenes are responsible for various plants' distinct aromas and flavors, including herbs, flowers, and fruits.
Alpha-pinene has a unique bicyclic molecular structure, with its carbon atoms arranged in two interconnected rings.Wang, X., & Zhang, H. (2014). Chemical composition and antifungal activity of the essential oil from leaves of Liquidambar formosana Hance. Chemistry & Biodiversity, 11(3), 390-395. https://doi.org/10.1002/cbdv.201300244 This structure gives it its distinctive pine-like aroma and lipophilic nature, enabling it to dissolve easily in fats and oils. Alpha-pinene's chemical properties also contribute to its various biological activities, such as its anti-inflammatory and antimicrobial effects.Rivas da Silva, A. C., Lopes, P. M., Barros de Azevedo, M. M., Costa, D. C., Alviano, C. S., & Alviano, D. S. (2012). Biological activities of α-pinene and β-pinene enantiomers. Molecules, 17(6), 6305-6316. https://doi.org/10.3390/molecules17066305
You'll find alpha-pinene in numerous plants and trees, including conifers, rosemary, eucalyptus, and sage.Noma, Y., & Asakawa, Y. (2010). Biotransformation of monoterpenoids by microorganisms, insects, and mammals. In Handbook of essential oils: Science, technology, and applications (pp. 585-736). CRC Press/Taylor & Francis Group. It is primarily responsible for the invigorating and refreshing scent associated with pine forests and the essential oils derived from these sources. As you'll see, alpha-pinene offers numerous health benefits as well.
Health Benefits
19 Ways Strength Training Sharpens Your Skills and Character
Mar 29, 2023
You could easily spend thousands of dollars on personal growth or self-help programs in hopes of improving yourself. Some programs are legit. Most aren’t. For those who are serious about personal growth, there isn’t a “system” out there, in my opinion, that rivals what you gain from following a good resistance training program. Doing so impacts almost every aspect of your life.
If you’d like to level up your game, here’s 19 ways following a good strength training program can also be an impactful method of self-development.
Mental health: Strength training has been shown to help reduce symptoms of anxiety and depression, as well as improve cognitive function. The release of endorphins during exercise can contribute to an elevated mood, while the physical activity can also help with stress management.
Discipline and commitment: Sticking to a strength training routine requires dedication and commitment. Over time, as you see progress in your performance, you'll develop a stronger sense of discipline that can carry over into other areas of your life.
Goal setting: Strength training encourages you to set specific, measurable goals for yourself. This process of setting and achieving goals can foster a sense of accomplishment and boost self-esteem.
Patience and perseverance: Building strength takes time and consistent effort. By engaging in strength training, you learn the value of patience and perseverance, as well as the importance of pushing through challenging moments.
Resilience: Strength training can be physically and mentally challenging. By overcoming these challenges, you develop a greater sense of resilience that can help you tackle obstacles in other areas of your life.
Confidence: As you become stronger and fitter, your self-confidence is likely to increase. This confidence can have a positive impact on your relationships, career, and overall sense of self-worth.
Social connections: Participating in strength training can help you connect with others who share similar interests. These connections can lead to friendships, support networks, and a sense of belonging with other health-minded adults.
Mind-body connection: Strength training teaches you to be more aware of your body's movements and capabilities. Developing this mind-body connection can improve your overall physical and mental well-being.
Time management: Incorporating strength training into your routine requires efficient time management skills. By prioritizing your workouts, you can develop better time management habits that extend to other areas of your life.
Accountability: Strength training, like any form of exercise, requires a level of personal accountability. By taking responsibility for your progress and staying consistent with your workouts, you can develop a stronger sense of accountability that can be applied to other aspects of your life.
Mindfulness and focus: Strength training often requires concentration and focus, as proper form and technique are crucial for both effectiveness and safety. By practicing mindfulness during your workouts, you can develop greater mental focus and clarity.
Adaptability: Your body can adapt to the stresses placed upon it during strength training, and you may need to change or modify your workout routine over time to keep seeing results. Adapting and evolving with changing circumstances can be a valuable skill in personal growth and development.
Overcoming fear: For some individuals, strength training can be intimidating. You can learn to be more courageous and tackle challenges head-on by facing and overcoming these fears.
Self-discovery: As you progress in your strength training journey, you'll learn more about your body's capabilities, strengths, and limitations. This process of self-discovery can help you develop a greater understanding and appreciation for your body, as well as your potential for growth.
Empowerment: Strength training can be an empowering experien...
Nicotinamide Riboside (NR): Health, Fitness, and Performance Benefits
Mar 20, 2023
Over the years, I've noticed that people veer away from supplements with complicated-sounding names like nicotinamide riboside (NR). That could be what's kept people in the dark so much about this specific form of vitamin B3. I have to admit that I ignored it for a while, when research papers began emerging several years ago, as well. But the health and fitness benefits are too good to ignore, which is why I decided it was time to write a guide covering what it is, how you might benefit from using it, how much to use, and a few other details about NR. You'll quickly see how it could be helpful for you or someone you know.
What is Nicotinamide Riboside (NR)?
Nicotinamide Riboside (NR) is a naturally occurring form of vitamin B3. As a precursor to nicotinamide adenine dinucleotide (NAD+), a critical coenzyme found in all living cells, NR maintains cellular energy and supports various biological processes.Canto, C., Menzies, K. J., & Auwerx, J. (2015). NAD+ metabolism and the control of energy homeostasis: a balancing act between mitochondria and the nucleus. Cell metabolism, 22(1), 31-53. https://doi.org/10.1016/j.cmet.2015.05.023
NAD+ is essential for cellular metabolism, DNA repair, and proper functioning of the mitochondria, the "powerhouses of the cell." As we age, our NAD+ levels naturally decline, contributing to various age-related health issues.Verdin, E. (2015). NAD+ in aging, metabolism, and neurodegeneration. Science, 350(6265), 1208-1213. https://doi.org/10.1126/science.aac4854 Research suggests that supplementation with NR may help boost NAD+ levels and combat these effects, improving overall health and well-being.Rajman, L., Chwalek, K., & Sinclair, D. A. (2018). Therapeutic potential of NAD-boosting molecules: the in vivo evidence. Cell metabolism, 27(3), 529-547. https://doi.org/10.1016/j.cmet.2018.02.011
You get trace levels of NR from dietary sources, such as milk, yeast, and some vegetables, but to consume NR at therapeutic levels, you need to supplement with it. Unlike other forms of vitamin B3, such as niacin and nicotinamide, NR maintains a better safety profile and produces fewer side effects.Conze, D., Brenner, C., & Kruger, C. L. (2019). Safety and metabolism of long-term administration of NIAGEN (nicotinamide riboside chloride) in a randomized, double-blind, placebo-controlled clinical trial of healthy overweight adults. Scientific Reports, 9(1), 9772. https://doi.org/10.1038/s41598-019-46120-z
Fitness and Performance Benefits
NR supplementation can improve muscle function, increase endurance, and enhance cellular energy production, making it a valuable supplement, especially for aging athletes.
Improved Muscle Function
One of the key benefits of NR supplementation is its positive impact on muscle function. An animal study found that NR supplementation increased muscle strength and improved exercise capacity. This is believed to result from NR's role in boosting nicotinamide adenine dinucleotide (NAD+), a crucial coenzyme involved in various cellular processes, including energy metabolism and mitochondrial function.Trammell SA, Schmidt MS, Weidemann BJ, et al. Nicotinamide riboside is uniquely and orally bioavailable in mice and humans. Nat Commun. 2016;7:12948. doi: 10.1038/ncomms12948 By enhancing NAD+ levels, NR supplementation may help promote muscle health and function, making it a valuable addition to any fitness regimen.
Increased Endurance
NR supplementation increases endurance performance, too. Another animal study demonstrated that supplementation with NR increased endurance due to the activation of sirtuin 1 (SIRT1), a protein critical in regulating energy metabolism and mitochondrial biogenesis.Cantó, C., Houtkooper, R. H., Pirinen, E., Youn, D. Y., Oosterveer, M. H., Cen, Y., ... & Sauve, A. A. (2012). The NAD+ precursor nicotinamide riboside enhances oxidative metabolism and protects against high-fat diet-induced obesity. Cell Metabolism, 15(6), 838-847.
Vigorous: 3 Foundational Habits of Exceptional Health (Preface)
Feb 28, 2023
The following is the draft preface of Vigorous: 3 Foundational Habits of Exceptional Health, one of two books I plan to publish this year. This book should be available in the spring of 2023, with a second book, Sisu, becoming available in the summer.
Four glasses of water, three glasses of diet soda, two slices of turkey, and one slice of dry wheat toast filled my cafeteria tray. This was breakfast. I carried a brown bag to school for lunch. It included a sandwich, some vegetables, fruit, and a cookie. I ate the meat from the sandwich and the vegetables. Dinner was back at the cafeteria, where I ate a bit of lean protein, salad, and a slice of bread and drank lots of diet soda and water. The water and diet soda helped curb my hunger pangs. I tried to keep my calories as close to 600 per day as possible, although once per week, I allowed myself a cheat meal, usually on a Friday evening. I’d walk across the street from my dorm to a convenience store. After walking up and down each aisle, salivating at the thought of eating a Snickers bar, a pint of ice cream, or a frozen pizza, I inevitably settled on a loaf of bread and a bottle of salsa. After returning to my dorm room, I ate two salsa sandwiches. Then, I gave the rest of the loaf to someone else or tossed it in the trash.
I was 16 years old and lived on the Northern Michigan University campus with a small group of ski jumpers at the Olympic Training Center, and took my junior year classes at Marquette High School. Living on the NMU campus, we ate meals in the same cafeteria as the other college students living on campus.
When the school year began, I weighed 157 pounds. At 5’9”, I wasn’t fat. Not like I had been when I was a pre-teen. But I was still too heavy to be a competitive ski jumper. My coach had pulled me aside early in the school year to reinforce this reality. He said something like, “Tom, if you’re going to be serious about the sport, you need to lose weight. You’re just too heavy for your height.” He was right. At 5’9”, 157 pounds was too heavy. At the same height, a heavier ski jumper doesn’t fly as far as one with the same body type who weighs less. Back then, I often heard that anorexia was more common in ski jumping than in any other Olympic sport, including gymnastics. It got so bad that the International Ski Federation eventually made rules about the minimum weight a ski jumper had to weigh at any given height. If they weighed less, they’d be penalized by having to use shorter skis. Since the skis act as wings in flight, this would be a significant handicap for a jumper.
So, my coach, responsible for my success in the sport, was right to remind me I needed to lose weight, though he had no role in how I did that. I knew a little bit about calories, so I decided to eat as close to 600 calories per day as possible. By the time the ski jumping season began that winter, I’d dropped to 137 pounds. I had to cinch my 28” waist jeans with a belt to keep them from falling off. Somehow, while eating only 600 calories and training for two to three hours a day, which often involved miles of running, plyometrics, sprints, and gymnastics if we weren’t ski jumping, I maintained a GPA of around 3.8. Thinking back on it today, I understand why my mom was mortified the first time she saw my emaciated face at one of the ski jumping tournaments.
As for my ski jumping performance that season, it was…inconsistent. In some tournaments, I did well; in others, I was beyond disappointed. By the season’s end, I realized my ambition to be a world-class ski jumper was over. I knew I’d return home to Ely, Minnesota, for my senior year. And though I knew I’d ski jump the following year for one final season, I knew that after that, I’d hang up my gear and go on to college.
With my mind made up and two months left in the school year, I decided to try something new for my workouts. NMU had a very nice gym, and up to that point,
Bigger is Better: The Case for Building Muscle at Every Age
Feb 15, 2023
Bigger is better. At least it is when it comes to your muscles.
I’m not referring to how muscle looks. That would be an opinion. I’m referring to how it functions to create a strong, healthy, vigorous body. Unfortunately, the way most fitness influencers and personal trainers promote themselves, you’d think building muscles is only about aesthetics. I don’t want you to fall into that trap, because your level of muscle mass determines so much more than how you might look.
Building muscle for as long as you can, and doing what’s necessary to maintain it in the years that follow, can have a significant effect on your quality and quantity of life. In the average person, physical performance peaks in their 20s to 30s, after which they slowly lose muscle, strength, and physical performance.Keller K, Engelhardt M. Strength and muscle mass loss with aging process. Age and strength loss. Muscles Ligaments Tendons J. 2014 Feb 24;3(4):346-50. PMID: 24596700; PMCID: PMC3940510. After age 50, muscle mass and strength decline more rapidly, with strength decreasing as much as 15% per decade. Your level of muscle mass will be a bigger factor in longevity than your level of body fat. Without enough muscle, you’ll likely succumb to disease faster and die younger.
Your Quality-of-Life Savings Account
Have you ever had a family member experience a significant illness like heart disease, cancer, or even a severe case of COVID or the flu? Chances are, their disease or illness caused rapid muscle loss. What about an injury where a limb was immobilized, or they were forced into bed rest for a while? What happened? They lost muscle and maybe gained fat. Has something like that happened to you? If not, it will. It’s part of living.
At 46 years old, I’ve experienced and come back from:
Acute Lymphocytic Leukemia (Cancer)
Appendicitis and an appendectomy
Left Achilles’ tendon rupture and surgical reattachment
Left biceps tendon rupture and surgical reattachment (6 years later)
Fractured C6 & C7 vertebrae with a severe spinal cord injury which led to emergency anterior cervical discectomy and fusion
Illness and injuries are inevitable. You can live in fear, hiding in your home, wearing masks wherever you go, or avoiding any activity that might cause you to slip, fall, or crash. You might reduce your risk of physical illness or injury, but you'll end up mentally ill. Or, you can accept that life poses risk, and be as well prepared as possible to bounce back from injury or illness when it happens to you.
Preparation requires a bank of amino acids to draw from because recovery from injury and illness burns through amino acids as a California wildfire burns through trees. You can, and should, eat a high-protein diet, which provides dietary sources of amino acids, but you often end up drawing from the amino acids stored in muscle protein. The more muscle you have when you get sick or hurt, the more you can afford to lose without compromising your long-term health. In this way, your muscle tissue acts like an emergency savings account.
In addition, you’ll eventually reach an age where sarcopenia, or age-related muscle loss, becomes a reality. At that time, you’ll be able to slow the process with good lifestyle and nutrition choices, but you’ll still lose muscle at an accelerated rate. The more you have when that process begins, the longer you’ll be able to continue doing the things you love to do before becoming too weak and fragile to do them. In this way, muscle mass acts like a retirement account.
The stressed state, such as that associated with sepsis, advanced cancer, and traumatic injury, imposes greater demands for amino acids from muscle protein breakdown than does fasting.
The underappreciated role of muscle in health and diseaseWolfe RR. The underappreciated role of muscle in health and disease. Am J Clin Nutr. 2006 Sep;84(3):475-82. doi: 10.1093/ajcn/84.3.475. PMID: 16960159.
5 New Testosterone-Related Studies for Men and Women
Feb 06, 2023
This past week, I came across several testosterone-related research papers, just published this past month. Each study looked at different aspects of how testosterone affects our health, so rather than writing separate articles for each, I thought I'd include them all in a single article with a brief summary. This way, I suspect almost everyone who reads it will find something relevant.
In no particular order, here are five new findings on how testosterone impacts our health.
Low-Carbohydrate Diet, Testosterone and Erectile Function in Men
Becoming overweight or obese is the most effective way to squash a man's libido and sabotage testosterone production. And when you lower testosterone, you tend to make him look and think more feminine. With the extreme prevalence of overweight and obesity in American culture, it's little wonder that we're seeing such high rates of male sexual dysfunction, depression, and apathy.
In this study, 18 men were divided into two groups. Six men were put in a control group, and 12 were assigned a low-carbohydrate diet.da Silva Schmitt, C., da Costa, C.M., Souto, J.C.S. et al. The effects of a low carbohydrate diet on erectile function and serum testosterone levels in hypogonadal men with metabolic syndrome: a randomized clinical trial. BMC Endocr Disord 23, 30 (2023). https://doi.org/10.1186/s12902-023-01278-6
For those on the low-carbohydrate diet:
The percentage of men with low testosterone symptoms decreased from 78.6% to 21.4%
All men before the study had testosterone levels less than 300 ng/dL, and after the diet, half had testosterone levels greater than 300 ng/dL, the cutoff point for medically diagnosed hypogonadism
Systolic blood pressure decreased
These results add to the plethora of research that shows low-carbohydrate and/or high-protein diets improve body composition, even without the need to count calories, and that improving men's body composition improves testosterone production and libido. Here are a couple of articles you might like to read:
Low-Carb vs Low-Fat vs High-Protein: Which diet is best?
Visceral Fat: How to Lower Belly Fat with Diet, Lifestyle, and Supplements
Non-Alcoholic Fatty Liver Disease, Testosterone and Body Fat in Men
Dietary choices can cause the same kind of liver disease as alcoholism does. It's called non-alcoholic fatty liver disease (NAFLD), and is often found in those with type II diabetes or metabolic syndrome. As you should expect, excessive dietary carbohydrate consumption is the primary cause. A loss of muscle mass from a sedentary lifestyle or lack of strength training exacerbates the problem because as you lose muscle, you lose the capacity to properly store carbohydrates.
The prevalence of low testosterone and non-alcoholic fatty liver disease was assessed in just over 1000 men with type II diabetes.Yang, L.J., Zhou, J.Z., Zheng, Y.F. et al. Association of non-alcoholic fatty liver disease with total testosterone in non-overweight/obese men with type 2 diabetes mellitus. J Endocrinol Invest (2023). https://doi.org/10.1007/s40618-023-02006-6 They found that the men with higher testosterone levels were less likely to have developed NAFLD and that this relationship was stronger in normal-weight men with type II diabetes than in overweight or obese men.
Although treating a patient with exogenous testosterone might improve liver health,Aksam A. Yassin, Mustafa Alwani, Riadh Talib, Yousef Almehmadi, Joanne E. Nettleship, Khalid Alrumaihi, Bassam Albaba, Daniel M. Kelly & Farid Saad (2020) Long-term testosterone therapy improves liver parameters and steatosis in hypogonadal men: a prospective controlled registry study, The Aging Male, 23:5, 1553-1563, DOI: 10.1080/13685538.2020.1867094 the testosterone therapy doesn't deal with the cause of the fatty liver or type II diabetes. The men's diet and lack of a consistent strength training program should be the first line of therapy,
I Broke My Neck Part 5: An Update Six Months Into Rehab and Recovery
Jan 30, 2023
It’s been six months since I fell off my bike, landed on top of my head, and broke my neck and damaged my spinal cord. From the morning after, when I got out of my hospital bed and stood up, we started talking about recovering in six months.
When I say “we,” I mean Vanessa and I. Not my doctors and us. They kept saying it would be a year before I’d be able to do the same activities I did before the accident. When I said I’d get at least one mountain bike ride in before the snow fell, and would be skiing by December, the look I was met with said, “that’s ridiculous.”
As of January 30, it’s now been six months. Is life exactly as it was before? No. Am I doing everything I was before? Yes.
How's your recovery going?
I'm often asked this question, and every time, I pause and deliberate in my head about how to respond.
On the one hand, recovery is spectacular, as I'm able to do all the things I once did. That's hundreds of times better than what things looked like when I first wrecked my neck. To say anything short of wonderful might suggest I'm not incredibly grateful to be where I'm at today. It's not an exaggeration to say that I could have died or at least become a quadriplegic. In fact, one of the doctors early on said I technically was a walking quadriplegic, as I experienced paralysis in all four limbs, with my upper body being more severe than the lower body. So, compared to where I was and where I could still be, my recovery has been spectacular.
On the other hand, I'm not fully recovered, though no one would know if they watched me move around and do everyday tasks. Nor would anyone know if they saw me on the slopes, mountain bike trails, or in the gym unless they saw me doing bench presses or dips.
That said, someone might read this with interest in what's possible after sustaining an injury as I did. So, setting aside my gratitude for being alive and able to do almost everything I did in the past, here's a more objective assessment of my recovery after six months.
We did get a few mountain bike rides in before the snow fell and got our first day of skiing in on November 16, which was 3 1/2 months after the injury. It was a pretty special day of skiing.
As of today, we've skied 21 times this winter. Last weekend, I was working on my carving, seeing how sharp I could cut my turns and lost my edges. I crashed hard, head first, right under the chairlift. I paused for a moment before getting up, just to make sure my head was still attached correctly. It was, and still is. I knew I'd eventually crash and was happy to find out I could crash and come out of it unscathed.
We've had the 4th snowiest winter on record this year (it must be climate change...eyes roll), so I've done a ton of shoveling and snow blowing. Like mowing the lawn in the summer, it's a great way to get in some conditioning work to complement my strength training.
As functional as I feel, and as active as I've been, there are still some ways I haven't fully recovered. It's possible I never will. None of this is life-altering, but it's worth mentioning so that anyone else who sustains a similar injury has a frame of reference during their recovery process.
The following are the main ways I'm not yet back to 100%:
Sensory nerve dysfunction: As it has all along, cold water, or even a cold breeze across my skin still feels painful instead of cold. The only way I can explain it is that it's like pressing on an area you bruised by walking into the corner of a table. When getting into a cold shower or swimming pool, you'd sense that it's cold. I sense that it hurts, which means it's cold. If it's hot, it feels hot. Also, my pointer and middle fingers often hurt on my left hand, especially when they are cold, and if I brush the sides of my middle finger, it causes a burning sensation. On more rare occasions, I get the same experience on my right hand, but much more often it's just my left.
Gyms and Gymnastics: The Ideal Physical Fitness Combination?
Jan 24, 2023
I was working with our grandson, Asher, in our gym the other day. I had him doing box jumps onto and off of our plyo box, working on his coordination, technique, and balance. He's become a really good downhill skier in his first two seasons, and now that he's hitting jumps on the trails, I wanted to help him develop better jumping technique and body awareness. We have him workout in our gym as often as possible, doing a combination of bodyweight and some dumbbell and kettlebell exercises. At eight years old, I need to help him develop the right movement patterns while also maintaining his attention and focus on the exercise he's doing.
As I was training him, I started thinking about other ways he could develop functional movement skills outside our gym. He's clearly developing them from skiing, but as I was considering this question, my mind wandered to gymnastics.
I spent my junior year of high school at Northern Michigan University. They had an Olympic Training Center there, and I was chosen to attend as part of a small group of ski jumpers for the first year they offered the program. As part of our dryland training, we got to work out at NMU's gymnastics facility, doing tumbling exercises, working on the trampoline, and learning to do various flips into their foam pit.
Not only were these training sessions a lot of fun, but they also improved my strength, power, and spatial awareness tremendously. It's one thing to learn to move your body while connected to the ground. It's quite another to learn to do so while flying through the air. That's a skill needed in ski jumping and enhanced through gymnastics.
Gymnastics and Functional Skill Development
Few activities develop physical strength, stamina, and power while improving spatial awareness and reflexes the way that gymnastics does. Surprisingly, it's a rare form of sports activity in the United States. And, if people are involved in gymnastics, it's usually for kids and far less common for adults to participate.
Functional training has been a buzzword in the fitness world for at least the past 20 years. Functional training programs attempt to train people for the physical experience of everyday life. Bending, balancing, lifting, jumping, stretching and reacting to an unexpected environment.
FMS (functional motor skills) include locomotor skills (e.g., run, gallop, hop, leap, horizontal jump and slide); object control skills (e.g. catch, kick, overhand throw and dribble) and body management skills (e.g., balance, climb and forward roll) and provide a base for more advanced motor skills
Fundamental Movement Skills Development under the Influence of a Gymnastics Program and Everyday Physical Activity in Seven-Year-Old ChildrenCuljak Z PhD, Miletic D PhD, Kalinski SD PhD, Kezic A PhD, Zuvela F PhD. Fundamental Movement Skills Development under the Influence of a Gymnastics Program and Everyday Physical Activity in Seven-Year-Old Children. Iran J Pediatr. 2014;24(2):124-130.
It's important for children to develop these skills early on, but as adults become more sedentary, it's easy for them to lose these skills and develop bodies that are pretty dysfunctional. Squatting, bending, getting up off the floor, or jumping onto or off a box become awkward, injury-risking activities. Because your nervous system controls and coordinates movement, and it only retains abilities to do things that it regularly does, you have to use functional motor skills throughout your life, or you lose the ability to do them.
Although a fitness professional can help guide a client through movements that improve their movement skills, most people who hire a trainer or strength coach want to use their time to develop strength, power, and lean body mass. Taking 20 minutes out of a 50-60 minute workout session to work on balance and stability can affect the results of the overall program, not to mention that many of these balance and stability movements are pretty dull.
Treating Kids With Obesity Drugs and Bariatric Surgery
Jan 18, 2023
Last week, The American Academy on Pediatrics released its treatment guidelines for overweight and obese children. Rather than attacking the dietary guidelines, which prescribe a perfect diet for getting fat, addressing the absence of physical activity in schools, or the lack of sleep kids get nowadays, they came to the insane conclusion that doctors should consider prescribing weight loss drugs or bariatric surgery as part of a treatment plan.
I guess I shouldn’t be surprised, since conventional medicine has gone along with the idea that kids of the same age should be considered for puberty blockers or sex change surgery if they want it.
The idea of starting kids on drug therapy or putting them through surgery for a condition that can be resolved through diet and exercise, to me, seems barbaric. Especially since the US Dietary Guidelines, school lunch programs, food subsidies, the absence of physical education in schools, and a lack of adequate sleep are what contribute to obesity in almost all cases.
Overcomplicating Childhood Obesity
According to the most recent CDC data, 14.4 million children and adolescents are currently overweight or obese in America today. Based on epidemiological models, by 2050, 57% of today's children will be obese adults.
We're well on our way to living the life depicted in Wall-E:
https://youtu.be/s-kdRdzxdZQ
As advanced and educated of a nation as we are, we way overcomplicate most of the problems we face as a nation. Maybe it's so more money can be made from such problems. Or, perhaps it's because we have to accept all possible, even ridiculous, and unsubstantiated ideas in the name of inclusivity.
That's certainly the case when it comes to obesity and the AAP's new practice guidelines.
This is evidenced by the first paragraph in the introduction to their practice guidelines:
The current and long-term health of 14.4 million children and adolescents is affected by obesity, making it one of the most common pediatric chronic diseases. Long stigmatized as a reversible consequence of personal choices, obesity has complex genetic, physiologic, socioeconomic, and environmental contributors. As the environment has become increasingly obesogenic, access to evidence-based treatment has become even more crucial.
Clinical Practice Guideline for the Evaluation and Treatment of Children and Adolescents With Obesity
It would be easy to miss the significance of these three sentences. We should not do that. They shape the worldview of the association instructing doctors on how to treat children.
They’re saying:
We shouldn't see obesity as reversible through one's personal choices - people need others to intervene for them
Obesity is complex ... well beyond the effects of diet and lifestyle choices (in a very small percentage of cases this is true)
Because the environment contributes so much to obesity, it's crucial to provide obesity treatment. According to the guidelines, that treatment doesn't begin in a gym with a physical education teacher or personal trainer, but instead with a medical doctor.
Confucius famously said,
Life is really simple, but we insist on making it complicated.
Confucius
The more complicated you make a problem, the less likely it is that you’ll solve it. Then again, the more you can convince people of the complexity, the more likely it is that you’ll be able to sell them new and expensive solutions. If you can get them to believe that only one professional has access to those new and expensive solutions, you’ll be able to charge a premium and eliminate competition from others.
If people believe that obesity requires the same level of medical care as cancer or a broken neck, they’ll become dependent upon the medical system to take care of them.
While the American medical system is a great place to go for trauma, it’s one of the last places you want to go for achieving or maintaining health.
Don’t Drink Your Calories, Even if They’re From “100% Juice”
Jan 03, 2023
Besides eating a high-protein diet, few nutrition changes make as big of a difference in people's health as eliminating calorie-containing beverages from their diets. This includes 100% fruit juice.
Unfortunately, on any given day, about half of adults and two-thirds of children consume sugar-sweetened beverages.Sugar-Sweetened Beverage Consumption among U.S. Youth, 2011-2014. https://stacks.cdc.gov/view/cdc/44039. Accessed 2 Jan. 2023. Fruit juice is the most common of such beverages.
Contrary to public health recommendations, heavily influenced by the companies who sell the beverages, fruit juice, soda, and other sugary beverages have no place in a "healthy diet."
The "Fruit Juice Is Healthy" Hoax
One cup of apple juice contains 28 grams of carbohydrates, 24 grams of which come from sugar. An 8-ounce serving of Coca-Cola contains 24.6 grams of sugar. In both beverages, most of the sugar comes from fructose.
The reality is the two beverages aren't much different from one another. Sprinkle in a negligible amount of vitamins into the Coca-Cola, and they'd be virtually the same from a nutrition and metabolism standpoint.
How could this be? How could the U.S. dietary guidelines explicitly state that fruit juice is an acceptable replacement for whole fruit if it's not much better than soda? How could the labels on fruit juice bottles lead you to believe they're good for you when they're not?
A glimpse into the relationships between the government, the Academy of Nutrition and Dietetics, and the food industry helps you understand. It isn't that different from the relationships between the government, the American Medical Association, and the pharmaceutical industry regarding vaccines. One hand feeds the other in an ongoing cycle that benefits these groups, often at the expense of the people using their products.
The Academy of Nutrition and Dietetics (AND), formerly known as the American Dietetics Association, licenses registered dietitians (RDs), the supposed "experts" on nutrition in the healthcare system. If you've dealt with a disease or a family member has, you've probably met with a dietitian.
Funny enough, when I was in the hospital after I broke my neck, I asked for extra chicken on one of my entrees. They told me it wasn't allowed without a consultation with a dietitian. I laughed at the absurdity. That said, not all dietitians are bad. I've worked with many amazing dietitians over the years. They were the ones who took it upon themselves to understand nutrition science rather than take the word of the professors they learned from in school.
A paper published in Public Health and Nutrition titled The corporate capture of the nutrition profession in the USA: the case of the Academy of Nutrition and Dietetics provides a unique view into how the organization is influenced.
A non-profit organization called US Right to Know got access to some of the AND's internal communications through a Freedom of Information (FOI) request. The communications revealed:
In 2015, when AND’s partnership with Kraft was disclosed and criticised by the public, the AND/ANDF BOD dropped the deal. However, the documents gathered through FOI show they privately continued to engage with corporations by: (i) investing AND funds in shares of Nestlé, PepsiCo and several pharmaceutical company stocks; (ii) accepting corporate contributions without disclosing their size, (iii) allowing BOD (board of directors) members to work for or consult for companies with interests that conflict with the mission of the AND, (iv) discussing internal policies within the BOD to fit industry needs, ignoring the work of the SATF, (v) allowing corporations to support AND’s members research and (vi) releasing public positions favouring corporations.
Carriedo A, et al. The corporate capture of the nutrition profession in the USA: the case of the Academy of Nutrition and Dietetics.
In essence, the AND:
Effects of Lavender and Bergamot Essential Oils on Menopausal Symptoms
Dec 19, 2022
More than one-third of the U.S. population of women is peri or post-menopause. Driven by a significant change in hormones, many women in this stage of life experience decreased libido, changes in sexual function, difficulty with sleep, and memory decline.
A recent study looked at the effects of aromatherapy or a mindfulness intervention, or the combination of the two, and their impact on sexual function. Not surprisingly, aromatherapy was shown to be helpful.
Study Design
One hundred thirty-two postmenopausal women were divided among four groups:
Aromatherapy + Routine Care (standard medical care)
Mind-Body Intervention + Aromatherapy Placebo
Aromatherapy + Mind-Body Intervention
Routine Care + Aromatherapy Placebo
The women were 50-60 years old, hadn’t used hormone therapy in at least the previous six months, had moderate anxiety with some sexual dysfunction, and were otherwise healthy.
The aromatherapy groups inhaled two to three drops of a lavender-bergamot essential oil blend three times per day for eight weeks. The blend was made with essential oils and a 60% ethanol solution. It contained a 0.04% concentration of bergamot and a 5% concentration of lavender, so it was pretty diluted compared to two to three drops of pure essential oils. Even with such a dilution, the essential oil blend led to significant positive outcomes for the women.
Study Results
At the end of the study, the Mindfulness-Based Intervention and the Aromatherapy groups experienced improvements in sexual function and depression. Interestingly, eight weeks after the study, only the aromatherapy group showed continued improvements.
Studies show that aromatherapy stimulates the release of endorphins, which contribute to reductions in pain, stress, and anxiety while increasing relaxation. Hickey M, Bryant C, Judd F. Evaluation and management of depressive and anxiety symptoms in midlife. Climacteric. 2012;15(1):3-9. doi:10.3109/13697137.2011.620188
According to the study’s authors:
The mechanism of action of these essential oils is two main ways: The first is through the olfactory pathway, which stimulates the receptors located in the olfactory bulb and transmits the olfactory message to the limbic system. This system is the brain's emotional center and is effective on pulse rate, blood pressure, respiratory system, and stress response. The second way is through skin absorption. Molecules of essential oils are absorbed through the skin over 20-40 min.
Mojtehedi M, et al.
Other studies reinforce the findings in this one. Rose, fennel, geranium, and bitter orange have been shown to improve menopause-related symptoms as well, as has Ginko biloba.
Read also: Lavender Essential Oil for Anxiety and Depression
My Thoughts
The results of this study aren’t surprising, as so many other previous studies have found similar effects, not only for women during and post-menopause but also for libido, anxiety, and other mental health effects in both men and women of most age groups.
The effects of the Mindfulness-Based Intervention are also interesting, though this isn’t a topic I write about. If it’s something of interest for you, I recommend finding a practitioner who specializes in it.
Regarding aromatherapy, I want to point out some crucial points.
First, the study participants used the oils multiple times per day, consistently. Your body metabolizes essential oils relatively quickly. This differs from many drugs designed to release into your system over many hours. You can’t expect them to work on symptoms like those related to menopause if you only use them once per day or if you use them inconsistently.
Second, this study does not suggest that only lavender and bergamot are effective. Hundreds of essential oils are available, some of which you may find repulsive and others you’ll enjoy. Lavender and bergamot are well-studied, in part because they’re inexpensive and readily available.
Acupressure: An Easy Way to Reduce Pain, Anxiety, and Stress
Dec 13, 2022
Have you ever seen one of those videos of somebody in India lying on a bed of nails, with an expression on their face like they’re lying on a Sleep Number bed?
I’ve never doubted that they seem comfortable, but I also haven’t been interested in trying it out for myself. At least not until Vanessa ordered us a Pranamat.
From a distance, the Pranamat looks like pillows you’d find in a yoga studio. But the first time you rest your bare skin upon them with some added pressure, you’ll be sure you’re experiencing a bed of nails.
In a way, you are. But it isn't torture; it's therapeutic.
I’ll explain the science behind Mechanical Needle Stimulation first, and then delve into the details on the actual Pranamat.
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What is Mechanical Needle Stimulation?
Mechanical needle stimulation is a form of acupressure. You might ask, what is acupressure? I’ll start there.
Acupressure is a way of applying pressure to specific points throughout the body called meridians. You might have heard that term, but it isn’t used often in Western medicine. Chinese medicine suggests that meridians form a network of energy pathways throughout your body. If a pathway is blocked, it can lead to various symptoms, including pain.
Acupuncture is the traditional and possibly most effective way of improving energy flow. It played a significant role in my spinal cord injury recovery. While acupuncture could be best, it isn’t always practical. You might not even have a Chinese medicine practitioner near you, even if you wanted to get acupuncture.
Acupressure triggers the meridians, albeit to a lesser extent than acupuncture, without inserting needles into the skin.Lee, Eun Jin, and Susan K Frazier. “The efficacy of acupressure for symptom management: a systematic review.” Journal of pain and symptom management vol. 42,4 (2011): 589-603. doi:10.1016/j.jpainsymman.2011.01.007 The pressure is just applied to the skin. But to stimulate the meridians, you still need to apply pressure with a fine point of contact similar to a needle. Though lying on a bed of nails could do that, the risks for the average person wouldn't be worth it.
This concept led a Russian by the name of Ivan Kuznetzov to develop a rudimentary acupressure device in the early 1980s. He created a rubber mat with 1500 stainless steel office pins sticking out of it, spaced about two inches apart. The Institute of Experimental Surgery tested it on patients with much success. Russian television eventually showed a documentary on the device, highlighting that people experienced pain relief from a variety of conditions as well as improved respiratory function. Sadly, the pain-relieving device wasn’t studied any further, and didn’t seem to gain attention outside of Russia.Olsson, Erik M G, and Bo von Schéele. “Relaxing on a bed of nails: an exploratory study of the effects on the autonomic, cardiovascular, and respiratory systems, and saliva cortisol.” Journal of alternative and complementary medicine (New York, N.Y.) vol. 17,1 (2011): 5-12. doi:10.1089/acm.2010.0135
The Science
Western medicine has yet to be able to explain why acupressure, acupuncture, or Chinese medicine in general, works so well. So, if your usual healthcare practitioner dismisses the benefits, that could be why.
One paper proposed how it could work:Zilberter, Tanya. Reflexo-Therapy With Mechanical Cutaneous Stimulation: Pilot Study. 1999.
skin stimulation,
5 Causes of Weight Regain or Fat Regain After Weight Loss
Dec 06, 2022
You probably know someone who lost weight and looked great, and then a few months later had rebounded back to where they’d been before they lost it. Maybe that’s happened to you.
Though it’s all too common for people to regain their lost weight and even to gain more body fat than they lost, it doesn’t have to be that way.
There are many reasons for the rebound, and a new study points to a new cause most people are unfamiliar with. First, I’ll cover the common and obvious causes of weight regain. Then I’ll delve into the new one discovered through a new study published by Nature. I hope it enlightens both fitness professionals and everyday Janes and Joes alike.
1. Going Back to Bad Habits
I’m not a fan of fitness goals with deadlines, like weddings or physique contests. In some instances, they’re unavoidable, but most people who set a fat loss goal for a specific event end up dropping their program right after the event.
As I explained in a previous article, you create an endpoint for your efforts when you set a specific, time-based goal. I’ve heard people in the gym talk about being two weeks into a 12-week diet, and how they were already fantasizing about the junk they’d eat when it was over.
I don’t usually recommend strict diets for this very reason. If someone has it in their head that they can return to their old ways at some future date, they will indeed do that. The diet and lifestyle choices that made them fat and unhealthy before the diet will undoubtedly do the same if they go back to them after the diet is over.
Instead, adopting some simple, nonnegotiable nutrition and lifestyle choices is better. In doing so, the weight will come off over time, and they’ll be less risk of regaining it because those simple choices become lifelong habits.
2. Lost Muscle Mass and Dysfunctional Metabolism
Weight loss and fat loss are not the same things. Many low-calorie diets, especially those that don’t include enough protein, cause significant muscle loss along with some fat loss. This problem is further compounded when you add in excessive amounts of cardio.
Muscle loss leads to a lower metabolic rate and less carbohydrate storage capacity. On top of that, thyroid levels plummet on long-term, low-calorie diets. In some people, hypothyroidism could become a permanent condition.
Is some level of calorie restriction required for fat loss? Yes, but not as much as most people think, especially if that reduced-calorie diet is high in protein.
Imagine combining the slower, dysfunctional metabolism with a return to the old diet and lifestyle habits I discussed in the previous section. This can lead people to gain more body fat than before.
3. Reduced Exercise and Activity
I’ve met gym members over the years who’d spend two hours a day doing cardio leading up to a special event. I also know of many people who take up marathons and triathlons as a means of weight loss. What happens after the event of competition is over?
They stop doing so much cardio or endurance exercise. Some stop altogether.
They stop expending so much energy but often end up eating the same as they had while exercising. And often, these foods are high in carbohydrates, which helps them quickly pack the body fat back on.
This is why I use cardio sparingly when I work with clients. If someone is obese, it can be a helpful tool to trigger weight loss (along with a good nutrition plan), but over time, I reduce cardio and increase resistance training. For those closer to a healthy weight, I might never have them do cardio, focusing only on their nutrition program and resistance training.
Read also: Can you lose weight without cardio?
4. Insufficient Post-Diet Protein Intake
Of all the dietary choices you could make after a diet, continuing to eat high-protein is the most important. Research shows that a high-protein diet will help you keep your appetite in check, fill you up so you won’t eat as much junk,
Of God and Man: Making the most with what you have.
Nov 30, 2022
Like last week's essay, the following comes from a draft of a book I'm working on. In the event it doesn't make it into the final copy, I thought I'd share my ramblings on my blog. I hope this one reminds you of your power to change yourself for the better.
A Long Walk Home
One afternoon during the spring of 2008, I decided to head outside and do some sprint intervals. I’d sprint for about 100 yards, walk for a block or two, sprint 100 yards, and so on.
I was out for about 45 minutes and was about two blocks from home. The sun was shining, the Rocky IV Training Montage started playing on my iPod, and I thought, “One last all-out sprint.”
Instead of rolling into a sprint by simply speeding up from my walk, like I had the rest of my workout, I stopped and planted my foot flat on the ground. I was determined to make this my best sprint yet. I launched myself from my starting position with my foot still flat on the ground for maximum power.
Think about my stupidity for a moment here. If you crouch down into a starting position for a sprint, with your knees bent and your back foot flat on the ground, and then extend your knees and hips forward as fast as possible, what happens?
Try it in slow motion on your floor. Really slow. You’ll get a great calf stretch when you do it slowly.
When you do it as fast and hard as possible, your calf can only stretch so much before your Achilles tendon pops right out of your ankle. That’s exactly what happened to me.
I launched myself from the starting position, and as soon as my left leg straightened out, I felt a pop in my ankle. It was one of those moments where time slowed down.
In the short span of time transitioning my weight from my left to my right leg, I thought, “That was a weird feeling. I think I just tore my Achilles. I need to stop my forward momentum with my right leg.” I tried to slow myself with the weight on my right foot, hopping on that leg a few times to do so.
Keeping the weight on my right leg, I looked at my left and saw an indentation above my ankle, where my Achilles tendon had previously been attached.
I sat down on the grass next to the sidewalk and called Vanessa, hoping she could pick me up. Unfortunately, she was at work, and our sons were too young to drive.
I limped the two blocks home and drove to the orthopedic clinic. I had it reattached a couple of days later. This was my first serious rehab. Other than working out two days after surgery, using my three good limbs for my strength training sessions, I didn’t do a lot to enhance the recovery process. I even went to a few standard physical therapy sessions, which were a total waste of money, as I basically did calf stretches for $150 an hour.
I pretty much took the surgeon’s word for how long it would take to recover and what my calf would look and function like once it healed. It’s got a ton of scar tissue and is considerably smaller and weaker than the uninjured one, my right calf.
This became my lesson about taking your rehab and recovery into your own hands rather than relying only on what a surgeon or other healthcare practitioner tells you to do.
Disarmed
Six years later, I was working out at the Chanhassen, Minnesota Life Time, just before going to work at the Life Time corporate office across the campus.
I felt extra strong that morning. My third exercise was deadlifts. On my third set, I got to the top of the movement, standing tall with 405 pounds clenched comfortably in my hands.
In this position, your arms are straight, which puts a good amount of tension on your biceps, especially if you use a mixed grip, which means one palm faces forward and the other faces backward. With such a grip, the bar doesn’t slip or roll out of your hands.
Most people know their bicep crosses their elbow. That’s how it lifts your hand toward your mouth. But part of it also crosses your shoulder.
So, I was standing tall,
Acceptance: Let Go of Wishing Things Were Different.
Nov 22, 2022
The following is an excerpt from a draft of a book I'm working on. It's about my recovery from a broken neck and spinal cord injury, but also much more than that. As I continue to work on it, I may include other writings and ramblings here on my blog. They may or may not make it into the final draft. If you're a Nikkola Newsletter subscriber, you'll be the first to know when the book is finished.
“I’m going over the handlebars,” I thought as my front bike tire dropped off the edge of a three-foot skinny bridge. A fraction of a second later, my front tire hit the ground, causing my bike to catapult me around the tire, throwing me head-first into the ground. My head hit the ground, and then my neck absorbed the force from the rest of my body, moving in the same direction as my head. I saw darkness and then a flash of light. And then I was lying flat on my back. My hands moved. My legs did not. I had no feeling below my waist. I instantly knew this was a bad situation.
I told our grandson Asher to get Grandma Vanessa, who was ahead of us on the trail. She heard me, threw her bike into the woods, and ran back to where I lay. She quickly sprung to action, calling 911 and flagging down other riders to help.
As I lay there, I knew I’d sustained a serious neck injury and that there was a good chance I’d never walk again.
I didn’t feel sad or angry, or discouraged. I didn't panic, as I knew that would only make things worse, not to mention that it would scare our grandson.
Once Vanessa had first responders on the way, I started to ponder what life would be like if I never walked again. I'd been injured before, but not like this.
I wondered how I'd make the most of a life without the ability to walk. Or what if I didn't have use of my legs or arms?
How would I rig up a way to exercise? How could I use my mind alone to contribute to the world and support our family? Could I read and write more? Could I add to my education?
I knew that the faster I accepted that life might forever look different, the faster I’d be able to make the most of that life.
I thought about multiple possible futures and resolved to accept whichever would become reality based on the results of my injury.
As I've learned to do throughout my life, I jumped from the reality of an unwanted situation to acceptance of that situation. As I later found out from Vanessa, she did the same.
Neither of us spent a moment dwelling on what happened and how we'd want it to be different. Each of us, in our own minds, decided we'd make the most of our current reality.
We accepted things as they were.
Accepting Illness
I’d had a lot of practice with that throughout my life, which made acceptance of my circumstances easy the day that I crashed on my bike. I began learning the value of accepting reality as it was as a child.
I got severely sick when I was four years old. I don't remember it, but I had aches throughout my body and was extremely fatigued. I saw doctors in my hometown of Ely, Minnesota, in Duluth, and eventually at the Mayo Clinic in Rochester.
The doctors didn’t immediately know what was wrong with me. They ran tests all over my body, even doing a biopsy of my testicles at one point. Though I was too young to appreciate the importance of my balls fully, I knew enough to get squeamish about that procedure.
After much poking and prodding, the physicians finally figured out what was wrong.
I had leukemia. Acute lymphocytic leukemia, to be precise.
Most of my treatment took place through the Mayo Clinic, though our hometown doctor, Dr. Steve Park, played a crucial role in my treatment and recovery as well. We carried on our relationship with the Mayo Clinic for 15 years.
Doctors cure this type of leukemia easily today, but when I had it, the cure was a new thing.
At four years old, it’s pretty hard to comprehend what cancer means, though the doctors at the Mayo tried to explain it as best they could.
...
How to Build the Best Home Gym For Middle-Aged Men and Women
Nov 16, 2022
You're ready to build a home gym, but where do you begin? Which equipment do you need? What brands should you consider? Can you even get as good of a workout at home as you would in a commercial gym? And how much should you expect it to cost?
Vanessa and I recently turned our lower-level family room into a home gym. Even though I had a good idea of what we'd need, sorting through all the equipment options and brands proved more difficult than I thought it would be.
If you find yourself in a similar circumstance, remember this: Home gym companies want you to buy their equipment and make it work for your workouts. It's like a contractor building the most profitable house to sell you and then trying to convince you that their house is just what your lifestyle needs.
In this guide, we start with your workouts first. Then, I'll walk you through the right equipment to buy to get the best workouts with the least equipment.
One other point I need to stress: If your home gym equipment isn't good enough to replace your commercial gym workouts, you'll end up still going to the gym. If that's the case, then the investment in your home gym won't be worth it. Your home gym setup has to be good enough to replace the commercial gym.
That's where I'll begin with this guide.
What exercises are essential in a good strength and conditioning program?
If you're going to make the significant investment in home gym equipment, especially if you're middle-aged or older, you need equipment that allows you to do at least the following:
Free weight movements (Barbells and Dumbbells)
Squats
Lunges
Chest Press - Flat, Incline
Shoulder Press
Pullup / Chinup
Dips
Rows
Deadlifts
Machine movements
Leg Press
Leg Extension
Leg Curl
Pulldown
Row
Why do you need free weights and machines? My Crossfit buddy said you only need free weights...I can imagine some who read the list above thinking something along those lines.
First, as you get older, you will develop aches and pains and end up with injured joints. That's just part of being an active adult. If your only option for hitting your legs hard is to do squats, you won't have much to do when you hurt your back, helping a friend move some furniture. Having the leg press available ensures you keep up with your lower body training.
Second, movements like extensions and curls have a place in a good strength and conditioning program. They're often dismissed amongst the free weight purists, but if you want to maximize muscle as you age, as well as ensure your joints have the most protection, you'll include leg curls and extensions for your legs just as you'd include bicep curls and triceps pressdowns for your arms.
Third, not everyone can do pull-ups, and even if they can, they might not be able to do very many reps. Also, over time, relying only on pull-ups for your back can lead to issues with your elbows and forearms. Don't get me wrong, pull-ups are a crucial part of a good program, but they're not the only way you should work your lats. Having a pulldown and row machine available allows you to train your back with a little more variety and less stress on your joints.
You might also wonder, "Why wouldn't you just get a universal gym?" If you're 80 or older, a single, multi-exercise piece of equipment could suffice. But machines do not replace the balance and stability benefits of free weights, nor do they allow you to move through a more natural range of motion, which is important for developing posture and joint integrity. On the flip side, there are some things machines can do that free weights can't. Including both in your home gym, within a reasonable space and cost, is best.
In Search of the Ideal Equipment Setup
With the above in mind, I started searching for just the right solution.
I looked at a Rogue Monster Cave and got pretty close to ordering it. It would have covered all the bases above except the leg press...
How does berberine affect cardiovascular health and body weight?
Nov 08, 2022
Over the 20+ years of my fitness career, I’ve seen countless supplements rise and fall in popularity. Few have proven to be effective long-term and in both animals and humans. Berberine is among the few.
Each year, more and more research shows how effective berberine supplementation is in supporting various metabolic health issues.
I even found a study a couple of months ago suggesting berberine may help reduce noise-induced hearing loss. That study was done in rats, so it’s hard to say whether it’ll work in humans, but I thought that was pretty interesting nonetheless.
Here, though, I want to focus on berberine’s impact on cardiovascular health, one of the main causes of reduced quality of life and death in middle-aged and older adults.
What is berberine?
Berberine is a compound found in goldenseal, goldenthread, Oregon grape, barberry, prickly and Californian poppy, and Amur cork tree.
Though you can take it today as an isolated, standardized compound, Chinese and Ayurvedic medicine practitioners have prescribed the plants above as treatments for thousands of years.
Berberine is a bright, yellow powder with an extremely bitter taste. It’s usually taken in capsule form so you don’t have to taste it.
Preventing Cardiovascular Disease
Cardiovascular disease remains the number one killer, with almost one-third of annual deaths coming from it.
A just-published meta-analysis of 49 studies analyzed the effects of berberine on cardiovascular health. While the findings are impressive, if you’re serious about preventing, slowing, or even reversing cardiovascular disease, your diet and lifestyle choices will always make a bigger difference than a supplement or medication.
If any of the following apply to you, you’re causing yourself to develop cardiovascular disease. Get the following fixed first, then consider using berberine.
You might be giving yourself cardiovascular disease if you:
Live with chronically high, unmanaged stress
Are an endurance athlete or do excessive amounts of cardio
Eat a high-carb / low-protein diet (most people eat way more carbs and way less protein than they think)
Lack muscle mass because you don’t strength train (this is especially important for women)
Are a man (someone born with XY chromosomes) with low testosterone
Are a woman (someone born with XX chromosomes) with high testosterone, such as a woman with PCOS
Have hypothyroidism (low thyroid)
Have micronutrient deficiencies
Live in consistent sleep debt
Will berberine help reduce the damage of the above choices and issues?
It could help. Just like a group of firefighters could quell a fire while you keep pouring gasoline on it. But it would be foolish to pour the gasoline on the fire, and it’s foolish not to resolve the above issues, which are almost completely within your control.
I've linked to several of my articles above if you'd like more information on dealing with one of the above issues.
Findings of the Meta-Analysis
According to the meta-analysis, berberine supplementation significantly lowers:
Total cholesterol
Triglycerides
LDL cholesterol
Fasting blood glucose
Insulin
HbA1c
Insulin resistance
Bodyweight and BMI
Waist circumference
At doses above 1 gram daily, berberine supplementation also raises HDL cholesterol (protective cholesterol).
According to the reviewed studies, it’s most effective at reducing cardiovascular risk factors in people with non-alcoholic fatty liver disease (NAFLD), type II diabetes, and metabolic syndrome. For lipids and glucose, it’s most effective for people with HDL below 40 mg/dL, LDL above 100 mg/dL, and fasting blood glucose above 100 mg/dL.
Doses and Durations
To improve insulin sensitivity and lower fasting blood glucose and HbA1c, research shows people need about 1.8 grams per day and need to take it for at least two months before they start seeing improvements.
Likewise,
I Broke My Neck Part 4: Our Experiences With and Insights About the Healthcare System
Nov 02, 2022
It's been three months since I broke my neck and sustained a spinal cord injury. I was planning to write an open letter to Regions Hospital about my experience, but after talking it through with Vanessa, decided it wouldn't be the best use of time or mental energy.
Instead, I decided that covering the insights I've gained would add more value to others than outlining the disappointments from the hospital's post-op process. The former would empower others. The latter would only lead to unnecessary complaining.
If you don't feel like reading any further, please just take this point to heart:
You should expect a hospital system to fix what's broken, but it's on you as an individual to make yourself whole and well.
I couldn't have fixed the mess I made of my neck on July 30. Only a well-trained surgeon could have done that. But from the day after surgery, going forward, I couldn't expect that the medical system would have the knowledge or experience to help me get back to my previous "normal" in the short time it was possible to do so.
In case you missed the first three parts of this story, here they are:
I Broke My Neck, Part 1: Injuries, Surgery, and Recovery Challenges
I Broke My Neck Part 2: What I’m Doing to Recover And Why
I Broke My Neck Part 3: The Mental Game of Rehab and Recovery
A Quick Rehab & Recovery Update
At the time of this writing, I'm 13 1/2 weeks post-injury.
In terms of muscular strength, my chest, triceps, and serratus, used for movements like dips, bench presses, and pushups, are at about 60% of where they were pre-injury. The rest of my body is at about 80%. The weakness in my upper body pressing movements is typical of the spinal cord injury I sustained, though the expectations were that it would take much longer to regain strength. I'm sure it would have if I had followed the recommendations from the medical group.
As for my sensory nerves, when cold water splashes on my lower body, I still feel pain instead of cold, like the water is pushing on a bruise. In my upper body, I feel cold more than pain right now, so it seems the sensory nerves are starting to respond appropriately. I also have frequent burning on the sides and palm of my index and middle fingers, though it's nowhere near the level it once was. If the sensory nerves didn't improve beyond what they have, it wouldn't disrupt normal life.
And as for my neck itself, most mornings it's pretty stiff, but once I get up, apply some Young Living Cool Azul Pain Relief Cream or other oils and move around, the stiffness and soreness go away.
The following are some of the milestones from the past few months. Though every spinal cord injury is unique, I thought this might give people in a similar situation a little hope. Early on, I couldn't find any examples of how people recovered from broken necks or spinal cord injuries, so I didn't have anything to compare my progress against.
Day 1: Walked the morning after surgery, with a physical therapist by my side in case I fell. I believe it was later that afternoon that I also walked up the stairs at the end of the hall.
Day 3: Was discharged and walked out of the hospital.
Day 5: Stopped taking oxycodone. I had plenty of pills left, but will not take pain killers unless it's absolutely necessary. It wasn't absolutely necessary.
Day 5: Got my first gym workout in, with the help of my friend Victor Straw. At this point, I needed straps to hold onto anything as my hands weren't yet working.
Day 15: First push-up, after trying to complete one for the previous seven days.
Day 39: Completed first (and second) pull-up.
Week 5: Weaned off of Gabapentin and extra-strength Tylenol completely. Unfortunately, the Physician's Assistant at Regions Hospital wouldn't discuss weaning off of Gabapentin, so we researched how to do it and followed a specific timeline and process. This is not a drug that you stop cold turkey,
Instead of trying to eat less, eat less often.
Oct 19, 2022
Unless you’re an athlete who trains for hours every day or one of the few people in the population with an extreme metabolic rate, eating more than three meals per day will likely cause massive weight gain, metabolic syndrome, low energy levels, and poor gut health.
Does that mean I’m anti-sweets or anti-dessert? Not at all. Just last night, I ate three servings of apple crisp. But I ate it as part of my dinner, not as a late-night snack.
With the holidays upon us, I thought it was a good time to remind you of the health benefits of intermittent fasting.
What is intermittent fasting?
Intermittent fasting is the habitaul practice of food avoidance during part of your daily or weekly schedule.
In some forms of intermittent fasting, people avoid food for 24 hours on one or two days of each week.
More popular, and in my opinion, easier to follow, you have time-restricted eating. In this form of intermittent fasting, you eat within a defined time window each day.
Studies have been done using 4, 8, 10, or 12-hour eating windows, which means that study participants fast for 20, 16, 14, or 12-hour periods each day.
From experience and experimentation, an 8-hour eating / 16-hour fasting schedule is most practical, where you eat from lunch through dinner each day. This is especially the case for men.
I recommend some female clients, such as those dealing with adrenal fatigue, shorten their fasting period to 14 hours and eat during a 10-hour window.
Benefits of Intermittent Fasting
The list of intermittent fasting health benefits is long and continues to grow as more research emerges. Benefits include:
Higher levels of sustainability because it doesn’t feel like you’re on a restrictive diet
Improved body composition or lower body fat levels
Reduced blood sugar and lipid levels
Improved mental energy and cognitive function
Lower insulin and higher growth hormone levels
Reduced blood pressure
Lower systemic inflammation
Better balance of healthy gut bacteria
The following images are found in the paper Time-restricted Eating for the Prevention and Management of Metabolic Diseases, published in Endocrine Reviews. They offer a compelling visual case for time-restricted eating.
Conditions that benefit from time-restricted eating
The Problems with Snacking
I’ve come to realize that showcasing the health benefits of something like intermittent fasting doesn’t always motivate someone to change.
But consider the opposite. If eating less often does all of the good stuff above, then eating too often:
Makes you fatter
Raises blood sugar and lipid levels
Exacerbates conditions like PCOS and metabolic syndrome
Increases inflammation and blood pressure
Makes you sluggish and foggy-headed
Increases your risk of developing a variety of health conditions and diseases
Why would you knowingly do that to yourself?
A Few Final Thoughts
As you’ve probably seen from previous writings, the first step I take with clients is not to get them on an intermittent fasting schedule. It is to get them on a high-protein diet.
If you eat enough protein, it’ll be easier first to stop snacking and then skip breakfast. The higher protein diet will help keep your appetite under control.
Also, by eating less often, it allows your digestive tract to completely empty. That takes about four hours following a meal. After your digestive tract is empty, growth hormone levels rise, increasing fat metabolism, enhancing tissue repair, and supporting muscle growth. That’s an often underappreciated benefit of eating less often.
Oh, and if you were wondering how you can still eat your sweets and treats, especially with the holidays upon us, you eat them right after your meals.
Just last night, I ate three servings of apple crisp after dinner. The idea is that once you get up from the table, mealtime is over. You don’t start again just before bedtime.
Could Berberine Help With Covid-like Conditions?
Oct 12, 2022
Berberine is a compound found in goldenseal, yellow root, Amur cork tree, Chinese goldthread, prickly poppy, and Californian poppy.
I’ve taken berberine daily for years now. While it doesn’t make my Foundational 5 list of the five most essential supplements for health, it would be on my list of the top 10 .
This past week, I got a notice for a new paper published in Inflammopharmacology, titled The role of berberine in Covid-19: potential adjunct therapy.
The average case of Covid-19 is little more than a strong cold now, but other novel viruses will come along, so I thought it would be helpful to share some of the highlights from this paper.
General Health Benefits of Berberine
Before addressing the potential effects of berberine in infections like Covid-19, I want to recap its general health benefits. I go into greater detail on these in my article Berberine: Blood Sugar, Body Fat and Other Health Benefits.
Research shows berberine:
Improves the heart’s performance by increasing ejection fraction and left ventricle function in cases of congestive heart failure
Supports normal blood pressure
Increases cholesterol excretion and helps improve blood lipid levels
Supports normal blood sugar levels and helps increase glucose transport into muscle cells by acting on Glut-4, which improves insulin sensitivity
Supports normal androgen levels in women with PCOS
Suppresses the growth of existing fat cells or the development of new fat cells
May support cognitive health by keeping blood sugar levels in check, thereby reducing the risk of dementia or Alzheimer’s Disease (often dubbed Type III diabetes)
Enhances the production of brain-derived neurotrophic factor (BDNF), stimulating brain cell production and potentially reducing symptoms of depression
Inhibits the brain’s reward center after using certain drugs and alcohol
Improves diversity of good gut bacteria
That’s quite a list of health benefits. Now you know why I take berberine every day.
Read also: Curcumin: Health Benefits of Turmeric’s Key Compound.
Berberine and Covid-like Conditions
The authors of the new paper summarized berberine’s role in COVID-19 as follows:
The potential role of BBR in Covid-19 is related to improving the immune response in the early phase of SARS-CoV-2 infection, with suppression of SARS-CoV-2-induced hyper-inflammation in the late phase. Therefore, BBR could be a preventive and therapeutic agent in Covid-19 by targeting inflammatory signaling pathways with suppression of entry/infectivity of SARS-CoV-2.
Babalghith AO, et al.
Berberine inhibits viral infection early on and may reduce the inflammation-related damage for someone already infected.
Such viral infections cause a significant increase in free radicals. With its research-supporter antioxidant effects, berberine may help reduce or prevent free radical damage.
The following images come directly from the paper. As you can see, berberine plays multiple roles when tackling inflammation, infection, and free radical damage.
Read also: N-acetylcysteine (NAC): Benefits, Usage, and Side Effects.
Beyond Covid
Covid is no longer seen as the threat it was once was. Most of the public now realizes that it isn’t as dangerous as it was made out to be, though there are still a small percentage of people worried enough to wear their masks in public still.
I’ve already seen propaganda promoting the flu’s return as this fall’s public health threat. Animal research shows that berberine may reduce influenza infection as well.
Like any other natural therapy, berberine isn’t a miracle cure. If you don’t get enough sleep, drink too much alcohol, smoke cigarettes, or are obese, you’ll have a much harder time protecting your body from infections.
As I often say,
No supplement is so good it offsets the effects of a poor diet. No diet is so good it won’t benefit from supplementation.
Protein First: Why “Eat More Protein” is Diet Change #1
Oct 05, 2022
I’m often amused by how nutrition and fitness professionals complicate nutrition, especially for those who are looking to lose weight or get leaner. Some will recommend cutting carbs, others cutting coffee, and still others, surprisingly, cutting fat.
For many years I was on the side of cutting carbs. It works very well for a while, but eventually, people want to eat the food they like to eat. Many of those include carbs and sugar. I don’t blame them. I like to eat sweets and other starch as well.
My main point, though, is that most nutrition and fitness professionals, when counseling clients, start with restricting their clients from certain foods or beverages. Those with super willpower may be able to live in a state of restriction for a while, but eventually, they go back to their old way of eating. The body fat creeps back on shortly thereafter.
About eight years ago, I started to realize that helping people get healthier and fitter, and leaner doesn’t need to start with dietary restrictions at all. In fact, it works better when the focus is on eating more of one thing: protein.
And this is especially important: the older you are, the more important that protein becomes.
Here’s why my nutrition recommendations start with protein first.
One exception: Those with preexisting kidney disease need to limit their protein intake. Protein consumption does not cause kidney disease, but for those who already have it, protein may exacerbate the issue.
You Can’t Overeat Protein
The average American eats between 50 and 80 grams of protein per day. It isn’t very much. Research continues to show that a protein intake of one gram per pound of ideal body weight is closer to an optimal amount.
That’s what I have clients eat.
For example, if a guy is at 260 pounds today but should be closer to 200 pounds, then 200 grams of protein will suffice.
However, if he really loves protein and wants to eat 400 grams per day, more power to him. The extra protein probably won’t improve his body composition more than 200 grams would, but if he’s eating that much, he’ll probably eat less of other foods that aren’t as good for him.
Overeating protein does not make you fatter.
An old fashion registered dietitian will tell you that that’s the case, but research shows it’s simply untrue.
Jose Antonio led a group of researchers to study the effects of eating way more protein than most people can handle. Their study participants ate twice their body weight in grams of protein each day. Much of the extra protein came from protein powders because it would be virtually impossible to eat that much from whole food.
At the end of the study, after those participants had eaten an average of 500 calories more per day than they burned, guess what happened? Nothing. They didn’t gain any body fat at all. Overeating protein will not make you fat or unhealthy or any of the other nonsense that a "calories in calories out" registered dietitian will tell you it does.
So, if you’re going to overeat any of the macronutrients, protein is the one to overeat.
Read also: 5 Reasons Low-Calorie Diets Don’t Work Long-Term.
Reduced Desire for Sugar and Starch
A high protein diet significantly reduces cravings for junk.
The protein triggers your satiety signals for much longer than other types of foods.
If you are satiated, it’s less likely that you’ll go searching for junk food. More than likely, you won’t even feel like snacking, so you end up eating less often during the day, which has numerous blood sugar and metabolic benefits.
Read also: Eat Meals, Not Snacks. Why you shouldn’t eat every few hours.
Better Blood Sugar Control
A high-protein meal helps you regulate blood sugar better even if you do end up eating extra sugar or starch.
Another guideline that I recommend for clients who’ve been working with me for a while is that whenever they eat dessert, they eat it right after their meal. That way,
How does your home’s humidity impact your health?
Sep 27, 2022
The temperatures dropped just enough this past week that I had to adjust our thermostats, which means the heat will start running at night.
Running the heat leads to drier air in our home, and drier air can lead to an increased risk of colds and the flu.
That got me wondering a few things: What humidity level is best for your health? Is it possible to increase your home’s humidity with an essential oil diffuser? And if the diffuser helps, could the oils help too?
Since I started reading research papers to satisfy my own curiosity, I figured I’d share what I found in case these questions made you curious, too.
How does humidity affect your risk of getting a cold or the flu?
No doubt, you’ve been told to “Put a hat on so you don’t catch a cold” when going outside in colder temperatures.
However, you getting or not getting sick might have nothing to do with the temperature and everything to do with the humidity.
Cold winter air is dry. So is heated indoor air.
As scientists have known for decades,
influenza infection rates are highest in environments with relative humidity below 40% and decrease rapidly as the relative humidity exceeds 40-50%.
Indirect Health Effects of Relative Humidity in Indoor Environments
For example, school classrooms in northern climates during colder months are often dry. Heating systems dry the air and can increase the risk of kids getting infections.
A Minnesota study found the following:
This study monitored presence, genomic copy number, and infectivity of influenza A virus in preschool classrooms during the dry winter months (low indoor humidity), which correspond with peak respiratory virus infections in Minnesota. An increase in average AH from 6.33 mb in control rooms to 9.89 mb in humidified rooms (RH ~42–45%) was associated with a significant decrease in influenza A virus presence in fomite and air samples in humidified rooms compared to control rooms.
Humidity as a non-pharmaceutical intervention for influenza A
Higher humidity reduced the concentrations of influenza A in classroom air.
Interestingly, the authors of a recent paper published in Biophysical Journal explained that a face mask's benefit, if there is one, could be more to do with its impact on humidifying the air of the wearer than it has to do with keeping viral particles out of their nose or mouth.
The increased humidity of inspired air associated with wearing a face cover is perhaps well recognized by the public and contributes to the general feeling of mugginess, in particular when the weather is humid. Our measurements confirm that the increased humidity of inspired air is real and quite large.
They go on to say:
We propose that the increased humidity of air inspired through face masks is responsible for the lower disease severity of mask wearers.
Hydrating the respiratory tract: An alternative explanation why masks lower severity of COVID-19
If that’s the case, a ski mask or gator in winter weather could help as well, as they also humidify the air you breathe. Keep in mind that if your mask is too damp for too long, it’ll become a breeding ground for mold and some bacteria.
It’s probably better to save the mask-wearing for the cold outdoors, and find a different way to increase the humidity indoors.
Though we run multiple diffusers every day, which adds some humidity to our home's air, I've never paid attention to exactly what the relative humidity is in our home. After reading about it to prepare for this blog post, I plan to purchase a hygrometer this fall and make sure our home stays humid enough.
On another note, higher vitamin D levels are also associated with lower rates of seasonal illness. I covered that in this article: Vitamin D: Deficiency Symptoms And Benefits Of Supplementation.
Isn't high humidity bad, too?
You’ve no doubt seen the effect of high humidity in your bathroom. It grows mold.
What supplements should I take to boost testosterone or enhance libido? I frequently come across a question like this from middle-aged men. Although a supplement or drug therapy may help, if it’s the first solution guys go for, they’ll undoubtedly be disappointed by the results.
To ensure a guy produces optimal hormones throughout middle age and his older years, he needs to address a few lifestyle choices first. They’re simple, but they require a little more effort than popping a pill or getting a pellet in his butt.
Aging and Hormonal Decline for the “Average” Guy
The average (overweight, not strength training, getting insufficient sleep) guy experiences a hormonal, strength, and muscular decline around age 30.
By age 50, he experiences declines in strength and muscle mass of 15% per decade, until they’re 30% of what they were in his 30s.
Total testosterone declines 1% per year, starting around age 30 as well, affecting his neuromuscular performance, bone density, muscle mass, libido, and cardiovascular health.
Free testosterone, which makes up about 2% of total testosterone, actually affects target tissues. The rest is bound to sex hormone binding globulin (SHBG). As SHBG rises with age, free or bioavailable testosterone becomes even more limited for androgenic effects.
Testosterone limits the secretion of cortisol, so as his testosterone levels decline, cortisol rises, causing more muscle tissue breakdown.
Human growth hormone decreases by 14% per decade after age 20. Growth hormone stimulates fat metabolism, enhances tissue growth and repair, and supports brain function.
Remember, though, these sad statistics are for the average guy. He’s sedentary, doesn’t eat nearly enough protein, eats way too much junk, often drinks too much alcohol, and doesn’t get enough sleep.
You don’t want to be average, which is why you’re reading this.
While ageing per se may not cause endocrinological dysregulation, age-associated increases in sedentary behaviour could. Exercise is a nonpharmacological strategy to counteract some of the physiological changes that occur with age, including endocrine changes.
Effects of Exercise Training on Anabolic and Catabolic Hormones with Advanced Age: A Systematic Review
Read also: 9 Causes of Low Testosterone.
Strength Training: The Natural Hormone Booster For Men Over 40
Let me be clear: Hormone-supporting drugs and supplements do help, but if you’re taking or using them without changing your your diet and lifestyle choices, you’re kind of throwing your money away.
Get your diet and lifestyle in order. Get the most benefit there, and then add on the supplements or drugs if you need to. It really doesn’t take much to see a massive hormonal change.
Eat a high-protein diet.
Get enough quality sleep.
Follow a professionally-designed strength and conditioning program.
For the remainder of this post, I’ll focus on how exercise affects your hormones as you age.
This systematic review indicates that exercise training increases basal total testosterone, IGF-1, SHBG, hGH, DHEA and DHEA-S in males and females ≥40 years of age.
Effects of Exercise Training on Anabolic and Catabolic Hormones with Advanced Age: A Systematic Review
Research shows that most forms of exercise increase testosterone when men or women begin an exercise program.
However, endurance training can suppress testosterone levels, especially in men. This is one of many reasons I do not recommend running as a solution for weight loss or general health.
Read also: How Too Much Cardio or Endurance Training Is Bad For You.
Over time, muscle-building resistance training is a much superior form of testosterone-boosting exercise.
Exercise also increases DHEA, growth hormone, and insulin-like growth factor-1 (IGF-1) levels, which improve body composition, enhance tissue repair, and stimulate fat loss. Again, resistance training would produce the greatest benefits in the long-...
Why Building Muscle Should Be Your Number One Priority for Health and Longevity
Sep 14, 2022
We protect your nervous and skeletal systems.
We provide storage space for carbs and increase your metabolic rate so you won’t get as fat.
We are a great indication of your bone density since the same activities that build us build your bones. Those activities are also like all-natural hormone therapy.
We help you move, give you strength, so you don’t fall as easily, and when you do fall or get in an accident, we tense up, protecting the tissues beneath us.
Oh, and we make you look healthier too.
Unfortunately, most of the medical community talks little about us. They’ve forgotten how essential we are for your health. Maybe they never really knew.
Sadly, many "fitness professionals" don't even make us a priority in their programming.
We are muscles.
Make us bigger and stronger as long as you can. When you reach old age, hold onto us as long as possible. If you do, you’ll look and feel younger than most people half your age, and according to the research, you'll live longer as well.
This systematic review and meta-analysis of cohort studies found that muscle-strengthening activities were inversely associated with the risk of CVD, total cancer, diabetes, lung cancer and all-cause mortality independent of aerobic activities among adults aged ≥18 years without severe health conditions.
Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: a systematic review and meta-analysis of cohort studies
The Health Benefits of Muscle Mass
I've written about the health benefits of muscle mass for years. As I've reached middle age and seen so many men and women my age getting weaker, gaining body fat, and becoming more sedentary, I've become more and more outspoken about building muscle.
My recent bike accident only reinforced my drive to push men and women to build muscle. Here's why I believe building muscle is the most important thing you can do for your longevity, health, and quality of life.
Building muscle...
Adds to your quality of life savings account
At some point, you’ll likely face a significant injury, illness, other trauma, or age-related muscle loss. At that point, your body will use up a significant portion of your available muscle mass. The more you have when this process begins, the more you’ll be able to lose before really bad things start happening.
The stressed state, such as that associated with sepsis, advanced cancer, and traumatic injury, imposes greater demands for amino acids from muscle protein breakdown than does fasting.
The underappreciated role of muscle in health and disease
Stores carbs, keeping blood sugar levels in check
The more muscle you have, the more carbs you can eat without dealing with insulin resistance, diabetes, or metabolic syndrome.
Muscle-building exercise not only increases the storage space you have for carbs in your diet, it also makes your muscles more sensitive to insulin. You end up secreting less insulin to shuttle carbs, or glucose, into your muscle cells. If you produce less insulin, you can rely on fat more for energy. If you burn more fat during the day, you'll tap into the fat on your arms, legs, and belly.
alterations in the metabolic function of muscle are central to the development of insulin resistance and ultimately diabetes
The underappreciated role of muscle in health and disease
Protects your joints
Muscles move bones around your joints. When they get weak, or you lose muscle mass, you make your joints more vulnerable to injury and the effects of degeneration.
I’m all about using nutrition and supplements to support your joint health (for example, I use AgilEase from Young Living regularly), but I’d never expect a supplement to solve all my joint aches and pains without building muscle size and strength around that joint.
I believe wholeheartedly that the muscle mass I developed around my neck kept me from experiencing an injury and outco...
I Broke My Neck Part 3: The Mental Game of Rehab and Recovery
Sep 07, 2022
“How’s your recovery going?” I get this question a lot, and it's kind of a loaded question. In the second or two I take to respond (or more if if someone asks through a text message), I quickly ask myself a few questions: Are they sincerely interested or just being polite? Do they want to hear the whole answer or just the highlights? If I share the whole answer, will it make me feel better or worse after sharing.
That might seem silly, but I understand the importance of maintaining the right mental attitude. It's just as important, if not more important, than the supplements I'm using, therapies I'm getting, the diet I'm eating, or the workout program I'm following.
That's why I'm dedicating a whole blog post to playing the mental game of injury rehab and recovery.
I thought it might be helpful to outline the guidelines I've established to make sure I avoid developing a pessimistic, doubtful, lazy, complacent, or victimhood mindset.
Not surprisingly, these guidelines have a place in other pursuit's beyond a swift and complete recovery from injuries and ailments.
Oh, and if you haven't already, be sure to read my first two blog posts about my broken neck and spinal cord injury:
I Broke My Neck, Part 1: Injuries, Surgery, and Recovery Challenges
I Broke My Neck Part 2: What I’m Doing to Recover And Why
You can also find numerous updates of the day-to-day recovery process on my Facebook timeline, starting on July 30, 2022.
I will never seek or accept sympathy.
This is more of a rule than a guideline for me, and it’s a rule I’ve tried to live by for years, not just after going head first over my handlebars on my mountain bike.
Sympathy is defined as a feeling of pity or sorrow for the distress of another; commiseration.
Getting sympathy from others does nothing to keep me focused on the tough, uncomfortable, sometimes painful process of rehabbing my nervous, muscular, and skeletal systems.
Instead, getting sympathy leads to self-pity.
If someone else pities me or feels sorrow for my current state of being, I will undoubtedly feel pity or sorrow for myself. That won’t help me remain optimistic. It’ll do the opposite. It’ll lead me to look at the world through the eyes of a pessimistic victim.
That’s bad for me but also bad for the person I’m interacting with.
Why would I want to infect his or her mind with pity or sorrow? If I’m not dead, God’s not through with me yet.
You can’t be a light for others, much less yourself, when you’re consumed by the darkness of self-pity, pessimism, or victimhood.
Of course, people may express sympathy, especially those who care most. You just have to do your best to ignore it.
I must surround myself with encouragers, not doubters or downers
If you’ve followed the posts and stories Vanessa has shared over the past five weeks, you know I dismiss those who doubt my abilities, or those who think they know my body better than I do.
That started the morning after my surgery when I was supposed to stay in bed for a few days. I wanted to stand even though the nurses said I shouldn’t. I knew that I could. They doubted me. To emphasize my point, I stood on each leg, one at a time, and balanced, and then did a half squat on each leg.
Early on in my recovery, it was easy to keep doing what I knew I needed to, despite having people tell me I shouldn’t or couldn’t.
But the ability to ignore critics, doubters, or downers only lasts so long.
It’s part of why I wanted to get out of the hospital immediately. I didn’t want doctors and nurses telling me what I was capable of based on their standard of care documents.
I’ve also been cautious about interacting with others who would tell me to slow down, follow the doctor’s guidelines, or spend more time resting. Surrounding myself with such people could lead me to trust their “advice” instead of listening to my intuition.
I’d still be lifting soup cans and limiting my squats to the...
I Broke My Neck Part 2: What I’m Doing to Recover And Why
Aug 24, 2022
As I explained in my pervious post, I fractured my C6 and C7 vertebrae when I landed head first after going over the handle bars on my mountain bike. The fractures, combined with significant disc degeneration in my C5 and C6 caused compression and flattening of my spinal cord, which then caused Central Cord Syndrome.
The surgeon performed emergency surgery where he and his team removed bone spurs on C5 and C6, removed the remains of my two degenerated discs, replaced them with spacer cages and an artificial bone matrix, and fused my C5 to C6 and C6 to C7 with a two-level anterior cervical fusion and discectomy (ACFD). I also had some bleeding on my brain, but it seems to have been minimal.
Initially, the doctors said it would be a few days before I'd walk and would be in the hospital for a week to a week and a half, and activity for the foreseeable future would be kept to a minimum. Against their recommendations, I demanded to stand up on my own 12 hours after surgery, and later that day said I wanted to walk. The next day, I asked to use the stairs between floors at the hospital and was discharged three days after my surgery.
From the beginning, I also told the medical staff that my hands felt like I'd punched a cement wall. Each staff member told me it was just nerve pain, even though my hands looked like they belonged on the Pillsbury Dough Boy they were so swollen. At a follow-up appointment last week, I told the PA the same thing and she said the same thing: "It's just nerve pain." I asked her to order an X-ray on my right hand, which she begrudgingly did. It turns out I was right. My right hand was broken. My left seems to have faired slightly better.
With that as a brief summary, I'll share what we're doing to speed up the recovery process, and how that contrasts with the advice I got from the medical team.
I'm sharing this information as a way to detail an "unofficial" case study, not to suggest this for others. If anything, I hope that by sharing the details of what we're doing in this and future posts, it'll cause others in similar situations to ask better questions of their medical team. I also hope it causes healthcare practitioners to invest some time into exploring ways their patients can safely recover from similar injuries in less time.
Side Effects of Conventional Guidance Following Spinal Cord Injuries
Following a spinal cord injury and surgery like mine, conventional advice during the first 6-12 weeks includes:
Wearing a collar (i.e. Aspen collar) at all times. An exception may be to take it off to shower after 2-4 weeks. My PA said I should only do that if I have a shower chair to sit on. I thought that was funny.
No lifting items over 10 pounds
Limit exercise to walking or riding on a recumbent bike
Once patients are "allowed" to become more active, the guidance is often akin to lifting soup cans or pink dumbbells.
While I'm all for protecting the area of injury and helping to ensure the fusion heals appropriately, I'm also 100% against allowing the rest of my body to fall apart while that happens. Especially if it isn't absolutely necessary.
Unfortunately, most patients aren't led to see things this way. As a result, the average spinal cord injury patient experiences the following:
18-46% decrease in muscle cross sectional area in first six weeks, and 45-80% after six months
significant decrease in ratio of slow twitch to fast twitch muscle fiber type, which reduces fat metabolism, stamina, and endurance
Up to 126% increase in intramuscular fat within first six weeks and more than a 300% increase after six months
3X increased risk of developing diabetes compared to uninjured, comparable adults
Significant loss in bone mineral density, leading more than 40% of SCI patients to developing osteoporosis or osteopenia, according to one study
These stats are disturbing!
As of 3 1/2 weeks post-op, not a single healthcare professional from my ca...
I Broke My Neck, Part 1: Injuries, Surgery, and Recovery Challenges
Aug 17, 2022
It was a warm summer morning, July 30. Vanessa, our grandson Asher, and I were riding a single-track mountain bike course in Woodbury, MN. As always, I rode in the third position, ironically, in the event either of them ever had a bad fall.
I came upon a skinny bridge about three feet off the ground and, for a brief moment, thought I should skip it that day. I didn’t listen to my intuition.
Instead, I slowly pedaled up the steep incline. As my front tire reached the top, I knew I needed to follow the bridge's curve to the right, but I was going so slow I couldn’t correct myself. Instead, I kept riding straight ahead.
Before I could blink, my front tire dropped off the bridge, and when it hit the ground, I was leaning forward enough that the only thing that could happen was for my body and the back of my bike to fly over the front.
The top of my head made contact with the ground first, the rest of my body directly above it. As our grandson would later describe, my head then got squished into my shoulders, my neck hyperextended, and the rest of my body rolled over until I lay flat on my back.
Within seconds, I realized I had no feeling in my lower body. I knew this would be a severe injury. I also felt surprisingly calm, knowing things would work out according to God's plan, whatever that might be. As she'd later tell me, Vanessa felt at peace in the chaos as well.
The police and fire department arrived 15 minutes after my wife called 911. They gave me ketamine, carried me to an ATV, loaded me onto the back, drove me to an ambulance, gave me fentanyl, and drove me to Regions Hospital in St. Paul, Minnesota.
This is an introductory post about my adventure back from a serious spinal cord injury. I'll refer back to it in future posts as I discuss the therapies we use and the insights we gain. Here, I want to outline the complications we faced, as it turned out to be more than a broken neck or a spinal cord injury alone. Also, my wife, Vanessa Romero has documented, and will continue to document, our approach to recovery and its milestones on her Facebook and Instagram pages. Please check them out!
The Diagnosis
Upon arriving at Regions, the staff ushered me into X-rays, CT scans, and MRIs.
According to my admission notes, I had:
C6-C7 fracture dislocation with bilateral facet fractures, unilateral perched facet.
Severe degenerative disc disease at C5-C6 with severe secondary spinal stenosis (narrowing of the spinal canal).
Spinal cord injury with central cord syndrome at C5-C6 and C6-C7.
Based on the degenerated discs and bone spurs he saw, the surgeon told Vanessa I was a walking disaster, even if I hadn't broken my neck. He said I was lucky the crash hadn't made me a quadriplegic. We call it a blessing.
The surgery team told her I would likely be in the hospital for 10 to 12 days. They even said it would be a few days before I could walk.
The surgeon, Dr. Mendes, wanted to do immediate, emergency surgery. As he noted:
Because of instability, the unstable nature of fracture, dislocation at C6-C7, surgery was immediately recommended because of the severe compression at C5-C6.
So, by late afternoon I was headed for surgery. I don't remember much about that afternoon as I was pretty drugged up.
The Surgery
Dr. Mendes, the neurosurgeon, performed a two-level anterior cervical diskectomy and fusion (ACDF). This was to reduce the compression and flattening of my spinal cord, caused by the fractured vertebrae, existing disc degeneration, and bone spurs.
If you geek out at this stuff, here are the notes from my surgeon on my procedure.
PROCEDURE IN DETAIL: The patient was anesthetized, intubated, and placed supine on the OR table, roll underneath his shoulder blades, head in mild extension, head resting on a foam donut.
Gardner-Wells tongs were applied approximately an inch in front of the external auditory meatus to reinforce this lordotic positioning.
Supplements, Essential Oils, and Mood Disorders: A Research Review
May 18, 2022
As I was browsing new health and fitness research papers, I came across a review in Frontiers in Pharmacology, titled Inhalation Aromatherapy via Brain-Targeted Nasal Delivery: Natural Volatiles of Essential Oils on Mood Disorders.
Though I enjoy reading full papers like this, I realize that many people don’t have the time or interest to read the whole thing, but would appreciate a simple summary outlining how essential oils and certain supplements may alleviate feelings of depression, anxiety, or difficulty sleeping.
As a long-time fitness professional, I understand well how one’s mood affects their willingness to make good nutrition and lifestyle decisions and to stay consistent with a good exercise program.
Anything that supports your mood without causing adverse side effects will help you make healthier choices. Unfortunately, only a small percentage of fitness professionals understand the value of mood-supporting supplements and essential oils, and so their clients miss out on them.
As it relates to essential oils, the paper's authors stated:
In recent years, use of natural aromatherapy as adjuvant therapy for mental disorders, especially anxiety and depression has increased steadily, and increasing research is being done on the treatment mechanism . And furthermore, it has been proven to produce pharmacological effects via the use of high-quality essential oils entering the body by the nasal inhalation (through the respiratory system or olfactory nerves), through topical absorption (skin), or through oral administration (digestive system).
I’ll summarize the findings and weave in my own thoughts and practical applications throughout the post.
Mood Disorders: Dealing with the Cause Versus the Symptom
Mood disorders arise from a variety of issues:
chronic stress (physical or mental)
medication side effects
nerve injury
neurotransmitter imbalance
organ damage
psychological disorders
trauma
The past couple of years has caused significant financial, professional, and social stress, and it doesn’t seem to be getting better anytime soon. So, we should expect rates of depression, anxiety, and sleep debt to keep rising. At least, until the public elects an administration with a smidgen of common sense.
I should also point out that excessive physical stress can cause anxiety, depression, and sleep debt. If young athletes don’t eat enough high-quality food and get enough rest, they may unexpectedly succumb to mood disorders.
With all that said, supplements, essential oils, and even most medications don’t deal with the cause of a mood disorder.
Therefore, they don’t treat it. They simply help you manage the symptoms, which makes life much more enjoyable. It’s still crucial to root out the cause and deal with it.
Lavender
Not surprisingly, the authors covered lavender first. It’s the most studied and popular essential oil on the planet. Keep in mind, though, there’s still a significant difference between cheap lavender oil at a gas station or retail store, and high-quality, therapeutic lavender essential oil.
Linalool and linalyl acetate are the two most important constituents in lavender essential oil, though it contains dozens of others. Both compounds have been shown to reduce pain and activate the parasympathetic nervous system, helping you relax.
A 2021 systematic review found that lavender decreased feelings of anxiety and despair while other studies have shown it improves sleep quality. The improved sleep could be a result of reduced anxiety, or increased secretion of sleep-inducing neurotransmitters.
Personally, I didn’t like lavender that much when I first started using essential oils, though the scent did grow on me. Fortunately, there are plenty of other options if the scent of lavender isn't your thing.
Read also: Lavender Essential Oil for Anxiety and Depression.
Roman Chamomile
Roman Chamomile has been used in Egypt, Greece,
Is antibiotic resistance a greater threat to public health than COVID?
May 10, 2022
Natural health practitioners have been warning people about antibiotic use for decades now. Not surprisingly, most of their concerns have fallen on deaf ears.
Today, antibiotic resistance as a public health threat is undeniable.
Unfortunately, the COVID pandemic has made that threat even worse, not because of COVID, nor because of an increase in bacterial infections, but because most COVID-positive patients received antibiotic treatments as part of their care. Doctors prescribed them without any evidence they helped patients, but with clear evidence that their prescriptions increased the risk of antibiotic resistance.
A recent paper in the British Medical Journal, titled Delayed antibiotic prescribing to reduce antibiotic use: an urgent care practice change emphasizes the need for medical professionals to limit antibiotic use, pointing out that 45.7% of antibiotic prescriptions are prescribed unnecessarily.
Because so many doctors are already overwhelmed with patient loads, it’s likely many doctors will miss this kind of information. And even if they learn about antibiotic resistance, they may be so steeped in the habit of prescribing antibiotics that they might not change their ways.
This is why it’s crucial for patients and consumers to remain informed, and push back on their doctor’s knee-jerk reactions to antibiotic prescriptions.
Antibiotic Resistance
Without question, antibiotics have saved countless numbers of lives since their introduction to modern medicine in the 1940s. Since then, scientists developed numerous new antibiotic medications in addition to the original: penicillin.
Experts have expressed caution about antibiotic overuse since the mid-1940s, worrying that it may cause antibiotic resistance, the development of bacteria strains immune to the effects of those antibiotics.
Like vaccines that cause the creation of new viral strains (the COVID-19 vaccines being a perfect example), antibiotic drugs cause the creation of new bacterial strains.
New antibiotic-resistant strains of the bacteria that cause pneumonia, tuberculosis, gonorrhea, and salmonellosis make treatment more difficult, take longer, and end up costing more.
Antibiotics in Agriculture
Antibiotic-resistant bacteria don’t come just from humans using antibiotics. Agriculture plays a major role.
To keep animals healthy, especially when they’re kept in close quarters, the animals are routinely given antibiotics. Not surprisingly, the agricultural industry also sees a critical need for alternatives to current antibiotic drugs.
Interestingly, the majority of research on the antibacterial effects of essential oils is done on animals. If farmers can provide a natural alternative to pharmaceuticals, it may slow the development of drug-resistant bacteria. In addition, thousands of plants show antibacterial effects, which could dramatically increase the variety of antibacterial options for farms and ranches.
Antibiotics in Medicine
That’s not to say that the medical community is innocent. Doctors consistently overprescribe antibiotics to patients.
For example, people average two to five colds per year. If they see a doctor for a cold, they usually get an antibiotic prescription, even though the vast majority of colds are caused by viruses, not bacteria, making an antibiotic totally unnecessary and useless.
Most consumers wouldn’t know that, though. They gladly fill and take their prescriptions, trusting that their doctor knows best.
During the first several months of 2020, antibiotic use waned, but that was primarily because people stayed at home, avoided other people, and stayed out of hospitals and clinics except for emergencies of COVID infections.
Interestingly, as more patients visited healthcare facilities for COVID-19, antibiotic prescription rates increased significantly.
As explained in a report by the Office of Science & Data Policy:
Curves Complete vs. Weight Watchers Momentum: Which is better for weight loss?
May 04, 2022
Over the years, I've worked with countless numbers of women who'd previously followed Weight Watchers or who'd been members at Curves. If you've been looking for a good weight loss program, you've no doubt come across one, or both of these. While there are much better approaches to weight loss than either one, a recent study compared the effects of the two, which led to some interesting findings.
In this blog post, I'll review the study and tease out some of the valuable findings.
At the end, I'll give you my advice about whether either one is a good option, and if not, what would be better.
Two Different Approaches to Weight Loss
Weight Watchers Momentum™ is a social support-based diet program that encourages exercise. Curves® Complete is a program offered at Curves, a gym exclusively for women. Members at Curves start with exercise as a foundation and add a diet program, whereas Weight Watchers is a diet program that just suggests people exercise. That's a distinct difference.
It's this difference that led a research group to study the effects of the two programs with 24 women who followed Curves Complete, and 27 who followed Weight Watchers Momentum. All women were overweight, with BMIs over 25 kg/m², and ages 18-50 years old.
Curves Complete
Those in the Curves Complete program followed a three-phase diet, as follows:
Phase I: 1200 calories/day coming from 30% carbohydrates, 45% protein, 25% fat for 7 days
Phase II: 1500 calories/day coming from 30% carbohydrates, 45% protein, 25% fat for 21 days
Phase III: 2000-2500 calories per day coming from 45% carbohydrates, 30% protein, 25% fat for 14 days. During this phase, if a woman gained three pounds or more, they went back to 1200 calories per day for 2-3 days.
The phases were cycled, with the women completing Phase 1 and Phase 2 three times, and Phase 3 twice.
Read also: More Research Support for a High-Protein Diet for Weight Loss.
Weight Watchers Momentum
Though Weight Watchers has moved on from Momentum to Personal Points, many similarities still exist, making the new study relevant today.
Participants had to attend one weekly meeting, on-site at a franchise location. There, they weighed in, participated in coaching sessions and group discussions, and received their support materials and recommended points by which to measure their food intake.
Workout Program
Curves is a gym first, a diet program second. The gyms have a variety of hydraulic resistance machines, which are to be used in a circuit style. Each set last 30 seconds, during which participants complete as many reps as possible, then rest for 30 seconds during which they perform calisthenics, in-place aerobic exercise, or Zumba, to maintain an elevated heart rate. Each circuit consists of 26 exercises and the women did this exercise format three times per week.
Again, the Weight Watchers group was encouraged to exercise, just as they are in all other Weight Watchers programs. But there's no gym at a Weight Watchers facility unless that facility sits within a gym setting.
Read also: 9 Reasons Strength Training is Critical for Long-Term Health, Fitness, and Longevity.
Results: Weight Watchers vs. Curves
Both groups lost the same amount of body weight.
So, that means both programs are equally effective, right? No. Not at all.
The following table details the differences in results between the two groups.
Average ChangeWeight WatchersCurvesBody Weight-13.42 lbs-10.78 lbsFat Mass-6.38 lbs-14.08Lean Mass-5.5 lbs+2.86 lbsBody Fat %-1.4%-4.7%
Those in the Curves group also experienced a drop in insulin, whereas the Weight Watchers group did not, and the Curves group saw a rise in HDL cholesterol (good cholesterol), whereas the Weight Watchers group saw a slight decrease.
According to the study's authors:
Results revealed that over time, both groups lost a similar amount of body weight. However,
What are public schools doing to or for our children?
Apr 27, 2022
Nelson Mandala once said,
There can be no keener revelation of a society’s soul than the way in which it treats its children.
Nelson Mandela
If you take some time to examine what’s going on in the public school system, and what it’s doing to our children, you’d think America’s soul had been sold to someone hellbent on destroying American values and virtues.
Most of us have heard small soundbites or seen headlines warning parents of what’s going on in schools, but when you dig a little deeper, what you find is alarming and horrifying. It's as if there's a small, anti-American contingent that has control over our school systems.
They understand that the way to remake America into something it wasn't intended to be is to change the minds of today's children, who will be voting and leading adults within the next two to three decades.
Our Founding Fathers understood that well-educated citizens would protect the ideals and integrity of the United States, and that an ignorant or uneducated population would lead to America’s demise. They knew that our educational systems would either build or break our nation.
The Founding Fathers maintained that the success of the fragile American democracy would depend on the competency of its citizens. They believed strongly that preserving democracy would require an educated population that could understand political and social issues and would participate in civic life, vote wisely, protect their rights and freedoms, and resist tyrants and demagogues. Character and virtue were also considered essential to good citizenship, and education was seen as a means to provide moral instruction and build character.
Center on Education Policy
As extreme left-wing ideologies continue to entrench themselves in the public school system, prioritizing fundamental education, has taken a backseat to creating champions of those ideologies.
The more I've delved into what's happening, the more concerned I've become as I consider a future where young adults were never taught basic educational skills, are unable to think critically, and fear voices that contradict the indoctrination they learned from their teachers as they grew up.
In this brief essay, I can only touch on a few points every parent should consider as they send their kids off to school. At the end, I recommend a best-selling book that'll take you much deeper into how prevalent this issue is, and how deep-seated it is in the school system across the country.
Equality of Outcome, Not Educational Excellence
Our grandson learned to ski this past winter. Having skied since I was three years old, I understood the importance of learning how to ski the right way, rather than simply sending him down the hill to figure it out on his own, and end up developing bad habits along the way.
For his first day on the slopes, we got him a lesson. For his second day, he started with a lesson and then we skied with him the rest of the day, reinforcing the lessons he learned. A couple of weeks later, we got him another lesson.
Could he have gotten by without the lessons? Sure. He could have made it down the slopes without them, but just getting down the slopes isn't at all the same as learning to carve, pop, ski backwards, spin, or handle variations in terrain that go from soft snow to ice to unexpected grooves and bumps.
I want him to become an excellent skier because it'll give him the freedom to ski wherever he wants, from hills here in the midwest to slopes in the rocky mountains. The better his skills, the more fun he'll have with the sport.
Reading, writing, and math are a lot like that. Achieving a high standard in these fundamentals opens other opportunities to learn, think, and communicate. Unfortunately, over the past two decades, schools have prioritized getting kids graduated over holding them accountable to educational standards.
In his best-selling book, Race to the Bottom,
Myokines: Pharmaceutical-Like Effects of Strength Training
Apr 20, 2022
Strength training, along with optimal sleep and a high-protein diet, could be considered a preventative treatment as well as a medical therapy. Benefits of resistance training include:
Reversing muscle loss (sarcopenia or cachexia)
Restoring a healthy metabolism
Reducing body fat
Improving physical function, strength, coordination, and mobility
Improving insulin sensitivity and reversing type II diabetes
Enhancing cardiovascular health by reducing blood pressure, cholesterol, and triglycerides while improving vascular tone
Increasing bone density
Enhancing mental health
Reducing inflammation
That’s quite a list of health benefits. If a drug did all that, it would be a bigger seller than a COVID-19 vaccine.
Strength training does a lot more than make you look and perform better. It unleashes a plethora of health-inducing hormones, neurotransmitters, and compounds called myokines. Myokines play a pivotal role in maintaining healthy inflammation levels, among many other things.
A recent paper summarized these compounds, which highlighted the powerful effects of hypertrophy (muscle-building) training.
I’ll do my best to simplify what these compounds do. At the same time, I don’t want to lose sight of the fascinating way our bodies work in response to the right type of exercise.
Cytokines, Myokines, and Contracting Muscles
Cytokines are chemical messengers secreted by various cells throughout your body.
You might be familiar with the term “cytokine” from all of the attention on COVID-19 these past couple of years. We’ve heard how a COVID-19 infection or the vaccine itself can trigger a “cytokine storm,” a state of rapid and uncontrolled inflammation and pain.
While the cytokines involved in this scary situation are bad news, that doesn’t mean all cytokines are bad. Many of them are anti-inflammatory. And even pro-inflammatory cytokines are essential for metabolic function, even though they can become problematic when things go awry.
Muscle cells produce a certain category of cytokines called myokines when they contract with sufficient intensity. Myokines may affect the cells themselves (an autocrine effect), nearby cells (a paracrine effect), or affect cells far away from them (an endocrine effect).
Myokines lead to many of the health and fitness benefits of resistance training.
Myokines and Resistance Training
For more than 20 years, researchers have understood numerous metabolic effects of strength training, resulting from myokine secretion.
A 2007 research paper stated:
Our research was originally driven by a curiosity as to whether exercise-induced cytokines would provide a mechanistic explanation to exercise-induced immune changes. However, the identification of skeletal muscle as a cytokine-producing organ soon led to the discovery that not only could muscle-derived cytokines account for exercise-associated immune changes but also that these muscle-derived cytokines played a role in mediating the exercise-associated metabolic changes, as well as the metabolic changes following training adaptation.
Pederson BK, et al.
For a muscle cell to secrete its strength, health, and fitness-enhancing effects, it you must stress it with at least one of the following:
mechanical tension - a force that exceeds what it’s accustomed to, generated through an intense contraction or an excessive stretch
muscle damage - microscopic muscle tears
metabolic stress - a state that takes your muscle cells out of their normal cellular environment, such as a significant drop in pH (an increase in acidity)
Muscle cells secrete different myokines depending on whether you’re training with high loads and low repetitions (hypertrophy training) or low load, high repetitions (strength endurance training).
In the current block of VIGOR Strength Athlete, I’ve included both ends of the spectrum.
To a certain extent, the phrase, “No pain, no gain,
The Effects of Neroli Essential Oil on Sleep in Postmenopausal Women
Apr 18, 2022
Among several recent essential oil-related research papers published, I came across one titled The Effect of Citrus Aurantium Aroma on the Sleep Quality in Postmenopausal Women: A Randomized Controlled Trial.
Poor sleep quality is one of the most common problems postmenopausal women deal with. This study looked at how inhalation of neroli essential oil might impact sleep quality.
What is neroli?
Neroli essential oil comes from the flowers of the Citrus aurantium, or bitter orange tree. This sometimes creates confusion in natural products, as the bitter orange itself is also used as a nutritional supplement.
Bitter orange contains synephrine, a close cousin of ephedrine, which has been shown to support fat loss without the adverse cardiovascular effects of ephedrine.
A Citrus aurantium subspecies called Citrus aurantium bergamia is also useful in natural health. This is where we get bergamot from.
With all that said, the focus of this blog post is on neroli, the essential oil from the flowers of the bitter orange tree.
Previous research on neroli
According to a 2018 review, neroli has the following biological properties in humans or animals:
Biological Properties of Citrus Aurantium EssenceAnti-amnesicAntibacterialAntifungalAntioxidantAnti-inflammatoryAntiseizure and anticonvulsantAnxiolytic and antidepressantCentral and peripheral antinociceptive effectsEndothelium- and smooth muscle-dependent vasodilatorHypotensiveMenopausal symptoms reliefPremenstrual syndrome (PMS) reliefSedative, soothing, motor relaxantSexual desire enhancerAdapted from Biological Activities and Safety of Citrus spp. Essential Oils, Table 3
The effects may vary based on whether neroli essential oil is used internally, topically, or aromatically.
Read also: Tangerine Essential Oil, Sedation, Sleep, and Focused Thinking.
Postmenopausal Changes
Post-menopause, women experience a variety of health challenges due to their significantly-reduced estrogen levels. Difficulty with sleep is the most common.
Sleep problems arise due to a reduction in melatonin and serotonin that follows a large drop in estrogen. Hot flashes may also cause women to wake often during the night.
Though the hormonal shift itself may lead to sleep loss and health problems, prolonged sleep debt may amplify these health problems as well.
Conventional medicine offers some solutions, but with serious risks.
Hormonal therapy, sedative and hypnotic drugs are the treatment methods for sleep disorders but they can cause harmful effects such as breast cancer, thrombosis, drowsiness, and impaired mental ability.
Abbaspoor Z, et al.
Neroli Essential Oil and Sleep in Postmenopausal Women
As mentioned above, previous studies have shown that neroli essential oil helps with many menopausal symptoms.
As for sleep, aromatherapy with neroli essential oil improved sleep in studies with people who had type II diabetes, ischemic heart disease, or heart failure, and in female nursing students.
In this recent, randomized, controlled trial, researchers divided 80 postmenopausal women, ages 45-60, with sleep problems into two groups: A control group and an intervention group.
The control group received a bottle of almond oil. The intervention group received a bottle containing a 10% concentration of neroli essential oil.
Researchers instructed both groups to put two drops of the oil they received on their left or right forearm skin, and hold their forearm 30 cm (about 1 ft.) from their nose for five minutes, twice per day, for four consecutive days per week for four weeks.
They completed the Pittsburgh Sleep Quality Index (PSQI) before the trial and at the end of the four weeks.
Consistent with other studies, the women who used the essential oil experienced a significant improvement in sleep quality.
It’s also worth mentioning that no adverse events were reported.
Read also: Effects of Rose Essential Oil on Sleep and Feelings...
The Effects of Essential Oils on Long-Haul COVID-19
Apr 09, 2022
COVID-19 doesn't make headlines like it did six months ago. Most people are mentally and physically past infections, as well as the media's constant barrage of fear porn.
Though the infections may be more rare today, many people continue to deal with long-lasting effects, a condition called long-haul COVID-19. When this was first discovered, many believed it to be a rare condition. However, some studies now suggest that up to 73% of people who had COVID-19 develop long-term symptoms. Among the symptoms, fatigue ranks at the top.
A new study looked at how a specific blend of essential oils affected feelings of fatigue and vigor in a group of women dealing with long-haul COVID-19-related fatigue. The results were pretty impressive.
Symptoms of Long-Haul COVID-19
SARS-CoV-2, the virus that causes COVID-19, affects vascular and nervous system tissues, though the specific tissues it impacts varies from person to person. The virus most commonly infects respiratory vessels, but does much more than harm your lungs.
The following table outlines the more than 40 symptoms of long-haul COVID-19. I've listed them in the order of frequency.
Symptoms of Long-Haul COVID-19FatigueHeadacheAttention disorderHair lossDyspnea (shortness of breath)Ageusia (loss of taste)Anosmia (loss of smell)Post-activity polypnea (rapid breathing)Joint painCoughSweatNausea or vomitingChest pain or discomfortWeight LossCutaneous signsResting heart rate increasePalpitationsPainIntermittent feverSleep disorderReduced pulmonary capacitySleep apneaChillsMental healthPsychiatric illnessRed eyesPulmonary fibrosisDiscontinuous flushingDiabetes mellitusSputum (thick mucus)Limb edemaDizzinessStrokeThroat painMood disordersDysphoriaOCDNew hypertensionMyocarditisRenal failurePTSDArrhythmia (irregular heart beat)Paranoia
Though it wasn't on the list above, recent evidence shows that a COVID-19 infection can also lead to low testosterone in men.
For those who've paid attention to the COVID-19 vaccine side effects, you'll see that many match those of actual infections. In fact, myocarditis seems to show up more often from the vaccine than from an infection, especially in healthy, young adults and children. Of course, you don't hear much about vaccine side effects from mainstream media.
Getting back to long-haul COVID-19, 58% of people with it develop fatigue.
The fatigue is a feeling of exhaustion in spite of good sleep quality and nutrition. In some, the fatigue may be connected with other symptoms, such as shortness of breath or the development of diabetes. In others, the fatigue could be connected to nervous system issues that also lead to fatigue, such as chronic pain.
In either case, chronic fatigue compromises productivity and makes it less likely people will exercise or remain active, which can lead to additional health complications.
As the study's authors explained:
Fatigue differs from sleepiness in that it encompasses a feeling of exhaustion and tiredness regardless of sleep quantity and quality. It is a nonspecific symptom that leads to a reduced overall capacity to accomplish routine tasks. This may involve the inability to initiate activity, inability to continue routine activities, or difficulty focusing and concentrating, with symptoms worsening after physical or mental exertion.
Hawkins J, et al.
If there was a way to reduce feelings of fatigue, even if it didn't resolve the underlying issue, without compromising one's health, it could significantly improve your quality-of-life. The important point here is that a natural or pharmaceutical therapy that reduces fatigue and increases energy and vigor is only valuable if it doesn't lead to other side effects.
For example, you could certainly boost your energy by drinking a couple of Red Bulls or taking an Adderall, but you'd do so while potentially causing other health complications.
On the other hand, if you could boost your energy without sacrificing your heal...
Plant-Based Diets, Depression, and Anxiety
Apr 05, 2022
The effort to convert people to plant-based diets is nothing new, but the effort to move people from eating meat to going vegan continues to gain traction.
There are some who wholeheartedly believe a plant-based diet is better for your health than one that includes animal proteins. But those leading the anti-meat agenda likely have goals in mind that aren't really about your health.
If you could build muscle, maximize bone density, minimize excess body fat, and boost cognitive function by removing meat from an otherwise healthy diet, I’d be the first to jump on board.
However, scientific evidence fails to support any of these benefits. A 2020 systematic review even finds a strong connection between plant-based diets and anxiety and depression.
That’s the topic of this article.
In modern history, Dr. Harvey Kellogg might deserve credit for seeing the power of meat to influence your mind and mood, though it's probably not the way you might be thinking.
He thought that meat and certain flavorful or seasoned foods increased sexual desire, and that plainer food, especially cereals and nuts, could curb it...Kellogg developed a few different flaked grain breakfast cereals—including corn flakes—as healthy, ready-to-eat, anti-masturbatory morning meals.
Matt Soniak, Corn Flakes Were Part of an Anti-Masturbation Crusade
Think about that the next time you look at a box of Corn Flakes. His anti-meat ideology led to one of the biggest food industry categories: breakfast cereal. Not something I'd recommend starting your day with.
Interestingly, many vegan websites claim that vegans have stronger libidos. For example, here’s the search results of the phrase “research vegan diet libido” from my Brave browser.
As I read through some of the articles, I noticed a total lack of scientific evidence. When I searched PubMed for “vegan diet libido,” I only came up with this paper:
The case study authors stated:
To the best of our knowledge, this is the first report of a combination of decreased free testosterone and increased DHEA blood concentrations after consuming a soy-rich diet. Hence, this case emphasizes the impact of isoflavones in the regulation of sex hormones and associated physical alterations.
Siepmann T, et al.
Obviously, you can follow a vegan diet while avoiding soy, but many vegan foods contain it. So, maybe Dr. Harvey Kellogg was onto something with his belief that a plant-based diet changes your psychology. Then again, this is just a single case study.
That said, libido is just once small (but significant) aspect of mental health. Possibly more important to understand is how a vegan diet affects depression and anxiety. According to the World Health Organization, mental illness is the leading cause of disability in the world. No doubt, they and most countries' leaders made that problem worse with how they approached the Covid Circus.
Globalists seem intent on moving the population to a plant-based diet out of concerns about climate change. That argument is a whole other controversial topic to address at another time. If you don't want to wait for some answers on this, I recommend reading Sacred Cow: The Case for (Better) Meat: Why Well-Raised Meat Is Good for You and Good for the Planet.
The question is: how does a plant-based diet affect depression and anxiety? If it makes those mental health problems worse, it would seem that a questionable attempt to save the planet while harming the people would be a bad idea.
Before we get to the effects of a vegan diet on anxiety and depression, I need to back up a bit and discuss how the effects of vegan diets have been assessed and review some of the nutrient gaps they leave behind. Once you understand that, it makes it easier to understand why vegan diets affect mental health the way they do.
What are you comparing a vegan diet to?
When a proponent of a vegetarian diet or vegan diet says "it's healthier,
Testosterone Levels Predict COVID-19 Severity and Mortality
Mar 31, 2022
Early on in the COVID-19 pandemic, or plandemic, or circus as I like to call it, we saw a distinct difference between how men and women responded to the infection.
Though both men and women (the only scientifically and Biblically supported sexes) saw similar infection rates, men were much more likely to develop severe infections or die from the disease.†
This led some people to believe that estrogen, which is much higher in women, protects you from severe illness, or that testosterone, which is supposed to be much higher in men, makes infections worse.
Many health “experts” vilified testosterone. Listening to them speak, you’d think the best preventative would have been to get on anti-androgen medication. Of course, they were also the ones championing Remdesivir in late-stage COVID-19 patients, which likely killed many people.
A new study shows how ridiculous, and deadly reducing a man’s testosterone might have been, or how much doctors missed the mark by not checking their patients' testosterone levels.
High Testosterone Protects Men from Severe COVID-19
You’re probably already aware of some of the common risk factors for severe COVID-19. They include:
Older age
Male sex
Obesity
Diabetes
Cardiovascular disease
Systemic inflammation
Lymphopenia
Neutrophilia
Presence of autoantibodies to class-I interferons
Each of these factors plays a role in your susceptibility to severe COVID-19 infection.
But a new study shows that, in men, low testosterone increases your likelihood of a severe infection or mortality. Again, this is specific to men.
According to the study:
Higher testosterone levels may protect men from COVID-19, based on how testosterone affects immune system function
COVID-19 infection reduces testosterone levels, and raising testosterone back to usual levels may keep men from developing severe COVID-19 or dying from it
Most men know testosterone as a hormone for building muscle, growing facial hair, and causing an erection. But it does much more, including influencing your immune system.
According to the study’s authors:
we found significant and direct correlations between testosterone levels, lymphocytes, and neutrophils, suggesting a role for testosterone in aberrant immune responses in deceased patients.
Toscano‑Guerra E, at al. Recovery of serum testosterone levels is an accurate predictor of survival from COVID-19 in male patients
The researchers identified a connection between a man’s testosterone levels and his levels of lymphocytes and neutrophils.
There are two types of lymphocytes:
B cells: They produce antibodies that attack bacteria, viruses, and toxins. If a man’s lymphocytes are low, he won’t be able to produce adequate levels of antibodies to fight a virus like SARS-CoV-2.
T cells: They destroy the bodies own cells if they’ve already been taken over by viruses or cancer.
Neutrophils block, disable, or digest pathogens like bacteria and viruses.
If a man has low testosterone, and can’t produce adequate neutrophils or lymphocytes, it stands to reason he’d be more likely to get a severe infection, not just COVID-19, but many others.
And yet, nobody is talking about how low testosterone may contribute to a severe COVID-19 infection.
The researchers concluded their paper as follows:
The tight association observed between reinstatement of testosterone and survival from COVID-19 in male patients, along with a reversal of signs of excessive inflammation and immune dysfunction, suggests a potential functional role for testosterone, beyond being a mere biomarker of outcome, in such recovery. Further explorations of mechanistic relationships between testosterone status and SARS-CoV-2 infection outcomes may lead to potential prophylactic or therapeutic interventions to tackle severe and lethal COVID-19 in men.
More simply put, men who got their testosterone levels back up to a healthy level rebounded bet...
7 Principles to Live Stronger and Healthier
Mar 23, 2022
Clients and readers often ask if I’ll ever write a book about health and fitness. After more than 20 years, I have a lot I could write about. But then, I think about those who might read it.
Maybe it’ll be someone looking to get back in shape after years of eating poorly and avoiding exercise. Or, perhaps it’ll be someone who’s never really been fit. Then again, it could be a personal trainer or nutrition coach looking for additional ideas to share with clients.
After so much time teaching, training, researching, and writing, I’ve realized an important point about the idea of writing a health and fitness book:
The older I get, the more I try to simplify everything because in reality, getting fit and healthy is simple. Maybe not easy, but simple.
That’s not to say that as you get more fit, you won’t do things to fine-tune your diet or tweak your strength training program. But we’re in the midst of a crisis far more alarming than COVID-19 ever was, especially in the United States.
According to the National Center for Health Statistics, a whopping 70% of Americans are either overweight (32%) or obese (38%) compared to global averages of 39% and 13%, respectively. Put another way, the excess weight of Americans is equivalent to about 1 billion average human beings on the planet. By 2030, nearly half of the American population is projected to be obese.
Mauro F. Guillén, 2030: How Today’s Biggest Trends Will Collide and Reshape the Future of Everything
Rather than adding to the feeling of overwhelm so many people feel as they try to reclaim their health by writing another book on the topic, I prefer to keep things as simple as possible and as brief as possible.
After all, your efforts to improve your health and fitness should enhance your life, not become your life.
The following are seven simple principles to live by. In doing so, you’ll not only make better choices about your diet and lifestyle; you’ll also see through the nonsense portrayed by “health experts,” the government, and the advertisements trying to sell you something.
Don’t Lose Muscle
I often call this “The first rule of VIGOR Training,” my online fitness program. It’s the lens through which I consider all diet, nutrition, lifestyle, and medical choices.
Muscle is your quality of life investment account. The more you have when you reach old age, the longer you’ll be able to maintain your quality of life.
That’s no exaggeration. Muscle loss is often an avoidable consequence of:
sedentary lifestyles
low-calorie diets
inadequate sleep
excessive cardio
a lack of strength training
low-protein or plant-based diets
low testosterone and high cortisol
certain medications
Of course, the more muscle you build while you can, the better off you’ll be. But at some point in our lives, we all lose the ability to build muscle and must work to maintain it for as long as possible.
The good news is, you can keep building it well into your 50s and possibly 60s. And if you’ve never been consistent with building muscle, you can even increase muscle and bone density in your 70s and 80s.
More and more research even suggests that maintaining muscle has a greater impact on longevity than dropping body fat does, at least if you’re comparing someone with a little extra body fat compared to too little muscle.
By maintaining more muscle, you:
Increase your resting metabolic rate
Increase your capacity for storing carbohydrates
Indirectly maintain greater bone density
Support a stronger immune system
Maintain greater strength, mobility, and joint integrity
Unfortunately, most people do things every day to compromise their muscle mass. Even many who think they’re doing something healthy end up losing muscle, like when they start eating less meat or following a low-calorie diet.
Don’t lose muscle!
Eat Your Calories
I once had a client drop 15 pounds in a month, simply by cutting alcohol.
Effects of Rose Essential Oil on Sleep and Feelings of Anxiety
Mar 14, 2022
“Inhalation aromatherapy using the damask rose (rose essential oil) was effective in reducing state anxiety and improving sleep quality among OR (operating room) personnel during the COVID-19 pandemic.”
That’s the conclusion of an October 2021 study that looked at the effects of rose essential oil inhalation on sleep and feelings of anxiety. The study adds to the volume of scientific support for essential oils.
Rose Essential Oil
The new study’s authors recognized that previous studies found that rose essential oil lowered feelings of anxiety caused by:
labor
hemodialysis
burn dressing
surgery
menstruation
Others found it improved sleep in:
patients with cancer
those hospitalized in cardiac care units
patients undergoing hemodialysis
Sleep deprivation can contribute to increased anxiety, and anxiety may reduce sleep quality, creating a cycle of anxiety and poor sleep. This led the researchers to studying the effect of the oil on both issues.
They chose a specific study population known to deal with a lot of stress and poor sleep: emergency room personnel.
Study Design
Researchers assigned 40 participants to the treatment group and 40 to a control group, all of whom were emergency room personnel.
The researchers put two drops of damask rose oil on a cotton swab and asked the treatment group participants to hold it 5 cm from their noses while breathing normally for 10 minutes. The researchers used paraffin oil for the placebo group. They completed this aromatherapy session at the beginning of their shifts.
At night, the participants put five drops of either rose essential oil or the paraffin oil on an absorbent 10x10 cm cloth and pinned it to their pillows each night for 30 consecutive nights.
This created a consistent aromatherapy method for all participants. In my opinion, a diffuser would have been easier, but would have probably added to the cost of the research significantly.
Findings
Compared to the control group, those using rose essential oil experienced a greater reduction in anxiety. Interestingly, their levels decreased more over the course of the study.
Sleep quality also improved in the rose oil group compared to the placebo group.
The study authors wrote:
...it seems that inhaling damask rose aroma increases parasympathetic activity and reduces sympathetic activity. In healthy adults, the inhalation of damask rose caused a 40% and a 30% decrease in sympathetic activity and adrenaline concentration, respectively. Moreover, it seems that the inhalation of damask roseoil can directly affect the stress system activity by glucocorticoid receptor resistance and cognitive function. Likewise, it was hypothesized that aromatherapy with damask rose can improve sleep quality by reducing anxiety. Similarly, it seems that damask rose aromatherapy can alleviate sleep disorders by the reduction of pain severity, as two meta-analyses indicated the analgesic effects of this intervention and pain is a risk factor for sleep disorders.
Mahdood B, et al. Effects of Inhalation Aromatherapy With Rosa damascena (Damask Rose) on the State Anxiety and Sleep Quality of Operating Room Personnel During the COVID-19 Pandemic: A Randomized Controlled Trial
My Comments
Rose essential oil is one of the more underrated essential oils available. In part, this is due to its cost. It takes a lot of rose petals to produce a single bottle of oil. However, rose is a very potent oil, so you’d use less than you would for some other oils such as lavender or tangerine.
Although there's a significant amount of research supporting the aromatherapy benefits of rose essential oil, most people remain unaware of them. Part of the reason is that essential oils available for purchase never have aromatherapy-related health claims connected to their marketing. The FTC and FDA won't allow it.
Health claims like “supports sleep” or “helps relieve occasional feelings of anxi...
My Take on Pre-workouts Supplements For Teenagers
Mar 09, 2022
Should my teenager take a pre-workout supplement?
That’s one of the most common questions I get asked from parents about nutrition and exercise.
While I try to dissuade teens from using pre-workout supplements, I do so only after some explanation.
I was a teen once upon a time, and we raised two of our own. I know that it’s hard to change a teenager’s mind, especially when he or she sees friends doing something you think they shouldn’t.
It also doesn’t help much to say, “That’s not good for you." They usually just do it anyway. But if you can help them get what they want, and do it a different way, you both win.
That's where this blog post comes in.
Why would a teen use or need a pre-workout supplement?
Teens make up a significant portion of the energy drink market, so it isn’t surprising that they’re also lured into the promises of pre-workout drink advertising as well.
From my experience, most teens buy pre-workouts because they hope to:
Lift more weight, thereby impressing their friends
Build muscle faster
Get more energy because they don't get enough sleep
You might add a fourth reason: “because their friends are doing it.”
In reality, you don’t need a pre-workout supplement to accomplish any of these goals.
In fact, most teens would be better off skipping the pre-workout and focusing on some of the alternatives I cover later.
Mega-Dosing Caffeine
Of all of the ingredients in popular pre-workouts, the excessive caffeine consumption poses the greatest risk for a teen. Don’t take that sentence out of context, though. I’m not saying caffeine is bad. The Lord knows I’m a big advocate of black coffee.
But the mega-doses of caffeine in many pre-workouts is different. A single serving often contains 300+ milligrams, the equivalent of 3-5 cups of brewed coffee.
First, such a large amount, especially if it’s used for an after-school workout, can significantly disrupt sleep quality and quantity. It could be midnight before most of that caffeine wears off.
Going to sleep so late could suppress growth hormone and testosterone while raising cortisol, which all limit muscle and strength gains.
It also create a cycle of dependence: The caffeine keeps them up too late, leaving them tired the next day. They're tired which makes them more likely to use the pre-workout again.
Second , isolated, or anhydrous, caffeine can cause a major crash hours later: That's different from the caffeine in coffee. Coffee contains dozens of other compounds which may lessen the caffeine kick, but also helps you avoid the subsequent crash.
Third, many people develop a tolerance. The boost of energy they get the first few days they use it eventually subsides. To get that same amount of energy again, they’ll need to consume even more.
With all that said, caffeine does improve athletic performance when used on occasion. It:
Increases time to fatigue
Increases strength, power, and speed
Increases mental acuity and reflexes
Decreases pain
Increases fat metabolism
Improves muscular and cardiovascular endurance
To reiterate, caffeine is not bad. It can be good. But it can lead to unwanted side effects when used in excess or taken at the wrong time of day.
Other Ingredients
Pre-workout supplements often contain numerous other stimulating ingredients, including ginseng, green tea, huperzine, B12, tyrosine, velvet bean, and others.
Every parent knows how finicky a teenager’s brain is, so I wouldn’t recommend dumping all of these ingredients into his or her body at once without trying them out individually. It isn’t worth the risk.
For adults, it might be alright to tinker with something like this, but for a teen at peak growth and development, it isn’t worth the risk.
Pre-workout ingredients that work
The following, at efficacious doses used consistently for months do indeed enhance muscle and strength gains as part of a good strength trai...
What will fitness look like in a web3 world?
Feb 22, 2022
By the end of 2022, almost everyone will have heard of the term “web3.” Many will engage with it in one way or another, even if they don’t realize they’re part of the next evolution of the worldwide web.
Within a few years, I expect it’ll become a regular part of our lifestyle, with most homes owning at least one pair of virtual reality glasses, used for shopping, playing, and visiting with friends and family members.
Like Web2, which introduced us to chat rooms, social media platforms, and e-commerce, Web3 will offer many new ways to be entertained and stay connected. Undoubtedly, we’ll also deal with many new social, mental, and physical side effects as well.
I've been learning a lot about web3. What I share below are just some initial thoughts related to health and fitness.
What is web3?
Web 1.0 begin in the early 1990s. Remember dial-up connections and “You’ve got mail?” It was slow, but the ability to read a news story online or see a picture sent across the globe was worth the five minutes it took to load a page. This version of the web offered mainly rudimentary web pages which you couldn’t interact with, and email.
Web 2.0 brought much faster data transfers and upgrades to technology. This opened the door for e-commerce and social media. Shortly thereafter, smartphones came along and eventually, we were able to do almost everything on them that we could on a desktop computer.
One of the biggest problems, though, is that these upgraded, personalized experiences required something very personal: your data and privacy. By now, you’ve noticed that when you use Chrome to visit a company’s online store, you’ll see an add from them when you scroll through your Facebook feed. Or, you might even see an add from one of their competitors.
In some ways, this might be helpful. In others, it can be creepy. Especially when companies sell your data to other companies. Or, when the government monitors your digital footprint. Combine this with your use of credit and debit cards, and it would be pretty easy to see what you’re doing everyday and who you’re with.
In essence, Web 2.0 gave birth to Big Tech, which enhanced the powers of Big Brother. Talking about either of them would have labeled you a Conspiracy Theorist a couple of years ago. Today, the dark sides of both are undeniable.
If you’re not yet concerned about Big Tech, I recommend listening to this Joe Rogan interview with Dr. Robert Epstein (Episode #1768).
If you’re not yet concerned about how Big Brother is looking over your shoulder, I’d recommend getting your news from somewhere other than CNN or MSNBC.
Web 3.0, or web3, is based on blockchain, a decentralized technology system where the individual owns their data and controls their privacy.
When you hear the term “blockchain,” you might think of cryptocurrency like Bitcoin, and rightfully so. Bitcoin is what introduced most of the world to blockchain technology. But blockchain technology can do much more than offer an alternative way to store and spend digital currency.
For our purposes here, I simply want to emphasize that blockchain led us to web3 and web3 will become part of our way of life going forward. Increased privacy for individuals and transparency for companies is a good thing. But it also ushers us into a world of virtual reality and even more potential reliance on computers and smartphones than ever. As a result, it could make an already-overweight and unhealthy society more sick than ever.
Web3 Opportunities for Health and Fitness
Web3 not only comes with new opportunities and risks, but it also comes with many new terms and concepts. The more you hear these terms, the more they’ll start to make sense. So, don’t worry if you feel like some of this looks like word soup.
NFTs and Lifetime Memberships
NFT stands for Non-Fungible Token. It is a unique digital asset assigned to one person or group. The digital asset could be a video, picture,
Cognitive Dissonance: The Good, Bad, and Ugly
Feb 16, 2022
How does cognitive dissonance work? Does it help us, or lead us into a life of hypocrisy? Can understanding the theory help us understand the bizarre behavior we see in others, as well as ourselves?
Cognitive dissonance has affected humans throughout history, but today's political, social, and medical pressures surround us in contradictory ideas, beliefs, and ideologies begging us to act on their behalf. To satisfy the expectations of others, bolster our egos, or even do the "more right thing," we make choices that amplify stressful feelings brought on by our cognitive dissonance.
We’ve all been guilty of believing one thing, but speaking or acting in a way that completely contradicts our supposed beliefs. In most cases, the consequences are insignificant. In some, they can be catastrophic.
In this blog post, I hope to just open your mind to what cognitive dissonance is, and how it affects each of us. With that awareness, I believe you’ll better understand others’ irrational behavior, and it’ll be easier for you to pause and think before acting irrationally yourself.
Note: I quote the book Mistakes Were Made (but not by me) by Carol Tavris and Elliot Aronson multiple times in this blog post. I recommend reading the book itself for a deeper exploration of cognitive dissonance. Keep in mind that the authors seem to be more left than right politically, so reading might make you stretch your thinking a little if you're more "right-minded" like me.
What is cognitive dissonance?
Cognitive dissonance is the stressful mental state of holding two opposing attitudes, beliefs, ideas, or opinions. Often, it causes us to act in a way inconsistent with how we see ourselves or want others to see us.
For example, I've seen people share stories about how they lost a loved one due to the COVID vaccine, but then go on to say that they're pro-vaccine. Their belief about the vaccines being good butts up against their knowledge that a family member died because of them.
Politics is an easy place to spot cognitive dissonance. Were I writing this during the Trump presidency, I'd no doubt have examples from him. But examples of cognitive dissonance have exploded under Biden, along with inflation.
President Biden has repeatedly warned Americans of the threat of mis-, dis-, and malformation, while lying to Americans 120 times as of January 20, 2022, just short of his first year as the President. That’s once every three days. Assuming he really believes in the importance of telling the truth, his head must be about ready to burst from the cognitive dissonance.
The International Encyclopedia of the Social & Behavioral Sciences adds how you feel to the definition of cognitive dissonance: inconsistency between two cognitions creates an aversive state akin to hunger or thirst that gives rise to a motivation to reduce the inconsistency.
Acting in a way inconsistent with what you believe increases stress. The higher your level of stress, or the greater the gap between how you see yourself and how you act, the more you'll be tempted to justify your actions instead of admitting your mistakes.
Examples of Cognitive Dissonance in Action
It's easy to think of examples of cognitive dissonance leading to social, political, relational, or financial problems. But, sometimes we feel its sting when we do the right thing as well. The following are five examples of how cognitive dissonance can affect us. Two are my own. I hope they help you see it in your life as well. You can't navigate its effects if you don't know it's there.
Smoking on the Golf Course
I was a fat kid for much of my childhood. At least, I was chubby by the standards of the 1980's. My nickname was CP, short for Chubby & Porky. That led me to an early interest in health and fitness. By the time I was 17, I'd shed the extra weight. Being that I was already becoming a fitness fanatic, if you would have asked me about smoking,
Do higher vitamin D levels prevent severe COVID-19 infections?
Feb 08, 2022
Does your blood level of vitamin D affect your risk of a severe case of COVID-19? If so, what should you do? And if raising vitamin D levels reduces the risk of COVID-19, why haven't public health policymakers talked more about it?
I can answer the first two questions, but to answer the third question, you'll need to understand that those policymakers are motivated by something other than public health.
The Public Library of Science (PLoS) just published another study, reinforcing the importance of vitamin D in relation to COVID-19.
The authors concluded, “Among hospitalized COVID-19 patients, pre-infection deficiency of vitamin D was associated with increased disease severity and mortality.”
Does this mean that low vitamin D levels cause severe COVID-19 infections? No. Does the study show that raising vitamin D levels protects you from COVID-19? Not necessarily, but based on other research, such an assumption would be a pretty safe bet.
The majority of people on the planet have vitamin D levels well-below optimal, but those with deficient levels of vitamin D are at a much greater risk of numerous health problems. The table below shows some of them.
Health Problems Associated with Low Vitamin D LevelsFlu and respiratory infectionsInsulin resistance and diabetesHeart diseaseOsteoporosis and bone fracturesLower IQs of babiesAtopic dermatitisCancerDecreased adrenal hormonesDecreased strengthIncreased body fatLow birth weight of newbornsMultiple sclerosisPsoriasisRheumatoid arthritisSchizophreniaType I diabetes
As it relates to infections, low vitamin D levels have been consistently associated with higher risks of flu and respiratory infections. Again, we’re talking about association, not causation.
However, raising vitamin D levels through supplementation reduces the risk of the flu and respiratory infections, as well. Clinical research shows that vitamin D supplementation supports immune function.
I wrote the following in a previous blog post:
In one study, supplementing with 2000 IU of cholecalciferol has been shown to lessen the occurrence of cold and flu symptoms.
In another study published in 2010, children in Japan took 1200 IU of cholecalciferol or a placebo from December 2008 through March 2009. At the end of the study, 18.6% of the placebo group and 10.8% of the vitamin D group got the flu.
That’s a 42% reduction, using an amount that still isn’t enough to reach optimal levels in most people.
Interestingly, the CDC found that flu shot was only effective in 23% of people who got it based on 2014 data.
Vitamin D: Deficiency Symptoms And Benefits Of Supplementation
Vitamin D and COVID-19
Multiple studies now show that low vitamin D levels are associated with more severe COVID-19 infections. To remain objective, though, you have to keep in mind that low-vitamin D levels are associated with other factors that are associated with a greater risk of COVID-19 infections.
Aging, obesity, poor nutrition, and a lack of outdoor activity raise the risk of COVID-19 infection by themselves, while also increasing the likelihood that an individual is deficient in vitamin D.
A study published in JAMA in September of 2020 (yes, a year and a half ago) showed that low vitamin D levels were associated with a 77% increased risk of a COVID-19 infection.
Prior to that, a July 2020 study of 14,000 people showed “low plasma 25(OH)D levels appear to be an independent risk factor for COVID-19 infection and hospitalization.”
A November 2020 study determined the following:
Vitamin D level is markedly low in severe COVID-19 patients. Inflammatory response is high in vitamin D deficient COVID-19 patients. This all translates into increased mortality in vitamin D deficient COVID-19 patients. As per the flexible approach in the current COVID-19 pandemic authors recommend mass administration of vitamin D supplements to population at risk for COVID-19.
Jain A, et al.
Does red meat cause cardiovascular disease or type II diabetes?
Feb 01, 2022
Over the past two decades, we’ve seen a consistent effort to vilify red meat consumption while extolling the benefits of a plant-based diet.
I believe that once we are through the COVID Circus, we’ll find the consumption of red meat in the crosshairs of nutrition, climate, and social justice conversations. And just like with COVID, ideologies and agendas will create "the truth," rather than relying on facts and scientific evidence.
With enough propaganda, the public will get wooed into a plant-based diet in the midst of a war on meat.
Rather than tackling this meaty topic all at once, I’ll separate fact from fiction through multiple, bite-sized posts. That way, the facts will be more digestible, like a perfectly cooked porterhouse steak.
And in case you were wondering about how much red meat I personally eat, I eat a lot of bison, but no beef. I'm allergic to it. I believe I have Alpha-Gal Syndrome, which causes a beef allergy. It occurs after you get bit by a Lone Star tic. If I eat beef, I feel like I had food poisoning for the following 36 hours, or so. I do miss it.
I point that out to say that I'm not on the payroll of the Beef Council, and don't even eat it myself.
In this post, I’ll address the claim that eating red meat causes heart disease or diabetes. Let’s dig in.
What “Red Meat “ Is and Isn’t
According to the Dietary Guidelines for Americans:
Meat, also known as red meat, includes all forms of beef, pork, lamb, veal, goat, and nonbird game (e.g., venison, bison, and elk). Poultry includes all forms of chicken, turkey, duck, geese, guineas, and game birds (e.g., quail and pheasant). Meats and poultry vary in fat content and include both fresh and processed forms. Lean meats and poultry contain less than 10 g of fat, 4.5 g or less of saturated fats, and less than 95 mg of cholesterol per 100 g and per labeled serving size (e.g., 95% lean ground beef, pork tenderloin, and skinless chicken or turkey breast). Processed meats and processed poultry (e.g., sausages, luncheon meats, bacon, and beef jerky) are products preserved by smoking, curing, salting, and/or the addition of chemical preservatives.
Dietary Guidelines for Americans, 2015-2020
To reiterate:
“Red meat” is an umbrella term that includes “all forms of beef, pork, lamb, veal, goat, and nonbird game (e.g., venison, bison, and elk.)”
The phrase processed meat includes “processed meats and processed poultry (e.g., sausages, luncheon meats, bacon, and beef jerky) are products preserved by smoking, curing, salting, and/or the addition of chemical preservatives.”
These statements don't just apply to the Dietary Guidelines. They also apply to the way researchers assess "red and processed meat" consumption.
Why is this important to understand? Because unprocessed and processed meats are very different. On top of that, many processed meats, such as sausage or bacon are often found on top of pizza, in frozen meals, and as ingredients in fast foods. When researchers ask study participants about the processed meats they eat, they use examples like pizza to help them count their processed meat servings.
There’s an enormous difference between freshly-made pork sausage, and preserved pork sausage included as part of a frozen pizza.
The Dietary Guidelines document goes on to say:
For those who eat animal products, the recommendation for the protein foods subgroup of meats, poultry, and eggs can be met by consuming a variety of lean meats, lean poultry, and eggs. Choices within these eating patterns may include processed meats and processed poultry as long as the resulting eating pattern is within limits for sodium, calories from saturated fats and added sugars, and total calories.
Dietary Guidelines for Americans, 2015-2020
In essence, their perspective is that fat and sodium are the problem, so you can eat as much fat-free, highly-processed meat as you want, provided it’s low in fat.
Men: Stand and protect. Don’t kneel and surrender.
Jan 27, 2022
The day after my 40th birthday, Vanessa and I found out we were the grandparents of an adorable 2 1/2 year old boy named Asher. On my 41st birthday, I wrote a blog post looking back at the year that followed, titled (Grand)Fathers, (Grand)Sons, and Reflections on Turning 41. Much in the world has changed since then.
As a husband to Vanessa and a grandfather to Asher, I constantly remind myself of my responsibility to protect them, not just from the threat of a carjacking criminal like those around the Minneapolis / St. Paul area, but from less obvious but equally evil threats brought on by our current culture.
I know of many men who deny what's going on, believing the lies are the conspiracy theories and the truth is the CNN talking points. Others ignore their responsibility, hoping someone else will do or say something instead of them needing to get involved.
Still others put so much importance on their title at work that they remain silent, even though they know that their show of strength could move mountains in this culture war.
As the saying goes, "if you don't stand for something, you'll fall for anything." Unfortunately, if men don't stand for something, it isn't just themselves that fall for anything. They take those they love with them.
That's not to say that women don't also have power to protect their families. In some cases, they do more than their husbands. And in almost a quarter of families, children are being raised by single parents, 80% of which are the mothers.
As a man, I'm writing more for men than I am for women, though. That's why I'll consistently refer to men in this blog post.
As a collective group, I hope we can reroute the destructive course our country is headed down.
What Are You Protecting Your Family From?
Much of the propaganda we're faced with today is intended to confuse us. If the media causes us to question our beliefs about what's good and evil, what's true and false, and right and wrong, we'll avoid getting involved in anything.
If you know the enemy and know yourself, you need not fear the result of a hundred battles. If you know yourself but not the enemy, for every victory gained you will also suffer a defeat. If you know neither the enemy nor yourself, you will succumb in every battle.
Sun Tzu, The Art of War
As men, we need to be firm in our beliefs, but we also need to know what the "other side" is trying to say and do. If we don't take the time to find that out, we won't understand the significance of what we're fighting against.
Read also: When will common-sense Americans get in the game?
Uncover the truth and call out the lies
Thomas Sowell said:
If people in the media cannot decide whether they are in the business of reporting news or manufacturing propaganda, it is all the more important that the public understand that difference, and choose their news sources accordingly.
Thomas Sowell
I don't think I've ever come across another person with less credibility than CNN or MSNBC. Were it not for a few of the people on FOX, they'd be in the same category of discredited media organizations.
It isn't that those companies should be infallible, it's that they have no issues with lying to viewers, creating exaggerated stories, or suppressing important issues in the interest of their advertisers and politicians. Even when their lies are exposed, they rarely, if ever, admit that they disseminated disinformation.
Make no mistake. The media isn’t a source of information. It’s a system of propaganda. It’s a marketing platform for anti-Biblical, insane, evil ideologies.
When I say media, I include social media, Google, and YouTube as well.
If you believe setting up a "parental control" system will keep your kids from seeing things they shouldn't, or being influenced by content you don't want them to be influenced by, you're naive. Joe Rogan's recent podcast with Dr. Robert Epstein will rock you out of your naivety.
The Two Ways We Will End the COVID Charade
Jan 20, 2022
This will be my last COVID-related blog post for a while. I’m sick of writing about it. As I looked back at my blog posts from these past couple of years, I think I've said all that needs saying about why the term scamdemic is more appropriate than pandemic. I'm more than ready to get back to writing about health and fitness.
I'm certainly not alone in my desire to move on, nor in my awareness that we're being played by puppets more than being cared for by civil servants. Most people now wonder, “When will this be over?”
It can be over quickly, in one of two ways.
One requires men and women to act like critically-thinking, unwavering, nonnegotiable adults. The other could come through more lies and deception in an attempt to salvage the reputation of the worst President in American history.
First, I’ll address what won’t work to end the charade, and then what will.
What Won't Work
It's easy to see what won't work to end this nonsense. Just replay the recommendations touted by Mainstream Media from the past two years, and you'll be well-versed in the anti-solution to the global pandemic. Or, watch some of the 2020 Presidential addresses or Jen Psaki press conferences.
Those who knew how to end the threat of COVID-19 quickly were censored or silenced. Those who knew how to prolong it to generate maximum profits for big companies and decimate small ones were given the mic to keep things going.
Getting everyone vaccinated
Remember when a single shot was going to solve the “global pandemic?” While I doubted that would be the case, many believed it.
Once people got the first jab, it wasn’t that hard to convince them of another. We're now onto shot number four, even though the data shows that the vaccines don’t work against Omicron at all, and don’t do much for the other variants.
And yet, people excitedly get in line for the next round of booster shots. Too bad they won't line up for gym memberships with the same enthusiasm. Getting fit and healthy would do a lot more to protect them from COVID-19 than a jab in the arm will.
Vaccine-derived immunity doesn’t last like natural immunity does. The vaccines don’t keep people from getting COVID, nor passing it along to others, even though our Liar in Chief said that they do.
Many probably don’t remember when Biden stated that “you can’t get COVID” if you’ve been vaccinated, and then just a couple of days later, beloved and double-vaccinated Colin Powell died of COVID complications. Numerous others have as well.
Even if there were no side effects, and everyone got the vaccines, they don’t work well enough to stop the spread or prevent infection.
If your hope for the end is in vaccination, you’ll never be done with it.
Read more:
mRNA COVID-19 Vaccines: Advantages, risks, and unanswered questions
How the Unvaccinated Will Help Uncover the Truth
COVID Psychosis, Suicides, and Fallen Athletes
Sharing facts, data, and real science
Since the middle of 2020, we’ve had access to data that showed that COVID wasn’t the threat that we were told it would be.
We had access to the findings from frontline doctors who treated infected patients early with generic and low-cost drugs, rarely, if ever, losing one of them.
Meanwhile, doctors who followed the advice of Dr Fauci, BigPharma, and their hospital sent people home without treatment. They had them return when they’d developed severe symptoms where many later died while receiving treatments that often made things worse. The science of the successful doctors was often ridiculed or silenced so doctors used more of the ineffective and expensive treatments instead, and so the public would remain in the dark about what’s going on.
Once the vaccines became available, they were hailed as miracles by both Trump and Biden, but the doctors who understood what they were raised concerns about their safety. Again, they were criticized and canceled.
If the vaccines were harmless,
How the Unvaccinated Will Help Uncover the Truth
Jan 12, 2022
The truth only matters if you can prove it. And even then, we’ve seen it doesn’t matter if the right people are in power.
But, regardless of what the President or mainstream media say, the truth about the vaccines gets revealed when someone we know gets harmed by them.
For many, vaccine injury seems like a conspiracy theory until it hits home. And with the COVID vaccines, they’re hitting home unlike any other vaccine in history.
To avoid admitting this reality, our politicians (both Trump and Biden alike) and the media gaslight the public, acting as though there’s no public health threat from the vaccines, and continuing to vilify the unvaccinated.
Many say we’re just beginning to see what the vaccines could do to us. Something like myocarditis, one of the most common severe adverse events, takes time to kill people. At 3-5 years, it has a 56-83% survival rate. That means, at best, 17% of people who develop it will be dead five years later.
Instead of facing this head on, we’re told that the condition is extremely rare and people recover quickly. Yet, that contradicts the scientific evidence.
The point is, many are hellbent on hiding the truth and canceling the truth-tellers. Given enough time, the truth will be hard to find unless the unvaccinated remain committed to their choice, even in the face of social and political pressure.
The unvaccinated may eventually become the only source of truth when it comes to the health effects of the vaccines.
The Control Group's Role in Scientific Evidence
Random, controlled trials form the basis of “scientific evidence” that supports or denies the health benefits of a given treatment.
Researchers use RCTs to study drug treatments, diets, supplements, exercise protocols, psychological counseling methodologies, and numerous other methods to improve human health, fitness, or performance.
RCTs require a minimum of two groups:
The treatment group: The study participants who get the treatment.
The control group: The study participants who either get a placebo when it’s appropriate (such as with a drug or supplement) or who carry on their life like normal without the treatment.
In the COVID vaccines clinical trials, the treatment group got injected with the vaccines, and the control group (a.k.a. placebo group) got injected with saline.
Being that mRNA vaccine technology has never been used in humans before, it's crucial to be able to identify long-term safety issues. Logically, you'd do so by keeping the control group "the control group" for years, if not decades, to come. That would be the only way to use clinical trial data to identify the long-term safety of the vaccines.
On the other hand, if you wanted to avoid the responsibility of long-term safety issues, you'd eliminate the control group early on in your research. That's just what Pfizer and Moderna did.
After six months, which was around the time the companies received Emergency Use Authorization approval, they notified the control group participants that they'd received the placebo and offered them the real vaccines. The majority happily accepted the offer. This choice by the vaccine makers eliminated their ability to measure long-term safety data.
The decision by the vaccine companies was almost unheard of in scientific research. Of course, they spun their decision as ethically justified, suggesting that the vaccine was so effective that it would be ethically wrong to not offer it to the placebo group.
In reality, the vaccines are nowhere near as effective at controlling COVID as we were told. And they do pose a serious risk for both healthy and unhealthy people, even in the short-term. We've yet to find out what they'll do in the long-term.
Stephanie Seneff, co-author of the peer-reviewed paper, Worse than the Disease? Reviewing Some Possible Unintended Consequences of the mRNA Vaccines Against COVID-19, recently wrote:
5 Factors for Faster Fat Loss After 40
Jan 05, 2022
Fat loss for those over 40 years of age requires a different approach than it does for young adults. Your body won’t respond the same as it did back then. Nor will you get by with inadequate sleep, drinking too much, or doing so much cardio that you could watch a Netflix series each week while workout out on your bike, treadmill, or Nordic Track.
That said, just because you need to approach fat loss differently, it doesn’t mean it’ll be difficult.
In fact, you’ve probably learned by now that most things are pretty simple, and we have an uncanny ability to make them complicated.
In this post, I’ve outlined a simple fat loss plan for men and women over 40. If you embrace these five factors, you'll see most of your excess body fat melt away in the months to come.
However, if you need something more aggressive, check out my four-week fat loss plan: 28 Days: 4 Weeks Of Fat Loss.
This is Not a Fat Loss Meal Plan
Unless someone is prepping for a bodybuilding or physique contest, I refuse to make a strict meal plan. Based on how often people ask for them, I know I'd make some great extra money, but I won't sell what I don't believe in.
I supposed that means I'd never get a job representing a COVID vaccine company either.
Anyway, I'm opposed to strict meal plans for a few reasons:
Scripting out what to eat doesn't teach you how to eat.
A meal plan is only effective if you have access to the foods on the plan. When people go on vacation or get out of a routine they often go off the rails.
Eating according to a meal plan often leads to obsession about upcoming meals and disordered eating patterns.
I want no part of that.
The good news is, when you eat and live within a few guidelines, your body almost always sheds fat and builds muscle, making you leaner and healthier. And when you eat based on guidelines, you can eat almost anywhere and avoid gaining weight.
In the rare circumstances that people don’t see a significant change within their first three to four months, I strongly encourage them to get a full blood panel through their integrative doctor. I’ll cover in a different post.
Fat Loss Factor 1: Protein
Eat more protein, and eat it first at each meal.
Most diets recommend reducing carbs or fat. In other words, your diet immediately starts with restriction.
Restriction doesn’t work, whether you’re referring to the restriction on freedom to choose an experimental drug or the freedom to eat from your junk food drawer.
Does fat restriction work? Maybe, at least maybe in the short-term. Does carb restriction work? Yes, for a while.
Does eating an excess of protein work? Absolutely.
In fact, research shows that higher-protein diets deliver better results than fat or carb restricted diets.
Higher-protein diets:
Keep you full longer and cut cravings
Help you maintain more steady blood sugar levels
Stimulate muscle protein synthesis and decrease breakdown
Are far more thermogenic, calorie-for-calorie, compared to fat or carbohydrate
Support a strong immune system, helping you avoid getting sidelined by sickness
Unless someone has pre-existing kidney disease, I recommend men eat 1 gram per pound ideal bodyweight, and women eat 0.8 grams per pound ideal bodyweight.
If you choose to eat more, that's no problem. Eating even more protein will not lead to body fat gains. Research has proven that over and over. Just don't eat less.
Read more: Why is a high-protein diet best for health and fitness?
Fat Loss Factor 2: Breakfast Skipping
Skip breakfast and make lunch your first meal of the day.
If possible, avoid eating right away in the morning. If that is IMPOSSIBLE, at least stop eating cereal, toast, pancakes, or waffles and drinking fruit juice. That sort of a breakfast leaves you fatigued and braindead a couple of hours later. Nobody should start their day with that (including kids).
If you can wait until lunchtime, do so.
The Soft(er) American: From JFK’s 1960 Article to Today’s Reality
Dec 29, 2021
If your long-term goal was to destroy a nation or civilization, you could work to constantly grow stronger and more powerful yourself, or you could discreetly contribute to the weakening of the nation you wish to destroy.
America has its enemies, and you could easily argue that we're more vulnerable today than ever before. The rising power of other nations coupled with the weakening of our own puts the United States in a precarious position.
As a nation founded by the people, for the people, it's long past time "the people" take ownership of our country and its culture.
It all starts with a concerted effort to build strength, first as an individual, then as a community, and eventually, as a nation.
Before America becomes great again, it needs to find strength again. Before the country finds strength, it's people must attain it first.
The Soft American
President-elect John F. Kennedy saw the threat of our physical softness in the 1960s. Sports Illustrated published his article, The Soft American, on December 26, 1960.
As he stated in the article:
But the harsh fact of the matter is that there is also an increasingly large number of young Americans who are neglecting their bodies—whose physical fitness is not what it should be—who are getting soft. And such softness on the part of individual citizens can help to strip and destroy the vitality of a nation.
For the physical vigor of our citizens is one of America’s most precious resources. If we waste and neglect this resource, if we allow it to dwindle and grow soft then we will destroy much of our ability to meet the great and vital challenges which confront our people. We will be unable to realize our full potential as a nation.
President-elect John F. Kennedy, Dec 26. 1960
I'm certain that when he wrote about The Soft American, he couldn't have imagined how soft Americans would become in the decades that followed, and how that softness wouldn't describe us only physically, but also mentally and emotionally.
I'm sure he'd be even more alarmed today if he were to see how much the government has contributed to that softness.
As Kennedy reached the conclusion of his article, he wrote the following:
But no matter how vigorous the leadership of government, we can fully restore the physical soundness of our nation only if every American is willing to assume responsibility for his own fitness and the fitness of his children. We do not live in a regimented society where men are forced to live their lives in the interest of the state. We are, all of us, as free to direct the activities of our bodies as we are to pursue the objects of our thought. But if we are to retain this freedom, for ourselves and for generations to come, then we must also be willing to work for the physical toughness on which the courage and intelligence and skill of man so largely depend.
How prophetic! He knew that the government could not and should not control Americans (as they're trying to hard to do today), and that our ability to maintain the freedoms we enjoy was dependent on our willingness to do the work to maintain physical health and fitness.
He also knew, as research has continued to show, that your ability to think and reason depends on your physical fitness.
Though he didn't explicitly say it in his article, he seemed to know that as America grew progressively physically soft, it would become progressively soft emotionally and mentally as well.
Beginning more than 2,500 years ago, from all quarters of the Greek world men thronged every four years to the sacred grove of Olympia, under the shadow of Mount Cronus, to compete in the most famous athletic contests of history—the Olympian games.
During the contest a sacred truce was observed among all the states of Greece as the best athletes of the Western world competed in boxing and foot races, wrestling and chariot races for the wreath of wild olive which was the prize of victory.
5 Critical Questions to Ask and Answer for 2022
Dec 23, 2021
This past year has shown us how far the left is willing to go to trample on our constitution, and how willing people are to go along with it when they are stuck in the state of fear, even if that fear has no basis in fact.
Though some people are still asleep to what’s going on, many have realized that:
Vaccine mandates aren’t about stopping COVID since the vaccines don’t stop COVID, but more likely a test of how the left can trample on the constitution
Masking kids is more about controlling people than controlling the spread since the masks don’t stop the virus from spreading
The doctors in Washington don’t rely on science since science would say that natural immunity acquired through getting COVID is more powerful than immunity from a vaccine
Public health officials don’t really care about the public’s health since they have yet to acknowledge the massive number of vaccine-related adverse events and deaths
The general theme of the left is to divide the people, destroy American culture, and mock traditional and Christian values by giving special treatment to illegal aliens and to anyone who exemplifies lifestyle choices and behavior that go against the Word of God
Unfortunately, too many Americans see this happening, act like they’re disgusted, and then carry on with their day, acting in accordance with the expectations of the left.
Their compliant behavior enables this insanity to carry on. And if they don’t grow some courage and stand against the assault on America, 2021 will look like a mild preview of what 2022 is to become.
So how can you get people to change their behavior and do what’s morally right instead of what feels right or convenient?
Asking questions is the best way to change their thoughts and behavior. It puts the ownership of the answers upon themselves, instead of you as a friend or family member giving them advice or instruction.
The following are 5 questions to ask yourself, and then ask those you know. They might not be easy to ask, and might make for a less comfortable conversation, but if you’re afraid to ask them, then you’re putting your own sense of comfort ahead of what’s right for America’s (and your kids’ and grandkids’) futures.
How are my actions supporting the left-wing’s agendas?
Before you answer this question too quickly, allow me to take the question a little deeper than you might have originally taken it.
When we think of the groups causing the most destruction to American culture, it’s easy to point out the President and his administration, along with Mainstream Media, which produces far more propaganda than journalism.
Based on viewership, it seems that most people have grown tired of their insanity, and don’t tune in unless it’s for a comical relief to their day, or in hopes of creating a new meme for social media. Giving them or not giving them our attention isn’t really the way we contribute to the problems we face.
Instead, it’s the subtle ways we change our lives to accommodate their ideological agendas.
You might put on a mask to go to a restaurant because the short-term desire to eat out is more important than the long-term effect of normalizing useless mask-wearing.
You might give into a vaccine you don’t believe in so that your family members stop pestering you, or because your boss threatened a mandate which may never come to fruition.
Maybe you choose to stay out of what’s being taught in your child’s school so you don’t cause a scene, or make it awkward when you’re around other parents. Better for them to learn a false version of history based on critical race theory (without calling it that), than take a chance of causing a stir in the school.
Maybe you listened to Joe Rogan’s interview with Dr. Peter McCulloch and have decided you won’t comply with the insanity anymore, but you’re afraid of sharing the interview with the people who most need to hear it because you don’t want them to think differently about yo...
Arginine and Citrulline: Health and Performance Benefits
Dec 14, 2021
L-arginine is a semi-essential amino acid that increases nitric oxide levels. Nitric oxide plays a crucial role in vascular function, which means low arginine levels leads to cardiovascular problems, erectile dysfunction, and reduced physical performance.
Not surprisingly, arginine levels also affect how you respond to a COVID-19 infection.
While you do consume some arginine through your diet, you'd likely benefit from supplementing with it, or with citrulline.
In this blog post, I’ll review arginine’s health benefits and explain why supplementing with it along with citrulline is the best way to improve blood levels and gain the health, fitness, and performance benefits it offers.
What are arginine and citrulline?
L-arginine is a semi-essential amino acid synthesized from proline, glutamate, and glutamine.
It is essential for endothelial cell nitric oxide (NO) production. Endothelial cells line your blood vessels and NO levels determine the tone of and contractility of the vessels.
Low NO levels lead to more rigid vessels. The more rigid the blood vessels, the higher your blood pressure and greater your risk of blood vessel damage and cardiovascular disease.
Nitric oxide increases blood flow and enhances muscle contraction, gas exchange, and mitochondrial biogenesis (growth of mitochondria).
Arginine also aids in creatine resynthesis and reduces lactate accumulation.
The average adult consumes 4-5 grams per day, mainly from meat, dairy, nuts, and seeds. Your kidneys synthesize another 2 grams from citrulline each day.
One of the drawbacks of arginine supplementation is that it isn’t completely absorbed into the bloodstream. The enzyme arginase metabolizes arginine. It’s found in the gut lining and liver, so some arginine that reaches either location may be metabolized before it can reach the bloodstream.
L-citrulline is an arginine precursor and is not metabolized in the gut or liver. Instead, it can pass into the bloodstream intact, where it contributes to the formation of l-arginine.
Research shows you can increase arginine levels in the blood through arginine or citrulline supplementation, but it's probably ideal to take both.
One study showed l-citrulline supplementation at a dose of 750 mg, twice daily, significantly increased blood levels of l-arginine, though taking 3 grams of l-citrulline twice daily increased levels much more.
Another study showed both arginine and citrulline increased blood levels of arginine, but you'd only need to take half as much citrulline as you’d take arginine to to reach the same blood level.
That said, it seems that combining the two is more effective than taking either individually. A 2017 study showed that taking 1 gram of each together increased blood levels of arginine more than taking 2 grams of either one individually.
I should also mention that there's more research using arginine than citrulline, which is what you might notice throughout the rest of this article.
Health Benefits
Increasing blood levels of arginine improves blood flow, prevents damage to blood vessels, stimulates hormone secretion, and enhances creatine synthesis. These effects lead to numerous health benefit, many of which I’ve summarized below.
Athletic Performance
Arginine increases blood flow throughout the body, which delivers oxygen and nutrients to working muscles and lactate and waste products away from them.
It also stimulates release of growth hormone and insulin-like growth factor 1 (IGF-1). Both hormones impact muscle growth and repair and growth hormone enhances fat metabolism.
At single doses of 5-9 grams, arginine can double resting growth hormone levels.
Exercise is the most effective way to increase growth hormone, and studies show that arginine supplementation prior to strength training may reduce the rise in growth hormone from exercise alone.
For supporting growth hormone,
Is President Biden a Judas Goat Leading Us to a Cultural Implosion?
Dec 08, 2021
A Judas Goat associates with sheep or other cattle, and after becoming part of the herd, leads them from the fields or pens to the slaughterhouse, or the trucks that will take them there.
Some would say that describes President Biden well. Or, at least it describes the role he's played over the past two years. After the media did its work to make Donald Trump the tyrannical, racist, mentally challenged threat to America that the left-wing Democrats actually are, Biden showed up as a harmless, half-with-it old man who wouldn’t be able to spell tyranny much less become a tyrant.
Most Americans, including those who didn't vote for him, probably didn't imagine he'd so quickly tear away at the fabric of American culture or its global leadership.
Little did the sheep know that Biden didn’t need mental competence to execute a plan that would turn America upside down. He just needed to mouth the right words, most of the time, while others wrote his scripts, drafted his statements, and told him where to be and which reporters he could call on.
Is it extreme to suggest American identity is headed towards the slaughterhouse? Consider the following. Then you can decide for yourself.
From G.O.A.T. to Judas Goat
Many believe Trump was the presidential G.O.A.T. Greatest Of All Time. At least in modern history.
I don't know that he'd be able to stand toe-to-toe with the likes of George Washington or Abraham Lincoln, but as it relates to the role of a modern-day American President, the title has some merit.
Setting the COVID Circus aside, he accomplished a lot in the way of the economy, supporting our military, protecting our borders, and putting American citizens first, as they are ultimately the "owners" of the government that serves them. He also made an effort to remind us that that we're one nation, under God. The facts surrounding his presidency paint an impressive picture, even though Mainstream Media has done its best to paint something else.
Lest you believe I’m a die-hard Trump fan, I’m not. I did vote for him in both elections. I still believe he’d have America in a much better place today if he’d made it to a second term.
But, Trump was the one who ushered in the fast-tracked vaccines. He continues to pound his chest about that, seemingly ignorant or dismissive about the damage they've caused to millions of Americans at this point. Right now, I hope that DeSantis is the pick for the pick for the 2024 Republican ticket.
That said, Biden didn’t display competence or even adequate cognitive function for a presidential candidate. He didn’t even have the respect of his chosen VP until the party nominated him for the Democratic ticket (that lack of respect is starting to show in the tension at the Oval Office today).
More than half of America supposedly supported Biden, not because he was fierce, but because he was more friendly. He led them to believe he was one of them. Like a Judas Goat.
The Judas Goat
According to Wikipedia (often a voice for the left, but in this case, using it as a source made sense), a Judas Goat "is trained to associate with sheep or cattle, leading them to a specific destination. In stockyards, a Judas goat will lead sheep to slaughter, while its own life is spared. Judas goats are also used to lead other animals to specific pens and onto trucks.”
Christians understand where the term came from. Judas Iscariot was one of Jesus’ disciples, the one who eventually betrayed Him for 30 pieces of silver.
At some point, somebody used the reference to Judas Iscariot to dub a specially-trained goat, the Judas Goat.
Judas Goats become part of a community of sheep, cattle, or other animals. After becoming "one of them," they lead the animals to the slaughterhouse or a truck that takes them there. The Judas Goat walks away unharmed, ready to make friends with another herd.
During his presidential campaign, then VP Biden often told stories of his blue-collar job...
Visceral Fat: How to Lower Belly Fat with Diet, Lifestyle, and Supplements
Nov 30, 2021
The chances are good that when you think about body fat, you don’t think about visceral fat, which accumulates over your organs and under your abdominal muscles.
Instead, you probably think about your love handles, saddlebags, or other fat that accumulates under your skin. That’s the fat we can see.
While any excess fat isn’t good for your health, visceral fat is terrible.
Fortunately, you’re not stuck with it if you’re willing to make some nutrition and lifestyle changes. Certain foods and supplements also help reduce visceral fat, which I've covered in the second half of this article.
Visceral Fat vs. Subcutaneous Fat
Stored body fat is classified as white, beige, or brown fat. Brown fat contains mitochondria and can increase metabolic rate. Unfortunately, most stored fat in humans is white fat, which does almost nothing other than store up fatty acids and makes it more difficult to squeeze into our clothes.
White fat is then categorized as subcutaneous, visceral, and ectopic fat.
Ectopic fat develops within organs, whereas visceral fat develops around organs.
Visceral fat accumulates under the abdominal muscles and over your organs, so it isn't fat you can pinch or see. However, as it grows, you'll notice your belly increase in size and your waistline disappear.
Subcutaneous fat accumulates all over the body. Women tend to develop larger subcutaneous fat stores over their thighs, butt, breasts, and triceps, creating a pear or gynoid shape. Men tend to accumulate subcutaneous fat on their belly, lower back, and obliques, giving them an apple or android shape.
Hormonal differences between men and women cause differences in fat storage. Moobs (man boobs) or fatter thighs are signs of low testosterone or excessive estrogen in men, and a round torso indicates elevated testosterone or low estrogen in women.
More and more women today, even those who are pre-menopause, develop an apple shape as an outcome of polycystic ovary syndrome (PCOS).
Correcting hormone imbalances alone won't always improve total body fat levels. It just shifts fat stores to the areas more common in normal-hormone men and women.
Also, peri and post-menopausal women often develop hormonal balances more like males than females, which is why hormonal therapy is so valuable for post-menopausal women.
Healthy women carry more body fat than men, though excessive body fat in either sex can lead to long-term health problems.
The "healthy at any weight" mantra simply isn't true. If you're overweight, you're at a higher risk of developing disease. That isn't fat-shaming. It's fact-sharing.
"Belly fat" is a combination of visceral fat accumulated over your organs and subcutaneous fat over your abdominal muscles. Reducing subcutaneous fat doesn't always lead to lower visceral fat levels.
Maybe you've seen a bodybuilder with six-pack abs but a belly that looks like he's pregnant. He has low levels of subcutaneous fat but high levels of visceral fat. He might look healthy, but he's a heart attack waiting to happen.
Why is visceral fat so bad?
Higher body fat levels are associated with increased risks of numerous diseases. However, elevated visceral fat is an independent predictor of mortality. That means that elevated visceral fat likely causes preventable health problems that lead to one's demise.
Most people think of belly fat as the squishy fat that hangs over your belt or that you can pinch with your fingers. The fat you see and feel is subcutaneous fat. While it isn’t healthy, it isn’t as bad as the fat you cannot see and feel.
Visceral fat accumulates under your abdominal muscles, and over and around your organs. Because it develops under your abdominal muscles, you cannot pinch it. It’s also difficult to measure unless you use expensive equipment, such as a DEXA machine.
Though you cannot see it directly, you can tell when someone carries excess visceral fat.
Lavender Essential Oil for Anxiety and Depression
Nov 24, 2021
Is lavender essential oil helpful for anxiety or depression? If so, which is the best way to take it? How much should you use?
I'll address these questions and others right here.
Lavender essential oil has been used for thousands of years, in part, to deal with feelings of anxiety, depression, and other factors affecting mental wellbeing. As we've progressed into modern times, it seems more and more people suffer from anxiety or depression, or both.
Research suggests 10% of the population faces an anxiety disorder in a given year. It's the most common mental health-related cause of death in the United States. Heart disease is the most common physical health-related cause.
Most people who suffer anxiety also deal with some form of depression, sleep disturbance, or substance abuse.
Over the past decade, researchers have completed a significant amount of lavender-related research, which supports the way traditional medicine practitioners have used it for centuries. A new meta-analysis adds additional scientific evidence to the case for lavender as an anti-anxiety natural health solution.
What is anxiety?
Quoting the U.S. National Library of Medicine,
Anxiety is a feeling of fear, dread, and uneasiness. It might cause you to sweat, feel restless and tense, and have a rapid heartbeat. It can be a normal reaction to stress. For example, you might feel anxious when faced with a difficult problem at work, before taking a test, or before making an important decision. It can help you to cope. The anxiety may give you a boost of energy or help you focus. But for people with anxiety disorders, the fear is not temporary and can be overwhelming.
U.S. National Library of Medicine
Genetics, environment, trauma, and stress contribute to anxiety. As I explained in a recent blog post, COVID-19 infections and vaccines cause anxiety and depression in some people, likely as a result of dysfunction in serotonin and dopamine production.
Though nobody would want to live with untreated anxiety or depression, many prescription medications cause a variety of side effects. Anti-anxiety medication side effects include:
Amnesia
Delayed time to affect symptoms
Delirium
Dependency
Depression
Impaired concentration
Sedation
Withdrawal syndrome
That's not to say they should be avoided, but it's important to make an informed decision. Because anti-anxiety medications vary in how they affect a patient's physiology, and anxiety has different physiological causes, it may take considerable trial and error to find one that works. So, it’s little surprise that researchers continue to search for natural ways of managing anxiety and depression and improving mental health.
One option is the use of essential oils, and lavender has been the poster-child for essential oils that help calm the mind and reduce symptoms of depression and anxiety. Unfortunately, mainstream news and big pharma often try to discredit the use of any natural health products, including essential oils.
Lavender Essential Oil Constituents and Usage
Lavender essential oil comes from the flowers and stalk, and contains more than 160 compounds. The oil is acquired through steam distillation. Though there's some variability in the constituents, if the lavender is grown in the right environment, and harvested and distilled properly, it will be rich in therapeutic compounds.
That said, if you distilled a lavender house plant, you probably wouldn't get much benefit from it.
High-quality lavender essential oil is rich in:
linlool
linalyl acetate
1,8-cineole b-ocimene
terpinen-4-ol
camphor
In Germany, doctors often prescribe a lavender-based drug called Silexan®, which contains standardized concentrations of linalool and linalyl acetate at 36.8% and 34.2% concentrations, but the remaining 29% varies in the concentrations of other compounds. I wanted to call this out as some lavender essential oil research uses Si...
COVID Psychosis, Suicides, and Fallen Athletes
Nov 17, 2021
Now that we are twenty-two months into the two weeks to slow the spread, the effects of COVID-19 make the idea that the virus is a bioweapon seem more and more plausible. On top of that, the vaccine initiative seems to be part of the same orchestrated plan that unleashed the virus.
Of course, that entire paragraph would be labeled by mainstream media as misinformation, but that’s what happens when you see cracks in the storyline laid out by the propaganda machine.
While the public's attention is on the idea that COVID-19 is a respiratory infection, millions of people are suffering from effects that have nothing to do with their lungs or heart. And the vaccines that are supposed to save people from those respiratory infections (which they don't really do anyway) may cause the same problems that the virus does.
Not to get sidetracked from the content of this article, but keep asking yourself this question: If the vaccine causes problems similar to the actual virus, and we're encouraged to get the vaccine because we're told it'll protect us, doesn't it seem like the agenda is really to make sure more of us get hurt rather than helped? Anyway...back to the blog post.
The COVID Complications Nobody Is Talking About
This past week, I came across a couple of disturbing videos. One was from Kyle Warner, a professional mountain bike racer in which he shares the aftermath of his vaccination. The other is a montage of news headlines calling attention to the deaths of high-caliber and professional athletes.
Here's part of Kyle's video, shared by Frank Grimes, Jr. on Twitter (he also includes a link to the whole video on IG):
https://twitter.com/FrankGrimes_Jr/status/1459026916808220677?s=20
Not only does Warner unnecessarily suffer from heart problems that have sidelined him from competition, but he also experienced first-hand the vile cognitive dissonance of fans who refuse to accept that the vaccines carry significant risks.
On top of that, he knows multiple people from his vaccine injury group who've committed suicide after getting their vaccines. One person would be a coincidence. Multiple people is a pattern that should cause researchers and concerned adults to pay attention.
This is the video montage on YouTube (notice that they discourage you from watching it with posting a warning before you see it):
https://www.youtube.com/watch?v=RhvjXeYEJnU&t=2s
You might have heard that healthy, professional-level athletes were dying, but gave it little additional thought. Seeing their numerous names and faces in the video makes it real. You can't dismiss it after seeing it first hand unless you're so mentally deranged that you won't believe what you see.
I also came across this Tweet from Vance Murphy.
https://twitter.com/vancemurphy/status/1457044900973670403
Twenty middle-aged doctors dead within a few weeks of one another, and the timing coincides with the booster shot rollout.
I'm sure none of this will change the minds of those committed to living in dystopia. I simply share it for those whose minds have been opened and need reassurance that we're not getting the whole truth.
In today's blog post, I want to call attention to a few things I've yet to cover in this COVID Circus:
COVID-19's and the vaccine's impact on cognitive function, psychosis, and suicide risk
Heart problems in healthy people
The normalization of COVID-connected health problems
COVID-19, the Vaccine, and Mental Dysfunction
According to a case study in the British Medical Journal, a 36-year old female nurse tested positive for COVID-19. Four days later,
she was noted to have an acute, rapidly progressive change in her behaviour characterised by prominent persecutory delusions and decreased sleep. Her delusions were primarily directed at her partner and focused on the safety of her children and personal finances. She believed her partner was attempting to kidnap her children and steal her C...
Informed consent or ignorant compliance? Does the truth matter anymore?
Nov 09, 2021
According to the President, every American human being must become a guinea pig for one of the Big Pharma vaccine manufacturers, or suffer severe consequences. I'm certain that if he had his way, life would look a lot like it does in Australia.
Maybe President Biden believes his title of Commander In Chief means that he can command every citizen to do whatever he feels like, whether it makes sense or not. Sort of like a king, which is what our Founding Fathers fought hard to prevent.
At this point, there's only two reasons you could support mandatory vaccination of all Americans:
Ignorance: You've chosen to ignore the facts and science surrounding COVID-19 and the vaccines
Money: You benefit financially from the successful sale of these vaccines
I almost added fear as an additional reason, but the reality is, you'd only live in fear because you're ignorant about the facts and science.
Charles Spurgeon once said,
A lie can travel half way around the world while the truth is putting not its shoes.
Charles Spurgeon
In today’s digital age, this has never been more true. The majority of today’s left-wing ideological agendas are based up on one lie after another. It's as tough they're following the teachings of Nazi Propaganda Minister Joseph Goebbels.
Repeat a lie often enough and it becomes the truth.
Joseph Goebbels
For example, Joe Biden told Americans that if they got the vaccine, they wouldn't get COVID. His statement starts off the extremely popular track, Let's Go Brandon by Bryson Gray, Tyson James, and Chandler Crump.
About a week later, Colin Powell passed away from complications with COVID. He was double-vaccinated.
As I was working on the draft of this blog post, the Children's Health Defense broke the news that California Governor Gavin Newsom developed Guillian-Barré Syndrome following his booster shot. This is yet to be confirmed, but the public hadn't seen him in 11 days at that point. If it's true, there's no doubt that numerous doctors attempted to fix and hide his condition before the public could become aware of it.
We've repeatedly been told the vaccines are safe. They're not. Adverse events are a significant issue and the public simply isn't informed.
Are there scenarios where the vaccine could make sense? Perhaps. But no matter your age, you have to consider what could happen if you succumb to side effects. And adults need to get their heads out of the sand when it comes to vaccinating kids.
There's no logical reason to do so, even if Big Bird says otherwise.
For those who've been following "the science" throughout the COVID Circus, Newsome's GBS isn't a surprise. But I do hope that more of the ignorant, "pro-vaccine, anti-science" crowd begin asking some questions based on Newsom's condition.
Here are some important points to consider as #46, Mainstream Media, and most celebrities pressure Americans to obey the Commander In Chief.
Adverse events are much more common than the media or the President admit.
The COVID-19 vaccines have caused more recorded adverse events than all other vaccines combined up to this point. At the time of this writing, a total of 856,919 adverse events have been reported. As a general rule of thumb, only about 1-10% people who experience adverse events report them. Do the math on that one!
Almost 20,000 people have died.
The most recent deaths include a 12-year-old girl from South Carolina (VAERS I.D. 1784945) who hemorrhaged 22 days after receiving Pfizer’s COVID vaccine, a 13-year-old girl from Maryland (VAERS I.D. 1815096) who died 15 days after receiving her first dose of Pfizer’s COVID vaccine from a heart condition and a 17-year-old female from Texas (VAERS I.D. 1815295) who experienced an acute hyperglycemic crisis 33 days after being vaccinated.
Another recent death involves a 12-year-old girl (VAERS I.D. 1784945) who died from a respiratory tract hemorrhage 22 days after receiving her first dose of ...
Genesis: 12-Week Gym-Based Workout Program for Beginners
Nov 03, 2021
If there was only one type of exercise you could do, resistance training provides the most benefit for the time and effort you put into it. But where does a beginner...begin?
Most people don't know where to start. And for those who do join a gym, only a small percentage of people know what to do when they get there. The rest resort to a workout program they followed in high school, or they find a row of equipment and do what looks easy. In essence, that's like painting by numbers.
I launched VIGOR Training, my online fitness program in 2017. Since then, I've seen so many people transform themselves. The impact has been much greater than if I'd tried to train clients one at a time.
Yet, I feel like the impact pales in comparison to the potential. The other day, I had an epiphany.
Of those who've made significant transformations in VIGOR Training, the majority were members who followed VIGOR Strength Athlete or VIGOR Everyday Athlete. I designed both of these programs for men and women who have experience with strength training. They're intermediate to advanced strength training programs.
However, I also offered Genesis (formerly Athlete In Training), my 3-month strength and conditioning program for beginners, all along. My epiphany was that few members in VIGOR Training were beginners. But if beginners didn't "begin" strength training, how would the average person get stronger, leaner, and fitter?
That day, I decided to call a lot more attention to this program, and offer it for a ridiculously low price.
In this article, I'll explain the principles behind a good beginner-level strength and conditioning program, which is what I based my Genesis programming around.
If you'd like to skip the reasoning behind the program, and just get started, tap the button in the box below.
Get the Genesis Strength and Conditioning Program For Only $49 per month
Genesis: noun, plural gen·e·ses [jen-uh-seez]. an origin, creation, or beginning.
This 12-week program is ideal for men and women in their mid-30s to mid-60s who've never strength trained consistently, or who have been out of the gym for years.
When you're done with Genesis, you'll be armed with the strength training knowledge and skills to take your fitness to a whole other level. You'll gain strength, increase lean muscle mass, and and look and feel younger than most young adults!
Genesis Program Summary
Program length: 12 weeks
Skill level: Beginner
Goals: Improved strength, mobility, and body composition
Workout frequency: 4 days per week
Tap the button below and fill out the form to get started.
GET GENESIS
The Problems with Most Beginner-Level Workout Programs
It's been over 20 years since I trained my first personal training client. I've learned a lot through experience, but even more through observation. Sadly, I've seen more people burn time, money, and effort on fitness programs that never bear fruit than those that deliver results. Often, those people work with personal trainers, which makes the situation even more sad.
If you sign up for and follow Genesis, you won't have to worry about wasting your time. But, in the event you're tempted to look at a different plan, program, or work with a professional, here are some things to be wary of.
1. Entertrainment isn't the same as training
Can a workout be enjoyable? Sure. But if your first goal is to find something that's fun, it probably won't build muscle, bone density, and mobility while helping your heart, supporting your hormonal balance, strengthening your immune system, and making your metabolism more efficient.
As its name suggests, strength training trains your body to move and perform better, for longer, with less pain. A workout program that's more about fun than developing fitness might help you pass the time, but it won't get you the same level of results. And if you're doing something to just pass the time,
Quercetin and COVID: Results of two recent studies
Oct 27, 2021
If Quercetin Phytosome was a pharmaceutical, it would have been promoted all over Mainstream Media, based on two studies published this year.
Being that it’s a supplement, the studies got little attention. Maybe that’s a good thing, though. If it gets too much attention, the FDA might try banning its sales like they did with n-acetylcysteine (NAC).
The two studies add to quercetin’s already impressive list of health benefits.
Quercetin vs Quercetin Phytosome
In both of the studies I review below, the researchers used Quercetin Phytosome. Indena, an Italian company, produces this patented form of quercetin by wrapping it in a phospholipid, or fatty shell. The phospholipid significantly increases quercetin absorption, by up to 20 times, compared to standard quercetin.
I point this out because other forms of quercetin, especially plain quercetin, probably wouldn’t produce similar results.
Study 1
The first study was titled Possible Therapeutic Effects of Adjuvant Quercetin Supplementation Against Early-Stage COVID-19 Infection: A Prospective, Randomized, Controlled, and Open-Label Study.
This study was a prospective, randomized, controlled and open-label study. A total of 152 people participated in the study, with 76 being part of a Standard Care (SC) group and the other 76 being part of the Quercetin Phytosome (QP) group. The QP group received standard care and took two 500 mg doses of quercetin phytosome per day for 30 days.
In the Standard Care group, 22 patients required hospitalization with an average hospital stay of 6.77 days. Fifteen patients required noninvasive oxygen therapy. Eight patients ended up in intensive care and three died.
In the Quercetin Phytosome group, 7 patients required hospitalization with an average hospital stay of 1.57 days. One patient required noninvasive oxygen therapy. No patients needed intensive care and none died.
In a follow-up, the researchers also discovered that the QP group experienced less fatigue and tiredness and maintained a better appetite.
According to the study authors:
According to the results of this clinical research, the add-on therapy with QP has significantly reduced the need (−68.2%) and the length (−76.8%) of hospitalization, the need of non-invasive oxygen therapy (−93.3%), the progression to intensive care units (none versus 8 subjects) and the number of deaths (none versus 3 subjects). Globally considered, the effect of QP seems to have a strong impact not only considering the difference in terms of admission to ICU and in terms of fatal outcome, but particularly considering the difference in terms of days of hospitalization. The days spent by subjects whose disease progressed and needed hospitalization were 131 for SC group and 11 for the QP one. This difference means that using QP as add-on therapy to standard care has reduced by 91.6% the days of hospitalization.
Study 2
The second study was titled Potential Clinical Benefits of Quercetin in the Early Stage of COVID-19: Results of a Second, Pilot, Randomized, Controlled and Open-Label Clinical Trial.
In this smaller study, researchers split 42 COVID-19 patients into two groups like above, SC and QP and compared the difference in virus clearance and symptoms over two weeks. The quercetin group took 500 mg of quercetin, three times per day for the first week and two times per day for the second week.
After the first week, 57% of the QP group was symptom-free, whereas 19% of the SC group was symptom-free. At the end of week two, both groups displayed an equal lack of symptoms. Like the first study, those taking quercetin in this study were less likely to feel tired or fatigued.
In the published paper, the authors wrote:
Quercetin is a natural substance that has multiple pharmacological properties, such as anti-inflammatory action, and is worldwide used as a dietary supplement. There is some recent evidence of the anti-coronavirus activities of this compo...
4 Supplements to Stock Up On Now
Oct 13, 2021
It's better to have it and not need it than need it and not have it.
At a time of broken supply chains, concerns about maintaining health, and constant government interference with access to natural products, it's crucial to stock up on the following essential supplements, as well as others you might use every day.
Why You Need to Stock Up Now
Worker shortages, COVID-related closures, and ships that cannot reach their port have led to disastrous supply chain problems.
Though it will take a few more months to become severely problematic, the supplement industry will face significant supply problems soon.
Supplement manufacturers may feel the impact of broken supply chains more than most other industries. Here's why:
Raw materials come from across the globe, which means production or shipping issues with a single ingredient in a formula will keep the product from getting produced.
As we move into cold and flu season, demand could rise to greater levels than ever, with much of the population still fearful of getting COVID-19.
More and more research continues to come out, showing consumers the impact of certain micronutrients, herbs, and botanicals on supporting your immune system, which increases demand even more.
Pressure by government agencies to ax natural therapies, so pharmaceuticals can be sold instead, means some supplements will no longer be available to consumers.
Political tensions may prevent some countries from shipping to others, which could impact raw material availability.
Though the above are all possibilities, one thing is sure: Prices continue to climb. The cost to produce raw materials, ship them to manufacturers, pay employees to make them, and the cost to package and ship them to a customer are all increasing.
If you can still get them, you'll pay more for your supplements a year from now than you do today.
Maintaining Ample Supply
Since most supplements have a 2-year shelf life before their efficacy starts to decrease, you can save yourself money and ensure you'll have ample supply by keeping at least a six-month supply on hand.
Once you get your six-month supply, continue ordering a one-month supply each month after that and using the oldest products first. That way, you won't have products that expire, and you won't have to worry as much about products running out of stock.
Preppers often think this way about food, and many people think this way when it comes to finances, keeping an emergency fund saved up. If you're going to maintain the best possible health, even if you face difficult times, you'll do the same with your supplements.
While I'd recommend you keep a six-month stash of all of your regular supplements, such as the Foundational Five, I've highlighted the supplements below based on their increased likelihood of product shortages and rising prices.
Order based on what your budget allows, but don't get caught without your essential supplements when supplies run out.
If you'd like to save money, get access to more product alternatives when items go out of stock, and support the content on this site, order through my Wellevate dispensary. Even if you decide to order elsewhere, I hope you find the recommendations helpful.
Save Money When You Use My Wellevate Dispensary
In addition to the types of supplements I recommend stocking up on, I’ve also included the actual products I recommend most often. Except for Young Living’s Master Formula, you can order all the supplements through my Wellevate practitioner dispensary.
I’ve set up my dispensary so you save 15% on all of the 300+ brands available, including the items I recommend below.
SHOP WELLEVATE NOW
1. High-Quality Multivitamin
A high-quality multivitamin and protein powder would be the two most important supplements to have on hand if we were in a SHTF situation. It would help ensure you meet your micronutrient needs when the quality of the food supply is question...
Science Fiction and COVID: They’re Lying To You For Their Own Good.
Oct 06, 2021
Facts only matter to Democrats if they support their agendas. In the absence of facts, they create emotionally-charged, divisive, us vs. them fictional tales. One such tale is the one about COVID where the good guys are the vaccinated, and the bad guys are the unvaccinated.
In this fictional tale, the Democrats sell the idea that a new type of vaccine is essential for survival, but it only works if everyone gets it. Those who don't get it become a threat to society with the potential to kill anyone who breathes in just a little of the same air.
With enough propaganda, many of the vaccinated learn to look down upon the sorry souls of the unvaxxed the way Hillary Clinton looks down upon Trump voters.
Even with the giants of Mainstream Media and social media pushing the propaganda, many people see through it. They ask good questions, which only serves to enrage the propaganda teams. They respond by slandering the person asking, or even canceling them out in any way possible.
The two key questions anyone with a shred of critical thinking skills should ask are:
If the vaccines work so well, why should the vaccinated fear the unvaccinated? If the vaccines don't work, why wouldn't the vaccinated fear the vaccine pushers more than unvaccinated people?
Be careful, though. Once you ask such questions, you'll be forced to question everything you've been sold since the beginning of 2020.
I've covered a number of other issues related to COVID these past couple of years, so once you get through this blog post, I recommend reading (or listening to):
What if we’ve all been primed? (ep. 79)
Unmasked. Unmuzzled. Unvaccinated. Unafraid. (83)
Masks and Face Coverings: Who’s considering the collateral damage? (ep 94)
mRNA COVID-19 Vaccines: Advantages, risks, and unanswered questions (ep. 114)
Mass Masking, Facts, and the Masker-Rage (151)
Today's focus is on vaccination. When you look at the scientific evidence and research data, you see the following:
Vaccinated people spread COVID as much as the unvaccinated, and may carry a greater viral load, which could make transmission easier
Vaccinated people still get COVID, along with a myriad of other health problems, including Vaccine-Induced Prothrombotic Immune Thrombocytopenia (VIPIT), Myocarditis, arrhythmia, and a bunch of other health problems
Immunity from the vaccines wears off long before natural immunity from COVID recovery does
There is zero long-term safety data from these vaccines, something that will take more than a decade to discover
There's no logical reason to vaccinate young adults, children, or those who've recovered from COVID and carry antibodies
The science is clear: The “vaccines” don’t work like we were told they would, not that they’re really “vaccines” anyway.
Not a Traditional Vaccine
Whenever I have a one-on-one conversation about the COVID vaccines, I try to make sure everyone in the conversation understands that they’re not traditional vaccines. Without that understanding, it’s easier to convince people that they’re safe. After all, we’ve been vaccinating for polio, measles and more for decades. If that's what they think of when they think of the COVID vaccines, they won't understand why this entire vaccination process is, in the words of Dr. Robert Malone, inventor of the mRNA vaccine, a clusterfrack.
https://twitter.com/RWMaloneMD/status/1445454298918227973?s=20
Traditional Vaccines
Traditional vaccines involve a weakened form of the virus that causes infection. When you inject that weakened virus into the body, the immune system has an easier time of stopping it from infecting the individual. As the immune system attacks it, your body produces IgM antibodies. These are short-term antibodies to fight off more of the virus.
Over time, your IgM antibodies decrease and you replace them with IgG antibodies, which creates long-term immunity. After getting through chickenpox,
The 3 Most Important Factors That Impact Health, Fitness, and Longevity
Sep 30, 2021
Though this isn't a long post, it's 20 years in the making, as tomorrow marks my 20th year as a fitness professional.
As I look back on the 20 years, I realize how much my eyes have opened to the myths and misinformation (or is it disinformation) surrounding health and fitness.
Sadly, much of the pseudoscience and ridiculous public health recommendations persist today, passed along by some well-meaning personal trainers and dietitians, and many charlatans hoping to make a bunch of money from people looking for quick fixes and “cutting-edge” gimmicks.
I don’t know that there’s been a week that’s gone by where I haven’t read health-related research papers and books over those two decades. I’ve never stopped learning because, in my opinion, doing so wouldn’t just hurt me. It would hurt anyone I had a chance to train or educate.
Through it all, I’ve tried to simplify what it takes to get and stay fit and healthy. I’ve also tried to help people think differently about the choices they make each day, which lead them closer to health, or closer to disease.
When I first considered writing this “20-Year Anniversary” blog post, I thought about listing out all of the myths and misguided recommendations health and fitness professionals pass along to patients and clients.
Instead, I decided to outline the three overarching factors that affect whether you get fit, or whether you get fat; whether you get healthy or succumb to disease, and whether you live many years with great quality-of-life or wither away in the comfort of a recliner.
When I make nutrition, exercise, and lifestyle recommendations, I do so with the goal of improving one or each of these three factors, and never negatively impacting any of them.
Of course, the following are the three overarching aims of VIGOR Training, my online fitness membership.
Hormone balance
You tell your body to burn or store fat, build or breakdown muscle, feel hungry or satisfied or frisky or flat, fall asleep or lie in bed wide awake, and so much more, with the hormones you secrete.
You affect a myriad of hormones by:
The types, not quantity of foods you eat
Your choice of exercise (cardio, high-intensity training, or resistance training)
When you go to sleep
How late you expose yourself to blue light from the TV and mobile devices
Medications and supplements you take
Your reaction to your family, friends, and what’s going on in the world
The number of meals you eat each day
I could go on and on. The point is, if you live like much of the world, you’ll:
Produce excess insulin, making you fatter and more fatigued, eventually leading to Type II diabetes
Suppress leptin and increase ghrelin, making you chronically hungry
Suppress thyroid and testosterone, making you feel depressed and fatigued, causing muscle loss and making it difficult to think clearly
Suppress growth hormone and melatonin, making it difficult to sleep well and repair damaged tissues
Raise cortisol, leading to muscle loss, a shrinking brain, and suppressed immune system
None of what I’ve stated is new information. It’s been documented for decades. And yet, if you talk with a typical doctor, he or she rarely discusses your hormones.
Instead, they’ll recommend reducing calories, which suppresses thyroid, increases hunger, and does nothing to impact your health or fitness long-term. Maybe they’ll prescribe a medication, which can further disrupt the hormonal imbalance you’re already experiencing.
They don't measure your hormones, and they certainly don't give you advice that helps you optimize them. At least most doctors don't.
Do you know the three most important choices you can make in optimizing your balance of hormones?
Sleep at least seven hours each night
Eat a high-protein diet
Strength train at least four days per week
Are there other factors that improve your balance of hormones? Absolutely.
How Too Much Sitting Leads to Disease and an Early Demise
Sep 22, 2021
Sitting is the new smoking. At least that was a new idea a few years ago. Today, I suppose many people would tell you that remaining unvaccinated is the new smoking, but I'd better not get off on a tangent with that one.
A sedentary lifestyle causes, or contributes to, metabolic dysfunction, muscle imbalances, pain, depression, cardiovascular problems, and decreases in mental and physical performance.
If you believe you're an active adult, you might be fooling yourself. One of the largest ongoing studies in the United States, called the NHANES study, uncovered a major gap between how physically active we believe we are, and how physically active we actually are.
The study found that 65% of Americans thought they were “active” when asked. When measured, just 5% of Americans met the movement levels of an “active” individual.
You might be extremely “busy.” However, “busy” has no relation to how active or sedentary you are. That's why you ought to consider the contents of this article carefully.
Adults sit in car pool lanes, at kids’ practices, at desks or in meetings at work, in the car during commutes, and while watching movies or browsing the internet.
It’s often hard to keep kids still, but most adults must be intentional about getting enough movement during the day.
Even those who exercise regularly are not immune to the effects of a sedentary lifestyle. Research shows that those who exercise intensely tend to be more sedentary the rest of the day than those who don’t.
That’s not to say those who don’t exercise are healthier, though. They most definitely are not.
What Does It Mean To be Sedentary?
Someone who is sedentary is a little more active than someone on bedrest. From a metabolic standpoint, it’s like your metabolism in stuck in sleep mode.
The easiest way to classify your level of activity is through counting steps. You could use a Fitbit, an Apple Watch, or any of the numerous other movement trackers.
The following table outlines adult activity levels by step count.
Steps Per dayCategory<5000Sedentary5,000-7,499Low Active7,500-9,999Somewhat Active10,000-12,499Active>12,500Highly Active
Note: If you get a movement tracker, don’t cheat by wearing it during your workout, especially if you’re a runner.
Treat your daily movement as something separate of your exercise sessions.
The first time I tracked my steps, I was shocked by how few I averaged. I don’t think you need to track steps for the rest of your life, but by doing so for a couple months, you can develop more of a habit of moving throughout the day.
Many devices even have periodic reminders if they sense you’ve been sitting too long.
Sitting and Your Metabolism
Check this out! A sedentary lifestyle increases your risk of:
developing diabetes by 112%
developing cardiovascular disease by 147%
cardiovascular mortality by 90%
“all-cause” mortality by 49%
How can this be?
For many years, it was believed that too much sitting caused weight gain because you burn fewer calories. It’s not true.
To explain what happens, I have to share a couple fascinating research studies.
Research shows that the connection between a sedentary lifestyle and weight gain has little to do with calorie burning.
The real problem is that sitting causes a dysfunction in your metabolism.
Animal studies are easier to control than human studies, so here’s what happened in a fascinating rat study...
When rats are allowed to run, they typically run about 12 miles per day on the wheel in their cage. Think of it as a mini treadmill. Can you see those little legs scrambling for 12 miles each day?!
When researchers locked their wheels, the rats got fat. That’s not surprising.
What was surprising was that the rats still got just as fat when their food intake was reduced to compensate for the calories they didn’t burn from running.
Put more simply,
Testosterone: What men, women, and parents need to know.
Sep 14, 2021
Though people often associate testosterone with men, it’s essential for women as well.
Unfortunately, a significant portion of the population lives with low testosterone, which leads to numerous health problems.
In men, it seems to even increase the risk of a severe case of COVID-19.
What does testosterone do, and how can you maintain optimal levels throughout your life? Let’s find out.
How Common is Low Testosterone?
Some experts believe a quarter of 30-year-old men have low testosterone.
A 2006 study found 39% of U.S. men, age 45 and older, were testosterone-deficient. With about 40% deficient, most men are below optimal levels.
The situation is slightly better for women. Daniel Amen, in his book, Unleash the Power of the Female Brain, points out that 20% of women have low testosterone. He also suggests another 20% of women have polycystic ovary syndrome (PCOS), which is caused by testosterone levels that are too high.
Unfortunately, these numbers are based on people who have gone to the doctor and are experiencing symptoms. Chances are, many more men and women have testosterone levels out of balance. If you haven't had your testosterone levels checked, you could be among them.
Why Are So Few Aware of the Low Testosterone Problem?
Most people don’t know how important testosterone is. They see it as a hormone for making muscles and boosting libido.
They don't relate testosterone to heart disease, insulin resistance, degenerative brain disease, or depression. As you'll see, low testosterone plays a role in these conditions and many more.
It's for this reason I recommend adults, beginning at age 30, get a complete lab panel each year. If everyone did this, they'd likely identify trends leading to health problems, long before they became actual “health problems.”
Signs and Symptoms of Low Testosterone
Healthcare practitioners diagnose men as “low” in testosterone when it falls below 300 ng/dL. However, signs and symptoms of low testosterone often occur at levels much higher.
The “normal” range for men is 300 ng/dL to 1100 ng/dL. That’s an enormous range!
It would be like saying someone from Dallas lives near the Mexican border. They might live in the state next to Mexico, but it's still 878 miles to the border. It's far from Mexico.
And a testosterone level of 400 ng/dL is far from optimal, even though it's in the “state” of normal.
As far back as the 1970s, some endocrinologist actually knew the proper optimized range of total testosterone (800-1200 ng/dL).
Dr. Dan Purser Improving Male Sexuality, Fertility and Testosterone
Here we are, decades later, and the optimal range is rarely discussed. Many doctors don't know of this “optimal” range. As a result, a doctor tells a guy he's normal as long as his levels are above 300 ng/dl.
In women, the “normal” range for testosterone is 15-70 ng/dL. Because testosterone levels are so much lower in women, doctors often dismiss the importance of measuring it.
Though their total levels are much lower, they still have a broad range in what's considered “normal.” A woman can feel entirely different at a concentration of 15 ng/dL, versus 65 ng/dL, even though she’d be considered normal in both circumstances.
The following two tables outline common signs and symptoms of low testosterone.
Signs and Symptoms of Low Testosterone in MenIncreased “central” body fat (“pot” belly)Irritability and anxietyHot flashesGynecomastiaSleep disturbancesPoor memoryOsteoporotic fractureFatigueLack of morning erectionsLoss of heightMuscle achesDecreased ejaculate volumeLoss of facial, axillary and pubic hairDecreased strengthInfertilityTesticular atrophyReduced libidoPoor memory
Signs and Symptoms of Low Testosterone in WomenGain in body fatReduced sex drive or sexual functionLoss of muscle or muscle weaknessFatigueHot flashesMenstrual irregularity or absenceIrritabilityDepressionMood swingsDiminished exercise performanceFatigueBone lossL...
Low Testosterone in Men Predicts More Severe COVID-19 Infection
Sep 08, 2021
Throughout the p(l)andemic, men have consistently fared worse than women. They've ended up in the hospital more often, and have died more frequently.
Until recently, many “experts” believed the difference between the sexes came from women’s higher estrogen levels and men’s higher testosterone levels.
Recent research debunks that idea. In fact, it seems that low testosterone in men, not high testosterone, significantly increases the risk of severe COVID-19 cases.
The Low Testosterone Problem
Low testosterone levels in men was a growing problem long before the COVID-19 Circus. Fifteen years ago, research showed that 39% of U.S. men, age 45 and older, were testosterone-deficient.
Since then, stress has only increased, more men deal with sleep debt, fewer men eat meat or strength train, more men live on statins, and few take good nutritional supplements.
Poor nutrition, insufficient sleep, obesity, a lack of strength training or physical work, low vitamin D levels, a reduction in meat consumption, and other factors have contributed to plummeting androgen levels.
Though it’s relatively easy to optimize testosterone levels, most men seem to ignore the obvious symptoms, such as moobs, a lack of sex drive or morning erections, or the ambition and drive that helps men to “man up.” Sadly, few doctors proactively measure their male patient’s testosterone as part of a standard check-up.
Low Testosterone, High COVID-19 Risk
Though the mechanism isn’t fully understood, evidence indicates that testosterone protects men with COVID-19.
As stated in one paper,
Studies carried out both in animals and humans have shown that hypogonadism is associated with increased pro-inflammatory cytokines and that testosterone treatment reduces IL-1β, IL-6, and TNF-α.
Geoffrey Hacket and Michael Kirby
Low testosterone predicts worsening symptoms, even when men start with mild COVID-19 symptoms.
As we've seen, severe cases have hit more middle-aged men as time has gone on. We're not talking about plague-like numbers, but it's clear that some younger men can succumb to COVID.
We also found that those men with COVID-19 who were not severely ill initially, but had low testosterone levels, were likely to need intensive care or intubation over the next two or three days. Lower testosterone levels seemed to predict which patients were likely to become very ill over the next few days.
Sandeep Dhindsa, MD, endocrinologist at Saint Louis University
Men who get hospitalized or die of COVID-19 are more likely to have hypogonadism.
Salonia A, et al. found that 90% of men hospitalized for COVID-19 had hypogonadism. They also found that testosterone levels were “significantly lower in men with greatest need of ICU and highest risk of death.”
Another study showed that low testosterone men needed ventilation more often, and were more likely to die.
One more study showed that hypogonadal men of reproductive age were more likely to be infected with SARS-CoV-2 than men with higher testosterone levels.
Kadihasanoglu, et al. found almost 74% of men with COVID-19 were low in testosterone. They also identified a correlation between low testosterone and longer stays in the hospital.
COVID-19 could suppress testosterone production as well?
While low testosterone levels could lead to a worse outcome from COVID-19, is it possible that COVID-19 could also lower testosterone?
Çayan et al. showed that COVID‐19 could decrease circulating T levels, and lower T levels at baseline were associated with a significantly increased risk in terms of ICU and mortality.
Alonia A, et al.
I experienced a significant drop in testosterone after having COVID as well. Vanessa and I both got COVID-19 the week after Easter, 2021. I had noticeable symptoms for five days, and spent two of those days on the couch, catching up on movies and TV shows.
Up to that point, my testosterone levels had hovered between 1000-1250 ng/dL for about f...
Mass Masking, Facts, and the Masker-Rage
Sep 01, 2021
Mainstream media and Hollywood celebrities, the public relations teams of left-wing politicians, have done an outstanding job dividing Americans. Those who follow their opinions and buy into their dogma become part of the cool club. They look down upon other citizens who ask questions, demand scientific evidence, or who present alternative solutions to the latest “threat” or “crisis.”
No doubt, they’ll ride the COVID Crisis Train as long as its renewable energy, solar powered, zero-emission, battery powered engine lasts.
The dividing line in this war against the COVID virus isn’t between our immune systems and the virus. They’ve defined the lines between those who obediently get the vaccine and those who don’t, and those mask up their families, and those who don’t.
A new study, completed through the University of Louisville, shows what many critical thinkers already knew: Mass masking doesn’t slow the spread of COVID.
Even with this scientific evidence (and other studies like it), most masker-ragers won’t change their mind about masking up. They’ll probably dig their heels in further.
Nonetheless, I felt it was important to share this information for those with open minds. The study I’m referring to in this blog post is Mask mandate and use efficacy for COVID-19 containment in US States, published in the International Research Journal of Public Health.
Research Study: Mass Masking Does Not Slow the Spread of COVID
I'll start with the punchline:
We did not observe association between mask mandates or use and reduced COVID-19 spread in US states.
Guerra DD et al.
Guerra and team analyzed mask usage and COVID cases from mid-2020 through March, 2021. They used data “from Premise, the Facebook Global Symptom Survey [University of Maryland], the Kaiser Family Foundation, and the YouGov Behavior Tracker Survey.”
The researchers categorized mask compliance into quintiles, or five levels of compliance.
According to their data,
Our main finding is that mask mandates and use likely did not affect COVID-19 case growth. Mask mandates were associated with greater mask use but ultimately did not influence total normalized cases or post-mandate case growth.
Guerra DD et al.
Mask mandates increased mask usage, but the increased mask usage did not change the spread of COVID-19.
Am I surprised? Not at all. I do feel a bit of sadness though, as many of those who buy into Mainstream Media’s narrative would ignore such facts, and continue to spew disdain and hatred towards those who choose to ignore demands to mask up.
There’s more to this published paper, though.
Mass Masking Collateral Damage
I wrote about the collateral damage so many anti-science masker-ragers choose to ignore in my blog post Masks and Face Coverings: Who’s considering the collateral damage?
Guerra and team reinforce my concerns.
As masks have been required in many settings, it is prudent to weigh potential benefits with harms. Masks may promote social cohesion during a pandemic, but risk compensation can also occur. By obscuring nonverbal communication, masks interfere with social learning in children. Likewise, masks can distort verbal speech and remove visual cues to the detriment of individuals with hearing loss; clear face-shields improve visual integration, but there is a corresponding loss of sound quality. Prolonged mask use [>4 hours per day] promotes facial alkalinization and inadvertently encourages dehydration, which in turn can enhance barrier breakdown and bacterial infection risk. British clinicians have reported masks to increase headaches and sweating and decrease cognitive precision.
Guerra DD et al.
The most disturbing in all of this is the impact masks may have on kids. Children are not miniature adults. They’re developing human beings, still learning how to communicate and work with other kids, read people’s nonverbal cues, and most importantly,
Serotonin: Effects on Health and How to Raise Your Levels
Aug 25, 2021
As I was re-recording some audio articles the other day, I realized how often I mention serotonin. Yet, I’ve never written about it, and I can only assume that many readers don’t really know what it is.
I’ll briefly explain what it is, how it affects your health, and give you three things you can do today to naturally improve your serotonin levels.
What is serotonin?
5-hydroxytryptamine (5-HT), more commonly known as serotonin, is a neurotransmitter that not only affects cognitive function, it also plays key roles in metabolism.
Only about 2% of your total serotonin is found in the nervous system, yet that small amount plays a significant role in your mental health. The rest is found throughout your body, including your gut.
Serotonin is synthesized from tryptophan, an amino acid that gives turkey its sleep-inducing reputation. In reality, it’s probably not the turkey alone that causes people to nap after Thanksgiving dinner. Carbohydrates also increase 5-HT production, and most people eat plenty of them with their holiday meal.
That said, supplements like 5-hydroxytryptophan (5-HTP) do seem to induce sleep and relax the mind as 5-HTP gets easily converted to 5-HT.
Effects of 5-HT
Serotonin affects almost every area of the body, from brain function to bone formation. The following is a brief overview of how 5-HT affects you and your health.
Appetite
Serotonin depletion induces appetite and causes weight gain, whereas increasing levels inhibits appetite. In some people, increasing serotonin through supplementation or drug treatments reduces appetite and body weight.
It doesn’t work for everyone, though. Multiple physiological steps and other chemicals and compounds are involved in the appetite-reducing process. If one of the other steps is broken, 5-HT won’t be as effective at reducing appetite.
Some antidepressants, such as selective serotonin reuptake inhibitors (SSRIs) which inhibit serotonin transporter (SERT), interfere with its secretion and may increase appetite. That’s part of the reason some antidepressants are known to cause weight gain.
Serotonin inhibits appetite, which means compounds and drugs that increase serotonin may decrease appetite. Since sleep debt reduces 5-HT production, it’s little surprise that insufficient sleep leads to an increased appetite and food intake as well.
Bone health
Serotonin plays an essential role in bone formation and bone remodeling. However, at extremely high levels, it can contribute to osteoporosis.
Bowel regularity
Serotonin stimulates gut motility, helping to move food through the digestive tract and enhancing nutrient absorption along the way.
Beyond discomfort and the growth of a BIF (butt in front), reduced motility or constipation can lead to numerous digestive problems.
Serotonin also impacts the bladder, which further serves to remove unwanted compounds.
Cardiovascular health
Serotonin levels impact heart rhythm, vascular tone, and blood platelet aggregation. A dysfunction in any of these areas could lead to serious health complications.
Energy expenditure
Though it isn’t to the same extent as thyroid hormone, serotonin does affect energy expenditure.
Research shows 5-HT activates brown adipose tissue, a highly thermogenic type of fat tissue.
At the same time, serotonin may enhance energy intake by stimulating gut motility and increasing nutrient intake from the gut.
Mental health
Serotonin clearly plays a role in mental health. Not only does serotonin reduce depression and anxiety, but its levels may also affect other conditions such as:
Schizophrenia
Obsessive-compulsive disorders
Addictions
Parkinson’s disease
Attention deficit hyperactivity disorder (ADHD)
Autism
Treating these conditions is usually far more complicated than shifting serotonin levels alone, but some people do experience relief when they naturally raise their levels.
Nausea, vomiting,
Are we puppets mastered by puppets?
Aug 19, 2021
As a rational-minded adult, you have to admit that either our current political leaders have zero intelligence, or someone else controls what they say and do.
I don’t believe they’re all complete idiots like some of the media suggests. They wouldn’t have worked, cheated, or arrived at their level of power if that was the case.
I’m of the belief that someone else calls the shots. They’re merely puppets.
Aside from its definition as a movable toy, the Cambridge dictionary defines puppet as:
puppet: a person or group whose actions are controlled by someone else
I must applaud the example they use for this definition, too:
Why else would our President cut off George Stephanopoulos when he said “We’ve seen those hundreds of people packed into a C-17. We’ve seen Afghans falling", with “That was four days ago, five days ago.” Zero sign of remorse or responsibility.
https://twitter.com/stillgray/status/1428101389687746562?s=21
Or, how could Ambassador Linda Thomas-Greenfield say something as mind-boggling ridiculous as “we expect the Taliban to respect women’s rights” and “to be respectful of humanitarian law,” less than a week after the terrorists took over Afghanistan?
https://twitter.com/hillelneuer/status/1427823288206729222?s=21
One more example: Nancy Pelosi applauding Joe Biden’s actions with Afghanistan, stating, “I commend the President for the action that he took. It was strong. It was decisive. And it was the right thing to do.”
https://twitter.com/MrsT106/status/1427991328974069761?s=20
I could go on and on with examples, not only with what's transpired in Afganistan, but also surrounding COVID-19, racial issues, violence, crime, the economy, energy, and so much more.
The point again is this: These people and their colleagues are either without intelligence, or someone else controls their words and actions. I don’t believe in the former, so I must believe in the latter.
And if that's the case, why would you go along with anything they say without much discernment?
Are we puppets of the puppets?
As Americans, if their words and actions influence us, or the words of their public relations team, the Mainstream Media, influence us, then we become puppets of the puppets.
You might think, "I'm no puppet." That would be my first reaction, too. But then, I have to check myself to see if I've altered my way of life to satisfy the agenda of the far-left. If I have, then I'm playing right into their hands (or strings).
In fact, the greatest risk to the future of our country isn't the people who buy into the ideologies of the far left, hook, line, and sinker.
The greatest risk to our future comes from those who don't agree with what is going on, yet act in accordance with the agendas and ideologies they don't agree with.
It's easy to roll your eyes at the person who rides in their car alone while wearing a mask and gloves. But, if you wear one to get into a restaurant, even when knowing it does nothing to stop the spread, you're still acting in alignment with what the left wants. Like a puppet.
Many people speak in criticism, yet act in compliance.
They don’t consider the long-term implications of their choices. They don’t consider how complying to wearing useless masks today may mean future generations never leave home without them.
They don’t think about what might happen to their kids who get the vaccine since there is zero long-term safety data to show the vaccine won't cause harm to them in the future.
And in acting against what they believe, they influence others to do the same. To get the majority of the nation to side with the left, they don’t need to believe in the left’s agendas. They just need to act in accordance with them.
Becoming Aware You’re in the Puppet Show: Be Honest
In the story of Pinocchio, the Blue Fairy casts a spell on the puppet one evening. His strings disappear and he can walk and talk like a real boy,
Strength Training Stimulates Fat Loss: Here’s How
Aug 11, 2021
Weight training is the most important type of exercise for fat loss, overall health, and mental and physical strength and resilience.
No, that’s not a typo. Weight training is more important than cardio, even for getting and staying lean.
Unfortunately, through public health propaganda, we’ve been led to believe that low-fat, minimal meat diets and lots of cardio are the solution. They’re not.
A new study adds to the fat-burning benefits of resistance training.
How Resistance Training Stimulates Fat Loss
Strength training helps you shed fat through multiple mechanisms, some direct and some indirect.
Catecholamines and Lipolysis
This one is a bit technical, but I wanted to include it for those who get geeked out by physiology like I do.
In August of 2021, Vechetti IJ, et al. published Mechanical overload-induced muscle-derived extracellular vesicles promote adipose tissue lipolysis. Their research showed, for the first time, how resistance-trained muscles directly increase fat metabolism.
The catecholamines norepinephrine and epinephrine stimulate -adrenergic receptors in fat cells, which enhances insulin sensitivity, muscle mass, and metabolic rate.
Ephedrine was one of the most powerful supplements for triggering this process, which is why it was so effective for fat loss. However, the FDA banned its use in supplements in 2004 based on concerns of cardiovascular risk.
First using animal and human in vitro studies, and then animal and human in vivo studies, NAME, et al. found that overloaded muscle tissue, like that exposed to a hypertrophy-style strength training session, has a similar effect.
When skeletal muscles are overloaded, they release microRNA 1 (miR-1) containing extracellular vesicles (EVs). Epidydimal white adipose tissue (eWAT) then takes up those EVs, which increases B-adrenergic (AdrB3) expression, which increases lipolysis (fat breakdown).
Since the increased levels of catecholamines also increase overall energy expenditure, the fatty acids can then be used for energy, reducing fat mass.
Increased glycogen storage and reduced blood sugar
When you eat carbohydrates, you use them one of four ways:
Burn them for your immediate energy needs
Store them in your liver and muscle cells as glycogen
Let the glucose float around in your blood, which causes significant damage as is seen in those with type II diabetes
Convert them to triglycerides and fat
It would be impossible for most of us to eat a meal's worth of carbohydrates, and then burn them immediately afterwards. That means the last three scenarios are the most likely. This is where resistance training comes in.
The more muscle you have, the more capacity you have for storing carbohydrates. That means when you eat them, you have a place to put them so they won't leave you with elevated blood sugar and you won't convert them to fat and get fatter.
Unfortunately, most diabetes doctors significantly under emphasize the importance of resistance training. They leave a patient feeling like strength training is an optional activity, rather than hitting them over the head with its importance.
Type II diabetes need not be a lifelong condition. At its core, it's an issue of carbohydrate intolerance. By reducing dietary carbohydrates and increasing carbohydrate storage capacity through resistance training, most people can regain their health and don't need to survive by using pharmaceuticals.
Supplements like berberine and other lifestyle hacks can help, too. But if you're serious about controlling your blood sugar, you'll make strength training a nonnegotiable part of your lifestyle.
By controlling blood sugar, you maintain lower insulin levels, which allows you to tap into your fat stores for more of your energy needs.
Improved strength and stamina which increases physical activity
Weak bodies tend to be more sedentary. Sedentary bodies lead to weak bodies.
Health Information Eradication: First the Disinformation Dozen, then what?
Aug 05, 2021
On August 4, 2021, Dr. Joseph Mercola posted a YouTube video announcing that within 48 hours, his entire website, including 15,000+ published articles, would be gone.
How could one of the most influential, modern-day natural health advocates reach a point where he felt forced to remove his entire library of content, articles and videos that have changed countless lives for the better?
With the removal of his site and online store, what happens next? What message does this send to those who promote the scientific evidence behind:
dietary patterns far superior to the Dietary Guidelines for Americans?
nutritional supplements, botanicals, or essential oils that support better mental, physical, and emotional heath?
risks associated with medical therapies that many doctors don’t know about?
How did this even happen?
The Biden Administration and the Center for Countering Digital Hate
How did Dr. Joseph Mercola and 11 others become part of a targeted group, dubbed the Disinformation Dozen?
Most people first heard of this influential group of alternative health advocates from White House Press Secretary Jen Psaki.
There’s about 12 people who are producing 65% of anti-vaccine misinformation on social media platforms.
Jen Psaki, July 15 Press Conference
The announcement made it sound like the White House identified these charlatans who continued to question the safety of an unapproved vaccine that has zero long-term data in humans. How dare they try to help the public make an informed decision.
It wasn’t the White House that came up with a report on this group. Instead, it was an activist organization called the Center for Countering Digital Hate (CCDH). The CCDH has close ties with the progressive movement in the United States.
The CCDH published a “report,” which is more of a baseless smear campaign against 12 online sources of vaccine-related information, including the risks of vaccination. The Disinformation Dozen includes:
Joseph Mercola
Robert F. Kennedy, Jr.
Ty and Charlene Bollinger
Sherri Tenpenny
Rizza Islam
Rashid Buttar
Erin Elizabeth
Sayer Ji
Kelly Brogan
Christine Northrup
Ben Tapper
Kevin Jenkins
If you’ve questioned the narratives we’ve been exposed to the past couple of years, you’ve probably come across content from the people above.
From what I’ve seen of the content they produce, it’s rarely published without solid scientific evidence to support it.
Is the goal to do away with natural medicine?
At the time of writing this, blooming Goldenrod surrounds our home. The yellow plant contains saponins, quercetin, and kaempherol, compounds that lower inflammation, support urinary function, and combat the growth of yeast.
Natural and alternative healthcare practitioners often recommend goldenrod extracts and essential oils for these and other health benefits.
Goldenrod is just one of the many medicinal plants that grow wild in our woods. Thousands more grow in other parts of the world.
Throughout history, these God-given plants have helped humans look, feel, and perform better. But because they’re freely available and naturally occurring, there’s no way to patent them, and therefore, no way to make ridiculous loads of money with them.
So, humans make up chemical compounds that do what the plants do, and then market them as superior. At the same time, they promote the natural products as inferior, or even dangerous.
People like Mercola helped us understand this long ago.
By shutting him down, it’s easier to convince Americans that the government’s guidance is the only accurate guidance.
The government becomes the gatekeeper of “science” and the arbiter of truth. If that doesn’t send shivers down your spine, you probably don’t have a spine.
when knowledge is so obfuscated that it requires an interpreter or an oracle to explain it to common people, a priesthood is born and a cult is formed around it.
Which essential oils help with headaches?
Jul 28, 2021
With almost half of the population experiencing a headache each year, it’s not surprising that the question “What essential oils help with headaches?” ranks near the top of essential oil-related Google searches.
Migraine headaches occur in one out of five women and one out of ten men. Most migraine sufferers are over the age of 40.
Though numerous treatments exist, many have side effects, which often leads people to searching for natural solutions.
Headache relief is one of the many benefits of essential oils. Though people often use them topically to relax neck and head tension that leads to headaches, research shows that inhaling some essential oils may also provide direct relief as well.
In this article, I’ll outline the essential oils that help with headaches based on current research.
1. Peppermint
Peppermint is a rich source of menthol, which is a muscle-relaxing and pain-killing compound. Isolated menthol is often sold as an over-the-counter pain-relieving medication.
Research shows that applying peppermint oil topically around the head and temple reduces headache strength. Interestingly, inhaling it has also been shown to relieve migraine headaches.
In a double-blind, parallel, randomized controlled trial comparing inhaled lidocaine against inhaled peppermint essential oil, peppermint oil relieved migraines as well as inhaled lidocaine.
2. Lavender
Those who regularly use essential oils know that “when you’re not sure which oil to use, choose lavender.” Whether it’s because it has been studied so much, or that it just has a multitude of health-promoting compounds, research supports the use of lavender for numerous conditions, including headaches.
Two lavender compounds, linalool and linalyl acetate may be the reason lavender is effective for headaches. Linalool acts as a sedative and linalyl acetate acts as a mild narcotic.
In a placebo-controlled trial, 92 of 129 headache sufferers responded completely or partially to 15 minutes of inhaling lavender essential oil, whereas 32 of 68 responded to the placebo.
As the study conclusion stated:
The present study suggests that inhalation of lavender essential oil may be an effective and safe treatment modality in acute management of migraine headaches.
Sasannejad P, et al.
3. Chamomile
Traditional Persian Medicine practitioners have used topical chamomile essential oil for generations to relieve migraine headaches. Historically, they diluted it with sesame oil and then applied it to the scalp, or had patients do so on their own.
According to one paper, the chamomile compounds that may relieve headaches include:
chamazulene and apigenin
chamomile flavonoids
chamomile polyphenols
chamomile, and
sesamine which would be found in the sesame oil
Though I haven’t yet seen placebo-controlled trials to prove its efficacy, its historical use in Persian Medicine shows it most likely has a positive effect.
Research also shows chamomile may relieve depressive symptoms, which lead to headaches, and so may indirectly reduce occurrence of headaches as well.
4. Rosemary
Like chamomile, rosemary has a long history of use in traditional medicine, including for migraine headaches.
Many of rosemary’s essential oil constituents act on the nervous system, which may be why it’s worked so well in traditional medicine.
5. Cannabis / CBD Oil
While it isn’t necessarily an “essential oil,” CBD oil or broad-spectrum hemp oil, taken internally or used topically may significantly relieve headaches, including migraines.
Even better, you might consider a blend of hemp or CBD oil with other essential oils.
What works for one…
Natural therapies that work for one person rarely work for everyone, which is why I always recommend continuing to experiment with different options until you find the one that works for you.
In some cases, a headache isn’t even about your head,
The Painful Cost of Statins: Muscle Loss and Weakness
Jul 21, 2021
Being that the majority of VIGOR Training members are middle-aged, and that statins are the second most common prescription for this age group, it’s likely that many members may deal with one of the most common side effects of statin use: muscle pain.
With this realization in mind, and the fact that many men keep such pain and discomfort to themselves, I felt it was appropriate to share some information on statin induced myopathy (SIM) and related statin side effects.
If you experience this side effect, or know someone who does, I hope this article empowers action, so that short-term discomfort doesn’t become long-term disability.
Statin Use in the United States
According to the CDC, as of August, 2019, lipid-lowering drugs ranked second behind antidepressants for prescriptions in adults aged 40-59 in the United States. For adults aged 60-79, they were the most common prescription.
Just as there are risks along with benefits for a COVID vaccine, the benefits of statins don’t come without risks or side effects either.
Known statin side effects include:
Muscle myopathies, including pain and weakness
Memory loss or mild dementia
Depression
Increased risk of tendon ruptures
Decreased testosterone
Decreased renal function
Being that so many VIGOR Training members are at an age where statins are often prescribed, I’ll focus on statins’ impacts on muscle function here.
Statins and Muscle Myopathies: Pain, weakness, and muscle loss
Lipophilic statins, such as simvastatin, atorvastatin, lovastatin, and cerivastatin are more likely to cause SIM.
As many as 29% of statin users experience muscle pain or other muscle-related problems. Rhabdomyolysis, an extreme form of myopathy that causes massive muscle loss, affects about 1 in 100,000 statin users. Also, 2-3 out of 100,000 experience immune-mediated necrotizing myopathy, where one’s immune system breaks down its own muscle tissue.
In one study, where 10.5% of stain users experienced muscle pain, the pain was so severe that 38% couldn’t even perform moderate-intensity physical activity and 4% became immobile.
Interestingly, exercise seems to exacerbate statin-related muscular problems.
Older adults who use statins tend to lose strength faster and fall more often.
Even if a statin-user doesn’t experience debilitating side effects, the statins may compromise muscle growth, or even cause muscle loss, which ultimately harms one’s health and quality-of-life.
Though statins are supposed to improve cardiovascular health, muscle aches, pains, and cramps often keep statin-users from exercising, which reduces or compromises their cardiovascular health. Up to 50% of statin users stop taking them during the first year because of muscle pain.
The most common symptoms of statin-related myopathies include cramps, stiffness, and decreased muscular power. Muscle pain can occur in both the upper and lower limbs.
Some research suggests statins change the properties of fast-twitch muscle fibers, which is the muscle type that most affects strength, speed, and power.
Clinicians may describe such a patient as having “statin intolerance.” Unlike lactose intolerance, which may cause diarrhea or excessive gas, statin intolerance can lead to serious muscle-related complications.
What causes statin induced myopathy?
Though doctors prescribe statins to achieve lower cholesterol levels in patients, statins do not lower cholesterol levels. They inhibit cholesterol production, which then affects many physiological needs and processes downstream of that inhibition.
I stress that point because few people understand how they work, and what negative impact they may have in comparison to their potential benefit. Fiber lowers cholesterol by removing existing cholesterol. Statins interrupt the production process. That’s a big difference, and explains why their use may lead to issues like muscle myopathies.
As one paper put it,
Berberine: Blood Sugar, Body Fat and Other Health Benefits
Jul 13, 2021
Berberine belongs to a small group of natural products that have not only been used for thousands of years, but also are supported by significant amounts of research. If you're not using it to support your health, you could seriously be missing out.
The first mention of a berberine-containing compound for medical use dates back to 200 A.D. Chinese medicine doctors have used it for treating neurological and digestive dysfunction for thousands of years.
You can extract berberine from goldenseal, yellow root, Amur cork tree, Chinese goldthread, prickly poppy, and Californian poppy.
Berberine capsules are bright yellow and taken at usual doses of 500 mg, up to three times per day. It has a strong safety record.
Like curcumin, it acts on the body through multiple pathways, including its effect on AMP-activated protein kinase (AMPK). AMPK regulates metabolism in multiple organs as well as in your muscle tissue.
As an aside, I’ve taken 1000 mg at bedtime consistently for the past couple of years.
Cardiovascular Health
To emphasize the impact berberine has on heart health, check out the following quote:
Berberine has an antiarrhythmic effect, improves ejection fraction and enhances the function of the left ventricle and general physical capacity in congestive heart failure. Berberine decreases blood pressure by reducing cholesterol via several mechanisms, e.g., it stimulates the capture of cholesterol in serum by liver, stimulates the disposal of LDL-C from blood, reduces the absorption of cholesterol in bowels, enhances cholesterol excretion in excrements and stimulates liver exchange of cholesterol and the formation of bile acid.
Och A, et al.
With just this one health benefit alone, you have to wonder why more doctors don’t talk about berberine.
Research shows it improves the heart’s performance while improving cholesterol levels and lowering blood pressure and triglycerides. That’s pretty impressive, coming from a natural substance.
Healthy Blood Sugar Levels
Chronically elevated blood sugar leads to insulin resistance and type II diabetes. It may also cause premature aging, cognitive decline, and cancer.
More than half of our adult population has insulin resistance, so to use a recently overused term, insulin resistance could be considered an epidemic.
Following a good strength training program combined with a high-protein, low-carb or ketogenic diet is the most effective way to restore insulin sensitivity. Using berberine could speed up the process, though.
Research shows berberine is as effective as Metformin in restoring insulin sensitivity and normalizing blood sugar levels. Studies show it provides benefits on its own, as well as when combined with chromium picolinate, inositol, curcumin, and banaba.
Women with Polycystic Ovary Syndrome (PCOS) are often insulin resistant as well. At a dose of 500 mg per day, berberine supplementation not only improved insulin sensitivity and reduced elevated androgen levels in women with PCOS, it also improved pregnancy rates.
Body Composition
Berberine suppresses adipogenesis and lipogenesis, or the growth of fat cells.
Combined with its effect in lowering blood sugar, and thereby limiting insulin secretion, berberine may be a good alternative therapy for obesity, or for simply maintaining a healthy body fat level.
Of course, if you're serious about improving your body composition, you'll need to follow a good workout program and eat a healthy, high-protein diet as well. You can't just rely on a supplement like berberine.
Cognitive Function
Most adults know someone with Alzheimer’s Disease or some form of dementia. Seeing someone literally lose their mind is both sad and scary. If you know the feeling, and are serious about avoiding cognitive decline, consider using berberine along with other healthy diet and lifestyle choices.
Berberine also inhibits the brain’s reward center after using drugs like cocaine,
Suckituptitude: The antithesis of victimhood, anti-American culture
Jul 08, 2021
In almost every objective measure, life today is better than it has ever been in history. I realize that's not the optimistic perspective you hear from the news and social media, but facts are facts.
You know as well as I do that most people don't see things that way, though. If you're not a white, heterosexual male in America, you've likely learned you're a victim of something. And even for those who don't see themselves as intersectionality-based victims, you might still feel like things aren't very good. That you're not happy enough or that life is too hard.
As of 2021, there are fewer than two million Greatest Generation Americans still living. This era of Americans came of age during the Great Depression (which wasn't an epidemic of emotional depression, by the way) and fought in World War II, stopping Hitler and the National Socialists (Nazis).
Not only did they stop Hitler and his atrocities against humanity, they also returned from the war and helped the United States become the most successful and most respected country in the world. I'm sure for the remaining two million, it's heart-wrenching to see the number of people burning flags and businesses, raging against our republic, and supporting socialism and communism.
In his book, The Greatest Generation, Tom Brokaw described the men and women he interviewed with the following words:
A sense of personal responsibility and commitment to honesty is characteristic of this generation.
One after another they (people he interviewed) volunteered how in their families and in their communities they were expected to be responsible for their behavior, honesty was assumed to be the rule, not the exception. They also talked matter-of-factly about a sense of duty to their country, a sentiment not much in fashion anymore.
Tom Brokaw, The Greatest Generation
I first published a blog post about suckituptitude on August 3, 2017. Signs of self-centeredness and victimhood were prevalent then, but at nowhere near the extent as today. It's as though the virtues of Greatest Generation are being replaced by those of the most selfish, fragile, and irresponsible.
So, I decided to update my original blog post and republish it with what you're reading now. I realize that bringing more suckituptitude back into our culture isn't the only answer to fixing the dysfunction we see today, but I do believe it can be part of the solution.
What is suckituptitude?
Suckituptitude is the antithesis of living in a state of self-centered victimhood. It's the attitude held by many of those who've persevered throughout history and achieved personal or professional success without using deception or relying on criminal behavior to do so.
In essence, it's living each day with a "suck it up" attitude. Suckituptitude is kind of like Sisu – a Finnish word that doesn't directly translate to English but can be described as determination, spirit, resolve, courage, persistence, guts, tenacity, steadfastness, perseverance, mettle, and stubbornness.
The following six principles of suckituptitude. Those who live with these principles maintain strength, optimism, and confidence in their:
thought, which dismisses fear and discomfort, two feelings that lead to complacency or inaction, and turns frustrations and irritations inward towards one's self instead of outward towards others
speech, which avoids placing blame, complaining, or criticizing others
action, which always aims to move forward and protect what's good and wholesome
1. You are responsible for much and entitled to little
Isn't it amazing how many people have this backward today?
The Declaration of Independence outlines the "rights" of U.S. citizens: Life, liberty, and the pursuit of happiness. We have the right to pursue happiness, but we are not entitled to happiness itself.
Many self-help books get this wrong, as do the memes that tell you to just "do what you love.
Chrysin: Aromatase inhibition and other health benefits
Jun 30, 2021
Though many men worry about producing too little testosterone, many deal with elevated estrogen. In either case, the physical and mental health effects can be the same. Natural compounds like chrysin may be part of a solution, as chrysin may act as an aromatase inhibitor, reducing the conversion of testosterone to estrogen.
Research shows it offers numerous other health benefits as well.
What is chrysin?
Chrysin is a naturally occurring polyphenol. You can extract it from:
honey
propolis
bitter melon
wild Himalayan pear
passionflower
silver linden
some types of geranium
To date, research has focused on chrysin ingestion alone. Whether it would provide any topical benefit remains to be seen.
Chrysin Health Benefits
Though most people learn of chrysin as an aromatase inhibitor, it affects many other aspects of health as well.
Aromatase inhibition
Excess estrogen in men or women contributes to physique, performance, and health problems.
Like low testosterone levels, in men, excess estrogen contributes to gynecomastia (a.k.a. moobs) and other female physical characteristics. It may also increase body fat storage in the arms and hips and compromise muscle growth.
Excess estrogen contributes to breast cancer, endometriosis, and difficulty improving body composition, strength, and physical performance in women.
Chrysin may reduce the conversion of testosterone to estrogen. Indole-3-carbinol (I3C) and diindolylmethane (DIM) are two other popular natural products that may reduce aromatization. While they seem to be effective in some people, they don’t seem to do much for me. That prompted me to investigate chrysin.
Periodically, I develop mild gynecomastia on the left side of my chest. It seems to coincide with increased sun exposure, which increases vitamin D and may drive up testosterone production, which may increase testosterone aromatization to estrogen.
In some men, as total testosterone levels rise, some of that extra testosterone gets converted to estrogen and can lead to undesirable effects. For me, my left nipple gets sore and firm. In the winter, it seems to go away.
Animal studies and in vitro research shows chrysin does act as an aromatase inhibitor. However, there’s very little in vivo research at this point.
That said, it is very safe, so I ordered some to experiment on my own.
Unfortunately, some supplement companies include it in “testosterone-boosting supplements.” That’s pretty misleading. Chrysin does not increase testosterone but may keep estrogen levels in check or even lower them. In some men, lower estrogen leads to the same physical and mental health benefits as raising testosterone.
Read also: Irritable Male Syndrome, Andropause, and Reclaiming Your Manhood.
Healthy inflammation levels
Like other natural compounds, such as curcumin, quercetin, and omega-3 fatty acids, chrysin supports healthy inflammation levels.
Chrysin alleviates inflammation through inhibition of COX-2, prostaglandin-E2, histamine, NF-γB pathway, tumor necrosis factor- (TNF-) alpha, iNOS, and cytokines (interleukin-1β, interleukin-2, interleukin-6, and interleukin-12) and activation of peroxisome proliferator-activated factor γ (PPARγ).
Joohee Jung, Emerging Utilization of Chrysin Using Nanoscale Modification
Inflammation contributes to heart disease, cancer, allergies, cognitive dysfunction, and many other conditions.
Of course, a big part of staying healthy is eating well, following a good exercise program, and getting sufficient sleep. Chrysin may support better inflammation levels, but you still need to control your diet and lifestyle.
Cardiovascular health
Chrysin may support heart health by slowing the progression of atherosclerosis.
Inflammation contributes to plaque formation, and since chrysin supports healthier inflammation levels, it may slow plaque formation. In addition, like nattokinase,
Curcumin: Health Benefits of Turmeric’s Key Compound
Jun 23, 2021
Turmeric (Curcuma longa L.) contains one of the most-researched, most-compelling compounds in all of nutrition and natural medicine: curcumin.
Traditional medicine practitioners have prescribed various forms of turmeric for more than 5000 years. More than 10,000 research papers and articles from just the past seven years focus on the physiological effects and health benefits of curcumin.
And yet, only a small percentage of the population knows about it. Of those who do, many attempt to get the health benefits through inferior sources and delivery methods.
What are turmeric and curcumin?
Turmeric is a plant that belongs to the ginger family. It originates in India, though it’s now grown throughout much of the world. If you’ve eaten Indian food or some Asian foods, you’ve probably eaten turmeric. The curry spice adds a distinct flavor and color.
Turmeric contains many compounds but demethoxycrucumin (DMC), bisdemethoxycurcumin (BMC), and curcumin (CUR) are the three most-well known curcuminoids found in turmeric. Curcuminoids make up 2%–9% of turmeric, and of the curcuminoids, curcumin makes up 77%.
Curcumin seems to offer the greatest range of health benefits, so many supplement makers isolate curcumin. Some use a concentrated form of turmeric.
Scientists isolated curcumin for the first time in 1815. The first research study on curcumin related to human health benefits was published in 1937.
Manufacturers usually extract curcumin with ethanol. However, they can also extract curcumin with:
chlorine
ultrasound
microwave
supercritical carbon dioxide
Scientists have also discovered how to chemically synthesize curcumin, which could be useful if demands exceed natural supplies.
As you’ll see, curcumin acts on a variety of systems and pathways throughout the body. It modulates numerous biological targets, including:
apoptotic proteins
cell cycle proteins
cytokines
enzymes
growth factors
inflammatory mediators
protein kinases
transcription factors
Health Benefits
Indian medicine practitioners use curcumin for anorexia, coughs, diabetic wounds, to support liver health, to relieve rheumatoid arthritis, and to support inflamed sinuses.
Hindu medicine practitioners use curcumin for muscle and tendon injuries. Chinese medicine practitioners use it to relieve abdominal pain.
Ayurvedic medicine texts recommend curcumin for obesity. It’s also used for arthritis, trauma, ulcers, jaundice, and psoriasis.
Research shows curcumin has “anti-inflammatory, anti-HIV, antibacterial, antifungal, nematocidal, anti-parasitic, anti-mutagenic, antidiabetic, antifibringoenic, radioprotective, wound-healing, lipid-lowering, antispasmodic, antioxidant, immunomodulating, anti-carcinogenic” effects.
Doctors may recommend it for people with:
Cancer
Diabetes
Cystic fibrosis
Malaria
Hypertension
Alzheimer's disease
Multiple sclerosis
Parkinson's disease
Insect repellant
Allergies
Arthritis
Inflammation & Pain
Inflammation is at the core of numerous health problems, like irritable bowel syndrome (IBS), cardiovascular disease, arthritis or dementia. Because curcumin supports a normal inflammatory response, it may help with those dealing with any such condition.
Signs of IBS include increased stool frequency, bloating and abdominal pain. These changes are likely cause by inflamed intestinal mucosa.
In one study, a dose of just 144 mg of turmeric extract resulted in a 60 percent decrease in IBS symptoms in 105 adults.
Many inflammatory conditions cause pain. Studies suggest that curcumin may be a safe and effective way to help those with acute or chronic pain.
A small study with individuals experiencing pain showed that a dose of 2 grams of curcumin phytosome led to significant relief. The results were even superior to acetaminophen.
In another study with patients with osteoarthritis,
When will common-sense Americans get in the game?
Jun 17, 2021
If you combined American Horror Story and The Truman Show, you could make a movie that looks a lot like 2021.
Real doctors get condemned, while political doctors get praised. Felons go free while conservative-minded people get criticized and treated like criminals. The government determines morality while churches bow to the woke mob.
Based on what people say in private, most Americans aren't on board with the agendas and ideologies of the far left. However, few stand up or speak out against what's going on.
Some people want to avoid the discomfort of getting involved or even speaking their minds. Others wait for someone else to take action. And still others are so addicted to their pacifiers of Netflix, pro sports, video games, or some other form of entertainment that they don't even know what's going on.
Many feel scared to speak up, knowing it could lead to job termination, public shaming, or missed invitations to cool club events.
For the sake of our children and grandchildren, concerned adults can't afford to sit in the bleachers anymore.
Something isn't right.
Isn't it odd that even after a record number of adverse events and deaths, politicians and celebrities still push the public to get vaccinated? What's behind (or in) that COVID-19 vaccine? What is the incentive for politicians? It isn't to rebuild their economies because good Governors like Kristi Noem and Ron DeSantis showed us that the businesses didn't need to be destroyed in the first place.
Aren't you appalled by networks like Nickelodeon and Disney pushing the LGBTQ+ agenda on children? There was a time when certain topics were off-limits when speaking to kids. It was up to the parent to decide how and when to discuss those topics. How many parents remain unaware of what their kids are learning in schools and from cartoons on television?
Isn't it odd that crime, including murders, is occurring at record numbers in many large cities? Yet, the media talks little about it, and local governments seem disinterested in completely stopping it.
Why are the armed forces so focused on creating racial division instead of focusing on protecting our republic from its adversaries?
How is it that good is bad and bad is good, morality is considered amoral while immorality is considered normal, and even celebrated?
What will the next national crisis involve, and how will it be used to further these and other related agendas?
Many of these questions don't have specific answers. They don't need answers, though. If most people oppose these and other related issues, they simply need adult citizens to make decisions that slow or prevent the spread of such ideologies.
After all, in the United States, it's the citizens who own the government, not the government that owns its citizens.
I've included this quote from President Lincoln in blog posts a couple of times already. He said it long before becoming the President. It seems almost prophetic today.
At what point then is the approach of danger to be expected? I answer, if it ever reach us, it must spring up amongst us. It cannot come from abroad. If destruction be our lot, we must ourselves be its author and finisher. As a nation of freemen, we must live through all time, or die by suicide.
Abraham Lincoln, Lyceum Address, 1838
Where are we headed?
I started my freshman year at The College of St. Scholastica in 1995. During an orientation session, a married couple spoke to us about safe sex. Being that it is a Catholic college (I'm not Catholic, but the school is), they also talked about natural birth control. The couple's wife spoke about how women can keep track of their cycle, and during their periods and days they're most fertile, find other ways of having sex that doesn't involve intercourse.
I was a bit surprised by the discussion, being that we were at a Catholic school and were a bunch of freshmen. It was as though they were condoning premarital sex from the ...
How Vitamin D Affects Testosterone Levels
Jun 08, 2021
Most people know about some of the health benefits of vitamin D, but few people realize its role in testosterone levels.
Even though I’d read numerous research articles and written multiple blog posts about vitamin D, it wasn’t until a couple of years ago that I connected vitamin D levels and testosterone levels.
I was reviewing my lab work from the previous several years. I get a complete lab panel done about every six months and noticed a consistent trend between my vitamin D levels and testosterone.
My testosterone was consistently higher in the fall than in the spring, as was my vitamin D. That led me to search for research explicitly looking at the impact vitamin D has on testosterone. This is what I found.
Vitamin D isn’t a “Vitamin.”
Though it’s characterized as a “vitamin,” vitamin D is a hormone precursor.
Humans convert vitamin D3, or cholecalciferol, to the biologically active form, 1,25-dihydroxyvitamin D. You get vitamin D3 from sun exposure, a small amount from some foods, or through supplementation.
Another available form called D2, or ergocalciferol, comes from plants. While some animals convert D2 to D3 easily, humans do not. So it’s an ineffective source for humans.
Vitamin D regulates the expression of more than 900 genes, so it affects most systems and functions in the body.
In this blog post, I’m focusing on vitamin D and testosterone, but I’ve touched on other health benefits of vitamin D in Vitamin D: Deficiency Symptoms And Benefits Of Supplementation.
The Vitamin D–Testosterone Connection
Being a hormone precursor, it’s no surprise that vitamin D plays a role in sex hormone balance.
A cross-sectional study of 2299 men showed a similar seasonal change in vitamin D and testosterone like I experienced. It showed a low point for both in March and a peak in August, as you would expect for those living in the Northern Hemisphere.
In another study involving 2854 men, those with low vitamin D were more likely to have hypogonadism (low testosterone).
One more cross-sectional survey of 3369 men from Europe found that those with low vitamin D also tended to have low testosterone.
In a study from Amsterdam, the testosterone-vitamin D correlation was strongest for men with vitamin D below 25 nmol/L compared to the men above 75 nmol/L.
The vitamin D Council generally recommends maintaining levels between 50-80 nmol/L.
In a 12-month, double-blind, placebo-controlled study of 54 overweight men with low vitamin D, the group who took just 3332 IU per day of vitamin D experienced a significantly higher vitamin D level, total testosterone, bioactive, and free testosterone. The placebo group experienced no change in these measures.
To be fair, not all studies show that D3 improves testosterone.
A few small studies showed that vitamin D supplementation did not affect testosterone, but the highest daily dose was only 1200 IU, which isn’t enough to raise levels to be optimal in most people.
In another study, 98 men took 20,000 IU of D3 per week or took a placebo. After 12 weeks, there wasn’t a significant difference in total testosterone between the groups.
Interestingly, in women with Polycystic Ovary Syndrome (PCOS), higher daily doses of D3 helped normalize testosterone, sex hormone binding globulin, and free androgen index.
VDR (Vitamin D receptors) and vitamin D metabolizing enzymes have been located in human and rat testis and have been shown to enhance the affinity of androgen binding receptors. This effect increases the rate at which androgens can bind to testosterone-producing glands resulting in higher concentrations of steroid hormones, leading to an increase in skeletal muscle hypertrophy, strength and power output.
Dahlquist DT, et al.
How Vitamin D Affects Testosterone
The way vitamin D improves testosterone levels isn’t fully understood. Researchers currently believe in two possible mechanisms:
Attention Deficit Training: Single sets, many exercises, surprising results
Jun 03, 2021
I recently introduced a new style of workouts into my VIGOR Strength Athlete training program. I call it Attention Deficit Training (ADT), for reasons that will be obvious once I explain it.
Attention Deficit Training takes well-proven strength training principles and modifies how those principles play out in a program.
It's an ideal training format as part of an annual, periodized program. I designed ADT to:
Maximize muscular work: Accomplished by performing many max-effort exercises, but with single sets, for each body part. When you perform multiple sets of the same movement, it becomes increasingly difficult to put forth a max effort on each subsequent set.
Minimize mental fatigue: Accomplished by using single sets instead of multiple sets. This helps you avoid the mental fatigue that comes from knowing you still have two or three sets of the same exercise after already giving your first set all you had.
Avoid boredom: Accomplish by providing various exercises for the same body part, rather than doing multiple sets of the same exercise. Even if you have to do a movement you hate, you only have to give it your all one time.
Stimulate hypertrophy while minimizing aches and pains: Accomplished by completing high volumes of work for each body part while avoiding repetitive sets on movements that could cause pain to previously injured joints.
Keep reading to learn how it works. VIGOR Training members who currently (at the time of this post) follow VIGOR Strength Athlete are in the midst of a 12-week cycle of ADT.
Though this type of training isn't for beginners, I do have an option for those who haven't been weight training. Check out Genesis, my free 24-week Beginner Gym Workout Program. It's a complete, 6-month, strength and conditioning program.
How Attention Deficit Training Works
Like all VIGOR Training programs I design, I designed Attention Deficit Training to build lean body mass. At any age, the benefits of building muscle are more far more than aesthetics.
The basic principles of muscle growth are pretty well established. To build or maintain muscle, you must consistently create mechanical tension, metabolic stress, and muscle damage.
Your workout program should include:
Max-effort sets leading to momentary muscle fatigue
Shorter rest periods
Multiple sets for each muscle group
Training for each muscle group once every 4-7 days, which allows for enough recovery time, but not enough that you lose what you've gained during that recovery period
In addition, your lifestyle should also include:
A higher-protein diet and adequate total calories
Sufficient sleep
Optimal hormone levels, especially hormones such as testosterone, thyroid, cortisol, and growth hormone
Consumption of, or supplementation with, optimal levels of micronutrients
While I wanted to maintain a higher volume of total sets for each muscle group, I also wanted to avoid the monotony of multiple sets of the same exercise (though I'll still use a traditional format during other parts of the year).
Instead of using a "multiple sets per exercise" program design, I implemented a "single sets, multiple exercises" format.
The program design makes for a refreshing approach to training while inducing some pretty serious delayed onset muscle soreness (DOMS) and continuing to help you build muscle, move better, and feel better.
The Split
I set up ADT as a three-day split routine, performed over a four-day workout week.
Session 1: Lower Body
Session 2: Back & Chest
Session 3: Shoulders & Arms
I scheduled the training days for Monday, Tuesday, Thursday, and Friday sessions. However, you could adjust the days to work with your schedule.
Also, my primary client base is middle-aged men and women. Younger adults eating well and getting sufficient sleep might benefit from a five-day workout week, which would allow them to cycle through the sessions with a little ...
Eat Meals, Not Snacks. Why you shouldn’t eat every few hours.
May 27, 2021
For much of my 20 years as a fitness professional, conventional nutrition advice said that people are better off eating four, five, or even six times per day than eating one, two, or three times per day. Early on in my career, I encouraged clients to eat every few hours, which meant that they snacked multiple times each day.
In recent years, research has emerged showing that snacking may actually be detrimental to your health and weight management.
My personal experience, as well the results coming from my personal training clients, reinforce my second nutrition guideline:
Eat meals, not snacks.
In case you were wondering, my first nutrition guideline is to eat high-protein.
Why Dietitians and fitness professionals recommend snacking
Fitness professionals recommend small, frequent meals for a myriad of reasons. However, science doesn’t support them.
In case you ever confront these reasons, I’ll briefly address them.
To avoid a metabolic slowdown
Each time you eat, your body burns calories to digest and absorb the nutrition from your food. If you measure your metabolic rate throughout the day, you will notice it rise each time you eat.
That led people to believe that eating more often led to a faster metabolism. But, in reality, if you eat the same foods over two meals or six meals, the food has the same net impact on your metabolism.
Along the same lines, some fitness professionals recommend eating every few hours to avoid going into a starvation state and slowing your resting metabolic rate. It turns out that idea is way off base, as well. Your metabolic rate actually increases even after a few days on a fast. It won't slow down after only a few hours.
There’s no metabolic benefit to eating more often.
To avoid muscle loss
Aside from physique competitors or those with chronic wasting diseases, you don’t need to worry about losing muscle if you don’t eat every few hours.
For most people who aren’t on steroids, eating more than three times per day is unlikely to help you build muscle faster, either.
What’s most important is getting enough nutrition and total protein.
To maintain a more steady blood sugar level
To keep patients from riding a blood sugar roller coaster and messing with their medication, conventional dietitians recommend eating smaller, more frequent meals.
It’s sort of like recommending an alcoholic drink a little bit all day long rather than a lot all at once.
The issue for a person with diabetes is carbohydrates, just as the issue for an alcoholic is alcohol. Both should abstain from the substance that causes problems.
The difference is, the person with diabetes can get cured and eat carbs again, whereas the person with alcoholism needs to abstain indefinitely.
All that to say that the dietitian’s diet advice isn’t good for treating someone with diabetes, and it certainly isn’t good for the person without it.
The Case Against Snacking
Though the rationales above for eating more often sound good, research and experience don't support them. In fact, coaching people to eat more often likely contributes to obesity and health problems. It doesn't prevent them.
I recommend avoiding snacks for multiple reasons. Some relate to your behavior. Others relate to your hormones and metabolism.
a “grazing” temporal eating pattern was modestly but significantly associated with poorer diet quality and adiposity among women
Leech RM, et al.
Eating often conditions you to eat often
If you intend to eat five times per day, that means you’ll have to eat every three to four hours.
Not long after your current meal, you’ll have to think about your next meal.
It doesn’t take much for your thoughts about eating to become an obsession.
If you eat less often, you’ll think about eating less often because you have to plan to eat less often.
Snack foods are some of the most addicting foods on the planet.
What is Vaccine-Induced Prothrombotic Immune Thrombocytopenia (VIPIT)?
May 20, 2021
Good news for those who develop vaccine-induced prothrombotic immune thrombocytopenia after getting the COVID-19 vaccine! You might survive if you get treated soon after symptoms appear.
If you’ve never heard of VIPIT, you’re not alone. It’s a brand new health condition caused by the new vaccines.
VIPIT is one of many different adverse events reported so far. The May 7, 2021 VAERS report contained 192,954 total adverse events, including:
4057 deaths
17,190 serious injuries
297 miscarriages or premature births
1950 cases of Bell's Palsy
181 cases of Guillain-Barré Syndrome
55,220 cases of anaphylaxis
What is Vaccine-Induced Prothrombotic Immune Thrombocytopenia (VIPIT)?
Vaccine-Induced Prothrombotic Immune Thrombocytopenia seems to be uniquely connected to the Johnson & Johnson and AstraZeneca vaccines.
(VIPIT) is characterized by the presence of two conditions concurrently: thrombosis (often in unusual sites like the cerebral sinus veins or splanchnic veins) AND thrombocytopenia.
American College of Cardiology
To make things a little more confusing, VIPIT is also called Vaccine-Induced Immune Thrombotic Thrombocytopenia (VITT) and “thrombotic thrombocytopenic syndrome” (TTS).
(In those who develop VIPIT, the vaccine) seems to induce the production of antibodies causing massive activation of platelets via the Fc receptor, resembling heparin-induced thrombocytopenia (HIT), but without previous contact with heparin (HIT mimicry).”
Thaler, J, et al.
In the case of VIPIT, some of the following symptoms appear four to 28 days after vaccination. This is important because people typically think of adverse events as taking place within 48 hours. That's not the case here.
Symptoms of ThrombosisBack painBlood blistersBlurred visionChest or abdominal painDouble visionFocal neurological symptomsMultiple small bruisesPallor and coldness in a limbPersistent and severe headacheReddish or purplish spotsSeizuresShortness of breathSwelling and redness in a limbUnusual bleeding
Most VIPIT cases have occurred in otherwise healthy people under 50 who did not have pre-existing health conditions. Rates are higher in women than men as well. If not treated quickly, mortality rates are as high as 50%.
Thanks to one patient's medical team, the Journal of Thrombosis and Haemostasis was able to publish a detailed case report of this 62-year-old woman. The complete case report is available here. I've summarized it below.
Published Case Study
She developed flu-like symptoms the day after vaccination, treated herself, and felt better the day after that. She then took a short trip and cross-country skied for several hours in Austria.
On the 5th day, she developed chills, self-medicated, and felt better the next day.
On the 8th day, she bit her lip and developed a large hematoma. The next day, she noticed another hematoma on her ankle and that her gums were bleeding.
After much testing, the doctors diagnosed her VIPIT. Her treatment included:
a fibrinogen concentrate
HIT-compatible anticoagulation with short-acting danaparoid-sodium
immunoglobulins
prednisolone
oral apixaban
That's a lot of medication to offset the effects of a vaccine you could argue she didn't need.
Read also: How are COVID-19 cases counted?
Think for yourself. Don't let a celebrity do it for you.
Based on all of the celebrity endorsements, the pleading and incentivizing by Democrat governors, and the shaming by Mainstream Media of those who choose not to get vaccinated, you might believe the vaccine is safe and well-proven. But, unfortunately, that could not be further from the truth.
While it is true that the vast majority of people who've gotten one of the vaccines are alive and well today, they're not without risk. In addition, there is no long-term safety data to show they'll be fine long-term. Finally, don't forget that none of these vaccines were available a year ago,
Research Shows Dietary Supplements Reduce COVID-19 Risk
May 11, 2021
The prestigious British Medical Journal recently published a study that got little attention from Mainstream Media, probably because it wasn't about getting the COVID-19 vaccine. The study showed that four dietary supplements significantly reduce COVID-19 infection risk.
Using an app developed by Zoe Global, in partnership with King’s College London, Massachusetts General Hospital, Lund University, Sweden, and Uppsala University, Sweden, researchers reviewed data from more than 400,000 users.
To summarize their findings:
In the largest observational study on SARS-CoV-2 infection and dietary supplement use to date on over 400,000 app users from three different countries, we show a significant association between users of omega-3 fatty acid, probiotic, multivitamin or vitamin D supplements and lower risk of testing positive for infection with SARS-CoV-2.
Louca P, et al.
Interestingly, supplement use seemed to be more effective in women than men in relation to COVID-19.
What makes these supplements especially effective?
Vitamin D
One of the many health benefits of vitamin D is its impact on the immune system.
Health care providers have known for decades that low vitamin D levels increase the risk of the flu and other infections. Vitamin D affects the function of T cells and B cells.
It’s no surprise, then, that low vitamin D levels could increase the risk of COVID-19. In the BMJ study, vitamin D supplementation lowered COVID-19 risk by 9% for United Kingdom participants and by 24% for those in the United States.
Another new study, published in The Lancet, also affirmed the protective effects of vitamin D supplementation.
In summary, this updated meta-analysis of data from RCTs of vitamin D supplementation for the prevention of ARIs showed a significant overall protective effect of this intervention compared with a placebo control.
Joliffe DA, et al.
Multivitamins
Though I’m a major advocate for multivitamin use, health care practitioners often question the health benefits of multivitamins. Because they include multiple ingredients, and the supplement market includes a wide range of qualities, the research on multivitamins isn’t as in-depth as that of the individual ingredients.
However, there’s no doubt that most people don’t get enough of most micronutrients for optimal health. Any micronutrient deficiency has the potential to interfere with immune function, but inadequate zinc, or vitamins A, C, D, and E can all increase the risk of viral infection.
In the BMJ study, multivitamin use lowered COVID-19 infection risk by 13% for those in the U.K., and 12% for those in the U.S.
Read also: The Best Multivitamins for Men and Women.
Omega-3 Fatty Acids (Fish Oil)
You might be surprised to see fish oil included in this list. When most people think of fish oil health benefits, they think of heart health, fat loss, brain function, and possibly muscle growth.
Omega-3 fatty acids help support a normal inflammatory response, and inflammation plays a significant role in the immune process.
That said, it’s unclear exactly how fish oil reduces SARS-CoV-2 infection, but it does.
The data from the BMJ shows fish oil supplementation lowers COVID-19 risk in the United States by 21% and in the United Kingdom by 12%.
Probiotics
It’s often said that “70% of your immune system lies in your gut.” Whether that’s an accurate percentage or not, the point is that your gut health plays a crucial role in immune function.
That doesn’t mean your gut only protects you from pathogens that reach your gut. In reality, the bacteria in your intestines produce metabolites and other compounds that enhance immune function throughout the body.
In fact, research shows that the balance of good and bad bacteria in the gut impacts the function of immune cells even in the lungs.
Alveolar macrophages act as patrols in the lung tissues, causing an immune response when they encounter pathog...
Muscle Cramps (Charley Horse): Causes & how to get rid of them
Apr 27, 2021
Some people deal with muscle cramps (Charley horses) on occasion, and others experience cramping multiple times each week.
While they aren't harmful, they can be pretty painful. And while the exact cause of cramping isn't known, you may be able to reduce the likelihood of getting them.
In this article, I'll address the following concerns:
What is a muscle cramp (Charley horse)?
A muscle cramp is a "painful, spasmodic, involuntary contractions of skeletal muscle during or immediately after physical exercise" (Schwellung MP et al.).
A cramp isn't the same as a muscle spasm. Spasms rarely cause pain and cause light, repeated contractions as opposed to a constant and significant contraction.
A Charley horse is a muscle cramp in the leg. The slang term stems from baseball as far back as the late 1800s.
Muscle cramps usually fall into two categories:
Exercise-associated muscle cramps (EAMC): Cramps that occur during or immediately after exercise in the muscles used during training or prolonged physical labor or activity.
Rest cramps or nocturnal cramps: Cramps that occur at night, most often in the thighs, calf muscles, or feet.
Pregnant women and older people are more likely to experience rest or nocturnal cramps. They are not the same as restless leg syndrome.
What causes muscle cramps?
We often assume scientists know everything about the human body. Yet, there’s a lot we don’t yet fully understand. The cause of muscle cramps is one such issue.
Exercise physiologists and scientists fall into two camps when it comes to the cause of muscle cramps. They believe cramps are caused by:
Dehydration or electrolyte imbalance
Nervous system excitation
Though most people have been sold the idea that cramping is about hydration and electrolytes, the evidence shows that’s probably not the primary cause.
Electrolyte imbalance and dehydration
High-quality research dating back to the 1920s and 1930s showed that physical labor performed under high heat caused cramping. Miners, ship’s stokers, and construction and steel mill workers were prone to muscle cramps.
Researchers observed that drinking plain water made the cramping worse.
Back then, they could measure blood levels of chloride, but not sodium, and noticed that low chloride levels were associated with higher rates of cramping. Today, we know that chloride and sodium levels go hand in hand, and sodium is the more significant concern.
In reality, sodium, potassium, magnesium, and calcium all play essential roles in muscle contraction and relaxation, which is why most electrolyte replacements contain all of these micronutrients.
Soccer, American football, and basketball players often cramp as well. Some research shows that football players who sweat out higher concentrations of sodium are more likely to cramp.
When it comes to the electrolyte hypothesis, one thing is clear: Drinking plain water does not reduce the occurrence of cramps. It increases it.
When you drink only plain water while excreting significant amounts of sodium (salt) through sweat, you dilute your body’s sodium concentration.
In a controlled environment, severe restriction of dietary sodium intake can result in hyponatraemia and may be associated with generalised skeletal muscle cramping in the absence of exercise.
Maughan RJ, et al.
Consider that statement in light of today’s salt-demonizing dietary recommendations.
If you severely cut back on salt intake or drink an excess of plain water, you can cause hyponatremia. Older adults often have pre-existing medical conditions or take medications that may disrupt their electrolyte balances. Following a low salt diet may lead to ongoing problems with cramping.
As an example, the use of low-sodium dialysis fluids in renal patients may trigger muscle cramps.
Though some research shows consuming electrolytes during intense physical activity reduces the occurrence of EAMC,
Plyometrics: Fitness and Performance Benefits for Non-Athletes
Apr 20, 2021
What are the benefits of plyometrics? Trainers and strength coaches often integrate plyometrics into their sports performance programs for athletes. Yet, the benefits of plyometrics aren't exclusive to athletes.
When used appropriately, plyometric exercises add variety to programming, provide a safe and effective means of improving movement proficiency, and can better prepare your nervous system to produce maximal force during training sessions, athletic events, and in everyday life.
While I never rely exclusively on plyometrics for my online personal training programs, I often include at least one movement near the beginning of a workout. I'll explain what plyometric exercise entails, the benefits you can expect, and my rationale for including certain exercises in my training program.
What are plyometrics?
Plyometrics are exercises performed with maximal speed and power for short periods of time. Though plyos are a type of power training, they aren't the same as Olympic lifting or powerlifting.
Plyometrics definition: A quick and eccentric (muscle-lengthening) muscle contraction immediately followed by a swift and explosive concentric muscle contraction. While you quickly complete an eccentric movement, such as dropping to the bottom of a squat position, your muscles load with elastic energy. This storing of power from the stretch response is called "amortization."
If you pause between the eccentric and concentric contractions too long, you lose the energy created from the amortization. To qualify as a plyometric exercise, you complete a maximal power, concentric movement immediately after the eccentric contraction.
The entire concentric-amortization-eccentric process is often referred to as the “stretch-shortening cycle.”
In reality, we leverage the stretch-shortening cycle in everyday life as well as in athletics. Once you become aware of it, you'll see people use it to get out of chairs or move up the stairs, although they rarely use it to generate peak power.
Plyometric Exercises
Most plyometric training focuses on lower body movements, though some upper body plyometric movements exist. This is far from an exhaustive list, but the following are common plyometric exercises, many of which I include in my virtual personal training programs.
Jump squats
Triple broad jumps
Clapping push-ups
Depth jumps
Jumping lunges
Speed skater hops
Box jumps
Hurdle hops
Single leg hurdle hops
Jumping rope
Medicine ball catch and toss
Hand release pull-ups
Novice athletes and exercisers use their body weight as resistance, whereas intermediate and advanced athletes and exercisers may add additional resistance with bands, dumbbells, barbells, or a weight vest.
You can also vary the terrain to make plyometric exercises more challenging. Water, sand, and uneven surfaces add another layer or difficulty.
Though you often see people use them in gyms, I never recommend using a BOSU for plyometric exercises. It’s an accident waiting to happen and adds no functional value to a client’s programming unless they're training for the circus. Sadly, though, I see many fitness professionals misuse the BOSU in this way.
What are the Benefits of Plyometrics?
Athletes have used plyometric training for decades to improve jump performance, lower body power, agility, and force production. Yet, non-athlete everyday Joe’s and Jane’s need these same abilities to function well in everyday life.
Plyometric movements challenge stability, balance, agility, speed, and power, which help you navigate life as much as an athlete navigates an athletic field.
In daily life, rapid force production is crucial in situations when balance needs to be corrected quickly after tripping, and its decline may be a major contributor to the loss of independence and falling accidents and injuries in older adults. Additionally, both agility and lower-extremity muscle power correlate well with bala...
Erectile Dysfunction: Causes, Treatments, and Prevention of ED
Apr 13, 2021
As a male in my 40s, I’m part of a group that faces some common physical and mental health challenges, such as receding hairlines, bicep tendon tears, and erectile dysfunction (ED). Though many guys seem to think ED is just an issue related to low testosterone, the causes of erectile dysfunction are many.
In this article, I've outlined the majority of ED causes and many of the most common treatments. Although most men face a situation now and then when it's difficult to get it up or keep it up, this deserves your full attention if it's an ongoing issue. Erectile dysfunction may be a sign of something severe.
What is erectile dysfunction (ED)?
The definition of erectile dysfunction (ED), also known as impotence, is “the inability to achieve or maintain an erection that is sufficient for satisfactory sexual performance.”
Your nervous, muscular, and vascular systems must work in concert to form and maintain a firm erection. Stimulated by thought, touch, or REM sleep, nitric oxide (NO), acetylcholine, and other chemical messengers signal the penis' smooth muscle to relax. As the muscles relax, your corpora cavernosa fills with blood. As it fills with blood, the veins leaving the penis get blocked, allowing it to fill with more blood until it's full. As long as the veins remain blocked, you'll maintain your erection.
Erections fall into two categories:
Reflex erections: Controlled by peripheral nerves and the spinal cord and triggered by physical touch
Psychogenic erection: Controlled by the limbic system of the brain and triggered by erotic or emotional stimuli (like seeing your naked wife)
The Massachusetts Male Ageing Study (MMAS) found that 52% of men ages 40-70 years displayed mild to moderate ED signs. Interestingly, another report showed that one in four men seeking medical guidance for ED are less than 40 years old.
Though erectile dysfunction is not itself a lethal condition, it may indicate a physical health problem that could be deadly. On the other hand, it could also be a sign of a less threatening physical condition or a mental health condition.
Causes of ED
Though many men jump to the conclusion that they have low testosterone, their hormones might not have anything to do with their lack of sexual function. Then again, testosterone could play a role.
If you have erectile dysfunction, consider the following 14 causes before jumping to the conclusion on the cause of yours.
The first four causes are the most common.
1. Cardiovascular Disease
Erectile dysfunction is one of the first signs of cardiovascular disease. Because the vessels of the penis are much smaller than those of the heart, vascular damage affects penile function before cardiac signs show up.
About one in three men with hypertension develop erectile dysfunction. High blood pressure alone doesn't cause cardiovascular disease, though. Increased blood pressure may cause blood vessel damage, which is exacerbated by elevated and oxidized LDL cholesterol and high systemic inflammation levels.
The same factors that lead to heart disease, heart attacks, and strokes lead to erectile dysfunction. However, those warning signs show up in penile function long before they show up as symptoms in the heart.
ED may precede cardiovascular disease by a significant period that usually ranges from 2 to 5 years (3 years in average)
Wang JM et al.
While ED may be a serious warning sign, the good news is, you may be able to stall or even reverse some of the cardiovascular damage before it causes heart disease.
2. Sleep problems
Inadequate sleep wreaks havoc on your mental and physical health. Though some hardass men cling to the adage, "Sleep when you die," the reality is, without sufficient quality sleep, you'll be dead a lot younger than you should be. Don't buy into that nonsense.
Your first indicator of inadequate sleep's impact on sexual function is a reduction in morning erections.
Nitric Oxide and Nitrates: Incredible Health and Performance Benefits
Apr 06, 2021
Nitric oxide benefits your heart and enhances performance. Interestingly, nitric oxide levels are increased by a dietary substance that's often demonized as a cancer and cardiovascular disease-causing compound: nitrate.
Nitrate, found in some vegetables and processed meats, looks like it offers much more benefit than risk. Here's what you need to know about nitrate (NO3), nitrite (NO2), and nitric oxide (NO).
What are nitrate, nitrite, and nitric oxide?
In health and nutrition circles, nitrates and nitrites often have a bad reputation. No doubt, you’ve heard that processed and cured meats are bad because they contain preservatives, including nitrates and nitrites.
Unfortunately, they’re demonized based on correlation, not causation.
Many studies associate processed meats with an increased risk of heart disease and cancer. However, correlation does not prove causation. The studies cannot prove that the processed meat causes heart disease and cancer. They only show that people who eat a lot of such foods get cancer and heart disease more often. It could be other factors in their diet and lifestyle.
Before refrigeration, curing meats allowed people to eat a much healthier, higher-protein diet than they could have if they couldn’t have preserved meat.
Interestingly, a significant amount of research shows that nitrate-rich vegetables offer health benefits. Yet, your body responds to nitrate in processed meats just as it does in vegetables.
I’m not suggesting people skip vegetables altogether and eat Jack Link’s jerky every day. I only point it out so that those who make nutrition recommendations to the public don’t mislead people into believing jerky is poison while beetroot is a superfood.
Nitrate metabolism
When you eat nitrate-rich foods, your salivary glands and bacteria on your tongue convert nitrate (NO3) to nitrite (NO2). As NO2 moves through your digestive tract, your stomach converts some nitrite to nitric oxide (NO). Most nitrite gets absorbed as-is and enters your circulation, where other enzymes convert nitrite to NO.
Nitric oxide, then, plays an essential role in:
vasodilation, which enhances blood flow
muscle contraction
angiogenesis
mitochondrial respiration
mitochondrial biogenesis
glucose uptake
calcium balance, which affects muscle contraction
You can also increase nitric oxide levels by supplementing with the amino acids l-arginine or l-citrulline.
Nitrate consumption
The acceptable daily intake (ADI) is 3.65 mg/kg body weight. However, some studies use almost double that amount when looking at the ergogenic benefits.
About 80% of nitrate consumption comes from vegetables, but they can be found in everything from leafy greens to lunch meat. The following are common dietary sources of nitrates:
Dietary Nitrate SourcesBaconBeef, turkey, elk, or other jerkyBeetrootBolognaCorned beefGrainsHamHotdogsLeafy greens (lettuce, spinach)Lunch meatMustard greensNutsOilseedsSalamiSausageTubers
Health Benefits
Contrary to popular belief, nitrate consumption is safe and even essential for health. The following are the most well-known health benefits of nitrate consumption and increased NO levels.
Improved endurance
Nitrates, such as those found in green leafy vegetables, beetroot, or beef jerky, dilate blood vessels, increasing blood flow and lower blood pressure. The decreased pressure may relieve symptoms of angina pectoris and congestive heart failure.
A 2007 study (Larsen et al.) assessed the effect of sodium nitrate supplementation on cycle performance. Supplementation reduced oxygen demand during exercise, which means the study men could do the same amount of work while expending less energy.
In a 2009 study (Larsen et al.), a group of men consumed a beetroot supplement or a placebo. Beetroot contains a high concentration of nitrate. Supplementation again reduced oxygen consumption like in the previous study. Also,
Distance Learning and Children’s Mental and Physical Health
Mar 31, 2021
With seemingly little regard for kids' mental and physical health, politicians, public health "experts," and teachers upended the existing school system. They replaced it with a half-baked, online, distance learning "solution."
Surprisingly, there was little pushback on decisions that could have such catastrophic and long-lasting consequences as sending kids home to "learn" on a computer.
For an adult, a year might seem like a small amount of time. For a child, it's 8% of their K-12 education. A school year averages 180 days. That's 180 days of:
learning to get along with other children
handling disagreements
celebrating accomplishments
sharing stories of their individual lives (which develops empathy)
developing communication skills
moving more than they do at home (though most schools don't provide a lot of activity anymore)
Someone with an elementary level of critical thinking would have understood that sending kids home to learn on a computer would be a bad idea. Unfortunately, anyone who brought a reasonable argument against distance learning early on was labeled a conspiracy theorist, a threat to public health, or censored or canceled by media platforms where they shared their message.
The experiment on our youth will likely have tragic effects, as research shows. Two recent studies show what many reasonably-minded people knew from the start: Distance learning is not only less effective for learning, but it also leads to worse mental and physical health for students.
That's not to say the public school system is perfect as-is. Far from it. The shift in ideologies spreading across school systems this past year poses a significant threat as well.
But this article isn't about critical race theory, men using girls' bathrooms, or socialist indoctrination. And those ideologies pose a threat in an online setting as well as an in-person environment.
Here, I merely call attention to the mental and physical health problems an online classroom creates.
As a tax-paying American, you pay for the public school system. When you realize the damage it's doing, you may decide to get more involved with selecting the school board and making your voice heard throughout the local school system.
If you have insights to share, please do so in the comments section below.
The Sedentary School System and Adult Health Problems
Research has shown that a sedentary lifestyle causes a myriad of health problems in adults. Still, many adults (unnecessarily) accept that disease is a normal part of aging.
But kids aren't supposed to develop the health problems of adults. They're supposed to create healthy, strong, and resilient bodies.
Unfortunately, the way the public school system works today. Kids remain sedentary for most, if not all, of a school day.
According to the CDC, pre-COVID, only 3.7% of K-12 schools required daily physical education or its equivalent. Said another way, 96.3% of K-12 schools did not require daily physical education or its equivalent. Seriously, WTF?
The human body thrives when it moves. It deteriorates when it sits.
Inactivity causes damage to both the body and brain. For a developing child, it may lead to long-term health problems and limited learning.
Researchers in Finland looked at how sedentary time impacts systemic inflammation in kids. Systemic inflammation leads to heart disease, dementia, and numerous other health problems.
The paper’s authors concluded:
PA (Physical activity) was inversely and ST (sedentary time) directly associated with circulating levels of biomarkers of inflammation among children. Furthermore, we observed that PA was inversely associated with these biomarkers for inflammation in children with a higher BF% (body fat percentage).
Associations of physical activity, sedentary time, and diet quality with biomarkers of inflammation in children
The more sedentary kids are, the more systemic inflammation they create.
Bergamot Essential Oil: Health Benefits, Uses, and Precautions
Mar 24, 2021
My doctor recently recommended bergamot oil as part of a cardiovascular health protocol (along with nattokinase and a unique blend of vitamin E). Though I was familiar with the positive effects of inhaling the oil, I hadn’t looked too much into the heart health benefits.
I thought, for my own benefit as well as yours, I’d put together a complete guide on bergamot essential oil. I hope you find it helpful.
What is Bergamot Essential Oil?
Bergamot (Citrus bergamia) is a close cousin to the orange, though it is not sweet. Native to Italy, some believe it's a hybrid of a lemon or a lime and an orange. It may also originate from Greece, the Canary Islands, or Antilles.
To extract the essential oil, bergamot is either cold-pressed or vacuum distilled.
Bergamot is a staple in the perfume industry, as the citrus scent complements other scents and fixes and amplifies the combination. It's also found in essential oil products, desserts, and tea. If you've ever sipped Earl Grey Tea, you've tasted bergamot.
The juice may also offer health benefits as it's been shown to be anti-inflammatory and has anti-cancer properties.
The essential oil contains high levels of limonene, linalool, and linalyl acetate. It also contains γ-terpinene, and β-pinene.
Bergamot essential oil is one of the main basic constituents for the manufacture of perfumes, due to its ability to fix the aromatic bouquet of aromas and harmonize all of the essences, enhancing the fragrance. BEO is also used by the pharmaceutical industry, both to absorb the unpleasant smells of medicinal products and for its antiseptic and antibacterial properties. Finally, BEO is used in the food and confectionery industries as a flavoring.
Navarra M, et al.
Health Benefits of Bergamot Essential Oil
Bergamot essential oil (BEO) has a long history of use in traditional or folk medicine. Many of such benefits have yet to be proven through clinical research. However, there's clear support for bergamot's effect on mood and stress, and growing research on its impact on heart health.
Stress Reduction & Improved Mood
Researchers have studied the stress-relieving effects of bergamot in healthy adults and those with mental or physical dysfunction or disease.
For example:
Listening to soft music and inhaling Citrus bergamia essential oil was found to be an effective method of relaxation, as indicated by a shift of the autonomic balance toward parasympathetic activity in young healthy individuals.
Peng SM, et al.
Some studies included only bergamot essential oil when testing its impact on stress and anxiety, while others included bergamot with a blend of other oils like lavender, ylang ylang, frankincense, and cedarwood.
Most studies showed that inhalation of bergamot alone or as part of a blend relieved stress and lowered feelings of anxiety. Perhaps, diffusing bergamot could help with symptoms of irritable male syndrome too.
Heart Health
Elevated blood pressure can lead to blood vessel damage, so natural methods of controlling blood pressure may support long-term cardiovascular health.
Because inhalation of BEO stimulates the parasympathetic nervous system, it helps lower blood pressure and heart rate, which may reduce the chance or rate of developing heart disease.
In addition, various bergamot extracts have positive effects on LDL and HDL cholesterol. However, the strongest evidence seems to come from extracts of the juice and not the essential oil. It’s possible a compound found in both offers benefits, but more research is needed. That said, my doctor did recommend bergamot oil for my cardiovascular health protocol, so he must have seen good results with previous patients to justify the recommendation.
Bergavit, a supplement designed with bergamot juice, not essential oil, also shows promising cardiovascular health benefits. In a clinical study, the extract significantly lowered LDL cholesterol in those with high cholesterol le...
Nattokinase: Health Benefit, Sources, Doses, and Side Effects
Mar 14, 2021
Following a review of my most recent lab work, my doctor recommended nattokinase as part of cardiovascular health protocol.
Most of my markers for heart disease risk looked excellent, including my triglycerides, c-Reactive Protein, blood pressure, and Hemoglobin A1c.
However, my Apo B, PLAC, oxidized LDL, and Lp(a) told a different story. Even though my diet and lifestyle support my heart health, my genetics do not. So, my doctor had me start taking nattokinase, bergamot, and a specific mix of vitamin E.
I had heard of nattokinase but wasn’t very familiar with it. So, for my own benefit, as well as yours, I delved into the research.
I wanted to understand better where nattokinase comes from, its health benefits, and how to use NK. The following is what I discovered.
What is nattokinase?
Nattokinase (NK) comes from a popular cheese-like Asian food made by fermenting soybeans with Bacillus subtilis. Asians have eaten natto for more than 2000 years.
Researchers observed that those who eat natto regularly have lower rates of cardiovascular disease. The correlation led them to identify the active compound, a fibrinolytic enzyme called nattokinase, in 1987. The first clinical trial was conducted in 1990.
Nattokinase is a nutritional supplement. It's not a patentable pharmaceutical drug. Without a patent, it's almost impossible to make enough money on it to justify multiple, expensive, double-blind, placebo-controlled studies. As a result, there aren’t as many clinical studies as there would be with a drug.
But the studies that have been done show nattokinase can play a crucial role in cardiovascular and cognitive health.
With cardiovascular disease being the number one cause of death in the western world (no, it's not COVID-19), and growing concerns about aging people's cognitive health, nattokinase shows promise as a natural, safe, and effective solution for supporting heart and brain health.
Nattokinase is also unique because it affects multiple aspects of vascular health.
Health Benefits of Nattokinase
Unlike many drug therapies for cardiovascular health, nattokinase does not cause significant side effects. It has a strong safety record and is not toxic, even at high doses.
Protects against excessive blood clotting
Fibrin is a blood protein that causes coagulation. If you cut yourself, the clotting keeps you from losing too much blood. That's a good thing under those circumstances. But when you get a blood clot inside your blood vessels, it can lead to big problems.
Over time, clotting causes plaque formation. If a clot is large enough, and it breaks loose from your vessel walls, the clot can lead to a heart attack or stroke.
Based on animal studies, “NK was found to be a potent antithrombotic agent, and, by reducing thrombus formation, was able to slow the progression of plaque formation.”
According to one human study, a single 100mg dose breaks down fibrin and thins the blood within four hours of consumption, reducing the risk of a clot.
In a two-month study, those taking NK experienced lower fibrinogen levels, factor VII, and factor III, which all suggest better cardiovascular health.
Doctors also recommend the daily use of low-dose aspirin as an anticoagulant, but long-term use comes with significant gastrointestinal (GI) side effects and excessive bleeding.
Nattokinase improves blood flow by supporting better blood viscosity and might be a safer alternative than pharmaceuticals that do the same thing.
Slows the progression of atherosclerosis and supports healthy blood cholesterol levels
Atherosclerosis is the ultimate cause of stroke and heart disease.
Though cholesterol is essential for your health, the oxidation of excessive cholesterol contributes to atherosclerosis. Research shows nattokinase slows the progression of atherosclerosis and supports healthy blood cholesterol levels.
As an antioxidant,
What is maltodextrin? Is it safe?
Mar 01, 2021
Online health “experts” tend to vilify maltodextrin, lumping it into a list of unsafe ingredients along with trans-fats, artificial sweeteners, and soy protein. But does maltodextrin deserve such a reputation? For that matter, what is maltrodextrin?
If someone were to eat it by the spoonful, yes. In the way it’s used in supplements and many health foods, not at all.
Here’s the truth.
What is maltodextrin?
Maltodextrin is a nonsweet nutritive saccharide polymer that consists of D-glucose units linked primarily by (alpha)-1—4 bonds and that has a dextrose equivalent of less than 20. It is prepared as a white powder or concentrated solution by partial hydrolysis of corn starch, potato starch, or rice starch with safe and suitable acids and enzymes.
Food and Drug Administration (FDA) Code of Federal Regulations Title 21.
The FDA gave it GRAS status long ago, which means it's generally recognized as safe. However, it's highly processed, which causes some to question its impact on health.
It’s a simple sugar, like table sugar but isn’t sweet, and offers no nutritional value. It also has a glycemic index of 85-105.
Some manufacturers derive maltodextrin from genetically-modified corn, or even from wheat.
So, why do supplement and food companies use it, and what dangers does it pose for our health?
Why do supplement companies and food companies use maltodextrin?
Maltodextrin acts as a binder during manufacturing and a base to build a formula around. It also acts as a preservative, extending shelf life, and is often included alongside natural preservatives like citric acid or rosemary extract.
The active ingredients in a supplement's capsules or tablets don’t blend well or stay together like they should without adding some non-active ingredients to them. In the case of maltodextrin, it aids in the supplement's delivery without affecting the nutritional value or anything else about the supplement.
Why do some say maltodextrin is bad?
Some people warn against the use of maltodextrin because it:
Is technically a sugar with a high glycemic index
Often comes from GMO corn or wheat
May negatively impact gut health
The Glycemic Index (Non) Issue
A glycemic index of 85-105 is very high. But the glycemic index is only relevant when you consume a single food by itself in large amounts. As soon as you consume that food with something else, as you would as part of a high-protein meal, the glycemic index becomes irrelevant.
Some bodybuilders and athletes do consume maltodextrin in large doses to drive up insulin during their post-workout window. Nobody else would have a reason to do so.
The small amount of maltodextrin found in a dose of supplements has no impact on blood sugar levels.
In the case of a supplement, worrying about its impact on your blood glucose would be like worrying about the secondhand smoke of a single smoker…sitting on the other side of a football stadium.
Sources and Allergy Concerns
The production process leaves only pure maltodextrin at the end of the manufacturing process.
It doesn’t matter if it comes from GMO corn, potatoes, tapioca, or cassava. However, many high-end supplement brands now use maltodextrin derived from tapioca or cassava to quell fears about cross-contamination. In reality, though, the initial source doesn’t really matter because the end product is exactly the same. And in all cases, it’s considered hypoallergenic. Even if it comes from wheat, there should be no gluten in the finished product.
Gut Health
Up to 60% of processed foods contain maltodextrin, so someone consuming a Standard American Diet could end up eating quite a bit. The next time you go grocery shopping, check out the ingredients list on random processed foods. You'll see it listed often on packaged foods.
In high doses, it can negatively affect the health of your gut and your gut lining. It may contribute to inflammatory bowel disease.
How to Gain Muscle Without Gaining Fat
Feb 28, 2021
Is it possible to build muscle without gaining body fat? Or could it even be possible to gain muscle and lose fat?
If you ask the average "bro" at the gym or even the average personal trainer, they'll tell you that you need to eat a ton of calories and get fatter while you build muscle. Then, after you've gained enough muscle, they'll tell you to go on a "cut" so you can drop the fat.
But outside of a bodybuilder or high-level football player, who wants to deal with the consequences of getting fatter to build muscle? From my experience, not very many people. They'd prefer to improve their body composition, not make it worse.
The good news is, you don't need to gain body fat to build muscle. Even better, you might be able to build muscle while losing fat.
Why Most Personal Trainers Recommend “Bulking Diets” for Building Muscle
To this day, most nutrition texts recommend people eat in a caloric surplus to build muscle. So, it's no surprise that entry-level personal trainers without real-world experience regurgitate the same outdated information they learned in school or their certifications.
Their explanation usually goes something like this: "To gain weight, you need to eat more calories than you burn. If your calculated maintenance calorie need is 3000 per day, you'll need to eat 3500 calories per day to support gains in muscle. Unfortunately, because you're eating in a calorie surplus, you'll also gain body fat. But don't worry. Once you've gained enough muscle, we'll put you on a "cut" where we'll help you drop the body fat and maintain as much muscle as possible."
Does such a strategy work? Yes.
But before you agree to such a plan, I suggest asking yourself a few questions:
Will you be mentally okay with getting fatter and buying a new wardrobe, so you have clothes that won't make you look like a stuffed sausage?
Are you okay with the health consequences related to body fat gains?
Are you mentally prepared to have your life revolve around your weight training and your meals?
If you're young or single, or a physique competitor or athlete, you're probably okay with the above.
The middle-aged men and women with families and other obligations who make up my VIGOR Training membership base aren't okay with the above.
The good news is, you don't need to get fatter to build muscle, and building muscle is one of the most important things you can do for your long-term health and quality-of-life.
First the science, then the application.
Research Findings: Muscle growth and fat loss on a low-calorie diet
Researchers split a group of people into two groups. Each group followed a low-calorie, weight-loss diet that equaled 60% of their maintenance level of calories.
A 40% calorie reduction is a significant calorie deficit. Though both groups ate the same level of calories, one group ate more protein than the other. To control for calories, the higher-protein group ate less fat.
The higher-protein group ate 1.1 grams of protein per pound body weight per day, while the other group ate 0.55 grams of protein per pound. The lower-protein group ate a level of protein similar to the Standard American Diet.
Both groups strength-trained six days per week.
At the end of the four-week study, the low-calorie, high-protein group gained muscle and lost more body fat than the low-calorie, normal-protein group.
How do you build muscle?
To build muscle, you must consistently stimulate protein synthesis (muscle growth), while consuming enough essential amino acids to supply your body's daily maintenance needs plus that which is needed to build additional muscle.
A well-designed strength training program plus a high-protein diet are the two key factors for muscle growth. Your total calorie, or carbohydrate, or fat intake is of little relevance.
You can build muscle even in a calorie deficit because you already have plenty of energy stored up in your body fat.
My Truck / Car Emergency Kit For Cross-Country Travel
Feb 23, 2021
With the reliability of today's cars and trucks and the fact that your smartphone makes it easy to get help when you need it, you might overlook the importance of a car or roadside emergency kit. Most people, including me, give little thought to what could happen until we're in the midst of an emergency situation.
As a man, husband, and (grand)father, I feel a sense of responsibility to protect my family, and part of that protection involves preparation.
I'm grateful that up to this point, we've gotten by without needing an emergency kit and not having it, but I'd prefer to have the kit and not need it.
But what happens when you get caught up in a winter storm with no winter emergency kit? Or what if the DOT shuts down the freeways and your cell phone stops working?
If it could happen, it will happen to someone. If it's you, you'll be glad you planned ahead. I know I will.
If you'd like to skip over the backstory to this roadside emergency kit, and get right to the list of items I put in my kit, use the shortcuts below. Otherwise, keep reading.
An Unplanned Evacuation
It was 2005. A month prior, I had just moved my family to Richmond, Texas, southwest of Houston. The models showed Hurricane Katrina headed straight at us.
Being our first encounter with a hurricane, we called our realtor to understand how serious it was. She said that she'd lived in the area for more than 20 years and, although the hurricane was still a couple of days from landfall, she and her husband decided to evacuate.
We immediately packed our sons, the dog, and some suitcases in Vanessa's RAV4 and headed for Austin. It usually takes under three hours to get there.
Driving at a snail's pace, we passed one gas station after another with either a sign that said they sold out of gas, or with a line longer than what you see at a Trump rally (ok, that's probably an exaggeration…I don't think anything creates lines of people like a Trump rally).
Though we left earlier than many Houstonians, it still took us 16 hours to reach Austin. We felt worn out and hungry, but we'd made it. In the end, the hurricane didn't hit much of Texas and took a sharp northbound turn in the Gulf.
Looking back, I was woefully unprepared. What would have happened if we'd gotten a flat tire or the car broke down? What if we'd run out of gas? What if the freeway got shut down by an accident, and we'd been forced to camp by the car?
I expect things to just workout. Most of the time, they do. But what happens when they don't? I should have learned from that experience right away, but sometimes it takes time and new circumstances for wisdom to become meaningful.
An Emergency Kit for an Upcoming Road Trip
As Vanessa and I planned a road trip to Florida with our grandson, it got me thinking about a plan for the unexpected.
I read about bug-out bags and survival kits in the past. But traveling with our grandson added another level of importance to being prepared.
So, I made a list of items specific to roadside emergencies and another list related to survival needs.
Since there's plenty of room in the bed of my truck, I decided to get most of the critical stuff put together into one kit.
A few points about the kit:
I don’t believe this is the “ultimate” emergency kit as each emergency requires different items. I think I have most of the essentials covered, but I’m sure others would think of additional items to add (please do so in the comments section).
Depending on your budget, you can spend a lot more than I did. For example, I spent under $40 on the backpack but could have easily spent $400+ on a better bag. I wanted my bases covered without breaking the bank.
After my emergency kit components showed up, I realized how few of the items were "Made in the USA." Even worse, many show they were made in China. That might not bother some people (and might even be celebrated by President Biden),
5 Reasons Low-Calorie Diets Don’t Work Long-Term
Feb 17, 2021
Weight management is more than calories in, calories out.
Unless you're a pro-level athlete who needs to ensure you're eating enough calories, there's probably no good reason to count calories or follow a calorie-based meal plan.
I know…you know someone who lost weight counting calories. Maybe you did yourself. Do you know anyone who kept the weight off for a year or two by continuing to count calories?
I doubt it.
The premise behind calorie counting is that you can measure the calorie content of the food you eat and compare it to the calories you burn. If you burn more than you eat, you'll lose weight.
It sounds simple, which is why this concept doesn’t die. However, this isn’t the way your body or the food you eat works.
Most importantly, the calorie count of the food you eat has a marginal, if any, impact on your body fat. Instead, the macronutrient makeup is what matters.
The Calorie Balance Equation (A Quick Refresher)
You eat calories. You burn calories.
According to the calorie balance equation, if you burn more calories than you eat, you lose weight. If you eat more calories than you burn, you gain weight.
Let's assume you eat 2500 calories per day and want to lose 12 pounds of muffin-top-making body fat in 12 weeks.
One pound of fat contains 3500 calories. So, the theory is, if you create a 500 calorie per day deficit or a 3500 calorie per week deficit, you'll lose a pound per week.
For a calorie-based meal plan to work,
You must be able to count calories in the foods you eat accurately
You must be able to measure the calories you burn during the day accurately
Your body must manage its fat stores only based on the deficit or surplus of calories you create
As you'll see, none of this is reality.
1. Calorie counts are not accurate.
The accuracy of each ingredient's calorie content in a recipe varies, making the calorie count of an entire meal, like the one you'd order at a restaurant, significantly inaccurate.
A study published in the Journal of the American Medical Association found that almost 20% of restaurant's calorie-counts were understated by at least 100 calories.
In another study, published in the Journal of the Academy of Nutrition and Dietetics, restaurant meals contained an average of 18% more calories than what the menu stated, and frozen foods contained an average of 8% more than what the labels stated.
When you’re trying to create a 500 calorie deficit in a day, that’s a significant number.
“Ok, I get that there’s variability at restaurants, but the foods I buy and cook will still be accurate, right? After all, the FDA ensures all food labels are accurate before companies sell the foods, right?”
No and no.
The following are a few questions and answers straight from the FDA:
From Guidance for Industry: A Food Labeling Guide by the Food and Drug Administration (FDA)
Can I use “average” values derived from databases to determine the nutrient content of my product?
FDA has not stated how a company should determine the nutrient content of their product for labeling purposes. Therefore, there is no prohibition from using “average” values for its product derived from databases if a manufacturer is confident that the values obtained meet FDA’s compliance criteria. Regardless of its source, a company is responsible for the accuracy and the compliance of the information presented on the label. Use of a database that has been accepted by FDA affords a firm some measure of security in that the agency has stated that it will work with industry to resolve any compliance problems that might arise for food labeled on the basis of a database that the agency has accepted. A manual entitled FDA Nutrition Labeling Manual: A Guide for Developing and Using Databases is available online.
How many samples of each product should we analyze for nutrition labeling?
FDA has not defined the number of samples that must be analyzed.
Who’s concerned about our children’s and grandchildren’s future?
Feb 11, 2021
What kind of country will America be when our grandchildren grow up? How will my choices today shape that future 20 years from now?
I frequently ask myself these two questions, especially with the country's direction as of late.
Though Communism is still an ideology of the minority here and abroad, its power grows in strength with each stroke of President Biden's pen and Mainstream Media's propaganda.
As Abraham Lincoln pointed out long before becoming the President, if America is to be destroyed, its own people will destroy it. His words have never seemed more prophetic.
At what point then is the approach of danger to be expected? I answer, if it ever reach us, it must spring up amongst us. It cannot come from abroad. If destruction be our lot, we must ourselves be its author and finisher. As a nation of freemen, we must live through all time, or die by suicide.Abraham Lincoln, Lyceum Address, 1838
As a grandparent, I'm afraid of what the world could be once our grandson becomes an adult.
In the past, it made sense to leave the politics to the politicians. But today, the politicians want to rewrite the constitution and dictate health policy, morality, and have the state become the church.
That's too close to Communism to ignore.
Is Communism really a concern for our country?
President Trump said that America would never become a socialist nation. Communism is even worse. Isn't it a little extreme to think that could happen here? Not anymore.
As W. Cleon Skousen wrote in The Naked Communist, 'When Karl Marx was asked what his objective in life was, he said, “To dethrone God and destroy capitalism!'”
The utopian society Communism promises comes at a cost. It requires the dismantling (you've been hearing politicians use that word a lot lately) of everything in a society that's based on capitalism, Christian values, and individual thought.
A successful Communist society eliminates those who disagree and does away with freedom of speech and thought.
How would that happen? Through their different writings, Marx, Engles, and Stalin outlined the process, which sounds vaguely familiar when you consider current events.
They (Marx and Engles) felt it could be done in three steps:
First, by wiping out the old order. “There is but one way of simplifying, shortening, concentrating the death agony of the old society as well as the bloody labor of the new world’s birth—Revolutionary Terror.”
Second, the representatives of the working class must then set up a Dictatorship of the Proletariat. Joseph Stalin described the things which must be accomplished during this period of the dictatorship:
Completely suppress the old capitalist class.Create a mighty army of “defense” to be used “for the consolidation of the ties with the proletarians of other lands, and for the development and the victory of the revolution in all countries.”Consolidate the unity of the masses in support of the Dictatorship.Establish universal socialism by eliminating private property and preparing all mankind for the ultimate adoption of full Communism.
Third, the final step is the transition from socialism to full Communism.
Socialism is characterized by state ownership of land and all means of production. Marx and Engels believed that after a while, when class consciousness has disappeared and there is no further resistance to be overcome, the state will gradually wither away and then property will automatically belong to all mankind “in common.”
Later Lenin explained how the Dictatorship of the Proletariat would pave the way for this final phase. He said the dictatorship would be “an organization for the systematic use of violence by one class against the other, by one part of the population against another….
But, striving for Socialism, we are convinced that it will develop further into Communism, and, side by side with this, there will vanish all need for force,
Cortisol: The good, bad, and fattening effects of your stress hormone
Feb 03, 2021
Like all hormones, cortisol plays a crucial role in your mental and physical health. Unfortunately, today’s lifestyles lead to severe imbalances in cortisol rhythms, which contribute to body fat gain, cognitive dysfunction, muscle loss, and much more.
Many health and fitness experts vilify cortisol. Some ignore its effects on your health.
In this article, I hope to clarify how it works and what you can do to manage it so you remain healthy, lean, and strong.
What is cortisol?
Practitioners often call cortisol your “stress hormone.” But such a nickname does a disservice to this hormone, which is crucial for your health, and important during times of stress and emergency.
When functioning normally, your adrenal glands secrete cortisol according to a circadian rhythm, which energizes your body during the day and helps it fall asleep at night.
Also, stress stimulates your hypothalamic-pituitary-adrenal (HPA) axis, ultimately causing your adrenal glands to secrete cortisol, adrenaline, and noradrenaline. This is why cortisol is so often called your stress hormone.
In healthy people, cortisol:
alters the metabolism of carbohydrates, fat, and protein in favor of quick energy
reduces inflammation
increases blood pressure
increases blood sugar, cholesterol, and triglycerides
controls your sleep/wake cycle
increases energy during times of stress
With disease and chronic stress, cortisol becomes destructive.
Stress and your circadian rhythm control cortisol levels more than anything else.
Stress and the HPA Access
Your nervous system functions between two extremes: sympathetic and parasympathetic.
Your sympathetic system, also known as your “fight or flight” system, sounds the alarm when you’re in danger. In addition to releasing cortisol, you also release adrenaline and noradrenaline, which increase alertness, focus, energy, and reflexes.
Your sympathetic nervous system also shuts down anything that isn’t necessary for survival, such as digestion, your immune system, and your ability to sleep.
At the other extreme, your parasympathetic nervous system helps you relax, recover, digest food, sleep, and remain calm. More often than not, when people want to improve their mental health, they look for supplements or essential oils that stimulate the parasympathetic nervous system.
Each person naturally operates at some point between the two extremes. You can probably think of a few friends who seem frantic all of the time and others who you’ve never seen rattled.
Living for too long in either extreme leads to problems.
Cortisol is part of a larger system of stress management. Focusing only on cortisol, if stress is a problem, addresses only one piece of a larger problem. This is why certain supplements like “cortisol blockers” don’t work. They do nothing to impact adrenaline or noradrenaline, which are also secreted during stressful events.
Short-term stress, such as passing a test, an intense strength training session, or dealing with a cyberbully help you grow stronger, provided the stressor stops, and you’re able to rest and recover.
I need to stress this point because our society has grown progressively fearful of “stress,” to the point that a Facebook outage or an off-putting comment becomes a self-induced catastrophe. During such situations, you’re better off with a little suckituptitude so you can more easily handle a similar situation the next time.
Cortisol and Circadian Rhythm
Your hypothalamus and pituitary gland measure cortisol levels in your blood, which vary throughout a 24-hour cycle.
In a healthy person, levels quickly rise for the first 30-45 minutes after waking up, called the cortisol awakening response (CAR). The increased hormone levels help energize you physically and mentally.
As the day progresses, levels fall, reaching a low point as you go to bed.
Your cortisol rhythm is supposed to move in concert with your circadian rhyt...
Why a Vegan Diet is Dangerous for Developing Children
Jan 25, 2021
The health benefits of a vegan diet in adults are highly controversial. In kids, a vegan diet could be catastrophic.
A new research study from Finland shows that a vegan diet creates numerous deficiencies in babies and toddlers.
While I'm not surprised by the findings, I hope that the plant-based diet folks wake up to the long-term risks of such a diet in young and developing human beings.
The Ethics of Vegan Diet Studies on Children
With most nutrition-related research, you take at least two groups of people and put them on different diets, comparing one against another. Sometimes, a control group that does nothing is also included.
In some studies, researchers test nutrition protocols on healthy adults to see if their health improves or gets worse. For example, researchers compared a high-protein diet to an iso-caloric Standard American Diet and found the high-protein diet led to much healthier outcomes.
In other studies, researchers test nutrition protocols to see if they improve health in unhealthy people.
While it's common to put grown adults on varying nutrition protocols, such research is considered unethical in children. The risk to their long-term health is too significant.
Research Study Design
Instead of creating a study where researchers assign people to specific diets, they found people in the Finnish population already following those diets.
The three groups in the study included:
Babies born from women who ate vegan diets throughout their pregnancies, who breastfed for 15-30 months while eating vegan, and then fed their children a vegan diet for at least a year after breastfeeding.
Same as above while eating a vegetarian diet.
Same as above while eating an omnivorous diet.
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Compared to omnivorous children:
Children on the vegan diets had lower vitamin D status even though vitamin D intakes were the same between groupsChildren on the vegan diets had lower protein and essential amino acid intakeChildren on vegan diets consumed almost no EPA, DHA, or cholesterol
On a positive note, the vegan children did have higher folate intakes.
Why are these nutrient deficiencies so alarming?
Each of the nutrients mentioned above plays a significant role in human growth and development. I highlighted some of the effects of deficiencies below and link to longer-form articles on the nutrients where available.
Note: The quoted sections below come directly from the research study's paper: Vegan diet in young children remodels metabolism and challenges the statuses of essential nutrients.
Vitamin D
Vegan children in our sample had lower status of vitamin D than omnivores despite all vegan families reporting daily use of supplements that reached the daily vitamin D intake recommendations, and the blood samples having been collected during the high peak of seasonal variation in vitamin D status.
Even though the vegan children consumed equivalent amounts of vitamin D as the omnivorous children, their blood levels were lower.
Cholesterol is necessary for vitamin D production, so it's no surprise that their no-cholesterol diets led to lower vitamin D.
The following are health problems associated with low vitamin D levels.
Increased susceptibility to viral infection including the flu and coronaviruses
Increased risk of insulin resistance and diabetes
Heart disease
Low bone density, fractures, and osteoporosis
21 Weight Training Questions, Answered
Jan 20, 2021
I get asked a lot of questions about weight training. Most questions don't require a full article to answer. So, I decided to publish a "frequently asked questions" post with many of those questions. I hope you find it helpful.
You can also get free access to many training tips in the VIGOR Training Facebook group, under the category "Training Tips."
If you don't see your question answered and you're a Nikkola Newsletter subscriber, email me and I'll answer it for you.
Getting Started
Is weight training and resistance training the same thing?
Yes.
Is weight training better than cardio?
Yes. Though cardio burns calories, it does not build or help you maintain muscle mass or bone density. Resistance training builds muscle, bone density, movement proficiency, range of motion, strength, and power. It also improves cardiovascular function and burns calories.
What exercises are most important when getting started?
Almost every exercise you'll ever do is a version of a select group of movements or a combination of them. These movements are:
Squat
Lift (from the floor)
Pull
Press
Rotate
For example, a lunge is a form of a squat. A power clean begins with a deadlift. A medicine ball slam is a form of a vertical pull.
A beginner-level strength training program should focus on these movements.
In addition to focusing on these foundational movements, I also recommend keeping the rep range relatively low. About 5-12 reps per set. In this way, you can focus on perfect form and push yourself to use more weight each week.
Unfortunately, most people new to strength training use high rep ranges while using lousy technique. Like learning how to swing a golf club or shoot a gun, it's challenging to learn the right technique later if you practice poor technique now. You also significantly increase your risk of injury.
Basic movements. Low rep ranges. As much weight as you can use while maintaining strict form.
Technique & Programs
What type of resistance training is best for fat loss?
It depends. If you're brand new to strength training, lower-volume, heavy resistance training would be more appropriate. This ensures you perform the movements with strict form. Your technique is the most crucial part of your training programs.
If you are experienced with resistance training, I usually recommend the following (assuming you eat a high-protein diet, take your foundational five, and get sufficient, quality sleep):
8-12 weeks of heavy, lower volume strength training, using the big compound movements.
8-12 weeks of heavy, higher-volume hypertrophy training, with 2-4 working sets and 6-20 reps per set. This is what most people think of as muscle-building training.
8-12 weeks of higher-volume, high-intensity strength training using higher reps and short rest periods. This is like the pace of a Crossfit workout without as much of the calisthenics or gymnastics movements.
3-8 weeks of more athletic development training to give your body a break before starting over again.
My VIGOR Strength Athlete and VIGOR Everyday Athlete programming cycle through these training periods, and a few others, each year. When you eat right, you should see a significant improvement in how you look and how your clothes feel.
What equipment should I buy for my home?
While home gym equipment isn't cheap, if you commit to using it over the next few years, it'll probably be on par with the cost of a monthly gym membership. You can usually find used equipment to save some money as well. I recommend the following as a minimal, effective home gym setup:
Squat rack with adjustable safety pins, pull-up bar, and a few other optional attachments. The Hammer Strength HD Elite Multi Rack would be one example.
Adjustable bench
Barbell and Olympic plates (less likely to damage floors)
Dumbbells up to 50 lbs, 75 lbs, or 100 lbs. with appropriate rack(s)
Rubber flooring
The Dietary Goals For The United States, 44 Years Later
Jan 14, 2021
A disturbing turn of events took place on my birthday, January 14, 1977. It is one of many examples of the government attempting to influence Americans' decisions with guidance based on opinion and politics rather than scientific evidence.
I’m referring to the publication of the first version of the Dietary Guidelines for Americans. Like the subjects of gun control, social justice, or mass vaccinations, the government’s influence on our dietary choices is based more heavily on opinions and money than real scientific evidence.
After 20 years in health and fitness, I can’t help associating my birthday with George McGovern’s “gift” to Americans: the Dietary Goals for the United States.
The Dietary Goals of 1977
I’ve been less surprised by the government’s misuse of the term “science” than many, as I’ve seen them misuse the term for the past 20 years I’ve been a health and fitness professional.
George McGovern did just that when he pushed through his committee’s report on January 14, 1977.
The report outlined the goals as follows:
Increase carbohydrate consumption to account for 55 to 60 percent of the energy (caloric) intake.
Reduce overall fat consumption from approximately 40 to 30 percent energy intake.
Reduce saturated fat consumption to account for about 10 percent of total energy intake; and balance that with poly-unsaturated and mono-unsaturated fats, which should account for about 10 percent of energy intake.
Reduce cholesterol consumption to about 300 mg. a day.
Reduce sugar consumption by about 40 percent to account for about 15 percent of total energy intake.
Reduce salt consumption by about 50 to 85 percent to approximately 3 grams a day.
Also, the report outlined guidelines for food selection and preparation:
Increase consumption of fruits and vegetables and whole grains.
Decrease consumption of meat and increase consumption of poultry and fish.
Decrease consumption of foods high in fat and partially substitute polyunsaturated fat for saturated fat.
Substitute non-fat milk for whole milk.
Decrease consumption of butterfat, eggs and other high cholesterol foods.
Decrease consumption of sugar and foods high in sugar content.
Decrease consumption of salt and foods high in salt content.
These dietary goals and guidelines formed the basis of the Dietary Guidelines For Americans, the Food Pyramid, and, more recently, My Plate.
Imagine you’re a manufacturer of processed foods. This is like hitting the jackpot! A government-recommended nutrition strategy that minimizes protein (which is expensive and difficult to preserve) and maximizes consumption of carbohydrate-rich foods, which are inexpensive and easy to make in a variety of forms and flavors.
The Politics of Nutritional Science
Over the past 44 years, we’ve continually been told to eat less fat and cholesterol and more carbohydrate-rich foods.
Yet, the evidence for all of these recommendations stems from observational data, or population-based data. Any college freshman could tell you that observational research can never show cause and effect.
Yet, the media and politicians continually use such research to push forward their agendas. They’ve done it with COVID-19, inequality, social justice, gun control, vaccines, education, and more.
The focus on fat began with an observation that in some countries, people eat more saturated fat and have more heart disease, while in some other countries, they eat less fat and suffer less heart disease.
By choosing the right countries to build his case, Ancel Keys from the University of Minnesota showed a correlation between higher saturated fat intakes and heart disease. Keys made his case by cherry-picking the data and publishing his Seven Countries Study.
Gary Taubes, in his book Good Calories, Bad Calories, shredded this pseudo-science. If you want to read nutrition science, I can’t recommend this book enough. As a matter of fact,
How Health Club or Gym Chains Can Thrive in a Peri and Post-COVID World
Jan 07, 2021
Health clubs and home gym equipment companies have always operated as separate, even competing, businesses.
In one model, you provide access to space and equipment for your customers. In the other model, you provide equipment for your customer's space.
Unfortunately, no fitness company to date has built a business that offers both.
I felt this was an opportunity while working at my previous company. I even floated the idea described below by a few people at the time. Today, I feel confident that this is how to capitalize on the current social and economic environment and stand apart from all other membership-based fitness companies.
2020 Was a Wake-Up Call
This past year should be a wake-up call for health club operators around the world. National and local governments could close your business at any time, for as long as they can (un)reasonably justify.
Almost all health clubs lost money. Some closed completely. Thousands of fitness professionals found themselves on unemployment.
That’s not to say fitness was the only industry rocked by lockdowns. The lockdowns hurt many other businesses as well. Local and state governments are unnecessarily handcuffing some still today.
With fitness, though, there’s a certain irony. To protect yourself from COVID-19 and almost any other disease or infection, you need to be healthy. The best way to get healthy is to follow a well-designed fitness program, which you can do at a gym or health club.
Instead of promoting how to build a strong immune system and get healthy and fit, public health "experts" and politicians have only focused on wearing masks and getting vaccines. That nonsense probably won’t change.
As a result, millions of health club members floundered at home with bands, bodyweight movements, and pastel-colored dumbbells. You can only get results for so long with such a limited amount of equipment.
An opportunity has long-existed for the top health club operators to help people get fit at home like they do in their gyms.
A Better Model: The In-Club At-Home (ICAH) Fitness Business
For simplicity, I called this the In-Club At-Home Fitness Business. For more simplicity, I refer to it as ICAH, where appropriate.
A couple of notes before continuing:
Suppose I pitched this concept as a corporate employee or looking for funding from an investment group. In that case, I'd include a plethora of financial data and other stats as part of an official business plan. However, you only need to use common sense to understand the reality of the current problems, opportunities, and value of merging in-club and in-home fitness.
Though any company with enough funding could build an ICAH fitness business, I believe existing health club operators have a few distinct advantages:
Existing membership, canceled membership, and prospective membership audienceExisting equipment manufacturing relationshipsSales and marketing teams that understand the consumers’ mindsetsA local footprint to begin promoting the new part of their business
The ICAH business model combines:
In-home equipment sales and leasing. For a health club to remain consistent with its exercise/training philosophies when guiding people in-club or at-home, it must provide a means for people to use similar equipment in either location. You can’t tell members that deadlifts and back squats are essential when they have access to the gym, and then tell them lunges and picking up grocery bags is good enough when they train at home.Access to online or app-based training programs. Numerous online training platforms already exist. If a company were to build their own platform, I wouldn’t expect it would be “cutting edge,” so it might be better to merge with an existing platform that allows trainers to work with multiple members and members or clients to get individualized programming or to participate as part of a group or team of people with similar goals.
Conditioned to Fear in the Home of the Brave
Dec 30, 2020
On Sunday, October 30, 1938, Orson Welles presented War of the Worlds as a prime-time radio show. Though the show was introduced as a fictional story, many listeners missed the introduction and tuned in to hear that Martians had landed, killed 7000 National Guardsman, and were attacking cities like New York, Chicago, and St. Louis.
About one million Americans believed the story was real. They went searching for gas masks, evacuated some large cities, and thought the end of the world was at hand.
They acted on emotion before checking the facts. You could say they were emotionally hijacked.
It's not unlike many people today.
With the media’s help, many people are afraid of encountering an unmasked human being or getting closer than six feet from someone who is masked. They cleanse themselves with hand sanitizer multiple times per day. Some even wear rubber gloves to open their mail or drive their car.
The talking heads of Mainstream Media and far-left politicians have terrified people as well as Orson Welles did in 1938.
Though there is plenty of scientific data to suggest we need not fear the virus, those facts and the people who present them get censored and canceled to avoid their points of view from negating the narrative.
Some might say it's part of a sinister plan. By causing people to live in fear, they'll be more willing to give up their freedoms. Maybe many in the media and Democrat politicians are just more afraid, and they've projected that fear on the public. Then again, perhaps we've wandered down a path of politics, media, and technology that's led us to become more afraid of something like COVID-19 than we would have been decades prior.
Why are so many people so scared?
Unless Jesus comes back, we all have a 100% chance of dying at some point. For those who know that this life is not the end, death isn’t so scary.
We'd all like to experience life as long as possible and spend more time with our friends and family, but we know that believers get something even better after this life.
However, as I pointed out in my article A Call to Christians to Stand Up for What's Good and Against What's Evil, we've seen an abrupt decrease in Christians across America and an equal rise in people who do not identify with any religion or faith. If you believe the end of your life is the end, the idea of dying could be terrifying.
But there is something more to the fact that so many people have jumped on the fear bandwagon without first checking if it was an appropriate response.
A scared minority makes a scared majority.
We live in the country and have many deer visit our backyard. A half dozen could be eating from the feeder together, but if just one gets spooked and runs, the others run with it. The fear of one spreads to the group.
Scientists at Rensselaer Polytechnic Institute discovered that once 10 percent of the population adopts an idea, it spreads like a California wildfire across the entire population. If less than 10 percent hold a belief, nothing happens.
The population of the United States is about 332 million. If two-thirds of the people are adults, that's about 220 million people. So, you'd need about 22 million people to get scared of a virus for the majority of people to get scared.
Through social media and television influences, it's easier to fake people into fear than you might realize.
Read also: Unmasked. Unmuzzled. Unvaccinated. Unafraid.
Fear porn
Since the spring of 2020, Mainstream Media has been sensationalizing stories and headlines to draw viewers and readers.
They used footage from Italy to make it appear that a hospital in New York was overwhelmed in chaos. They had hospital staff line up outside a hospital to make it appear people were waiting in long lines to get tested.
They set up tents outside hospitals to make it look like the hospitals were overwhelmed.
They cherry-picked nurses and doctors who described individual cases...
A Call to Christians to Stand Up for What’s Good and Against What’s Evil
Dec 23, 2020
How has our culture taken such an abrupt turn toward sin and evil this past year?
Strip clubs and casinos stay open while churches get closed? Protests, looting, and riots are commendable, while patriotic rallies are condemnable?
According to Mainstream Media, it's “okay” to:
kill a baby in its mother’s womb (600,000 per year in the U.S.)
change a child’s gender before he or she is old enough to drive a car
steal, lie, slander
celebrate almost every form of sexual behavior other than that between a married man and woman
commit fraud across a national election as long as it's in order to get out the President the MSM doesn't like
“Woe to those who call evil good and good evil, who put darkness for light and light for darkness, who put bitter for sweet and sweet for bitter.”
Isaiah 5:20 NIV
Where did the Christians go?
Though Christianity has been a significant part of American culture since the nation's founding, the percentage of Christians in America has declined dramatically over the past decade.
At the same time, the percentage of people who don't believe in a god at all has risen at almost the same rate as the fall in Christians.
Most of the drop in the percentage of Christians has been made up of people who don't consider themselves part of any faith.
Check out the following data from the Pew Research group as of October 2019.
I don't know about you, but I was shocked by the decline in Christians over the past decade. Yet, it explains why so much of what was once considered evil is now regarded as good.
Though two-thirds of the population consider themselves Christians, only a small percentage stand by the Bible as the Word of God and call out sin and evil when they see it.
Quiet Christians open the door for evil to have its way in the world. Seeing evil and remaining silent is like saying you support it.
Evil: profoundly immoral and wicked
Some who believe they attend Christian churches are taught that the Word of God is modifiable by modern-day mankind.
“For the time will come when people will not put up with sound doctrine. Instead, to suit their own desires, they will gather around them a great number of teachers to say what their itching ears want to hear.”
2 Timothy 4:3 NIV
The worst thing we can do is nothing. The second-worst thing we can do is to complain in an echo-chamber of like-minded people but remain afraid to speak up outside of a group of people who agree with us.
If we keep our Christian faith to ourselves, how will we empower others to be bold in their faith? The more confidently we profess our faith, the more we instill confidence in others to do the same.
Is it uncomfortable? Sure. Will some people attack you for your faith? Absolutely.
But if you believe Jesus was whipped until His flesh was shredded, beaten until He could hardly stand up, made to wear a crown of thorns that sliced through His scalp, forced to carry part of the cross He'd be hung on, nailed through his hands and feet, and hung and suffocated until He died to save you from your sins,couldn't you handle a little name-calling and social ridicule for standing up for Him and His Word? I know I need to be able to.
Read also: Victimhood Fragility: 4 Ways We're Weakening Our Bodies and Minds.
What One Generation Tolerates, the Next Generation Will Embrace
Our culture is like a frog in a pot of water. If you toss the frog in boiling water, it hops right out. If you put it in cold water and gradually increase the temperature, it might never notice the temperature rising and remain in the water until the heat kills it.
John Wesley wrote these words almost 300 years ago:
What one generation tolerates, the next generation will embrace.
John Wesley
What Baby Boomers and my generation tolerated, millennials embrace, not because the decades have changed us, but because we've tolerated the changes over the decades.
Quercetin: Health Benefits, Food Sources, Dosages, and Contraindications
Dec 15, 2020
Quercetin has quickly become one of the hottest-selling nutritional supplements in recent history. And rightfully so. It's a potent immune-supporting compound.
However, quercetin offers more health benefits than immune-support alone. Find out why this flavonoid is so fabulous.
What is quercetin?
Quercetin is one of more than 4000 types of flavonoids found in plants. Flavonoids include many subcategories you've probably heard of but given little thought to:
flavones
isoflavones
flavanones
chalcones
Plants produce polyphenols as a defense against radiation and pathogens. When we eat or consume them, they play protective roles in our bodies too.
The average person consumes about 14 mg of quercetin per day through their diet. It’s found in a variety of plant foods, as shown in the table below.
Food and Beverage Sources of QuercetinApplesBlack and green teaBlueberriesBroccoliBuckwheatCapersCherriesChokeberriesCilantroCitrus fruitsCranberriesCurly kaleDillGrapesLeeksLingonberriesLovageOnionsRed wineTeaTomatoes
Quercetin Health Benefits
Though quercetin offers numerous health benefits, once consumed, we don't absorb it very well. To derive the benefits I discuss here, you either need to eat loads of quercetin-containing foods or supplement with quercetin liposomes or phytosome, specific types of supplements designed to maximize absorption.
Liposomes and phytosome surround quercetin in a lipid shell. Lipids pass from the digestive system into your circulation easily, so quercetin liposome and phytosome have much greater bioavailability than plain quercetin.
Research shows quercetin phytosome increases blood levels by 20 times compared to plain non-phytosome versions of the supplement.
Antioxidant support
Free radicals are a natural part of life. Intense exercise, environmental toxins, smoking, stress, and poor nutrition accelerate free radical production.
Antioxidants squelch free radicals before they can cause widespread damage to your cells. Quercetin seems to be one of the most potent antioxidants.
Quercetin is a more potent antioxidant than other antioxidant nutrients, such as vitamin C, vitamin E, and β-carotene, and it can chelate transition metal ions, including iron.”
Dong YS, et al.
Research shows quercetin protects cells from some of the damage of cigarette smoking, though that doesn’t negate the problems smoking causes. It might be helpful if you spend a lot of time in front of bonfires or campfires, too.
Oxidative stress is also a known contributor to neurodegenerative diseases such as Alzheimer’s or Parkinson’s disease. Animal research shows the combination of quercetin and fish oil protects the brain from oxidative stress.
Body composition improvement
Animal research shows quercetin may prevent body fat gain when eating a higher-calorie, weight-gaining diet. In the study, animals ate a high-fat, high-calorie diet and took the supplement and showed an increase in their metabolic rates. The elevated metabolic rate may have offset the effects of the high-fat diet as they did not gain body fat.
In overweight and obese humans, supplementation with 100 mg per day of quercetin over 12 weeks reduced body fat percentage and body mass index. In another study using 150 mg per day, people experienced a reduction in waist circumference and triglyceride levels.
Cardiovascular health
People with hypertension and with the ApoE3 gene took 150 mg per day of quercetin for six weeks. Their blood pressure decreased by 3.4 mmHg. That might not seem like a lot, but each 1 mmHg decrease is equal to a 2-3% reduction in cardiovascular disease risk on a population level.
Endothelial cells line your blood vessels. When they become dysfunctional, the vessels don't relax and contract like they're supposed to. The rigid blood vessels become fragile, which leads to injury and inflammation. Quercetin helps relax blood vessels and enhances their function.
mRNA COVID-19 Vaccines: Advantages, risks, and unanswered questions
Dec 10, 2020
Somewhere between a modern-day medical miracle and the advent of genetically modified human beings lies the truth about the COVID-19 vaccine.
I survived leukemia 40 years ago, so I appreciate the life-saving therapies and procedures of modern-day medicine.
At the same time, I'm not naive enough to believe doctors know everything, drug companies are open books of honesty, or the talking head on Mainstream Media puts truth ahead of ratings or sponsorships.
It's more important than ever for individuals to take personal responsibility for their health and invest time into understanding the pros and cons of decisions such as whether or not to get the COVID-19 vaccine.
In light of the massive hysteria surrounding COVID-19, many Americans are all but begging for a vaccine and accepting whatever their favorite talking head had to say about it.
This blog post won't give you all the answers. I hope it dispels a few myths you might have heard and opens your eyes to some alternative points of view on the vaccine. More than anything, I hope it encourages you to look beyond Google to get answers to the questions you might still have.
Updated 5/26/21 with details about VIPIT and myocarditis.
What is an mRNA vaccine?
Most vaccines you’re familiar with, such as the flu vaccine, contain weakened versions of a virus. When injected, your immune system attacks the virus as it would a full-strength version. Through the immune process of beating the vaccine version of the virus, you’re more prepared to beat the full-strength version if you get infected with it.
mRNA vaccines do not contain viruses. They include the mRNA of a component of the virus.
mRNA vaccines do not contain any virus particle. Instead, they contain a lab designed copy of messenger RNA found in the virus.
In the COVID-19 vaccine, the mRNA contains the instructions for building something called a spike protein.
Instead of injecting you with a weakened version of the actual virus, a healthcare provider injects you with the blueprint for building a spike protein inside your cells. Your cells contain the building blocks, so once the mRNA makes its way inside your cells, your cells do what the mRNA instructs.
You end up building the spike protein yourself, which in my opinion, is a little weird, but I'll reserve my beliefs for the end.
Once you create the spike proteins, they appear on your cells' surfaces. Your immune system recognizes them as antigens, foreign material. It launches an attack on the antigens, which causes you to create antibodies.
In theory, once you’ve developed the antibodies for those spike proteins, you should have a certain level of immunity from the actual virus. If you were to get infected, your immune system would attack the virus by attacking the spike proteins.
mRNA degrades quickly, so (in theory) the mRNA disappears from your cells within a couple of days. It does not remain in your cells indefinitely.
To be clear, this is unlike any other vaccine approved for use in humans. Though mRNA vaccines have been in the works since the early 1990s, animal testing failures have prevented them from being used in humans.
Read also: How are the COVID-19 Cases Counted?
Advantages of mRNA vaccines
mRNA vaccines offer a few advantages over traditional vaccines and DNA vaccines.
First, they’re supposed to be safer. Because the mRNA can be synthetically manufactured in a lab, there’s little chance of vaccine variance from one sample to the next.
Second, they're produced faster and cheaper than traditional vaccines. With traditional vaccines, you have to "grow" them. That takes much longer. The virus grows in a specific environment, which can also trigger side effects in the vaccine recipient. Creating a specific mRNA strand can be done quickly and easily in a lab.
Third, though RNA is a component of “genetics,” the RNA does not alter your body’s DNA. At least that’s the expectation with the COVID-19...
Anti-Androgens: Beware of Supplements That Suppress Testosterone
Dec 01, 2020
Like pharmaceuticals, nutritional supplements rarely cause only one effect on your physiology. Sometimes, supplements offer numerous health benefits and few, if any, side effects.
On the other hand, some supplements provide benefits for certain people while also causing undesirable side effects. Such is the case with many anti-androgen supplements.
You might have only read of the benefits of the supplements below. For example, you might think of saw palmetto and imagine a healthy prostate. But you don’t consider the fact that saw palmetto supports a healthy prostate, at least in part, by suppressing testosterone.
In this blog post, I cover some of the most well-known and research-supported anti-androgen supplements.
For certain people, these supplements provide significant health benefits. For others, they can cause unwanted side effects.
What is an anti-androgen?
An anti-androgen suppresses the production of testosterone or blocks its effects on its target cells.
Androgens are testosterone-related hormones. Though their levels are much higher in men than in women, women also need testosterone.
Excess testosterone contributes to:
Prostate cancer
Excessive sexual desire
Acne
Male pattern baldness
Excessive female hairiness
Polycystic ovary syndrome (PCOS)
To treat these conditions, doctors often prescribe anti-androgen pharmaceuticals or supplements.
Your hypothalamus, pituitary gland, and gonads all play roles in testosterone production. An anti-androgen may target any of the production steps, or it may block the effects of the androgen on target cells.
Though anti-androgenic drugs and supplements are useful in treating high testosterone, their testosterone-lowering effects can lead to problems in those who don't have pre-existing, elevated testosterone.
If you have optimal, normal, or already-low testosterone, anti-androgen drugs and supplements may cause or exacerbate low testosterone symptoms.
Effects of anti-androgens
Long-term use of anti-androgens can lead to:
SystemSigns & SymptomsCirculationHot flashesSweatsCentral nervous systemInsomniaNervousnessMood & cognitionIrritability & fatigueReduced sense of wellbeingReduced motivationImpaired short-term memoryDepression / low self-esteemMasculinityReduced vigor and physical strengthSexualityReduced libidoErectile dysfunctionImpaired orgasmImpaired ejaculation and reduced ejaculation volumePhysical featuresDecreased muscle massAbdominal obesityLoss of body hairIncreased total body fatBiochemistryDecreased HDL, Increased LDLOsteoporosisReduced red cell volumeTable adapted from An Update on Anti-Androgens, Grant P, et al.
As you can see, if someone accidentally suppresses testosterone, it can lead to some extremely negative issues.
Read also: Irritable Male Syndrome, Andropause, and Reclaiming Your Manhood.
Anti-Androgenic Supplements
Because supplements can have numerous, unrelated effects on the body, you could take something for one benefit while also dealing with an undesirable side effect.
The following supplements have anti-androgenic effects.
Reishi (Ganodema lucidum)
Reishi has been used in Chinese medicine for thousands of years. As a medicinal mushroom, it is often recommended to support immune function and help combat viral and bacterial infections. It acts as an antioxidant and promotes normal blood sugar levels, as well as a healthy liver.
Reishi reduces levels of 5-alpha reductase, which then reduces the conversion of testosterone to DHT. Though excessive levels of DHT contribute to an enlarged prostate, acne, and male-pattern baldness, you need this potent form of testosterone.
Reducing DHT too much leads to the symptoms of low testosterone listed above.
Licorice (Glycyrrhiza glabra)
Licorice root also has a long history of use in Chinese medicine and has been used since before the Greek and Roman empires.
It has traditionally been used for digestive issues,
Eccentric Exercise: More Muscle and Strength with Less Wear and Tear
Nov 24, 2020
When used appropriately, eccentric exercise helps you build more muscle and improves strength while giving your joints a break from the grind of concentric-focused, traditional strength training workouts.
Unfortunately, eccentric training is often overlooked and underutilized.
In this article, I’ll answer the following questions:
What is eccentric training?
What are the benefits of eccentric training?
What are the risks of eccentric training?
I’ll explain how to combine eccentric training and tempo to build muscle faster, using lighter weights and giving your nervous system and joints a break.
What is eccentric exercise?
Scientifically speaking:
An eccentric (lengthening) muscle contraction occurs when a force applied to the muscle exceeds the momentary force produced by the muscle itself, resulting in the forced lengthening of the muscle-tendon system while contracting. During this process, the muscle absorbs energy developed by an external load, explaining why eccentric action is also called “negative work” as opposed to concentric (shortening) contraction or “positive work.”
Stéphanie Hody, et al. Eccentric Muscle Contractions: Risks and Benefits
Put more simply, eccentric contractions control movements in the direction of gravity's pull, and concentric contractions create a force against gravity.
For example, in a push-up, the eccentric portion of the movement is where you lower yourself to toward the floor. Your pecs, triceps, and anterior deltoid remain contracted as they lengthen to allow you to descend towards the floor.
In strength training jargon, an eccentric contraction is also called a "negative," and the concentric contraction may be called the "positive."
When most people weight train, they reach a point of concentric muscle failure while still having plenty of strength to continue performing eccentric contractions.
Reaching eccentric muscle failure improves concentric strength as well as eccentric strength.
Benefits of Eccentric Training
The following are some of the benefits of eccentric training:
Greater anabolic signaling
Eccentric training creates a more significant anabolic signal, which helps build muscle faster than traditional strength training. Muscle damage or inflammation may trigger a greater anabolic signal.
Less nervous system or central fatigue
Excessive heavy strength training takes a toll on your nervous system.
For a high-performance athlete who has no other focus beyond training, competing, and recovering, that might be okay.
The average person with inconsistent sleep patterns, mediocre nutrition, and higher personal or professional stress, training heavy, year-round, can't handle that same stress level. It leaves them physically and emotionally drained.
Though eccentric training is very difficult, it doesn’t cause the same drain on your nervous system as other types of strength training does. People with adrenal fatigue, chronic fatigue, chronically high stress levels, or who are sleep deprived might also benefit more from eccentric training than traditional training.
Gains in strength and muscle mass
This is probably why you’re reading this article. If there wasn’t a superior benefit for muscle and strength gains, I wouldn’t be writing about eccentric training either.
Like any training style, you might eventually plateau or get bored, so I don't recommend eccentric training as the only way to train. But it can be an effective component of an annual training plan.
Improved speed, power, and agility
Eccentric movement isn’t only about weight training.
Running downhill, landing when you jump off a box or slowing your lateral momentum so you can sidestep and run the other direction are all examples of eccentric muscle contractions.
Eccentric training improves the performance of eccentric movements. So, if an athlete participates in a sport that relies on eccentric strength,
Is Hydrogen-Rich Water Good For You?
Nov 21, 2020
When someone asks you about a natural health product you haven’t heard of, what is your gut response?
For many years, mine was, “If I haven’t heard of it, it must not be that good.”
I thought I knew of all the natural products that actually worked. My ego often got in the way of me being open-minded.
In 2014, two things happened that changed my perspective. Vanessa decided to get started with essential oils, and I tore my bicep tendon while deadlifting.
I hadn’t heard much about essential oils, and after Vanessa had been using and talking about them for a few months, I finally started paying attention. I was impressed. Really impressed by what I read about them.
In the middle of the year, I tore my bicep tendon, and with a goal of getting back to deadlifting in half the time the surgeon said it would take, I read and investigated all sorts of unique therapies.
My eyes started opening to how much effective stuff I didn’t know about. Today, when someone asks me about something new, I’m more likely to be open-minded and learn or experiment before forming an opinion.
Hydrogen-rich water started hitting my radar, and before I jumped to conclusions, I read and researched. I quickly realized there was another natural health option I wasn't previously aware of.
The research fascinated me.
I’ve been missing out on yet another potential tool in my health and fitness arsenal. I’m not alone, though. Hydrogen-rich water is a relatively new concept in the United States.
Before you dismiss what you might hear, take a look at some of the information I’ve collected below. Then give it a try. What have you got to lose, other than a few more trips to the bathroom from drinking more water?
What is hydrogen-rich water?
As the term suggests, "hydrogen-rich water" is water that goes through an electric or chemical reaction, significantly increasing the concentration of hydrogen molecules.
The health benefits of hydrogen were first explored several decades ago. Hydrogen-rich water was first tested in 2004 in Japan. The first human study of hydrogen-rich water took place in 2008. As science and public acceptance go, it’ll probably be another 5-10 years before the term “hydrogen-rich water” is known by much of the public.
Hydrogen-rich water has been shown to be as effective in delivering hydrogen to the body, as the inhalation of hydrogen gas, which is reserved for a clinical setting, since the hydrogen tanks are flammable.
Hydrogen and Free Radicals
Hydrogen is a free radical scavenger, or antioxidant, which is why scientists became interested in using it for supporting optimal health. Free radicals, or reactive oxygen species, cause damage to the membranes of cells. They are thought to be the main cause of aging, and the development of cancers.
Some free radicals are actually healthy. The simple act of breathing or lifting your arm produces some free radicals. But when the production of free radicals, or exposure to them from the environment, exceeds what we can handle, we run into problems.
Hydrogen gas can be inhaled by patients in a clinical setting. Hydrogen is also delivered via an IV, and over the past several decades, has been shown to be beneficial in a concentrated water.
Hydrogen gas has a very low molecular weight, so it diffuses through tissues quickly once it is consumed.
In the body, higher concentrations of hydrogen appear to do three main things:
Acts as an antioxidant: Hydrogen gas has the ability to quickly diffuse throughout the body and pass through tissues including the blood brain barrier, where it can find free radicals.Signals gene expression: It can have a positive health effect on other areas of the body that are not related to the development of free radicals, because it actually switches certain genes on or off to support optimal health.Alkalinizes the blood: Hydrogen has an acid-lowering effect, meaning it helps to slightly increase the pH of the blood.
More Research Support for a High-Protein Diet for Weight Loss
Nov 19, 2020
Another study adds to the evidence that a high-protein diet is best for weight loss.
I’ve been promoting the health benefits of a high-protein diet for years. During that time, research and experience have only added evidence to the idea that a high-protein diet is ideal for weight management.
A study published in The American Journal of Clinical Nutrition adds further evidence to protein’s impact on body fat.
Research Study Design
Researchers compared the impact of consuming only protein-rich shakes multiple times each day to an equal-calorie, normal-protein, whole-food diet. They use the term high-protein total diet replacement (HP-TDR) to describe the protein-shake only protocol.
The total energy intake was the same between the two diets, but the high-protein diet group consumed 211 grams of protein per day, while the control group consumed 83 grams per day (about the same as the average American consumes each day).
High-ProteinControlEnergy, kcal/d2129 ± 2412128 ± 241Protein % energy39.9 ± 0.315.3 ± 0.3 g/d211 ± 283 ± 9Fat % energy24.9 ± 0.330.2 ± 0.3 g/d58 ± 672 ± 8Carbohydrate % energy35.2 ± 0.354.4 ± 0.4 g/d186 ± 21295 ± 34Sugars, g/d179 ± 214.6 ± 0.5Fiber, g/d4 ± 092 ± 12Saturated fat, g/d 12 ± 129 ± 3Monounsaturated fat, g/d35 ± 316 ± 2Polyunsaturated fat, g/d5 ± 031 ± 4Cholesterol, mg/d38 ± 917 ± 1
I have to point out a few things about the high-protein diet, outside of the protein, that a typical dietitian would say is bad. I do so only because when people focus only on components of nutrition such as sugar or fiber, they overlook the components of a diet that really make a difference.
As this study shows, a higher-protein intake has a significant, positive impact, in spite of other aspects a dietitian would say will make you fatter and sicker.
First, the difference in sugar intake. The high-protein group consumed 179 grams of sugar per day, 96% of their total carbohydrate intake. It’s also more than seven times what is recommended for daily sugar intake by public health advocates. Sugar is supposed to make you fat, right? Or a diabetic? We’ll see…
Second, the difference in fiber intake. Low-fiber intakes are also supposed to make you fat, aren't they? Well, the high-protein group consumed only 4 grams of fiber per day. Meanwhile, the control group consumed 92 grams of fiber per day.
When you speak to a typical nutritionist or dietitian, they’ll often speak of sugar as poison and fiber as a miracle food. Both points of view are highly exaggerated.
Third, the protein source was soy. I typically recommend avoiding soy protein. It has a lower bioavailability and contains soy isoflavones, which mimic estrogen. Would the results be different from an animal-based protein source? Perhaps, but based on other research, I'd expect a similar outcome. That said, the results in this study speak for themselves.
The study participants spent 32 hours in a whole-body calorimetry unit (WBCU), which is the most accurate and expensive way to track metabolic rate measures.
The following is a visual depiction of the study protocol:
Due to its expense and the difficulty in having someone live in a WBCU for days or weeks, this is a short-term diet study. It's possible the findings would change over time, but based on my experience with clients eating higher-protein diets, I highly doubt the results would change with a longer study duration.
Study Findings
According to the study authors:
The primary findings of this study were that compared with a standard North American dietary pattern, a HP-TDR led to higher total EE, increased fat oxidation, and negative fat balance (likely implying body fat loss).
Increased daily calorie expenditure, sleep, and post-meal metabolic rate
While individuals resting or basal metabolic rates did not change, they did burn more calories in total for the day, during their post-meal window, and even during sleep.
Can you lose weight without cardio?
Nov 11, 2020
Can you lose weight without doing cardio? Should you even do cardio as part of a weight loss program?
If you asked the average person how to lose weight, they'd tell you, "eat fewer calories and do lots of cardio." Heck, if you asked the average, inexperienced personal trainer, he or she would probably say the same thing.
If you asked a VIGOR Training member, they'd (hopefully) tell you, "Eat more protein, follow a good strength training plan, and get at least seven hours of sleep each night."
At least that's what I tell them.
Not only can you lose weight without doing any cardio; for most people, I recommend avoiding cardio as part of a weight loss or fat loss program, at least until they're very near their goal weight. Here's why.
Weight loss isn't just about calories in, calories out.
Calorie counts are the crack that keeps people on cardio. The more calories they burn, the faster the weight comes off. Or so they hope.
You've probably seen this fat loss math multiple times:
A pound of fat contains 3500 calories
To lose a pound of fat per week, you need to create a 3500 calorie deficit
If you burn 500 calories more than you eat each day, in a week, you'll lose a pound of fat
It doesn't work that way. At all. Here's why:
The calorie counts on cardio equipment are woefully inaccurate
Calorie counts on unprocessed and prepackaged foods are also inaccurate
Your daily calorie expenditure fluctuates significantly based on stress levels, immune system activation, sleep patterns, hormonal cycles (in women), the temperature of your environment, etc.
The calories you burn vary based on the types of foods you eat, your hormones, mood, medications, dietary supplements, and more.
Your body's management of energy is way more complicated than the calorie balance equation suggests.
I could go on an on. The point is this: Burning calories is not the most important aspect of losing body fat. And if burning calories isn't the most important, then doing cardio to burn more calories probably doesn't make sense.
Cardio can cause muscle loss, which makes it harder to store carbs and burn fat.
You want to store carbs and burn fat.
Where do you store carbs? In your liver and skeletal muscle. The more muscle you have, the more carbs you can store.
If you don't have much muscle, either because you follow a very low-calorie diet or do an excessive amount of cardio, you won't have anywhere to put the carbs in your diet. When you eat them, they stay in your bloodstream, which triggers insulin, which causes you to store fat and burn sugar.
The more cardio you do, the more muscle you can lose.
As your body adapts to cardio, it sheds extra muscle to make your endurance training easier.
Cardio can also increase cortisol levels, which further breaks down muscle.
Also, each pound of muscle you have burns a small number of calories each day.
The more muscle you have, the more you calories burn, even when sitting still. So, if you do cardio and lose muscle, you lose the ability to burn those calories.
Cardio can suppress thyroid function.
Adding endurance training or cardiovascular exercise and keeping the diet the same can lead to hypothyroidism.
The greater the gap between the amount of food consumed and the amount of cardiovascular exercise completed, the lower your thyroid levels can decline.
As thyroid levels fall, metabolic rate declines, and your mental and physical energy dissipate. That makes it harder to keep seeing weight loss and makes it more challenging to exercise even if you want to.
Weight training, walking, and a high-protein diet: A better approach to weight loss.
For most people, weight training, walking, and a high-protein diet are a much better weight loss approach.
Weight training helps you build muscle, boosts your metabolic rate, stimulates growth hormone and testosterone, and increases your capacity for carbohydrates.
Why You Should Workout While Injured
Nov 05, 2020
In almost all cases, if you exercise after getting injured, you’ll recover faster, avoid unnecessary weight gain, and maintain better well-being than if you use your injury as an excuse to become sedentary.
I’ve met many people over the years who explained they got injured years ago, stopped exercising, and gained weight, and years later, finally got sick of how they looked and felt. That should never happen.
You should workout while recovering from most injuries. There are exceptions, so check with your doctor. In most cases, if you're able to move a limb or two, you should get back to strength training as soon as possible. Here's why.
Reduce tissue lost in injured limbs
Following an injury like a bicep tendon rupture, broken bone, or severe strain, you quickly begin losing muscle. Not only does the injury itself cause muscle breakdown, the fact that you don’t use it, or the surrounding muscle, causes rapid tissue loss.
For example, a torn bicep doesn't affect only your bicep. If you don't use your arm, it affects your forearms' muscles, which impact your grip strength, tricep, and the muscles in your shoulder, back, and chest on that same side.
A hamstring injury limits your use of muscles in your thighs, lower leg, hip, and low back.
The good news is, when you exercise the non-injured limb, you’ll reduce the muscle loss of the injured one.
A study published in the Scandinavian Journal of Medicine & Science in Sports adds more evidence to the benefits of exercising with an injury.
In the study, researchers divided 30 participants into three groups:
Immobilized arm without strength training
Immobilized arm with eccentric-only strength training
Immobilized arm with concentric and eccentric strength training
In each case, the participants' non-dominant arms were immobilized for four weeks.
The eccentric-only group completed 3-6 sets of 10 reps with the non-immobilized arm, using 80-120% of 1-RM. The concentric + eccentric group performed the same volume using 60-90% of 1RM.
Both types of strength training reduced muscle loss in the immobilized arm, though the eccentric-only had a more significant impact.
Other studies have come to similar findings.
Create a hormonal environment that speeds tissue regeneration
Following a weight training session, testosterone and growth hormone increase. Both hormones help to build and maintain muscle tissue.
The higher the intensity of your strength training session, the more significant effect it has on these hormones, as well. That means leg training is an essential part of injury recovery, even if you injured one of your legs.
For example, after I ruptured my Achilles' tendon, I did many single-leg strength training sessions. In part, I wanted to take advantage of the crossover effect I covered above. But I also knew that leg training raised growth hormone and testosterone levels much more than upper body training sessions.
With one leg in a boot or cast, you can still do multiple variations of single leg squats and leg presses.
Following my distal bicep tendon rupture, I trained legs at least twice per week while also doing single arm upper body sessions.
The point is, the same hormones that help you build muscle help you speed recovery from injuries.
Maintain better blood sugar control and reduce the formation of AGEs
Elevated blood sugar leads to the formation of Advanced Glycation End products (AGEs). AGEs are combinations of sugar and proteins, lipids, or nucleic acids.
Not only do AGEs contribute to the aging of skin and development of heart disease, but they also slow wound healing and amplify scar formation. In most cases, you want to minimize scar tissue formation, or you’ll affect the function of the connective and muscle tissue as you recover.
By strength training while injured, you’ll help maintain healthier blood sugar levels and limit the formation of AGEs.
Tangerine Essential Oil, Sedation, Sleep, and Focused Thinking
Nov 04, 2020
According to a new study published in the journal Molecules, inhalation of diluted tangerine (Citrus tangerina) essential oil causes sedative-like effects and decreases the time it takes to fall asleep. It also indicates the inhalation of undiluted tangerine EO enhances focused thinking.
Ten men and ten women participated in the study. Researchers dropped 50 uL, or one drop, of tangerine essential oil on a piece of filter paper and attached it under the subjects' noses to test the effects of inhalation on their brain waves.
During another part of the study, the researchers diluted 25 uL of the EO to concentrations of 1:1000 and 1:8000. Then, they put the diluted EO on filter paper and inserted two pieces of filter paper into the participants' pillow cases. This part of the study measured the effects on subjects' brain waves and sleep onset latency (how long it took to fall asleep).
They discovered:
inhalation of undiluted tangerine essential oil stimulated the sympathetic nervous system, increasing brain activity related to focused thinking.
inhalation of diluted tangerine essential oil caused a sedating effect and decreased the length of time it took to fall asleep.
In essence, inhaling undiluted tangerine EO would be more beneficial during the day, and diluted tangerine EO would be more useful in the evening.
Inhalation, Internal, and Topical Use
One of the most undervalued effects of essential oils in the fitness world is their benefits through inhalation.
Part of the reason so few fitness enthusiasts understand their benefits is how essential oils are allowed to carry health claims.
People primarily use essential oils three ways:
Internal: When taken internally, essential oils can be considered a “food” or a “dietary supplement.” When sold as a dietary supplement, an essential oil product can carry approved health claims on its label. When sold as a food ingredient, it cannot. Health claims include statements like “supports restful sleep” or “enhances digestive function.”
Topical: When essential oils are applied topically, they’re considered a cosmetic, even though the oils are small enough to be absorbed through the skin and have a physiological impact. Cosmetics do not carry health claims except if it’s related to skin health, complexion, etc.
Inhaled: Essential oils can be inhaled directly from the bottle, the palm of your hand, through a diffuser, or in many other ways. When inhaled through the nose, the oils reach the olfactory nerves and can affect the nervous system. They also pass into the bloodstream. However, when recommended for inhalation, essential oil products cannot carry health claims.
This last issue is unfortunate. A massive amount of research supports the use of inhaled essential oils to positively impact mood, energy, sleep quality, concentration, and athletic performance.
But, since essential oil product labels cannot contain these research-supported health benefits, most people don't know about them.
This study on tangerine essential oil is a perfect example. Think about the number of people who need to get better quality sleep. Tangerine essential oil is inexpensive, smells great, and doesn't have the known side effects of sleep medication.
Yet few people outside of EO distributors would think to diffuse it at night to support their sleep.
What's in Tangerine Essential Oil?
Tangerine essential oil comes from the peel of the fruit. It's cold pressed, which squeezes the oils out without exposing them to excessive heat.
The most concentrated compounds in the oil include:
Compounds in Tangerine Essential Oild-Limoneneγ-Terpineneα-PhellandreneCampheneβ-PineneSabinene3-Careneβ-Myrcene2,4,6-Octatriene3,4-dimethyl-, o-CymeneOctanalNonanalLinalool
Each of these constituents causes unique effects on your physiology.
And each essential oil offers unique benefits as well. As the study authors wrote:
The Best Multivitamins for Men and Women
Oct 21, 2020
A high-quality multivitamin is the first supplement I recommend out of my Foundational Five. In the time it takes to swallow the capsules, you significantly increase your total nutrition intake for the day.
As important as they are, I'm often surprised by how few people understand the importance of taking multivitamins each day.
If you still don’t understand why you need a high-quality multivitamin, start here. If you know why but don’t know which multivitamin is best, this post is for you.
If you didn’t read my blog post on how to identify a high-quality multivitamin, here are a handful of criteria to consider. In the best multivitamins, you’ll find:
The natural form of folate, not folic acid
Methylcobalamin, not cyanocobalamin
Mineral chelates (i.e. bisglycinate)
Vitamin K2, not just K1
Well-above the Daily Value (DV) for most vitamins
Other health-promoting ingredients, such as herbs, adaptogens, amino acids, etc., at efficacious dosages
It’s not enough for the label to boast 100% of the Daily Value (DV) of essential vitamins and minerals. You need the forms your body absorbs.
Low-quality, low-priced multivitamins use forms of essential nutrients you can't absorb. The label might look impressive, but if you can't use the nutrients, you just create premium-priced urine.
Other than the gummy multivitamin I recommend for kids, each of the products that made this “best” list makes an excellent multivitamin for women. Men would benefit from all of them other than the gummy and the prenatal multivitamin.
These multivitamins are professional-quality supplements. As such:
The packaging isn’t designed for retail with flashy graphics and half-naked models. These professional brands usually invest more in their medical teams and quality manufacturing than in marketing experts. I’d prefer to use the best product with mediocre packaging than use a product with the coolest packaging that does nothing for me.
None of these supplements contains artificial flavors, color, or sweeteners.
All are gluten-free but not necessarily vegan.
If you take medication or are being treated for a medical condition, always check with your doctor before introducing a new supplement to your nutrition plan.
Most of these supplements contain ingredients in addition to their vitamins and minerals. As each person is unique, if you have a subtle reaction to a multivitamin, it's often one of the botanicals or additional ingredients. Consider a different product if that occurs for you.
You'll find each of these multivitamins through my Wellevate dispensary. As always, my members and customers get 15% off all products from the more than 300 brands available through it.
Multi-Vitamin Elite by Thorne (Work & Athletic Performance)
Best for Peak Work and Athletic Performance
This is the multivitamin I've used for most of the past six years, which I recommend most often. I'm biased towards the Thorne Multi-Vitamin Elite AM PM as I helped develop this formula years ago when I worked with Thorne. I'm not an employee anymore, so I'm recommending this because I genuinely believe it's an awesome multivitamin, not because I have any ties to Thorne.
Multi-Vitamin Elite comes in a morning dose and evening dose. When you eat, just take the AM dose with your first meal and the PM dose with your last meal. Each dose is three capsules.
It contains high levels of vitamins in the most bioavailable forms, including folate as L-5-Methyltetrahydrofolate, Vitamin K split between K1 and K2, and Vitamin A coming from both Beta Carotene and Palmitate, as well as an optimal dose of Zinc to support testosterone production and immune function.*
Most of the minerals are Albion's Bisglycinate Chelates. Due to their extreme size, you'll need to take extra magnesium and possibly calcium. It wouldn't be possible to provide optimal doses of these minerals without adding 3-6 more capsules to the formula....
How much protein do I need to build muscle?
Oct 13, 2020
How much protein do I need to build muscle? How much should I eat to maintain it later in life? Without question, the amount of protein you eat each day can have long-lasting effects on your health, fitness, and longevity.
To build muscle (or maintain it later in life), at a minimum, you need to:
eat enough protein
follow a well-designed strength training program
get adequate, quality sleep
Drop the ball on any of those three habits, and you say goodbye to your health-promoting, metabolism-stoking, longevity-supporting, good-looking muscle.
For most healthy people, I recommend a daily protein intake of 1.0 grams per pound ideal body weight. Here's why...
Protein digestion, assimilation, and metabolism
Amino acids are the building blocks of muscle.
Before you get any benefit from protein, you must break it down into amino acids and peptides.
Protein digestion begins in the stomach, where pepsin, hydrochloric acid, and digestive enzymes break protein bonds, leaving you with peptides and amino acids.
If your stomach isn't acidic enough or you don't have sufficient enzymes available, you cannot break protein down. This is why I encourage people to support their digestive system with supplemental enzymes.
Once the peptides and amino acids reach your small intestine, they get absorbed into your circulation.
Of the absorbed amino acids, 50-60% travel to the liver, where they're metabolized for other uses.
The remaining 40-50% gets used for energy and protein synthesis. Yet, of that amount, only a tiny fraction goes toward muscle growth.
One study showed that after a group of young, healthy men consumed 20 grams of high-quality protein, only about 2.2 grams was used for muscle growth. The rest was used for other metabolic functions.
You use dietary protein for much more than muscle growth. You use it for your immune system, building blood cells, tissue repair, and even creating neurotransmitters.
The recommended daily intake (RDI) for protein might be enough to avoid disease or starvation, but it isn't nearly enough for optimal health.
How age and sex affect protein needs
Older adults need more protein than younger adults to support the growth or maintenance of muscle.
As you age, you become less sensitive to protein intake, which means you need to eat significantly more to stimulate protein synthesis to the same degree you did when you were younger.
A 2015 study study comparing men in their 20s to men in their 70s showed that the older men needed to consume 68% more protein than the younger men to stimulate protein synthesis to the same extent.
That said when you see recommendations to consume a certain amount of protein, assume it's a recommendation for a young adult. Middle-aged adults could benefit from 35% more and older adults from 70% more protein than younger adults.
Research is unclear about the differences between the protein needs of men and women. However, muscle mass does increase sensitivity to amino acid intake.
As the average female has less muscle mass than the average male, I believe women would benefit from higher-protein intakes than men. However, that's just my belief.
Net Protein Balance, Muscle Protein Synthesis, and Muscle Protein Breakdown
Muscle mass is like a bank account. Your bank "balance" is equal to your deposits minus your withdrawals.
Your net muscle protein balance is equal to your muscle protein synthesis (MPS) minus your muscle protein breakdown (MPB).
When muscle protein synthesis exceeds breakdown, you build muscle.
When they're equal, you maintain muscle.
When breakdown exceeds synthesis, you lose muscle.
To build muscle faster, you can increase protein synthesis to a greater extent, reduce protein breakdown to a greater extent, or do both.
You increase protein synthesis by:
Consuming optimal, high-quality protein
Strength training
Taking certain muscle-building supplements such a...
N-acetylcysteine (NAC): Benefits, Usage, and Side Effects
Oct 08, 2020
N-Acetylcysteine (NAC) is one of those supplements many people have heard of, but few understand. From supporting immune function to detoxification, and healthy mood to inflammation, NAC provides numerous health benefits.
N-acetylcysteine is an amino acid found in onions and eggs. Like l-theanine, it's considered a non-proteinogenic amino acid, meaning it does not directly affect tissue growth and repair. Nonetheless, it plays a role in numerous other aspects of a healthy metabolism.
Doctors have used NAC to treat acetaminophen overdose for more than 30 years, but more recently, it's been studied as a dietary supplement to support:
sinus and respiratory health
liver detoxification
healthy inflammation levels
antioxidant capacity
normal blood sugar
Health Benefits of N-Acetylcysteine (NAC)
N-acetylcysteine is used as both a nutritional supplement and medical therapy. With any medical condition, it's essential to talk with your physician before introducing any nutritional supplement. If you have any of the health concerns described below, talk with him or her to see if NAC could help.
Respiratory health and breakdown of mucus
NAC is a natural expectorant. It breaks the disulfide bonds in mucus, softening it and making it easier to cough up and eliminate. As a result, it may support the immune system in eliminating respiratory illnesses like the common cold.
Doctors also use NAC when working with chronic obstructive pulmonary disease (COPD), cystic fibrosis, and respiratory tract infections.
Detoxification
Glutathione plays an essential role in phase II detoxification. Because N-acetylcysteine helps rebuild glutathione, it helps ensure you maintain sufficient levels for proper detoxification.
Of course, you also need to make good lifestyle choices and eat an appropriate diet to support detoxification.
N-acetylcysteine is also used to support the detoxification of heavy metals.
Healthy mood and mental wellbeing
N-acetylcysteine helps regulate glutamate, which affects mood and addictive behaviors and obsessive thoughts. When the glutamate levels rise and glutathione levels fall, it can lead to brain damage.
Animal research shows NAC supplementation may slow the progression of neurodegenerative diseases like Alzheimer's disease.
A study of more than 500 people showed that NAC supplementation improved symptoms of depression, and another study with almost 800 participants showed it reduced symptoms of bipolar disorder.
Research participants with obsessive-compulsive disorder took 2400-3000 mg per day of NAC and experienced fewer symptoms.
In another study, supplementation with NAC reduced symptoms of trichotillomania, the habit of pulling one's hair. About 1% of the adult population suffers from this addiction.
NAC may also reduce withdrawal symptoms when abstaining from alcohol and certain drugs, and according to animal research, could also reduce binge eating.
Immune function
Research shows NAC breaks down bacterial biofilms. Bacteria produce a slimy substance that allows them to stick. By breaking down the biofilm, the bacteria don't have a place to stay and multiply.
In a six-month study, 262 people took either a placebo or 600 mg of NAC twice daily. Those who took the NAC experienced fewer flu episodes, less severe cases when they got it, and fewer days in bed when they got sick.
In a paper published in Future Microbiology, Jorge-Aarón and Rosa-Ester recommend a daily dose of 600 mg of N-acetylcysteine to reduce the risk of COVID-19.
N-acetylcysteine may also support the immune system's T-cell response.
Digestive health
N-acetylcysteine supports a healthy digestive system through its effect on inflammation.
Researchers tested the effect of orally consumed NAC on animals and found that it supported normal intestinal inflammatory levels while enhancing the gut's healing and reducing intestinal permeability.
Why are my muscles so tight?
Oct 06, 2020
Whether you’re a couch potato or a fitness fanatic, all of us deal with tight, stiff muscles from time to time.
But what causes muscle tightness? Is it good or bad? What exercises, therapies, or muscle rubs reduce muscle tightness?
What is muscle tightness?
When most people describe “tight muscles,” they mean they have restricted movement. They have reduced flexibility, mobility, or both.
Flexibility is a passive range of motion around a joint. For example, you could assess your hamstrings' flexibility by standing up, locking your knees, bending at the hips, and allowing gravity to draw your upper body toward your toes. Or, a massage therapist could move your leg around your hip joint while you remain relaxed on the table.
Mobility is an active range of motion around a joint. Using your hamstrings as an example again, you could test your hamstrings' mobility at your hip joint by doing Romanian Deadlifts. You actively lower your upper body toward the floor while holding onto a barbell, and then actively contract your hamstrings to stand back up again.
Mobility has a more "real world" application, as it determines how well you move while your muscles are under tension. If you can move through a full range of motion while your muscles remain under stress, you'll reduce your risk of an injury.
Women usually have a better range of motion compared to men, but they have a lower pain threshold. They likely have less muscle stiffness but could experience similar pain as men who have stiffer muscles.
Why is this important? Because something like the pain of delayed onset muscle soreness could be more significant in women even if their training program isn't as intense.
Causes of Tight Muscles
A variety of factors contribute to tight muscles, including a lack of use, misuse, and overuse.
In some cases, the tightness is short-lived. In others, it can be long-term unless you deal with it. Though you could feel stiff in almost any area of the body, you're most likely to feel tight in your back, hips, and neck.
Poor posture
Your body adapts to your environment. If you sit at a desk with your shoulders hiked up, shoulders and head pulled forward, your back rounded, and legs at a 90° angle at your hips and knees all day, you'll develop tightness in your:
upper back and neck (traps)
chest (pecs)
front of your hips (hip flexors)
backs of your legs (hamstrings)
calves (gastrocnemius and soleus)
This posture contributes to aches and pains in your head, neck, shoulders, low back, and knees. It’s as if all of the muscle groups in your body cause you to slouch forward like an old man or woman.
When I design the workouts for VIGOR Training, I emphasize pulling movements and glute work to correct some of the postural imbalances created from so much sitting.
Sadly, I suspect many children learning in front of a computer during this COVID Circus will develop horrendous posture that could follow them throughout their lives.
Injuries
I ruptured my bicep tendon in 2014. I did everything I could to enhance my recovery after surgery and got back to regular lifting in half the time the surgeon said it would take.
Still, I experience occasional tightness in my bicep and surrounding muscles occasionally.
When you get injured, the injury changes the way your muscles function. Surrounding muscles compensate for the injured ones. Your movement patterns change to work around the injury.
All of these factors can cause tightness in non-injured muscles.
Poor sleep positions
I sleep on my stomach. I realize that'll make some chiropractors and physical therapists cringe, but it's how I sleep the best.
Though stomach-sleeping isn't good for your neck, it's more problematic when you have a limited range of motion in your cervical spine.
Your pillow and mattress also affect whether you wake up refreshed and mobile, or stiff and in pain.
Vanessa likes a soft mattress.
Should I get a flu shot? Pros, cons, and facts you should know.
Sep 10, 2020
Should I get a flu shot? Based on the advertising every fall, it would seem that you should. But is the focus on flu shots supported by facts?
The majority of people I know don't get the flu shot. But across the population, avoiding the flu shot could be more the exception than the rule.
If you're for or against the flu shot or stuck on the fence, this blog post will give you some crucial points to consider.
Adults ought to make their own informed decisions about their health and the health of their families. That's especially the case today, now that the COVID-19 pandemic is part of the discussion.
Unfortunately, most people are not informed.
Influenza-Like Illness
The flu begins as a respiratory infection. More than 200 viruses can cause Influenza-Like Illness (ILI). The influenza virus can cause ILI, but so can many other viruses.
Per the CDC, flu symptoms include:
Flu SymptomsCongestion or runny noseCoughDiarrheaFatigue and weaknessFever or chillsHeadacheMuscle or body achesNausea or vomitingSore throat
How does that compare to COVID-19 symptoms? Again, from the CDC, COVID-19 symptoms include:
COVID-19 SymptomsCongestion or runny noseCoughDiarrheaFatigue or weaknessFever or chillsHeadacheMuscle or body achesNausea or vomitingNew loss of taste or smell
They look pretty similar, don't they? With so many people exposed to the COVID-19 virus today, many doctors will undoubtedly diagnose patients with COVID-19 instead of the flu, even though they would have had the flu even if they weren't carrying the COVID-19 virus.
Like COVID-19, certain people are at greater risk for severe flu cases, including those who:
Are elderly and immunocompromised
Are obese
Have diabetes
Have heart disease
Have asthma
If you're over the age of 40, when you were a kid and got the flu, you probably stayed home from school for a day or two, watched boring daytime TV, and drank Sprite while lying on the couch, under a blanket.
You knew that getting sick once in a while was just part of living. You didn't live in fear of the flu.
Today, marketing and political and financial interests have created a massive fear about a common illness.
And with COVID-19 in the picture, the promotion of panic is at a whole other level.
How Does the Flu Vaccine Work?
You might think the flu shot gives you some superpower to combat the flu. That's not how it works.
The flu shot doesn't guarantee you'll avoid the flu. It reduces the likelihood you'll get it, only if you get infected by the same strain the vaccine contains.
When someone says, "I've gotten the flu shot for ten years in a row, and I haven't gotten the flu one time," their avoidance of the flu and getting the flu shot could be pure coincidence.
"When someone says, "I've never gotten the flu shot, and I never get the flu," that could also be a coincidence.
When someone says, "I got the flu shot, and the next day I felt like I had the flu," that could most definitely be the result of the flu shot.
Influenza viruses cause influenza-like illness in only 7-15% of cases. Other viruses that cause influenza-like illness include:
respiratory syncytial virus, which causes a respiratory infection
rhinovirus, which causes the common cold
adenovirus, which causes bronchitis and other illnesses
parainfluenza viruses, which also cause the common cold
human coronaviruses, which cause SARS and COVID-19
human metapneumovirus, which also causes respiratory infections
Without getting tested for the flu, it's impossible to know whether someone has "the flu," or an infection that leads to symptoms like the flu. The flu vaccine does not prevent infection from any of these other viruses.
Influenza A, B, and C and the Vaccine
The viruses that cause the majority of ILI come from one of two groups, Influenza A and Influenza B. There's also Influenza C. Many different strains of viruses make up each group.
If you could only choose one supplement to build muscle (assuming you already use the Foundational Five), creatine monohydrate would have to be first on the list. Yet, it does much more than build muscle.
It offers a host of health benefits, from helping to deal with depression, slowing age-related muscle loss, and enhancing athletic performance.
If you're not using it now, you could be missing out on one of the most potent (and affordable) health-promoting supplements on the planet.
What is Creatine?
Creatine is a non-protein amino acid, used in high-intensity muscle contraction and brain function. You store about 95% in muscle tissue and the rest in your brain and (in men) the testes.
Short-term, high-intensity exercise relies on the phosphagen system, also called the Adenosine Triphosphate-Phosphocreatine (ATP-PC) System.
As the name suggests, adenosine triphosphate contains three phosphate molecules. Breaking the bond between phosphate and adenosine leaves you with adenosine diphosphate (ADP) plus phosphate, and releases energy to power muscle contraction.
As your muscles demand energy, they deplete stores of ATP. To continue muscle contraction, you need to find a phosphate and add it to ADP, rebuilding ATP.
Creatine phosphate donates that phosphate.
By increasing your creatine monohydrate intake, you increase your stores of creatine phosphate, which helps you complete an extra rep or two, lift more weight, or carry out intense activity longer before fatiguing.
Your kidneys, liver, and pancreas produce about one gram per day from the amino acids arginine, glycine, and methionine.
The average non-vegetarian consumes another one to three grams per day through their diet. These amino acids are needed to synthesize creatine internally.
GroupAvg. Creatine Stores (mmol/kg dry muscle)Vegetarians90-110 mmol/kgAvg. Meat-Eater120 mmol/kgUpper Limit160 mmol/kg
Meat, fish, and poultry are the primary dietary sources.
However, even if you eat a high-protein diet, you won't eat enough meat to maximize stores in your muscles and brain. Supplementing raises storage levels by about 33%.
Creatine...
Prevents depletion of ATP
Stimulates protein synthesis
Prevents protein breakdown
Helps stabilize membranes
Acts as an antioxidant, aiding in the reduction of reactive oxygen species (ROS)
Performance Benefits
Creatine is the most-used ergogenic aid on the planet. That's not surprising since it's so effective and safe.
The effects of creatine supplementation occur after the loading phase, which saturates muscle fiber stores. Supplementation typically improves high-intensity physical performance by 10-20%.
Performance benefits are more pronounced in men than in women, mainly due to their higher muscle mass. The following are well-supported performance benefits of creatine.
Increased strength: Creatine draws fluid into muscle cells, improving muscle strength by increasing the muscle's leverage around the joint. Since you can lift more weight, the additional stress on your muscles simulates further strength gains.
A 2003 meta-analysis showed that creatine supplementation increased one-rep max (1RM) by an average of 8%, and endurance strength (maximum reps at a given percentage of 1RM) by 14%.
Increased work capacity: Creatine helps you complete more repetitions or use more weight before reaching momentary muscle fatigue by regenerating ATP. In the same way, it allows sprinters to sprint further before fatiguing, or athletes in intermittent sports like basketball or soccer to go all-out before slowing down.
Enhanced glycogen repletion: Supplementing with creatine in combination with glucose restores glycogen better than consuming glucose alone. It may also extend the period before glycogen-dependent athletes reach a state of glycogen depletion.
Reduced performance decrements from exhaustive exercise: High-volume training can eventually lead to overre...
Gluten: The Most Pervasive And Problematic Ingredient In Today’s Diet
Sep 02, 2020
Is a gluten-free (GF) diet healthy? What are the symptoms of gluten intolerance? What's the difference between gluten intolerance and an allergy?
In this post, I'll address the most common questions and areas of confusion. At a time when we're more focused on inflammation and supporting our immune systems, going gluten-free offers only upside. Here's why.
Gluten Allergy, Wheat Allergy, and Sensitivities
Doctors first recognized celiac disease almost 2000 years ago, but conventional medicine has only diagnosed it during the past 100 years. They also began referencing gluten sensitivity in medical papers in 1978. The first documented cases of gluten sensitivity in children appeared in the early 1980s.
Even then, most doctors shrugged off the connection between food and a patient's health problems.
2011 was a turning point. A group of medical experts convened to discuss non-celiac gluten sensitivity.
That same year, Dr. William Davis published his book Wheat Belly. Through his writing, millions of people recognized their health issues weren't "in their heads." They were real. And they finally had a solution.
Just as today's medical industry slanders doctors who don't follow vaccine-driven dogma, they slandered Dr. Davis after he published his book. The food industry tried its best to discredit him as well.
Though Dr. Davis wasn't the first to address these concerns, he was the first medical professional (he's a cardiologist) to put his reputation on the line. To suggest "healthy whole grains" were something other than healthy bucked the "healthy whole grain" system. Slowly, others joined in, like Dr. David Perlmutter, publishing Grain Brain a couple of years later.
A 2015 Gallup poll showed that 20% of Americans say they choose a gluten-free diet. With one in five people attempting to eat GF, we now have gluten-free options for almost every favorite food.
So, how are celiac disease, wheat allergy, and non-celiac gluten sensitivity different from one another?
Celiac Disease
Celiac disease is an immune reaction to gluten, inflames the small intestine, and breaks down its lining. It also causes the immune system to attack its own tissue. The symptoms of celiac disease take weeks to years to develop.
An antigen called a human leukocyte antigen (HLA) binds to protein fragments in cells. It then moves the attached protein fragment to the cell surface and presents it to a T-lymphocyte (T-cell).
The T-cells react to gluten like they would respond to a virus or bacteria, inflaming the intestine's lining. Over time, the inflammation reduces the absorption of essential nutrients and causes digestive problems.
With repeated exposure and prolonged inflammation, the intestinal lining breaks down, allowing food particles to enter the bloodstream. Because food particles aren't supposed to be in your bloodstream, your immune system reacts to them as well. Over time, you can develop sensitivities to those foods as well.
When diagnosing celiac disease, doctors test for:
anti-endomysial antibodies (EMA)
anti-tissue transglutaminase antibodies (tTG)
anti-gliadin antibodies (AGA).
Though celiac disease has a genetic component, gastrointestinal infections, surgery, pregnancy, childbirth, and emotional stress can activate it.
Because the gluten proteins of wheat are similar to proteins in other grains like barley or rye, those who react to wheat tend to react to other grains with similar proteins.
Wheat Allergy
Those with wheat allergies react to wheat proteins other than the gluten proteins gliadin and glutenin.
The reaction occurs in minutes to hours. Wheat allergy is a reaction to wheat proteins, other than gluten, which triggers allergy-causing antibodies. The response takes just minutes to hours to become noticeable.
Gluten Sensitivity
Gluten sensitivity is not as clear-cut as celiac or wheat allergy. However, because symptoms show up within hours to days,
Low Thyroid Or Hypothyroidism: Symptoms, Causes, Solutions
Aug 26, 2020
Do you eat like a bird and still gain weight? Feel depressed and exhausted even though you eat well and sleep enough? Do you have high cholesterol? It might be low thyroid, also known as hypothyroidism.
Low thyroid affects one in seven people, five to eight times as many women as men, probably because women are more likely to get tested than men are.
It's more common than most of us realize. Here's the symptoms, causes, and some effective solutions.
The Thyroid Hormones
Your thyroid gland sits on the front of your throat. Its primary role is to regulate metabolic rate.
The hormones include:
thyroid-stimulating hormone
thyroxine (T4)
triiodothyronine (T3)
reverse T3
thyroid peroxidase (TPO) antibodies.
Technically, thyroid peroxidase is an enzyme, and the test looks for antibodies to that enzyme. It's not a hormone. However, it's usually measured with your hormones.
Thyroid-Stimulating Hormone (TSH)
Your pituitary gland produces and secretes thyroid-stimulating hormone as means of notifying your thyroid gland to produce hormones. TSH is usually the first (and unfortunately, sometimes only) thyroid-related hormone doctors measure. TSH stimulates the thyroid gland to produce T3 and T4, the hormones that act on your cells.
Elevated TSH levels indicates your T3 and T4 may be too low. Low TSH suggests they may be too high.
When doctors test only TSH, they make assumptions about your thyroid function.
The only way to know whether your levels are optimal is to test T4 and T3.
The main difference between T3 and T4 is that T3 has three iodine molecules, and T4 has four molecules. Interestingly, almost all the body's iodine is bound to these thyroid hormones, making iodine a critical nutrient for thyroid function.
Thyroxine (T4)
Between T3 and T4, T4 is the weaker of the two. But it is 30-100 times more concentrated in the body than T3. Even though it isn't as powerful, there's so much more T4 than T3 that T4 has the most significant impact on metabolism.
Free T4 is the T4 available for use by the body.
Triiodothyronine (T3)
T3 is the more potent. Some T3 is produced directly by the thyroid gland, and some is converted from T4.
Reverse T3 (rT3)
As a way to remove excess T4, the body converts T4 to rT3. Reverse T3 increases during excessive stress, chronic calorie restriction, or illness, which helps conserve energy.
Thyroid Peroxidase (TPO) Antibodies
Thyroid peroxidase is an enzyme necessary for proper thyroid function. When antibodies are present, it is a sign that your immune system is attacking TPO. Left unmanaged, you can destroy your thyroid gland. The most common thyroid-related autoimmune disease is Hashimoto's Thyroiditis.
HormoneNormal Levels of Thyroid HormonesThyroid-Stimulating Hormone (TSH)0.45-4.21 mIU/L (optimal: 0.45-2.3 mIU/L)Thyroxine (T4)0.93-1.71 ng/dLTriiodothyronine (T3)2.3-4.2 pg/dLReverse T39.2-24.2 ng/dLThyroid Peroxidase (TPO)<34 IU/mL
The American Thyroid Association says that 12% of U.S. citizens will develop a thyroid condition during their lifetime. They also say 20 million Americans have some type of thyroid disease. If you don't have an issue, you probably know someone who does.
The first stage of hypothyroidism is called "Subclinical Hypothyroidism." In this stage, you have elevated TSH, but T3 and T4 are normal.
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Your thyroid regulates the speed of your muscle contraction, thinking, digestive system, energy and heat production, and most other metabolic processes. When you're hypothyroid, you feel like you're living in slow motion.
Hypothyroidism shares some symptoms with other conditions. You'll even notice some symptoms as similar to symptoms of low testoster...
Delayed Onset Muscle Soreness (DOMS): How to relieve the pain.
Aug 24, 2020
Delayed onset muscle soreness (DOMS). It's that deep ache in your legs that makes it challenging to sit down without holding onto the arms of a chair, or the pain in your chest when you hug someone in the days following an intense workout.
The good news is, it means you did something in the gym that’ll help build muscle. The bad news is, you might need to endure the pain for a day or two.
In this blog post, I’ve outline what doesn’t work, what might work, and what does work to deal with sore muscles and speed recovery.
What Is Delayed Onset Muscle Soreness?
Delayed onset muscle soreness (DOMS) is the pain, stiffness, and slight swelling you feel in the hours or days following an intense exercise session.
DOMS is classified as a type I muscle strain injury and presents with tenderness or stiffness to palpation and/or movement."
Cheung K et al. Delayed Onset Muscle Soreness. 2012
It is usually triggered by:
Starting a new training program after a layoff or for the first time
Higher-rep or higher-volume training
Eccentric or ballistic training (weights, downhill running, plyometrics, etc.)
Any other intense physical activity you might not be accustomed to (golf, moving furniture, gardening, etc.)
The soreness hits you 12-36 hours after your training session or physical activity.
What causes delayed onset muscle soreness?
According to the most current research, there are six possible causes of delayed onset muscle soreness:
Lactic acid accumulation: Lactate accumulation creates the burning sensation you feel when completing dozens of squats or pushups. Most people feel sore following these types of workouts, which led researchers to believe lactate accumulation contributes to DOMS. However, concentric-only exercise can create significant lactic acid buildup but rarely causes DOMS. Also, you metabolize lactic acid within an hour following training, and DOMS doesn't even show up for many hours after that.
Muscle spasm: The muscle spasm theory suggests that your muscles go into a minor spasm following intense training. The microscopic contractions are small, but significant enough to trigger nerves and cause pain, which causes the muscles to spasm even more. Research on this theory is inconclusive.
Connective tissue damage: Connective tissue wraps your muscle fibers. According to this theory, muscle contraction stretches the connective tissue enough to cause microscopic injury, triggering the soreness. This theory is difficult to prove.
Muscle damage: The muscle damage theory is the most-accepted of the six opinions, but it probably isn’t the only factor causing muscle soreness. Following intense muscle contraction, components of muscle fibers get damaged. The damage causes an immune response and an increase in enzymes like creatine kinase (CK).
Inflammation: Inflammation plays a role in any injury in the body, even a minor and beneficial injury like workout-related muscle tissue damage. Proteolytic enzymes break down the damaged tissue, while other inflammatory-related compounds, including bradykinin, histamine, prostaglandins, monocytes, and neutrophils, play other roles. All these inflammatory compounds draw fluid into the muscle, causing inflammation.
Enzyme efflux: Following damage to the muscle cell, calcium escapes from the damaged sarcoplasmic reticulum, which activates proteases and phospholipases, or proteolytic enzymes. This theory suggests the proteolytic enzymes cause further damage to the area and stimulate pain-related nerves.
In reality, it’s probably a combination of all these theories and then some.
What Doesn’t Reduce Muscle Soreness
Why do I include what doesn’t work?
Like anything else in health and fitness, there are many myths about how to reduce muscle soreness. Though the following offer other health benefits, they don't reduce muscle soreness according to the research.
Cryotherapy: When it comes specifically to reducing dela...
Magnesium: Deficiencies, Health Benefits, and Supplements
Aug 20, 2020
When you supplement with most micronutrients, you don't feel a significant difference, even though they make a difference. That's not the case with magnesium. I've received numerous testimonials from clients and members after supplementing with it regularly.
Once you understand all it does for your metabolism, which forms make the most difference, and how much you should take, you can start experiencing the benefits as well.
At least two-thirds of adults get less than the recommended dietary allowance (RDA) of magnesium: 400-420 mg for men and 310-320 mg for women. It is the second-most-common micronutrient deficiency, next to vitamin D.
Why is magnesium so important?
Magnesium plays a role in more than 600 enzymatic reactions, impacting almost every system in the body.
At any given time, you store about 25 grams, or a little less than an ounce. You store about half in your bones and half in your organs and tissues, while about one percent remains available in your blood.
Inflammation
Those with low levels of magnesium are more likely to have elevated C-reactive protein (hs-CRP), the main marker of systemic inflammation. Systemic inflammation contributes to everything from heart disease and degenerative disease to increased risk of infections, including COVID-19. Increasing levels back to normal reduces C-reactive protein levels.
Energy production
Magnesium aids in energy production by:
Assisting with the extraction of energy from food
Supporting proper utilization of amino acids, fat, and carbohydrates
Aiding in the production of adenosine triphosphate (ATP), the energy currency of every cell in the body
Aiding in nerve impulse conduction
Assisting in the utilization of other micronutrients, including B-complex vitamins, and vitamins C and E
Blood sugar and insulin sensitivity
Magnesium supports normal blood sugar levels and is needed for proper insulin metabolism. Those with insulin resistance, type 2 diabetes, and/or metabolic syndrome are often deficient. As we've seen in 2020, insulin resistance and diabetes are risk factors for severe viral infections, including COVID-19.
Taking magnesium alone won’t bring blood sugar and insulin levels back to normal. It still requires a well-designed strength training program, a lower-carb or ketogenic diet, and possibly medication. But the research shows it's very difficult to maintain optimal blood sugar and improve insulin levels without addressing the need for magnesium.
Muscle function
Magnesium is essential for muscle contraction. Low levels compromise nerve conduction, which limits muscle contraction, reducing muscle strength and power. Opposite contraction, it is also necessary for muscle relaxation. Not surprisingly, supplementation often helps reduce cramps and restless leg syndrome. It may also help with normalizing high blood pressure.
Bone health
Osteoporosis risk jumps when levels decline. Though calcium plays a role in bone health, it's helpless without sufficient vitamin D and K, plus magnesium. Vitamin D alone isn't as helpful for health without magnesium either, as the mineral is necessary for vitamin D metabolism.
Depression and anxiety
Some believe the neural damage brought on by low magnesium diets can lead to feelings of depression.
Magnesium insufficiency lowers serotonin, which can also contribute to depression. This explains why many people experience a calming effect from magnesium.
Researchers found that taking 125-300 mg with each meal and at bedtime reversed symptoms of depression in those who have low-magnesium related depression.
It’s not just depression though.
Low magnesium, or even an excess intake of calcium, can lead to:
agitation
anxiety
irritability
confusion
sleeplessness
headaches (including migraines)
attention deficit hyperactivity disorder (ADHD)
Learning and memory
Low magnesium may accelerate the progression of neurodegen...
7 Incredible Health Benefits Of The Sauna
Aug 19, 2020
Over the past decade, research has shown what the Finns and other Scandinavians have known for millennia. The sauna is good for you!
I've outlined seven reasons you should sauna, and described how to sauna to get the most health benefit. I also included some of the most common questions people ask at the end.
How to Take a Sauna
Finnish saunas are hot. For those who've never experienced a sauna, the first few times will feel almost unbearable. But like anything else in life, you eventually adapt to the stress. And that's when you start to experience the health benefits of the sauna.
Set the temperature between 176° F (80° C) and 212° F (100° C). The hotter, the better. As you adapt to the lower end of this temperature range, work your way up, toward 212°.
After acclimating to the heat, toss a scoop of water on the rocks. If you use a sauna in a commercial space, this may not be allowed. Tossing the water onto the hot stones creates a quick blast of steam, which makes the temperature feel much higher. As the steam hits your skin, it feels like you're getting hit with thousands of tiny pinpricks.
Gently beat your skin with silver birch branches. This adds to the intensity of the sauna and may enhance the detoxification benefits.
Stay in the sauna for 15 minutes or more. You may need to work up to this duration if you've never used a sauna before.
Step out of the sauna, wipe off your sweat, and cool down. Wiping off the sweat helps ensure toxins you've released won't re-enter your skin as you cool off. Drink plenty of water to help replace what you've lost through perspiration. If your sauna happens to be near a lake, jump in. If not, you could take a quick, cool shower.
Re-enter the sauna for another 15+ minutes. You'll notice that the next time, you sweat sooner than the time before. If you have the time, you can do another cool-down session followed by another sauna session. Traditionally, people took up to two hours for their sauna practices.
Take a cold shower and cool down completely. If you do not cool down properly, you'll continue to sweat, which lowers blood volume, raises hematocrit and cortisol and thickens your blood. You may also feel fatigued or experience chest or joint pain, bruising, or even bloody stools.
Pro Tip: Use Essential Oils In The SaunaSipping water with peppermint essential oil may help you last longer, as it has a cooling effect on the body.
7 Sauna Health Benefits
A sauna is enjoyable, but not necessarily comfortable. It's the discomfort that causes the effects on your body, which is known as heat stress. Your body perceives the extreme heat as a threat and reacts accordingly.
You feel surprised by the initial blast of heat when you walk in the door, but it's five to fifteen minutes later, when your core temperature begins to rise, that alarms start going off in your body.
Blood flows away from your core and out to your skin, and blood vessels dilate, making it easier to get blood, and the heat it holds onto, out to your skin where the heat passes to the environment. Of course, it doesn't work so well, since it's hotter in the sauna than it is in your body.
You begin to sweat as another means of cooling the body. Your heart beats faster and pumps more blood with each stroke. You secrete stress-related hormones and neurotransmitters, and your brain starts talking you into stepping out of the sauna.
But if you wait a little longer, and get past the point of discomfort, you'll gain the health benefits described below. And with each sauna session, you learn to handle the heat a little better than before, allowing you to last longer, or handle it hotter. You adapt to the stress response as you adapt to any other stress.
1. Increases growth hormone and norepinephrine
Growth hormone-releasing hormone (the hormone that tells your pituitary to release growth hormone) can rise to four times its normal level,
Masks and Face Coverings: Who’s considering the collateral damage?
Aug 17, 2020
Could wearing masks do more harm than good? Is it possible they could negatively impact physical health, mental wellbeing, or even our society's civility?
I realize that opening this blog post with those questions will cause some people to question me. Who am I to question public health experts and politicians?
We’re not supposed to question the “experts,” are we? They know what they’re doing, right?
After all, they:
Came up with the Dietary Guidelines for Americans, which promote a diet known to exacerbate diabetes and obesity
Decided vaccine makers cannot be held liable for damages caused by vaccines
Approved Phen-Fen to combat the obesity epidemic which caused heart valve problems and other major health issues
Approved the use of Olestra in foods which caused micronutrient depletion and anal leakage
Remain silent about the impact food and supplements could have on reducing the risk of the coronavirus
The list goes on, but I think you get the point.
I'm sure by questioning whether we should "mask up" or not, some people will say I'm selfish.
"You're supposed to wear a mask to protect others." "You don't do it for yourself." "To not wear a mask is an act of selfishness." Or to quote Biden recently, "It's not about your rights. It's about your responsibility."
Those are some of the lines we've been conditioned to believe in the past few months. Before virtue signaling the unmasked, consider this: Many people who choose not to wear a face covering are the most selfless, caring, health-promoting people I know.
I'm also among the unmasked. I don't avoid wearing one out of defiance or disregard for others.
I'm not convinced the long-term risks of wearing masks outweigh the minor benefit they might provide.
In my opinion, the following issues need to be discussed and vetted by unbiased healthcare practitioners and psychologists and require close observation in those who choose to mask up. Without confidence about these issues, I choose not to wear a mask, and wouldn't encourage friends or family members to wear one either.
Could mask-wearing increase social disconnection?
For more than six months, "experts" have told us to stay at least six feet apart. No hugs, handshakes, or other physical touch. Physical touch helps us bond with others. It helps us feel good, too.
Now, we're not only supposed to be six feet apart, but we're also supposed to cover our faces. In fact, one of the Wisconsin state agencies expects employees to wear masks even when alone, on Zoom calls.
Facial gestures play an essential role in human communication.
We use 43 muscles to create 21 distinct facial gestures. Those gestures often tell more of the truth in communication than people's words do.
Thanks to our mirror neurons, when we see others' facial gestures, we mirror their gestures to help us feel what they feel. That's the foundation for empathy.
The MNS (Mirror Neuron System) is considered to be related not only with motor imitation and reading intention of other agents, but also with concepts in social interaction, such as emotion, empathy, and ToM (Theory of Mind). Hence, it is speculated that the cause of psychiatric disorders such as ASD may be strongly associated with dysfunctions of the MNS.
Hyeonjin Jeon and Seung-Hwan Lee.
To believe that covering people’s faces won’t affect our interactions with others is ridiculous.
If others can’t see our facial gestures, and we can't see theirs, we miss out on a large part of the emotional aspect of our interaction. On top of that, we shouldn’t hug, shake hands or rub shoulders?
During a time of significant social tension across the country, we need clear and compassionate communication. Covering our faces compromises communication and reduces empathy. Couldn't it lead to even more social stress than we already see today?
Couldn't masks reinforce danger and deceit?
You wear a mask to protect yourself from danger,
Working out at home? Get more out of your at-home workouts.
Aug 13, 2020
While working out at a gym is always ideal, it isn't possible for everyone right now. Next-best would be to set up a complete home gym. And if that doesn't work, you might need to make do with a small amount of fitness gear and your bodyweight.
If you don't have access to a gym and cannot set up a home gym with the basics, this blog post is for you.
Train on a schedule.
This tip might seem so obvious you overlook it. Or, maybe you think, "I don't need to follow a schedule. I have all day to get it in."
In March, when the gyms closed and my wife and I had to start working out at home, I thought the same thing. Not surprisingly, if I didn't schedule my workout, I'd get to the end of the day and end up doing "half-assed" and rushed training session.
Put your workout on the calendar and treat it like any other appointment.
Try this mental hack: Drive your car out of the garage and around the block. Then, drive up to your gym, which looks like your house, and complete your training session. That might sound extreme, but it works for some people.
And remember to tell the rest of your family when you'll workout too. Treat that time as sacred, and make it nonnegotiable.
One other thing. If it's possible, schedule your training session when you feel the most energetic. Some people feel their best in the mornings. Others feel best at noon and still others in the evening.
When that's not an option, schedule your training sessions at the same time each day. Eventually, your ebbs and flows of energy will work with your workout time, and you'll have more energy at the time you need to train.
Separate workouts from recreational activities.
Let's say you're supposed to do a lower body strength training session. You get to the end of the day when you scheduled your workout, but it sounds more fun to go for a bike ride.
The bike ride isn't a lower body strength training session. It's a recreational activity. By all means, include plenty of recreational activities in your lifestyle, but don't pretend they're training sessions.
It's tempting to tell ourselves it's the same thing, but it's not.
Follow a program. Don't do random workouts.
Since the COVID Circus began, the internet search traffic for home-based workouts has exploded.
Yet, doing random workouts you find on YouTube isn't any more effective than finding random shows on Netflix is entertaining.
People get drawn into a series because each episode builds on the previous.
People get results from training programs because each workout builds on the previous.
Fitness professionals design periodized programs because programs are progressive. Follow a program.
Focus on your technique over heart rate or reps completed.
I'd always prefer that you complete five perfect reps of an exercise over 50 reps done wrong.
You workout to make your body better. To make it stronger, more mobile, and less fragile.
But if you consistently perform a movement incorrectly, at best, it'll slow your progress. At worst, it'll cause an injury.
I rarely design training sessions based on completing a certain number of reps in a specific time or doing as many reps as possible (unless I've been explicit that it's "perfect reps").
When your attention is on completing your reps with speed or doing as many as possible, you're more likely to use sloppy technique. In my opinion, this kind of programming should only be used with advanced clients and athletes.
By the way, I have a collection of training tip videos in the VIGOR Training Facebook group. Check them out.
And just as a reminder for those of you who are VIGOR Training members…as part of your membership, I encourage you to post videos of yourself doing the movements you're most uncertain about. I'm happy to offer advice on how to improve.
Invest in a little fitness gear
For a small investment, you can add a lot of variety to your at-home training program.
Sleep: Your most common questions, answered
Aug 12, 2020
What are the best sleep hacks? What's the difference between deep sleep and REM? Which supplements support better sleep? These are just a few of the common questions people ask about sleep.
In this blog post, I'll do my best to provide you the answers to these questions and many others.
What are the phases of sleep?
Your body has an internal clock, which, when it's working well, determines the ebbs and flows of hormones and neurotransmitters, manages many of your body's systems, and guides you to sleep, wake up, nap, and move. Your internal clock is found in the suprachiasmatic nucleus (SCN).
Your environment also affects your circadian rhythm. External influences on your circadian rhythm are called Zeitbergers. Light is the most powerful Zeitberger, but diet, exercise, and supplementation also influence the SCN.
Messing with your circadian rhythm can have catastrophic effects on your health. For example:
Heart attack rates jump 25% the Monday after the clocks change to Daylight Savings Time.
That single-hour shift in your schedule does a lot of damage. It makes you wonder why we even mess with Daylight Savings Time anymore.
When your circadian rhythm is normal, you cycle through three phases each night.
Light sleep: During light sleep, you’re semi-conscious. You’re aware of your environment but only respond to something unexpected, such as the creaking of a door or your spouse whispering seductively in your ear. You have enough awareness to make sense of what’s happening but are asleep enough that you're often unmotivated to move unless you sense a threat, or you're a newlywed.
When you're under a substantial amount of stress, you can spend most of your night in this phase, and miss out on the benefits of the next two phases. Under normal circumstances, you remain in this phase for 10-30 minutes and then transition to deep sleep.
Deep sleep: This phase supports your body's growth and repair. Growth hormone peaks during deep sleep, which supports tissue repair and fat metabolism.
Rapid Eye Movement (REM): REM supports your brain's growth and repair. Your vibrant, funny, terrifying, exciting, and disturbing dreams occur during REM, as your brain tries to make sense of what's been on your mind, and consolidate information into memories.
REM makes up 20-25% of your total sleep time but varies throughout the seasons. The average person gets about 16% more REM in the winter than in the middle of the summer.
Your brain gets "washed" in cerebral fluid to help remove toxins, and neurogenesis, or the growth of new brain cells, increases. Chronic sleep deprivation limits your body's ability to generate new brain cells.
Oh, and one last bit of interesting trivia: Penile erection and clitoral swelling occur during REM as well. For guys, lack of a morning erection is a sign of low testosterone or insufficient REM sleep.
I wanted to highlight that point because I work with a lot of 40+-year-old men. When they notice their libido is low or it's been a long time since they had a morning erection, they often ask about testosterone boosters or hormone therapy. Often, what they need is sufficient, consistent sleep.
How much sleep do you need?
The following table, based on recommendations by the National Sleep Foundation, shows the amount of sleep each age group needs. Notice the significant amount needed by newborns to toddlers need. If parents want to develop healthy kids, they must help them get enough sleep every night.
GroupAgesIdeal SleepOlder Adult65+7-8Adult18-647-9Teenager14-178-10School Age6-139-11Preschool3-510-13Toddler1-211-14Infant4-11 months12-15Newborn0-3 months14-17
How does sleep affect your hormones?
The following table outlines what happens with your hormones and neurotransmitters at night.
Hormone / NeurotransmitterEffect From SleepGrowth HormoneHighest secretion of 24-hour cycle occurs during deep sleep, and is secreted in pulses with each cycle back into...
Growth Hormone: How to Avoid Low Levels and Boost GH Naturally
Aug 06, 2020
When it comes to hormones, testosterone, thyroid, and insulin get most of the attention. Yet growth hormone, also known as somatotropin, also plays an essential role in your long-term health, athletic performance, and longevity.
It affects the health of your body as well as your brain.
I’ll explain what growth hormone is, how it affects your health, and then what you can do to sabotage and support it.
What is growth hormone?
Growth hormone (GH), as its name suggests, influences tissue growth and repair throughout life. Its primary role is in cell regeneration.
Your anterior pituitary gland secretes growth hormone in response to low blood sugar, hunger, exercise, and deep sleep.
This is important to understand because most people's lifestyle choices conflict with those four circumstances.
Growth hormone:
regulates fat, carbohydrate, and protein metabolism
controls body composition
affects skin health
enhances bone density
helps build and maintain muscle mass
enhances recovery from exercise and injury.
may protect against age-related cognitive decline
It stimulates the growth of newborns and teenagers. It helps you build muscle, bone, and connective tissue. When levels fall, muscle mass, and overall health deteriorate.
Growth hormone and metabolism
Thyroid hormone is the primary metabolic rate regulator, but GH influences metabolism as well.
Growth hormone enhances cardiac output, which increases blood flow to muscle tissue and specific organs.
Studies show GH can increase metabolic rate by 10-20%!
Growth hormone not only increases the number of calories you burn, but it also alters the type of calories you use for energy. As a “nutrient partitioner,” it shifts your body from burning carbohydrates and amino acids and storing fat, to burning fat and storing carbohydrates and amino acids.
It helps to build or rebuild muscle, bone, skin, and organ tissues. However, when energy intake is low or when you fast, GH levels rise to conserve amino acids, sparing muscle and causing your body to burn fat for energy.
Symptoms of Low Growth HormoneIncreased body fatIncreased waist-to-hip ratioIncreased belly (visceral) fatMuscle lossDecreased bone densityDecreased strengthReduced exercise performanceReduced VO2 MaxDecreased max heart rateReduced resilience to stressDecreased physical and mental energyLack of motivationLack of libidoIncreased need for sleepCardiovascular problemsElevated blood pressure
Many of these symptoms have similarities with imbalances of other hormones.
For example, low thyroid, low testosterone, elevated estrogen, or excess cortisol contribute to increased body fat, reduced libido, and decreased mental and physical energy. Decreased VO2 Max is also typical in hypothyroidism. And cardiovascular problems occur with low thyroid, low testosterone, and elevated cortisol.
The point is, if you see yourself in some of the symptoms above, it doesn’t guarantee you have low GH. But it does suggest you should order a full hormone panel through your doctor.
What causes low growth hormone?
Genetic factors cause low growth hormone in a small percentage of the population, which may cause small stature. For most people, though, low levels are a self-inflicted situation.
The following are the most common contributors.
Obesity or excess belly fat: Excess fat, especially belly fat, blunts GH secretion. As body fat levels rise, levels decrease, which suppresses fat metabolism even further, making it more likely you'll gain more body fat.
How much of an effect does obesity have on growth hormone? Research shows that for each point someone’s BMI increases, growth hormone drops by 6%.
Sleep debt: Growth hormone secretion peaks during deep sleep. If you go to sleep at inconsistent times, leave lights on at night, drink too much alcohol, eat too close to dinner, or sleep in a bedroom that's too hot, you'll compromise deep sleep,
The Undeniable Metabolic Benefits of High Protein Diets
Aug 04, 2020
Is a high-protein diet the best diet you could follow? If so, what are the health benefits? Are there any risks?
Read on, and you'll understand why I believe a high-protein diet is the best diet for health, fitness, and even supporting quality-of-life later in life.
What is a High-Protein Diet?
Researchers categorize diets as "high-protein" based on the percentage of calories coming from protein or the measured amount of protein you eat compared with your body weight.
Percentage-Based Calculation: According to The Institute of Medicine, a high-protein diet consists of more than 30-35% of its total calories as protein. If you eat 2000 calories per day and consume more than 600-700 calories from protein, you'd eat a "high-protein diet."
Weight-Based Calculation: The Institute of Medicine also set the Recommended Daily Intake (RDI) for protein at 0.8 grams per kilogram of bodyweight. That's 0.36 grams per pound bodyweight. Using this method, if you weigh 200 pounds and eat more than 72 grams of protein per day, according to the IOM, you'd eat a "high-protein diet."
The weight-based calculation generates a better recommendation. For example, a 200-pound athlete that trains five hours per day requires far more calories than a 200-pound couch potato. Yet, most of the additional calories should come from fat or carbohydrates to fuel exercise.
That said, 0.8 grams per kilogram is the Recommended Daily Intake, which is an "adequate amount for most people to avoid deficiency." It is not an optimal amount.
In the United States, the average adult male eats 98 grams of protein per day, and the average female eats 68 grams. That's pretty close to the Recommended Daily Intake.
Yet, the RDI is well-below optimal.
From my experience, experimentation, and based on an increasing amount of evidence, the optimal protein intake is about one gram per pound ideal body weight.
I always include the phrase "ideal body weight," because if you weigh 250 pounds today, but should be closer to 150 pounds, 150 grams of protein would be optimal. It's not that 250 grams would be detrimental; it's unnecessary to eat the extra 100 grams.
The ‘lay’ recommendation to consume 1 g protein/lb of body weight (2.2 g/kg/day) while resistance training has pervaded for years. Nutrition professionals often deem this lay recommendation excessive and not supported by research. However, as this review shows, this ‘lay’ recommendation aligns well with research that assesses applied outcome measures of strength and body composition in studies of duration > 4 weeks.
Bosse JD, Dixon BM, 2012
What are the health benefits of a high-protein diet?
High-protein diets don't just help you look better. They also impact your overall health. The following are some of the most significant ways high-protein diets enhance your wellbeing.
Supports fat and weight loss
In one type of study, researchers create a specific dietary protocol, where protein makes up 30-35% of calorie intake in one group, and less in another. They equalize total calories between the groups, relative to each individual’s metabolic rate. In such studies, the higher-protein group experiences more of an improvement in body composition.
In another study design, participants follow an ad libitum diet. They must eat a set level of protein, but get no other dietary recommendations. In this type of study, higher-protein intake favors better body composition as well.
When I work with online personal training clients on their nutrition, my first recommendation is to increase protein intake. I don't care what other carbs and fat they eat, as long as they eat more protein. They almost always eat fewer carbs and less fat without thinking about it, and get leaner without feeling like they're on "diets."
High-protein diets:
Increase satiety: Protein stimulates the release of cholecystokinin, PYY, and GLP-1, which reduce feelings of hunger, as well as increase satiety,
What makes a High-Quality Multivitamin “High-Quality?”
Aug 03, 2020
What makes a multivitamin a "high-quality multivitamin?" Why is there such a big difference in price between what your healthcare practitioner recommends, and what you find in retail stores? Why do you even need a multivitamin?
Clients and VIGOR Training members have asked me these questions numerous times. I'll provide the answers below.
I ran the nutritional supplement brand for one of the top fitness companies in the United States for several years. I formulated or helped formulate numerous supplements, including multivitamins.
During the process, we also vetted manufacturers, decided on which forms of micronutrients to use and considered things like fillers and excipients, which few people consider when buying their supplements.
I also worked for a year with one of the most respected nutritional products manufacturers in the world. I designed and formulated products, and have been “behind the scenes” in the supplement manufacturing world.
Like most things in life, you get what you pay for. Hopefully, by the end of this, you'll understand why you're better off investing a little more in your supplements for products that work, rather than buying what's cheap and might not be as effective.
Once you understand why you need a multivitamin, check out my post on the best multivitamins to buy.
Why You Need a Multivitamin
When I refer to a “multivitamin,” I’m really talking about a multi-vitamin, multi-mineral supplement, or a supplement that includes most, if not all, of your essential micronutrients.
Micronutrient: essential vitamin or mineral that must be consumed through diet or supplementation to maintain normal cellular and molecular function.
If you don’t use a multivitamin today, here are three reasons why I believe you need to start.
1. Vegetables and fruit are not as nutrient-dense as they once were.
Though farming production has improved in many ways, growing produce bigger and faster comes at a cost. Super-sized fruit and vegetables lack the nutrient density they once had.
Also, farming has depleted soil of many minerals it once contained. The plants cannot absorb what is no longer there.
Research shows that today’s produce has less protein, calcium, phosphorus, iron, riboflavin, vitamin C, magnesium, zinc, vitamin B6, vitamin E, and vitamin A than in the mid-1900s.
As one study put it, you’d need to eat eight oranges today to get the same amount of vitamin A that a single orange contained when our grandparents were young.
2. Higher mental and physical stress levels require more micronutrients.
We encounter more oxidative stress, emotional and physical stress, pollution, and other toxins than ever.
We also get less sleep, movement, and time outdoors, which hampers your ability to recover from those stresses.
Vitamins and minerals play essential roles in helping us deal with these stressors and maintain healthy metabolic function.
Increased metabolic and enzymatic demands during times of stress may also be associated with increased micronutrient utilization and subsequent depletion. Moreover, stress is associated with increased oxidative stress and inflammation. Through their anti-inflammatory and antioxidant mechanisms, nutrients may be utilized at greater concentrations in response to these processes. It is also possible that increased micronutrient excretion through urine and sweat may contribute to reduced bodily nutrient stores. Perspiration is increased during times of physical and psychological stress, possibly accounting for increased excretion of certain micronutrients through sweat. Stress and increased cortisol output via its effect on aldosterone levels may also contribute to changes in the urinary excretion of associated minerals and electrolytes, thereby modifying nutrient concentrations. Finally, stress is also associated with appetite changes; therefore, reduced nutrient concentrations could be an artifact of dietary changes.
9 Reasons Strength Training Is Essential For Optimal Health
Jul 29, 2020
Muscle plays a significant role in your long-term health, fitness, longevity, and even your ability to ward off disease and infection.
Yet the vast majority of Americans do little to no strength training.
Investing three to five hours per week, lifting weights and doing other movements that challenge your muscles, bones, and connective tissue is one of the healthiest activities you could take part in.
Provided people follow a well-designed strength training program, the benefits of muscle mass go way beyond aesthetics.
1. Muscle builds your quality-of-life savings account.
Muscle is your quality-of-life savings account. The more you have as you enter later adulthood, the longer you’ll be able to carry on the activities you love to do today.
Without consistently putting your muscles under sufficient stress, they get smaller. It would be like hoping you build a big financial nest egg, but never put any money into your retirement account. To build the next egg, you have to exercise discipline with your spending, and set money aside.
To build a quality-of-life savings account with muscle, you have to...well...exercise.
Throughout your life, you'll face injuries and physical setbacks that keep you from exercising. You might also get cancer, or develop heart disease, which causes cachexia. The more you have when that happens, the more you can afford to lose before facing serious health problems.
Muscle mass is an independent predictor of all-cause mortality in older adults. The more muscle mass you have, the lower your risk of dying.
Read also: How much protein do I need to build muscle?
2. Muscle mass increases your carbohydrate capacity.
The only places you store carbohydrates are in your liver and skeletal muscle. You're not going to increase your liver's size, so building muscle is the only way to improve your carbohydrate capacity.
If you have diabetes or insulin resistance, talk to your doctor about following a ketogenic diet for a while. If your doctor says a ketogenic diet doesn't help with diabetes, find a different doctor. But even with a change in diet, it's imperative to start strength training.
Type II diabetes and muscle loss create a vicious cycle. The more muscle you lose, the more likely it is that you'll develop type II diabetes. The worse your type II diabetes gets, the faster you lose muscle.
As muscle is the main organ of glucose disposal, reduced muscle mass leads to increased insulin resistance. Conversely, insulin resistance or T2DM (type II diabetes) itself is associated with accelerating loss of skeletal muscle, causing a bidirectional positive feedback loop between metabolic disorders and sarcopenia.
Kim JA, et al.
Though most people with type II diabetes are also overweight, about 20% of those with the condition are at a normal weight. A lack of muscle, whether you're overweight or not, is a significant factor in type II diabetes risk.
3. Resistance training improves heart health.
Strength training depletes oxygen in the blood. In the absence of oxygen, your contracting muscles produce lactate. Lactate causes your muscles to burn.
Your heart beats harder and faster to take the lactate away from and deliver more oxygen to your working muscles.
With continued strength training sessions, your stroke volume improves and your resting heart rate drops, which means your heart becomes more efficient.
Research also shows that resistance training improves the health of your blood vessels.
Strength training provides cardiovascular benefits similar to endurance training without the negative impact of increased inflammation, overuse injuries, elevated cortisol, or reduced testosterone.
4. Weight training increases bone density.
According to the National Osteoporosis Foundation:
A woman’s risk of fracture is equal to her combined risk of getting breast, uterine, and ovarian cancer
Men are more likely to break a bone due to osteopor...
How are COVID-19 cases counted? Are they all “real” cases?
Jul 23, 2020
COVID-19 cases have increased significantly in recent weeks. In reaction to the rise in cases, numerous states and cities have rolled back their reopening plans. Masks are mandated across half of the country.
It would be reasonable to assume that the numbers define the count of people who've tested positive for SARS-CoV-2 infection. They include more than that count.
It would also be reasonable to assume that the United States counts COVID-19 cases like all other countries do. That isn't the case either.
The CDC Guidelines for Counting COVID-19 Cases
According to the CDC guidelines, the case and death counts we see as U.S. citizens include both confirmed cases and probable cases. States began adding probable cases to confirmed cases in mid-April, though not all states adopted this more liberal approach to counting right away.
Many other countries count only confirmed cases. Because we use a far more liberal method of counting, it appears that in the United States, COVID-19 is out of control. In reality, it's a difference in counting methods.
It's as though in other countries, they're only counting Dodge Rams, but in the United States, we're counting all trucks.
Here's how it works in the U.S. Again, we now count both confirmed cases and probable cases.
A confirmed case meets confirmatory laboratory evidence. You test positive with a standard COVID-19 test. As straightforward as that seems, even the standard PCR test is surrounded by controversy.
A probable case:
Meets clinical criteria and epidemiologic evidence, but does not include a positive test for COVID-19
Meets presumptive laboratory evidence and either clinical criteria or epidemiologic evidence, but no positive test for COVID-19
Meets vital records criteria with no positive test for COVID-19
I'll share some examples in a moment, but first need to provide the additional CDC definitions.
Clinical Criteria
The CDC clinical criteria for COVID-19 includes at least one of the following:
At least two of the following symptoms: fever (measured or subjective), chills, rigors, myalgia, headache, sore throat, new olfactory and taste disorder(s), or
At least one of the following symptoms: cough, shortness of breath, or difficulty breathing, or
Severe respiratory illness with at least one of the following:
Clinical or radiographic evidence of pneumonia, or
Acute respiratory distress syndrome (ARDS).
And...no alternative, more likely diagnosis.
Laboratory Criteria
Confirmatory laboratory evidence: Standard PCR test.
This is what we've known of as COVID tests all along. These should be straightforward enough. And you'd certainly expect them to be accurate. They're not.
It turns out, a number of initial tests were contaminated. How many? We don't know.
As a result, some people who were actually negative for the virus, tested positive. Contamination occurred in other countries as well.
Additional studies showed that other tests could lead to a number of false-positive test results, but nobody knows how common this is.
What that means is that some of the people who had COVID or flu-like symptoms, and tested positive for COVID-19, might have just had the flu.
To cloud things even more, some people are testing positive for COVID-19, even after no-showing for their test.
Presumptive laboratory evidence: Antigen or antibody testing that suggests someone could have had COVID-19 in the recent past.
Though it's logical to think that if you have COVID-19 antibodies, you had and have recovered from COVID-19, that's not necessarily true. Other coronaviruses can cause you to test positive for SARS-CoV-2 antibodies.
In addition, the tests themselves are far from accurate. So again, using these tests to count COVID-19 case or death numbers can lead to flawed data.
Epidemiologic Linkage
Here's where things get really questionable. The epidemiological requirements are as follows:
Health Benefits of Coffee: Why it’s good for you.
Jul 17, 2020
Is coffee good or bad for you? Few topics in nutrition create as much confusion as the health benefits of coffee, or its risks.
Yet, when you look at the research, the evidence is clear: coffee is good for you.
Of course, I'm referring to a plain cup of Joe. I'm not referring to a cappuccino, macchiato, latte, or any other Java-flavored beverage.
The Health Benefits of Coffee
Coffee provides a number of health benefits, with few, if any, significant risks. That said, numerous myths still surround it. I'll cover the majority of health benefits here, and touch on a few of the potential drawbacks.
Read more: How to Make the Best Drip Dark Roast Coffee.
Enhances weight loss
Coffee reduces appetite. That makes it a great option when intermittent fasting or dieting.
In overweight or obese people, drinking two to four cups per day reduces food intake later in the day.
Higher coffee consumption was associated with significantly lower total body fat percentage and trunk body fat percentage in a dose-response manner (all P values < 0.05) among women.
Chao Cao, et al.
The caffeine also raises metabolic rate, which could contribute to weight loss as well. The caffeine activates brown adipose tissue, a more metabolically active type of fat tissue.
The effect is relatively small, though. Four cups of Joe, which contains about 320 milligrams of caffeine, would burn an extra 32 calories per day.
Enhances physical / athletic performance
Most of the performance-enhancing effects of coffee come from caffeine.
Caffeine:
improves reaction time
enhances fat metabolism
increases stamina
improves strength
improves power
reduces mental fatigue
Though coffee does contain caffeine, you probably won't be able to get enough caffeine from a standard cup of coffee to enhance exercise performance significantly. You might need to drink a nitro cold brew, a caffeinated energy drink, or take a caffeine pill.
However, I'd recommend only using high-dose caffeine on occasion, such as during competition or for a game. If you use high doses all the time, your tolerance to caffeine reduces its stimulatory effect.
Enhances cognitive and nervous system function
Animal research shows caffeine may protect the nervous system from inflammation and protect the brain from developing Alzheimer's disease.
Those who drink three to five cups of Joe per day during mid-life have a 65% lower risk of developing late-life dementia and Alzheimer's Disease when compared against non-drinkers.
Heavy consumers also have a reduced risk of developing multiple sclerosis.
In women, it may reduce the rates of depression while improving mental acuity, energy, and wellbeing in both men and women. Coffee's effect on acetylcholine and serotonin contributes to its cognitive benefits.
Improves blood sugar control and reduces the risk of diabetes
When compared with people who don't drink coffee, those who drink 6 cups per day reduce their risk of type 2 diabetes by 33%.
Interestingly, caffeine reduces insulin sensitivity, so the blood sugar benefits must come from other compounds in coffee, such as chlorogenic acid, lignin's, quinines, and trigonelline.
Reduces the risk of cardiovascular disease
Three to five cups of coffee per day lowers the risk of cardiovascular disease. Drinking more than that does not raise or reduce the risk according to a meta-analysis that included more than 1 million people.
Though this sounds promising, I should mention that two diterpenes in coffee – cafestol and kahweol – can raise cholesterol and triglyceride levels in some people. However, they are removed when you drink filtered Java. Unfiltered coffee, such as French press or espresso, would contain these diterpenes.
The other benefits still significantly outweigh the potential risk associated with coffee, so go ahead and drink unfiltered coffee if you like it.
Guys, This Is Why You Have Low Testosterone
Jul 14, 2020
Low libido, difficulty building muscle, depression, and increased body fat. These are the four most common symptoms of low testosterone people ask me about.
If you have low testosterone, you're not alone.
A 2006 study found 39% of U.S. men, age 45 and older, were testosterone-deficient.
I'm confident the percentage would be higher if measured today.
The situation is slightly better for women.
Daniel Amen, in his book, Unleash the Power of the Female Brain, points out that 20% of women have low testosterone.
He also suggests another 20% of women have polycystic ovary syndrome (PCOS) caused by testosterone levels that are too high.
Rather than first looking at what raises testosterone with my clients, I always review what causes low testosterone.
After all, a great strength training program, a testosterone-boosting supplement, or hormone therapy won't have much of an impact if you sabotage your levels with one or more of the following.
Read also: Testosterone Levels Predict COVID-19 Severity and Mortality
1. Overweight and Obesity
Low testosterone increases body fat, and increased body fat lowers testosterone. This creates a vicious cycle of ongoing weight gain, which lowers testosterone, which causes more weight gain.
Not surprisingly, hormone therapy does decrease body fat and increases muscle mass. However, I'd never recommend starting with hormone therapy. Instead, get your body fat under control by starting with your protein intake, sleep, and strength training.
Grab a copy of my book that goes deeper on these three: The 3 Pillars of VIGOR: Essential Habits for Exceptional Health and Fitness.
2. Unmanaged Stress
Women are more susceptible to stress-related drops in testosterone than men. Men primarily produce androgens in the testes, but women depend on their adrenal glands to produce the precursor DHEA, which is then converted to testosterone.
The adrenals also produce the stress hormone cortisol. When stress levels are too high, or when women can't recover from the stress they face, it can limit the production of testosterone, increasing the ratio of estrogen to testosterone.
Men are not immune to stress either, but it can take longer to show symptoms in men than in women.
Read also: The Best Adaptogens for Health and Fitness
3. Sleep Debt
Testosterone levels peak in the morning, just after waking up (in men, that's why something else reaches a peak in the morning as well, provided their levels are optimal, and they're getting enough sleep).
Sleep debt or interrupted sleep suppresses androgen production.
A staggering 26% of middle-aged men have obstructive sleep apnea (OSA), which drastically limits testosterone production.
You might be surprised by how much better you feel after two weeks of consistent, sufficient sleep.
4. Excess Alcohol Consumption
A little alcohol increases androgens. Too much and it'll tank them.
A single night of moderate drinking (one serving for women, two servings for men) increases testosterone. But if you drink more on a single night, or drink more often, you'll likely lower your hormone production.
Chronic drinking also raises cortisol, which can be a double-whammy for women.
Heavy drinking may lower testosterone by 23-27% 12-16 hours later.
5. Statins
A six-month study showed Rosuvastatin (Crestor) suppressed androgenic hormones. Levels returned to normal after discontinuing use.
Atorvastatin (Lipitor) is also known to lower testosterone. Interestingly, research shows that Lipitor combined with testosterone therapy leads to better outcomes than using Lipitor alone.
That said, I always encourage people to ask a lot of questions before committing to statin therapies. The side effects are undeniable, and the statin isn't always a necessity.
Sometimes doctors can correct patients' cholesterol levels by treating their thyroid. Other times, the cholesterol levels take care of themselves wi...
5 Nonnegotiable Habits For a Strong Immune System
Jul 10, 2020
Throughout the COVID-19 pandemic, politicians and policymakers have focused on social distancing, washing hands, and face coverings, three things that might slow the spread of COVID-19.
Coming from a health and fitness background, what’s most disturbing to me is the lack of discussion around improving people's health. If public health is important to public health policymakers, the first thing they should be emphasizing is what it takes to be healthy.
Healthy bodies handle viruses better than sick ones. Strong immune systems fight viruses better than weak ones.
God gave us protection against pathogens that's much stronger than that of a cloth mask.
The following are five ways I ensure my immune system is ready to handle the virus when it gets in my eyes, nose, or mouth.
They’re all habits you can adopt beginning today, to help keep the effects of the virus away. I call them nonnegotiable habits because they're not optional in my life. I hope they become nonnegotiable in your life as well.
1. Sleep at least seven hours every night
Sleep debt disrupts your hormones, making you gain body fat, even when you eat a lower-calorie diet. Being overweight increases your risk of a severe case of COVID-19.
A lack of sleep also leads to insulin resistance. Just one night of insufficient sleep leads to insulin resistance the next day. Elevated blood sugar also raises the risks of a severe case of COVID-19.
Finally, sleep debt compromises your ability to react to pathogens. It sabotages your body’s adaptive immunity, which is the part of your immune system that develops antibodies to viruses, like SARS-CoV-2.
...research during the past years has accumulated evidence that sleep affects a wide variety of immune functions, including the numbers of specific leukocyte subsets in circulating blood, the cell-specific production of cytokines and further immune cell functions.
Besedovsky L, et al.
Seven hours of sleep is the low end of the threshold for sufficient sleep. The range is seven to nine hours.
2. Strength train three to five times per week
Your level of muscle mass plays a significant role in your body’s immune function.
The more muscle mass you have, the more capacity you create for storing carbohydrates. As I mentioned earlier, as fasting blood sugar rises, it compromises immune function. If you don’t have enough muscle to store the carbs you eat, your blood sugar remains elevated until you can turn the carbs into triglycerides or body fat.
In addition, research shows that as you lose muscle, or if you’re in a catabolic (muscle-losing) state, you reduce the strength of your immune system. This could be why those with cardiovascular disease are more susceptible to something like COVID-19. The cardiac cachexia associated with heart disease weakens your immune system.
Skeletal muscle regulates immune system functions via myokine signaling and the expression of immune modulatory surface molecules. Immune cells in turn critically influence muscle mass and function. Therefore, skeletal muscle may act as a central integrator between sarcopenia and immune senescence (age-related loss of immune function).
Nelke C, et al.
If you’re just getting started, three days a week will suffice for strength training. However, four is better. You will get results faster (provides you’re following a good strength training program). You’ll also develop the habit of exercising faster, as such a schedule has you exercising more days per week than you don’t.
3. High-protein diet
Protein is the most important macronutrient for a healthy body. Higher-protein intakes consistently lead to improved body composition, reduced appetite, improved lean body mass, better blood sugar levels, and stronger immune response.
On the flip-side, insufficient protein can lead to increased body fat, poor health, and a weaker immune system.
This is why a higher-protein diet is part of The 3 Pillars of VIGOR.
...
Like any long-term relationship, marriage, or business, America's history includes successes and sadness, trials and triumphs, horrors and happiness, and mistakes and milestones.
Through it all, Americans have protected life, liberty, and the pursuit of happiness. Infringing upon those rights always leads to turmoil.
Those rights have been put to the test in 2020 in ways we've never seen in our long history. The continued masking and muzzling of Americans and the growing expectation of mandatory vaccinations are three examples.
Inquiring about the logic leads to malice and hatred from the mob that chooses to comply without question.
Asking for proof of safety and effectiveness leads to attacks of one's credibility.
Meanwhile, many businesses remain closed. People see other people everywhere, wearing masks, which further reinforce fear. In my opinion, it's even worse for the kids who go through this.
And taking this beyond COVID-19, people are more afraid than ever to have an opinion about anything. If they do, and the wrong person hears it or takes it out of context, the mob will come after them, their career, or their reputation.
As a result, many Americans aren't standing up for other Americans anymore. They're only standing up for the mob.
More than ever, we need Americans to stand up for the rights afforded all of our citizens and the values that make our nation the greatest in the world.
That's why I will remain unmasked, unmuzzled, unvaccinated, and unafraid.
Unmasked
Why do so many people willingly cover their faces with masks that have no proof they reduce the risk of spreading coronavirus?
After all,
wearing a mask to keep the virus from escaping your mouth is like covering yourself with a chain-link fence in the woods, so you don't get bit by a mosquito.
Why do people wear a mask when there's no science to show it's safe for extended periods?
Breathing in your expired air is lower in oxygen and higher in carbon dioxide than unmasked air. There is no long-term research to show that’s smart or safe.
Of course, if you choose not to wear a mask, you're immediately labeled as selfish. People will tell you you're going to kill others.
"You don't wear a mask for yourself; you wear it for others." Or, "You wear a mask to slow the spread."
Nice try with the peer pressure.
Prove that the masks stop a 125 nm virus particle. Prove that breathing through a piece of cloth is harmless.
Heck, even prove that keeping people from getting infected is a good idea.
Nobody has shown that a mask is effective at anything other than spreading more fear, and providing a way to trigger virtue signaling.
Unmuzzled
The first amendment states:
Congress shall make no law respecting an establishment of religion, or prohibiting the free exercise thereof; or abridging the freedom of speech, or of the press; or the right of the people peaceably to assemble, and to petition the Government for a redress of grievances.
U.S. Constitution
As of late, this amendment only applies to people with specific ideologies.
If your values are different from the far-left mob, you're likely to be silenced, threatened, or canceled. You could put your career on the line if you say, "I support President Trump."
When the threat to your livelihood or reputation is significant enough, what do you do?
Most people give in to the pressure and remain silent. They avoid speaking out, posting on social media, or joining a march against the "wrong" cause.
As long as they keep their opinions to themselves, they can remain safe from persecution.
Do you know where that sort of behavior takes place? In communist countries. Not in America.
You’re supposed to be able to say whatever you want. As long as your words don’t constitute a physical threat, you’re free to share them.
In the words of Martin Luther King, Jr.,
A man dies when he refuses to stand up for that which is right.
National Guard: Thank You for Serving, Even When You’re Not Respected
Jun 08, 2020
We still have a small number of National Guard soldiers left in Minneapolis. Vanessa and I make a point to drive past one of the areas they’re stationed when we are out, just so we can say, “Thank you” as we drive by.
If there were only one thing I could change about my past, it would be to have served in the armed forces before transitioning into adulthood.
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My father served in the Army in Vietnam. He was in the midst of numerous battles as part of the Red Warriors. His last one landed him in the hospital with the back of his body filled with shrapnel. Eight of his fellow soldiers died that day, and 39 others were injured. The battle report from May 27, 1969 could be a movie script.
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During his tour, he earned the Purple Heart, Bronze Star with Valor, and Silver Star. You'd never know it, though, unless you asked him.
After his time in the Army, he joined the National Guard. He also worked two jobs and guided fishing trips in Northern Minnesota on the weekends to make sure we had what we needed. In case you can't tell, I'm pretty freaking proud of him (and my mom as well, but I'll talk about her another time).
My father-in-law, Ray Romero, is also a Vietnam vet. Like my dad, he doesn't talk much about getting drafted, and gave no consideration to not joining the Army once he was drafted. Ray's parents immigrated from Mexico just before he was born.
And, like many reading this, I have quite a few friends who serve in the military today.
Word to the Nation: Guard zealously your right to serve in the Armed Forces, for without them, there will be no other rights to guardJohn F Kennedy
Call In The Guard
Following the death of George Floyd, the riots in Minnesota got out of hand.
Eventually, the National Guard was called and activated to help restore order and safety around the Minneapolis metro area. If the National Guard had been activated sooner, maybe Minnesota could have set the example for peaceful protests and limited rioting and property damage.
Unfortunately, that wasn’t the case. A lot of damage was done before they stepped in, and that pattern repeated itself across the country.
The intention of bringing in The Guard was to quell the rioting. To bring safety to the community. To help stop the destruction of businesses and other property. To reduce the risk that outside groups would exacerbate the violence already seen.
They were not brought in to stop peaceful protesting, though some media sources might have portrayed that perspective.
Disrespected
How were they welcomed?
Most showed them the respect they deserve. Some did not.
Each time I saw a photo or video, or read a story of how our soldiers were mistreated, I pictured my friends, my father-in-law, and my dad as those soldiers.
I imagined them absorbing the hate-filled words and standing tall. Heads held high.
It was painful to imagine those I knew taking such punishment from the people they volunteered to protect.
As I watched and listened in disbelief, this thought occured to me...
These soldiers who absorb abuse from their own countrymen and countrywomen would willingly put their lives on the line to protect those who show them such disrespect.
Our soldiers — active duty, National Guard, Secret Service — put the protection of our country and its people ahead of themselves every day. Most law enforcement officers do as well.
We may never fully appreciate what that means. I do know that on May 27, 1969, had a grenade exploded a little closer to my dad, he would have never been my dad, and I wouldn’t be here.
Why our risk of COVID-19 is our responsibility, not someone else’s.
May 26, 2020
Data from the United States and Europe shows that those with the highest risk of severe cases of COVID-19 and death from the virus are the elderly, and those with pre-existing health conditions.
If you are healthy, you have an extremely low risk of severe illness. Like really low.
If you’re dealing with one of the following conditions, you are not healthy and your risk of a severe case of COVID-19, if you get infected, is much greater:
Overweight and obesity Type II DiabetesHeart diseaseHigh blood pressureRespiratory conditionsCancer
Inflammation and a suppressed immune system are universal among all of these conditions. If you have two or three, things are likely a lot worse.
Technically, having Type I diabetes also raises risk if it isn't properly managed. But type I is usually genetic, unless it’s developed from extreme cases of type II diabetes. Provided type I is properly managed, it shouldn’t affect someone’s risk.
Cancer is caused by a variety of reasons, some of which are lifestyle-related. The rest of the conditions are much more likely to be the result of lifestyle choices.
If pre-existing conditions open the door for SARS-CoV-2, why aren’t we putting more attention on those conditions?
Over the past several decades, pharmaceuticals have helped people live somewhat normal lives, while they continue to make the same lifestyle choices that led to the conditions that led to the medications.
For example, insulin or metformin helps people live longer while still being able to eat the foods that brought on their diabetes, to begin with.
The problem is, even with medications, your body and its systems don’t function right. As a result, your immune system can’t combat diseases, such as COVID-19, like it should be able to.
COVID-19 isn’t the real risk to your health. Diabetes, overweight and obesity, inflammation, and a lack of overall fitness are the real risks. SARS-CoV-2 just exploits the way those risks make us vulnerable.
The good news is, the death rate related to SARS-CoV-2 is nowhere near what was suggested at the beginning of the pandemic. The bad news is, nobody seems to be telling the public they need to immediately address any preventable health conditions they have.
There's more attention on masks than a healthy metabolism. It makes no sense.
We need more candor to change the culture
The only way to wake people up to the risks of poor lifestyle and nutrition choices is to be honest.
We have to change the perception of lifestyle diseases, which means we need to communicate with a little more candor, even of some people choose to be offended by it.
If we can’t talk about the stuff that harms us and our society because it makes someone feel bad, we remove the emotions that spur people to change.
Before we can change, we need to wrestle through the reality of our current state, and the pain that precedes the willingness to change.
This goes against the culture of safety that’s crept into our society over the past decade. In a culture of safety, those who might say or do something that another person could find offensive gets silenced.
A culture that allows the concept of “safety” to creep so far that it equates emotional discomfort with physical danger is a culture that encourages people to systematically protect one another from the very experiences embedded in daily life that they need in order to become strong and healthy.The Coddling of the American Mind, Greg Lukianoff, Jonathan Haidt
If public health is a priority, why not prime the public on health-promoting habits instead of fostering fear?
These lifestyle diseases cost the healthcare system enough already. Now, COVID-19 is yet another disease that puts those with these conditions at greater risk.
What if we focused on fixing these problems instead? What if we put more focus on:
getting people in the gym and building muscle, which helps control blood sugar and improves body compo...
Have you lost your mind?
May 18, 2020
It happens in a moment.
You’re casually scrolling through your newsfeed. You catch a glimpse of someone doing or saying something you don’t agree with.
Maybe you see a photo of a few people hugging after dinner at a restaurant...with people in the background sitting at tables that are closer than six feet apart...and servers who aren't wearing masks?!
Before another thought enters your mind, you type a scathing comment: “It’s people like you who are killing people like me!” You feel like you did your good deed for the day.
Then, you get a notification. Your friend responded to your comment: “The photo was from a year ago. You should have read the caption first.”
Oops.
You only lost your marbles for a moment, but the damage is done.
You got emotionally hijacked. I've been there before as well.
How you lose your mind
Critical thinking and rational thought occur in your frontal lobe. Emotions take place in your amygdala.
When your amygdala gets triggered by good or bad emotions, it hijacks your frontal lobe.
Emotions literally make you lose your mind.
If you’ve ever bought something and brought it home (or brought someone home) only to feel regretful after the fact, you were probably emotionally hijacked when you made that decision.
If you’ve ever said or done something hurtful you later regretted, you were probably emotionally hijacked, too. Or, maybe you’re just a jerk too, but let’s hope not.
You are more susceptible to emotional hijacking in stressful environments, where you're bombarded with messages of fear, anger, and disdain, like the news or Twitter.
Studies have also found that the amygdala modulates the fear response in humans. Fearful stimuli including fearful faces, fear inducing images, and fear conditioned cues, have been found to activate amygdala in several brain imaging studies...Kerry J. Ressler, Amygdala Activity, Fear, and Anxiety: Modulation by Stress
The point is, if you act before you get your emotions under control, you’re more likely to act in a way you’ll later regret.
To use common sense and critical thinking, you must first learn to tame your emotions.
Critical Thinking vs. Criticism and Condemnation
You can’t convince with criticism and condemnation. No matter how loud, offensive, or cruel you are, criticisms and condemnation only push people away and make you look like a jerk.
Belittling others makes you look small-minded, not those you try to defame.
Why does one human treat another so...inhumanly? In my opinion, there are three possible reasons:
They’re emotionally hijacked, and the only response they can come up with in such an emotional state is to slam and slander others.They name-call and criticize the messenger because they don’t understand their own position well enough to argue about the message itself. Instead, they try to eliminate the message by cutting down the messenger.They believe that by slandering someone harshly enough, the other person will be afraid to speak up any further. This one is a favorite among the Rules For Radicals followers: “Ridicule is man's most potent weapon.”
Whatever the reason, choosing a harsh reaction instead of a respectful response is a childish way to treat another person.
If you're on the receiving end of such childish criticism and condemnation, allow me to suggest a trick I learned long ago.
Smile
This past week, I was called a narcissistic a$$hole based on my belief that healthy people who choose to, should be able to get back to normal life.
I smiled.
Not because I enjoy reading stuff like that, but because I’ve found that’s the easiest way to shut down my own amygdala if I feel defensive, irritated, or angry.
I learned the smiling trick while growing up as a fat kid. My nickname was CP (Chubby & Porky).
When I got teased, I learned to smile. When I smiled, it changed how I was feeling and allowed me to think more clearly.
What if we’ve all been primed?
May 10, 2020
We’re all in this together. Stay home. Stay safe. We’ll get through this. It’s our new normal.
These words have been repeated so many times, you’d think they’re used for selling the latest superfood.
They’re not selling a superfood, but is it possible they’re trying to sell us something?
A Sequence of Events
Vanessa and I were playing our morning game of Sequence and drinking our coffee in early April (we’ve been playing card games before work since well before the COVID-19 chaos). Just before the news shifted to commercial, the newsperson stated, "Stay home. Stay safe."
The commercials came on, with one after another using the phrases I mentioned above. That was the moment I first realized how often those phrases were coming at us. Of course, once you notice something like this, you can't not see it and hear it anymore. Welcome to the Baader-Meinhof Phenomenon. Perhaps my bringing it up to you will make you aware now too.
Whether the coordinated use of these phrases was some sort of nationwide scheme created by a group behind "the curtain," or it was a simple coincidence, we've been primed, and it's had a visible impact on people's thoughts, words, and actions.
Behavioral Priming
Though its effects are controversial, psychologists, researchers, and marketers have tested behavioral priming since the middle of the 20th century.
If you’re not familiar with priming, it is the ability to influence someone’s thoughts, attitudes, and behaviors without them knowing about it, through exposing them to a previous stimulus. For example, repeating the phrase, “Stay home. Stay safe.” could be a form of priming, as it has the potential to impact the way people think (or don't think and just do), speak, or act.
As John Bargh explains in his article, published in the European Journal of Social Psychology,
The past 25 years have seen amazing empirical advances in our knowledge of the kinds of psychological concepts and processes that can be primed or put into motion unconsciously. Social norms to guide or channel behavior within the situation; goals to achieve high performance, to cooperate with an opponent, or to be fair minded and egalitarian; emotions that shape our reactions and responses to subsequent, unrelated stimuli; and of course, knowledge structures such as stereotypes and trait constructs for use in the comprehension and encoding of often ambiguous social behavior. And social behavior itself can be produced unconsciously in the same fashion.Still more recently, though, priming effects of even greater complexity have been discovered, such as in the nonconscious activation of deep cultural ideologies and other interpersonal relations…Bargh JA, 2006
Consider this statement: We're all in this together.
If you hear this over and over, and unconsciously believe it, then it means those who don't follow the conventional recommendations aren't in this with you. They're outsiders. They are easy to target and hate and slander. It feels okay to treat them as outsiders because people believe they have the support of their pack to do so.
Or take this one: Stay home. Stay safe.
This implies that by staying home, you’re doing something that helps protect people. To not stay home then, would mean putting others at risk. It sets the stage for people to easily buy into the idea that if you don’t stay home, you’re selfish.
There's nothing to prove this statement is accurate. Recent data says the opposite: 66% of hospitalizations in New York are from people sheltering in place.
Yet, if you asked the average person what they should do to protect themselves and others, they'd say, "I should stay home to stay safe."
Behavioral priming can lead us to believe something is a fact even without evidence to support it. It would explain why some people feel it's okay to throw stones at those who believe in something other than staying home. They want to slander doctors who suggest we're actually safer...
Be Not Afraid
Apr 30, 2020
I wrapped up with work for the day today and thought I’d check out the news. Everything everywhere is COVID-19.
Same stories as the days before.
The media thrives off your fear
Take these recent headlines as an example:
U.S. coronavirus deaths surpass Vietnam War (Reuters)The coronavirus crisis is way worse than feared (Axios)Mike Pence’s Reckless Refusal to Wear a Mask at the Mayo Clinic: Masculine bluster meets the Trump administration’s minimization of this crisis. (Slate)COVID-19 exposes mistrust, health care inequality going back generations for African Americans: The horror of COVID-19 has taken a heavy toll on communities of color. (ABC News)
The Mainstream media does everything it can to scare the shit out of the public, knowing that fear leads to more views.
Fear also leads to unquestioned compliance.
Though this quote comes from a fiction book, it holds more truth than a Mainstream Media story.
If you want to control someone, all you have to do is to make them feel afraid.Paulo Coelho, The Devil and Miss Prym
The simple fact is this: the situation is not as bleak as the news would have you believe.
Facts overcome fear
How many people die each year outside of COVID-19? 2.8 million people.
Of the 2.8 million annual deaths, the following are the top causes (2017 numbers):
Heart disease: 647,457Cancer: 599,108Accidents (unintentional injuries): 169,936Chronic lower respiratory diseases: 160,201Stroke (cerebrovascular diseases): 146,383Alzheimer’s disease: 121,404Diabetes: 83,564
At the time of this writing, 58,000 people have died in connection with COVID-19 in the United States. 0.018% of the U.S. population.
Time will tell, but the data suggests a significant portion of the COVID-19 deaths are not in addition to the usual 2.8 million. It’s likely that numerous will be instead of some of the 2.8 million.
What’s interesting is that those with any of these issues, other than accidents or Alzheimer’s, are more likely to die of COVID-19.
89% of those who end up in the hospital due to COVID-19 have a preexisting condition. The most common preexisting conditions leading to hospitalization with COVID-19 are the same preexisting conditions that cause the most common deaths in the U.S. to begin with.
If COVID-19 is so life-threatening, why don't we put forth the same level of culture-shocking effort into fixing the preexisting conditions that lead to hospitalization?
Why don't we have the same fear of not being healthy as we do about getting sick?
We don't need to live in fear if we're willing to stay healthy. If we're willing to stay healthy, we can overcome COVID-19 with little to no symptoms.
If we're willing to stay healthy, we can go to work and keep the economy going, so our government can care for those who have no control over their health or age.
If we're willing to stay healthy, we'll minimize our risk of severe COVID-19. We'll be able to work and provide for our families and friends.
Don't be fooled into fear.
Essential Oils For Fitness: Research, Anecdotal Evidence, Experimentation
Nov 25, 2019
Can essential oils enhance your fitness program? Absolutely.
If you would have asked me my opinion of essential oils in 2013, I might have responded with a blank stare. They weren't on my radar at that time.
A year later, Vanessa started using essential oils. I was a little slow getting started, and even slower getting behind them.
It's not that I didn't trust my wife. She always does her homework. However, I noticed a lot of people with little experience in health and fitness, saying things that you're not allowed to say about natural products.
The Truth Is Good Enough
One of the reasons I was so skeptical of essential oils was because of the outlandish health claims I saw posted on social media and spoken at events.
Like dietary supplements, essential oils are natural products. They are not drugs.
And yet, I consistently saw people make drug claims about essential oils, claiming they'd cure just about any disease, resolve any dysfunction, and outdo almost any other remedy available.
The claims were irresponsible, often illegal, and sometimes outlandish.
The illegal claims could be considered drug claims, a major no-no according to the FDA.
The irresponsible claims made essential oils sound like the only thing you needed to use in order to be healthy and live longer. Never mind the importance of diet, exercise, and good lifestyle choices.
The outlandish claims sometimes sounded like new age hocus-pocus, such as "essential oils eliminate negative energy in your environment."
I'm not saying people shouldn't passionately talk about essential oils, supplements, or other ways of improving one's health. What I am saying is that they shouldn't play doctor, promote pseudo-science, or suggest that using essential oils is the main step in improving health and wellbeing.
To that end, this article is about using essential oils to enhance your health and fitness program. I will not refer to disease states or suggest oils for treating chronic conditions.
If you've ever been turned off from using essential oils by what someone said about them, I hope this article turns you back onto using them. If you've ever exaggerated their benefits, I hope this article helps to ground you in what they're capable of. The truth is good enough.
Like Supplements, Essential Oils Do Best With a Solid Base of Support
Somewhere between my skepticism, and the over-the-top claims I saw on social media, I found the middle ground. There's no longer a day that goes by when I don't use a handful of different essential oils in some way.
I also understand their limitations.
No essential oil makes up for a lousy diet, a lazy lifestyle, or a lack of sleep.
Before you'll experience the full benefit of essential oils, you need a solid foundation of health to start from.
Eat a high-protein diet
Strength train at least four days per week
Sleep a minimum of seven hours each night
Supplement with the Foundational Five
If you've read my book, The 3 Pillars of VIGOR, you'll recognize the first three.
Will you get some benefits from some essential oils without a consistent commitment to the points above? Perhaps.
But part of my goal each time I write is to avoid blowing smoke.
Anyone who suggests you can achieve great, long-lasting health just by using a supplement or essential oil is either knowingly lying, or doesn't understand what it takes to get fit and healthy.
If it seems like there's a tinge of irritation in those remarks, your perception is accurate.
I'm tired of people getting lured into gimmicky exercise, diet, and supplement programs that promise way more than they can deliver.
Ok. Soap box session over. Let's get into how I recommend using essential oils as part of your fitness program.
My First Essential Oils Experiment
Vanessa started using essential oils in January, 2014. In March, she asked if I'd be willing to try an essential for male hormone support...
Brandon Wallace’s Success Story
Nov 20, 2019
Consistency, confidence, community, and don’t over think it! These lessons helped me transform from 246 pounds., 33 percent body fat, and 45-inch waist to 194 pounds, 12 percent body fat, and a 32-inch waist.
That's 52 pounds and 14 inches in just 8 months!
A special thanks to Brandon for documenting his progress so well, and for sharing his success story. I'm sure it will inspire many others to take action on their health and fitness.
Where were you at physically and mentally before joining VIGOR Training?
I joined VIGOR Training in May, 2018. Prior to that, I tried many different forms of fitness programs, classes, and camps. They gave me a good understanding of what it meant to be healthy and fit.
Though I learned a lot over those four years, I realized that I was mainly doing body weight or simple kettlebell workouts, which weren't getting me much for results.
In 2017, I stopped going to the gym completely. At the time, I couldn’t make it work in my budget. "Not fitting it into my budget" became an excuse to not exercise.
Within a few months, I'd gained weight, was consistently overeating, and didn't like how I looked.
When I started VIGOR Training, I got my baseline body composition measurements: 246 pounds, 33 percent body fat, and a 45-inch waist.
What was your tipping point?
My tipping point was a couple of months before I joined VIGOR Training.
At a guy's event called Advance, Tom Nikkola gave a talk on The Emotional Cycle of Change.
I realized I was making excuses for not exercising, and needed to make a gym membership and the training program work into my budget. I sat down with my budget and worked it out to make it happen.
Then, the next step was to then find a gym that was reasonably priced and had the right equipment. A month later, I found a good gym that had everything I needed. Then in May 2018, I began my journey with VIGOR Training.
What lessons did you learn along the way, that you'd want to pass along to others?
I've learned four key lessons from VIGOR Training: consistency, confidence, community, and simplicity.
1. Consistency
Becoming fit and healthy is not something that happens overnight.
It requires doing what needs to be done every single day. When I started, I committed to training four days per week. So, every Monday, Tuesday, Thursday, and Friday, I woke up at 3:00 am and got to the gym by 4:00 am. I knew the only way I'd remain consistent was by working out before work.
Some mornings, I didn’t feel like going in but I would still go anyway. I committed to the process.
Time at the gym was not the only thing I stayed consistent with.
I followed the nutrition and supplement plans laid out in Tom's post, 28 Days: Four Weeks of Fat Loss.
After those four weeks, I followed the recommendations for transitioning to a more sustainable way of eating, which I follow to this day.
2. Confidence
This was something I didn’t expect. I committed to becoming a better version of myself physically, and in the process, my confidence grew.
I gained confidence with the exercises, and my ability to handle more weight. This confidence grew outside of the gym, too. It allowed me to advance my life and move toward a new career path in wellness and life coaching!
3. Community
One of my favorite parts of VIGOR Training is the community!
We all train hard, encourage one another through the app and VIGOR Training Facebook group, and see each other’s progress on the leaderboards.
Even though I train by myself, I know that my fellow VIGOR members are training too, and cheering me on.
4. Simplicity
Training and nutrition don't have to be complicated.
If you have been training over a few weeks and you feel like you can add more weight, go for it! It means you are getting stronger and you might even get a new personal record (PR)!
Trust me, there is nothing better than hitting a new PR after four w...
How To Make The Best Drip Dark Roast Coffee
Nov 13, 2019
Though I'm not a barista, I do make a great cup of dark roast coffee. In the search for the best method for brewing dark roast coffee, we've tried a lot. We've brewed with Keurigs and Cusinarts, French Presses and Pour Overs. We even invested in a Miele countertop unit.
We've tried hundreds of different types and brands of beans, as well. Many we tolerated, some we tossed. A handful have made awesome cups of Joe.
This article is the result of much trial and error.
And just to ward off the coffee naysayers, coffee is good for you.
Of course, no matter how good for you it is, if it tastes bad, you're not going to want to drink it.
To help you avoid suffering through drinking subpar coffee, I've outlined the best way to make dark roast coffee, using a drip coffee maker.
I've also highlighted the best dark roast beans and the best equipment for making great coffee.
The Best Dark Roast Coffee Beans
This tutorial will help you make excellent dark roast coffee. If you're looking for the best light or medium roast beans, skip this section.
Medium roast coffee is acidic, and has floral or citrus flavors. To me, it tastes like someone tried to mix coffee and tea together. Yuck!
Dark roast coffee isn't acidic, or as acidic, and usually has notes of dark chocolate. It's rich and smooth. Some dark roasts have a smoky flavor.
When roasted just right, the coffee beans have a slight amount of oil on the surface.
Roasted too long, and the inside of your coffee bag will be wet with coffee oil. Don't bother brewing that stuff. It'll taste terrible.
On the other hand, some coffee makers label their beans as dark roast when they're actually medium roast.
I can tell from the moment I peel open the bag. Medium roast beans are completely dry. I hate throwing coffee away, and will always give it a try, but almost every time this has happened, we've thrown the coffee away after brewing the first pot.
The following are six of our favorite dark roast coffee beans.
I need to mention one more, which isn't shown since it's only a seasonal blend: Starbucks Christmas blend. It's also one of our favorites. If you've never tried it, buy a bag when you can. You won't be disappointed!
The Best Dark Roast Coffee
Tap on the bag of coffee to learn more.
To make sure your beans stay fresh from the moment you open the bag until you brew the last of your beans:
Buy and use beans as close to the date they were roasted as possible
Store your coffee beans in a vacuum-sealed container (I cover this more in the coffee equipment section)
Avoid exposing the beans to excessive heat or sunlight
Buy whole beans and grind them yourself
The Best Coffee Brewing Equipment
To brew the best dark roast coffee, you'll need 4 pieces of equipment:
Coffee Storage Container
Digital Scale
Coffee Grinder
Drip Coffee Maker
The Best Coffee Storage Container: The Airscape®
Don't take this for granted. If you store your coffee beans in the bag they come in, a Ziplock bag, or a cheap, plastic container, don't do that. They'll lose their flavor too fast.
Oxygen, humidity, and heat ruin your coffee beans.
Contrary to what you might have heard, do not store your coffee beans in a Ziplock bag in the freezer. They should remain at room temperature and exposed to as little air as possible.
That's where the Airscape® container comes in.
After pouring your beans in the canister, you press down on the inner cover. As you do, the cover presses air out of the container, creating a vacuum. It's super slick.
We love the Airscape so much that I recently had custom VIGOR Training Airscape Kilos made. Some of the VIGOR Training members got the canister as a 2-year VIGORversary loyalty gift.
Since black coffee is the only pre-workout drink I recommend, it was quite fitting.
If you'd like to, get a plain Airscape Kilo on Amazon.
My 30-Second (Accidental) Meditation Experiment
Oct 30, 2019
I hardly notice the guy behind me, grunting like he's having an orgasm.
Instead, I'm zoned in on the second hand of my stopwatch. It’s like a one-direction metronome. Tick, tick, tick.
A text notification pops up on my phone screen and I quickly wipe it away without looking at who it's from.
Tick, tick, tick.
From the corner of my eye I catch a lady doing some movement she must have seen from a Jane Fonda video. “That’s not going to do anything. Eyes on the clock,” I think.
Tick, tick, tick.
Whenever my mind wanders, I draw it back to the stopwatch.
I programmed this block of VIGOR Strength Athlete with 30 second rest periods, and lots and lots of sets.
I find myself cherishing every second of my rest periods, never feeling like they're long enough.
Though I don't often include such short rest periods in the training program, I did so in this training block for a few reasons:
To increase muscular stress by keeping rest periods short enough that you don't fully recover before the next setTo use lighter training loads light enough to give joints and the nervous system a break (we worked them pretty hard in previous training blocks)To improve physical stamina and “staying power” by doing much more work in each session than usual
I planned these short rest periods specifically for the phyical benefits.
I wasn’t expecting the mental effects, including better focus, reduced stress, and mental refreshment.
Multitasking My Training Sessions
Several years ago, I developed a bad workout habit. It isn’t as dumb as drinking beer before a workout, or smoking cigarettes after. But, it’s dumb nonetheless.
In an attempt to be more productive during my rest periods between sets, I’d answer emails, respond to comments on Facebook, reply to text messages, research topics for articles, or even knock out a few sentences of blog post drafts.
I thought I was more productive, making use of every nook and cranny in my daily calendar. And while I might have made a tiny bit of progress in my to-do list, multitasking during my training sessions affected my mental outlook in a way I didn’t understand until recently.
You know how silent it seems when you sit in your car after being at a concert? You don’t realize how loud it was until you sit in your car in silence.
I didn’t realize how frazzled I felt following my workouts until I finished my workouts without feeling frazzled. My recent training sessions, with only 30 seconds to rest, didn’t allow me to multitask. And by eliminating the multitasking, I no longer felt frazzled.
It reminded me of a book I read least year, Deep Work by Cal Newport. I remembered reading about Newport’s explanation of task switching and attention residue.
Task-Switching and Attention Residue
Task-switching is the mental and physical act of turning your attention from one topic, activity, or problem, to another.
In my case, I’d focus all my attention on executing an exercise, and then 15 seconds later turn my attention to a work-related task. Two minutes later, I’d try to mentally let go of whatever I was working on, and put my complete focus on another set.
I’d repeat that cycle over and over for my entire training session.
Just as your exercising muscles produce a byproduct called lactate, task-switching produces a byproduct called attention residue. It’s leftover mental and emotional attention, hanging on in your head, from a previous task as you begin a new one.
As attention residue builds up, so does your level of stress and mental fatigue.
Of course, this issue isn’t unique to the gym. It’s everywhere.
Workplace Interruptions, Productivity, and Employee Satisfaction
A 2011 study showed that knowledge workers get interrupted 85 times per workday. That’s more than 10 times an hour in an 8-hour shift! And that was 2011. It’s probably much worse today.
Some research also shows that it can take up to 15 minutes after an interruptio...
Collagen Peptides: Health Benefits and How to Supplement
Oct 16, 2019
Judging by its recent popularity, you might think the health benefits of collagen are new discoveries. However, an original "girl boss" named Hildegard of Bingen first wrote of its pain-relieving effects in 1175.
Living in medieval Germany, St. Hildegard was a Benedictine abbess and polymath. She was a writer, composer, philosopher, and Christian mystic. Not surprisingly, she was pretty smart when it came to holistic medicine too.
I imagine her looking at a pot of stew that had cooled, wondering if the fatty gel that sat on top of the stew had any health benefits. Maybe she scooped it off and ate it. And after repeating for long enough, perhaps she noticed a difference in how her joints felt. Who knows...
At the impressive age of 77 years old, she wrote about the pain-relieving benefits of collagen. She lived another four years. Living to 81 years old was pretty impressive back then.
What is Collagen?
Collagen provides a scaffolding for most of the tissues in your body. It connects muscle to bone and bone to bone, while also building cartilage that lets your bones slide over one another without causing pain in your joints. It keeps your organs in place...for that matter, it keeps your face in place too.
It isn’t as hard as bone, but is stronger than muscle tissue due to its amino acid structure.
Collagen makes up about 30% of the total protein mass in the body, and 70% of the dry weight of the skin dermis.
As you age, collagen breaks down. Exercise and overuse can also cause its breakdown. Collagen breakdown can lead to connective tissue injuries like torn bicep tendons or Achilles tendons, loss of joint cartilage, saggy skin, wrinkles, and cellulite.
Anti-aging doctors have been injecting collagen into patients' faces for quite some time, in hopes of restoring their youth.
As you age, you lose collagen, making your face droop and your lips get smaller, unless you get it injected, as do many celebrities. Though it may not produce an immediate effect, it's possible you could look and feel younger by consuming it instead of injecting it.
Dietary Sources
In case you need another reason to get off the vegan bandwagon, you only get collagen by eating it.
Meat has collagen. Mushrooms don’t.
Poultry has collagen. Peanuts and potatoes don’t.
Fish has collagen. Fava beans don’t.
If you want the benefits of collagen, you’ll need to eat it or supplement with it. There’s no plant on the planet that contains it.
That said, even meat-eaters often miss their opportunity to consume collagen in everyday meals. Chewing tendons, bones, and skin isn’t that appealing, unless you're eating slow-cooked ribs at a barbecue restaurant.
Actually, crispy chicken or turkey skin, or pork rinds are pretty good, too. But, you’re probably not eating them every day.
For the most part, the collagen-containing parts of meat, poultry, and fish have been seen as waste products. Hides, bones, and tendons usually get tossed aside.
Interestingly, this is how the whey protein market evolved too. Whey was once seen as a byproduct of cheese manufacturing, and tossed aside. Yet it’s the highest biological value protein source on the planet, and a staple in the diet of health and fitness folks everywhere today.
Biological Value
Contrary to whey protein, which has the highest biological value, collagen was considered worthless because it has such a low biological value.
The concentration of essential amino acids in a protein determines its biological value. Collagen has very little essential amino acids, so it was ignored for most of modern history.
Outside of using gelatin to make jello shots for a college party, or a gelatin dessert when you want to gross out your guests, it didn’t seem to have any value.
Nutrition scientists believed the digestive process would break collagen down to the amino acids it was made from, and those amino acids would offer little value. However,
What’s the best diet? Low-carb, low-fat, or high-protein?
Sep 24, 2019
Which is the best diet for building a long-living, lean, fit body; low-carb, keto, low-fat, or high-protein?
If you're looking for the short answer, it's a high-protein diet.
Does that mean low-fat or low-carb diets never work? Not necessarily.
In this article, I'll explain a little of the pros and cons of each diet. By the end, you should be able to see why a high-protein diet is the way to go for almost everyone.
Before getting to the diets, though, I need to address some basic nutrition science, and tackle the topic of why "calories in, calories out" isn't as simple as your smartphone app would have you believe it to be.
Calories, Macronutrients, Basic Math
Obviously, the foods we eat contain calories. You see them posted on packages, restaurant menus, and alcohol bottles. When it’s not labeled, you can find it online.
We’ve grown to love the idea of counting calories because…well, we can count them. Not accurately, but we’ve been led to believe we can count them with a reasonable amount of accuracy.
We know that our love handles, saddle bags, and double chins are storage pouches of the calories we ate but didn’t need. And we believe that the way we get rid of them is to simply eat fewer calories.
To a certain extent, it does work.
When I was 15 years old, my ski jumping coach told me I needed to lose weight in order to be more competitive. I knew about calorie counts back then, so I decided to eat no more than 500 calories per day.
I filled up on diet pop and soda water, ate a few ounces of lunch meat each day and some vegetables, and once a week I went to the convenience store so I could splurge on salsa sandwiches.
Within a few months, I dropped my 5’10”, 154 lb frame down to 137 lbs.
I looked more like a meth addict than a ski jumper, but the scale said I did a good job with my diet.
Oh, in case you’re judging my parents, I lived in a dorm at Northern Michigan University, where they had an Olympic Training Center for ski jumping, for my junior year of high school. My parents were horrified the first time they saw me after my “successful” weight loss at a ski jumping tournament.
And herein lies one of the biggest problems about using only calories as a means of weight loss.
You lose as much muscle as you lose body fat.
And at an extreme, you can cause significant damage to your metabolism, such as diet-induced hypothyroidism.
The Flaws In Calories In, Calories Out
At an extreme, like my 500 calorie diet, you can lose weight. It’s a dumb way to do it, but it’s possible.
More often, though, people are encouraged to follow a long-term, chronically restricted diet to “slowly” lose weight.
This is just as bad as my asinine anorexic method. But, probably more frustrating because you live in constant deprivation, but don’t see any results from your efforts.
We’ve been sold the idea that weight loss and weight gain is just about calories for decades now. It goes something like this:
A pound of fat contains 3500 calories. Therefore, to lose a pound per week of body fat, you just need to eat 500 calories per day fewer than you burn.
In business, this is called spreadsheet math. Spreadsheet math doesn’t account for any variables outside of the simple formula put into the spreadsheet. Just as businesses don’t grow according to numbers put into a spreadsheet, you don’t lose weight according to formulas either.
The calories in, calories out equation doesn’t account for the following:
Calorie counts on food labels and nutrition sites are not accurate.
People who estimate the amount of food they eat consistently underestimate their carbohydrate and fat-containing foods, and (from my experience) overestimate the amount of protein they eat.
Your resting metabolic rate varies dramatically based on lifestyle and nutrition choices.
The calorie expenditure on your favorite piece of cardio equipment, or on your heart rate monitor or movement track...
Gluten Consumption, Babies, and the Risk of Type I Diabetes
Sep 20, 2019
There are no good reasons to eat gluten. There are numerous reasons to avoid gluten-containing foods. This includes babies as much as it includes adults.
Yet, parents are often encouraged to give their kids cereal once they start eating whole foods. Perhaps, these findings from The Annual Meeting of the European Association for the Study of Diabetes (EASD) will help you rethink eating it, or at least recommending it for young children.
Based on results of studying more than 80,000 children, researchers in Norway found that gluten consumption at 18 months of age dramatically increased the risk of developing Type I diabetes.
Type I vs Type II Diabetes
Type I diabetes doesn’t get as much attention as type II. Of the roughly 23 million people in the US, diagnosed with diabetes in 2016, just under 6% were diagnosed with Type I, while 91% were diagnosed with Type II. The remaining were diagnosed with other types of diabetes.
Type II Diabetes
Type II diabetes is largely preventable, and often curable, as it’s more of a lifestyle and diet related disease. Muscle loss from a lack of exercise, and excessive carbohydrate consumption are the main causes of Type II diabetes.
Intense strength training and carbohydrate restriction, along with supplementation and/or medication can often reduce or eliminate the severity of type II diabetes. At least, it can be resolved if it isn’t so severe that the type II diabetic has totally worn down his or her pancreas.
Type I Diabetes
Type I diabetes is an autoimmune condition, though. The body’s immune system perceives the beta cells of the pancreas as a pathogen and attacks them.
Without functioning beta cells, the pancreas cannot produce insulin, and the body cannot regulate blood sugar.
It isn’t a death sentence, as type I diabetics can inject insulin each day to keep blood sugar in check. However, blood sugar does need to be closely monitored throughout the day, and the diet of a type I diabetic needs to be closely managed.
Type I Diabetes, Babies, and Gluten
Type II diabetes isn’t something that happens overnight. It usually takes years of poor diet and lifestyle choices. During that time, people often ignore the signs, such as rising blood sugar levels or insulin resistance, body fat gain, fluctuating energy levels, and other symptoms.
However, the effects of type I diabetes can occur much faster, and are more significant. Especially when a child develops type I diabetes. It’s not like he or she knows enough to say, “Mom, Dad, I don’t feel right.”
So, I hope this finding from the research study I mentioned above sends a clear message to parents considering giving their kids gluten-containing foods:
For every 10 grams of gluten consumed per day at 18 months of age, the risk of developing Type I Diabetes later in life increases 46%.
The researchers found the average child at 18 months consumed almost 9 grams of gluten each day. Of course, with averages, that means some kids are consuming much more. Scary!
More Than Just Gluten
Gluten isn’t the only thing that compromises the health of a baby. The type of delivery, whether the baby is fed breast milk or formula, and the mothers diet and lifestyle during pregnancy also play a role.
For example, a study published in Nature recently looked at the gut bacteria of 600 healthy newborns, delivered vaginally or through cesarean section. Those delivered through C-section had more gut bacteria found in hospitals, many of which are pathogenic bacteria instead of healthy bacteria.
More and more research shows that the makeup of the gut bacteria affects the health of the body, and the integrity of the digestive tract. Anything that compromises the digestive tract could allow gluten to be even more problematic.
Read more: Health Benefits of Probiotics: Your Guide
Of course, sometimes a C-section is unavoidable.
I just bring it up because I’d expect babies born through C-section would ...
More Evidence Sleep Debt Makes You Fatter
Sep 18, 2019
One in three people sleep less than seven hours each night. One in three people are obese. There might be a connection there.
Although everyone who’s overweight or obese isn’t sleep-deprived, and some people who are sleep-deprived might stay skinny, sleep definitely plays a role on body composition for most of us.
A new study shows sleep debt causes you to store more fat, even when your diet remains unchanged. It also leaves you less satisfied from your meals, which could cause you to eat more than you need.
On top of that, a second study just published shows that sleep debt isn’t just a problem for adults. It sheds more light on the impact it has on adolescents, especially girls.
I’ll touch on these recent findings below.
Not surprisingly, it's one of the three synergistic health habits I discuss in my book, The 3 Pillars of VIGOR.
Short-Term Sleep Debt, Body Fat, and Satiety
The first study looked at the impact of sleep debt during a typical workweek.
Prior to beginning the study, fifteen healthy, young men spent a week at home, getting 10 hours in bed each night.
Note: The researchers could only account for time in bed (TIB), not for actual hours slept, to run the study. That’s why I use the unusual phrase “time in bed” instead of hours slept.
Then, they checked into the sleep lab, where they got 10 hours of time in bed for another three nights. That's 10 days in a row with 10 hours in bed. You might be wondering, "How can I get in on one of these studies?! Ten hours would be amazing!"
Following their first three nights at the sleep lab, they were restricted to just five hours of time in bed for five nights in a row, similar to the lifestyle many Americans live each week. After those five nights of sleep restriction, they got two more nights of 10 hours time in bed to see if they recovered.
Rather than looking at the impact the sleep debt had on breakfast the next morning, which is what most research has already reviewed, this group wanted to look at the impact of sleep debt on dinner, the biggest meal of the day for most people.
Dinner remained the same on all nights, including the nights they got 10 hours of bedtime. So, the only difference in everything was the time in bed.
The participants blood sugar fluctuations were the same after the nights with 10 hours or five hours of sleep. But their insulin levels were higher on the days following their shortened sleep.
Without a change in blood sugar, insulin levels increased. Insulin increases fat storage, which the researchers saw based on the lab work they performed.
In essence, the simple act of restricting sleep caused the participants to store more fat. On top of that, they felt less satisfied from the meals they ate. Given the opportunity to eat more, they probably would have. And, had they eaten more, based on their insulin levels, they would have stored more energy as fat.
This explains why people can get fatter without a change in diet, or why they can’t lose weight if they try to diet while in sleep debt.
The other interesting finding was that even after the two additional nights of 10 hours of sleep, their hormone levels had still not returned to normal.
Teenagers With Too Little Sleep Are More Likely To Become Overweight Too
Another study, just published in the Journal of The American Medical Association, Pediatrics, looked at the sleep patterns and body composition of 800 adolescents.
Not surprisingly, the less sleep they got, the more likely it was that they’d be overweight.
That shouldn't be a surprise.
What was a surprise was that those who went to sleep later, or who went to sleep at inconsistent times, were more likely to be overweight, regardless of the difference in hours they slept.
This is an important finding for parents who think the solution is a later start time for schools. That's probably not going to help.
The late or inconsistent bedtimes screw up their circadian r...
Dumb Advice: Change Your Workouts To Keep Your Body Guessing
Sep 16, 2019
Without question, the dumbest advice any trainer has ever said is...”you need to keep changing things up and keep your body guessing.”
This ridiculousness is still getting passed around from one wannabe fitness “expert” to another. In reality, it’s flat-out wrong.
You Need Progressive Resistance
In every other area of knowledge and skill development, people understand the importance of slowly building upon the experience and skills you’ve developed in the past.
Fitness is no different.
For your body to get stronger, fitter, and healthier, you need to methodically add progressive stress or resistance to what you’ve done in the past.
This fundamental concept is called the SAID Principle: Specific Adaptation to Imposed Demands. You adapt to the specific physical stressors you face.
Because my main objective on this site, and in my training program, is to help people build strength and lean mass to support health, fitness, and longevity, I'll use strength development as an example.
You Develop Strength In 3 Steps
Think about the first time you did something like a Barbell Reverse Lunge.
It probably felt awkward. Your legs wobbled like you were drunk. You might have even lost your balance and tipped over.
Assuming you kept at it, the next week, you probably moved more comfortably. You might have completed more reps or added a little weight to the bar.
Your coordination and skill improved, making your movement more fluid and efficient.
The first step in improved strength comes from improved coordination.
Then, once you got the coordination down, you were able to handle much more weight. Each week, you added 10, 20, maybe even 30 more pounds. Your strength grew so fast you started to wonder if one of your supplements had something illegal in it.
This is common in all movements, and especially with novice lifters. Once you've developed coordination, your nervous system starts using more of the muscle you have already.
The second step in improved strength comes from your nervous system engaging more of the muscle you have to complete the movement.
You actually have enough strength to lift a car off a child trapped underneath it. It’s just that your nervous system keeps you from using that kind of strength because you’d do a ton of damage to your muscle tissue, ligaments and tendons. The bragging rights of lifting a car won't be worth it if you're confined to a hospital bed for months afterwards.
That said, you can lift more weight, safely, than your nervous system allows you to in the early stages of strength training. By repeating the same movements over time, it realizes it can handle more weight without injury, so you gain a significant amount of strength without building more muscle.
Eventually, you'll reach a limit of strength with the muscle you have. At this point, the only way to continue increasing strength is to build more muscle.
The third step in improved strength comes from building more muscle.
Unfortunately, most people don't make it to this point. They give up on their program, because they haven't seen results yet. Or, they move onto a different program because they like the idea of variety.
As I often tell clients, if you want get results, you need to commit for the longterm, and remain monogamous. If you play the field with fitness program, you'll end up disappointed by the results, and end up making the all too common excuse, "Nothing ever works for me."
As we often tell our grandson Asher, patience is a virtue. You don't get to the third step without getting through the first two.
VIGOR Training is Training, Not Entertaining
“Yeah, but Tom, I like more variety in my program.”
I get it. Our attention spans are so short today that we have a hard time even reading a short message like this one from beginning to end. We crave variety, novelty, entertainment.
VIGOR Training isn’t an entertrainment.
Why You’re Sore Where You Shouldn’t Be
Sep 10, 2019
"I want to do squats but they hurt my back." "Every time I do bench press, it hurts my shoulders."
Do you ever get sore somewhere that you weren't really training the day before? Maybe your back has more delayed onset muscle soreness (DOMS) than your legs after a leg workout.
Or your neck aches after doing upper body exercises.
Or, maybe something hurts during an exercise that you aren't really training?
If so, you're not alone.
In fact, one of the most common excuses people have for not strength training is that it causes pain in areas it shouldn't cause pain.
Though there are cases where people have structural dysfunction, or perhaps a past injury causes significant problems, in most cases, there is...
nothing wrong with their bodynothing wrong with the exercisesomething wrong with their technique
The purpose of an exercise is to train the muscles involved the movement.
That might seem like an obvious statement, but it's often overlooked.
For example, if you're supposed to do 8 reps of squats, your legs (quads, glutes, and hamstrings) are the main movers in that exercise. If your back starts to get sore or tired first, your back is doing more of the work than your legs.
When I was young, I only cared about the weight on the bar and the reps I could complete. I thought that as long as I used more and more weight, and got the set done, my body would adapt and make me stronger, no matter how ugly my technique was.
Today, I care more about longevity, health, and fitness. Those are the same objectives I have for VIGOR Training. Athletic performance only matters as long as you're fit and healthy.
When you train legs, train your legs as hard as possible without sacrificing form and putting stress on your back.
When you train your back, keep the focus on your lats, traps, rhomboids, etc., and not on your biceps and forearms.
When you train chest, keep the focus on your pecs and not on your shoulders and triceps.
Part of the process of improving with strength training is to improve your mind-muscle connection. Make sure you're working what you're supposed to be working, and not what you shouldn't be. That will resolve at least 75% of the aches and pains people experience when strength training.
Of course, improving your mind-muscle connection will also make your working muscles more sore the next day. But as you know, we learn through pain and suffering.
If after training, you're sore where you shouldn't be, and you're not sore where you should be, then your technique is probably the problem, not the exercise.
VIGOR Training Members, if you're wondering about your technique on a movement, or you're getting sore in places you don't think you should be, post a video in the Facebook group and I'll give you some guidance on how to improve.
Which Diet Is Best To Start With?
Sep 04, 2019
Within 24 hours of starting VIGOR Training, half of the member-athletes send me a message, wondering what diet they should follow.
Outside of training for a physique competition or a special event, like a wedding or class reunion, I usually steer people away from a specific diet.
Note: if you do have a special event and need to get lean quickly, check out 28 Days: Four Week’s of Fat Loss.
I’m not saying diets don’t work. They just don’t work long-term.
In fact, most people end up worse off a few months after the end of a diet than if they’d never followed a diet to begin with.
Instead of following a diet with a bunch of strict rules, I encourage you to adopt a handful of guidelines, and change the way you think about eating for the rest of your life.
These are the first five (and most important) guidelines to adopt. In this order:
Work up to eating a minimum of 1 gram of protein per pound ideal body weight every day. Increasing protein intake alone has a significant effect on body composition, recovery, satiety, and more. Most people experience a significant difference in how they look, feel, and perform, after making just this one change! To build muscle, you need to eat enough protein.
Eat no more than four times per day, and ideally two or three, while still adhering to guideline 1. When I say “eat,” that includes snacks. In fact, don’t snack. Growth hormone levels rise about three hours after a meal. If you’re constantly putting food in your mouth, you miss out on the fat-mobilizing, muscle-building benefits of growth hormone. I’m not saying you should start intermittent fasting; at least not yet. Just stop eating between meals. When you get up from the table, you’re done.
Save your carbs for dinner. Unless you’re a competitive athlete, you don’t need to eat carbs earlier in the day. They’ll only make you crave more carbs, cause your energy levels to rise and fall, and make it harder to use fat for fuel. Research shows that when people eat the same amount of carbs, but eat them all at dinner time instead of spread across the day, they get leaner.
Stop eating about three hours before bed. I mentioned growth hormone already. When your blood sugar and insulin are high from a meal, it blunts growth hormone secretion. Elevations in melatonin and growth hormone help your body rebuild muscle tissue, repair itself, and mobilize more fat for fuel. Growth hormone and melatonin should peak just after falling asleep.
Eliminate gluten. Like don’t eat any. Gluten offers no value for your health, and carries numerous risks. Those who have gluten allergies and sensitivities are fortunate because their body clearly says, “Stop eating that crap!” Unfortunately, the long-term damage gluten can do doesn’t always show up as an allergy or sensitivity. Instead, it can contribute to numerous other health problems years down the road. Don’t eat it. You can find almost every food you like to eat in a gluten-free version instead.
It might take you three months to make these five guidelines a consistent part of your lifestyle. It might take two years. I'm certain that once you do, you'll be glad you did.
Are there other ways of making your diet work harder for you? Yes.
Are some food sources better than others? Yes.
But the finer details don’t matter if you’re not consistent with the first five points above.
Like many of my methods, this is counter to the “track every macro, weigh and measure your food, carry your food with you wherever you go” BS sold elsewhere.
My hope is that in ten years, when you pick up a restaurant menu or consider the question, “What should we have for dinner?”, you’re still guided by the habits you developed in VIGOR Training, not beholden to the macronutrient counts from an app on your phone.
Choline Deficiency: One Reason (Of Many) to Avoid a Vegan Diet
Sep 03, 2019
Going vegan is all the rage today. Along with the belief it will save the planet, some believe it's also a healthier way to eat.
I expect the vegan diet will get even more popular this fall when Arnold Schwarzenegger and James Cameron release their movie The Game Changers. I mean, if most of Hollywood is behind a movement or agenda, it must be the right way to go, right (insert sarcasm here)?
As you might imagine, I'm not a proponent of a vegan diet.
In addition to the more obvious issues of, like missing out on the benefits of a higher-protein diet and omega-3 fats, a just-published article in the British Medical Journal points out another significant concern: choline deficiency.
What is Choline?
Choline is one of many micronutrients found in animal-based foods. Your body can’t make enough of it, and you don't get much from plant-based foods.
[Choline] is needed for neurotransmitter synthesis (acetylcholine), cell-membrane signaling (phospholipids), lipid transport (lipoproteins), and methyl-group metabolism (homocysteine reduction).
Zeisel and de Costa
Pregnant women who follow a vegan diet are at the greatest risk of choline deficiency. Choline needs double during pregnancy, and inadequate intakes can cause significant damage to the developing baby.
After birth, babies need high levels of choline too. Human breast milk is rich in it. Though a mother's choline production increases during pregnancy, the massive amount delivered to the fetus, and then to the baby through breast milk, can quickly deplete the mother’s stores of the nutrient.
In addition to causing cognitive dysfunction in infants, choline deficiency in older adults leads to other problems like fatty liver and muscle damage.
In fact, research shows people have developed liver damage when deficient in choline, even when they supplemented with other important micronutrients like methionine and folate.
A high-quality multivitamin should include choline, but that doesn't mean you can use a quality multi and skip out on animal products and meet your needs. You need both.
Health Risks of Choline Deficiency
The following are some health risks of insufficient choline intake.
Increased risk of neural tube defects
Though increasing folate consumption helps to reduce the risk of neural tube defects, adequate choline is also needed.
In one study, women in the lowest quartile for choline intake had a four times higher risk of delivering babies with neural tube defect compared to the women in the highest quartile.
Compromised Memory and Cognitive Function
Animal research shows that choline deficiency can compromise memory development in a developing fetus. Interestingly, animal research also shows that if a mother consumes extra choline during pregnancy, it may reduce memory loss in old age of the mother’s offspring.
More simply, a mother’s choline consumption could reduce the chance that her son or daughter will develop memory loss when they get old.
Low choline intakes can lead to other neurological problems as well.
Increased Risk of Cardiovascular Disease
Elevated homocysteine is a risk factor for heart disease. To lower homocysteine levels, it must be methylated. However, low choline levels compromise the methylation process and increase the risk of heart disease. Elevated homocysteine may also contribute to cancer, cognitive decline and bone fractures.
Those with higher choline and betaine intakes have lower levels of inflammation, which can also affect cardiovascular disease risk.
Increased Cancer Risk
Low choline levels contribute to DNA damage and cell death. Research has shown a clear connection between low choline intakes and breast cancer risk. However, some research also shows lymphocytes can be damaged by low choline levels, which could contribute to other forms of cancer.
Increased Risk of Fatty Liver Disease
I already mentioned the fact that choline is necessary for methy...
How much weight? How many reps?
Sep 03, 2019
Somewhere between what your ego would have you do, and your body wants to do, there's a middle ground of enough weight to make progress, and not so much that you’re going to get hurt.
As long as you work within the boundaries I set in whichever VIGOR Training program you follow, which includes your sets, rep ranges, and rest periods, you will make progress as long as you remain consistent.
How much weight should I use or reps should I do?
For most training sessions, each set of each exercise has a target rep number. For example, it might be “Back squats for 4 sets of 10 reps.”
Unless I specifically say, "You must hit 10 reps," use the rep range I highlight in the app.
In the case of a 10-rep target, the range is 6-10. If you can't get 6 reps, the weight is too heavy. When you're able to get 10 reps on all sets, increase the weight the next training session. In this way, your goal is to either get more reps with the same weight as last week, or use more weight, even if you’re at the lower end of your rep range.
All that said, the first week of a new block of training often requires a little guesswork. By the second week, you should know how much to use. By the third week, you'll probably be increasing the weight on that specific exercise.
Because the app stores all of your previously logged training sessions, you can easily look back at what you've done, and strive to do more the next time. Some sessions you might get just one more rep per set. Others, you'll be able to bump up the weight significantly.
How many warm-up sets should I do?
For the first exercise of any major muscle group, I recommend anywhere from one to four warm-up sets. The heavier the weight you use, the more warm-up sets you should use.
Warm-up sets don't get entered into the app.
Should I use the same weight for all sets, or increase the weight through the sets?
"Pyramiding" your sets means that you increase or decrease your weight, while also decreasing or increasing your reps.
It's one of many methods for designing training plans. If I use this method, I'll be clear about it in the instructions.
Most of the time, I expect that you’re using the same weight for all working sets.
Putting these together...
Using the back squat example again, let's say your working set weight is 225 lbs.
You warm up with just the bar for a set of 5-10. Then, you do a set of 5 with 135 lbs. And another set of 3-5 with 185 lbs. After a little rest, you do your first working set with 225 lbs. for 10 reps. Your second set, you get 10 again. Then, on your third and fourth sets, you get 8 and 9.
You'd stay with that same weight the next week, assuming the training session is the same, and go for 10 reps on all four sets. After that, you'd bump up the weight.
What is the purpose of tempo in your training?
Sep 01, 2019
In terms of your training, I believe tempo is one of the most important concepts you need to wrap your head around.
Tempo is the speed with which you move the bar, dumbbells, plates, or your body during a repetition. Tempo:
reduces the risk of injury
allows for greater stress on the muscles with less stress on your connective tissue
controls one of the variables in your training to ensure you progress from week-to-week
Tempo measures the speed of your repetition in four parts:
Eccentric – movement with gravity
Pause
Concentric – movement against gravity
Pause
For most of your training blocks, I don't vary your tempo much. When I don't call it out for a specific movement, I usually expect you're using a tempo of 2010.
Two seconds on the eccentric (lowering the bar on bench, descending toward the floor on squats, allowing the bar to rise on pulldowns), no rest, one second on the concentric (pressing the bar toward the ceiling, standing back up, pulling the bar down).
By using at least a two-second count on the eccentric, it forces you to maintain control throughout the whole range of motion.
ALWAYS REMAIN IN CONTROL OF THE MOVEMENT.
Look around at the gym and you'll see people swinging, jerking, or flailing weights up and down, thinking that they'll get stronger simply because they're using more weight.
To the contrary, they'll probably end up injured. At best, their ego will get bigger but their body won't get stronger.
Focusing on tempo every session keeps your ego in check, keeps you in control of the movement, overloads your muscles better, and in the end, gets you better results.
Remember, if I ever happened upon you while you're in the middle of a set, I should be able to say "FREEZE" and you could immediately stop in whatever position you were at that moment. If you couldn't do that, you wouldn't be in control.
Don’t Lose Muscle
Aug 31, 2019
I have a number of guidelines for VIGOR Training, but just one rule:
Don't Lose Muscle!
Muscle loss contributes to:
insulin resistance and diabetesloss of strengthreduced metabolic rateflabby arms and squishy legsloss of joint integrity
Research shows that as you age, a lack of lean mass is worse for longevity and quality-of-life than being too fat.
I'm not trying to convince you to look like a jacked-up meathead. This is about health, fitness, and longevity. You should strive to build enough muscle that people believe you spend more time at the gym than at a fast food restaurant, though.
So, if the rule is "Don't Lose Muscle," what causes muscle loss?
Excessive endurance training. Calorie restriction. Insufficient dietary protein. Lack of sleep. Chronic stress. Hormone imbalances.
Don't get me wrong...I'm not saying it's okay to be fat as long as you have enough muscle. Excessive body fat is still bad for your health and longevity.
But if you try to get rid of the extra body fat by following a calorie and protein-restricted diet and doing a ton of cardio, you're headed for trouble.
Anyway, this is the lens through which I view all nutrition, exercise, supplementation, and lifestyle choices. I hope, over time, you will too.
If a diet, exercise, lifestyle, or supplement choice has the potential to cause accelerated muscle loss, it's a non-starter for me.
If you'd like to read a little more on the importance of muscle, check out my article 7 Body and Mind Benefits of Building Muscle.
I try to simplify the process of getting and staying fit, while inspiring you to put in the work necessary to make it happen. Following the rule of "don't lose muscle" is a great place to start.
The Best Adaptogens For Health and Fitness
Aug 18, 2019
What are adaptogens? How do you use them? Do they actually work?
They are a standard part of traditional medicine. However, in North America, they often get dismissed as a useful tool for supporting your health.
In this article, I explain what they are, how they work, and review some of the health benefits of adaptogens. I also highlight some of the best adaptogens for you to start with.
Read also: The Best Multivitamins For Men and Women.
Don't Be Misled or Misleading
As you'll see, adaptogens can be helpful for almost everyone. But they're not magic.
I'm tired of people making exaggerated claims about supplements, essential oils, and other health products. Though these natural products can help to support your health, they don't work if your nutrition, exercise, and lifestyle choices are a disaster.
As I say in my lectures:
Hopes, wishes, prayers, supplements, essential oils, or medications won't fix a lifestyle-related disease until you fix your lifestyle.
Many of the health problems people face today, including stress, low libido, low testosterone, diabetes, metabolic syndrome, etc. are the result of poor nutrition, lifestyle, and exercise (or lack of it) choices.
An adaptogen will have little to no effect if:
you lack sleep
you don't get to the gym and workout
you hang around with energy-sucking, pessimistic people
you don't eat enough protein to support your body's recovery needs
Just taking a supplement, essential oil, or adaptogen isn't going to fix the problem.
At a minimum, you need to be consistent with The 3 Pillars of VIGOR. Then, in terms of supplements, start with The Foundational Five before investing in adaptogens.
If you're not willing to tackle that stuff first, don't waste your time and money on adaptogens. And please...don't get suckered into buying something from someone who's selling you a solution to your problems that's just a pill or powder. Especially if they don't follow the fundamental health habits above themselves.
Assuming you have those habits in place, using adaptogens each day is a great way to further support your health, so let's keep going and find out why, and then which ones to use.
What are Adaptogens?
Adaptogens help your body maintain metabolic balance. For example, if you feel overly excited or anxious, an adaptogen may have a calming effect. In you feel low or down, it could have an excitatory effect.
For those familiar with Chinese and Ayurvedic medicine, adaptogens are nothing new. For those who’ve grown up with conventional, Western medicine, they might sound too good to be true.
The main problem with them becoming accepted in the West is their general, rather than specific effect on the body, and difficulty in pinpointing exactly how they work.
Like essential oils or hemp oil, adaptogens contain dozens of compounds that act together in an entourage effect.
When you take one of those compounds out of the whole, it doesn't always have the same effect as leaving it with the other compounds. Western doctors and scientists often want to isolate individual compounds to test their effects, and end up seeing minimal effect compared to the combination in the body. Then, they shrug them off as ineffective.
With all that said, there is now plenty of convincing research supporting the health benefits of adaptogens. So, any doctor who shrugs them off today isn't keeping up with the research.
How Adaptogens Work
In 1998, the American Food and Drug Administration (FDA) defined an adaptogen as a new kind of metabolic regulator that has proved to help in environmental adaptation and to prevent external harm.
Liao L, et al
Brekhman’s and Dardymov’s 1969 definition is easier to understand. They said plant-originated adaptogens:
Reduce harm caused by stressed states, such as fatigue, infection, and depression
Have a stimulating or excitatory effect on the body
Hydroxytyrosol Health Benefits
Jul 23, 2019
Hydroxytyrosol is one of the key healthy-promoting compounds of the Mediterranean diet. Based on the research I reviewed, I feel like this nutraceutical hasn’t gotten the attention it deserves.
In this article, I’ll answer the following questions:
What is hydroxytyrosol?
What are the health benefits?
Are there any side effects?
How much should you take?
The Mediterranean Diet Paradox
Long before the Keto craze, or the vegan agenda, the Mediterranean diet was recognized as one of the healthiest diets.
Or, to be more accurate, the diet of some cultures living around the Mediterranean Sea was recognized as healthier. They experience better health and longevity than those living in many other parts of the world.
However, this reality has been perplexing for nutrition and health researchers. People eat high-fat foods, drink lots of wine, and even smoke cigarettes at higher rates than average. Yet, they live longer and suffer less disease.
There must be something in their diet or lifestyle that protects them from the lifestyle and nutrition choices that, according to “science” should kill them.
Mediterraneans eat a lot more olives and drink more wine than other cultures. As it turns out, these dietary staples contain some pretty powerful compounds:
hydroxytyrosol
resveratrol
melatonin
Red wine provides mainly resveratrol and melatonin, and a small amount of hydroxytyrosol. Olives, on the other hand, are the primary source of HT.
The fatty acids of olive oil promote brain health and prevent neurological disorders, inflammatory complications, and cancer.
Wani TA, et al.
Regular consumption of olives, or more precisely, the fatty acids in olives, is associated with:
Lower risk of neuropsychiatric disorders
Lower risk of lateral sclerosis
Better motor coordination
Prevention of osteoarthritis, when combined with exercise
Prevention of atherosclerosis
Relief of symptoms of colitis
These health benefits aren't necessarily from the fatty acids in olive oil. They're from the hydroxytyrosol.
What is hydroxytyrosol?
Hydroxytyrosol (HT) is a polyphenol found in olive fruits and olive leaves. It’s also found in red wine, although the concentration is much lower than in olives. Along with another compound in olives, oleuropein, HT gives extra-virgin olive oil its distinctive taste.
Extraction of HT from olives usually requires solvents like methanol and hexane. However, it is possible to extract HT with water alone. When choosing a supplement, I’d recommend using only hydroxytyrosol extracted with water. It eliminates the possibility of any leftover solvents from ending up in your system.
Hydroxytyrosol is rapidly absorbed in the small intestine and reaches peak blood levels within 5-10 minutes.
Hydroxytyrosol is the only phenolic compound that is able to cross the blood-brain barrier, which allows it to also absorb free radicals throughout the central nervous system.
Ziosi P, et al.
When you metabolize the neurotransmitter dopamine, you produce a modest amount of hydroxytyrosol. Diseases that lower dopamine levels, such as depression, schizophrenia, psychosis, and Parkinson’s, would also cause very low levels of hydroxytyrosol.
As a supplement or nutraceutical, it’s essential to take it with fat. The fat enhances its absorption.
What are the health benefits?
As I researched hydroxytyrosol for this article, I found a dizzying number of research-supported health benefits. Much of the research is based on cell cultures and animal studies. Some is based on research in humans.
When you combine the scientific evidence with what's seen in population-based research of Mediterranean people, you end up with a pretty convincing argument in favor of increasing HT consumption.
Mitochondrial and Metabolic Function
Your life depends on your mitochondria, teeny-tiny power plants found in almost every cell of the body.
Foundational 5: The best health supplements for (almost) every body
Jul 11, 2019
My Foundational Five are the best supplements to help form a foundation of good nutrition, no matter what your goals may be.
Before I recommend the best muscle-building supplements, weight loss pills, or detox programs, I almost always recommend starting with the following five supplements.
Then, as you make progress toward your goals, you might consider adding to these five, but not taking something in place of them.
Of course, as potent as these supplements are, you still need to eat well, too.
As I often say...
No supplement is so good it can offset the effect of a poor diet. No diet is so good that it can't benefit from supplementation.
Your nutrition should complement a good strength training program, and quality sleep, as well.
If you're serious about your health, consider making the following five supplement nonnegotiables each day.
1. High-Quality Multivitamin
Imagine building your dream home without using any screws, nails, glue, or caulk.
You could use all the best wood, granite, and glass available. But if you don't have the materials to tie it all together, your home won't stand very long.
A high-quality multivitamin provides the micronutrients necessary to avoid gaps that could cause your metabolism, and then your body, to break down.
When I recommend a high-quality multivitamin, I mean high-quality. Here's what to look for in a high-quality multivitamin:
Natural folate, not folic acid (labeled as Metafolin®, L-5-methyltetrahydrofolate, or methylated folate)
Methylcobalamin instead of cyancobalamin
Mineral glycinate chelates (i.e. magnesium bisglycinate, magnesium glycinate)
Both K1 and K2
Exceeds Daily Value (DV) for most micronutrients
Efficacious doses of any extra ingredients to enhance the formula
This is a starting point. It's not an all-encompassing list of what it takes to make the best multivitamin.
Read also: The Best Multivitamins For Men and Women.
2. Fish Oil
According to one survey, almost 63% of people knew they did not get enough omega-3 fats in their diet. However, only 26% of people supplemented with omega-3s.
Omega-3 fatty acids play an essential role in your brain health, as well as the function of almost every system in the body.
Like micronutrients, omega-3s are essential for health. High-quality fish oil is the best way to increase your omega-3 fatty acid levels.
The following are some of the benefits of supplementing with fish oil:
Enhances fat loss*
Supports healthy lipid and glucose levels*
Increases protein synthesis and supports gains in strength and lean body mass*
Supports normal inflammation levels*
Enhances immune function*
Supports cognitive / brain function*
Supports a normal stress response*
May reduce some symptoms of depression*
Enhances eye health*
May lessen chances of infant allergies if used during pregnancy*
The core of their benefit comes from how they affect your cell membranes. When your omega-3 levels are high enough, your cell membranes can easily transfer nutrients into the cell, and waste products or toxins out of it.
Read more: Fish Oil: Health Benefits for Your Body and Brain.
3. Magnesium
The average person consumes a woefully inadequate amount of magnesium. Magnesium plays a role in more than 300 enzymatic reactions.
As a result, the health benefits of magnesium cross the entire body. Magnesium:
Is necessary for proper cardiovascular function*
Supports normal inflammation levels*
Supports normal blood pressure*
Helps maintain normal blood sugar levels*
Plays a role in energy production, assisting with the extraction of energy from food*
Supports the proper utilization of amino acids, fat, or carbohydrates*
Aids in the creation of adenosine triphosphate (ATP)*
Is necessary for nerve impulse conduction*
Is required for the utilization of other micronutrients, such as B-complex vitamins, vitamin C,
Gym Workout Routines For Beginners and Intermediates (Men and Women)
Jun 19, 2019
You joined a gym. The equipment looks amazing. The energy is off the chart. You're excited about the possibilities. You show up for your first workout, and realize something important: You have no idea what to do.
Or maybe that's not your story. Perhaps, you've been showing up at your fitness center for months, but have finally admitted you're not getting any results. You gravitate to the same cardio or strength equipment each workout, not because you think they're working for you, but because they're the only things you know how to do.
You've started to wonder what a typical gym workout should be like. Is there a “best” workout routine? With all of the equipment available, how should you plan your workout, anyway?
This might come as a surprise, but you're not alone if you feel lost. Most people don’t know what to do at the gym, even if they look like they do in their Lululemon or Under Armour apparel.
Why Gym Workouts Are Better Than Home-Based Exercise Programs
For almost everyone, working out in a gym, or "fitness center," is almost always better than working out at home.
First, when you go to a gym, you get out of your home environment. You'll be out of the reach of excuses, interruptions, and temptations that keep you from getting your training sessions done.
Second, the energy of being around other people focused on their fitness is infectious. A motivational quote poster and loud music are no match for the inspiration of being around other people doing the same thing you are.
Third, most people don't have enough equipment to follow a complete strength training program.
A solid home gym would have, at a minimum:
Adjustable squat rack with pull-up attachment and safety bars
Barbell and weight plates
Dumbbell set
Adjustable bench
Cable attachment or tubing
Buying fancy gym equipment won't motivate you to workout. You need the motivation before you buy the equipment, or the fact that you don't use it will become an irritation, not motivation.
Some will read this, and think, "If you need a gym, then why is Beach Body so popular?"
"Home entertrainment systems" are easy to sell. They're just what the average person wants to hear.
Move from the couch to the floor in front of your TV, and follow this easy 30 minute routine. We've even included sexy models to keep your heart racing.
People buy the programs, but that doesn't mean they work long-term.
If you want to get and stay fit, be around fit people. They're at the fitness center.
The First Rule
Before delving into the gym workout programs, I need to address one rule and five program design guidelines.
I use this rule to determine whether or not to use or recommend an exercise, a nutrition choice, or a lifestyle habit.
Like a smart investor who analyzes deals with the lens of "don't lose money," I consider my recommendations with a similar rule:
The First Rule:Don’t Lose Muscle
Muscle loss wreaks havoc on your metabolism, and contributes to the myriad of health problems the average person faces today.
Muscle:
stores carbohydrates, so you can eat some treats without them turning them into muffin tops.
supports your skeleton, so you can move with minimal effort well into old age.
has a minor metabolic effect, so you burn a few more calories each day, even while sitting still.
has a direct connection to bone density, so as you build muscle you also enhance bone density and reduce the risk of osteoporosis and bone fractures.
has a direct impact on longevity, as it provides a storage of amino acids used when dealing with sarcopenia and cachexia, or degenerative disease.
Unfortunately, the standard approach to nutrition and exercise does the opposite. It causes muscle loss. You know the advice:
Eat a low-calorie diet
Do lots of cardio to "burn fat"
Burn as many calories as possible when you workout
That's horrible advice!
Peppermint Essential Oil: Health and Fitness Benefits
Jun 12, 2019
Peppermint essential oil. From Peppermint Patties to muscle rubs, and cigarettes to the gum you chew to get rid of the nasty breath, peppermint oil is ubiquitous in food, drink, and personal care and household products.
Of course, peppermint flavor isn't the same as therapeutic peppermint essential oil, though people often talk about it as the same thing.
Peppermint essential oil offers numerous health and fitness benefits. It's been used for thousands of years in Egypt, Greece, and Rome. It showed up in medical references beginning in 1753.
So, what exactly is peppermint essential oil? What are the health and fitness benefits? How do you use it?
What is peppermint essential oil?
The peppermint plant (Mentha piperita) is a natural hybrid of spearmint and water mint.
The essential oil, steam distilled from the leaves, contains more than 40 key constituents, or chemical compounds. Menthone, methyl acetate, and menthol are the most abundant in peppermint essential oil.
Peppermint originally came from the Middle East and Europe, but is grown throughout the world today.
You'll find it in chewing gum, candy, ice cream, alcohol, toothpaste, muscle rubs and pain creams, air fresheners, and even some cigarettes.
Health and Fitness Benefits of Peppermint Essential Oil
With the numerous constituents found in the oil, it provides a wide variety of health-promoting benefits, from digestive health to athletic performance.
Enhances Exercise and Athletic Performance
Peppermint stimulates your nervous system. It's not like the jacked-up energy rush from a dose of ephedrine, with an equally extreme crash afterwards. It's more of a boost in focus and mental acuity, with enough of an invigorating effect to improve physical performance.*
Since it stimulates the nervous system, you'd expect it to increase heart rate. However, over time, it may actually lower resting and exercising heart rate.
In one study, participants were given one drop of peppermint essential oil (50 µl) on the tongue. Grip strength, vertical jump, standing long jump, visual and auditory reaction time, and heart rate variability all improved five minutes after the peppermint was ingested. In fact, all measures were still significantly improved one hour later.
The fact that visual and auditory reaction time improved makes peppermint a potential ergogenic aid for sports that require quick reflexes. If I played baseball, soccer, or football, for example, I'd definitely use it during competition.
In a study published in the Journal of the International Society of Sports Nutrition, participants drank one 500 ml bottle of peppermint oil-infused mineral water each day for 10 days. The mineral water contained 0.05 ml peppermint, which is the equivalent of one drop.
After 10 days, lung capacity and blood lactate levels during exercise improved. Carbohydrate metabolism also increased, which suggested their muscle tissue produced more energy. Their heart rate during exercise, and at rest, also dropped.
Another study looked at the effects of using peppermint essential oil on the results of a treadmill stress test. Workload improved, and markers of mental stress decreased.
Still one more worth mentioning, showed that inhalation of peppermint led to a decreased quarter-mile run time, and increased push-up and grip strength performance.
One final way peppermint may enhance performance is by cooling the body, especially in hot weather. As I discussed in my article on delayed onset muscle soreness, menthol has a cooling effect when used topically or internally.
I use peppermint, or a blend of essential oils that includes peppermint, prior to my workouts. Not only is it invigorating, it smells good too.
Reduces Occasional Pain and Soreness
As I mentioned, peppermint essential oil has a high concentration of menthol. Menthol is a well-known topical analgesic, and key compound in muscle and pain rubs for delayed onset muscle so...
Is Milk or Other Dairy Good Or Bad For You?
May 30, 2019
"Is dairy good or bad for you?" Post that question to social media and you'll find so much debate about this food group, that you might mistake it for a political campaign.
On the pro-dairy side, you'll see answers such as:
"I've been drinking a gallon of milk a day since I was a little kid."
"It's one of the food groups."
"My dietitian told me to eat it/drink it."
"I need it for strong bones."
On the anti-dairy side, you'll see people respond with answers like:
"It causes digestive problems."
"Dairy causes cancer."
"Humans aren't cows and therefore shouldn't consume cow's milk."
"It's not fair to the cows."
"It's an animal product and animal products are bad for you."
Ask them how they came to their conclusions and you'll find most people don't really know why they believe what they believe. Maybe a friend told them something. Perhaps they read an alaramist's blog post. Maybe they saw a biased advertisement.
Like many of the polarizing topics in nutrition, the answers lie in the middle. There are actually few topics where you can generalize across the population...eliminating gluten, limiting alcohol consumption, and avoiding BPA being part of that very short list.
In this article, I'll outline the most common concerns and exaggerations related to dairy consumption. "Dairy" is a broad category of food as well. Where it's appropriate, I've differentiated between milk, cheese, whey protein, and fermented dairy.
4 Reasons Dairy Is Good For You
I'll start by explaining why dairy is good for you, provided you can eat or drink it. Then, I'll get into the reasons why it's not for everyone.
1. Muscle Growth and Improved Body Composition
Muscle growth or maintenance is important at any age. From a toddler developing strength and coordination so he can walk without falling over, to an elderly adult, trying to maintain strength and coordination, so he can walk without falling over, and all of the quality-of-life between those two stages of life, the more muscle you have (naturally), the better you'll function.
That's why I weave this statement into as many articles as I can...
Muscle is your quality-of-life savings account. The more you have as you enter old age, the longer you'll be able to maintain your quality-of-life.
Of course, muscle doesn't grow on its own. You need to follow a great strength training program. But then you also need to eat a high-protein diet, too. And in terms of protein quality, it's hard to beat dairy.
Dairy contains two proteins, casein and whey. Both are high in essential amino acids, though whey tends to be tolerated better than casein.
Whey Protein
Whey protein is rich in essential amino acids, including the branched-chain amino acids leucine, isoleucine, and valine. It is also made of bioactive fractions like lactalbumin and lactoferrin.
Supplementing with whey protein may
decrease appetite
reduce body weight and body fat
improve glucose tolerance and help maintain normal blood sugar levels
support normal lipid levels
and stimulate protein synthesis better than consumption of other protein sources.
In one study, participants were simply instructed to add whey protein to their normal diet, and not change anything else. They lost weight, reduced their waist size, and improved body composition.
Whey protein is easy to digest and absorb, and mixes well in food and beverages, which is why it's the main ingredient in high-quality health foods like Quest Bars and Halo Top.
Casein
Casein is the other protein in dairy. When you think of cottage cheese, the liquid is whey protein, the solid curds are the casein.
Casein is also rich in essential amino acids, but is digested differently from whey. It takes longer to break down, and unfortunately, is more likely to cause an allergic response in people.
Between the two protein sources, whey has considerably more research supporting its health benefi...
Free ACFT Plan for the Army Combat Fitness Test
May 20, 2019
Are you looking to crush the Army Combat Fitness Test (ACFT) with confidence? Look no further! This comprehensive, free 12-week ACFT program provides an easy-to-follow roadmap designed to help you achieve your best performance. Whether you're a seasoned soldier or a beginner, our Free ACFT Training Program has you covered. Not only will you dominate the test, but you'll also get in the best shape you've been in. And it won't require hours of training each day to do so.
To jump right to the registration button, scroll down. Otherwise, allow me to show my appreciation for those who serve first.
Appreciation for the Armed Forces
A Weekend Warrior friend of mine (and client member) showed me the new Army Combat Fitness Test, and asked how she might modify her training to be ready on test day.
I've wanted to do more to support active and retired military and first responders for a while, so her question got me thinking...
"What if I could offer a 12-week training plan that will help soldiers not only pass the ACFT, but dominate it?" Not only that. What if by the end, I could lead them all to fighting fit?
That led to the Tom Nikkola Strength & Conditioning ACFT Program, which I'll outline below.
I have much appreciation for those who serve, or who have served in the military and as first responders. My father served in the Army in Vietnam, and later in the National Guard.
His last day in the field was May 27, 1969. This is the Red Warriors Battle Report May 27, 1969.
The interesting thing is, I don't believe my dad ever showed me the battle report. I found it when I Googled my dad (Warren Nikkola) for this article. It's not something he talks much about, and to my knowledge, has never mentioned his Purple Heart, Bronze Star with Valor, and Silver Star outside of the one time I found them in a drawer at home.
In his mid-70's today, retired Captain Warren Nikkola still has shrapnel in his back from that battle, May 27, 1969.
I've never served myself. Unfortunately, the thought never crossed my mind when I was thinking of college. As I've gotten older, though, I've felt a greater desire to do more for those who do serve, as well as those who've served and sacrificed.
I hope by offering this training plan at a ridiculous discount to those who serve, it can be a very small way to give back.
With all that said, I hope this article and training program serves as a small token of appreciation for those who put themselves in harm's way.
How the Army Combat Fitness Test Works
The Army Combat Fitness Test lasts a little less than an hour. It includes six parts, in the order listed below.
1. Test Deadlift 3-Rep Max (Trap Bar)
https://www.youtube.com/watch?v=DcxGLmmbZYA
This test is completed with a trap bar/hex bar.
You'll have 10 minutes to warm up on the deadlift, increasing your load and preparing to lift the weight you've chosen for your 3-rep max, before the ACFT officially begins.
This isn't a lazy 3RM, where you lift the bar, and then drop it on the ground before you pick it up again. You hang onto the bar throughout the set, and kiss the ground with the plates between reps.
The deadlift test takes a total of five minutes, and then you'll get a 2-minute break, before hitting the next station.
2. Standing Power Throw
https://www.youtube.com/watch?v=xcDiEr3Meds
Facing away from the target, you'll start with a 10-lb. medicine ball in hand. Then, you'll bend down like you're doing a kettlebell swing, and explode up, tossing the ball behind you as far as possible.
To get the most distance, you'll need a powerful back, glutes, and shoulders, as well as good shoulder mobility.
You do one practice throw and then get two official throws, with your best distance being recorded.
3. Hand Release Pushups
https://www.youtube.com/watch?v=doyxo1eyBEI
No knee pushups, half-pushups, or any other way to cheat on these.
Why Corporate Wellness Programs Don’t Work
Apr 25, 2019
$8 billion. That's how much is spent on corporate wellness programs each year in the United States. Sadly, it seems that enormous amount of money doesn't actually improve employee wellness. And it doesn't save companies money either.
Most of the time, when businesses add an extra layer of expense, they do so in order to grow their revenue or reduce costs.
Theoretically, improving the health of employees would lower healthcare costs, reducing expenses, and improve productivity, improving revenue growth. Many companies have spent a lot of money on that theory, but the research shows that idea is nothing more than theoretical.
According to the research, corporate wellness programs:
don't reduce healthcare costs
don't reduce medication costs
don't improve measurable markers of individual health
do cost a lot of money
Even though many executives know this already, they feel like having an employee wellness offering is necessary for their brand. Since other companies offer it, they do it as well. It's kind of like "keeping up with the Joneses," corporate-style.
Here's why corporate wellness programs don't work, and some thoughts to consider about what might.
Recent Study: Effect of a Workplace Wellness Program on Employee Health and Economic Outcomes
Zirui Song and Katherine Baicker published the results of a recent clinical study in the Journal of The American Medical Association. It's titled Effect of a Workplace Wellness Program on Employee Health and Economic Outcomes.
The full paper and related study details is 123 pages. Not as long as the Meueller report on President Trump, but similar in its findings. Where the Meueller report found no evidence of collusion with Russia, Song and Baicker found no evidence of health benefits from an employee wellness program.
Corporate Wellness Clinical Trial
In the study, Wellness Workdays provided corporate wellness services to a portion of BJ’s Wholesale Club employees who were insured by Cigna. In all, just over 4000 employees were part of the “treatment” group, and another 4000 at other locations served as the control group.
The offerings were pretty standard in the corporate wellness space:
Personal health assessments
In-person screenings
Educational modules on nutrition, weight loss, cardiovascular health, stress management, and exercise, usually led by a registered dietitian.
Employees were incentivized with $25-$50 gift cards for completion of various modules.
In all, 35% of the employees participated in at least one educational module. Of those who completed one module, 61% completed three or more.
I'm sure Wellness Workdays, BJs and Cigna all hoped for a positive outcome from the study. It would have made for great marketing. That's not how things worked out, though.
Disappointing Results
In the end, those who participated in the corporate wellness program faired no better in
measurable health outcomes
healthcare spending
medication costs
Most fascinating to me, though, was that participants' perception was that their health improved, even though it didn't.
United Healthcare came to similar conclusions in a 2017 survey. They found that 60% of employees who had access to a corporate wellness program believed the program had a positive impact on their health, even though the programs don't have much of an impact on health.
When it comes to making healthier choices, our brains have a funny way of believing we're doing better than we actually are.
Of course, some corporate wellness companies will look at the results of the study and say, “Wellness Workdays just don’t know how to do it right. We have a better offering.” They might think they have a better approach to nutrition or exercise.
Or, they'll reason that "The problem isn't the programs; it's the participation. We just need more people to show up for seminars and screenings."
The way I see it,
The Ultimate Guide to the Ketogenic Diet (Keto)
Apr 11, 2019
Keto is the diet of the decade. As with many things in nutrition, the ketogenic diet is surrounded by myths, misinformation, and exaggeration. The truth about keto is that it's better than the alarmists would have you believe, and not the panacea that your best friend thinks it is.
What are the benefits of keto? What are the risks? Is keto a diet you should follow long-term? What supplements should I use on keto?
I'll tackle these questions and a lot more in this complete guide to keto. Whether you're brand new to the diet, or you're a nutrition coach and need some talking points to use with clients, this guide will give you answers to questions you've been asking, and answers to questions you haven't asked yet.
Intro: Keto Experimentation, Experience, and Research
It’s been over a decade since I wrote my first article on low-carb or ketogenic diets. Since that time, I have years of personal experience, as well as insights from clients who've followed the diet. I've seen successes and failures.
Here's what I believe based on experimentation, experience with others, and from combing through the research:
The Ketogenic Diet is a powerful tool to help someone reclaim his or her health
In the short-term, the diet offers numerous health benefits
In the long-term, the benefits of the diet are less certain, and potential negative impact on mental and physical wellbeing need to be considered
I'm strongly in favor of the short-term use of the ketogenic diet, and feel for most people, long-term adherence to the diet is unnecessary and possibly detrimental
The average person today would benefit tremendously by following a ketogenic diet for three to twelve months. However, once they've improved their health and fitness, I recommend most people transition to a diet that includes some carbs.
What Is Keto?
Keto is short for "ketogenic diet," a diet pattern that significantly limits carbohydrates, emphasizes dietary fat, and causes low levels of glycogen in order to stimulate production of ketone bodies.
Elevated ketones make a ketogenic diet "ketogenic," and separate a ketogenic diet from a standard low-carb diet.
Your liver produces endogenous ketones (or ketone bodies) in response to starvation, fasting (even intermittent fasting), or when you’re on a very low-carb, high-fat diet. Exercise, when it’s intense enough and done for long enough, also stimulates ketone production.
In the absence of available carbs, ketones become a preferred energy source.
Ketosis Vs Ketoacidosis
For years, the medical community warned people against the ketogenic diet, confusing nutritional ketosis for ketoacidosis.
Ketoacidosis most often occurs in people with undiagnosed Type I diabetes, or in patients with Type I diabetes who don't use their insulin. For people with Type I diabetes, it can be life-threatening. In the complete absence of insulin, the body breaks down fat at an accelerated rate, and produces very high levels of ketones. The concentration gets so high that the blood becomes acidic.
In more rare cases, ketoacidosis occurs in people with severe Type II diabetes, in alcoholics, from starvation, and has even been seen during pregnancy.
Nutritional ketosis is a diet strategy used to maximize the use of stored body fat, which also increases production of ketone bodies. Though nutritional ketosis and ketoacidosis are both states where ketone bodies are elevated, the concentration is much, much higher in ketoacidosis.
Today, a plethora of research shows that a ketogenic diet is safe for most people, and distinctly different from ketoacidosis.
Keto For Disease Treatment
Keto has its roots in disease treatment, not as a health and fitness tool.
The ketogenic diet was first used in the 1920s as a treatment for epilepsy. Patients were put on diets consisting of 80% or more fat. Protein was limited to about 0.45 grams per pound body weight per day.
How Too Much Cardio or Endurance Training Is Bad For You
Apr 04, 2019
You've been sold the idea that endurance or aerobic exercise is good for you. Not so much. Here's the impact cardio can have on your health and body weight.
Jeremiah McLean’s Success Story
Apr 01, 2019
I’ve gone from being morbidly obese and out of shape to being the lightest I’ve been in 20 years and the strongest I’ve ever been. My family is so happy and proud of me, which also makes me feel great. I really am thriving and living my best life!
Jeremiah McLean's Story
A special thanks to Jeremiah for sharing his success story (which isn't over yet). He's inspired a lot of people to take action on their health and fitness.
Thank you to Monique as well, for encouraging him along the way. A supportive partner makes a HUGE difference!
If you feel equally inspired after reading, follow his lead and join VIGOR Training.
JOIN VIGOR TRAINING
Where were you when you got started with VIGOR Training?
When I first got started with VIGOR Training, I wasn’t in the worst shape of my life but it was pretty bad.
My weight had varied wildly up and down over the last 20 years. I gained 10 pounds on my honeymoon and never really recovered from that.
When I decided to get started, I was feeling the effects of getting older with so much extra weight. I had aches and pains that I hadn’t experienced before and I think it was actually affecting my cognitive function. That really concerned me.
It took me a while, probably about 6 months, to get serious. I made a ton of excuses..."I travel too much," or "I’m too busy."
What was your tipping point?
Finally one day I just had enough.
It wasn’t anything specific. I was just done being weak and overweight.
I texted Les Wright and said, “You have to make me go to the gym!”
Of course, he accepted the challenge but he wanted to go early in the morning. Ugh. I forced myself to go and meet him.
The first few weeks were pretty rough, but then I started seeing results. Little to no weight loss at first but my body started changing.
Then, something weird happened. I started to actually enjoy going first thing in the morning.
I felt great the rest of the day, not only physically, but mentally.
What lessons did you learn along the way, that you’d want to pass along to others?
I think the keys to success for me are:
Accountability: Having someone to go with, encourage you or even call you out sometimes is just powerful. Really in all areas of life not just health and fitness.
Convenience: Get a membership at a gym that’s convenient to you. Maybe close to your house or workplace. Find a time that doesn’t impact your schedule. It may have to be early in the morning, which is what I recommend. Life just seems to get in the way throughout the day and time slips away. The workouts are usually less than an hour so it’s not a huge chunk of time.
Easy/Not intimidating: This is my very favorite part of VIGOR! Tom has every workout ready to go with tips and technique videos. You literally don’t have to know anything. Every exercise is planned along with order and reps. I don’t even think about it. I can go to any gym and go right to exactly what I need and get a great workout in. Even when I’m traveling, it’s easy. Before, I was so intimidated and frankly scared to go to any gym. This all changed with VIGOR Training.
How has your thinking changed about health and fitness?
Before, I dreaded thinking about getting healthy.
But now I really do enjoy going to the gym and working out. It has also inspired me to change my food choices. I’m loving this journey.
What has changed for you?
So much has changed. My first goal was just to get under 200 pounds.
The heaviest I’ve ever been was about 250. I was around 230 pounds when I started VIGOR Training.
I’m now under 200 and working on the next goal of 190 on my way to my ideal weight.
I like that I’m the lightest I’ve been in 20 years, but I love that I’ve never been this strong. I feel great and my wife loves it too, so that’s a huge bonus!
What’s next?
I’m not done yet.
I don’t think I’ll ever be done.
Health Benefits of Probiotics: Your Guide
Mar 28, 2019
There are fewer solid answers about probiotics than almost any other type of supplement I’ve written or read about. The evidence points to probiotics being good for you, but once you start getting deeper into the details, things get a little fuzzy.
Probiotics clearly provide health benefits, but when it comes to figuring out which ones, when, and how much, the answers aren't as clear as when you talk about creatine monohydrate, zinc, or protein.
In this article, I’ll provide the best answers I can to the following questions.
What are probiotics?
According to the World Health Organization, a probiotic is a "live microorganism which when administered in adequate amounts benefits the host."
The key is that the organisms must benefit the host, and that you consume enough to make a difference.
You already have an entire world of critters living on your skin and throughout your digestive system. Most of them are partying in your intestines, where the good ones binge on fiber and the bad ones binge on sugar.
Okay, it might not be that simple, but I'm trying to make this mildly entertaining for a blog post about bacteria.
I'll focus on the health benefits of probiotics in humans. However, probiotics might be beneficial to your dog, cat, or pet orangutan.
The foods you eat, water and other beverages you drink, and environment you live in all influence the types of bacteria living in and on us.
A quick change to your diet or environment can really mess with the balance of your gut flora. You've probably experienced that if you've ever drank the tap water at a hotel in Mexico or even gone on a restrictive diet, like a ketogenic or vegan diet.
You've housed good and bad bacteria from the moment of your birth.
Factors That Affect a Newborn’s Microbiome
A healthy gut starts at birth and contains Escherichia, Clostridium, Bacteriodes, and Bifidobacterium. The following are factors that affect the health of a newborn’s gut.
Genetics
Method of childbirth
Antibiotics use
Breast vs. bottle feeding
Stress or inflammatory level of mother
Though probiotics can be added to infant formula, there’s little to no evidence to suggest formula feeding can be as effective as breast feeding.
What do probiotics do?
Probiotics affect your health in four different ways. They:
Compete with pathogens for adhesion sites and nutrients. When probiotics outnumber pathogens, there's a greater chance the pathogens won't have a place to set up camp and multiply.
Produce byproducts that improve your health, such as short-chain fatty acids, used by the endothelial cells lining your gut, creating a barrier between your gut and circulation.
Enhance immune function.
Influence other organs and tissues by producing neurotransmitters.
Just as a cow's manure benefits the crops in a farmer's field, byproducts of probiotics benefit the environment of the gut, and the cells that live there.
Beneficial Byproducts of ProbioticsOrganic acidsHydrogen peroxideBacteriocins (peptides that prevent the growth of certain pathogensBacteriocin-like inhibitory substancesConjugated linoleic acid (CLA)Gamma-amino butyric acid (GABA)Short-chain fatty acids (SCFAs)
What's a genus, species, or strain?
When you see probiotics on a food or supplement label, you'll see them written with two to three words, such as Lactobacillus gasseri KS-13.
The name describes the genus, species, and in some cases, the specific strain.
Genus (Lactobacillus): The genus is the most general identifier. Organisms of the same genus shares a few common traits, but you wouldn't want to make an assumption about health benefits based on gunus alone.
Species (gasseri): Most formulas designed for general health list the genus and species. The species share enough common traits that more specific health benefits can be attributed to them.
Strain (KS-13): This is the most specific identifier of a probiotic. Usually,
Glutathione: Health Benefits And How To Raise Your Levels
Feb 27, 2019
Glutathione is often referred to as "the body's master antioxidant." But that description doesn't do justice to the health benefits of glutathione and how it affects your wellbeing and longevity.
In this article, I'll address the following. To jump to a specific section, click on the link.
What Is Glutathione?
Glutathione is tripeptide made from the amino acids cysteine, glycine, and glutamic acid. A tripeptide is a compound made with three amino acids.
Peptides and proteins are similar in that they're both made of amino acids. However, proteins are much, much larger. It's like the difference between our grandson's half-ounce Tonka Tiny dump truck, and a 700,000 pound Caterpillar dump truck.
All three amino acids - cysteine, glycine, and glutamic acid - are necessary to build glutathione. But cysteine is the rate-limiting amino acid, meaning that if you're supply of cysteine is low, your glutathione levels will fall.
Glutathione is found in two forms in the body: reduced (GSH) and oxidized (GSSG). Oxidized glutathione is made from two reduced GSHs bonded together by sulfur atoms. Not surprisingly, this makes sulfur another key component of glutathione function.
Sulfur is the third-most abundant mineral in the body. If you recall from Do Detox Diets Work, sulfur plays a critical role in detoxification. No sulfur, no GSSG.
Healthy cells contain about 100 times as much GSH as GSSG. However, under significant oxidative stress, the ratio of GSH:GSSG can drop from 100:1 to 10:1 or even 1:1.
What Does Glutathione Do?
Glutathione plays a number of important roles in maintaining health, many of which are still being discovered.
Detoxification
Glutathione protects the body from heavy metals, and toxins like alcohol and persistent organic pollutants.
It also helps transport mercury out of cells and out of the brain. If you have mercury-filled fillings, which can leach mercury into your body, you will use glutathione as part of Phase I detoxification to remove it.
Though glutathione can help remove many of these toxins, if your demand for glutathione exceeds supply, you may not have enough for other roles it plays in the body.
Combats Free Radicals
Glutathione acts as a powerful antioxidant. It also helps regenerate the antioxidants vitamins C and E.
In fact, lower GSH levels are thought to be one of the main causes of the acceleration of degenerative diseases. When glutathione isn't available to squelch free radicals, free radicals spread faster and inflict greater damage.
I think of it like a California wildfire. As long as there's enough nearby water and other stuff to stop a fire, you can end the blaze it before it does much damage. But, if all the water was being used to water homes in Las Vegas, there won't be enough flowing to California to stop the blaze.
In your body, if you need to squelch the free radicals caused by your elevated blood sugar, but you're using up most of your glutathione to deal with heavy metals you're unknowingly consuming in your "greens drink," three scenarios could play out.
You handle the heavy metals, but don't deal with the free radicals caused by your high blood sugar
You deal with the free radicals from the high blood sugar, but don't handle the heavy metals
You do a mediocre job at handling both, and they both cause long-term damage
By the way, I'm trying to simplify this as much as possible so you understand the concept, rather than leave your bored by writing about "the reduction of disulfides, hydroperoxides, sulfenic acids, and nitrosothiols, the detoxification of aldehydes, xenobiotics, and heavy metals, and the synthesis of eicosanoids, steroids, and iron–sulfur clusters." (Deponte M)
Enhances Skin Health
As an antioxidant, glutathione protects the skin from the damage of ultraviolet light. Maintaining higher glutathione levels may slow the development of wrinkles and improve skin elasticity.
Do Detox Diets Work?
Jan 29, 2019
"Do detox diets work?" "What do you think about me going on a 12-day water fast?" "Should I get a juicer and start juicing?"
When I'm faced with these questions or conversations, I often try to do my best to dodge them, not because I don't have something to say, but for a couple of other reasons.
First, the answer takes longer than most people are willing to listen to (hence, this full article to answer the question).
Second, people aren't really asking me for my opinion, as much as they're looking for approval, thinking that doing a detox is a "healthy choice."
Instead of detox, you might wonder about juicing, cleansing, water fasts, drinking celery juice, and most of the other versions of detox programs popularized by celebrities or pseudo-science "experts."
As with other questions, such as "Is intermittent fasting good for you?" or "Is coffee bad for you?" or "How much protein should I eat?" I decided to sit down and write out an answer, once and for all.
I recommend reading this from beginning to end the first time. I've written it just as I'd explain it if you asked me that initial question. However, if you want to jump around, I've divided the article into the following sections to make it easy to navigate.
What are toxins?
Toxins are compounds either produced by living organisms, or through synthetic means, which are poisonous or harmful to the organisms that make them, or to other organisms.
Though we tend to think of toxins as chemicals produced by modern-day manufacturing, toxins have been around since the beginning of time.
Some of the more common "natural" toxins include glycoalcaloids, produced in the green spots of stored potatoes, mycotoxins produced by fungi in different foods, aflotoxins in nuts, rice, fruit, and milk, and lectins in beans.
These aren't the types of toxins commercialized detox programs target, though. When you think of detoxing, you probably think of chemicals related to plastics, pollution, or heavy metals.
Modern-day manufacturing creates numerous new chemicals each year, but not all manufacturing-related chemicals are toxic.
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Are there really 84,000 chemicals used in commerce today?
An often-cited stat is that "There are more than 84,000 chemicals used in commerce today." This number is a huge exaggeration. The "84,000" comes from a list of chemicals in the EPA database. However, the list includes many duplicates of the same chemical, as well as the names of chemicals that are not used.
The more accurate number is about 7700 chemicals used in commerce.
Most detox programs focus on eliminating toxins like persistent organic pollutants, phthalates, and heavy metals, which I'll briefly review next.
Persistent Organic Pollutants (POPs)
Persistent organic pollutants (POPs) were used in flame retardants, pesticides, paints, coolants, and lubricants until around the 1970s, when Europe, the United States, and Australia began banning their use.
28 Days: 4-Week Muscle Gain Fat Loss Diet
Jan 10, 2019
Assuming you're following an awesome strength and conditioning program (like VIGOR Training), 28 Days could be the best muscle gain, fat loss diet available. It isn't easy, but it's incredibly effective. And you only need to stick with it for four weeks. Can you do that?
The Problem With "Slow and Steady"
"Slow and steady" is what people want to hear when it comes to weight loss. I used to say that to new clients when I first started out as a personal trainer, too.
With enough experience, though, I realized that "slow and steady" rarely worked. If someone isn't ecstatic about the changes they see in their first two to four weeks, their likelihood of sticking with their program past the first month goes down dramatically.
Over time, I focused more on the first four weeks of a client's program, knowing that if I could help them accomplish something more radical in that short window of time, they'd be more likely to follow along with a more sustainable program later on.
Over the years, I've experimented with different "jump starts." I don't believe in starting with a 12-day water fast, a detox, or a cleanse, for reasons I'll address in future articles.
Instead, I believe in focusing on strength training, skipping snacks, eating more protein, and incorporating a form of intermittent fasting. It's simple to follow, minimizes cravings and fluctuations in energy, and sets people up for an easier transition to a more sustainable nutrition and exercise pattern after the "jump start" is over.
28 Days is a starting point. It isn't a miracle diet (there is no such thing), and it won't undo all the damage of decades of poor food and lifestyle habits. However, 28 Days is extremely effective for a few reasons:
Anyone should be able to commit to something for four weeks. The average lifespan is 78.7 years, or 4092 weeks. We're talking about 4 weeks of strict commitment to get your health and fitness headed in the right direction.
These four weeks of discipline can lead to a big enough change that you'll feel inspired to keep going with good nutrition and consistent exercise once they're over.
Four weeks is short enough to see an end in site. Well, it isn't really an end, it's just an end to the beginning of a better you.
28 days. Can you stick to a diet for four weeks? Would you forego your favorite foods to shed some fat, minimize your muffin top, shrink your saddlebags, or get some shape to your shoulders?
I lost 17.6 lbs., 6.8% in body fat, gained 1.5 lbs. of lean mass, and lost 4 inches off my waist!
Brandon Wallace
If this sounds interesting, let me try to talk you out of it first.
28 Days Might Not Be For You
I won't cajole you to follow this program. I won't coddle you to keep with it. In fact, I'm going to dissuade you from even getting started because 28 Days isn't for everyone.
28 Days is not for you if:
You believe "slow and steady" is the right solution when just getting started with weight loss
You come up with reasons every diet or exercise program "won't work for you" before you've even given them honest efforts
You are unwilling to get sufficient sleep or invest time and effort in strength training
You want to believe you can "eat all the foods you love and still lose weight"
You are more concerned with losing weight than you are with dropping body fat
You are going to "play the field" by starting on this tomorrow, and looking through "other options" the day after – if you won't be monogamous, don't make the initial commitment
You're dealing with adrenal fatigue, unmanaged hypothyroidism, kidney disease, or other health problems where your doctor recommends against higher-protein intakes.
Disclaimer
I am not a licensed healthcare practitioner, physician, or medical professional. I offer no medical diagnoses, treatments, suggestions, or counseling.
The information presented in this article has not been evaluated by the U.S.
Victimhood Fragility: 4 Ways We’re Weakening Our Bodies, Minds, and Culture
Jan 02, 2019
Abraham Lincoln shared the following words in 1838:
At what point then is the approach of danger to be expected? I answer, if it ever reach us, it must spring up amongst us. It cannot come from abroad. If destruction be our lot, we must ourselves be its author and finisher. As a nation of freemen, we must live through all time, or die by suicide. Abraham Lincoln, Lyceum Address, 1838
If destruction be our lot, we must ourselves be its author and finisher.
Interestingly, the Civil War didn't take place until 1861, the same year Lincoln became President. And even though his speech above foreshadowed the Civil War, the words are possibly more relevant today than they were back then.
As individuals and as a culture, you could argue that we've never been as weak or as fragile as we are today.
The Great Aweakening
How have we become so weak in body, mind, and culture? Why is there so much focus on what's bad about life today when things are actually pretty good?
There’s an anonymous saying that goes like this:
Bad times make strong men. Strong men make good times. Good times make weak men. Weak men make bad times.
You might scoff at the idea that things are good, but they actually are. In almost every measure of humanity, from the percentage of the population that's poor, to the rates of crime and disease, life is better today than at any other time in history.
You might feel conflicted about this idea that "things are good."
Perhaps, prior to reading this article, you were just scrolling through your Facebook newsfeed and read how depressed a friend felt about needing to go back to work after vacation, how someone else was struggling to make it through her first day on a diet, and how a co-worker felt slighted for the barista misspelling his name again.
We're surrounded by first-world problems that, in the grand scheme, are quite unimportant. But we stress out and lose sleep over them, nonetheless.
If it's hard for you believe that life for most people is "pretty good," it's probably related to your negativity instinct, a skewed perspective of reality. In his book Factfulness, Hans Rosling explains the negativity instinct as "our instinct to notice the bad more than the good." It is based on "the misremembering of the past; selective reporting by journalists and activists (and bloggers and social media personalities, in my opinion); and the feeling that as long as things are bad, it's heartless to say they are getting better."
When things are generally good, our minds keep searching for problems to solve. If we don't find problems to solve, we have a way of making them up. If you're hung up on the fact that the quote above references strong men, you're proving that point. The quote was written when "men" was synonymous with "mankind," men and women. Sometimes we make a big deal out of something because the drama gives us an emotional jolt and a reason to complain.
We make the good times bad because we lose perspective of what the bad times are really like...famine, war, poverty, etc.
The tone and attitude of a growing percentage of adults is frightening, as it showcases a culture of weakness and victimhood, rather than strength and responsibility.
In this article, I cover four ways we're weakening our bodies, minds, and culture as a whole. I hope to create more awareness of the problem, so you start to see it in social media posts, on the news, and in everyday language.
Perhaps, you'll realize some of your thinking and action even contributes to the victimhood culture becoming so prominent today.
I also hope that you, the person reading this, take responsibility as a grownup and citizen, and lead by example in your thoughts, words, and actions.
When you focus on victimhood, misfortune, and unfairness, you'll find it. When you focus on what's good, and do what it takes to build mental and physical strength, you see opportunity and find joy.
The Powerful Health Benefits of D-Limonene
Nov 21, 2018
Few individual compounds can compare when it comes to the health benefits of d-limonene. D-Limonene is one of the hundreds of constituents found in essential oils.
In this article, I'll cover some of the health benefits of d-limonene, as well as explain where to find it and how to determine how much you get if you use essential oils.
While essential oils provide many health benefits when used as a "whole" essential oil, it's sometimes easier to understand how the individual compounds affect our health. That's just how nutrition science and research work.
For example, we know that animal-based proteins like steak, bison, and whey are an important part of a healthy, high-protein diet, because researchers have studied the effects of the essential amino acids, creatine monohydrate, and other nutrients found in those foods. However, that doesn't mean you should only eat the amino acids and creatine. Animal protein contains many other compounds that enhance health, which is why you eat the whole food and supplement your diet with creatine, amino acids, omega-3s, and other micronutrient, botanicals, and ergogenic compounds.
It's the same thing with essential oils. While there could be some benefit to supplementing with limonene alone, there's also plenty of evidence to show why using the whole essential oil would be better.
Read also: Essential Oils For Fitness: Research, Anecdotal Evidence, Experimentation.
With all that said, let's get to the topic of today's article: d-limonene.
What is d-Limonene?
Though it's found in another isomer form, r-limonene, the more prevalent and studied form is d-limonene. For readability, I simply use limonene in this article, with the understanding I'm referring to d-limonene.
d-limonene is one of the most common terpenes found in nature. But, what the heck is a terpene? A terpene a class of volatile compounds commonly made by coniferous trees and citrus fruits. Because of their volatility, they quickly dissipate when exposed to the air, which is why you don't find them in dried herbs. Terpenes have a strong odor designed to ward off pests in plants, and are used medicinally and supplementally. Limonene is one of those terpenes, and based on the name of it, you might (accurately) guess that it smells like somewhat like lemon.
Where Do You Get D-Limonene?
Though you’re not getting therapeutic doses, you’re probably consuming more limonene than you realize. It’s used as a fragrance and flavor in a number of foods, such as candy, gum, soft drinks, ice cream, and (hopefully you don’t drink it, but…) fruit juice.
Aside from food and dietary supplements, limonene is also used as a healthier cleaning substance in household products, manufacturing, and industrial printing, as a degreaser for metals, and in paint as a solvent. You'll also see limonene on the label of shampoos, soaps, fragrances, and other personal care products.
The most abundant sources of limonene are the peels of citrus fruits (which is where the essential oils are derived), dill, caraway, fennel, celery, and turpentine, not that you should consume turpentine.
For commercial and industrial use, most limonene comes from orange essential oil.
The table below outlines some of the most concentrated sources of limonene.
Essential OilLimonene ConcentrationBergamot (Citrus bergamia)40%Bitter Orange (Citrus aurantium)97%Elemi (Canarium luzonicum)42%Grapefruit (Citrus paradisii)93%Lemon (Citrus limon)53%Orange (Citrus sinuses)93%Pomelo (Citrus grandis)75%
The body metabolizes limonene quickly, and within 24 hours, clears almost all of the limonene from a single dose.
What are the Health Benefits of D-Limonene?
The health benefits of limonene described below are connected to the internal use, or consumption of limonene. Though the inhalation of limonene-containing essential oils causes numerous physiological effects, the FDA at this point does not allow health claims to be connected t...
Blood Flow Restriction Training: What Is It? How Does It Work?
Nov 06, 2018
Blood flow restriction training (BFR), also known as occlusion training or KAATSU, might sound like some sort of hardcore training method reserved only for meatheads and serious athletes, but that's hardly the case.
BFR could be the perfect addition to a training plan for weekend warriors, a way to help older adults build muscle and strength, and a great way to rehab injuries faster than ever.
If you're a member of my online personal training program, VIGOR Training, you'll see blood flow restriction training on in your workout program on occasion.
What Is Blood Flow Restriction Training?
Blood Flow Restriction Training (BFR) is a style of weight training that uses higher reps and lighter loads while wearing a compression strap, tourniquet, or blood pressure cuff, on your upper arms or legs, depending on what you're working.
Unlike traditional strength training, which requires you to lift at least 70% of your one-rep (1RM), BFR training increases muscle mass and strength using only 20-50% of your 1RM.
When I first came across that single statement, I was skeptical. However, I've learned not to let my skepticism keep me from trying something new.
I ordered a pair of BFR Bands and gave them a try. I was impressed with the results, and loved being able to give my joints a break from the constant grind of heavier weight training.
If there's a "magic" in BFR, it comes from metabolic stress.
The band, wrap, or cuff on your limb creates compression, occluding your veins while allowing for normal flow through your arteries.
The occlusion of your veins slows the return of low-oxygen, high-lactate blood flow from your arms or legs. The reduced flow also limits how quickly oxygen reaches your working muscle cells.
Like damming a flowing river, blood backs up, creating a "pump" in the muscle. This creates stress in your muscle cells, triggering numerous metabolic effects, leading to muscle and strength development.
If you want to skip over the technical details and get right to how to do BFR Training, jump to the bottom of this article.
For the sake of those who are skeptical, or even think this sounds scary, I'll first go over the science behind BFR and the research supporting its use.
The Benefits Of Blood Flow Restriction Training
Blood flow restriction training increases strength and muscle mass at rates typically seen only by lifting heavy weight...without lifting heavy weight.
Traditional strength training programs use loads of at least 70% of an individual's one rep max (1RM). Even young, fit, healthy athletes need a break from heavy training on occasion.
In addition, injuries, aging, surgery, and various diseases prevent people from using such heavy loads consistently.
Unfortunately, high-rep, lower-weight strength training doesn't increase strength or muscle mass much...unless it's done in combination with occlusion training.
When To Use Blood Flow Restriction Training
You can integrate BFR training into multiple different cases, such as:
When traveling, and you don't have access to all the equipment you'd normally use. You could do a BFR-only training session with the equipment typically found in a hotel.To rehab an injury, such as a torn biceps tendon or reconstructed ACL. Some research shows the effects can be transferred from one active limb to the other limb in cases of immobilization.To begin a strength training program as an older adultAs a "deload" period to give your body a break, without losing strength or muscle massDuring competition season to avoid impacting athletic performance, while still building muscle and strengthTo build or maintain strength and lean mass in people with degenerative diseasesTo slow the progression of cachexia or sarcopenia
Blood flow restriction can even slow the loss of muscle in an immobile limb without performing any exercise at all!
How Blood Flow Restriction Stimulates Muscle Growth
Cardiac Cachexia: How to Stop the Muscle Loss
Oct 30, 2018
You know you're not in the best of health. After all, you've had your share of heart-related issues. However, you're still getting around and able to do most of the activities you did in the past. You're just moving a little slower.
But, you have noticed your shoulders are starting to look a little smaller and your legs a bit skinny. You shrug it off, telling yourself that it must be just due to your age.
Then, your balance and stability start to falter. You dismiss it. “It’s just one of those things,” you think.
The muscle loss continues. Your scale weight drops. On one hand, you feel good because your doctor’s been telling you to drop some weight for a while, but you don’t really look leaner in the mirror. You just look skinnier.
In jeans and a long-sleeved shirt, you look normal. In fact, some of your friends remark about how much weight you’ve lost, so you fool yourself into thinking it’s actually a good thing.
You get a blood test and your blood sugar is at pre-diabetic or diabetic levels. You wonder how that’s possible since you don’t have much of an appetite anymore, and barely eat anything. “It must be genetic,” you think. Your doctor wants you to get on a diabetes drug just to be safe.
You rarely feel energetic or enthusiastic. You don’t like the feeling. It’s not like you have a reason to feel depressed, but you do. Life is actually pretty good, so you don’t want to burden anyone by sharing how you feel. Maybe the feeling will pass.
If this sounds at all familiar, stop!
As bad as the above scenario sounds, it can get a lot worse.
This is what sarcopenia and cachexia sound and feel like. Sarcopenia is age-related muscle loss. Cachexia is accelerated, disease-related tissue loss. Neither is a good situation, but cachexia causes much more dramatic deterioration in your health.
In this article, I hope to open your eyes to the effects of age and disease-related tissue loss, and implore you to take action and extend your quality of life.
Unfortunately, most doctors give little direction to their older adult patients, seeing their physical decline (and cognitive decline) as just a part of getting old.
In my opinion, this mindset would be like a football team giving up when they’re behind by two touchdowns after the first half of the game.
Although there are many different diseases connected to cachexia, and the strategies to slow it have similarities, I'm writing this article with the focus on cardiac cachexia because I believe a close family member with heart disease is dealing with cardiac cachexia right now. Perhaps you, or one of your family members is as well.
Muscle And Quality Of Life
To think of muscle as something useful only for vanity or athletics is like thinking your brain is only good for math problems and trivia.
Here’s a handful ways muscle impacts your health, none of which relate to vanity or being the fittest man or woman in your age range.
Muscle provides strength, stamina, and balance for everyday movement. Muscle and its connection to your nervous system (the neuromuscular system) creates smooth, fluid movement so you can continue knocking golf balls down the fairway, write your name with the same handwriting you’ve used your whole adult life, or lift a soup spoon to your mouth without spilling on your chin.
Muscle protects and stabilizes your joints.Would you knowingly drive down the road with loose lug nuts on each of your tires? Of course that would be stupid. Yet, that’s what happens when you ignore the loss of muscle supporting your joints, and hope that you make it through the day without hurting something.
Like the giant cables that support a bridge, your muscles add support to your joints.
Muscle is the main storage area for glucose. Your liver and muscle tissue are the only places you can store glucose. When the tanks shrivel up, you either have to avoid carbs completely, which isn’t fun or realistic,
5 Life-Changing Questions To Ask Yourself Every Day
Oct 17, 2018
You might expect this article covers questions like “What is the meaning of life?” or “What is my purpose?” It doesn’t.
Those are better questions for a college philosophy class, or a deep discussion with friends after a few drinks.
The questions I cover here are life-changing because they can change the direction of your decisions on a daily basis. Small changes over time lead to a massively better life down the road.
These questions, and the corresponding answers create a compound effect . They are questions I ask myself constantly, and have also used them with clients over the years.
At first, they’re not easy to answer. In fact, they will probably make you feel uncomfortable. But, over time, they’ll shift the way you see the world, your part in it, and your perception of the power you hold to make your life better and easier.
Your Daily Dialogue
On my walk to the gym, I often pass by a guy who, based on his behavior, I believe is addicted to meth. On one hand, I feel sorry for the guy. If his issue is meth, that’s pretty hard to break free from. What grabs my attention is the wild, vocal, enthusiastic conversations he has…with himself.
People walking by might see his behavior as weird, but it isn’t much different from anyone else. We all talk to ourselves, just not out loud (well, most of the time it isn’t out loud).
The average person has between 12,000 to 70,000 thoughts per day. Most of the thoughts are part of an ongoing, one way lecture in their heads…They judge, complain, excuse, blame, and should all over themselves.
Actually, that’s how most conversations play out with other people today, too. Lots talking and telling others what to think. Very few questions and even less listening to the answers...but I digress.
I’ve found one or more of the following questions get me out of the one-way lecture in my head, and into a two-way conversation and solution for whatever situation I’m in.
Question 1: What If I’m Wrong?
The perfect question for checking your ego and controlling your emotions.
This question isn’t an easy one to answer. Before you ask this of someone else, I suggest you wrestle with it yourself first.
The reality is, you’re probably wrong about more of your beliefs than you are right. I am too.
There’s very little in life for which we can have absolute certainty. If people contemplated this question before posting online, their posts and comments would be dramatically different.
So many people seem so certain of their beliefs. If you challenge them or disagree, they unfriend, dislike or even attack you.
When did this happen? When did people become so childish in their thinking that they became convinced the rest of the world needed to see everything the same way they did?
At the time of this writing, the appointing of Judge Brett Kavanaugh to Associate Justice of the Supreme Court of the United States was the top news story.
I tuned into some of the story, and also observed how people reacted to both sides of the allegations of sexual misconduct.
If you're out of the loop, or reading this at a time where the story is part of the history books, you can quickly catch up on this Wikipedia page.
I saw so many emotional outrages on both sides. Personally, I felt I'd be a fool to have an opinion on the matter. Here's why: I wasn’t there. That's obvious. But here are some other reasons.
Based on my life experiences, education, media and people I listen to, and my unconscious beliefs, I come into any controversial topic with certain biases.
Those biases cause me to interpret the information I’m exposed to differently than someone else with different experiences, living in a different environment. I could even take my anger and frustration from some past experience and place it on someone here and now that had nothing to do with it.
Those biases have even more influence over me when I'm emotionally-charged.
Then,
Torn Bicep Tendon? How To Speed Up Recovery After Surgery
Sep 27, 2018
Cinderella wasn't referring to a torn bicep when they sang the 80's rock ballad, "Don't Know What You've Got 'Til It's Gone," but that song title is #truth when it comes to a ruptured biceps tendon. You don't give much thought to how valuable your bicep is in everyday movement until it's no longer attached to your forearm. In a fraction of a second, and with the sound of a gunshot, your arm goes from feeling strong and functional to weak and flaccid.
After getting over the disbelief, your mind moves to the reality of surgery and the recovery process. When done right, your recovery can return your arm to its previous strength and function. Done wrong, your recovery process can leave you with subpar strength, reduced range of motion, and a thick and ropey tendon layered in scar tissue.
Prevalence of Distal Biceps Tendon Ruptures
Distal biceps tendon ruptures occur in one to three out of every 100,000 patients each year, with middle-aged men making up most of the cases.
As hard as it is to believe, the first reported biceps reattachment took place in 1898! I wonder who drew the short straw for that surgeon to try out the new surgery.
Though it sucks when it happens, you can get back to lifting, playing, and posing in your underwear (if that's your thing), in a short period of time. A good surgeon, and a solid rehab and recovery program can get you close to the strength, endurance, and muscle size you had before you tore it.
Of course, this all hinges on your willingness to work hard during the recovery period.
As common as it is for people to tear their biceps tendon, there isn't much information on how to maximize recovery. So, I thought I'd put together an article to that does just that.
I'll start with a few frequently asked questions.
Frequently Asked Questions About Torn Bicep Tendons (Distal Biceps Tendon Ruptures)
Before I delve into the recovery strategies, let me answer some common questions. Chances are, you're reading this because you just tore your bicep (or you know someone who did) and need to know how to deal with it.
Do you have to get your biceps tendon reattached?
It’s possible to lift your arm and hold your spouse's hand without getting your tendon reattached. However, you probably won't be opening pickle jars or rock climbing up the same cliffs with the same confidence if you skip surgery.
Your bicep turns your hand out (supination) as well as helps lift your forearm and hand toward your shoulder (elbow flexion). A ruptured tendon reduces supination strength by 40-60%, and elbow flexion strength by 30%. While it isn't life-threatening, you'll find that it's inconvenient. The investment in surgery right away will be worth it.
I only have a partial tear. Should I still do surgery?
In many ways, a partial tear is worse. With part of the tendon still attached, you're more likely to experience pain when you use your arm, and you're more likely to end up tearing it down the road anyway.
The bigger issue is, if you wait to do surgery, you end up with fraying of the tendon, which makes it difficult for a surgeon to reattach it. If you opt for immediate surgery, your surgeon will cut the rest of the tendon and clean it all up before reattaching it, making it more likely you'll have a successful outcome.
If I have it reattached, what is the chance that I'll tear it again?
If your surgery goes well, and you follow a solid post-surgery plan, it isn't likely. Only 1.5% to 1.6% of patients re-rupture their biceps tendon.
How soon after a rupture should I have surgery?
As soon as possible. The longer you wait, the more your bicep retracts up your arm, and the more painful it will be to pull it back down. If you wait too long, it probably won't be worth it. Get into surgery in two weeks or less if possible.
What can I do to heal and rebuild my strength and function as fast as possible?
Read on. That's what the rest of this article is all about.
The Diseases of Low Vitamin D and How to Avoid Them
Sep 10, 2018
Do you supplement with 2000-5000 International Units (IU) of vitamin D each day? Or, do you use your lunch hour to lie in the sun in just a loincloth? If not, you're likely low in vitamin D.
More than half of the world’s population is deficient in vitamin D, and as many as four out of five in the United States may be below optimal levels.
Low blood levels of vitamin D increase risk factors for diabetes, arthritis, dementia, and bone loss. You could also be increasing your risk of viral infections, like the flu.
Fortunately, the most common micronutrient deficiency in the world is easily preventable. High-quality supplements are inexpensive, and if you live in the right latitude, you can get a healthy dose from moderate mid-day sun exposure.
After reading this article, you’ll understand why vitamin D is one of my Foundational Five, the best supplements for foundational health.
In all my many years of practice of medicine, I've never seen one vitamin, even vitamin C, have such a profound effect on human health.
Dr. Soram Khalsa, board-certified internist and medical director of the East-West Medical Research Institute
What is Vitamin D?
Vitamin D is actually a prohormone, not a vitamin. It influences the expression of more than 200 genes and acts as a precursor to hormones such as DHEA and cortisol.
The active form is called 25-hydroxy vitamin D, or 25(OH)D.
You consume vitamin D in two forms: ergocalciferol (D2) and cholecalciferol (D3). However, even if you consume fortified foods like orange juice or milk, you'll fall woefully short of optimal cholecalciferol intake.
Ergocalciferol comes from plants. Humans cannot convert it to cholecalciferol very well.
Cholecalciferol comes from animals and is superior to ergocalciferol at improving vitamin D status. The best food sources include fatty fish, beef liver, and cod liver oil.
Of course, food and supplementation aren't the only ways to raise 25(OH)D. Since the time of Adam and Eve, humans relied on sun exposure.
In ancient Egypt, Greece, Rome, Babylon, and Persia, sunlight (heliotherapy) prevented and treated various medical conditions.
Juzeniene A, et al.
When the sun reaches your skin, the UVB rays stimulate the production of 25(OH)D. Of course, sunblock prevents this production.
To benefit from the sun's rays, you need to live close to the equator and expose most of your skin to the mid-day sun for 20-30 minutes. That would give you about 10,000 IU, or 200 times the amount in a glass of fortified milk.
Some practitioners believe exposing your private parts to the sun is the best way to get vitamin D to levels to rise. I have no personal experience, but if you have the right place to try nude sunbathing, go for it.
A lack of sun exposure limits the amount of vitamin D in your body, but other factors reduce its production, as well.
For example, melanin blocks UV rays, and UV rays stimulate vitamin D production. As a result, those with darker skin produce less vitamin D than those with lighter skin when exposed to the same amount of UV light.
Liver and kidney dysfunctions compromise the conversion of cholecalciferol to active vitamin D. Also, certain medications like statins and plant compounds interfere with absorption.
Cholesterol and vitamin D are absorbed in similar ways. Medications and plant compounds that interfere with cholesterol uptake also interfere with vitamin D absorption.
Effects of Low Vitamin D
Since vitamin D affects almost every body system, it's no surprise that low levels can lead to catastrophic consequences.
The Flu
The role of vitamin D in supporting your immune system cannot be understated.
A British doctor named R. Edgar Hope-Simpson first connected low 25(OH)D to the flu. He observed that in both hemispheres, cases of the flu rise in late fall and early winter, which is the same time when levels drop from their summertime high. His observations were correct.
Antioxidants And Exercise: Avoid them around your workouts.
Aug 29, 2018
Exercise produces free radicals, and antioxidants combat free radicals. So, you should load up on antioxidants before exercise, right? Wrong! Here's why.
5 Common Weight Training Mistakes You Might Be Making
Aug 22, 2018
Weight training has a way of mimicking life, which is why the lessons learned in VIGOR Training are as practical outside the gym as they are inside it.
And just like life, the shortcuts or easy options rarely produce long-lasting results.
The following are the five most common mistakes people make with weight training. Maybe you don't make any of these mistakes. If that's true, pass this along because someone you know might be making them right now.
1. You Put Too Much Emphasis On Avoiding Pain Or Injury
Somewhere, sometime, somebody sold the idea that you can get fit and healthy without ever getting hurt.
I’ve even heard wannabe personal trainers say you should never be sore after training sessions. Sad, but true.
The reality is, reward rarely comes without risk when lifting weights or in real life.
To create deep, meaningful relationships, you have to accept that you’ll get hurt or heartbroken. To avoid ever being hurt, you’d have to avoid ever making a connection with someone else.
To lead and influence others, you’ll have to accept that the more people love what you do, the more you’ll have people who hate you too. To avoid the pain of small-minded critics, you’d have to remain small an insignificant.
To build a strong, healthy body, you first have to break it down so it can rebuild stronger than before.
You’ll often be sore, you’ll sometimes get hurt, and you’ll occasionally get injured.
When I design the VIGOR Training sessions, I do so with the goal of minimizing the risk of injury, but it isn’t possible to prevent it. The only way to avoid an injury is to do nothing. To sit on the couch day after day and get weak and fat. You might never get hurt, but you’ll also lose your health.
You can't avoid pain. You choose your pain. The pain of building strength, or the pain of being sick.
You can choose the short-term pain and discomfort of strength training so you can become stronger, healthier, and make more of your body and mind.
Or, you can choose the future pain of obesity, heart disease, dementia, cancer, and possibly premature death by opting for the short-term comfort of crappy food and a comfortable couch.
You’re reading this because you want more from life. Rather than fearing the chance that you’ll get hurt, expect that one day you will, and decide now that you’ll carry on no matter what happens.
Building strength and improving fitness requires you to consistently push yourself harder than you have before.
The truly fit often teeter between doing just enough and a little too much.
They experience muscle soreness. They sometimes feel pain. And every once in a while, they get hurt. But we have bodies that can bounce back. It’s better to deal with occasional pain and make progress than sit in comfort and get weak and fat.
Of course, there are smart ways to train and dumb ways to train. But even when you follow a sound program, you do risk getting hurt. That’s just the nature of using your body.
If you spend your life avoiding the chance of getting hurt, you totally limit the opportunity to get healthy and fit.
2. You Change Up Your Training Program As Often As The Country Changes Presidents
Pause for a moment and try to think of an area of your life where you’re thriving, yet you aren't growing and experiencing new challenges. You'll have to think for a long time before something comes to mind.
A business that doesn’t explore new challenges and take new risks eventually becomes irrelevant, like Kodak.
An athletes who wins every competition gets bored or complacent. Eventually, they look for new ways to feel the high he or she once felt from the competition because like anyone else, they need to feel and experience new challenges.
A married couple who does the same thing day after day…the same shows, the same restaurants, the same vacations, heck, even the same sex, gets stale and the relationship decays.
Do You Take Fish Oil? If Not, You’re Missing Out!
Aug 08, 2018
Though most people know fish oil is an important supplement to use each day, surprisingly, few people take it consistently. I've even been surprised by how few of my nutrition coaching clients use it regularly when we connect for our first session.
It is often advertised for its heart health benefits, but fish oil benefits much more than your heart. You'll see how it affects your heart, body composition, brain, and even the rate at which you build muscle.
An online survey completed by Equation Research showed that only 26 percent of Americans said they take fish oil supplements, even though 63% of the respondents said they felt their diet did not have enough omega-3 fatty acids.
What are Omega-3 Fatty Acids?
Like omega-6 fatty acids, omega-3s are part of a select group of fats: essential fatty acids. Like essential amino acids, essential fatty acids are nutrients you need in your diet because your body can't make them on its own.
We eat plenty of omega-6 fatty acids, so you don't need to supplement with them. We don't get nearly enough omega-3s, in total, and compared to omega-6s.
Oily fish, like wild-caught Alaskan salmon, contains the greatest concentration of omega-3s from food. More specifically, oily fish are rich sources of the omega-3s eicosapentaenoic acid (EPA) and docosahexaenoic (DHA).
DHA and EPA are the sources of the health benefits fish oil is known for.
To make things a little more confusing, plants like flaxseeds, walnuts, soybean, and wheat germ also contain omega-3 fatty acids. However, they contain the omega-3 alpha-linolenic acid (ALA). Humans have trouble converting ALA to DHA and EPA, so you don't get the same benefit from them.
If you don't eat fish every day, you'll need to supplement with fish oil to reach an optimal intake of DHA and EPA.
Not surprisingly, fish oil is part of my Foundational Five, the best supplements to support health. If I had to narrow my list down to just two supplements, it would still make the cut.
You’re about to find out why. The following are seven significant health benefits of omega-3 fatty acids.
1. Enhances Fat Loss
While you can eat fat on Keto and drop body fat, most dietary fat doesn’t cause fat loss. However, supplementing with omega-3 fatty acids does enhance fat loss, according to research. It seems to be especially effective at reducing visceral, or belly fat.
A small 2010 clinical trial, published in the Journal of the International Society of Sports Nutrition found the following:
Forty-four men and women supplemented with either four grams of safflower oil or four grams of fish oil. Those taking the fish oil decreased body fat and body fat percentage, increased lean body mass, and experienced a decrease in cortisol levels. Interestingly, the study participants were not instructed on diet or exercise. They were encouraged to keep their nutrition and exercise patterns the same as before the study.
Noreen, et al. 2010
That isn't an excuse to just take fish oil and avoid exercise, but it’s still impressive that the study participants saw the changes they did without any instruction on diet or exercise.
Research shows fish oil supports weight loss by:
Stimulating the sympathetic nervous system, which activates brown adipose tissue, raising metabolic rate and heat production
Causes fuel partitioning, which directs storage of glycogen and mobilization of stored body fat for energy
Enhances satiety, making you feel full longer so you eat less
The research that showed omega-3s stimulated the SNS used only 2.4% of the animals' total calorie intakes. An equivalent amount for an adult on a 2000-calorie diet would be five grams of fish oil per day.
2. Supports Healthy Lipids and Blood Glucose
Your doctor probably still focuses on your total and low-density lipoprotein (LDL). The more important cardiovascular markers are your triglycerides and high-density lipoprotein (HDL).
The Best Muscle-Building Supplements
Aug 01, 2018
Amidst all the supplements that are just marketing hype, are there some that actually help you build muscle? What is the best muscle-building, strength-supporting supplement?
The supplement industry is filled with bunk products, empty promises, and companies hoping to find the next sucker looking for a shortcut. Inevitably, those products get called out by the media, causing people to question the credibility of all supplement companies. The great brands are guilty by association.
For the average person, it’s hard to discern quality from crap, especially when it comes to supplements to support muscle growth, so I've singled out the four best supplements for building muscle, based on research and experience to date.
Before we get to them, I need to stress two points:
There’s no short-cut for consistently following an intense strength training program (like VIGOR Training), eating plenty of protein, and getting sufficient sleep. Don't expect any of these supplements to make a difference if you don't have those ducks in a row.
The recommendations, and "how to use" sections are not intended to suggest or recommend the diagnosis, treatment, cure, or prevention of any disease, nor to substitute for medical treatment, nor to be an alternative to medical advice. The statements below have not been evaluated by the Food and Drug Administration. The use of the suggestions and recommendations are for educational purposes only.
Read also: How to Gain Muscle Without Gaining Fat.
Beta-Hydroxy-Beta-Methylbutyrate (HMB)
In my opinion, HMB doesn’t get talked about nearly enough. It enhances recovery from resistance training, most likely by revving up muscle tissue regeneration.
Beta-hydroxy-beta-methylbutyrate (HMB) is a metabolite of the branched-chain amino acid leucine.
Leucine, one of the three branched-chain amino acids, stimulates protein synthesis, or muscle growth. Your ability to build muscle depends on increasing protein synthesis and decreasing protein breakdown. They sound like the same thing, but they are not.
In addition to stimulating protein synthesis, at very high doses, leucine decreases protein breakdown, also known as proteolysis. Unfortunately, the dose needed to reduce protein breakdown is so high that it wouldn’t be practical to supplement with leucine for that purpose.
However, researchers found that HMB could reduce protein breakdown like leucine, but at a much smaller dose.
an individual would need to consume over 600 g of high quality protein to obtain the amount of leucine (60 grams) necessary to produce the typical 3 g daily dosage of HMB used in human studies
Wilson, et al. 2013
Multiple studies have shown HMB enhances exercise recovery and improves lean body mass, strength, power, and aerobic performance.
Two forms of HMB are available, the calcium salt form, or HMB-Ca, and the free acid form, or HMB-FA.
To date, most of the research on HMB is based on HMB-Ca. However, a newer form of HMB called HMB free acid, or HMB-FA, may get absorbed and utilized better than the calcium salt version. More research is needed yet.
Personal note: I used the free acid form for about five weeks and found that it bothered my stomach too much, so I went back to the calcium salt version of HMB.
HMB, like all of the supplements in this article, has a strong safety record. Even at doses equivalent to 50 grams per day in adults, researchers saw no side effects in animals. That’s more than 12 times the standard dose used for supporting gains in lean body mass!
Because HMB slows muscle tissue breakdown, it could be especially helpful for those on a fat loss or calorie-reduced diet, where muscle tissue loss is typical.
For HMB to be effective in supporting muscle growth, your resistance training must be intense enough to cause significant muscle tissue damage. For those who are new to exercise, that's pretty easy to do. The adaptation phase to exercise often causes much mus...
The Truth About Adrenal Fatigue
Jul 23, 2018
The most frustrating part is that those with adrenal fatigue are often ambitious, driven, and hard-working. Yet, exhaustion makes it difficult to function.
Don't be surprised if you have all the symptoms, but your doctor hesitates in making an adrenal fatigue diagnosis. Many conventional doctors don't recognize the term adrenal fatigue. However, most understand the concept and see numerous patients with its symptoms.
Had I not seen the effects of adrenal fatigue firsthand in my wife, I might not comprehend how debilitating it can be.
What is adrenal fatigue?
Your adrenal glands act in concert with the hypothalamus and pituitary glands. This relationship is called the hypothalamic–pituitary–adrenal (HPA) axis.
Many practitioners prefer the term HPA Axis Dysfunction instead of adrenal fatigue when discussing a patient's symptoms.
Your adrenal glands produce and secrete four stress-related adrenal hormones:
Cortisol
Aldosterone
Noradrenaline
Epinephrine
The pituitary and hypothalamus produce additional hormones, too. However, cortisol plays the most significant role in adrenal fatigue.
Your adrenal glands secrete cortisol according to circadian rhythm and in response to mental or physical stress.
Normal Cortisol Rhythm
Naturally, cortisol peaks in the morning to wake you up. The rise in cortisol provides a jolt of energy to get you up and out of bed so you don't feel the need to hit the snooze button repeatedly.
From the time you wake up until around noon, cortisol levels drop significantly. As the afternoon and evening progress, the remaining cortisol continues to decline, reaching a low point around bedtime. The low level of cortisol and peak in melatonin helps you get to sleep and stay asleep.
Cortisol and Stress
Stress stimulates the release of cortisol, noradrenaline, adrenaline, and aldosterone.
Cortisol, noradrenaline, and adrenaline increase heart rate, blood flow, energy, and mental acuity, and enhance your reflexes. Aldosterone increases fluid retention, raising blood pressure. These effects are helpful when dealing with a threat.
Once the threat is neutralized or avoided, the hormones and their metabolic effects return to normal.
However, issues arise when stress is chronic, and you don't have sufficient time to recover from it.
Stress and Recovery
Stress is part of life. It is necessary for growth, learning, and physical and mental adaptation.
The stress of intimate relationships makes you adapt and develop empathy. Without it, you'd remain a selfish person who thinks the rest of the world should believe what you do.
Your business or career's stress causes you to think differently, develop new strategies, and communicate your ideas differently, so others listen. Without that stress and the adaptation to it, your career or business would flatline.
The stress of weight training causes your bones to get denser, your muscles get stronger, and your nervous system becomes more coordinated. Without the stress of weight training and the adaptation that follows, you'd be more likely to develop diabetes, osteoporosis, and multiple other diseases.
As good as these stressors may be, their benefit only comes to fruition through the recovery that follows the stress.
Without the ability to recover, your body can become overloaded by stress, leading to adrenal fatigue.
Adrenal fatigue is a state of diminished resilience.
Adrenal fatigue is a state of diminished resilience, not necessarily an excess of stress. The solution isn't to escape from stress, but it is to rebuild your resilience.
With the combination of constant stress and insufficient time or ability to recover, your cortisol rhythm changes, leaving you feeling like one of the three descriptions below.
As a side note, men and women respond differently to stress, which is why men are at a greater risk of certain diseases than women, and visa versa.
6 Fatitudes You Need To Fix If You Want To Get Fit
Jul 05, 2018
A fatitude is a belief or attitude that keeps you fat and unhealthy. In today's other-blaming victimhood culture, many people point their fingers at others for their personal and professional problems, including their health.
They cling to beliefs that harm, not help. I call these beliefs "fatitutdes."
Even if you have the best fitness program in the palm of your hand, and know what diet is best, clinging to these fatitutdes will keep you stuck in a perpetual state of poor health and fitness.
The following are six of the most common fatitudes steering people into the ditch on the path from fat to fit.
Fatitude 1: Nobody supports me
What does it even mean when someone says, "Nobody supports me?"
Your health is your responsibility.
Everyone has their own individual responsibilities and priorities, especially when it comes to something as personal as health and fitness. It isn't fair to them that you'd make them responsible for you.
If you believe your current state of fitness is the fault or responsibility of others, you're playing the victim. You'll never thrive in fitness, your career, relationships, or anything else by playing the victim.
Those who succeed with their health and fitness don’t wait for someone else to haul them out of bed, cook their meals, give them their supplements, schedule their doctor appointments, drive them to the gym, or make sure they go to sleep on time.
If you have people in your life, who cheer you on and check in on you, awesome! Be grateful.
But don't depend on them to do what you need to do. They could be gone tomorrow, and that shouldn't affect your ability to care for yourself.
Once you take 100% responsibility for your health and fitness, you take action. You do whatever it takes to improve your health all by yourself.
What if a friend doubts your ability to do what you need to do?
What if a family member rolls their eyes at your new attempt to get fit? Maybe...just maybe it's because they've heard this from you before. How many times have you started over on a diet? How many times have you joined a gym?
Sometimes, it isn’t that the other person doesn’t want you to succeed. It’s just that they’ve had their hopes up for you so many times before, that they don’t want to get their hopes up again.
A victim makes someone else's disapproval become an excuse to give up. Someone who takes responsibility uses that disapproval as motivation to make it happen.
You need to show them that you’ll follow through this time. Rather than seeing their supposed lack of support as a slight against you, look at it as a challenge to prove them wrong.
Don’t put the burden of your responsibilities on the shoulders of someone else. Take ownership of your health and fitness.
Fatitude 2: It’s Too Hard
Resistance is the force you feel pushing back when you attempt something important.
In the gym, resistance is visible. You measure it in pounds or kilograms. It’s an objective measure of the force pressing against you. Week after week, you overcome greater resistance, which improves your strength and stamina.
In life, resistance (or struggle) is subjective. Your perception determines the force of the resistance.
Resistance shows itself when the desires and expectations of your boss, spouse, kids, customers, even the server at a restaurant, conflict with yours.
Your alarm rings an hour earlier so you can get to the gym, and the warmth of your bed and your tired head remind you that it's more comfortable to sleep in for 60 more minutes. Your boss schedules a meeting over lunch and brings sandwiches in, tempting you to eat those instead of the healthier meal you brought with you. Your spouse wants to order pizza for dinner instead of eating something better.
Then, frustration fills your mind and complaints enter your conversations. You tell yourself, and others, how hard it is to wake up early to train,
The Most Important Factor in Long-Lasting Health and Fitness
Jun 13, 2018
This could be the most important health and fitness article you read this year. It's also one of those articles that everyone (including me) needs to read and reread, but most skip over. They think they "know it" already, or they believe the content doesn't apply to them.
Your willingness to live out this single commitment is key to your current and future health. Your refusal to accept it will leave you physically and mentally far from your best.
I am 100% responsible for my health and fitness.
Stare at that statement. Let it sink in. Hold the full weight of 100% responsibility in your hands until its meaning seeps into your soul.
100% means 100%. Total. It leaves no room for anyone or anything else to be responsible. No other person or company is responsible for your health and fitness. Just you.
Responsibility is Action
Talking about taking 100% responsibility is easy and exciting. You can probably find hundreds of feel-good memes to share on social media that sound sweet until you have to put substance behind the sayings.
Taking 100% responsibility is something else entirely. Taking responsibility means taking action. Not only when it’s easy or convenient. Not just when you feel like it. Taking responsibility is taking action whenever it’s necessary.
Most of the time, you won’t feel like doing what you should do, and you will feel like doing what you shouldn’t.
When I Googled the definition of responsibility, I got three definitions. Each is applicable in the context of your health and fitness.
Responsibility:
the state or fact of being accountable or to blame for something.the opportunity or ability to act independently and make decisions without authorization.the state or fact of having a duty to deal with something.
Can you see how responsibility requires action? When you take 100% responsibility for your health and fitness, you find a way to:
Weight train at least three times per week every week.
Move frequently throughout the day.
Eat plenty of protein with every meal.
Get at least seven hours of sleep each night.
Avoid foods and alcohol that wreak havoc on your health.
Take your supplements.
Get a full metabolic assessment each year.
Notice how each of those bullet points starts with an action verb? You cannot sit on your rear and claim to be responsible. A responsible person always “has a duty" to do what needs to be done, and avoid what ought not to be done.
Victimhood Chic
Every day, food companies get blamed for making people fat. Doctors get blamed for not knowing what their patients' ailments are early enough. Spouses get blamed for not making the other partner happy. Bosses get blamed for not promoting their employees. Parents get blamed for setting and holding boundaries with their children (especially those who are 25 years old and still living at home without a job). Pharmaceutical companies get blamed for everything else (sometimes it’s warranted, sometimes not).
Side note on that one: I’m not one to chastise the pharmaceutical industry. Like any other industry, there’s some shady stuff that goes on, sometimes as the result of greed. But it would be stupid of me to make a blanket statement about “Big Pharma” when some of their drugs cured my childhood leukemia.
Heck, I often hear people talk about how an injury to one limb made them gain 30 pounds. As if their banged-up body part forced them to eat food they shouldn't have eaten, and kept them from using their other limbs. The way I see it, with one limb out of commission, they have three others with which to do strength training and cardio. And the injury doesn't cause them to eat poorly. In fact, the injury should be the reason to eat well, so they recover faster. The lame limb is just a convenient excuse.
Let’s say you blame a food company for your never-ending craving for carb-filled snacks. You post complaints on social media about the ingredients they use.
Beauty in Her Badassness
May 24, 2018
No matter her shape, size, age, or position, there is something beautiful about a woman who unleashes her honest and authentic self to the world.
To be clear, I always find my wife, Vanessa, to be beautiful. But just as cookie dough ice cream has different layers of deliciousness, there’s the ice cream, the dough, the chocolate chips, I see different layers of beauty in my wife as well…
“You just woke up, and your breath isn’t that great, but I’d still love to kiss you.”“Looking hot in your workout gear.”“Dressed up and ready to go on a date.”“Loving and tender grandma Banessa.”
And of course, there’s also the “I’m pretending to brush my teeth, but I’m actually watching you take a shower.” I’m the only one that gets to see that though.
However, there’s one layer of beauty that trumps them all.
It’s the beauty she radiates when she lets go of her fear of offending others and lovingly and authentically shares her unfiltered wisdom and insights with the world.
Unapologetically Authentic
I watched Vanessa share a FB Live with her team. As I watched, I found myself thinking, “Holy s#|t! That’s my wife! She is beautiful! What a badass!”
As someone experienced in social media, one of Vanessa’s greatest pains has been to watch women misuse social media to build a home-based business. They litter their news feeds with ads for their products. They copy and paste each others’ words. They easily fall into the habit of doing what they see others doing online.
They miss the opportunity to authentically share their own wisdom and add value to those they influence, and instead interrupt and irritate their friends and followers.
Vanessa had reached a point where her level of frustration was far greater than the fear of offending a few of her followers.
I watched the passion, certainty, strength, power, heart, sincerity, and yes…beauty, burst out of her.
For those who took her words to heart, I have no doubt she helped them. I’m also confident that she pissed a few people off.
You influence people who love you, and you move people who hate you. But you do little for the people who just like you.
Women often have so much more of themselves they could share, but they get hung up by the fear of someone getting upset, or unliking, unfriending, or talking poorly about them.
As a result, they live their lives like they’re vanilla ice cream.
Vanilla Ice Cream
Have you ever experienced an emotional response to vanilla ice cream? I doubt it. You probably didn’t leave a restaurant, cafe, or a dinner party and say, “I have to get more of that.” Almost anybody will eat it, but nobody talks about it.
Offer an ice cream that’s off the charts in how it tastes, like Black, Toasted Coconut, or LSD from Milkjam Creamery in Minneapolis, and you’ll have a line of people down the sidewalk wanting to experience what you offer.
Some might give Milkjam a try and say, “That was awful!” Most will say, “That was amazing!” And they all go home and talk about it, and probably come back again.
But there’s no vanilla on the menu, ’cause let’s get real. Who would want to come back for that?
Get To The Good Stuff
I have replayed the experience of watching Vanessa over and over in my head. On the one hand, I feel blessed, fortunate…lucky even that she’s my wife.
On the other hand, I feel bummed that she doesn’t feel the freedom to be herself all the time. And she’s a powerful woman.
Which makes me even sadder knowing that there are many other women without the strength she has, who get by every day, playing it safe; being vanilla ice cream.
What wonderful flavor are you hiding from the world? I’m sure it’s nothing short of beautiful badassness.
Hemp Oil, CBD Oil, Essential Oils, and the Endocannabinoid System
May 18, 2018
No doubt, you've heard friends and co-workers talking about hemp oil and CBD oil a lot lately.
I predict the Endocannabinoid System will be the most talked-about area of health and fitness over the next decade, and the focus of fascinating research findings. That might sound like a bold statement, since most people don't even know what it is.
In the event you're wondering if the endocannabinoid system is just about weed, it's not.
Although the term endocannabinoid system has an obvious connection to cannabis, or marijuana, the system is more important than Mary Jane herself.
In this guide, I'll first address what the endocannabinoid system is, and then discuss how you influence it with lifestyle, nutrition, and exercise.
As this is an emerging area of research, we still have much to learn. Nonetheless, what we know today is more than fascinating.
Two things worth noting as we begin:
I've tried to avoid getting too technical to make this understandable by almost anyone. If you like to get extra "nerdy," check out the references at the end of the article.
To make this article flow better, I’ll use “endocannabinoid system” and ECS interchangeably.
What is the Endocannabinoid System?
As a "system" the endocannabinoid system is different from other systems of the body, such as the nervous, digestive, or endocrine systems.
It's easy to envision your digestive system: your mouth, esophagus, stomach, small and large intestine, and that final orifice that sounds like the seventh planet from the sun.
However, the endocannabinoid system spreads across the entire body. It's made up of chemical messengers (cannabinoids) and receptor sites (cannabinoid receptors). Based on the activity of the cannabinoids with the cannabinoid receptors, the ECS directs other systems in your body to maintain balance, or homeostasis.
Had it not been for the controversy and curiosity surrounding cannabis, the endocannabinoid system might never have been discovered.
People have used cannabis medicinally for about 4700 years, but it wasn't until 1964 that scientists identified the first chemical in cannabis; tetrahydrocannabinol, or THC. THC is the cannabinoid that makes you high, and is only one of more than 80 cannabinoids in cannabis.
In 1990, scientists discovered the first receptors of the endocannabinoid system. They called the first cannabinoid receptors CB1, which are primarily located in the nervous system. Later, they discovered another receptor, called CB2, found in the immune system and many other tissues.
The ECS affects almost every area of the mental and physical wellbeing in the body and mind, making it a true "mind-body system."
You might also like to read Essential Oils For Fitness: Research, Anecdotal Evidence, Experimentation.
What Are Cannabinoids?
Cannabinoids are chemicals that act on the cannabinoid receptors.
Endocannabinoids are cannabinoids produced by the body on its own, following the metabolism of arachidonic acid (AA) and the omega-3 fatty acids DHA and EPA. The two most well-known endocannabinoids are anandamide and 2-Ag. However, researchers have also discovered others, including NADA, virodhamine and noladin ether. Little is known about them because they haven't been well-studied.
The endogenous cannabinoid system—named for the plant that led to its discovery—is one of the most important physiologic systems involved in establishing and maintaining human health. Endocannabinoids and their receptors are found throughout the body: in the brain, organs, connective tissues, glands, and immune cells. With its complex actions in our immune system, nervous system, and virtually all of the body’s organs, the endocannabinoids are literally a bridge between body and mind. By understanding this system, we begin to see a mechanism that could connect brain activity and states of physical health and disease.
-Editor’s Note, Cerebrum, November 5, 2013
Lavender and Tea Tree Essential Oils and Gynecomastia (Boys with Boobs)
Mar 19, 2018
Do lavender and tea tree essential oils cause gynecomastia?...Of all the questions I get about essential oils, this question is in the top five.
As a (grand)parent, I understand the fear of doing something to hurt your child. That's why sensationalized headlines, like "More evidence essential oils 'make male breasts develop'," get so much attention. Unfortunately, few people read the whole article, and instead read just the headline, and pass it along to friends.
After a couple of decades in health and fitness, I've observed very consistent patterns.
Possible side effects of natural products consistently get blown out of proportion, and their health benefits are often ignored. On the other hand, the health benefits of pharmaceuticals get hyped up while the side effects are often overlooked.
This is not an anti-pharma article. In fact, I believe there's a lot of good reasons to rely on conventional medicine. There's also plenty of value in alternative or natural health products. Unfortunately, most people believe you have to be on one side or the other. Not me...
To be 100% transparent, my wife and I are independent distributors for Young Living. If you don’t know me, you might assume that discredits what I’m going to write below. Those who do know me, know that I’ve built a career around helping people achieve optimal health with nutrition, exercise, supplementation, lifestyle choices, and yes, even essential oils.
My goal isn’t to convince you that essential oils are safe. It’s to encourage you to think for yourself, and come to your own conclusion. I'll share some stuff to think about, and of course, weigh in with my own opinions. As a health-minded consumer, your health is 100% your responsibility. Be smart about who you listen to, and avoid getting caught up in sensationalized headlines.
What is Gynecomastia?
Gynecomastia is the development of breast tissue in males. As you know...boys have pecs, and girls have breasts.
At least that's the case when things are normal. Sometimes, our metabolisms become dysfunctional, and men grow boobs, too.
Adult men can develop moobs ("man boobs") when they have low testosterone. They can also develop gyno when their testosterone gets excessively high, or when they have a relatively quick increase in testosterone levels.
A significant rise in testosterone causes some to aromatize, or convert testosterone to estrogen.
Elevated estrogen stimulates the growth of breast tissue in men. A drop in testosterone, which decreases his ratio of testosterone to estrogen, can also cause gynecomastia.
Adolescent boys going through puberty experience similar surges in testosterone as those who take exogenous testosterone.
In fact, about 60% of boys experience gynecomastia for short periods during puberty. That's normal. For about 10%, it persists.
Obesity, diet, and certain medications can increase estrogen levels and cause breast development as well. Obesity-related breast growth is called pseudogynecomastia. It is an enlargement of breast tissue due to excessive body fat gain, although fat cells are obesogenic and can further accelerate the growth of breasts in obese men.
Endocrine disruptors can cause gynecomastia as well. They are compounds that, as the name suggests, disrupt endocrine function. They influence the balance of sex hormones, thyroid, and other hormones.
Many endocrine disruptors are synthetic compounds found in food packaging, plastics, and personal care products.
Gynecomastia vs Prepubescent Gynecomastia
From toddler to teen, hormone levels say pretty steady. Gynecomastia is less common among preadolescents, but it isn't rare.
The four main contributors are genetics, disease, diet, and endocrine disruptors.
The rise of childhood obesity is a likely contributor to gyno in young boys as well.
You might not know it, but some foods are higher in estrogens, including dried fruit, peas, beans, soybean, chickpeas,
Why We Need to Stop Bastardizing Struggle
Mar 07, 2018
I’m going to Baader-Meinhof you: "STRUGGLE."
The Baader-Meinhof Phenomenon occurs when you become aware of something, and then start to notice it everywhere around you.
Like Cole in The Sixth Sense who saw "dead people,” I see struggle.
If you don't see it already, you're about to see struggle too.
I don’t actually see people struggling.
I see and hear people write and talk about their struggle. However, the situations they describe as struggle are nothing more than the challenges of everyday life.
Bastardized Struggle
We live at a time when when things are fairly good for most people.
However, the human mind has a way of finding problems. In the absence of major problems, we tend to make the minor ones major, at least in our minds.
We literally make mountains out of mole hills.
We start to believe the little stuff that's part of life is a bigger deal than it is.
That's dangerous. If you believe the little stuff is a struggle, you'll be woefully unprepared for the big stuff that truly is a struggle.
In addition, you'll perceive everything that's a challenge as a struggle. Eventually, your mind will be overwhelmed with all the "struggles" you face, and you'll feel like something is either wrong with you, or the world is against you.
What does it mean to struggle?
According to the Collins English Dictionary, the definition of struggle is:
to contend with an adversary or opposing force. to contend resolutely with a task, problem, etc.; strive to advance with violent effort
Each of the three definitions involves a tone of action and tenacity.
To advance with violent effort means you deliberately, intentionally, passionately do whatever it takes to reach your goal.
Sometimes the opposing force is you. Sometimes the opposing force is a false perception of the world you live in. Sometimes the opposing force is all the stuff you have to get done to reach your goal.
The point is, for you to truly struggle, you can't passively sit around and talk about how hard things are. You don’t search for sympathy or settle for things staying as they are. You don’t whine and complain. You don’t wish for someone else to deal with your stuff for you.
If you truly struggle, you take all the action necessary to achieve your goal, in spite of the resistance pushing down on you.
Struggle is Not…
When someone says...
...they struggle to eat well, while they have a refrigerator full of junk food, or
they struggle to build a home-based business, while they spend their evenings scrolling through Facebook, or
they struggle in their marriage, while pointing their finger at their spouse, and doing nothing to change their own ways of communicating and relating to him or her, or
they struggle in college while spending study time in a drunken stupor, or
they struggle to get a promotion at work, while doing the bare minimum to keep their job, or
they struggle to get out of debt while buying toys and TVs on credit…
…they do not struggle. They face a reality of life that comes from choices that take them down a different path than the choices that are proven to work.
Struggle is…
Struggle is...
a student with ADHD who controls his impulses long enough to study the material for class, even though it’s 10 times harder for him than it is for his classmates, or
a stay-at-home mom who makes the most of the job she has, so she can provide for her family, and brings joy home with her even though her days are long and the deadbeat dad is nowhere to be found, or
an alcoholic who holds true to his sobriety, even when friends drink all around him, or
the husband who encourages and lifts up his wife as she battles through one health complication after another, not knowing what the future might hold, or
the parents who unexpectedly lose a child, and work through the grief together, while lifting up and encouraging their other children, or
Uncivil Wars: Why We’re Better at Condemnation than Conversation
Feb 08, 2018
Finger-pointing. Helplessness. Hissy-fits. Name-calling. And unicorns. We can’t forget the unicorns.
No, I’m not talking about toddlers, adolescents, or teenagers. I’m referring to the attitudes and behaviors of too many "adults" across America.
Is it just me, or does it seem almost impossible to have a constructive conversation about a controversial topic?
Condemnation, disrespect, and yelling have replaced conversation, discussion, and listening.
Unicorn's desires and demands precede unity and the greater good.
No two people live in an identical world, so each person has a slightly different perspective on the perfect world. If everyone is hellbent in making others see and believe what they do, "uncivil wars" are inevitable.
These skirmishes have the potential to wear away at the unity that once defined the "United" States.
Perhaps I'm overreacting, but I don't think I am. The following are some of the thoughts I've rumbled around in my head these past few years. I hope they cause us all to rethink what we write and what we say.
Read also: 5 Beliefs that Build Suckituptitude.
What Happened to Civility?
To be civil is to be polite and courteous.
Quite the opposite of the verbal battles and character assassinations going on online, on TV, and even in person.
Politeness and courtesy require you to put the feelings of others ahead of your own. Not easy to do if you believe your needs are more important than others. It's even harder when nobody feels heard and everyone feels misunderstood.
How will we learn and grow if we refuse to listen and understand?
Why have people become so bitter toward one another? What is it that's created such divides between fellow citizens and human beings?
Why do people judge others' entire character, simply because they disagree about one or two things?
Before you absolve yourself from such behaviors...
Do you think of someone differently if they voted for Trump versus Clinton?
What about if they are pro or anti-vaccine? Pro-life or pro-choice?
Or, what if they’re atheist, Christian, or Muslim, or Buddhist, or another religion?
People are so quick to judge others. However, the richest conversations, and the greatest learning, comes through meaningful conversations with those you don’t agree with.
Well, to clarify...you learn from those conversations if your goal is to understand the other person, rather than prove to him or her that you are right and they are wrong.
When you make the effort to understand someone else, two crazy things happen. First, you realize that you're more alike than different. Second, you sometimes realize that your beliefs are wrong!
So, why do so many of us forego considerate conversation, and instead engage in "uncivil war?"
Read also: 5 Fears You Need to Overcome as a Leader, Parent, or Business Owner.
Lack of Curiosity
Let me start with an example...
I don't believe in taking or recommending the flu shot.
If you disagree with me, what was the first thing that popped into your mind after reading that sentence?
Did you feel compelled to correct me? Did you mutter "what an idiot" under your breath?
Do you want to call me irresponsible?
And just to be fair, if I'd have said I believe in getting flu shots, would those of you who are against them have had similar responses as above?
That's how most people respond to opposing views today.
Or...instead of wanting to criticize and condemn me, did you feel curious? Did you instead want to ask why I believe you don't need a flu shot?
If you wondered why I believe what I believe, congratulations! You got curious!
Most people react to opposing views one of two ways.
They push their opinions down others' throats, even when the other person didn't ask for it.
They silence the other person by unfriending, avoiding, or ostracizing him or her.
Millennials have the hardest time with this,
Limit Your Exposure to These 4 Types of Toxic People
Jan 17, 2018
A relationship with a toxic person is kind of like drinking anti-freeze.
If you don’t know what you’re drinking, you might mistake it as healthy and sweet. But if you understand what you're drinking, you’ll realize it's poisonous.
You might believe you have a good, healthy relationship. But it’s because you’re too close to the other person to see that the relationship is toxic.
Once you step back and see how your relationship really works, you'll discover the damage it does.
The Problem With Tolerating Toxic People
Toxic people are all around, but they’re more the exception than the rule. So, as you read this article, avoid the temptation to label every person who rubs you the wrong way.
Some of the healthiest relationships are with those who challenge you, question your beliefs, and disagree with your decisions. Often, those people help you grow.
And if you feel like problematic people surround you, you might be the problem. You might be one of the people described below. Take it to heart and change your ways.
If you realize you're in a toxic relationship, remember the adage, "the dose makes the poison."
One teaspoon of anti-freeze won't kill you. One-third of a cup will.
Too much time with poisonous people can kill you as well. Maybe not physically, but they can kill your confidence, ambition, and joy. Over time, your relationship with them can kill the potential you once had for your life.
Sometimes, merely limiting your time with poisonous people is enough. For others, you might need to cut the connection altogether.
Toxic people cause you harm because they:
Influence the way you think about and see the world.
Drain your emotional energy, leaving little for others who need your time and attention.
Jim Roan is credited with the following quote, although someone probably realized this long before he said it:
You are the average of the five people you spend the most time with.
Like it or not, you will become more like the people you surround yourself with than they will become like you.
Your emotional energy tank gets tapped when you spend time with them as well. You'll be mentally worn down, and won't have energy, creativity, passion or ambition to accomplish all you're capable of.
So, carefully consider how you spend your time with those who fit the descriptions below. They'll often take much from you, and give little in return.
The Bully
Bullies suck.
Merriam-Webster defines a bully as a blustering, browbeating person; especially one who is habitually cruel, insulting, or threatening to others who are weaker, smaller, or in some way vulnerable.
Childhood bullies torture others physically and mentally. They beat up weak kids, make fun of fat (like I was) and slow kids, and embarrass others whenever the opportunity arises.
Physical bullying isn't as common in adults, except for physically abusive spouses (which is despicable, in my opinion), drunk knuckleheads at bars, or certain Philadelphia Eagles fans.
Mental, verbal, or emotional abuse is often worse than physical abuse because only the abused individual can see and feel the damage.
Bullies attack your weaknesses and vulnerabilities to feel better about themselves. They also use your past mistakes or secrets to embarrass you or bring you down in front of other people.
Some people try to be tall by cutting off the heads of others.
Paramahansa Yogananda
In essence, bullies feel inferior.
They bully people they feel inferior to, as an attempt to knock them down to their level, or they bully someone else to get other people's attention.
Often, bullies are friends with, or family members of, the people they bully.
What better way is there to know your vulnerabilities and weaknesses than to know you on a personal level? If they trick you into trusting them, you'll be more likely to share your secrets.
Part of you feels a friendship or bond to the bully.
(Grand)Fathers, (Grand)Sons, and Reflections on Turning 41
Jan 14, 2018
A year goes by so fast, and yet so much can happen in that short time. It seems like just weeks ago that I wrote In My Next 40 Years..., yet it was exactly a year ago.
This past week, I thought a lot about the past 12 months...what I observed, learned, accomplished, and experienced.
Many ideas came to mind as I considered this first article as a 41-year-old...stuff on nutrition, exercise, business, personal development. However, one thing stood out the most this past year: The roles and responsibilities of men, fathers, and yes, even grandfathers.
Surprise! You're a 40-Year Old Grandfather
My 40th birthday was Saturday, January 14, 2017. It wasn't especially eventful, mainly because I'd always shrugged off my birthday. I didn't like the attention of a birthday party. But my 40th was different. I wanted to celebrate it with others. The only problem was, I didn't tell Vanessa any of this. I just expected her, somehow, to read my mind.
It wasn't until the day of my birthday, when I was a little sad and irritated, that I shared why I was disappointed (that could be a separate blog post of its own, on husbands being better at communicating with their wives).
She didn't get defensive like I would have in her position. Instead, she quietly organized a surprise party for the next day.
She pulled it off. We took the dog to our 6th-floor dog park, and there in the community room were most of our local family members and my parents.
Surprise!
Our son Jacob didn't show up. That wasn't out of the ordinary, so we didn't give it much thought. About a half-hour into the party, we got a text from him with a photo of an adorable, blond-haired, two year-old boy.
The day before, he found out he was Asher's father. At that moment, we found out we were Asher's grandparents.
Surprise!
A lot of stuff happened between that moment, and today. Some of it's been emotionally and financially taxing. But for the most part, we've been blessed with joy with this little boy.
We traded in our two-door BMW 428 for an X5 SUV with a car seat.
Toys fill our den.
Vanessa's Thursday/Friday Instagram Stories often bring us to tears as we watch them after dropping off Asher on Friday nights.
Life throws curveballs, but if you shift your stance and swing, you can still hit a home run.
This was the highlight of the past year, and it's left me thinking about what it means to be a man, father, and now, a grandfather.
Here's the deal: the world is changing in significant ways. From how people treat one another, to the roles men, women, mothers, and fathers play. We need more "adult" men to step up and mentor young men. To be examples for them.
I'm not writing this because I have it all figured out. Far from it. I'm still learning too.
One final note before I begin...for the women who are raising kids on their own because the dad jumped ship...I commend you for your efforts. You have a tough job, playing the role of both parents. You might not get much appreciation for what you do right now. One day, you will. When your kids have kids of their own, they'll understand the sacrifice you made. Keep leading them, loving them, and guiding them.
Read also: Man Up by Scott Schuler: What I Learned, Why You Need to Read It
(Grand)Fathers...Provide
A father's #1 responsibility is to provide financial, emotional, mental, and spiritual stability for his family.
Unless another family adopted your child, it's on you to get and keep a job that meets the current and future needs of your child. That might mean providing a home of your own, insurance, daycare, food, clothes, and more.
It doesn't matter whether you're in a relationship with the mother or not. Your child is your responsibility.
Your hobbies and interests take a back seat to providing an income, as well as emotional stability for him or her.
I'm concerned that too many men are entering adulthood, totally unprepared for raising a family.
5 Success Traits You Develop Through Weight Training
Dec 14, 2017
In virtually every aspect of life, a small percentage of people thrive, most get by, and some barely survive.
Rarely, is the difference a result of environment or luck. Instead, the difference is in the mindset of those who thrive and those who do not.
For example, weight loss for most people is pretty straight forward. Exercise to maintain muscle, get enough sleep, eat to shed fat.
Success in a network marketing business is also quite simple. Present your product or service to other people, help them get in the habit of using it regularly, and then help them present it to people they know.
Relationships? Those come down to investing quality time, being humble enough to hear how you could be a better partner for the other person, and learn to see things from his or her point of view instead of insisting the other person see things from yours.
The point is, the “recipe” for success in just about anything is hardly a secret. Most of the time, you could summarize it on a napkin.
It’s the “doing” part that separates those who thrive from those who get by.
To do what needs to be done consistently, you have to rewire your brain with a bias toward action.
Weight training has a unique way of doing just that, which is why, when someone asks me, “How can I develop the traits to succeed in _______?” I often respond with, “Join a gym and get on a weight training program four days per week. Stick with it for a minimum of six months and then let me know how the rest of your life has improved."
I’ll explain why in a moment, but I first want to explain how I recently came to this realization.
The Fitness-Network Marketing Connection
On February 1, 2015, I resigned from a very successful, 13-year career at Life Time Fitness, and joined Vanessa and what I’ve called, “a most fascinating and eye-opening human behavior experiment.”
This human behavior experiment is our network marketing business.
When I joined Vanessa in 2015, we had about 7000 members in our downline. Today we have about 13,000. In addition to helping new members get started with Young Living ourselves, we do a lot of coaching, business development education, and mentoring others who also want to build a business.
Like fitness and weight loss, a small percentage of would-be business builders take off and rock their business, while a large percentage don’t.
Over time, I saw patterns in behavior, excuses, and belief systems. The reasons so many people didn’t get their business off the ground were the very same reasons people didn’t succeed with their fitness or weight loss programs.
It’s in the practice of doing that gets you to your goals. So why don’t people do the work? Why don’t they do what it takes in their personal and professional lives to reach their potential?
In a sense, they’re satisfied with the way things are. They’d like things to be better, as long as there isn’t much work involved.
But all too often, people subconsciously throw up their hands as soon as they face the work that has to get done.
Which leads me to weight training.
From my experience and observation, when someone follows a well-designed weight training program, and makes progress month after month, they end up training their brain to see their goals with a new perspective.
And when they take an hour, four times per week, to invest in their personal and professional success through following a periodized weight training program, the effects spill over into all areas of their lives.
Weight training develops the following five mental, emotional, and physical traits, which help you succeed in almost every area of your life.
1. Discipline - The Ability to Exercise Self-Control
If you’re a “free spirit,” or someone who hates planning or being held any expectations, you probably hate this word.
I’m not referring to discipline as you following someone else rules, or being controlled by someone else.
Discipline is self-control.
Irritable Male Syndrome, Andropause, and Reclaiming Your Manhood
Nov 05, 2017
Irritable Male Syndrome…Did you know there is such a thing? Of course, you knew that guys could be irritable, but did you know there’s a syndrome with a physiological cause?
Based on the name, do you think you know someone who has it? If you’re a guy, is it possible you do?
An estimated one in five men has Irritable Male Syndrome, so I can safely assume you either have it or know someone who does.
Irritable Male Syndrome isn’t a male version of PMS, where a guy just has a few “off” days.
It is an almost-everyday issue. Unfortunately, it doesn’t just hurt the guy who’s got it.
Irritable Male Syndrome (IMS) affects his career, quality of life, friendships, and most of all, the relationships with those he loves most.
In fact, some women who live with a husband with IMS feel they are to blame for their husband’s erratic behavior, short temper, and grumpy attitude. Ladies, it’s not your fault.
Though relationship and psychological problems could also cause emotional issues for a guy, the symptoms of Irritable Male Syndrome often have a hormonal cause.
Before delving into the cause of IMS, I first want to cover how it shows up in a man’s life.
Read also: (Grand)Fathers, (Grand)Sons, and Reflections on Turning 41.
Symptoms of Irritable Male Syndrome/Andropause
Do any of the following scenarios sound like you, or someone you know and care about?
You’re crabby and feel like everyone or everything around you is the problem. In fact, you seem to find flaws in everything you see, and you weren’t that way in the past.
You’re a ticking time bomb. Sometimes you’re kind, considerate, and selfless. Other times you are a selfish jerk. You’re especially poopy towards those you love the most. But even in your jerky state, you know that it isn’t the real you.
You feel depressed. Nothing excites you or motivates you. You don’t feel like you have any “fight” left in you. Even the stuff you used to stand up for, you’d prefer to ignore.
Your body feels more fragile and looks more flabby. You’ve gotten weak and soft. You don’t need to shave as often, and your moobs (yeah, man boobs)…where did those come from?
The only thing that excites you in your bedroom is going to sleep, and you can’t remember the last time you woke up with an erection…come to think of it, you can’t remember a lot of things.
This is “real life” for a lot of guys. Unfortunately, most guys don’t say or do anything about it, because if they did, they’d have to admit something is wrong.
The symptoms of emotional disorders among males at [andropause] include moodiness, irritability, nervousness, depression, aggravation, fatigability, poor concentration, deteriorating memory, worse stress management and stress-related coping techniques, new aversion to certain activities that usually were enjoyable, or prolonged mood disorders.
Jakiel G, et al.
What is Irritable Male Syndrome/Andropause?
Irritable Male Syndrome goes by many names: Andropause, male menopause, male climacteric, viropause, androgen deficiency in aging males (ADAM), partial androgen deficiency in aging males (PADAM), symptomatic late-onset hypogonadism (SLOH), and testosterone deficiency syndrome (TDS).
There are slight nuances in how each of these conditions is classified. But for the most part, the core problems and symptoms in each are the same.
By the way, I use Irritable Male Syndrome, IMS, and andropause interchangeably throughout this article. It makes it easier to read, and it sounds better than repeatedly reading symptomatic late-onset hypogonadism.
You could also imagine “Grumpy Old Men.” It’s just that you don’t have to be old. And it isn’t always about being grumpy.
Andropause is the result of declining testosterone, dehydroepiandrosterone sulfate (DHEA-S), and insulin-like growth factor 1 (IGF-1). In some cases, the decline is due to age, and in others, it’s the result of poor lifestyle, nutrition, and exercise choices.
5 Fears You Need to Overcome as a Leader, Parent, or Business Owner
Oct 21, 2017
I don't know about you, but I'm burned out from all the clichéd quotes about fear that fill up my newsfeed. While fear is a factor in one's lack of success, few people understand the fears that actually drive their behavior.
The obvious fears, such as the fear of public speaking, the fear of rejection, or the fear of dying, are rarely the fears that affect us most. In fact, the fears you talk about are probably just symptoms of other fears deep in your subconscious mind.
If you remain unaware of your unconscious fears, you won’t know why you avoid opportunities that would most benefit your health, happiness, career, business, or relationships.
I’ve observed five unconscious fears in co-workers, clients, network marketing business owners, friends, family, and of course, myself.
If you only scan the list, you will probably tell yourself you don’t have any of these fears. But, if you read through the full article, I have a feeling you’ll discover that at least one of the fears affects you more than you initially think.
Note: Throughout this article, I intentionally never use the phrase “face your fear.” To face your fear means you can look at it, stare it down, or become fully aware of it. It doesn't do you much good to just know that it's there. You have to change your mindset about the fear, or take action. If you don't, nothing will change.
Fear of Failure
Why do you fear failure?
You assume the emotional pain from failing will hurt more than the pain of life remaining the same. Or, you fear that by failing, others might see you as "less than" -- less capable, skilled, credible, knowledgeable, successful, etc.
You’re not really afraid of the outcome. You’re afraid of how the outcome might make you feel.
And that is the core of the problem.
You believe the outcome of failure is a feeling.
What if, instead of believing that failure's outcome was a feeling, you believed its outcome was a lesson?
Think of the first time you tried completing a maze. You put the tip of your pen down on the paper and moved it from the start, into the maze. Eventually, you found yourself at a dead end.
Did you pick up your pen, throw the maze away, and feel like a failure? Did others judge you for making the wrong choice?
Of course not!
You kept your pen on the paper, backed away from the dead end, and found a new path. Perhaps you took another route that didn't work, or maybe you found your way through the maze. The point is, you didn't give up just because you took a wrong turn. You turned around and tried a new way forward.
Failure is just a temporary dead end.
Failure is merely a sign that you need to adjust your strategy, get stronger, try harder, ask for help, or improve your skills.
It was a beautiful, sunny, 80-degree morning in Longboat Key, Florida. I was at the driving range with a friend.
If you would have driven up to the range about 9:00 am that morning, you would have seen me crush a drive over 300 yards on the fly, straight as an arrow, down the middle of the range.
You might have thought, “Jeez, that guy must be a pro.”
But you would have made that judgment based only on a single shot, not knowing what success and failures led up to that drive that morning.
Before that nearly perfect drive, I shanked, hooked, chunked, sliced, and topped dozens of range balls.
After each shot, I paused and briefly reviewed my swing in my head to figure out what went wrong. With the next shot, I’d make a slight adjustment in my grip, swing speed, stance, or something else.
Little by little, my swing same together.
The last shot was the final result of learning from a lot of crappy shots, or a lot of failures.
Often, we see only the final shot from other people, after they post their status updates. We assume they have a special gift, or that they're blessed or lucky. We don't realize their success was the result taking a lot of shots that sucked, learning from them,
Intermittent Fasting: The health benefits of skipping breakfast
Oct 10, 2017
If you're unfamiliar with intermittent fasting (IF), skipping breakfast might seem like a bad thing. After all, breakfast is the most important meal of the day, right? Wrong. Not only might it be unnecessary, depending on what you eat, it could be detrimental.
In this blog post, I'll outline the health benefits of intermittent fasting, as well as the possible drawbacks of eating the wrong kind of breakfast if you do eat it.
What is Intermittent Fasting?
To fast means to go without food (or calorie-containing beverages).
Fasting is not new, although the awareness and research support of its health benefits is. Almost every religion incorporates fasting into their faith in some way and has for thousands of years.
Then Jesus was led by the Spirit into the wilderness to be tempted by the devil. After fasting forty days and forty nights, he was hungry. The tempter came to him and said, “If you are the Son of God, tell these stones to become bread.” Jesus answered, “It is written: ‘Man shall not live on bread alone, but on every word that comes from the mouth of God.’”
Matthew 4:1-4 (NIV)
Fasting practices in religions vary from fasting only during daylight, such as Muslims do during the month of Ramadan, to fasting for multiple days in a row.
For those who follow intermittent fasting lifestyles, the purpose isn't spiritual so much as it's metabolic.
Variations of Intermittent Fasting
Alternate-day fasting is one form of intermittent fasting. You eat whatever you want one day (feast), and then avoid food the next (fast).
Some people fast two days per week, like on a Wednesday and a Saturday instead, and eat on the other five days.
Yet another form of IF, which I follow, and which seems to be the most popular, is called time-restricted feeding (TRF). You can still eat each day; it’s just within a shortened window of time. The most common approach is to fast for 16 hours and then eat within an 8-hour window.
About five years ago, I accidentally got into the habit of skipping breakfast, and only drinking black coffee. I worked through the morning and then went to the gym at lunchtime. After my workout, I'd eat my first meal.
It wasn't for the health benefits at the time. I just wanted to get to work right away in the morning and not waste time making breakfast.
In a short time, I was skipping breakfast every day.
I was more productive, not only because I didn’t have the distraction of making breakfast, but my brain functioned better.
The longer I went without breakfast, the more I appreciated the benefits. Though I wasn’t trying to get leaner, my body fat dropped a bit as well.
In some cases, fasting might include going without water as well. However, when it comes to health-related fasting, non-caloric beverages like water, tea, coffee, or diet drinks are permissible.
Five years later, I’m still sticking with it. Aside from an occasional splurge for gluten-free donuts, or going to a highly-rated breakfast restaurant, I do not eat breakfast.
Two meals per day, no snacks, carbs saved for dinner. That's pretty much it.
If I can stay healthy and lean, and perform well physically and mentally, by just eating a couple of times per day (of course, it’s high in protein and gluten-free), why would I make it more complicated than that?
Mental Advantages of Intermittent Fasting
With most diets, you face a mental battle between what you'd like to eat and what you know you should eat. That requires an enormous amount of willpower, which is why few people stick with them.
With intermittent fasting, you don't have to deal with such a decision. You just don’t eat.
Not surprisingly, people stick with intermittent fasting better than alternative diets.
Try it tomorrow morning. When you walk into your kitchen at your usual breakfast time, instead of asking, “What should I eat for breakfast?” simply say out loud, “I don’t eat breakfast.”
Got Goals? Embrace the Challenge and Excitement of the Emotional Cycle of Change
Oct 06, 2017
Got goals? As you get after them, get ready for the Emotional Cycle of Change. It's the mental and emotional roadmap for each stage of the journey, from starting line to celebrating success.
It doesn't matter if your goal is to drop 50 pounds, build financial freedom from your home-based business, become debt-free, foster the world's greatest marriage, or something else that could change your life. You will walk through a myriad of emotions, from excitement and confidence to pessimism and doubt.
The good news is, everyone who pursues something significant walks through the Emotional Cycle of Change. Your goal might be unique, but the mental journey is the same.
Like any adventure or road trip, you’ll be more likely to stick with it and succeed if you know what's in store.
You, like everyone else, will walk through the five stages of the Emotional Cycle of Change.
Those who see it through to the end, and experience success, get far more than the goal itself. They become better versions of themselves, and more influential to those around them.
The Emotional Cycle of Change
I learned of the Emotional Cycle of Change through reading The 12-Week Year by Brian Moran.
In the span of a few pages, I understood where and why so many people throw in the towel on their goals, or become consumed by excuses, even though they have what it takes to succeed.
As I reflected back on the clients I'd trained, and the goals I'd personally pursued, I could see the Emotional Cycle of Change play out in my own life, as well as those I'd worked with.
Note: If you are a fitness professional, coach, or mentor, I hope you can use the Emotional Cycle of Change to lead and guide your clients, students, and mentees through their cycles of change.
Success rates in a gym, network marketing business, debt reduction program, and almost any other personal or professional growth opportunity are very similar. And they are very low.
It’s not that the gym is a scam, the business is flawed, the program doesn’t work, or that personal growth is a hoax.
The issue is, people give up! It’s not because they’re incapable, have bad luck, or have a more difficult life than anyone else. They give up for a variety of reasons (excuses), but the simple fact is, they give up.
The Emotional Cycle of Change helps you understand where in the journey, and why, you're tempted to give up. As you consider the different stages, it will empower you to push through them yourself, as well as pull others from one to the next, and onto their goals.
The Emotional Cycle of Change involves five mental and emotional stages. Everyone goes through each step, in order, whether they realize it or not.
I hope that by sharing the Emotional Cycle of Change, you’ll know what’s to come, emotionally as you build a business, shed body fat, get rid of debt, improve your relationships, or build the fittest body you’ve ever had.
Stage I: Uninformed Optimism
Uninformed Optimism is the starting line. Some people don't even make it to the starting line, so if you make it here, kudos to you. Of course, it's just the start...
If Stage 1 were a physical location, I imagine it being in a beautiful park with a lake nearby. The sun shines bright and feels warm on your skin. The crowd around you is just big enough to make you feel like you're not alone, but not so crowded that it becomes intimidating.
Stage 1 is 100% excitement, 0% effort.
You come up with new ideas, write out your goals, attend motivational seminars, read encouraging books, take training courses, make dream boards, tell friends what you’re going to do, sign up for a gym membership, or consult with a coach or fitness professional.
You feel excited about the possibilities. You imagine the achievement. You daydream about your destiny.
You can picture yourself succeeding, but you haven't yet stepped forward to make any progress.
Some research shows that your brain gets as muc...
5 Ways Your Feelings Fail You (And Keep You From Living Up To Your Potential)
Sep 12, 2017
Your feelings are not your friend if you want a future filled with good fortune and fulfillment. Said another way...follow your feelings and you're f'd.
Most of us aren't aware of how many decisions we make each day, based on how we feel in the moment.
Do you hit the snooze button or get out of bed right away? Order your coffee black, or get a coffee-flavored milk shake? Go to the gym after work, or negotiate with yourself about how you feel, and then drive home?
We make dozens, if not hundreds of little decisions every day. Each decision itself might seem insignificant. But, when you add them up over a month, year, or a lifetime, those little decisions shape your life and legacy.
If you're not conscious of the choices you make, you'll default to how you feel at the moment. You won't make the logical choice. You'll make the choice that (temporarily) feels good.
If you want to suck the marrow out of life, rather than just having things suck, take charge of your choices, no matter how you feel when you make them.
Ever notice how fast fear and self-doubt take over your head and you start making up excuses for why you shouldn’t say something or do something? We hold ourselves back in the smallest, most mundane moments every day, and that impacts everything. If you break this habit of hesitating and you find the courage to “take some kind of action,” you’ll be astonished by how fast your life changes.
Mel Robbins, The 5 Second Rule
Sometimes it's helpful to talk about your feelings, such as when you feel sad from the loss of someone, hurt because a friend stabbed you in the back, or angry after someone disrespected your spouse or your child.
But those are the rare circumstances where feelings steer you in the right direction. Most of the time, feelings cause you to trade short-term comfort for long-term success and fulfillment.
Your feelings fail you. Here are five reasons how...
1. Your Feelings Make You Act Like a Child
Think back to being a kid. Did you ever feel like cleaning up your room, taking a shower, brushing your teeth, or eating your vegetables?
I bet there were many times when your parents asked you to do something, and you put up a fuss because you didn't feel like doing what they asked you to do.
Sometimes, they probably even raised their voices or threatened consequences if you didn’t do what you were supposed to do.
Parents have to hold their kids accountable to doing the stuff they don't feel like doing, or they won't do it.
The desire to do what you feel like doing never goes away. Even as an adult, you'll be tempted. But grown-ups don't think or behave like kids do.
Grown-up: to grow toward or arrive at full stature or physical or mental maturity; to stop thinking or behaving in a childish way
Merriam-Webster
Children think and behave based on how they feel.
Grown-ups set their feelings aside, and do whatever needs to be done to move closer to their goals.
A parent has the authority with their kids to get them to do something, even when they don’t feel like it.
As a grown-up, you need to parent yourself. You need to make yourself do what you don’t feel like doing.
You don’t get a participation ribbon or a gold star for getting up on time, eating a healthy breakfast, going to the gym, or being kind to your spouse. I know it’s popular to post about that stuff, and then hashtag it #adulting.
But, grown-ups don’t need a pat on the back to do what grown-ups are supposed to do. Sometimes you just need to suck it up and do it.
It doesn’t matter if you’re tired, scared, nervous, or feel like you don't have the skills. You're a grown-up, so you do what needs to be done.
Guys need to man up, and ladies often need to woman up.
Follow your feelings and you'll make choices like a child. The world needs more grown ups, not just "legal adults."
2. Your Feelings Trick You Into Staying the Same
Except for the few number of non-negotiable act...
How to Use Critical Thinking with Essential Oils Cynics
Aug 25, 2017
Unless you've been living without internet, you know essential oils have exploded in popularity. Though millions love their oils, there are still some cynics or skeptics.
Vanessa and I get a message from someone almost weekly, wondering about our thoughts on a new post, from someone hellbent on scaring people away from essential oils.
The internet is a great venue for skeptics, cynics, or haters to invoke fear and anger about virtually any topic. They often leave their readers utterly confused about what's fact, and what is opinion.
For those who are new to essential oils, or are on the fence about whether or not to try them, these emotionally-charged posts often create fear and doubt.
For me, the situation is nothing new. I've seen the same pattern play out about nutritional supplements, diets, exercise, and many other health-related topics.
The adoption of any new idea or paradigm shift always attracts detractors, not just health-related stuff.
Remember, people ridiculed the idea that the earth was round, that the Wright Brothers could fly, and that Facebook would be anything more than a college-based website.
Over the past ten years, essential oil use in America has gone through a significant paradigm shift. Along with millions of promoters, essential oils have also attracted many naysayers.
So, with all the messages and questions we receive about the latest alarmist's article, I found that it wasn't a great use of time to reply to each one, one-at-a-time. I decided to summarize my answer in a single post to refer them to, as well as to help those who wonder but don't ask.
I will not debate every point people make against essential oils, especially those that are just nonsense. I simply want to dispel some myths, correct some misinformation, and help you think a little differently.
I could have written similar articles over the years on high-dose vitamin D, low-carb or high-protein diets, CrossFit, or Bulletproof Coffee™, when each of those ideas gained popularity, as well as opposition. Today, they're pretty much accepted as healthy and beneficial.
In full disclosure, my wife and I are distributors of essential oils. Our passion for health and fitness, and relentless pursuit of exercise, nutrition, and lifestyle options to improve our own health and others’, led Vanessa to essential oils in 2014. Not only did we realize the potential for our health, but Vanessa also saw the opportunity to build a business promoting them. It grew so fast that I resigned from my Senior Director role at a major fitness company a year later, and joined her.
I point this out because someone might say I'm biased based on my affiliation with the company we promote. From my point of view, we wouldn't represent the company or promote essential oils if they weren't effective, as we've built our career and reputations around delivering quality health and fitness content and education. One point of view would be to dismiss this article because of my bias. Another would be to realize I believe in them enough to be biased about them in the first place. You can decide for yourself.
The Four Stages of Idea Acceptance
History has a way of repeating itself. What we've seen with essential oils, we've seen with any new paradigm shift.
Adoption of a new idea or paradigm is a four-stage process, described in Virus of the Mind by Richard Brodie:
Complacency/Marginalization: Early on, most people shrug off the new idea. Actually, when Vanessa got started with essential oils in January of 2014, I gave it little attention myself. I said, "I'm glad you found something you're interested in, but I doubt they work very well, because I haven't heard of them." I pretty much blew them off, which is something I'm embarrassed to admit today. It wasn't very manly.
Ridicule: Often, when others don't understand a new idea, they laugh at it or mock it. Because it contradicts their beliefs,
The Nonnegotiable Approach to Succeeding at Fitness (and Life)
Aug 22, 2017
Each day, the average adult makes 35,000 different decisions. A few decisions can be life-changing. Most are insignificant. Many decisions don't change your life in a moment, but over time can lead you far off the path you desire for your life.
For example:
Your alarm beeps at 5:30 am. Your bed is warm and the pillow is soft. It’s dark and quiet. One more hour of sleep would feel so good. Plus, sleep is good for you, right? You could get your workout in tomorrow instead. Do you go back to sleep, or get up and go to the gym?
You’ve showered and gotten ready for the day. It’s time for breakfast, before you head off to work. You know you’ll feel better later if you cook up some eggs and bacon, or make a low-carb protein shake. But, you can have a bowl of cereal ready in about 30 seconds instead of cooking for ten minutes. And the cereal is already out for the kids, anyway. It’s convenient and tastes pretty good too. What do you do?
You get to work, and one of your co-workers brought coffee and donuts for another co-worker’s birthday. It wasn’t part of the plan, but it’s free food, and it’s a “special occasion.” Do you eat the donuts, or just drink the coffee?
Situations like these situations play out everyday. Unless you have a full supply of willpower, you'll often choose the pleasures of the moment, and feel guilty later because you shortchanged your future.
I’d like to propose a different perspective on this age-old situation of "I know what to do. I just don't do it."
First, I need to set the stage with an understanding of willpower and decision fatigue.
Willpower and Decision Fatigue
Short-term comfort and pleasure is pretty tempting. In each of the examples above, you need a certain amount of willpower to ignore temptation.
Willpower: control exerted to do something or restrain impulses
Willpower is the mental energy needed to do what needs to be done, or to avoid what shouldn’t be done.
Because willpower requires mental effort and energy, you need a reserve of mental energy to exercise willpower. Decision-making is the biggest drain on that mental energy.
Roy Baumeister and John Tierney, in their book Willpower – Rediscovering the Greatest Human Strength, describe decision fatigue as “the deteriorating quality of decisions made by an individual after a long session of decision making.”
In essence, the more decisions you make, the less willpower you'll have. The more willpower you use, the more likely it is that you’ll make poor decisions.
Can you see why it's a bad idea to schedule an important meeting at the end of the workday, or why you should never make important marital or family decisions late at night?
As the day goes on, and you’re faced with family, work, financial, and fitness decisions, you make lower and lower-quality decisions.
An exhausting day at work, followed by a half hour trying to pick out the perfect outfit for dinner, will make it really hard to choose wisely from the restaurant menu.
Or, if you don't go out, just answering the question “What’s for dinner?” can be an overwhelming decision to answer. So you probably end up ordering pizza instead.
How to Conserve Your Willpower
Each day, you begin with a certain level of willpower. If you wake up tired from the day before, you won't have a fully recharged willpower battery. That doesn't mean you get a "hall pass" from good decision making. You are still responsible for every decision you make. You just need to conserve your willpower for decisions that are most important.
It’s like when your cell phone battery gets low and you don't have a charger handy. You use your phone for just the essentials. You might also turn off notifications, stop apps that run in the background, and turn down the screen brightness. You save your battery for only what's most important.
You can do the same thing with your willpower battery. To conserve willpower, you can:
Make fewer decisions
Man Up by Scott Schuler: What I Learned. Why You Need to Read It
Aug 14, 2017
What does it mean to "man up?" For that matter, what does it mean to be a man?
I'm not referring to a male, or a guy, or some other generic or biologic definition. I'm talking about a MAN!
How should he think? Behave? Treat a lady? Lead in business? Set an example as a father? Care for and protect his wife? Walk with the Lord? Those are some super-deep questions.
I've reflected a lot on these questions in recent years.
During some moments of reflection, I feel sad because it's so rare to see the virtues of manliness displayed today. I worry our boys didn't see enough of me living out those virtues as they grew up, especially because now that they're out of the house, they won't be exposed to them as often as I wish they would be.
In other moments of reflection, I feel nervous about what the future might look like, without enough men who live out their responsibility of being men, and what it might mean to the women who would like to depend on them (no offense to those ladies who feel they don't need a man).
You might read this and think, "Big deal, Tom. Times are changing. Every generation is different."
They are certainly changing, but some things are critical to the fabric of a thriving society. Even Biblical. And the virtues of manhood have always been a cornerstone of the health of society.
That's not to say that the virtues of womanhood aren't just as important. They are. The issue, though, is that too few men are Manning Up today.
A Man's Man...A Book...A Movement
Scott Schuler is one of the "Manliest Men" I know.
He's a "speak softly, but carry a big stick" kind of guy. Scott is deeply passionate, finds peace in the woods, and could probably go toe-to-toe with Ragnar himself (the old Minnesota Vikings mascot, or the one portrayed on The Vikings TV show).
Scott even sports an epic beard...not the nicely manicured, ready for GQ kind of beard...but the kind that would make a Minnesota black bear question whether the beast in front of him would be something to mess with.
But then, when you sit with him, Scott is soft-spoken, caring, compassionate, and tender-hearted.
Scott saw this same issue I mentioned above: Men not stepping up as men as much anymore. He couldn't keep his thoughts to himself anymore, so he wrote Man Up: It's Hard to Resist a Bad Boy...Even More So a Good Man!
Even if you never meet him, you'll know Scott after reading it. He's the same guy in his book as he is in person, right down to his use of uncommonly used words, such as ornery, crappy, assiduity, and testicles to make a point.
As you can imagine, you'll find the book not only informative, but pretty funny in parts, too.
My goal is to tease you with just enough to leave you feeling like you learned something, but wanting more, so you order Man Up.
I'd love to see Man Up become an immediate New York Time's bestseller, so order a copy for every guy in your family, and some of your friends, too. I pre-ordered 20 copies myself.
Instead of just sharing my opinion of Man Up, I want to share a few of the many insights I took away (there were many more that I'm not addressing here). I've mixed in a lot of my own perspective, so whenever I'm directly quoting Scott Schuler, I've made the text blue and italics. That way I don't have to keep writing, "Scott said."
With that, I want to mix in a little Scott Schuler, and a little bit of me as I summarize some of the topics I highlighted as I read Man Up.
To Man Up is to Take Responsibility
A man knows he's entitled to little, and responsible for much. He needs to stand on his own two feet.
There's nothing wrong with leaning on mom and dad for wisdom and guidance, but if a man has to depend on them, well, that's not really manning up.
A man doesn't need his mommy (or his wife) to pay his bills, make him food, buy him stuff, or help coddle him when he feels bad.
He also takes ownership of the problems around him,
Essential Oils: What Happened To The Hype?
Jul 29, 2017
A few years ago, essential oil posts seemed to be all over the internet. Pinterest boards, news feeds, and blogs were filled with claims about the use of essential oils. What happened to the hype?
VIGOR: 5 Simple Habits for Better Men’s Health
Jul 22, 2017
Guys can be pretty stubborn when it comes to their health. They often ignore signs and symptoms until their bodies break down or they're diagnosed with a disease.
It doesn't need to be that way. You don't have to be the guy who spends the second half of his life talking about how good the first half was.
A man's body reflects his standards. It sets an example for those around him, especially his kids. Without your health, you can only contribute a fraction of your potential.
I'm not saying that every guy needs to look like Wolverine, nor does he need to deadlift a car or do a triathlon. But if he has high standards, his health and fitness will reflect it.
No citizen has a right to be an amateur in the matter of physical training...what a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable.
Socrates
When I picture a "man's man," I visualize a guy who has vigor.
He has a passion for life, which shows through in how he moves, how he looks, and in how he can respond, physically and mentally.
If you've let yourself go, I hope this is your "wakeup call." No matter what success you've had up to this point, if you don't care for your physical and mental health, your success streak will eventually end. It could even come to a screeching halt, due to a major health problem.
The good news is, you don't have to do a lot to significantly improve your health. But, you do have to do some things.
I could make a list of probably 1000 things a man could do to improve his health (maybe I’ll do that for a blog post one day).
But, rather than listing hundreds of things you can do that impact your health a little, I’d rather focus on a few things that impact your health the most.
I narrowed my list down to five practices you could implement today.
Actually, four of the five you can implement today, all on your own. One of them requires your spouse, so you're not in total control of that one. However, it's on the list because it's that important for your wellbeing.
Here are your five simple habits to better health. This is the "Fast Pass" to vigor.
NOTE: The five habits in this article came from a live presentation I delivered. Since I already had the slides, I included most of them in the article for some extra visuals. Also, that presentation, and some persistence from a friend, were what led to the launch of VIGOR Training (now called Lumberjacked) and the other fitness programs I offer.
Lift Heavy Things
Other than shooting something or fighting someone, I don’t know that there’s anything that feels more “manly” than lifting something heavy.
A man has the hormones, the muscle type, and bone structure to lift heavy things. His body was made for it.
Obviously, some guys have better genetics than others, but all guys have the propensity to lift heavy things, and become stronger and more muscular.
You have more than 650 muscles, which move most of the 206 bones in your body! Unlike a car, the more you use your body, the stronger and more powerful it becomes. Of course, the less you use it, the sloppier and weaker you get.
Benefits of Strength Training
Beyond looking better in swim trunks or a custom-fit suit, weight training also helps you:
Maintain muscle and metabolic rate while losing weight
Improve blood sugar levels
Increase bone density
Increase range of motion and balance
Improve mobility
Improve mental strength, stamina and confidence
Recover faster from injuries
If you haven’t touched a weight in your life, start right now. It's not too late.
Injured? Have limb that’s out of commission? Bad knees? That’s no problem. You can work around all of that and more.
To build strength, you need to be:
Consistent: You don’t get stronger from one tough workout, done every once in a while. You get stronger from repeatedly exposing your body to challenges beyond what it’s capable of...
Digestive Enzymes: Health, Fitness, and Aging Well
Jul 09, 2017
Digestive enzymes might be the most overlooked, underappreciated part of a good nutrition plan. Even the healthiest diet does little if you don't have good digestive health.
Unfortunately, most people don't think about using them unless they have issues with their gut health. As you'll see, they're essential for more than breaking down the food you eat. They can play a role in weight loss, muscle growth, and aging well. Not surprisingly, they're part of my Foundational Five.
About 20% of the US population is known to have a digestive issue. That's about 60-70 million people. The percentage continues to grow in the US and across the world.
Symptoms can be as subtle as gas and bloating to more extreme symptoms like constant diarrhea or intermittent pain.
Exercise, increased core body temperature, injury, stress, and certain diseases can compromise enzyme production. Processed foods may deplete enzyme activity and availability.
Digestive enzyme insufficiency may contribute to:
Irritable Bowel Syndrome (IBS)
hyperthyroidism
Celiac disease
Crohn's disease
Excessive exercise and diets high in processed foods contribute to a lack of enzymes.
What are Digestive Enzymes?
Enzymes speed up chemical reactions in the body. You use more than 5000 different enzymes every day. Most of those enzymes are metabolic enzymes, responsible for everything from your thoughts to the thickness of your blood.
A relatively small group of your 5000 enzymes convert the food you eat to nutrients that fuel and build your body.
Without digestive enzymes, you wouldn't break down protein, fat, and carbohydrates, and your foods would pass through you undigested. Along the way, the food would destroy your intestines' lining, cause immune reactions, and cause inflammation. Nutritionally, you'd starve, no matter how much food you ate.
Digestive enzymes fall into three different categories, based on the macronutrient they act on:
Proteases and peptidases
Proteases and peptidases convert protein to peptides and amino acids. They also act on other parts of the body to support normal immune function, inflammation levels, tissue repair, and blood viscosity.
Common proteases and peptidases include bromelain, Pancreatin, Papain, Peptidase, Protease, and Trypsin.
Carbohydrases
Carbohydrases convert carbohydrates to glucose and fructose.
Common carbohydrases include Alpha-galactosidase, Amylase, Cellulase, Diastase, Glucoamylase, Invertase, Lactase, and Phytase.
Lipases
Lipases convert fat to fatty acids.
Common lipases include Lingual Lipase, Gastric Lipase, Pancrealipase.
Proteases and Peptidases (Proteolytic Enzymes)
Proteases (also known as proteolytic enzymes) act on protein in the digestive system. However, they also affect many other areas of the body.
The average healthy adult breaks down 250-300 grams of protein throughout the body every day. Your body does this to replace damaged or aged tissues with new ones. Proteolytic enzymes play an essential role in this process.
They also help maintain healthy inflammation levels, modulate pain, and support normal immune function.
Because the body can produce a limited number of proteolytic enzymes, demand can exceed supply. Following an injury or extreme physical stress, proteolytic enzymes can be directed to the tissue repair, leaving the digestive system without enough to complete digestion.
This could be why athletes often deal with digestive issues. If they don't get extra proteolytic enzymes through food or supplements, their available enzymes take part in tissue repair, leaving them short on what they need for proper digestion.
On the other hand, in some people, enzymes are directed to digestion, leaving the rest of their body short. In this case, inflammation could get out of hand, or tissues and joints could get irritated.
When supplemented in the diet, proteolytic enzymes have been shown to reduce stiffness and e...
What are the Health Benefits of Amino Acids? How Do They Work?
Jun 21, 2017
What are amino acids? How do they work? Why are they so important to your health and fitness? Why are they so important as you age?
Your body consists of about 60% water. If you remove the water, about half of what remains would be made of protein. Amino acids are the building blocks of protein.
Every day, about 250-300 grams of the protein that builds your body breaks down. That’s the amount of protein you'd get from six chicken breasts!
When you get sick or injured, you break down even more.
Amino acids (AAs) are made of nitrogen, hydrogen, carbon, and oxygen.
Types of Amino Acids
Amino acids are either proteinogenic (protein-forming), or non-proteinogenic (non-protein-forming).
Some non-proteinogenic amino acids provide health benefits, but are not required for building tissues in the body. Some of these amino acids include carnitine, ornithine, citrulline, glycine, and beta-alanine. I'll address some of these in separate articles.
For the sake of this article, I'll focus on the proteinogenic amino acids. There are 22.
Proteinogenic AAs fall into three different categories:
Non-essential amino acids are important for your health, but they're called non-essential because you produce them on your own.
Conditionally essential amino acids can usually be produced by your body. However, under certain circumstances, your body’s production cannot keep up with its demand, so you must get them through your diet or supplements. Glutamine is a “conditionally essential” amino acid. Under high levels of stress, injury or when someone is severely burned, glutamine stores drop considerably, and and you'd need to eat or supplement glutamine to keep up with your body's needs. Glutamine is often recommended to support gut health, especially in those who may experience a leaky gut.
Essential amino acids (EAAs) are "essential" because they cannot be made by the body. You must get them through diet or supplementation.
Of the EAAs, three are superstars. These are the branched-chain amino acids (BCAAs): leucine, isoleucine, and valine. BCAAs make up about 35% of your muscle tissue.
NON-ESSENTIAL AMINO ACIDSESSENTIAL AMINO ACIDSAlanineHistidineArginineIsoleucine**Aspartic AcidLeucine**Cysteine*LysineGlutamic AcidMethionineGlutamine*PhenylalanineGlycine*ThreonineProline*TryptophanSerine*Valine**Tyrosine* Asparagine* Selenocysteine *Conditionally Essential Amino Acid**Branched-Chain Amino Acid
Protein Synthesis and Breakdown
Your ability to maintain, or build lean body mass, or muscle, is based on the levels of protein synthesis and protein breakdown throughout the day. As you age, protein breakdown tends to accelerate. Of course, there is much you can do to slow the protein breakdown, including eating more protein and/or supplementing with EAAs.
Lean Body Mass = Protein Synthesis – Protein Breakdown
When protein breakdown exceeds protein synthesis, your body is in a “catabolic” state. Think of someone with anorexia, cancer, or sarcopenia. They quickly lose muscle tissue because breakdown is greater than protein synthesis.
On the other hand, think of an 18-year-old boy going through the later stages of puberty. He goes from being lanky and awkward, to developing biceps and shoulders. In this case, protein synthesis exceeds protein breakdown.
Because your level of muscle mass plays a significant role in longevity, anything that increases protein synthesis or decreases protein breakdown can support your quality of life throughout your lifespan.
Since amino acids play such an essential role in building and maintaining lean body mass, they must be a consistent part of a healthy diet. You can either supplement with them as amino acids, or eat them in protein rich foods like protein shakes, meat, fish, eggs, and poultry.
What should I look for in an amino acid supplement?
First, look for the branched-chain amino acids (leucine, isoleucine, and valine) in a 2:1:1 ratio.
How to Stop Shoulding Yourself
Jun 09, 2017
"I should eat healthier. I should exercise. I should get more sleep. I should spend more time with my spouse. I should _____."
Sound familiar?
If so, you’re human.
We all have areas of our lives where we should make one choice, yet we choose another.
You dwell on what you should have done (or not done) and should on yourself.
The more you should on yourself, the more frustrated you feel. The more frustrated you feel, the less likely it is that you'll actually do what you should do.
In this blog post, I'm going to show you how to stop "shoulding" yourself. Let's jump in.
Where Do You Get Your Shoulds?
Shoulds come from the gap between what you've chosen to do and what you need to do to get what you want.
For example, you might want to lose weight, and you know you'd be more successful if you didn't buy junk food to put in your cupboards. But you buy it anyway, because it's comforting to have it in your home. As you unpack your groceries, you tell yourself over and over, "I should not have bought this stuff."
Or, you might want to build your home-based business, and you know to succeed: you have to invite people to come to your class or party. Yet, you listen to a voice in your head that tells you not to reach out to your friends and family for some crazy reason. The gap between what you don't do and what you ought to do leaves you feeling you should do something. But you don't.
As your sense of should grows, you start to feel guilty. The greater the gap between what you know you ought to do and what you actually do, the greater the feeling of guilt.
Instead of taking action and just doing what ought to be done, most people get rid of the guilt by making excuses.
You might say, "I need to keep buying the junk food, because my spouse and/or kids want to eat it." To which, I might ask, "If the junk food is bad for you, and you care about your family, why would you buy it for them?"
You might say, "I'm not sure that my friends would be interested." To which, I'd ask you, "Do you believe in what you're selling, and has it benefited you? If so, why do you think it's okay to keep it from your friends and family?"
Rather than just doing what ought to be done, most people lessen the guilt by filling the gap with excuses. As they fall back on their excuses, the guilt goes away, at least until they should on themselves again.
Read Also: 5 Ways Your Feelings Fail You (And Keep You From Living Up To Your Potential).
How to Stop Shoulding
Are you ready to break the cycle of shoulds and break through to success? It isn't complicated. You don't even need much time, but you do need to make some shifts to your mindset.
Here's how to stop shoulding in four simple steps.
Step 1: Spot Your Shoulds
You probably don't realize how often you should yourself. You feel, think, and talk so much about what you should do that you no longer notice it.
It's like saying "um," "you know," or "so" when you speak. Once you realize you do it, you're shocked by how often the words spill out of your mouth.
If you're going to accomplish more and feel guilty about less, you've got to listen to your thoughts and words.
When you feel, think, or say what you should do, pay attention. Hold that thought.
Think about what it is you really want and why you're referring to what you should do instead of what you did. You'll likely find an excuse that's keeping you comfortable in your should rather than moving you to action.
That's where Step 2 comes in.
Step 2: Examine Your Excuses
Shoulding yourself can make you feel pretty guilty, and that's okay.
Feeling guilt is your mind telling you, "You could have done better, but you didn't." Now, you might not like feeling guilty, but if you accept that feeling, you can do something about it.
Unfortunately, instead of doing something about it, most people create excuses to justify their (lack of) action and to lessen the feeling of guilt.
...
Why Do So Many Personal Trainers Burn Out?
Mar 16, 2017
Many personal trainers I’ve known were amazing at transforming the lives of their clients. Some of them, though, lost their own health, happiness, and passion in the process of doing so. Why do so many personal trainers burn out, when they have a career that has such a positive impact on others? What causes a once-healthy and fit, fitness advocate to rely on multiple energy drinks, and sheer willpower just to make it through their day?
Little by little, they make choices they know they shouldn't. They compromise by taking on an extra client hour at the beginning or end of the day. Or, they commit to training someone they know is not a good fit. And little by little, the passion and energy they once had is chipped away, and replaced with fatigue, frustration, and poor health.
In most cases, it isn’t the fault of the company they work for (if they're not independent). However, some personal training managers ride their top-performing trainers hard until they finally break down. Other managers might not push them, but they also don’t encourage them to limit their hours worked, because it might affect their program's revenue.
Still, even in those cases, the personal trainer can take responsibility for the situation.
So, if you’re new to personal training, let this article be a warning, so you never reach the point of burnout. For those nearing burnout, use this article to get your life, and your career, back on a healthy track.
Each of us has personal responsibility for our success, health, balance and boundaries in our lives. And we also can't ignore our bodies when they tell us something is wrong.
The following are the three most common causes of burnout. And just so you know, I’ve experienced each one of them. Fortunately, I fixed things before I actually burned out.
Personal Trainers Have No Boundaries With Their Schedules
The earliest I ever trained a client was 4:30 am. The latest I finished up with a client was 10:00 pm. So, I wasn’t always a saint with my schedule.
I learned pretty fast that the income I made from a 4:30 am client wasn’t worth the sleep I lost, and the lack of energy I felt. The 10:00 pm client cost me valuable family time, as well as just time to turn my attention on something other than fitness.
As a new personal trainer, you need to be there when people are there. I get it. Most people workout in the early-morning, mid-morning, late-afternoon and evening.
You might be tempted to step outside your schedule, because the “perfect” client wants to work with you, but can’t work within your schedule.
Other times, you’ll be tempted to train outside your schedule, because you need it to hit your required revenue goal for your company. And still other times, you might be tempted to take on another client just to make a little more money.
I can relate to each reason. However, the personal trainers who last the longest, and have the most fulfilling careers, hold to their boundaries around their schedules.
If your new client really wants to work with you, he or she will find a way to make it work in your schedule.
You should be able to meet your company's revenue expectations in a normal 40-50 hour workweek. If not, something's up with the way you approach your business, or they way they set up their budget.
If you really need more money, find a way to pick up another client within the hours you have available. Or, consider adding another stream of income, so you don’t have to depend on your sessions alone.
Personal Trainers Train Clients They Don’t Love
You have a unique personality. So do your potential clients. Some of those personalities are a perfect match.
Others will grate on your nerves, mentally wear you down, and frustrate the hell out of you.
In the short-term, making an extra $500 a month, to work with someone you tolerate might be tempting.
Over time, you’ll lose your edge, and you won’t bring your A-Game to the rest of your clients.
In My Next 40 Years…
Jan 14, 2017
The calendar tells me that it's true. I'm 40 years old (as of 8:35 am CST on January 14, 2017).
I don't feel old. In fact, there's nothing about the way I think or feel, that would lead me to believe I've reached this age.
However, turning 40 does remind me that I have a limited amount of time to make a contribution, to experience what the world has to offer, and to enrich the lives of those around me, and especially those closest to me.
Last spring, I binge-watched The Tudors. In just a few weeks, I watched King Henry VIII grow from an immature and reckless kid to a wise old man.
I watched his triumphs and failures, highlights and low points. I watched him grow in wisdom with age, which I can totally appreciate.
In the final episode, he has a conversation with The Duke of Suffolk that hit me so hard, I watched it at least 10 times. I'll admit, it even made my eyes well up a bit.
Their conversation went like this:
King Henry VIII: In these last days, I've been thinking a great deal about loss. What loss, your Grace, is to man, most irrecoverable?
Duke of Suffolk: His virtue.
King Henry VIII: No, for by his actions, he may redeem his virtue.
Duke of Suffolk: Then, his honor.
King Henry VIII: No, for again, he may find the means to recover it. Even as a man recovers fortune he has lost.
Duke of Suffolk: Then I cannot say, Your Majesty.
King Henry VIII: Time, your Grace. Of all losses, time is the most irrecoverable. For it can never be redeemed.
It's probably a good thing that we all have a time limit, or we wouldn't take advantage of the time we have.
Just as someone who lives on the beach is less likely to appreciate the beach that is always there, we'd squander our time if it wasn't limited. At 40, I hope that I'm a very long way from the end of my life, but whenever that may be, I'm still 40 years closer to that point in time.
With that in mind...
In my next forty years, I'm gonna...
Work on my marriage more than any other endeavor.
I squandered a lot of opportunities in our early years, and still have many areas to grow in becoming the kind of man my wife deserves.
Don't get me wrong, we have an awesome marriage. I just know that there's stuff I can do to make it more like God intended.
Be intentional about involving God in my decisions.
While He may have given me my gifts and talents, I know I'd make much better decisions if I took the time to pray through even seemingly small decisions, and to rely on the Word and its wisdom.
Play more and have more fun.
I used to love playing kickball, tin can alley, hide and seek, tag, and any other active game. Skiing, golfing, mountain biking, hiking, paintball, snowmobiling, four-wheeling, horseback riding, and a ton of other stuff bring me great joy.
I often put it off for "another day." That's stupid. It makes me boring and I miss out on experiences that would make for a better highlight reel for my life.
Spend more time with my parents, my father-in-law, brother, and our boys.
My parents live four hours north of us. My father-in-law lives about 20 minutes away. Bob, my brother is a couple hours away. I see them periodically, but not nearly enough. If I'm not intentional about the time I have with them, I don't have any time with them.
And just as I have a limited amount of time, so do they (Mom, Dad, Ray, Bob, that's an open invitation to visit too).
Write more.
I love to write. And yet I put it off, like a lot of other things. Or I let distractions get in the way.
I know that not everyone likes to write, but God gave me a passion for it. I know that my writing, or my thoughts on nutrition, exercise, metabolism, personal growth, and marriage won't resonate with everyone.
If my words resonate with someone then that's all that matters.
Be more ready to be wrong.
I used to be deathly afraid of being wrong. I thought that if I was wrong,
The Easiest Diet I’ve Ever Followed
Nov 22, 2016
In the past, I didn't mind using my free time to cook, prepare, and pack meals for the week. I'd make a bunch of the same foods, pack them into microwavable dishes, and take some to work each day.
It was very logical, methodical, and...boring.
During another period of our marriage, Vanessa did a lot of preparing and cooking meals and desserts. She created the best low-carb, gluten-free, dairy free meals and desserts!
Alas, not anymore. Over the last couple of years, Vanessa's business has exploded and she doesn't have much time to cook.
I've had more time to cook than ever before, but less interest in doing so.
It's amusing to me. I want to eat well enough to stay lean and healthy, but I don't want to have to cook to do it.
I can finally relate to a number of the clients I had when I was a personal trainer! Back then, I believed everyone should prepare meals like I did. Now I realize why many of them didn't want to.
Can you relate?
Perhaps your kids are grown up and moved away. Maybe you don't have kids. Maybe you're single. Or maybe you travel a lot and need to eat out frequently.
Starting about two years ago, I decided it was time to approach my diet in a new and unique way.
Nutrition Goals
My goal was to figure out how I could:
Spend minimal time cooking - I'd rather read, work, play, take a nap, watch a movie, or spend time with Vanessa and our friends than cookLove every meal I eat - I foolishly told people in my younger years, "Food is just sustenance," as though people should eat boring food in exchange for being fit.Stay relatively lean without, feeling like I was following a restrictive dietPerform well while strength trainingBuild/maintain muscleStay focused and productive during the workday
I didn't change everything all at once. I guess you could say my diet adapted over time.
(No) Breakfast
I used to workout first thing in the morning, then Vanessa and I decided we'd workout around noon instead.
Working from home, this allows us to wake up (without the alarm) and get right to work. We are the most productive in the morning so it works out well.
Since I don't workout in the morning, I don't really need to eat. So, I started skipping breakfast.
I'd tried intermittent fasting in the past, but because I usually trained in the morning, it didn't work for me.
Today, I workout around noon.
This made the intermittent fasting a lot more appealing. Since I don't waste any time cooking or eating in the morning, I get more done.
I've also read more than enough research to feel that breakfast isn't a necessary meal for health or performance.
Actually, a lot of people would be better off without breakfast (blog post coming soon).
Lunch
Lunch didn't change much, except that I started eating it later. We usually get done working out around 2:00, so that became our typical lunchtime.
For lunch, I usually stop by one of the restaurants in the Minneapolis skyway and get a big chopped salad with double protein and lots of extras. When I say big, it's BIG. It usually takes me half an hour to eat, and I'm not a slow eater.
The salad includes greens, nuts, chicken, avocado, black olives, cucumbers, celery, and dressing. I pick up the same for Vanessa without so much protein.
I've never counted out the calories in it, but I'd guess it's around 1000 calories.
Starchy Supper
My typical dinner is pretty amusing, when I consider how I was eating five years ago. Back then, I was certain that eating carbs at night was bad news.
Then I read the book Carb Backloading (NOT an affiliate link). The first time I read it, I found it to be entertaining. The second time I read it, I started wondering if my beliefs were a little off. Maybe there was actually some benefit for some people to eat carbs at night.
As I often do when I want to challenge my own beliefs, I experimented.
I started eating more carbs at night, on the nights before my workouts.
What a Man Needs From You to Be His Best
Nov 12, 2016
When a guy is at his best, there is little that can hold him back. When he's not, there is little that can get him to move.
A man who has some needs met can handle ridicule, setbacks, failures, and major obstacles without taking his eyes off his goals and responsibilities.
I've had periods of time when I felt ready to take on the world. I've also experienced periods of time when I felt nothing. When I felt flat and blah.
Without experiencing the lows, I don't think I'd appreciate the highs as much. I might not have realized what I really needed without finding myself in a state of need.
I'm not going to speak on behalf of every man, anymore than my wife could write on behalf of every woman.
However, I do think that there is enough commonality between what drives me, and what drives many other men, for this article to have meaning.
When the needs below are met, I'll go through hell without losing determination.
When they're not being met, I feel as though I could collapse in to a ball of worthlessness.
If you want to motivate your man, consider how you could do more to meet these needs with him. You may find, he'll even get better at meeting your needs.
A Man Needs a Purpose
Synonyms: Ambition • Principle • Goal • Determination
"What can I do today that will have a long-lasting impact?" This is one of the first thoughts that come to mind each morning when I wake.
I believe God has placed in every man's heart a need to pursue something of long-lasting value.
Some days, the answer is in doing something for my wife.
Other days, it's in doing something that will have a further-reaching impact.
Right now, my hope is that this finished article will resonate with other men, and will open the eyes of their significant others.
Knowing another guy could reach his full potential from something in this article would make for a very good day.
A growing body of research shows retirement can be one of the most detrimental decisions to a man's health. Without work, many men lose a sense of purpose.
It's not just men at retirement that are at risk, though.
Today, more men stay home, or if they work, they might not be the main breadwinner.
For the first 11 years of our marriage, we lived off my income. Vanessa made some money, but for the most part, it was "fun" money for her.
When I resigned from Life Time, her Young Living business became our main source of income. The income was (and is today) far more than what I earned as a Senior Director.
Of course, we share the money. Technically, it is "our money."
But Vanessa no longer needs me to make money. Without her financial need, I cannot fulfill a purpose in earning the income to support our family.
I had to reflect on where else I could focus my skills, talents and passions to pursue a different purpose.
Vanessa and I are not unique. It is more common than ever for the wife's income to be the main income in the family.
Some men find purpose in raising their kids. Others find purpose in service organizations. Still others find meaning in hobbies or other interests.
Initially, I put a lot of effort into improving my part in our marriage. I poured into relationship books and sought counseling.
I also focused on how I could best support Vanessa. And found some interests of my own to pursue, such as consulting with some fitness companies and working on this blog.
In addition to actually pursuing a purpose, a man needs to know he's making progress. If he can't see that he's moving forward, he may lose interest.
If he's working on his marriage, tell him (regularly) what he's doing right, even if he's still making mistakes more than he's producing miracles.
If he's working on a business, show him how much he's grown since the day he started.
If he's pouring his efforts into his kids, describe the ways he's positively impacting them, even when they're too young to notice a difference.
How the Power of Others Influences You
Nov 08, 2016
Who fills you with ambition, excitement, and belief in yourself? Who sucks the excitement, desire, and self-confidence from your soul?
Other people influence your thoughts, actions, and feelings every day.
The closer your relationship is, the greater the influence.
Our lives are shaped by the people we surround ourselves with, more than the circumstances we find ourselves in.
Your choices about your health, career, hobbies, finances, and values are yours.
Yet, those choices are shaped by your mindset, and your mindset is shaped by your significant other, family, friends, co-workers, and others with whom you invest your time.
When you understand the power others have on you, and the power you have on others, you become more intentional about who you spend your time with, and how that time is spent.
The Power of Others to Influence Your Mood
Vanessa and I are focused, introverted individuals. According to Myers-Briggs, I’m an ISTJ. She’s an ISFJ.
When Vanessa concentrates on something, her countenance is similar to when she is angry, hurt, or frustrated.
My countenance while concentrating is the same as when I'm disappointed, disgusted, or irritated.
If countenance is a new word for you, it means "the look on one's face."
We’ve been married for 13 years and it’s still challenging for me to decipher which emotion she is feeling when she's hard at work.
Often, I assume. And you know what they say...when you assume it makes an (butt) out of you and me. More accurately, just me.
Can you relate to this? Do you have a spouse, family member, friend, or maybe your boss, who has “that look” that immediately changes your emotional state?
This isn’t to say it’s their fault. You can certainly make them aware of how their countenance affects you. Yet, it's still up to you to control your response.
I’ve learned to ask, even if I’m interrupting her flow. “Honey, are you just concentrating on something or are you bothered about something?” Most of the time she’s just concentrating.
Then I let go of the concern and move on with my day.
I'm also aware that the way Vanessa perceives me affects her.
I've become more conscious of my countenance.
Just this morning, as I was concentrating on this article, Vanessa walked in our office.
I was in the zone and wanted to keep writing, but I knew how that might be perceived. I paused, smiled and even invited her to sit on my lap.
Don't get any ideas. It didn't go any further than that, but my taking the moment to invite her to have a seat, and her willingness to do so created a nice, private moment.
My mood was great after that. A lot better than it would have been if I would have kept writing.
It's easy to spend too much time with people who bring us down, and not enough time with those who lift our spirits.
Our neighbors Keith and Kristie are great examples. Whether we just pass them in the hall as we're walking our dogs, or we go out to dinner, in a moment, or an evening together, we always feel happier after seeing them.
Over the next few days, pay attention to how you feel around certain people. See if you can spend more time with the people who lift you up and less with the time that bring you down.
Remember that you have an influence on others, just as they have an influence on you.
The Power of Others to Influence Your Belief in Yourself
My mom hasn’t always agreed with my choices, but once I made a decision to do something, she's always supported me.
Like when I decided to sell knives instead of getting a "real job" in college. Or when I decided not to take the MCAT after graduation, and instead move to Sioux Falls to open a branch office with Cutco Cutlery. Or when I resigned from Cutco to become a personal trainer. Or when I resigned from Life Time to join Vanessa with our business.
Every time, her response was, "Are you sure?" Translation: I trust your decision, but it makes me nervous.
"Yes,
How to Easily Dine Out and Stick to Your Diet
Nov 07, 2016
I remember the days of preparing my meals on Sundays and Wednesdays, cooking in bulk, portioning out my protein, fat and carbs.
For most of my career, I carried an Igloo Cooler to work everyday. That cooler even came with me when I was dressed in business attire.
Most days I'd just bring chicken or beef and vegetables. Once in a while, I'd bring leftovers, like the beef tongue tacos Vanessa had made the night before.
This is a little bonus tip: Never, ever, under any circumstance, reheat beef tongue and bring it to a meeting. I did. The smell was disturbing. Each person who walked in the board room turned green. By then, the damage was done, so I quietly ate my meal. I never did that again. You shouldn't either. Steak is okay. Tongue, never!
I got into a pattern of doing all that food prep on a regular schedule. It didn't take a ton of time, and it probably saved a lot of money.
Now I work from home, with my gorgeous wife and business partner. The kitchen is right around the corner from our office.
And, we rarely cook.
We live downtown Minneapolis, where we can order from Bite Squad or Über Eats and have a good meal delivered in an hour or so. Or, we can walk a block or two and get an inexpensive meal from any of the dozens of restaurants nearby.
That got me thinking...
Back when I was training clients, one of the most common excuses I heard was that they couldn't stick to their nutrition guidelines because they ate out all the time.
Back then, I rarely ate out, so I couldn't see their point of view. Today, I can.
And I know that it's possible to eat well while on the road or out to eat.
In fact, I probably eat healthier by eating out than if I were cooking at home. Here's how:
Make a Decision Before You Get There
We waste a LOT of mental energy making decisions every day.
Even if the decisions aren't related to nutrition, they will use up a lot of the mental energy you rely on for willpower.
If you go through a busy day of making decisions, and then go out for dinner, your decision-making muscles will be fatigued. That makes it harder to choose wisely off the menu.
The fewer options you leave yourself at the restaurant, the easier it will be to eat well.
Personally, I have three rules before I even look at the menu.
No glutenNo dairyHigh in protein
Those three decisions eliminate many of the "options" on the menu. Fewer options means less mental energy.
In the rare circumstance that none of the menu items fit those three requirements, I'll have them modify a menu item. Most of the time, there are plenty of options to choose from, though.
The point is, if you have a few black and white guidelines in your mind before you open the menu, you won't fall into temptation as easily.
Fill Up on Protein and Vegetables
The easiest way to limit your starchy carb intake is to eat a lot of protein and vegetables first. I always make sure I get at least 8-10 ounces of protein.
Often, that means I have to ask for a double portion of protein.
Eating a large portion of protein with your meal will help you feel full faster, as well as help you to slow the rise in blood sugar your body experiences from the carbs you do eat. Of course, protein is critical for gaining or maintaining muscle as well.
And it's great for your metabolism.
If you don't believe me, spend an hour or two eating at a Brazilian Steak House. The meat sweats in the hours afterwards should be good evidence.
The vegetables help with adding fiber to fill you up as well. Fiber is great for your gut bacteria, and has dozens of other health benefits.
Hard Liquor On the Rocks
If you're going to drink, sip on gin, vodka, or tequila. You could also mix it with soda water (not tonic, as that is loaded with sugar).
If you're over the age of 24, you probably won't slam it, so you should end up drinking less.
There's no sugar like a lot of other alcoholic beverages,
Why You Can Get Paralyzed by Personal Growth
Nov 07, 2016
The desire to grow, to become a better version of ourselves, lives in almost all of us. According to Tony Robbins, it's one of the six human needs.
To grow, we have to learn new skills, work with others, and learn how to get out of our own ways.
Rarely does one stop growing because they've run out of skills to learn, or people to work with.
In almost every case, personal growth stalls when perseverance turns into paralysis.
We might still have the desire, but we stop doing the work.
I've found four common reasons people stop taking action toward their goals, and become paralyzed by personal development.
Dreaming Instead of Doing
In every self-help or self-development book, seminar, and course I've ever experienced, there is a point in time when I'm challenged to dream, create a vision, or start setting goals.
The longer I daydream, the longer my list becomes. The longer my list becomes, the more excited I get. It's euphoric.
At some point, I finish the book or the program, and I'm left with my list of goals. Then it's time to go to work.
The euphoria is over. Reality sets in.
This is where the process ends for many people.
Dreaming is exciting. It's easy. It requires nothing more than your imagination.
Doing the work is the hard part. Doing requires initiative. Sometimes the doing can even feel like drudgery.
When it's time to go to work, the excuses start filling the mind.
I don't know enough. I might try and fail. I'm actually too busy this week to get started, so I'll get started next week. I'm going to wait for a better time to get started. Maybe I should read another book or attend another program instead. I don't have enough support yet to get started.
Your mind is never more creative than when it creates excuses and reasons not to pursue your goals.
Imagining your goals is easy. Taking initiative is difficult. And so, many people end up in perpetual cycles of dreaming, but never doing.
Every great success story involved far more doing than dreaming.
Read Also: 5 Beliefs that Build Suckituptitude
Comparing Your Results Without Comparing Your Process
If you have a fixed mindset, and compare yourself to others, you see the obstacles you have that prevent you from achieving what you see others achieve. You'll come up with reasons why they have it easy and why you have it so hard.
If you have a growth mindset, and compare yourself to others, you see the opportunity you have to do something someone else has already done. You look for ways to learn from them and follow their lead.
If comparison is leading to complacency or paralysis, you might be seeing things from a fixed mindset.
Comparison can also lead to a distorted perspective.
You see only what someone else has accomplished, but are blind to seeing what they've done and overcome to get there. On the other hand, you know all the struggles you've faced yourself, so you feel like it's unfair that you're not experiencing the same success.
Comparison is the greatest thief of joy.
I love what Vanessa's coach and personal trainer says about comparison:
If you're going to compare yourself to someone else in one thing, you have to compare yourself to him or her in everything.Mark Schneider
If you're going to compare your results to someone else's, you have to compare everything...their experience to your experience, their background to your background, their motivations to your motivations, their purpose to your purpose, their work ethic to your work ethic.
You might look at others' bodies and compare them to yours, but then you have to compare the discipline they have in what they eat and when they exercise. And their genetics. And dozens of other variables.
You might look at others' successes in a corporate role, but then you have consider the hours they poured into their job late at night and on weekends, and compare it to the consistent effort you've put in.
The Definition of Marital Abuse That Set Me Straight
Nov 04, 2016
Marital abuse occurs on a sliding scale. What I share below is not to minimize the situations someone may be facing such as physical abuse or emotional abuse.
I'm sharing what I learned in hopes that it helps some husbands and wives understand the impact they have on their partners, even when they would never describe their actions as "abusive."
Vanessa and I are honest, caring, sincere, devoted partners. We love each other more today than the day we got married.
Like other couples, even in the best marriages, we argue and fight now and then. Each of us can be stubborn, and convinced the way we see things is the right way.
As a result, a minor disagreement, or difficulty seeing the other's point of view, can lead a "discussion" into a downward spiral.
Partners in marriage. Partners in business.
February of 2015 was a big turning point in our lives.
Vanessa was earning more in her Young Living business, than I was as a Senior Director at Life Time Fitness. We saw this as the perfect opportunity to do what we'd always wanted to do: work together in a health and fitness business we could call our own.
I resigned from Life Time. We became business partners.
Vanessa is the CEO, I'm the COO of Healthy Living How To.
We commute from the bedroom to our home office, with a stop along the way to fill up our coffee cups.
Spending all day, everyday together, and trying to agree on decisions about the business, we ran into some challenges.
When you disagree with people at work, you go home and forget about it. You talk about it with your spouse, and then the next day, you go back to work with your mind clear.
Or if you get in an argument with your spouse at home, you go to work, and it can give you time to let your emotions settle down. When you get home, you can have a civil conversation.
When you live and work with the same person, that doesn't happen.
I saw that I had a lot to do with our arguments.
I'm a big believer in taking responsibility for anything and everything going on in your life. No VKTM virus here. So I started reading.
Unfortunately, I didn't read Men Are From Mars, Women Are From Venus until we'd been working together for a year and a half.
After reading it, I believe that Men Are From Mars, Women Are From Venus should be a college requisite class.
I did read a lot of marriage books throughout this period, though. I felt like many of the books were written just for me.
It was as though the authors were using their words to hit me between the eyes.
What is marital abuse?
One of the books that's had a lasting impact on me is Love Busters by Willard F. Harley.
According to Harley,
Marital abuse is a deliberate effort of one spouse to cause the other to be unhappy.
Yikes! That is a scary definition.
I'll come back to some personal examples in a moment.
Harley explains that we have two parts to our personality, as it relates to relationships:
The Giver: The part of someone's personality that is concerned only about the happiness of others.The Taker: The part of someone's personality that is concerned only about his or her own happiness.
The Giver does things for others to make them happy, even if it leaves himself or herself unhappy. The Taker does things for himself or herself, even it it leaves others unhappy.
If someone feels as though they're always giving and never getting, that's the Taker speaking.
The Taker justifies bad behavior. In an argument, the Taker prevents you from seeing the other person's perspective. To the Taker, his or her perspective doesn't matter. That Taker is only interested in his or her happiness, nobody else's.
In positive, happy, intimate relationships, both spouses see things through the Giver's eyes. They both give to each other, and they enjoy doing so because their individual needs are met by the other.
In a thriving relationship, the voice of the Giver is loud: "Do whatever you can to ...
The VKTM Virus: Diagnosis, Prognosis, Prevention
Nov 03, 2016
What is the VKTM virus? What are the symptoms? Can you prevent VKTM? Is there a cure? Here are the main things you need to know about this virus.
Description: The VKTM virus is a curable "disease" that affects a significant number of people. The virus acts on individuals' minds to shift their perspectives from seeing life as something they actively participate in, to a state of life happening to them.
Commonly seen in children, teens, and young adults, VKTM can affect people of any age.
VKTM is transferred to others through spoken and written language coming from those with the virus. Extended or repeated periods of complaining heighten the risk of contracting the virus.
Those with the VKTM virus have difficulty taking ownership of circumstances that challenge their happiness and wellbeing.
Symptoms: Regular use of phrases such as they always, she never, this always happens to me, it's my lot in life, nobody ever, etc.
Use of such phrases is intended to transfer responsibility or blame to someone or something else, leaving the "host" of the virus feeling helpless to change its circumstances.
Those with VKTM may also perceive others' successes as luck, good fortune, or some other ability that they could "never" possess.
In extreme cases, VKTM victims may actually feel the world is out to get them or work against them.
Diagnosis: Self-diagnosis has become more and more common with the use of the internet. It is never recommended to self-diagnose anything, especially the VKTM virus.
Because VKTM creates a distorted perspective of the world, those with VKTM have a difficult time seeing the symptoms in themselves.
To determine if you have the VKTM virus, getting friends or family members to confidentially share their insights may help. Of course, it is important not to ask those who already have the VKTM virus, as their perspective is already distorted. They may not be able to provide you with objective feedback.
It may also be helpful to identify how many things in your life you blame others for, versus those you take responsibility for. If you don't feel a strong sense of responsibility for the challenges you face, it may be an indication of the virus. Again, though, self-diagnosis is not recommended.
Prognosis: If the VKTM virus is left unchecked, it can lead to stunted personal growth, reduced fulfillment, alienation, and and a reduced likelihood of reaching one's full potential.
Though the VKTM virus is not life-threatening, it can leave one feeling lifeless or joyless.
Prevention/Cure: Preventing the VKTM virus can be achieved by building up the responsibility response system.
The responsibility response system is an unconscious process that becomes dormant when the VKTM virus is overly active. However, through repeated, conscious claims of responsibility, the system can eventually overpower the VKTM virus.
Because the VKTM virus is highly contagious, surrounding oneself with others with the virus makes an individual highly susceptible. Ear plugs, or listening to loud music may help, but it may also be seen as socially unacceptable.
Surrounding oneself with those who have a strong responsibility response system can eliminate the virus in time.
To avoid any misunderstanding, I suppose I should state that the VKTM virus isn't a real virus. Though being the victim can lead to real problems.
Read also: Victimhood Fragility: 4 Ways We're Weakening Our Bodies, Minds, and Culture.
5 Lessons From 15 Years in Fitness
Nov 01, 2016
October 1, 2001. That was when my career officially started at The Woodbury Life Time Fitness (thanks Dan Kelly).
I had a pre-med biology degree from St. Scholastica, most of which actually focused on exercise physiology. Soon after, I got certified through ACE and NASM, and then got my Certified Strength and Conditioning Specialist (CSCS) certification through the National Strength and Conditioning Association.
I thought I knew all I needed, to save the world from obesity, and to help people regain the strength, stamina, and balance of their youth.
I mean, what 24-year-old doesn't think he's got it all figured out?
Today, just shy of my 40th birthday, I'd like to knock my younger self upside the head. What an ego!
As Albert Einstein said,
The only source of knowledge is experience.Albert Einstein
Fifteen years after getting started, I'd have to agree.
Here are five of the biggest lessons I've learned.
1. Managing emotions helps you make good decisions.
Emotions hijack the brain, and often shut down any logical thought or action.
It's why you might curse the woman that cuts you off as you turn into the drop-off area at the school, while your young and innocent child sits in the back seat.
It's why I choose to eat pizza and ice cream (gluten-free and dairy-free of course) when I'm in a bad mood, rather than a salad.
It's why many of my clients had a hard time choosing to follow their programs.
I didn't fully appreciate how difficult it was for my clients to make healthy decisions. I knew they often had emotional issues they were dealing with, but didn't understand the impact they really had.
And I certainly wasn't equipped to understand them.
So, I did what I know a lot of other trainers do. I patted my clients on the back and said, it'll work out. Just try harder.
I'd offer tips on how they make better choices when dining out. I'd give them a pedometer to hold them accountable to moving, even when they were too tired to do so.
I'm even ashamed to say that I'd make them do extra lunges if they didn't log their food.
I can only imagine how much more stress I added to my clients minds.
I know better now. If I were starting over, I'd make two things a regular recommendation in my programs.
Counseling or coachingAromatherapy
Personal trainers are not equipped to work with their clients' emotional issues or disempowering beliefs. They're not equipped to help them handle the mental and emotional challenges we have from the past, from careers, or from marriages.
I believe that when people change their beliefs about themselves and their situations, it opens a world of possibility. It also makes them more capable of handling the changes in their lifestyle and nutrition necessary to get healthy and lean.
I also mention essential oils because their effects on supporting a good mood are well-researched.
The oils won't resolve the emotional turmoil that's going on. But they can provide some temporary relief.
In my opinion, people don't make poor nutrition and exercise choices from a deficit of knowledge. They make the poor choices because that's what makes the most sense in their emotional state.
Before moving on, this point isn't just for health and fitness. When we get our emotional state under control, we become more productive, we treat others better, we have more fun, and we're more fun to be around.
2. Losing weight shouldn't require a degree in nutrition.
I love reading nutrition research. I mean, I really LOVE it. However, a PubMed research paper doesn't entertain most people the way an episode of Scandal or How to Get Away With Murder does.
And yet, I can reflect back on countless conversations with clients where I talked about the difference between omega-3 and omega-6 fatty acids, or the importance of training at just the right zone to maximize heart rate.
Some of my clients really enjoyed learning about metabolism,
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