Tom Nikkola Audio Articles

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. What is a "Cold Plunge?" 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...

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. What is Fuzzy Brain or Brain Fog? "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 ove...

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 t...

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,

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.

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®,

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. Article ShortcutsShifting the Paradigm in FitnessOverview of the "Unshakable" ProgramPart I: The Science Behind AnxietyThe Muscle-Gut-Brain ConnectionThe Role of Exercise in Managing AnxietyPart II: The Exercise ProgramTypes of Exercise to Combat AnxietyThe 12-Week Exercise PlanOverview of the 12 WeeksPart III: Nutrition for a Calmer MindEssential Nutrients for Managing AnxietyIncorporating Nutrient-Rich FoodsThe Anti-Anxiety DietSample Meal PlansPart IV: Supplements That Support Mental Well-beingHappy Juice: A Taste of OptimismAmare FundaMentals Pack: The Cornerstone of Mental Wellness NutritionIncorporating Amare into the 'Unshakable' ProgramPart V: Embracing Your Journey to Unshakable Well-BeingYour Next StepsEncouragement and Final Thoughts Shifting the Paradigm in Fitness 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 probioti...

You've probably heard the buzz about melatonin. Whether it's your neighbor who swears it's the secret to their sound sleep or the endless articles touting its myriad health benefits, melatonin is having a moment. And for a good reason. It's a crucial component of your circadian rhythm, which not only regulates sleep but most aspects of your health. Though I've titled this post as a "complete guide," it's written for the average person who's interested in improving their health without needing to delve too deep into scientific research. For those who enjoy reading research, I strongly recommend reading Is Melatonin the “Next Vitamin D”?: A Review of Emerging Science, Clinical Uses, Safety, and Dietary Supplements. Some friends and colleagues are the authors, and I don't know that I've ever come across such a comprehensive publication about this hormone. As for this article, I'll get deep enough for you to appreciate melatonin's role in your health and provide enough answers that you should be able to share its value with friends and family when the topic comes up. What is Melatonin? Melatonin is a hormone, a chemical messenger in your body. Produced primarily in your pineal gland—a tiny organ in your brain—melatonin is your body's natural "sleep hormone."Reiter, R. J., Tan, D. X., Kim, S. J., & Manchester, L. C. (2014). Melatonin: A multitasking molecule. Progress in Brain Research, 181, 127–151. But it's is more than just a sleep hormone; it's a fascinating chemical. Officially known as N-acetyl-5-methoxytryptamine, melatonin has a specific structure that allows it to easily cross cell membranes and even the blood-brain barrier.Zisapel, N. (2018). New perspectives on the role of melatonin in human sleep, circadian rhythms, and their regulation. British Journal of Pharmacology, 175(16), 3190–3199. This unique trait is what enables it to have such widespread effects on the body. While your body produces its own melatonin, you can also find it in certain foods like cherries, grapes, and tomatoes.Howatson, G., Bell, P. G., Tallent, J., Middleton, B., McHugh, M. P., & Ellis, J. (2012). Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality. European Journal of Nutrition, 51(8), 909–916. Some people opt for melatonin supplements, which usually come in pill or liquid form, to help them get the full range of its benefits. So, how does melatonin help you sleep? Think of it as the conductor of your body's biological orchestra. As evening approaches, levels rise, telling your body to lower its temperature and prepare for rest.Lewy, A. J., Wehr, T. A., Goodwin, F. K., Newsome, D. A., & Markey, S. P. (1998). Light suppresses melatonin secretion in humans. Science, 210(4475), 1267–1269. It essentially sets the stage for a good night's sleep by working in sync with your body's natural circadian rhythm. Health Benefits of Melatonin If there's one thing melatonin is famous for, it's sleep. Supplementing with it can help you fall asleep faster and even improve the quality of your sleep.Ferracioli-Oda, E., Qawasmi, A., & Bloch, M. H. (2013). Meta-analysis: Melatonin for the treatment of primary sleep disorders. PLOS ONE, 8(5), e63773. While it's not a one-size-fits-all solution, it's a go-to for many who struggle with sleep issues. Melatonin works by influencing your body's internal clock. It encourages the physiological changes needed for sleep, such as muscle relaxation and lowered body temperature.Zisapel, N. (2018). New perspectives on the role of melatonin in human sleep, circadian rhythms, and their regulation. British Journal of Pharmacology, 175(16), 3190–3199. Dosage can vary, but a common starting point is around 1 to 3 mg about 30 minutes before bedtime. However, it's always wise to consult with a healthcare provider for personalized advice.Auld, F., Maschauer, E. L., Morrison, I., Skene, D. J., & Riha, R. L. (2017).

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.

"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.

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.

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).

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).

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...

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.

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.

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.

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 ...

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...

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.

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,

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...

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,

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.

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.

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,

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,

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,

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,

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,

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,

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

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...

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.

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 i...

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...

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).

With a dizzying number of weight loss solutions (and gimmicks) on the market, it can be challenging to figure out which supplements help with weight loss and which don't. 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, for eight weeks. The results showed that the glucomannan group exper...

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...

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.

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).

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.

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 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.

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, 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

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...

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.

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. 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.

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,