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!

“Anxiety is unfocused fear.”-Dr. Arthur Brooks

Many report to having anxiety. They report trouble sleeping. Feeling exhausted physically and mentally. The number of people that are on anti-anxiety medication is mind blowing. Anxiety can take over our minds and bodies leaving us depleted and incapacitated.

Yet have we ever tried to identify the real source of our anxiety? When we feel anxiety, it’s often very ambiguous. We know we’re afraid, but it is difficult to identify the real reason. The brain craves certainty above all else. So when the future and the outcome are unknown, the brain goes into panic mode.
“The brain mistakes ambiguity for danger.”- Dr. Bill Anton

When feeling anxious, a powerful tactic is first to “Focus Your Fear”.
-Identify the fear.
-Name the fear.
-What is the real fear that is causing me to feel this way?

Strategic Tip: Put your fears into words through writing or speaking. Specifically writing stimulates a part of the brain that is associated with rational thought.

Example:
I feel anxious. Why?
Because cashflow is tight in the business and I don’t know what is going to happen. (source of fear)

If cashflow is tight in the business, what are some real possible scenarios? (and then what?)
Example 1: Our Rational brain: We have some sources of liquidity we can use to get us through this tough time. We could use X, Y,Z… If none of those are good, we could do strategy A, B, C….

Example 2: Our Emotional brain: The bank is going to close on us. We’ll have to layoff all our employees. We’re going to lose our house. My wife and kids will end up homeless. I’ll ruin my kids lives. They’ll hate me. We’ll lose everything. I’ll end up divorced. I will be a big disappointment to my parents and my kids. My life will be one big, wasted failure.

As crazy as Example 2 (emotional brain) sounds, this lives inside all of us. The unknown drives our brains crazy. It turns one unknown situation into an Armageddon that is going to completely destroy our lives RIGHT NOW! Guess what? The entire future is unknown, so the brain will continue to freak out forever, if we let it.

Focusing our fear brings clarity to what is real and unreal. It will quiet our mind. We’ll see that while we cannot know the outcome with certainty, it is very unlikely that the many terrible things in our minds will not come to pass. And if the bad things do happen, it will most likely not be nearly as bad as we imagine.

Practical Takeaway: When you’re feeling anxious, focus your fear. Identify it clearly by putting it into words, verbalizing or writing. This will automatically lead to rational, strategic thought.

Continuous Glucose Monitors (CGMs), initially developed for diabetes management, have emerged as a game-changer for non-diabetic individuals seeking to optimize their health. Beyond tracking glucose levels, CGMs provide unique advantages that contribute to overall well-being.

1. Enhanced Dietary Awareness:
Wearing a CGM offers real-time insights into how different foods impact blood glucose levels, empowering non-diabetics to make informed dietary choices. Research, such as the study in Cell Metabolism (Zeevi et al., 2015), underscores the variability in blood glucose responses to meals, emphasizing the importance of personalized nutrition.

2. Performance Optimization:
For fitness enthusiasts, CGMs offer valuable data on how various exercises influence blood glucose. This information, supported by the American Diabetes Association (Colberg et al., 2016), aids in tailoring workout routines for improved performance and recovery.

3. Stress and Lifestyle Management:
Understanding the correlation between stress levels and blood glucose fluctuations is a unique benefit of CGMs. This data helps non-diabetics identify patterns, contributing to effective stress management and healthier lifestyle practices.

In conclusion, CGMs extend their benefits beyond diabetes management, providing non-diabetic individuals with tools to make informed dietary choices, optimize physical performance, and manage stress for overall health improvement.

In the midst of our fast-paced lives, the Japanese practice of Shinrin Yoku, or forest bathing, offers a serene retreat for holistic well-being. Beyond a mere stroll, it’s a mindful immersion in nature, backed by scientific evidence revealing numerous health benefits.

Scientific studies, such as those published in the Environmental Health and Preventive Medicine and the International Journal of Environmental Research and Public Health, underline the stress-reducing effects of Shinrin Yoku. Forest environments, laden with phytoncides, have been linked to enhanced immune function, as highlighted in the latter study.

Moreover, forest bathing is a boon for mental health, with research from the Journal of Affective Disorders showcasing its potential to alleviate anxiety and depression. Another study in the Journal of Experimental Psychology: Learning, Memory, and Cognition suggests that time in nature, particularly forests, enhances cognitive function, fostering improved concentration and creativity.

As we navigate the demands of modern life, integrating Shinrin Yoku—whether in expansive forests or urban green spaces—invites a mindful connection with nature. This practice, rooted in simplicity, emerges as a profound means of revitalization, urging us to unplug and embrace the therapeutic embrace of the natural world.

The science of neuroplasticity emerges as a powerful ally, offering a roadmap for reimagining ourselves and unlocking potential. Neuroplasticity, the brain’s ability to reorganize itself by forming new neural connections, allows us to reshape our thoughts, behaviors, and ultimately, our identities.

One method to leverage neuroplasticity is through mindfulness practices. By cultivating present-moment awareness, we can rewire neural pathways associated with stress and negativity. Meditation and mindfulness exercises enhance neuroplasticity, fostering a positive mindset and reducing the impact of harmful thought patterns.

Another avenue for personal transformation is cognitive-behavioral therapy (CBT). This evidence-based approach targets maladaptive thoughts and behaviors, encouraging the formation of healthier neural connections. Engaging in activities that challenge our comfort zones and learning new skills also stimulates neuroplasticity, fostering adaptability and resilience.

Visualizing our ideal selves is a potent tool. The brain cannot distinguish between a vividly imagined experience and a real one. By consistently envisioning the person we aspire to be, we prompt neuroplastic changes that align with our desired identity.

The science of neuroplasticity invites us to become architects of our own evolution. Through mindfulness, cognitive interventions, experiential learning, and visualization, we can actively participate in the reimagining of ourselves sculpting a more resilient fulfilled version of who we are.