We all know exercise is necessary for muscle growth and that our microbiome affects our health, but did you know that our gut bacteria also play a key role in our body’s response to exercise?
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Findings from a new study published in The Journal of Physiology suggests there is a direct link between the health of our gut bacteria and muscle growth after exercise. In this study, scientists gave antibiotics to a group of female mice and kept another group as control. Both ran on a weighted running wheel for 9 weeks, after which the muscles of their arms and legs were measured.
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The key findings were that antibiotic use did not profoundly affect performance, but it did deplete gut microbiome levels, causing an imbalance in the gut microbiome. As a result (it is thought), this group was slower and had less pronounced muscle growth in response to exercise.
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This study suggests that for muscles to grow following exercise, an intact microbiome is necessary.
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In humans, research has also shown gastrointestinal health in ultramarathoners is critical for performance. For example, world-class runners have more of a particular type of bacteria that provide an additional source of energy, which is thought helps them run faster.
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So, until further research is done, consuming a “gut friendly diet” seems a good start to stay healthy and perhaps help your muscles grow bigger and stronger after exercise.

Many of us are looking for ways to stay young and although we can’t stop the clock, it seems there is a way to fight the aging process with a few lifestyle changes.

According to new research, part of the secret could be related to lifelong physical exercise.

The key findings of this research were that individuals aged 68 and above who were physically active throughout their life had healthy muscles that were more resistant to fatigue compared with individuals who were inactive, regardless of their age. They had more muscle stem cells, necessary for muscle regeneration, and protection against nerve decay.

Also noteworthy, the lifelong exercisers outperformed young (21 – 31 years of age) sedentary adults as they performed knee extension movements during heavy resistance exercises.

This is the first study in humans that confirms lifelong exercise, (cardio or resistance training) could delay some of the detrimental effects of aging.
So, it seems that lifelong exercise, even at a recreational level, may be an important piece of the puzzle for protecting us against age-related decline in muscle function.

*Preserved stem cell content and innervation profile of elderly human skeletal muscle with lifelong recreational exercise. The Journal of Physiology, 2022;

For fans, it’s hard to imagine a day without it. With an estimated 450 million cups of coffee consumed in the U.S. each day, coffee is by far a favorite of many.
It comes in so many delicious ways, black, with cream, with sugar, or even a skinny latte. There is something powerful and relaxing about sipping a steaming cup.

But, with so many studies yielding conflicting results, you may be wondering if drinking coffee is really good for you.
The good news is that study after study indicate that this ancient beverage, dating back to the 15th century, is full of substances that may help enhance your mood, your athletic performance, and even reduce risk of health conditions, such as cognitive decline, heart disease and Type 2 diabetes.
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You might not know, but caffeine aids in fat burning, since it can boost your metabolic rate by 3 – 10%. It also helps breaks down body fat, making ketones from free fatty acids available as fuel.
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Certainly, when we think about coffee, caffeine is the first substance that comes to mind, but coffee contains hundreds of antioxidants and other active substances that may protect against disease. In fact, studies show that it is one of the largest sources of antioxidants in the human diet.
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Welcome news! Coffee contains essential nutrients, which make their way into your brewed coffee, such as Vitamin B2, B5, B3, and minerals such as Manganese and Potassium.

Unfortunately, many coffee beans are sprayed with pesticides, which can negate some of the positive effects of coffee.
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So if you want to include coffee as part of your healthy lifestyle, try to get the highest quality organic coffee you can find. And, if you really want to take your coffee drinking to another level you can look for single-source organic coffee.
As with everything, too much of a good thing can become a bad thing. So know your limits and try to only consume coffee earlier in the day so that the caffeine doesn’t interfere with your sleep.

You have probably heard of the wonders of collagen for your skin and joints. But what is collagen? In short, it’s a protein that serves as one of the main building blocks for your bones, skin, hair, muscles, tendons, and ligaments. It gives the skin elasticity, which helps keep it plump and youthful and also helps to maintain the integrity of your cartilage, the rubber-like tissue that protects joints.

Unfortunately, collagen production begins to decline in our mid-20´s. This is why collagen supplements have become very popular as part of a beauty and joint health regimen.
But do we really need to consume extra collagen? After all, our body can make collagen from any protein, but it’s currently unclear if collagen from supplements is absorbed as well as natural dietary sources: bone broth, tendons and cartilage from chicken and meat, to name a few.

There are, however, other benefits from taking collagen. Collagen is rich in glycine, an amino acid necessary to produce glutathione, which is a powerful antioxidant that helps reduce oxidative stress and inflammation. In addition, a recent study* found that taking glycine before bed significantly improved sleep quantity and quality in people with tendencies towards insomnia.

If you are unsure about taking supplements, there are ways to protect and increase natural collagen production: eat foods rich in vitamin C and amino acids (such as citrus fruits, vegetables, lean protein, eggs), limit your intake of refined sugars and of course… use sunscreen and avoid smoking and alcohol.

* Journal of pharmacological sciences: “New therapeutic strategy for amino acid medicine: glycine improves the quality of sleep.”

We are living longer, no doubt about that, but for some people, many of those years are burdened with chronic diseases. This is why it’s important to make a difference between lifespan and healthspan.

Lifespan is the total number of years we live whereas healthspan is how many of those years we remain healthy and free from disease.
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Since we all want to age well, you may be wondering by now if there is anything you can do to live longer and healthy. In case you may be thinking genes are not on your side, it appears only about 20% of how long you live is determined by heredity.
This indicates that there are other factors, besides our genetics, that play a key role in both how long and how well we live.
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And research indicates that two of the most important things that can influence your longevity are what you eat and when you eat.
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As for what to eat, I recommend to consume wild fish, grass-fed meats, organic fruits and vegetables, and healthy fasts, while, avoided processed foods and refined sugars.
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As for when to eat, a form of Intermittent Fasting called Time Restricted Eating seems to be the choice due to its health-promoting benefits.
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Although more research is needed, restricting the time period in which you eat your meals and snacks on most days seems to help modify risk factors for diseases such as diabetes and cardiovascular, all of which work to extend your healthspan.
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Other lifestyle factors such as exercise, restorative sleep, and stress management are all important of course, but for now, it seems we can turn back the clock one bite at a time.

Have you ever felt lethargic and sleepy after a very large meal? This is likely something almost all of us have experienced many times in our lives.
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And there is a good reason for this! Large meals place extra stress on the body’s metabolic functions which can temporarily drain energy levels.
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Following a large meal, there is a rapid increase in blood sugar, or post-prandial glucose, levels. In response to these elevations in glucose, the body secretes large amounts of insulin and other counter-regulatory hormones to try to return to healthy (normal) metabolic state as quickly as possible.
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At first, this process may work well but if repeated constantly, it can lead to unhealthy cycle.
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As your blood sugar levels drop quickly, hunger tends to increase with a corresponding desire to eat again. If this cycle is not broken, then, it can set the stage for insulin resistance and other undesirable outcomes.
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As insulin is a fat-storage hormone, large meals may not only trigger the body to store body fat but can also dysregulate glucose stability, setting up a cycle of metabolic disruption and weight gain.
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And if your largest meal is late at night or close to bedtime, fat storage signals are likely to be increased, as the body’s glucose control is weaker later in the evening.
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Is there a solution?
Yes! A good strategy is to eat until you are about 75% full and you will feel more energetic and less hungry during the day.
Remember, every time you eat, you are influencing your metabolic health!

An important message of the Buddha was what you think you become, what you feel, you attract, and what you imagine, you create.

So this means we should watch our thoughts, our emotions, and mental images, as these greatly affect the reality we experience.

If you can learn to imagine, feel and believe what you want to occur and consistently hold this in mind, there is a good chance it will show up in your reality.

Importantly, you do not need to be a buddhist to experience this, as this process works no matter your religious belief or affiliation.

Of course, this does not mean that action is unnecessary. And if you can train your brain to imagine your goal, while taking actions towards the goal, this can help bring the goal into your reality.

This creative process can and should be fun. Just like all things, it just takes consistent practice.

Consistent inputs are truly the key to success. With them, momentum builds and life changing outcomes start to occur.

The goal is to get 1% better each day or 1/10th of 1% or whatever incremental improvement makes sense for you. This is how the process works and as much as we might want to skip a step this cannot be done.

The reality is that you have to lose the first pound if you want to lose 50 pounds, and you have to first get second faster if you want to get one minute faster in a mile run. Each step in the process is important as you move towards your goal.

So do what needs to be done to improve each and every day, and then over time you can enjoy the fruits of your labor. The key word here is consistent, which I think may be just the word that separates the pros from the amateurs.

Even when you don’t want to do it, you get it done and postpone rewards until later. The plan will work if you work it.

Maybe you’ve been trying to lose weight without positive results, but it’s never too late to get in shape. Unfortunately, most of the advice on the internet promising quick and easy results can be unhelpful and even misleading. So, if you are unsure of where to start, listen to your gut.
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The collection of bacteria living in your gastrointestinal tract has a lot to say about the food you are eating and its effects in your body. We know now there are clear connections between the foods we eat and the growth of specific bacterial species in the G.I. tract.

For example, when you eat the food preferred by the healthy bacteria in your gut, you end up with a diverse gut microbiome that helps prevent obesity and other health conditions. But the opposite could spur chronic inflammation and irritate your gut, making it harder to lose weight.
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In a study published in April 2021 in BMJ Journals, scientists found that certain foods in the Western diet (large amounts of meat, processed foods, sugar and alcohol) are more likely to promote harmful gut bacteria and increase inflammation.

But those who ate more fish and plant-based products in line with a Mediterranean diet appeared to be less likely to experience elevated levels of inflammation.
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And last but not least, good news for coffee lovers! They are more likely to have a type of bacterium that has anti-inflammatory properties. Cheers!

When you sleep less, you are more likely to eat more the next day, as you have probably experienced. This relationship has been consistently shown in previous research.

But up until recently, no study had examined the effects of training individuals to sleep more on changes in food intake and body weight.

A recent study* published in JAMA last month did just that and the findings are quite intriguing.
The participants, who all reported getting less than 6.5 hours of sleep a night, were randomized to receive sleep hygiene recommendations or to a control condition.

After 2 weeks, the participants in the intervention group reported sleeping 1.5 extra hours each night. These participants also reported eating approximately 270 fewer calories per day and losing about 1 pound of body weight.

If this reduction was maintained over time, a relatively large weight loss could occur just from sleeping a bit more. In addition, the participants who slept more reported having more energy during the day, feeling more alert and being in a better mood.
So, it seems a little extra Zs can pay huge dividends.

All it takes sometimes is a small lifestyle change to set you on the path of weight loss and greater well-being.

*JAMA Intern Med. Published online February 7, 2022. doi:10.1001/jamainternmed.2021.8098