lifestyle of fitness Archives - Amazing Health Advances

7 Science-Backed Strategies to Curb Summertime Carb Cravings

The AHA! Team — Mon, 21 Jul 2025 05:26:29 +0000

Dr. Don Colbert – As the mercury climbs, so too can our hankering for cold beers, sugary smoothies, and carb-heavy treats. Left unchecked, these cravings can derail even the best intentions. Fortunately, research offers clear, practical tactics to keep those impulses in check—so you can enjoy the season without sacrificing your health. Below, you’ll find seven science-backed strategies (and real-world stats) to help you stay on track all summer long. 1. Stay Hydrated-Thirst Often Masquerades as Hunger Why it works: Dehydration blunts your satiety signals, making you more likely to reach for quick-energy carbs. A landmark study from the University of Birmingham found that drinking 500 mL of water 30 minutes before a meal led participants to consume 75–90 fewer calories, on average, compared to those who drank no water beforehand (Stookey et al., 2012). Dr. Colbert’s tip: Keep a tall glass or reusable bottle by your side. Aim for 8–10 cups of water daily—and chug 8 oz before each meal. On hot days, mineral-rich sparkling water or herbal iced teas count, too. 2. Pack in the Fiber-Slow Digestion, Slower Cravings Why it works: Fiber not only bulks up your meals but also slows carbohydrate absorption, flattening blood sugar spikes that trigger rebound cravings. A meta-analysis in the Journal of Nutrition showed that for every additional 10 g of fiber consumed daily, people eat 130 fewer calories overall (Clark & Slavin, 2013). Dr. Colbert’s tip: Reach for fresh berries, peaches with skin, chilled edamame, or a big mixed-green salad topped with chickpeas or black beans. An extra 5–10 g of fiber at lunch can make all the difference by afternoon. 3. Use Targeted Supplements-Your “Craving Blockers” Why it works: Certain supplements can blunt carb absorption or support insulin sensitivity. For example, white bean extract (Phaseolus vulgaris) has been shown to reduce post-meal blood glucose by up to 20% (Udani et al., 2004), while medium-chain triglyceride (MCT) oil can boost ketones and promote satiety (St-Onge & Bosarge, 2008). Dr. Colbert’s tip: Try 500 mg of a clinically studied carb-blocking formula with your largest carb meal. Or stir 1 Tbsp MCT oil into your morning smoothie—just be sure to ease in (start with 1 tsp) to avoid digestive upset. 4. Practice Mindful Eating-Savor Every Bite Why it works: Distracted eating (TV, phones, driving) disconnects you from your body’s fullness cues, often leading to over-consumption of high-glycemic foods. In controlled trials, mindful eaters consume 25% fewer calories at lunch and report greater post-meal satisfaction (Kristeller & Wolever, 2011). Dr. Colbert’s tip: Eat without screens. Take at least 20 minutes per meal, pause between bites, and rate your hunger on a 1–10 scale before and after eating. When your score hovers around 3–4, it’s time to stop. 5. Leverage “If-Then” Planning-Outsmart Your Impulses Why it works: Implementation intentions (“if-then” plans) turn good intentions into action. A seminal review in Psychological Bulletin found that people who set specific if-then rules (e.g., “If I feel a sugar craving, then I’ll chew sugar-free gum”) are 300% more likely to follow through than those with vague goals (Gollwitzer & Sheeran, 2006). Dr. Colbert’s tip: Write down two personalized plans before the weekend: If I crave chips while watching TV, then I’ll munch on air-popped popcorn. If I’m tempted by an ice-cream truck, then I’ll drink a sparkling probiotic water first and re-assess. 6. Prioritize Protein & Healthy Fats-Cravings’ Natural Opponents Why it works: Protein and fats slow gastric emptying and stimulate satiety hormones (GLP-1, CCK). In one study, subjects who ate 30 g of protein for breakfast had 60% fewer cravings mid-morning compared to a carb-heavy meal (Leidy et al., 2015). Dr. Colbert’s tip: Upgrade your BBQ sides—swap potato salad for a Greek yogurt-based tzatziki dip with veggies, or add grilled salmon to your greens. At snack time, reach for a handful of almonds, a hard-boiled egg, or guacamole with cucumber slices. 7. Optimize Sleep & Stress Management—Tame the Hormones Why it works: Poor sleep elevates ghrelin (the “hunger hormone”) and lowers leptin (the “I’m full” hormone), driving carb cravings by up to 30% (Spiegel et al., 2004). Chronic stress spikes cortisol, which also promotes sugar-seeking behavior. Dr. Colbert’s tip: Aim for 7–8 hours of shut-eye nightly. Wind down with a tech-free ritual (reading, gentle yoga, magnesium bath). When stress hits, try a 5-minute breathing break (inhale for 4 counts, exhale for 6)—research shows it can drop cortisol by 20% in under 10 minutes (Jerath et al., 2006). Wrapping Up Summertime shouldn’t mean submitting to carb cravings. By staying hydrated, loading up on fiber, using smart supplements, eating mindfully, planning ahead with if-then strategies, prioritizing protein/fats, and safeguarding your sleep and stress levels, you’ll not only beat cravings but also sustain energy, focus, and overall well-being. Fun fact: Americans, on average, eat just 16 g of fiber daily—far below the recommended 25–30 g. Boosting even 5 g can dramatically improve appetite control and gut health (USDA, 2020). Ready to take control? Pick one strategy this week, track your progress, and savor the health (and confidence) that comes with powering through summer—carb cravings and all. Dr. Colbert’s 21 Day Keto Zone Looking for more direction on how to beat carb cravings, need accountability, and crave a supportive community? Join Dr. Colbert’s free 21-Day Keto Zone Challenge—a low-carb jumpstart designed to help you build lasting habits, crush cravings, and boost energy. You’ll get daily tips, meal ideas, and live Q&A’s straight from our expert team, plus friendly encouragement from fellow challengers. Ready to take the next step? Click here to join: https://divinehealth.com/challenge And don’t forget to connect with our Keto Zone Facebook group, click the link and request to join the group and someone will approve you the same day. facebook.com/KetoZoneGroup! References Clark, M. J. & Slavin, J. L. (2013). The effect of fiber on satiety and food intake: A systematic review. Journal of Nutrition, 143(4), 395–402. Gollwitzer, P. M. & Sheeran, P. (2006). Implementation intentions and goal achievement: A meta-analysis of effects and processes. Psychological Bulletin, 132(2), 169–188. Kristeller, J. L. & Wolever, R. Q. (2011). Mindfulness-based eating awareness training for treating binge eating disorder: The conceptual foundation. Eating Disorders, 19(1), 49–61. Leidy, H. J. et al. (2015). Higher protein intake preserves lean mass and satiety with weight loss in pre-diabetic women. Journal of Nutrition, 145(12), 2375–2382. Spiegel, K., Tasali, E., Penev, P. & Van Cauter, E. (2004). Sleep loss: A novel risk factor for insulin resistance and Type 2 diabetes. Journal of Applied Physiology, 99(5), 2008–2019. St-Onge, M. P. & Bosarge, A. (2008). Weight loss diet that includes consumption of medium-chain triacylglycerol oil leads to greater weight and fat mass loss than does olive oil. American Journal of Clinical Nutrition, 87(3), 621–626. Stookey, J. D. et al. (2012). Drinking water is associated with weight loss in overweight dieting women independent of diet and activity. Obesity, 20(8), 1675–1682. To read the original article click here.

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20 Exercise Hacks to Sneak More Fitness into Your Day

The AHA! Team — Fri, 28 Mar 2025 05:19:10 +0000

Kissairis Munoz via Dr. Axe – Are you one of the millions of Americans who makes a New Year’s resolution to exercise more and then watch as the best of intentions falls to the wayside? If so, you’re not alone … but it doesn’t have to be this way if you take advantage of exercise hacks. While the Centers for Disease Prevention and Control (CDC) advises adults to get at least 150 minutes a week of moderate to intense aerobic activity (or about 20 to 30 minutes a day) plus two days of muscle-strengthening activity, the CDC has estimated that up to nearly 80 percent of Americans don’t meet these recommendations. Luckily, there’s a silver lining. A study in The Lancet found that just 15 minutes of exercise a week is enough to reduce mortality and increase life expectancy. 20 Exercise Hacks to Sneak More Fitness into Your Day Of course, adding more exercise to your routine when possible is even better, but let’s face it: While we can’t always carve out time in our busy schedules for a full-on workout session, each of us can find, at a minimum, those 15 minutes a week … and often several times a week. Still dreading the idea of hitting the gym? Below are some excellent exercise hacks to sneak more exercise into your day. These exercise hacks will have you and your family getting active in no time, even while traveling or strapped for time. Effective exercise hacks 1. Add interval workouts Maximize your time and burn more calories with burst training. This method combines short bouts of high-intensity interval training exercise with recovery phases, helping you burn fat faster while improving cardiovascular fitness. 2. Explore your own town Chances are there are quite a few low-cost fitness activities where you live, and they don’t have to feel like work! Explore local hiking trails. Take a walk in a neighborhood you haven’t spent much time in. Try area pools. See what fun fitness activities your community center might be hosting. 3. Switch up your commute The average American may spend up to 38 hours a year commuting to work. Why not make your commute work for you? If you work in a city where you take public transportation to work, consider getting off the train or bus a stop early and walking a few extra minutes. After a few days, you won’t even notice the distance. Are you lucky enough to live within walking or biking distance to work at least a few days a week? Trade your subway pass for comfy shoes, and hit the pavement! Commuting by bicycle to work, separately from biking during leisure hours, has been linked to a reduction in cardiovascular disease and mortality risk. If driving is inevitable, try parking several blocks away or as far away from the entrance as you can in the parking lot. 4. Have walking meetings Let’s face it: Meetings can be long, tedious and oftentimes unproductive. Give your team a breath of fresh air (literally) by instituting walking meetings. Take a brisk walk while you have weekly catchups or go over project logistics. You might even find new solutions to old problems. A 2014 study found that walking while talking can increase creativity by as much as 60 percent. 5. Walk the dog Instead of delegating walking the family pet to your children, start and end your day by taking Fido on a brisk stroll. Walking your dog can burn some extra calories, and walking as little as 10 minutes a day can help with longevity. Even better? Head to the dog park, and toss a ball around, too. 6. Meet friends for workouts You might be planning on squeezing in a workout, but then a friend you haven’t seen in a while invites you for happy hour. Instead of choosing between a social life and fitness, combine the two. Meet friends for a fitness class or jog around the neighborhood instead of brunch or drinks. Not only will you get in quality time and a workout, but your wallet will thank you, too! 7. Take the stairs Firm up your glutes and increase your heart rate throughout the day by nixing elevators and escalators and taking the stairs instead. Whether at the office or the shopping mall, you’ll be surprised by how quickly those extra flights of stairs add up throughout the day. 8. Get moving throughout the day When most of us are obligated to be at our offices from 9 a.m. to 5 p.m. (or longer!), we have to make the most of our situations. Instead of writing a co-worker an email or picking up the phone, walk to that person’s office and chat face to face. Take a walk at lunchtime instead of eating at your computer. These exercise hacks and their short distances really do add up to quite a few extra steps a week. 9. Keep the car in the garage Running errands around town? Save on gas, and walk or take a bike ride short distances instead. 10. Do vacations a different way Stepping out of your daily routine doesn’t mean your workout plan has to fall to pieces. Skip the big-bus city tours, and explore a new city by taking a walking tour instead. Seek out hotels with gyms or partnerships with local fitness centers as well, or plan a vacation around an activity you’ve been interested in. If you’ve been wanting to run a 10K, sign up for one in a city you’re excited to visit. Have you been wanting to work on your arm balances? Seek out a yoga retreat. 11. Schedule workouts Scheduling things with a date and time, instead of tacking it on to a never-ending to-do list, is a more effective way of tackling projects. Schedule workouts, and set an alarm for them the same way you would a meeting or dinner date. 12. Get the kids involved One reason people often think they don’t have time for exercise is because they can’t get away from the children long enough to get a workout in. Why not bring them along?! Have your kids do a modified version of a HIIT workout DVD with you. Take them to the park to shoot hoops or play soccer. Beat the heat, and go swimming together in the summertime. Not only will you spend precious time with your children, but they’ll also learn what a healthy lifestyle looks like. 13. Use social media to your advantage Facebook is good for more than seeing what your old high school classmates are doing. Use your social networks to hold yourself accountable. You’ll be more likely to get up for that early morning run if you posted about it the night before. You can also use it to recruit friends to join you on your fitness journey, whether through physical activity in real life or just cheering each other on. 14. Get fit while you watch TV Instead of curling up on the couch with snacks while you clear out your DVR, use the time to squeeze in some exercise hacks. Bodyweight exercises like jumping jacks, high knees, planks, pushups, crunches and more can all be done with zero equipment. Add some weights for even more of a burn. 15. Track your progress If you’re someone who works best with visuals, investing in a pedometer might be for you. It’ll track your steps, show your day-to-day progress and encourage you to sneak in a few extra steps a day. 16. Make exercising fun Turning exercise into a daily habit is difficult if you’re not having fun. Find the activities that you enjoy, and don’t worry about what’s “trendy” or not. Whether it’s Pilates, skiing, running, hiking, swimming or something totally different, choosing workouts that you actually like makes all the difference. It doesn’t feel like exercise when you’re having a great time. 17. Try something new Don’t limit yourself to just those exercise hacks that you’re familiar with. Try a new workout class, or join your friend in that crazy color race. While every workout might not be your favorite, you just might find something different you like, and it’ll keep your muscles guessing. 18. Keep it cheap Working out doesn’t have to be expensive. Workout DVDs and YouTube videos are great ways to add variety to your fitness routine and usually require little to no equipment. From Pilates to cardio workouts to strength training, you can find a video or channel that fits your interests. 19. Set a goal When you’re working toward something in particular, it’s easier to stay motivated. Have you wanted to start logging more miles? Sign up for a local race to ensure you hit the track. Do you want to build up to arm balances in your yoga practice? Commit to spending a few minutes a day doing pushups to build strength. It’ll feel that much sweeter when you reach your goal, and then set a new one! 20. Use an app for that Is there anything smartphones can’t do? Put yours to work with a fitness tracker. Use interval timer alarms to get in short exercise bouts throughout the day, download apps with dedicated workouts or clock miles as you go for a run. Adding a little more exercise to your daily lifestyle doesn’t have to be a chore or boring. With these 20 exercise hacks, you’ll feel fitter and reach the recommended amount of weekly exercise in no time! To read the original article click here.

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Wellness Trends 2025: Personalized Health Takes Center Stage

The AHA! Team — Fri, 03 Jan 2025 07:04:44 +0000

Joe Boland via Dr. Axe – In this article, we explore the top wellness trends for 2025 across food, supplements, beauty, fitness, mental health and more. The wellness industry is set to undergo significant transformations in 2025, driven by advancements in science, technology and an increased focus on holistic health. From cutting-edge nutrition practices to innovative mental health solutions, the wellness landscape will prioritize personalization, sustainability and accessibility, and the wellness trends for 2025 will build upon those from 2024. In this article, we explore the top wellness trends for 2025 across food, supplements, beauty, fitness, mental health and more. Wellness trend predictions for 2025 The wellness landscape is dynamic, constantly adapting to new scientific discoveries and societal changes. The wellness trends of 2024 highlighted a shift toward personalized, holistic and sustainable wellness practices. Looking ahead to 2025, we can expect these trends to evolve further, with advancements in technology and a deeper integration of mental, physical and environmental health. 1. Integrative health approaches In 2025, expect a further integration of conventional and alternative medicine. Holistic health practices, such as acupuncture, herbal medicine and functional medicine, will become more mainstream, often used in conjunction with traditional medical treatments to enhance overall well-being. 2. Biohacking and longevity (healthy aging) The quest for longevity and enhanced human performance will drive the biohacking trend in 2025. Innovations in wearable technology, nootropics and advanced supplements will empower individuals to optimize their health, performance and life spans. Personalized health data will be leveraged to make precise lifestyle adjustments. 3. Digital detox retreats As our lives become increasingly digital, the need for unplugging will grow. Digital detox retreats, where individuals can disconnect from technology and reconnect with nature, will gain popularity. These retreats will offer a blend of mindfulness practices, outdoor activities and wellness workshops. 4. Gut health revolution Gut health will continue to be a focal point, with new research uncovering its connection to mental health, immunity and chronic diseases — aka the gut-brain connection. Probiotics, prebiotics and fermented foods will remain popular, and there will be a surge in gut health supplements and personalized gut microbiome testing. 5. Corporate wellness evolution Corporate wellness programs will evolve to address the holistic needs of employees. In 2025, expect to see more comprehensive wellness initiatives in the workplace, including mental health support, fitness programs and flexible work arrangements to promote work-life balance. 6. AI and wellness Artificial intelligence will play a more significant role in personal wellness. From AI-driven health coaches to personalized fitness plans and mental health support, technology will enable more customized and efficient wellness solutions. AI will help individuals track their health metrics and provide actionable insights for improvement. 7. Women’s health Women’s health will receive increased attention, with a focus on reproductive health, hormonal balance and conditions that predominantly affect women, such as perimenopause. Innovations in women’s health technology, personalized care and targeted wellness programs will drive this trend. There has been a rise in women spending money on menstrual care, sexual health, menopause and pregnancy. 8. Weight management Effective weight management solutions will continue to be a priority. In 2025, expect to see more personalized and sustainable weight loss programs that incorporate nutrition, exercise and behavioral changes, supported by advanced technologies and data analytics. Of course, 2024 saw a big rise in weight loss drugs as well, and things like glucagon-like peptide-1 (GLP-1) drugs are expected to continue gaining steam. 9. Hitting the gym or fitness center Despite the rise of home workouts and digital fitness platforms, there’s a resurgence in in-person gym and fitness center attendance. People crave the social interaction, motivation, and access to a variety of equipment and classes that gyms offer. The more variety and offerings a gym or wellness center offers the better, as many consumers are looking for holistic wellness options that include valuable classes, trainers and even retreats. 10. Sexual health Sexual health and wellness will be more openly discussed and addressed. Products and services focusing on sexual health, including sexual education, therapy and health products, will become more accessible and destigmatized. Some areas of focus include vaginal dryness, low libido and other reproductive issues. Staying informed and adaptable will be key to navigating and benefiting from these emerging wellness trends. Read on to learn more on wellness trends in specific health areas in 2025. Beauty wellness trends Beauty and wellness will continue to overlap, with a strong focus on transparency and results-driven products. 1. Biotech skin care Lab-grown ingredients for targeted skin solutions: Lab-grown ingredients and biotechnology will offer precise and effective skin solutions. 2. Ingestible beauty Supplements like collagen powders and skin vitamins: Supplements like collagen peptides and skin-supporting vitamins will be integral to beauty routines. 3. Sustainable packaging Zero-waste beauty products: Zero-waste and refillable packaging options will dominate the beauty industry. 4. Holistic skin care routines Combining inner and outer care for lasting results: Skin care will increasingly combine inner health with outer care. 5. Year-round sunscreen Greater awareness of daily sunscreen use, regardless of season: Daily sunscreen use, regardless of season, will become standard practice. 6. Skin barrier Increased focus on protecting and repairing the skin barrier: Products focusing on repairing and maintaining the skin barrier will surge in popularity. 7. Chemical/acid exfoliants Effective skin exfoliation treatments gaining traction: Gentle yet effective acid exfoliants will be a staple for smoother, brighter skin. 8. Healthy hair growth Products and treatments aimed at promoting hair health: Treatments and supplements designed to promote hair growth and reduce thinning will see continued innovation. 9. Microneedling Growth in popularity for skin rejuvenation treatments: Professional and at-home microneedling treatments will become more accessible for skin rejuvenation. Fitness wellness trends Fitness will focus on personalization, recovery and data-driven insights. 1. Hybrid workouts A mix of in-person and virtual training: A mix of in-person and virtual fitness experiences will remain popular. 2. Wearable fitness tech Advanced biometric feedback tools: Enhanced fitness trackers will offer real-time biometric feedback. 3. Recovery-focused routines Infrared saunas, cryotherapy and compression therapy: Tools like infrared saunas and cryotherapy will grow in popularity. 4. Mental-fitness integration Mindfulness incorporated into workout routines: Mindfulness practices will be integrated into physical workouts. 5. Going back to the gym A resurgence in traditional gym memberships: Traditional gym memberships will see a resurgence after a shift in 2020. 6. Walking as a workout Embracing walking as an effective fitness routine: Walking will gain recognition as an effective, low-impact fitness strategy. 7. Booty bands Popular resistance tools for targeted lower-body workouts: Resistance bands for targeted glute exercises will remain trendy. 8. Exercise snacking Short, frequent bursts of physical activity throughout the day: Short bursts of physical activity throughout the day will become a go-to fitness routine. 9. Wearable devices Enhanced wearables providing detailed fitness and health analytics: Advanced wearables, such as the Oura ring, will provide deeper insights into fitness and health metrics. Food wellness trends Food will remain a central pillar of wellness in 2025, with an emphasis on functional nutrition and sustainability. 1. Personalized nutrition plans Artificial intelligence (AI) and genetic testing will drive customized diet plans tailored to individual needs. Research has shown that personalized diets can improve metabolic health and reduce the risk of chronic diseases. 2. Superfoods for gut health Prebiotics, probiotics and postbiotics will dominate the food market, supporting gut health, immune function and mental well-being. 3. Plant-based innovation Expect more plant-based meat, dairy and seafood alternatives, as companies prioritize taste, texture and nutrition. 4. Sustainable sourcing Ethical sourcing and eco-friendly packaging will become non-negotiable, driven by consumer demand for transparency. 5. A2 milk A2 milk, known for its easier digestion and potential to reduce inflammation, will become more popular. Studies have revealed that A2 beta-casein protein may be better tolerated by those with dairy sensitivity. 6. Canned fish There will be a rise in nutrient-rich, sustainable canned seafood options. Rich in omega-3 fatty acids, canned fish is an affordable, shelf-stable protein source. Its sustainability and nutritional benefits are driving renewed interest. 7. More protein Higher protein intake will be emphasized across diets, with sources ranging from plant-based proteins to high-quality animal products, supporting muscle health and weight management. 8. Reducetarianism This flexible approach to reducing animal product consumption balances health benefits and environmental sustainability. 9. Under-used superfoods Lesser-known nutrient-rich foods like moringa, sea buckthorn, alfalfa sprouts, beef liver, nutritional yeast, ceylon cinnamon, hemp seeds and black garlic will gain traction for their health benefits. Mental wellness trends Mental health will continue to be prioritized, with innovative tools and therapies gaining traction. 1. AI mental health tools Chatbots and virtual therapy assistants will only increase in usage. AI-powered chatbots and therapy platforms can offer affordable, accessible mental health support. 2. Workplace wellness programs Expanded mental health resources in corporate settings will be among the wellness trends in 2025. Employers are prioritizing mental health through wellness initiatives, therapy access and stress management workshops. 3. Psychedelic-assisted therapy Research on psychedelics like psilocybin has shown promising results for treating depression and PTSD, along with other issues. Increased acceptance and clinical use will be wellness trends in 2025. 4. Mindfulness apps Guided meditation and stress management tools will continue to be a focus in the health world. Meditation and mindfulness apps will continue to gain popularity as on-demand mental health resources. 5. Return to in-person therapy A renewed focus on face-to-face therapy sessions is expected to happen in 2025 and beyond. With increased focus on building meaningful connections, more people are turning back to in-person therapy sessions for stronger therapeutic relationships and better engagement. 6. Forest bathing Nature immersion as a therapeutic practice, such as forest bathing, will continue to gain popularity. Spending time immersed in nature, also known as Shinrin yoku, has been shown to reduce cortisol levels, lower heart rate and improve mood. 7. Sensehacking Techniques involving sound, scent and light are being explored to reduce stress, improve sleep quality and enhance focus. Using sensory stimuli for emotional and mental balance is among the top wellness trends for 2025. 8. Stepping away from social media Digital detoxes for improved mental clarity will take off in 2025. Studies have linked excessive social media use to anxiety and depression. Digital detoxes are being encouraged to promote mindfulness and better mental health. 9. Climate mental health Addressing eco-anxiety and environmental grief through therapy and community support is becoming a growing priority. Supplement wellness trends Supplements will become increasingly sophisticated and science-backed in 2025. 1. DNA-based supplements Precision health supplements based on genetic insights will offer tailored health solutions for individuals. 2. Adaptogens and nootropics Natural compounds like ashwagandha and lion’s mane — along with other adaptogens and nootropics — will be used more to reduce stress, enhance focus and improve cognitive function. 3. Marine nutrients Algae-based supplements, including omega-3 and marine collagen, will grow in popularity for their anti-inflammatory benefits. 4. Personalized supplement plans Subscription-based supplement services will offer individualized regimens tailored to unique health needs. 5. Collagen with added benefits Multi-functional collagen supplements with additional vitamins and minerals will come to the forefront in 2025. Collagen supplements infused with vitamins, antioxidants and adaptogens will address skin, joint and overall health. 6. Fiber that tastes good Palatable and enjoyable fiber supplements that are easier on the stomach are on the radar for 2025. Innovative formulations will make fiber supplements enjoyable and easy to incorporate into daily routines. 7. Whey protein Whey protein will remain a staple for muscle recovery and athletic performance, backed by extensive research, and new formulations will combine other nutrients, such as collagen, for enhanced benefits. 8. Flavorful super greens Tasty green powder blends packed with essential vitamins, minerals and antioxidants will become more common. 9. Regenerative supplements (and foods) Regenerative foods refer to those that help give back to the planet — and they include climate-friendly supplements. When herbs, greens, fruits and root veggies are grown on regenerative farms, they’re done so in a way that limits the use of resources, helps build healthy topsoil and pulls CO2 out of the atmosphere. This fights climate change — plus...

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Kick Frailty to the Curb

The AHA! Team — Thu, 17 Oct 2024 08:03:17 +0000

Al Sears, MD, CNS – Most doctors will tell you that frailty is an inevitable and irreversible part of aging. They couldn’t be more wrong. Worse than that, this is an extremely dangerous position to take. Multiple studies now reveal that frailty – an all-too-common condition among seniors characterized by severe loss of muscle mass (sarcopenia), weight loss, and debilitating fatigue – makes older adults extremely susceptible to…1,2,3 Severe infections, like pneumonia Increased risk of losing your independence Congestive heart failure Alzheimer’s Conventional doctors don’t talk about it with their patients because there isn’t any drug to treat it. Do you know why I’m the only one telling you about this? Because there is nothing natural about frailty, and there’s plenty you can do to stop – and even reverse – it. At the Sears Institute for Anti-Aging Medicine, I prove it almost every day. Frailty is caused by a combination of muscle loss and cellular slowdown. And that means any solution to frailty has to be a two-pronged attack. A string of recent studies reveals one of the most effective solutions to frailty – plus the added anti-aging power – is to boost your body’s levels of a metabolite called Urolithin A. Urolithin A, or UA, is produced by gut microflora from foods rich in ellagitannins, a natural plant-based antioxidant that I’ll tell you about in a minute. Multiple studies now show that UA helps cells to replace worn-out mitochondria, the little power generators inside each of your cells that provide your body with energy. You see, when your muscles weaken as you age, it’s often because your mitochondria aren’t working correctly. These key studies show UA can slow and even reverse this deterioration.4 The bad news is that most people don’t have any UA in their systems.5 But the good news is that while scientists haven’t yet identified which specific gut bacteria convert ellagitannins into UA, direct supplementation of UA combined with ellagitannins-rich foods can reboot your failing muscle mitochondria. This will ward off the risk of frailty and keep you mobile, healthy, and independent far into old age. Here’s what I recommend to my patients… Eat more ellagitannins: Some of the wealthiest sources of ellagitannins are raspberries, arctic brambles, blackberries, strawberries, pomegranates, walnuts, as well as oak-aged wines. These ellagitannins are polyphenols, powerful natural antioxidants that have long been linked to heart and anti-cancer benefits. Once your gut microflora digests them, they can be converted into Urolithin A. The problem is that only some have the right mix of microflora in their gut. That’s why I always recommend my patients take UA supplements along with an ellagitannins-rich diet. Take a UA supplement: Studies show that Urolithin A is safe and works wonders on aging muscle mitochondria.6 UA supplements have been shown to improve mitochondrial health by activating mitophagy, recycling defective mitochondria, and improving mitochondrial health in pre-clinical models of aging. Their study found that seniors taking Urolithin A supplements performed better in physical endurance tests. UA has also been shown to boost muscle strength and function. You can buy UA supplements in pill and powder form, which can be mixed into breakfast yogurt, smoothies, or water. I recommend taking 1,000 mg per day. Build muscle to slow aging. Along with boosting your body’s levels of Urolithin A, building muscle is key. And exercise is the most powerful tool for building muscle. I recommend starting with the largest muscles in the body for the most significant impact. Those are the quadriceps on the front of your thighs. In one study, researchers had older men do exercises similar to what I recommend in my PACE program. They worked three times per week on their lower body. And their quad strength increased by as much as 226%.7 Here’s a PACE move to increase the strength in your quads. It’s called alternating lunges. They are among the best leg exercises older adults can do. This exercise improves quads and strengthens hips, glutes, hamstrings, and inner thighs. • Place your hands on your hips. Keep your back straight and hold your head high. • Take a step forward with your right leg until your front knee is bent 90 degrees and your back knee almost touches the ground. • Use your quad muscle to push back off your leading leg and return to starting position. • Repeat with your left leg. Alternate until you are slightly out of breath. To make it truly PACE, increase the challenge slightly with each set. I call that “progressivity.” Also, to get stronger quads and muscle strength even faster, use “acceleration.” That means shortening your recovery time between sets or getting up to your desired intensity faster. To Your Good Health, Al Sears, MD, CNS References: 1. Iwai-Saito K, et al. “Frailty is associated with susceptibility and severity of pneumonia in older adults (A JAGES multilevel cross-sectional study).” Sci Rep. 2021 Apr 12;11(1):7966. 2. Wallace LMK, et al. “Investigation of frailty as a moderator of the relationship between neuropathology and dementia in Alzheimer’s disease: a cross-sectional analysis of data from the Rush Memory and Aging Project.” Lancet Neurol. 2019 Feb;18(2):177-184. 3. Knowlton AA, et al, Heart failure and mitochondrial dysfunction: the role of mitochondrial fission/fusion abnormalities and new therapeutic strategies. J Cardiovasc Pharmacol. 2014 Mar; 63(3):196-206. 4. Andreux et al. “The mitophagy activator urolithin A is safe and induces a molecular signature of improved mitochondrial and cellular health in humans.” Nat Metab. Nat Metab. 2019 Jun;1(6):595-603. 5. Singh A, et al. “Direct supplementation with Urolithin A overcomes limitations of dietary exposure and gut microbiome variability in healthy adults to achieve consistent levels across the population.” Eur J Clin Nutr. 2021. doi: 10.1038/s41430-021-00950-1. Online ahead of print. 6. Singh, A. et al. “Orally administered urolithin a is safe and modulates muscle and mitochondrial biomarkers in elderly.” Innov Aging. 2017 Jul; 1(Suppl 1):1223-1224. 7. Frontera WR et al. “Strength conditioning in older men: skeletal muscle hypertrophy and improved function.” J Appl Physiol. 1992. 64: 1038-44. To read the original article click here.

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What Are the Recommendations to Prevent Obesity in Midlife Women?

AHA Publisher — Mon, 08 Aug 2022 07:00:06 +0000

Pooja Toshniwal Paharia via News-Medical – In a recent study published in Annals of Internal Medicine, researchers developed recommendations for counseling non-obese 40 to 60-year-old women with body mass index (BMI) values ≤29.9 kg/m2 for obesity prevention. The researchers were a part of the Women’s Preventive Services Initiative (WPSI) team and aimed to optimize long-term health, well-being, and function among midlife women. Background Obesity (BMI ≥30 kg/m2) is a common health condition among midlife women experiencing lifestyle and physiologic changes associated with aging and menopause. Obesity enhances the risk of chronic health conditions such as dyslipidemia, hypertension, diabetes mellitus type 2, stroke, coronary artery diseases, and all-cause deaths. Obesity has also been causally associated with cancers involving several organs such as the breast, ovary, and endometrium. Studies have put forth guidelines based on the harms and benefits of weight management approaches for obese patients; however, obesity prevention recommendations for non-obese midlife women have not been developed. About the Study In the present study, WPSI team researchers developed recommendations to prevent obesity among middle-aged women based on a systematic review of the effectiveness and balance of benefits and harms of interventions to avoid obesity among midlife women. The systematic review included randomized controlled trials (RCTs, n=7) comprising 51,638 women with BMI values ranging from normal to the overweight category. The trials comprised behavioral and counseling interventions to prevent obesity among women aged 40 to 60, obesity prevalence in the age group, the established harms of being obese, and the minimal anticipated harms of counseling. The included studies compared women who received behavioral strategies to prevent weight gain to those who received none or minimal intervention. The studies that included men or underweight, expecting, or postpartum women were excluded from the analysis. The WPSI team used an indirect chain of evidence to develop the recommendations. Results Out of seven RCTs, four of the women found statistically significant weight loss of 0.9 to 2.5 kg in favor of moderate-intensity to high-intensity counseling interventions versus control interventions. However, one counseling study and two exercise intervention studies did not show differences. Out of two RCTs, one study reported improved quality-of-life (QoL) measures. Only two studies described the negative effects of exercise or counseling interventions. Measures of stress or depression were not elevated with behavioral counseling in one study. Self-reported percentages of falls (37% versus 29%) and injuries (19% versus 14%) were greater with exercise counseling in one study comprising previously inactive women. The trial findings indicated favorable and statistically significant weight changes compared to controls in four (out of five) behavioral counseling RCTs (average differences in weight ranging between −0.9 kg and −2.5 kg for intervention groups compared to controls) but not in two exercise RCTs. Few harms from counseling and behavioral interventions were reported. Differences in QoL measures were not conclusive in two RCTs. The evidence from included RCTs was of moderate quality for the efficacy of weight management interventions and low quality for related harms. The WPSI recommended physical exercise and diet assessments, with counseling tailored to every individual for physical exercise and healthy eating for overweight patients with elevated BMI values and physically inactive patients consuming unhealthy meals. The WPSI mentioned that counseling can be performed during health check-ups, and higher intensity interventions, including appropriate referrals, could be used for improving weight outcomes. Furthermore, factors potentially affecting health outcomes such as trauma, socioeconomic status, and chronic stress must be considered for counseling. Counseling efforts must also consider cultural body image considerations, weight stigma, individual body compositional variability, leisure time, space accessibility for physical exercise, childcare, healthy food availability, and finances. The efficacy of RCTs of behavioral interventions for weight management among midlife women was limited and demonstrated small magnitudes of effect. Most RCTs included short-term evaluations, and thus, an optimal approach for obesity prevention could not be established. However, several interventions with varying frequency, intensity, and duration and even modest weight loss (three to five percent) showed meaningful health benefits. The reported weight loss levels were similar to those of trials underpinning the USPSTF (United States preventive services task force) recommendations. Conclusions Based on the systematic review findings and the growing obesity burden in midlife women, the WPSI recommended that midlife women with normal or elevated BMI must receive counseling for obesity prevention. The recommendations are an extension of the existing USPSTF level C recommendations by expanding counseling of non-obese adult populations without cardiovascular risk factors to individualized decisions and referrals for normalizing healthy diet, physical exercise, and behavioral counseling for all the eligible non-obese women in primary care settings. Behavioral counseling may prevent weight gain in midlife women and cause modest loss of weight without any harm. However, future studies must elucidate the most effective weight management approaches. The recommendations could improve coverage of clinical preventive health services, guide clinical practice and mitigate weight stigma concerns. To read the original article click here.

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