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Do THIS Every Day to Melt Fat and Build Muscle
It’s the small, simple steps that make the biggest impact on your health and fitness goals, no matter who you are or where you’re starting from. To help make things really simple, I had a conversation with my favorite fitness expert Sal di Stefano to discuss the lowest hanging fruit that can help you shed the fat and maximize muscle development. Listen to our conversation here.
Supercharge Your Mitochondria
A few years ago scientists discovered a surprising reason why pomegranate is so healthy: the bacteria in some peoples guts convert pomegranate polyphenols to a longevity-promoting metabolite called urolithin A. In clinical trials, this compound has been found to boost muscle strength compared to placebo! My partners Timeline Nutrition have gone and purified and standardized urolithin A so that you can reap the full benefits of this compound, without having to eat a pomegranate a day (and even if you did—you may or may not have the proper gut bacteria to create urolithin A). To try their urolithin A—which they call Mitopure—click here! (They even have a new ginger flavor which is great, especially to settle an upset tummy.) And right now they’re offering 50% off the purchase of a Mitopure sample pack. Click here or use code MAX50 to get 50% off your sample pack order. (This discount is only good for the sample pack.)
Best Way to Store Apples
So fun fact about me: I LOVE my apples cold. None of that room temp apple chilling in a fruit bowl on the counter stuff. Apples belong in the fridge. End of story. Period. Obviously, me being the nerd that I am, I needed to know why and if there was a proper way to store apples. Per my research apples like to be stored at very cool temperatures (near but above freezing) and a low humidity environment (if you have a fridge door with a humidity setting, this is what that’s for!). So it turns out apples and I are in agreement. We love them in the fridge!
Physical Robustness Reduces Dementia Risk
A new correlational study found that among people at high genetic risk for dementia, frailty increased risk for developing the condition by almost 3-fold. Put another way, having a strong and robust body (achieved with recommendations I make in my books) slashed risk for developing dementia in those at high genetic risk by a whopping 66%. More proof that genes are not destiny! Read the press release here.
Don’t Catch a Cold
Pre-COVID this time of year was notorious for cold and flu season. And guess what… it still is! We can’t forget about the common cold. Colds are a part of being human and while you can do everything possible to build up a strong immune system sometimes those little buggers (colds) getcha! When I feel a little under the weather I turn to these three things! 1. Zinc! 2. Quercetin! 3. Vitamin C! I’ve chatted about zinc and vitamin C before but I wanted to share this recent article with you about the immuno-supportive effects of quercetin and where to find it.
How to eat MORE and still melt the fat away
When attempting to drop the fat, one thing is true: some form of restriction needs to occur in order to create a calorie deficit thereby allowing your bodyfat to come out of storage and get burned. The good news, however, is that you get to pick the form of restriction that’s going to feel the least restrictive to you. To help you determine your path, I welcomed meal prep and diet coach Amanda Meixner onto the show. She shares how identifying calorically-dense foods can help you volume eat. It’s powerful leverage for the sustainable dieter. Watch here.
My favorite electrolyte powder
After excercise or on a hot day, I have really been trying to up my electrolyte game which means, I turn to my friends over at LMNT. LMNTs ingredients are simple—sodium, potassium, magnesium—that’s it! No sugar, no fillers, nada! (Though they do use some stevia and natural flavors to make them delicious.) LMNT has been kind enough to work out an exclusive deal for my newsletter family… and it’s a good one. Right now LMNT is offering a free sample pack with any order. That’s 8 single serving packets FREE with any LMNT order. This is a great way to try all 8 flavors or share LMNT with a salty friend. Get yours here!
Save the seeds after you carve your pumpkin
Planning to carve a pumpkin this month? Make sure you save your seeds! Pumpkin seeds contain lots of magnesium and antioxidants like carotenoids and vitamin E. You know I love carotenoids. Carotenoids have been associated with a decreased risk for a number of diseases, including cancers, cardiovascular disease, age-related macular degeneration, and photosensitivity associated with UV exposure. I love them! My favorite way to cook pumpkin seeds is roasted with a little olive oil, salt, pepper, and then, here’s the kicker, add a little smoked paprika and cayenne pepper… so good!
A topic that gets requested a lot is menopause; its not something that is frequently discussed amongst podcasts, apparently. So to fill that gap, I welcomed OB/GYN and menopause medicine expert Suzanne Gilberg-Lenz onto the show to talk about ways to biohack your way through menopause. It’s a very interesting and fun listen, so whether its relevant to you or not, consider watching and sharing with a friend! Watch here.
How to beat daylight savings
- We’re about a month away from when the clocks fall back, which means we get an extra hour of sleep from November 5th to November 6th. But it also means the sun starts setting much earlier and we have to stay goodbye to our after work sunset walks. The time change can be tough but below are our favorite steps to ease the change and help support your body.
- Go to bed and get up at the same time. The closer you stick to your normal routine, the faster your body will adjust to the time change.
- Be patient with yourself! It can take your body 5-7 days to adjust, so if you feel more sluggish than usual give yourself some grace.
- Get more light! Go outside and get exposure to morning sunlight on the Sunday after the time change to help regulate your internal clock
Stop being awkard with these powerful hacks
Social connection is crucial to a healthy life, but some feel nervous or awkward in social situations. To help even the most ardent wallflower among us gain more confidence and charisma, I welcomed social scientist Vanessa van Edwards onto my show. Vanessa studies charisma, influence and power body language and offers powerful hacks to instantly up your charisma. Watch the video here.
My current favorite magnesium supplement
Magnesium is the fourth most abundant mineral in the human body, responsible for 300-600 different biochemical reactions therein. You can get magnesium from certain foods like pumpkin seeds, spinach, potatoes, and many more but, if you really want to make sure you get enough magnesium for what your body needs, it can be helpful to use a supplement in addition to regularly eating these foods. One of my favorite ways to supplement is through BiOptimizer’s Magnesium Breakthrough. Magnesium Breakthrough is a complete formula that includes 7 forms of supplemental magnesium and doesn’t contain any synthetic additives or preservatives. Today you can get 10% off by clicking here.
Exercise to reverse gene dysfunction in Alzheimer’s disease
Gene dysregulation is widespread in Alzheimer’s disease, which may be a cause or effect of the disease. These genes regulate functions like inflammation and amyloid beta production and clearance. In a new paper published in Scientific Reports, scientists looked at candidates for hypothetically reversing this dysregulated gene expression and guess what outperformed all tested drugs? Exercise. This paper adds to our growing awareness of exercise as powerful medicine for the brain. Read the study here.
More salt, fewer migraines?
I’ve become interested in the literature surrounding diet and migraine. Anecdotally, eating salt or taking a high sodium electrolyte supplement often helps migraineurs (myself included). So are low sodium diets the cause of migraines, or are migraines caused by withdrawal from sodium for someone already on a high salt diet (which would be typical of someone on a Western diet)? There does seem to be other evidence linking sodium to migraine. For one, NSAID drugs increase sodium retention, and also are well known to help reduce headache severity. I stumbled upon this interesting research which found that people who consumed higher levels of dietary sodium had a lower likelihood of reporting history of migraines. I will be exploring this topic more in the coming months.
Olive oil for less inflammation
In the US, people consume on average 1 liter of olive oil per person per year, but in the Mediterranean, people on traditional diets consume on average one liter per month! (That’s per person!) A 2015 meta-analysis of 30 randomized controlled trials found that consuming olive oil resulted in a decrease in systemic inflammatory markers and improved endothelial function. No wonder Mediterranean diets are associated with such robustly better health! Read the study here.
Melt the fat away with Intermittent Fasting
Intermittent fasting has become a popular trend in the health and wellness space, with lots of wild claims made about its ability to help melt fat and build muscle. To separate fact from fiction and give you a super practical plan, I welcomed fasting expert Thomas DeLauer onto my podcast. Watch him break it all down here.
Test your blood today!
I’m a huge fan of regular blood testing, because what you can measure, you can manage. Lifeforce is a health optimization company that is bringing a personalized approach to help you take control of your health. It all starts with a comprehensive blood test that measures over 40 biomarkers—from your hormone balance to nutrient levels to key risk factors for disease. Their usual discount for my podcast listeners is 10%, but if you use this link and code GENIUS at checkout you’ll save 15% off!
High-intensity exercise to improve brain glucose metabolism
Brain glucose metabolism is greatly diminished in Alzheimer’s disease. A study found that for young and old subjects, 12 weeks of HIIT training improved glucose uptake in the same regions of the brain where it is reduced in Alzheimer’s disease. Read the study here.
Resistance training or cardio for brain health?
Which is better for brain health: aerobic exercise or resistance training? In this 2021 meta-analysis of RCTs, resistance training was optimal for slowing cognitive decline in patients with cognitive dysfunction, especially those with dementia. If you currently do both, please keep it up, but if you only currently have an aerobic training regimen, please consider adding resistance training to your regimen!
Olive oil for heart health
In the US, people consume on average 1 liter of olive oil per person per year, but in the Mediterranean, people on traditional diets consume on average one liter per month! (That’s per person!) A 2015 meta-analysis of 30 randomized controlled trials found that consuming olive oil resulted in a decrease in systemic inflammatory markers and improved endothelial function—an important indicator of good heart health. Read the study here.
Oro del Desierto Coupage
Pressed in the desert from a blend of organic Spanish olives, from Almería.
Rincón de la Subbética
One of the world’s best olive oils from Córdoba, Spain
A consistent front-runner on the international award-circuit, from Jaén.