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Happiness, May Be One Step Away…
Surely I’m not the first one sharing this bit of “innovative” information with you but it’s to simply encourage getting outside more… Don’t just take my word for it, Havard Researchers share in their own words how mental health can be improved by simply getting outside. Not only ust improving mental wellbeing but also increased…
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We Are All Human: Preserve Your Health
Although we cannot control some things in our life, do have power over how we live our life today… Bruce Willis publicly diagnosed with (dementia), Jeff Bridges (lymphoma), Michael J Fox ( parkinson’s), Kristen Bell (depression and anxiety). Michael J Fox once said: “I have a wheelchair that I use every now and then and…
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Combatting Sarcopenia: Preserving Muscle Mass for a Fuller Life
Combatting Sarcopenia: Preserving Muscle Mass for a Fuller Life Sarcopenia is a condition characterized by the loss of muscle mass and strength that occurs with aging. It affects adults over the age of 60 and can have a significant impact on health and quality of life. Some of the effects of sarcopenia in aging adults…
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More Confusion With Influencers vs Professional Coaches
There is no “Good” and “Bad” necessarily (Depending on intent): I imagine there’s good intention with many individuals out there posting videos or photos of themselves shirtless as they embark on their 1-3 year fitness journey while searching for an article that perfectly fits the narrative they want to share (unknowingly confirmation bias). The fact…
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Embrace Movement for a Healthier, Happier You!
If you have been following my blog you’ll find I’m very pro-movement. Not only because It has helped myself and the thousands of individuals I’ve helped take back their life through pain, injury, and physical limitations; but because there’s global research that also backs up this seemingly “magic health supplement” called exercise. I have…
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Boost Your Energy: The Transformative Power of Exercise for Body and Mind
Feeling drained and low on energy? Whether it’s physical exhaustion or mental fatigue, exercise could be the game-changer you need to reclaim your vitality. Regular movement doesn’t just build strength—it fuels your body and mind. Exercise enhances blood circulation, delivering oxygen and nutrients more efficiently, while releasing endorphins that naturally boost your mood. Struggling with…
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The future epidemic of our children…
Future Epidemic of our children lies on our backs.. or perhaps even our grandchildren… As I do not fully agree with the BMI charts when it comes to adults, children bring a different outlook to the discussion. Defining obesity for children puts a child at or above the 95th percentile in their age range. As…
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Get your head out of the clouds
Are you tired of sorting through mountains of misinformation in the health and wellness world? We hear you loud and clear. In today’s digital age, it’s all too easy to fall victim to the modern-day snake oil salesmen peddling quick fixes and miracle cures. But here’s the truth: not all health products are created equal,…
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Staying Full In A Calorie Deficit: Melting Body Fat
Experience: I’ve operated in a calorie deficit many times. At one point attaining 4% body fat.. watching the food channel for fulfillment. If I were to do it all over again, I’d do things slightly different. Don’t skip or scroll.. this might be one article worth reading! You’re not alone! If you’re tired of feeling…
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How to Refill Your Tank and Thrive: Avoid Running on Fumes
Have you ever felt like you’re “running on fumes”? It’s that drained, stretched-too-thin feeling where you’re barely hanging on. Whether you’re juggling work, family, or personal obligations, pushing through without refueling your energy tank isn’t sustainable. Just like a car needs fuel, we need to replenish our mental, emotional, and physical reserves to stay productive…
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Unlocking the Power of Sleep: Finding the Optimal Balance for Health and Wellness
I recently gave a presentation on the topic of sleep, with a focus on several research articles to ensure quality information. Although this is a blog, my intent is to go into a direction mitigating pure opinion and share the simplistic details on seemingly complex topics of information. “If you do not welcome the time…
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Dietary Fiber
Fiber is an essential nutrient that is often overlooked but has many health benefits. It is a type of carbohydrate that our bodies cannot digest, so it passes through the digestive system largely intact. There are two types of fiber: soluble and insoluble, and each type has unique health benefits. Soluble fiber dissolves in water…
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Risk Taker
“Describe a risk you took that you do not regret.” I took a risk when I decided to go to college five times between high school and me writing this. I learned with each and every experience, things I did and did not like. Without those experience I would not have found my place in…
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Common Daily Supplements and Efficacy
Health supplements are a popular way to improve health and prevent or treat various health conditions. However, not all supplements are created equal, and not all supplements are effective. It’s important to choose supplements that have been proven to be effective through research. Here are some health supplements that have supporting research on efficacy: It’s…
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Oxalates- Micro Nutrition
Oxalate is a naturally occurring molecule found in abundance in plants and humans. It’s not a required nutrient for people. Consuming high amounts of oxalates can have negative effects on health, especially for individuals who are prone to developing kidney stones. Oxalates can bind with calcium in the body and form crystals, which can then accumulate…
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Nutritional Fats
Healthy fats are a type of dietary fat that provide various health benefits when consumed in moderation. They are usually unsaturated fats, which means they are liquid at room temperature and can be found in foods such as: In general, incorporating a variety of healthy fats into your diet can help improve overall health and…
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Balancing Act: Understanding and Addressing Nutritional Inflammation
Nutritional inflammation refers to a chronic state of inflammation in the body that is linked to a poor diet that is low in essential nutrients, antioxidants, and fiber, and high in processed foods, sugar, and unhealthy fats. This type of inflammation can lead to a range of health problems, including chronic diseases like heart disease,…
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Physical Health (Learn-Build-Inspire)
“It’s amazing what the human body can accomplish. You just might surprise yourself.” Physical Health: Physical exercise is a non-negotiable to optimize physical and functional health. Although motivations differ per person, the benefits can be relative. What you learn from the journey of exercise is bound to be more than anticipated: We build much more…
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Success Routine-SAVERS
The idea behind the SAVERS routine is to incorporate several positive habits into your morning routine to set a positive tone for the day ahead. Here’s how the SAVERS routine might look in practice: Silence-Affirmations-Visioning-Exercise-Read-Scribe The SAVERS routine can be customized to fit your individual needs and preferences. The goal is to start your day…
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4AM Advice
But How? Waking up at 4am can be challenging for many people, as it may disrupt your natural sleep pattern and leave you feeling tired and groggy throughout the day. However, there are a few things you can do to help adjust to this early wake-up time: But Why? There are many benefits to waking…
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Get Quality Sleep
Getting good quality sleep is essential for maintaining good health and overall well-being, some benefits include: Here are some tips to help you improve your sleep:
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Caffeine: Coffee-Tea-Energy
Caffeine is a natural stimulant found in many foods and beverages, including coffee, tea, chocolate, and energy drinks. Caffeine is a popular ingredient in many pre-workout supplements because it can help improve energy levels, focus, and performance during exercise. Pre-College days I used to be anti-coffee, ironically I would consume alternative caffein sources full of…
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The Harvard “MY PLATE”
We likely have learned about the food pyramid or “my pyramid” from the past. With significant pushes towards the advancements in scientific studies along with obvious consistent failing outcomes from the archaic food consumption model; the My Plate is the newest version (2011) that is sponsored by the USDA. You will notice some significant changes…
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Scientifically Proven Supplements: Enhance Your Health with Evidence-Based Solutions
Welcome to our journey through the world of dietary supplements! We’ll delve into some of the most popular supplements athletes and health enthusiasts swear by. From Branch Chain Amino Acids (BCAA) to Melatonin, we’ll explore their purported benefits, scientific evidence, and considerations before incorporating them into your routine. BCAAs, Beta-Alanine, Caffeine, Collagen, Creatine, Echinacea, Protein,…
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Fueling Your Health: The Power of Mindful Nutrition for a Vibrant Life
Intentionally choosing what you consume with an emphasis on health considerations is important for maintaining good health and reducing the risk of many chronic diseases. Overall, eating a healthy and balanced diet is important for maintaining good health and reducing the risk of chronic diseases. By making healthy food choices and incorporating a variety of…
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Weight Loss Series: (Supplements 5)
Positive effects on weight loss supplements: Less promising but common: Five systematic reviews and meta-analyses and 25 additional trials were included and reviewed. Data on the following dietary supplements were identified: What about thermogenics? This 2021 study suggests there is no benefit from spending the copious amounts of money for their “fat burner” effects. Although…
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Weight Loss Series (The Necessities-4)
Necessary skills for weight loss: Essential Factors: Reference: Institute of Medicine (US) Subcommittee on Military Weight Management. (2004). Weight-loss and maintenance strategies. Pubmed. Retrieved January 1, 2023, from https://www.ncbi.nlm.nih.gov/books/NBK221839/
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Weight Loss Series (Support systems-3)
I have recently had numerous individuals reach out to me about weight loss leading in to the following year. This week, I will share bits of information found through reading several articles including meta analysis (study of studies). The conversation of these articles are intended to discuss weight loss specifically and not necessarily other health…
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Weight Loss Series (Common Diets-2)
I have recently had numerous individuals reach out to me about weight loss leading in to the following year. This week, I will share bits of information found through reading several articles including meta analysis (study of studies). The conversation of these articles are intended to discuss weight loss specifically and not necessarily other health…