Month: December 2022

BREATHE IN, BREATHE OUT

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That first gasp of air followed by a wail…that was the first ever independent act you performed on the day you were born. And ever since then, you’ve taken breathing for granted, as you have for most of your body functions. Seriously though, have you wondered if you’re breathing correctly?

Everybody’s so eager to share their diets, exercise routines, and sleeping habits, but never the breathing techniques. We just go about our days assuming there’s no room for improvement there — after all, you’re still alive and haven’t suffocated yet, and this means you’re doing everything right, right? Wrong! Chances are, nobody ever taught you how to breathe properly because, c’mon, do we even have to give it our second wind?

Truth be told, you might be messing up your mood, sleep, digestion, cardiovascular and nervous systems just by not breathing properly. On average, we take about 25,000 breaths every day and the consequences of unhealthy breathing patterns can compound over time. But on the flip side, the benefits also compound. Get into a habit of regularly checking and correcting your breathing, and those 25,000 inhales and exhales will pay off — more energy, decreased anxiety, better overall health, and a peaceful, harmonious life can be your reward.

Here’s our quick guide to get you started on this breath-taking journey.
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#1. Analyze Your Habits and Create Breath-Check Triggers

Be mindful of your breathing as you go through your day. Notice how it changes along with your mood and mental state. Check the quality of your breathing when you breathe through your mouth and chest. Is it fast and shallow? Try breathing slowly and deeply through your nose and belly — do you feel better breathing this way? Every time you look at your phone or watch, get up from your desk, use the bathroom, or perform other mundane actions — check your breathing. And if you keep forgetting, consider using post-it notes or phone alarms.

#2. Relax and Take It Slow

Ever notice how everything in nature has this calm, consistent rhythm? Your body is no different. If everything is in balance, and if you’re calm and at peace, your breathing will take on a natural, peaceful rhythm, too. To help yourself calm down and make your breathing more effective, try body-mindfulness exercises. Pay close attention to your abdominal muscles, diaphragm, and the sensation of your chest as you breathe.

#3. Breathe In Through the Nose

Our bodies are designed to breathe through the nose. Your nose is your first line of defense against viruses, bacteria, and air pollutants. It also warms and humidifies the air your breathe in, reducing the risk of colds, improving stamina, and boosting brain function. That beautiful snout of yours isn’t just an ornament. There’s a reason its smack in the middle of your face — so use it for what it’s intended!

#4. Use Your Belly, Not Your Chest

We’re designed to breathe using our diaphragm, a major muscle just above the stomach responsible for most of the heavy lifting associated with breathing.

To know that you’re breathing correctly using the diaphragm, place one hand on your chest and the other hand just below your rib cage. Breathe in through your nose and feel your abdomen enlarge and contract with each breath. This will help your lungs fully expand and gain optimal oxygenation. Breathing through the diaphragm is relaxing, lowers blood pressure, and improves core muscles, among other benefits.

#5. Try Out Breathing Exercises

Once you’ve got the basics down, it’s time to dive deeper into the world of breathwork. By now you definitely would have felt the benefits, and you probably don’t need any more convincing.

Befriend Google. There are so many breathing exercises you can try, including the 4-7-8 breathing technique, and more complex breathwork practices. There’s something out there for every goal and need.

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Proper breathing improves your overall health, physical and mental. Healthy breaths for a happy life — no need to gasp for air on this one!

THE INCREDIBLE HEALTH BENEFITS OF SAUNAS

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For thousands of years, people have enjoyed basking in the hot steamy goodness of saunas, steam rooms, and bathhouses. In fact, the oldest saunas, discovered in modern Finland, date all the way back to the last Ice Age 10,000 years ago. Granted, those were different from today’s clean electricity-powered saunas found in gyms and wellness centers. But originally, saunas were simple earth pits dug in a slope and covered with animal skins. And sometimes they were used as winter dwellings.

The main principle, though, hasn’t changed a single bit. You heat up a bunch of rocks and throw water on them to create lots of steam and raise the apparent temperature as high as possible. Depending on humidity levels and the type of sauna, the actual air temperature ranges between approximately 150°F and 200°F.

What Does the Science Say?

It says that steaming in saunas is extremely beneficial! Over the last few decades, many studies have looked at the clinical effects of sauna bathing. One of the biggest pieces of research concerning sauna therapy was a meta-analysis of 40 independent clinical studies that involved almost 4,000 participants. The result? Saunas can confer numerous positive health effects. And a recent review by the Mayo Clinic shows that many sauna benefits are comparable to the benefits of exercising.

What Are the Effects of Sauna Bathing?

The full list of positive health effects is lengthy. Although some mechanisms of action still remain unexplained, one thing is clear: Unless you suffer from a serious preexisting cardiovascular condition, you can’t go wrong with a nice long sweat session after a workout, during vacation, or just during a spa day. Here’s what you can expect after just half an hour in a tiny steamy room:

  • Lower risk of vascular diseases
  • Healthier blood pressure levels
  • Decreased mortality
  • Extended life expectancy
  • Improved mitochondrial health and energy production
  • Reduced risk for dementia and Alzheimer’s
  • Detoxification from heavy metals, BPA, drugs, and other harmful substances
  • Accelerated weight loss
  • Increased muscle growth
  • Enhanced brain performance and neuron repair
  • Improved immune function
  • Increased sensitivity to endorphins
  • Anti-depressant effects

These effects are the most well-studied and explained, but the list goes on, with new research shedding more light on the benefits of sauna.
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Where Can I Find a Sauna?

Just do a quick Google search. Depending on where you live, hopefully there’s one lying around somewhere nearby. With the benefits of saunas becoming more widely recognized every day, many top gyms now sport at least some kind of a steam room. Moreover, new affordable home sauna solutions are appearing on the market, and many major cities show an increase in the popularity of public saunas.

The United States is still lagging behind in terms of adoption and popularity of saunas, especially compared with countries such as Finland, Russia, Turkey, and Japan. The trend, however, is growing, with more health specialists, athletes, and celebrities advocating that we sweat it out in saunas two-to-three times weekly for the sake of health and longevity.

Perhaps the most vocal and convincing voice is that of Dr. Rhonda Patrick who often speaks in podcasts, interviews, and her social media about the effects of using saunas on human health.

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So don’t be shy. Give saunas a try next time you’re wrapping up your workout at the gym or pool swim at the hotel. You’ve got nothing to lose.

YOU MIGHT HAVE AN ANTERIOR PELVIC TILT AND YOU AREN’T AWARE OF IT

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If you sit excessively or are generally physically inactive, you’re at greater risk for developing an anterior pelvic tilt. While this condition isn’t all that uncommon, it’s not commonly detected. In fact, research suggests that up to 85 percent of men and 75 percent of women have an anterior pelvic tilt. But because there are no readily noticeable symptoms, they may not even be aware of the condition.

How do you identify an anterior pelvic tilt?

  • Exaggerated lumbar curve, causing the forward tilt of the front of the pelvis.
  • Protruding abdomen, even with a low body-fat percentage.
  • Lower back pain, due to a forward tilt of the pelvis, which tightens back muscles and exaggerates the lower spine’s natural curvature.

What causes the tilt?

The muscular imbalance that causes an anterior pelvic tilt varies. Generally, the hip flexor muscles are short and stiff. When these muscles become sufficiently tight, they pull the pelvis forward, which puts them out of balance with the hamstrings, or the abdominals, or the glutes, or all three. These muscles, in turn, get longer and usually weaker.

How do you fix an anterior pelvic tilt?

By strengthening, balancing, and stretching the muscles surrounding the pelvis. I rank these remedies in order for a reason, as stretching alone doesn’t address the root cause of their tightness. The #1 remedy is to strengthen the pull of muscles that would cause a biomechanically opposing posterior tilt. Here’s how:

#1. Lying Pelvic Tilt

A lying pelvic tilt is exactly what it says on the tin. Lie on your back and tilt your pelvis into alignment by squeezing your glutes (buttocks) and pushing your lower back into the ground. Hold from 30 to 60 seconds, and repeat at least three times.

#2. Standing Pelvic Tilt

Perform this exercise as you would the first one, except stand up while doing it. Squeeze your glutes to automatically pull the front of the pelvis upward. Again, hold from 30 to 60 seconds, and repeat at least three times.

#3. Emphasized Alignment During Bodyweight Repetition

By squeezing the glutes and tilting the pelvis backward during push-ups, squats, lunges, planks, and other bodyweight exercises, you’ll stabilize your spine and strengthen the muscles keeping your pelvis balanced between anterior and posterior tilting.

#4. Emphasized Alignment During Resistance Training

As above, squeeze those glutes and tilt the pelvis backward and perform compound strength exercises known as powerlifts: squats, deadlifts, bench presses, shoulder presses, and rows. Repeat these movements with a heavier weight, maxing out between 3 and 5 repetitions, for 3 to 5 sets. But if you’re a beginner, always begin with the Olympic bar alone, and add weight incrementally.
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Now Get to It!

So, do you have an anterior pelvic tilt? You know what to look out for, but it’s best to consult a healthcare provider to be sure. Whatever the case, at least you’re primed to work toward putting that sucker of a pelvis back into proper alignment. So get going, as delay can exacerbate the problem tenfold. There’s no time like the present.

Disclaimer: This information isn’t a substitute for professional medical advice, diagnosis, or treatment. You should never rely upon this article for specific medical advice. If you have any questions or concerns, please talk to your doctor.

If  you want to become healthier, boost your energy, loose weight, gain muscles under surveillance of a professional, download The Coach App and change your life for better!

HOW CAN I BULK UP WITH EDT TRAINING?

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EDT isn’t as complicated as it may sound, but it’s grueling. Just pick two exercises with opposing muscle groups — for example, dumbbell presses and dumbbell rows (push and pull) — and complete a timed circuit switching between the two. When you get more comfortable with the training style, you can add in more exercises.

Hypertrophy is what EDT is all about. Hypertrophy means the enlargement of cells — and in this case, we’re talking about muscle cells. So if you’re looking to quickly bulk up, this is the training technique for you.

The Blueprint

  1. Choose two antagonistic (oppositional) exercises such as push and pull movements. Bench presses and bent-over rows are a good example.
  2. Choose a weight with which you can perform 10 reps but struggle to perform the 11th. (This is your 10-rep max.)
  3. Set a stopwatch for 10 minutes.
  4. Perform 5 reps of each exercise, alternating between them and taking as short a break as possible (unless you feel pain or your form begins to suffer).
  5. Reduce reps as you become tired. It’s better to carry on with one rep per exercise than to stop.
  6. Write down how many reps you achieved (you need to count for only one exercise). Try beating it in the next workout session, or increase the time. But keep in mind that longer than 15 minutes may be counterproductive.

Which Sort of Exercises Work Best?

The reason you need antagonistic exercises is that this gives the opposing muscle group a chance to rest, allowing you to continue for the 10 minutes (or longer). Dumbbell bench presses and dumbbell incline rows are two great exercises to start with:

Dumbbell bench press

  1. Take two dumbbell weights and stand with your back to the bottom end of a bench.
  2. Sit on the bench, resting the left weight on the left quad, and the right weight on the right quad.
  3. Sit back and transfer the weight of the dumbbells off your quads and onto your chest, balancing the weights using your arms.
  4. Bring the weights down to chest level, then push back up until they’re almost locked straight (but not entirely).
  5. Repeat.

Watch →

1. Place a dumbbell on either side of the top end of a bench.

2. Put the bench on a 45-degree incline.

3. Get on the bench, stomach facing the floor, head coming over the top of the bench, and feet stabilizing your body on the floor behind the bottom end of the bench.

4. Pull the weights up to the sides of the bench and then control them on the way back down (but don’t drop the weights).

5. Repeat.

Watch →

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Go Forth, and Hypertrophy

You’re going to feel the pump, that’s for sure. But remember, never work through discomfort. “No pain, no gain” is a myth. EDT is an exercise technique that — if not practiced carefully and built up slowly — could push you past your limits. But if it’s treated with respect, EDT will build up your muscle mass and endurance, and the results will come quickly.

Disclaimer: This information isn’t a substitute for professional medical advice, diagnosis, or treatment. You should never rely upon this article for specific medical advice. If you have any questions or concerns, please talk to your doctor.

If  you want to become healthier, boost your energy, loose weight, gain muscles under surveillance of a professional, download The Coach App and change your life for better!

HATE SLAVING AWAY AT THE TREADMILL? TRY RUCKING!

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There’s almost no workout program that promises to beat you into shape… that doesn’t incorporate a cardio plan or two.

For what it’s worth, cardio workout programs have been the vogue because they’re easily accessible in everyday life, and they deliver substantial results faster than other programs.

While aerobic workouts are considered old gold, not everyone is cut out for running. What if you could achieve the same benefits of running without actually running? The miracle exercise is called rucking. And, as a bonus, rucking promises more benefits than just keeping your heart in shape.

What’s Rucking?

It’s simple. Rucking is wearing a backpack (the ruck) with some weight while going for a walk. It’s quite different from backpacking or even hiking. When you go rucking, the primary purpose is the physical training you get from the long march with a weighted backpack.

Rucking is often described as an Active Resistance Training (ART); it’s partly cardio and partly resistance-training. This ART of loaded marching has its origins in the military. Soldiers in the past, and even now, go on long marches on rugged terrain with their rucksacks (backpacks).

You don’t need much to get started on your first ruck. All you need are a comfortable backpack and some weights, which can come in any form — such as big old books, small rocks, sandbags, or iron plates. There’s no standard for what the weights have to be; once you have them, you can hit the road.

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What Are the Benefits of Rucking?

While rucking sounds too easy, walking with a weighted backpack actually makes for a highly effective cardio-strength workout.

#1. Rucking improves your posture

If you spend long hours sitting in an office, chances are high that you’ve developed bad posture. Many nerds have this box checked. During rucking, the weight in the backpack helps pull your shoulders back and bring your center of mass over the hips. Regular rucking can help you achieve good posture, which is foundational to good movement.

#2. Rucking is easier on your joints

Your knee joints, that is. Running has been shown to be two-to-three times harder on your knees than rucking. “Runner’s knee” is a reality. With rucking, you can avoid the damage running does to your body and still burn almost the same amount of calories.

#3. Rucking improves your heart

Walking with a weighted backpack elevates your heart rate and has positive effects almost comparable to those of jogging. Rucking also gives you permanent metabolic gains from stronger muscles at a fraction of the cost to your knees, while improving your all-around work capacity and endurance.

#4. Rucking lets you enjoy the benefits of nature

Rucking, unlike most cardio workouts, can’t be done on a treadmill. Studies support that regular exercise, like rucking, can reduce anxiety, improve sleep, and even help reduce the risk of high blood pressure. Rucking rocks.

#5. Rucking builds your strength

As mentioned, anytime you go rucking, you’re also practically strength-training. Walking with the added weight on your back gives you both an upper-body and lower-body workout.

How Much Weight Do I Need to Ruck?

One of the most frequently asked questions for first-timers is the amount of weight that needs to be stuffed into their backpack.

If you haven’t engaged in much physical activity for a while, starting with a weight that’s roughly 10 percent of your body weight. So, if you weigh in at 180 pounds, you should pack in 18 pounds in your backpack on your first walk.

Each week, you can add five pounds until you hit 35-50 pounds, which is the advisable maximum.

Remember, rucking is a form of Active Resistance Training (ART), which means you benefit from active cardio and strength-training, combined. So what are you waiting for? Get out and ruck!

Disclaimer: This information isn’t a substitute for professional medical advice, diagnosis, or treatment. You should never rely upon this article for specific medical advice. If you have any questions or concerns, please talk to your doctor.

If  you want to become healthier, boost your energy, loose weight, gain muscles under surveillance of a professional, download The Coach App and change your life for better!

SHED THOSE POUNDS, TONE UP THAT GUT, AND LEARN HOW TO FLATTEN A WOULD-BE ATTACKER

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Combat sports promote exceptional cardio and strength while teaching real-world self-defense skills. This means you can shed those pounds, tone up that gut, and learn how to flatten a would-be attacker.

Boxing has enjoyed a return into the mainstream, with fan favorites such as Deontay Wilder, Tyson Fury, and Andy Ruiz. And MMA is ever solidifying its place among top-tier sports, with superstars such as Conor McGregor and Jorge Masvidal.

Usually shredded, and always “fit as a fiddle,” professional fighters boast functional fitness through a balance of strength and cardio. Here’s how to implement combat sports into your workout:

Either Do or Don’t — There Is No “Try”

If you want to take combat sports seriously, then you need to join a reputable dojo. There, you’ll learn the basics, get used to hitting pads and bags, and drill with peers. Eventually, when you’re ready, you can dive into full-contact sparring. You might even want to compete! It doesn’t have to be a career move, but a charity event or one-off blue-collar match could be a tick off the bucket list.

Take It Easy

If you want the benefits of a combat sports workout routine with little injury risk, then a boxercise or kickboxercise class could be perfect. These classes combine boxing or kickboxing techniques with the friendly and social aspects of an exercise class — but with no contact. You’ll drill combinations on the pads and bags, and perform exercise routines designed to give you that snap in your punch while being light on your feet.

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Try at Home

You’ll always learn best being coached by a professional or even a seasoned amateur. We always recommend attending classes and using the following workouts as supplementary training to aid your in-class technique. But if you can’t afford classes, or if you really want to dip your toes in the water before diving into a full-blown class, here are some exercises you can try at home:

#1. Skip Rope

Skipping rope will improve one of the fundamentals in any striking discipline: footwork. Good footwork not only allows you to swiftly evade your opponent’s strikes, but also helps you position yourself properly to effectively counter with your own. By skipping rope, you’ll increase the speed at which you can move your feet and keep on your toes.

1. Skip the rope but begin to hop with one foot at a time, while the other foot is raised.

2. As you get into a rhythm, begin hopping twice on each foot, while the other foot is raised.

3. Attempt sprint phases and go “all out” for short bursts; then return to a normal pace.

#2. Ladder Drills

Ladder drills are another technique to improve the speed of your footwork. Place a rope ladder across the court or path, and follow a variety of repetitions as you run down the ladder:

1. If it’s your first time, just walk through the ladder. Get a feel for the movement of stepping both feet one by one into each square.

2. Next, begin to jog through the ladder using the same technique.

3. Now you can add side steps. Begin slightly to the right of the ladder and step in with your left foot, then in with your right, then out with your left, then out with your right, and so forth. Continue this sequence as you move up the ladder.

4. Now that you have two basic techniques to play with, begin increasing your speed.

#3. Shadow Boxing

Shadowboxing is one of the most underrated exercises when it comes to combat sports. Which is too bad, because it’s a great way to practice punches, kicks, elbows, knees, and even very basic elements of grappling by utilizing sprawls within your workout. Check out YouTube for tutorials on striking and sprawling techniques before you begin.

1. Practice a relaxed stance with your lead foot forward, your hands near your chin, and your elbows not too wide so as to protect your body.

2. Throw punches, elbows, front kicks, and roundhouse kicks. For something a little more fancy, try a spinning back kick.

3. Every time you’ve thrown a few combos of punches and kicks, perform a sprawl with speed and pop back up and throw another combo.

4. Add 5-20 burpees between each shadow boxing round to increase your explosive strength.

Or, if attempting a longer, continuous shadowboxing session, perform 50-100 burpees with as little break between as possible.

Combat the Laziness

So there you have it. While nothing beats learning in the dojo, now you have some useful exercises to supplement your classes, or get rid of those first-time nerves.

Combat sports are great for weight loss. So get motivated, get up off of that couch, and get fit!

Disclaimer: This information isn’t a substitute for professional medical advice, diagnosis, or treatment. You should never rely upon this article for specific medical advice. If you have any questions or concerns, please talk to your doctor.

If  you want to become healthier, boost your energy, loose weight, gain muscles under surveillance of a professional, download The Coach App and change your life for better!

CAN YOU HACK YOUR CARDIO TO ACTUALLY BUILD MUSCLE?

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Cardio, or resistance? That is the question… Or so the traditional world of training would have you believe.

But no, that is not the only question. This either/or mentality is archaic, because another question is entirely possible: Cardio and training?

And the answer? Sure, why not! Here’s how to combine the two for a more effective workout.

For many years, the status quo maintained that combining cardio training and resistance training (aka strength training) would diminish the returns of the latter. This belief was due to research published on the topic. The problem, however, is that the research was carried out on rats.

Surprisingly, humans respond differently to the combination of cardio and resistance training. Recent studies show that it may even be more beneficial than separate cardio and strength workouts, provided that they’re planned correctly, of course.

How do I combine strength and cardio?

By hitting it hard with HIIT! High Intensity Interval Training, or HIIT for short, is your go-to cardio-and-strength combo workout. Not only does HIIT maintain and build muscle, but it’s also the best way to burn calories and shed fat. In fact, a 10-minute HIIT routine can burn as many calories as a 30-minute treadmill session.

So, what does a HIIT workout look like? It’s made up of alternating intervals of more intense activity, where you push yourself to 80% of your max output, and less intense activity, where you recover at 40% of your max output. HIIT’s a versatile blueprint you can apply to running, rowing, cycling, swimming, explosive jump squats, or burpees!
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Resistance, then cardio

This style of combining cardio and strength training is similar to HIIT. First, you perform a standard resistance workout, using weights or simply your body weight. Then you follow that up with a short burst of intense cardio.

For the strength component of the workout, go with a heavy, low-rep set of weighted repetitions, known as powerlifts. Perform squats, deadlifts, bench presses, strict presses, and rows. Aim for 3-5 reps for five sets. Generally, I do deadlifts, bench presses, and rows in one workout; and squats and strict presses in another.

Following your resistance training, smash out a 15-20-minute cardio workout. Or, even better, a HIIT workout! Just listen to your body. Don’t push yourself so hard that you burn out and never want to return to the gym. And never work through pain.

What will work best for me?

Focus on either muscle and strength gain, or fat loss and cardio. If you want to get ripped for that summer six pack, choose an all-out HIIT workout with explosive repetitions. If you want to increase muscle mass and strength, a resistance routine followed by a cardio or HIIT burst will produce better results. This, of course, accounts for the fact that following a resistance routine, your HIIT workout won’t yield peak performance.

Another option is simply to separate cardio and strength routines. But you can still have both in one day. Just perform one in the morning, and the other after work. My ideal routine is a 15-20-minute HIIT workout before work, and then a longer resistance workout after.

Whatever combination you decide on, take it slow to start off. Gradually increase your weights, reps, and intensity — and most of all, listen to your body. Now, go get those abs!

Disclaimer: This information isn’t a substitute for professional medical advice, diagnosis, or treatment. You should never rely upon this article for specific medical advice. If you have any questions or concerns, please talk to your doctor.

If  you want to become healthier, boost your energy, loose weight, gain muscles under surveillance of a professional, download The Coach App and change your life for better!

GETTING FIT — FAST — WITH EMS SPACEMAN TRAINING

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EMS stands for “Electronic Muscle Stimulation.” Originally, this medical technique was used to rehabilitate injuries. It could improve both muscle strength and joint range of motion, and alleviate tense or inflamed tissue. EMS was so useful that eventually it got adopted by an astronaut — because it could also reduce the loss of his muscle and strength in outer space!

These days, EMS is more commonly used in healthcare settings, though increasingly you can find it in gyms and even in homes.

Does EMS Training Really Work?

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That’s certainly what the science shows! Many of EMS’s benefits stem from its ability to increase the amount of oxygen red blood cells can provide to muscle tissue.

And that’s one reason it’s been so popular among athletes. This study on soccer players showed that seven weeks of EMS alongside their standard training schedule improved their jumping performance and kicking capacity. And this study on rugby players evidenced similar improvements in strength and jumping (although other areas, such as sprinting, didn’t improve).

And aside from its benefits on training and rehabilitation, EMS has also been claimed to improve the following:

  • Spinal mobility
  • Structural balance and symmetry
  • Autonomic balance in the central nervous system
  • Metabolism (fat loss)
  • Insulin sensitivity

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How Does EMS Training Work?

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EMS sessions are typically short, 15-20 minute workouts that can be strength-based, cardiovascular, or both.

There are many EMS training facilities across the country, and more and more are popping up as the trend grows. You can also purchase your own equipment, although it’s a little pricey, with full-body equipment costing upwards of $500, and often a lot more.

If you want to train with EMS at home, then you should hire a personal trainer to get started. Unless you have experience using EMS, you won’t know how to adjust the strength of the electrical impulses in relation to your level of fitness and conditioning.

There’s one exception to this rule — the berurer EMS HomeSTUDIO. This uses pre-set levels of electricity and workouts for users with beginner, intermediate, and advanced levels of training. It’s a great alternative to the more pricey, long-term workouts alongside a personal trainer, although your use of the EMS device and your workouts won’t be as fine-tuned.

Save Time with EMS

If you’ve got the cash to spare, EMS can be a great way to enjoy more time-efficient workouts during your week. Or, it can be a great supplement to get that extra mile out of your training schedule.

Either way, if you decide to try it out, whether at the gym or at home, definitely get the assistance of a personal trainer, at least for the first session or two. They can show you how to get the most out of EMS.

Disclaimer: This information isn’t a substitute for professional medical advice, diagnosis, or treatment. You should never rely upon this article for specific medical advice. If you have any questions or concerns, please talk to your doctor.

If  you want to become healthier, boost your energy, loose weight, gain muscles under surveillance of a professional, download The Coach App and change your life for better!

GAINS IN THE GYM YOU ARE SIMPLY MISSING OUT ON

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The standard American diet, also known as the “Western pattern diet,” provides, on average, 2,200 daily Calories. Roughly 50% of that comes from carbohydrates, 15% from protein, and 35% from fat.

On paper, these levels fall within Acceptable Macronutrient Distribution Ranges (ADMR) as they’re defined by the Food and Nutrition Board of the United States Institute of Medicine. In practice, however, especially if you’re a gym-goer, the “standard” American diet food items providing those macronutrients are far from ideal.

What’s Wrong with Common American Dietary Habits?

According to the research, and as supported by USDA data, too many Americans eat “processed and artificially sweetened foods, and salt, with minimal intake of fruits, vegetables, fish, legumes, and whole grains.”

These dietary patterns have been associated with an increased risk for obesity, cancer, Crohn’s disease, type 2 diabetes, and other potentially lethal conditions.

But even if you’re disciplined enough to avoid added sugar, simple carbs, and processed foods, healthier modern diets are still likely to provide your body with insufficient nutrients.

According to the research, we need to consider seven crucial characteristics:

  • glycemic load
  • fatty-acid composition
  • macronutrient composition
  • micronutrient density
  • acid-base balance
  • sodium-potassium ratio
  • fiber content

And even though the modern diet is “associated with reduced risk of chronic diseases while providing adequate intakes of essential nutrients,” this simply means that you’re unlikely to suffer from starvation, malnutrition, scurvy, rickets, pellagra, or other ancient-sounding third-world diseases.

It’s nothing to get complacent over, especially for those of you who work hard on lifting weights and running sprints to sculpt the perfect body. If you spend a couple of hours every other day sweating in the gym, you might as well make sure that your nutrition — which is critical for weight loss, muscle gain, increased stamina, and strength — is on point.

Improving dietary habits is always better than turning to pills. Still, certain nutrition-related issues are pretty easy to fix with the help of some simple, safe, and inexpensive supplements. The idea behind this approach is to compensate for the lack of micronutrients, vitamins, and other crucial compounds by supplementing an already well-rounded whole-foods based diet.

Here’s our top 5 supplements which will make you feel healthy and look great, all the while improving your performance at the gym.

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#1. Creatine

First on the list is the most studied and the most beneficial supplement for strength and improved physical appearance. Creatine is naturally found in meat, eggs, and fish, and it does two things: boost the body’s reserves of ATP (the main energy source on the cellular level), and make your muscles retain more water, meaning you look bigger and more ripped compared with someone with the same level of lean body mass.

#2. Magnesium

This mineral is responsible for over 300 processes in the body. Magnesium helps improve functional muscle performance and is connected to a healthier blood pressure. Being deficient in magnesium has been linked to clinical depression and cardiovascular disorders. Great sources of magnesium include green leafy vegetables, nuts, seeds, and whole grains.

#3. Fish Oil

Fish oil is a great source of health-boosting omega-3 fatty acids. Mackerel, salmon, and sardines are great sources, but if fish isn’t your thing, supplements will do the trick. Aside from providing a strong anti-inflammatory and antioxidant effect, fish oil also improves muscle metabolism and functional response during physical exercise.

#4. BCAAs

Branched-chain amino acids (BCAAs) is an umbrella term for three essential amino acids: valine, leucine, and isoleucine. They’re all used as protein building blocks. Unlike other amino acids, they can’t be made by your body and need to come from your diet. Meat, poultry, fish, eggs, nuts, and dairy products are full of them, but a protein shake can be a great source of BCAAs as well.

Consuming BCAAs helps reduce physical and mental fatigue, as well as muscle soreness post-exercise. It may also increase lean muscle mass.

#5. Vitamin D

This vitamin, which acts as a hormone, is known to provide many health benefits, including improved muscle function and physical performance, as well as bone health. Eating fatty fish, beef liver, and vitamin-D-fortified foods, as well as getting enough sunlight, will provide your body with enough vitamin D.

According to the statistics, 50% of the population has vitamin D insufficiency. If you’re among that crowd, vitamin D supplements would be a great addition to your medicine cabinet.

Disclaimer: This information isn’t a substitute for professional medical advice, diagnosis, or treatment. You should never rely upon this article for specific medical advice. If you have any questions or concerns, please talk to your doctor.

If  you want to become healthier, boost your energy, loose weight, gain muscles under surveillance of a professional, download The Coach App and change your life for better!

DID YOU KNOW THAT SEX IS BETTER WHEN YOU WORK OUT?

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You already know that a number of things improve when you work out regularly. Let’s review some of them here…

Testosterone

Working out increases testosterone. The best ones that can really boost the hormone include sprint training or HIIT, and weight training.

Self Confidence

On top of the mood-related benefits of increased testosterone, working out will help you lose fat and gain muscle mass. Losing fat will accentuate the bone structure in your face, and gaining muscle will give you a more masculine body. When you look good, you feel good. When you feel good, you perform optimally in relationships and, of course, sex.

Endurance

Sex is exercise. Unless you’re a very selfish lover, it’s going to take some degree of movement, which can be very rigorous. Get out of breath when you’re making love? Well, regular cardiovascular exercise won’t just give you more stamina on the track or field; it will also give you more stamina in the bedroom.

Blood Flow

If you have a vascular disease — such as coronary artery disease, high blood pressure, diabetes, high cholesterol, obesity, or peripheral vascular disease — you’re at increased risk for harming the blood vessels in your penis. The result? Erectile dysfunction. Good news, though: Exercise staves off vascular diseases and can improve or even cure them.

Exercises That Can Improve Your Sex Life

So, what can you do starting today to boost your sex life and maybe even rev up that testosterone?

#1. Weight Lifting

Weight lifting increases your testosterone briefly during the lift. Deadlifts and squats are shown to cause the most dramatic increase.

To perform a deadlift:

  • Stand with your feet under the barbell.
  • Bend over with a straight back (very important!).
  • Bend your knees until your shins touch the bar.
  • Lift your chest up and straighten your lower back.
  • Take a big breath, hold it, and stand up with the weight.

To perform a squat:

  • Stand with the bar on your upper back, with your feet shoulder-width apart.
  • Squat down by pushing your knees to the side while moving your hips back.
  • Squat down until your hips are lower than your knees.
  • Stand up with your hips and knees locked at the top.

#2. Kegels

Kegels activate the pelvic floor muscles. These are the muscles you use to stop the flow of urine or to hold in a fart. Performing regular Kegels will lead to stronger erections and more control in the bedroom.

You want to tense these muscles without tensing your glutes. Practice locating them the next time you go to the toilet; all you need to do is stop or slow down the flow of urine. Once you’ve located your pelvic floor muscles, it’s easy to perform kegels exercises:

  • Tense the muscles for 10 seconds.
  • Relax the muscles for 10 seconds.
  • Repeat this five-to-ten times, up to three times a day.

#3. Cardio

As mentioned, cardio will give you more stamina in the bedroom. Run, cycle, swim, row, run long distance, do sprints, or do HIIT. Just do it. The more you can exert yourself without getting out of breath, the more you’ll be able to exert yourself in the bedroom. Simple.

The Crunch

Working out will not only improve sex in more ways than one, but it will also improve your daily life, your mood, and your health.

Add exercise regularly, and build up slowly. Increase in increments and aim to train for at least three 30-minute sessions per week — or more, if possible. You’ll see the effects on your sex life pretty fast. So go get ’em, tiger.

Disclaimer: This information isn’t a substitute for professional medical advice, diagnosis, or treatment. You should never rely upon this article for specific medical advice. If you have any questions or concerns, please talk to your doctor.

If  you want to become healthier, boost your energy, loose weight, gain muscles under surveillance of a professional, download The Coach App and change your life for better!

MAN ENOUGH FOR YOGA? IF NOT, GET WITH THE PROGRAM

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Yoga has been around for 5,000 years, and these days it’s enjoyed a rapid surge in popularity. In fact, between 2012 and 2017, the percentage of yoga practitioners in the U.S. grew from 9.5% to 14.3%. That’s probably because an increasing number of people are realizing that yoga isn’t just glorified stretching. And it’s not something exclusive to herbivore “hippie” types or hyperflexible skinny chicks. It’s also for — and even eagerly practiced by — Special Ops soldiers, NHL stars, and UFC fighters!

If you’re into weight-lifting, functional training, and “future-proofing” your body, yoga is also for you. Because chances are, your body lacks a kind of mobility, flexibility, and agility that no simple stretches or jogging routines can provide.

So yes, whatever your current workout routine, physique, and fitness goals are, you’re sure to benefit from a weekly yoga class or two. And as long as you have an internet connection, you won’t even need to leave the comfort of your own home to practice. Because unlike many sports and other exercise activities, learning yoga exclusively from home is entirely possible. There’s little-to-no risk of injury involved, and the only equipment you need is a mat.

Need more convincing? Well, yoga can be fun! And of course, you reap many rewards. Here are just a handful…

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#1. Reduced stress and anxiety

By lowering cortisol levels, yoga can help reduce stress. Even just three months of consistent practice can cause a permanent “significant decrease of perceived stress.” Practicing yoga is also associated with increased brain GABA levels, which can improve mood and decrease anxiety.

#2. Improved sexual function

A growing body of research suggests that yoga can support male sexual health. In fact, a 2010 study published by The Journal of Sexual Medicine says that yoga can significantly improve literally all domains of sexual function: desire, intercourse satisfaction, performance, confidence, partner synchronization, erection, ejaculatory control, and orgasm. And all that was required among research participants was just 12 weeks of practice.

Moreover, yoga has even been shown to help patients with clinical premature ejaculation and erectile dysfunction.

#3. Better overall health and quality of life

Yoga appears to be equally beneficial for both healthy and ailed individuals in terms of quality of life and general well-being. For example, among diseased populations, yoga has been shown to improve fatigue, erectile dysfunction, and urinary incontinence in prostate cancer patients, and speed up recovery in stroke patients. And among healthy populations, yoga may can improve a variety of health-related outcomes — as well as or even better than strength exercises can!

Disclaimer: This information isn’t a substitute for professional medical advice, diagnosis, or treatment. You should never rely upon this article for specific medical advice. If you have any questions or concerns, please talk to your doctor.

If  you want to become healthier, boost your energy, loose weight, gain muscles under surveillance of a professional, download The Coach App and change your life for better!

8 REASONS WHY YOU’VE STOPPED LOSING WEIGHT

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Weight loss is a journey with many battles. Sometimes we win, other times we lose. It’s not uncommon that after a few weeks of impressive results, the numbers begin to drop until they hit a dead end.

If you’ve plateaued, perhaps you need to approach weight loss with a new perspective. To help you get back on track, we’ve put together eight possible reasons for your weight loss setback that you need to address.

#1. Insufficient Calories

In a bid to lose weight, many people trim their serving sizes to reduce caloric intake. However, that move can prove counterproductive. The average woman requires a minimum of 1,500 Calories to lose weight, while the average man requires 2,000 Calories.

If you’re consistently eating significantly less than this, you’ll put your body into starvation mode, forcing it to cling to every ounce of fat it can.

#2. Infrequent Eating

Successful bodybuilders and dietitians recommend that you eat periodically throughout the day. This will help keep your blood sugar levels stable, preventing you from intense cravings that could leave you mindlessly snacking on sweets.

#3. Insufficient Protein

Converting fat to muscle is the goal of losing weight. As a rule of thumb, the more muscle you have, the more energy your body uses up. To keep your newly developed muscles, your daily protein intake should be around 1g per kg of body weight.

#4. Inadequate Rest

Your late nights and stressed mind can be a major reason you’ve hit a weight loss roadblock. According to dietitian Roy Gildersleeve, constant worrying and consistent sleep deprivation (i.e. clocking in fewer than 6 hours of sleep daily) can negatively affect your waistline.

How? Because of the disruption to your hormonal balance, which boosts cortisol levels. Excessive cortisol is an identified cause of belly fat.

#5. Excessive Indulging

It’s not a bad idea to give yourself a treat after reaching a new milestone, but don’t go overboard. If you scarf down an extra 500-Calorie burger three times a week after your workouts, you’ll have accumulated 6,000 Calories by the end of the month.

#6. No Tracking Plan

You might have the best of intentions to shed weight, but be sure to follow through. You already know that you need to eat healthy foods, engage in physical activity, and get a sufficient amount of sleep every night. But the challenge is to do all that regularly. Consistency is key. So to help you out, consider monitoring your progress!

Failing to track your routine, caloric intake, and sleep might lead you to becoming lax with your goals over time. So it’s a good idea to record, but you don’t have to be obsessive about doing so. If unusual eating habits develop or you find yourself getting anxious trying to be perfect with your monitoring, ease up.

#7. Irregular Workouts

We’ve mentioned this above already. But it’s worth repeating. If you’re serious about losing weight, you can’t ignore regular physical activity. Inconsistency, especially with your exercise regimen, could significantly slow your weight loss progress. To keep the fat at bay or even turn your existing fat into muscle, you need to judiciously follow through with your exercise routines.

#8. Too Much Booze

Yes, your favorite cocktail could be hindering your weight loss. A serving of frozen margarita could contain as many as 700 Calories. In addition to its high-calorie content, alcohol tends to increase appetite.

In a study published in the American Journal of Clinical Nutrition, research participants who consumed alcohol ate 30% more food than those who opted for a placebo. If cutting down the number of glasses you take weekly can keep you on track with your weight loss, then by all means, do so.

HOW CHEAT DAYS CAN IMPROVE YOUR RESULTS AT THE GYM

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This is something the bodybuilding community has debated about for ages. But the verdict? Cheat days are good for you!

We took a closer look at the science behind cheat meals and their effect on athletic performance, and we have a much more solid understanding of the mechanism.

First, to get the obvious answer out of the way, let’s talk about diet adherence. This is arguably the most important factor in reaching any dietary and fitness goals. And it’s potentially the main reason that keto, the carnivore diet, and “dirty” diets are so popular. Sticking to a strict way of eating can be mentally and emotionally exhausting. Fortunately, allowing for one day a week where food rules don’t apply certainly makes it easier.

So aside from the mental and emotional benefits of a cheat meal, what are the physical benefits? Here are three.

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#1. No More Plateaus

The longer you diet, keeping your body in a caloric deficit, the harder your body “fights back.” There are a couple of ways it can do that.

For instance, low body fat and a large caloric deficit decrease the level of leptin. This hormone promotes satiety, so smaller amounts of it increases appetite. Your body also adapts its energy expenditure, making you less likely to want to burn those precious calories.

One well-planned cheat meal a week helps counteract those adaptations. It will increase muscle glycogen, decrease hunger levels, and allow for better athletic performance. So, your gym improvements won’t plateau.

#2. Replenished Glycogen Stores

Speaking of muscle glycogen, since your cheat meals are more likely to be heavy on carbs, they provide a great opportunity to restore your glycogen levels. If you’re dieting and still working hard at the gym, your muscle glycogen will tend to be on the lower side, as this is what your body uses for energy during exercise. That makes for tougher workouts and impaired performance. Consuming simple carbs and sugars in a controlled manner during your re-feed cheat days is a great way around this problem.

A great side-effect of occasional high-carb intake is that it helps your muscles retain more water, making you look bigger and more muscular for a few days after the cheat meal. Just make sure to stay hydrated, so it’s your muscles and not your face that’s swollen.

#3. Improved Hormonal Balance

Last but not least, a high-calorie cheat meal can temporarily speed up your metabolism and have a positive effect on hormonal health.

Aside from increasing leptin levels, a once-in-a-blue-moon cheat meal will also decrease perceived hunger by lowering your levels of ghrelin, the hormone your body uses to signal hunger.

If your guilty-pleasure meal is also high in fat, it can provide your body with the necessary building blocks to synthesize other hormones, including testosterone.

To Cheat Well, Follow the Rules

There’s one problem. Imagine you’re maintaining a caloric deficit of about 200 Calories/day. This means that one lazy, dessert-laden Sunday when you consume, say, 1,000 Calories above your daily goal, can cancel out the whole week of disciplined eating and moderation.

So, here’s one critical piece of advice when it comes to cheat days: Do your math. Know your maintenance, track your caloric intake, and think in weeks instead of days. If you’re planning to gorge on takeout during the weekend, “make room” for it and maybe fast for a day or skip dinner for a couple of days in a row.

To sum it up, as long as you’re doing a good job at managing your average daily caloric intake, a cheat day won’t hurt. From diet adherence to hormone production, there’s nothing some pizza and ice cream can’t make better.

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ON A FAST? THESE FOOD ITEMS WON’T BREAK IT!

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Before diving into what you can and can’t eat during a fast, it’s important to get clear on why you’re fasting in the first place. It only makes sense that different food items can support different goals!

So, Why Do You Fast?

Generally, there are three main reasons to observe a fast. The most common reason, especially as far as intermittent fasting is concerned, is weight loss. If this is your goal, you’re after two things: calorie restriction (duh), and improved sensitivity to the blood-glucose-lowering hormone insulin. Having an empty stomach for at least 16 hours a day will definitely help.

Another reason for periodic fasting is longevity and overall health. If this is what you’re after, then your goal is autophagy, a process of cleaning out damaged cells, in order to regenerate newer, healthier cells. The general consensus is that autophagy kicks in full force about 24 hours into your fast.

The last reason for fasting is gut health, which has gained more and more popularity. We know surprisingly little about how our gut microbiome works and what exactly it needs to stay diverse and healthy, but we know for sure that fasting can favorably influence the gut flora. If that’s your reason for fasting, then you’ll need the most discipline. Literally everything except water will break your fast’s ability to support gut health, period. Your gut can’t rest when it’s busy processing your stomach’s contents.

Those of us who fast for weight management or longevity are luckier, though. The general rule of thumb is this: If it’s calorie-free or has fewer than 50 Calories, it will not break your fast. Things get a little more complicated if you’re fasting for health as opposed to weight loss, though, and this is mostly due to the limited research.

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That’s All Good and Well, But Tell Me Already — What Can I Have?

Again, it depends on your goals. To help you get the most out of your fasts, here’s a list of food items that will and won’t support your particular fasting goals.

Black coffee: Does not break a fast

Coffee with milk: Does not break a fast if you keep it under 50 Calories (±50 ml or 1.7 oz of milk)

Coffee with cream: Does not break a weight-loss fast if you keep it under 50 Calories (±2 teaspoons of cream); may break a longevity fast, regardless of the amount of cream

Bulletproof coffee: Likely does not break a weight-loss fast, but may break a longevity fast

Tea: Does not break a fast if no sweeteners are used (see below for more details on sweeteners)

Bone broth: Breaks a fast

Apple Cider Vinegar: Does not break a fast

Regular chewing gum: Breaks a fast

Sugar-free gum: Does not break a fast (depending on the sweetener used)

Diet soda: May break a fast if sweetened with sucralose

Aspartame-sweetened sodas: Likely break a longevity fast and a weight-loss fast

Stevia: Does not break a fast

Monk Fruit: Does not break a fast

Sugar Alcohols (sorbitol, mannitol, xylitol, maltitol, maltitol syrup, lactitol, erythritol, isomalt and hydrogenated starch): Likely do not break a fast

Hopefully, this list will help you the next time you’re in your kitchen mulling over whether something will break your fast. But remember, you’ll get the most benefit out of your fast if you fully commit and stick to water.

That said, adding some ice, a squeeze of lemon juice, and a dash of stevia will make that glass of water a much better alternative to a diet coke. So feel free to cut the corners a little when needed. After all, what good is a healthy eating habit if you have to suffer and struggle to sustain it in the long run?

If  you want to become healthier, boost your energy, loose weight, gain muscles under surveillance of a professional, download The Coach App and change your life for better!

MOUTH-WATERING FAT BOMBS TO MAKE AT HOME

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If you’re on keto and find yourself running out of options to get quick boosts of energy for workouts, you might be tempted to reach for those energy bars, gels, or drinks again. Don’t! You know they’re loaded with sugar. And you know that exceeding your 20-30-gram daily carb allowance means saying goodbye to all the energy-boosting and health-promoting effects of ketosis.

Fortunately, fat bombs can help. If you haven’t heard of them yet, they’re little balls or bars or cups of keto goodness. Not only are they great at providing quick shots of energy, but they’re utterly delicious, too. So much so that it’s way too easy to splurge on them (try not to). And what’s more, keto bombs are pretty easy to make.

If you’re not on keto, we don’t discriminate! You’ll still find these treats quite tasty.

So without further ado, here are our favorite fat bombs…

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#1. Nut Butter and Chocolate Fat Bombs

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Ingredients

  • Any nut butter or coconut butter, ½ a cup
  • Unsweetened cocoa or cacao powder, ¼ cup
  • Coconut oil, ¼ cup
  • Stevia, 1 Tbsp
  • Salt, 1 Tbsp (optional)

Instructions

  1. Add all dry ingredients into a bowl.
  2. Melt the coconut oil.
  3. Stir coconut oil into the bowl of dry ingredients; mix everything together well.
  4. If the mixture is too dry, add a little more melted coconut oil.
  5. Pour the mixture into a silicone mini cupcake tray.
  6. Freeze to set the fat bombs.
  7. Keep refrigerated for up to two weeks, or freeze for up to six months.

There you have it, simple, chocolatey goodness, ready to boost your brainpower or give you some extra energy at the gym.

#2. Lemon Fat Bombs

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For a more citrusy, refreshing hit, try these!

Ingredients

  • Creamed coconut, 200g
  • Extra virgin coconut oil, ¼ cup
  • Lemon zest, 1-2 Tbsp (make sure you purchase unwaxed lemons, or wash off the wax)
  • Stevia, 15-20 drops
  • Pinch of salt (optional)

Instructions

  1. Soften the coconut oil (you can let it sit at room temperature).
  2. Grate the skin of two or three lemons to get enough zest. Be careful not to grate some of the white, bitter pith, too.
  3. Place all ingredients into a bowl and mix well.
  4. Fill a silicone mini cupcake tray with the mixture.
  5. Leave the filled tray in the fridge for 30-60 minutes.
  6. Keep refrigerated for up to two weeks, or freeze for up to six months.

#3. Cheesecake Fat Bombs

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Finally, if you’re craving something decadent, how about these cheesecake fat bombs? Yes, that’s right, cheesecake.

Ingredients

Base

  • Cream cheese, 2oz
  • Butter, 2oz
  • Refined coconut oil, ¼ cup
  • Erythritol, 1 Tbsp
  • Vanilla extract, 1 tsp

Top

  • Refined coconut oil, ½ cup
  • Erythritol, 2 tsp
  • Cocoa powder, 1 tsp

Instructions

For the base

  1. Using a medium-sized mixing bowl, melt the butter and beat the cream cheese, adding in the melted butter until mixed together.
  2. Add the coconut oil, erythritol, and vanilla extract, and stir until mixed well.
  3. Divide the mixture evenly between 12 slots in a silicone mini cupcake tray; each cupcake slot should be three-quarters full.
  4. Smooth out the tops with a small teaspoon. Place into the freezer for 20 minutes until somewhat firm.

For the top

  1. Get the top mixture ready while the bottom sets in the freezer. Grab a separate bowl and stir the coconut oil, erythritol, and cocoa powder until mixed well.
  2. Pour the mixture on top of the base layer (after it has been in the freezer for at least 20 minutes).
  3. Freeze until completely set, around 4 hours.

Explode Your Taste Buds with Keto Bombs!

Fat bombs can be a great way to boost your energy while in ketosis. Use our recipes to keep your carb allowance in check, while still being able to enjoy some sweet and tasty treats.

Just make sure you’re hitting your workouts throughout the week. Being on keto is a great way to burn fat, but you can’t sit on your couch eating fat bombs all day. Enjoy them — but as always, like all good things, in moderation.

If  you want to become healthier, boost your energy, loose weight, gain muscles under surveillance of a professional, download The Coach App and change your life for better!

PROBIOTICS — MAKING FRIENDS WITH FRIENDLY BACTERIA

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The OPINION is our platform’s user-generated magazine. The views expressed in the OPINION are those of the authors and do not necessarily reflect the position of the Coach or its experts.

Probiotics are live bacteria and yeasts that are beneficial to your microbiome — your gut’s rich ecosystem of microorganisms with various functions. Your microbiome, however, can become imbalanced when one or more kinds of those microorganisms overgrow. This can lead to all sorts of ailments.

Fortunately, by supplementing with probiotics, you can help improve that balance and boost the health of your digestive system.

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Probiotics and Physical Health

Why are probiotics so cool? Too many reasons to count. But here are a few highlights, just to get started:

  • Improved metabolism and energy levels. Think about it: You eat for fuel. But that fuel needs to be extracted from the food you put through your gut first. That’s what probiotics are good at doing!
  • Improved weight loss. Probiotics have also been shown to be closely linked to weight. Studies have shown that certain bacteria can even influence hormone production, such as the hunger hormone ghrelin. Probiotics can help keep those hunger-boosting bacteria in check!

Probiotics and Mental Health

First, did you know that your gut is intimately connected to your brain? They literally communicate with one another. In fact, they’re so intertwined that the gut has commonly been referred to as the “second brain.”

Not only can your microbiome affect your hunger levels throughout the day, but it can also affect your mood — contributing to feelings of happiness, contentment, or even sadness.

Recent evidence has linked stress-related mental health issues like anxiety to IBS, a condition which itself can be due to poor microbiome health. Unfortunately, this is still a developing field of study, and it’s not known precisely how to structure an optimal microbiome. But scientists agree that generally speaking, the greater the diversity, the better. So whether you’re suffering from stomach problems or the blues, probiotics can help.

What Probiotic Supplements Should I Have?

Many store shelves are full of probiotics! Most products use a combination of two or more strains of bacteria, or yeast. Lactobacillus and Bifidobacterium are a common pairing. Some products also include prebiotics, which feed the probiotics.

In my opinion, live, liquid probiotics are always the way to go. I prefer Symprove because it works for me and seems to improve digestive health. And I love that a study reports statistically significant improvements in IBS symptoms because of the probiotic!

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If you’re struggling to decide, just go with your gut feeling. Jokes aside, you better do some research. But we know you’ll make the right choice for you.

What About Natural Probiotics?

It’s great you asked! Probiotic supplements are great, but you don’t necessarily need them.

To help your gut’s good bacteria thrive, eat lots of fiber. As you probably already know, you can get that in fruits and veggies.

  1. You can also enjoy probiotic-rich foods, such as yogurt, sauerkraut, pickles, kimchi, and miso. Certain cheeses even have probiotics, such as gouda, cheddar, and mozzarella!
  2. Also, stock up on salmon, trout, walnuts, and/or flaxseeds. Healthy bacteria love healthy fats.

So, if you don’t want to add yet another supplement to your diet, you really have no excuses not to get your share of probiotics. Because really, they’re everywhere!

Disclaimer: This information isn’t a substitute for professional medical advice, diagnosis, or treatment. You should never rely upon this article for specific medical advice. If you have any questions or concerns, please talk to your doctor.

If  you want to become healthier, boost your energy, loose weight, gain muscles under surveillance of a professional, download The Coach App and change your life for better!

THE TRUTH ABOUT INTERMITTENT FASTING

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Intermittent fasting (IF) stands out in the world of diets and nutrition trends. Calling IF a fad would be a serious mistake, although this is a common misconception. If you practice IF and often decline your coworkers’ invitation to lunch, we’re willing to bet good money that they’ve warned you numerous times about how dangerous it is to “starve yourself.”

But don’t worry, we’ve got your back. Here’s why you should just keep smiling and nodding, or (if you’re up for it) try to convince them to jump on the IF bandwagon.

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Intermittent fasting is natural

The whole “breakfast, lunch, and dinner” ritual is a modern invention defined by the working hours that became the norm after the Industrial Revolution. Do you really want your health to be defined by the habits of mid-18th century factory workers?

There’s plenty of evidence that early humans had no set meal frequency; they just ate whenever food was available. The Ancient Romans ate one meal a day, and many other modern and bygone cultures never adopted the Western 3-to-5 daily meal schedule, thriving instead on as few as 2 meals a day.

And prolonged fasting is a big part of most world religions. These fasts are known to have favorable effects on several health-related outcomes, such as blood pressure, blood lipids, insulin sensitivity, and biomarkers of oxidative stress.

Intermittent fasting helps melt fat and grow muscle

All the plentiful anecdotal evidence aside, science actually supports these claims with rigorous research. A 2017 paper, for example, concluded that greater weight loss can be achieved with IF, compared with calorie restriction.

Another study, from 2016, published in the Journal of Translational Medicine, showed that weight loss due to fasting for 16 hours at a time did not affect muscle mass. So, if your goal is bulking or body recomposition, IF might be a great help!

Speaking of muscle growth, fasting has been shown to increase the secretion of human growth hormone. It also improves body composition by decreasing body fat and maintaining muscle mass.

Intermittent fasting regulates the insulin response and reduces inflammation

IF boasts many health benefits beyond weight loss and improved physical appearance. Multiple studies have shown that time-restricted eating reduces inflammation and improves chronic inflammatory diseases. There are multiple speculated mechanisms behind this improvement, such as general anti-inflammatory action, autophagy, and improved gut microbiome. Whether it be intermittent fasting or alternate-day fasting, such restrictions improve overall health considerably. If this does isn’t convincing, then what is?

And the list goes on…

It was a struggle to pick just three top reasons for getting into IF because the list of benefits is vast. Feel free to do some more research to uncover these for yourself!

But if you want to improve your health, clear your mind, and simplify your eating habits, choose your IF tracking app of choice (or just get a timer going), and see what wonders it can do for you!

Disclaimer: This information isn’t a substitute for professional medical advice, diagnosis, or treatment. You should never rely upon this article for specific medical advice. If you have any questions or concerns, please talk to your doctor.

If  you want to become healthier, boost your energy, loose weight, gain muscles under surveillance of a professional, download The Coach App and change your life for better!

TOO MUCH OF A GOOD THING

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Bad news, all that calcium might be doing more harm than good to your body. What exactly is the problem? Well, when it comes to supplements, there’s much more to consider than just what to take. Of course, you have to be careful about when, how, and why. But what you may not realize is that you also have to look at the “what else?”

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One of the best examples involves calcium, the most abundant mineral in the body.Calcium is crucial for the healthy functioning of so many organs, including bones and even the brain! Perhaps, then, it comes as no surprise why calcium supplementation is so prevalent. In 2011, in fact, a study showed that more than half of adult Americans — and up to 64% in certain age and sex groups — took calcium supplements.

And to this day, the U.S. is still a leader in calcium fortification. So, whether you’re a health nut or a junk-foodie, you’re definitely getting your fair share. Everything from milk and cereal to frozen pizzas and canned beans is fortified with calcium.

Unfortunately, recent research has raised doubts about the efficacy of calcium supplementation. About 55% of Americans over 50 years old suffer from either osteoporosis or low bone mass, and this figure is more than double compared with figures from certain European countries like Germany and France. What gives?

According to science, an imbalance in the intake of certain important minerals might be the culprit. While some compounds (like certain vitamins) shouldn’t be taken together since their effects would cancel each other out, other compounds (like certain minerals) act in synergy — meaning they need to work together for the body to receive any benefits.

As for calcium, most of its health benefits actually come from its interaction with magnesium. And while your body doesn’t rely on magnesium to absorb calcium, one without the other can become toxic and cause hypercalcemia — an excessive concentration of calcium in the blood. This can lead to weaker bones, kidney stones, high blood pressure, and a low heart rate.

Without sufficient magnesium levels, calcium is deposited into blood vessels, soft tissues, cartilage, and kidneys. And while your body can easily excrete excess magnesium, excess calcium remains in your system and is reused again and again. So, to prevent hypercalcemia, it’s critically important to balance calcium with the right amount of magnesium.

Most supplements have a calcium-magnesium ratio of 2:1 — a ratio that was originally suggested as a limit not to be exceeded. So, if you take such supplements and consume a standard high-calcium, low-magnesium American diet, you’ve got a recipe for disaster. Just one or two glasses of fortified milk can throw you off balance.

While supplementing with calcium is generally a good idea for people over 25 years old, making sure that calcium is balanced with magnesium is even more important. A ratio of 1:1 is a good place to start, especially if your diet includes magnesium-rich products like seafood, beans, nuts, and seeds.

And when picking up your next batch of magnesium supplements, make sure you read the label carefully. There are many different types available on the market, each with its own uses and benefits. Generally, magnesium citrate, magnesium malate, and magnesium chloride are good options. But of course, do your research — and when in doubt, always consult a medical specialist, especially if you have any pre-existing conditions.

Disclaimer: This information isn’t a substitute for professional medical advice, diagnosis, or treatment. You should never rely upon this article for specific medical advice. If you have any questions or concerns, please talk to your doctor.

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