One of the biggest reasons we start and stop a weight loss diet or a workout routine to lose weight is the lack of daily motivation required to pursue it. But 26-year-old Kishan Sharma tells us that he cracked the code to see his weight loss journey through till the end by spending big bucks on a one-year gym membership. It compelled me to stick to a routine everyday. If you pay for something in advance, you will definitely work for it (it's just human nature)! he confesses.

But the gym wasnt his first option. I started gaining weight at a very steady pace since college. I was a very big foodie, and would eat and drink anything and everything. But at the same time, I was also very active in sports, especially cricket, football and volleyball. My friends and family would often taunt me for gaining weight but I was unfazed by it. That is until I started working and all the physical activity and sports tournaments stopped, he says.

Now, I was just eating and eating very unhealthy food and going up weight classes and clothing sizes rapidly from XL to XXL. Reality finally hit me when even XXL-size shirts wouldnt fit me. I realised that I cant grown beyond this. This was my limit, now I had to find a way get back in shape by losing weight," he adds.

Thus to lose weight and reclaim my XL-size shirts, I decided to start running. And while running, daily,0 helped a little, the result wasnt satisfactory for me. So, I joined a gym for, as you now know, a whole year, and embarked on the below weight loss plan to not regret my decision, he informs.

I weighed around 97.4 kgs when I began my weight loss journey, and I credit the below weight loss workout and diet plan to my reduced weight of 81 kgs and waist size of 32 inches from 36 inches.

"While the initial few days in the gym were very hard, gradually I developed a habit of working out for 2 hours, a day, while focusing on a 40% HIIT and 60% Cardio routine. My workout plan can be divided into the following 2 phases" -

1. Warmup, which included shoulder stretch, hip flexor stretches, quadriceps stretch, side stretch, the forward hang, etc. Apart from these static exercises, I used to also do some dynamic warmup routines of Jumping Jacks, Squats and Lunges.

2. Burpees and walking up and down the stairs (with dumbbells) (15-20 counts, 3 sets). It is the best way to reduce weight (it worked for me).

3. HIIT - burpees (15-20 counts, 3 sets), mountain climbers (same), butt kicks (same), battle ropes (same) and tyre flip (10 counts, 3 sets)

This was followed by running on the treadmill for 10 mins, cycling 10 mins and forearm & side planks for 3-5 mins.

"After the initial two months, I began weight training. This routine comprised a reduced number of cardio exercises, warmups and HIIT and 40-50 minute window dedicated to weight training."

Straight Barbell Bench Press

Incline Barbell Bench Press (Both Up and Down)

Dumbbell Fly

Pec-Dec Fly

Dumbbell Pullover

Pushups

Pull-ups (10 counts, 3 sets)

Lat Pulldown (2-3 Variants)

Deadlift

Dumbbell Single Arm Row

Bent over Barbell row

Seated cable row

Barbell Push Press

Arnold Press

Dumbbell Lateral raise

Front Dumbbell raise

Seated Dumbbell shoulder press

Shrugs

Barbell Curl

Standing Cable Curl

Hammer curl

Dumbbell concentration curl

Bar Preacher curl

Cable Flex curl

Rope Tricep Pushdown

Tricep Dips

Overhead Triceps Extension

Skull crushers

Bench Dip

Dumbbell Squats

Dumbbell Lunges

Hack Squat

Seated Leg Curl

Leg Extensions

Lying Leg Curls

Leg Press

To ensure his diet was in tandem with his weight loss goals, Kishan restricted his sugar, oil and rice intake. This is the diet plan I was on, it may or may not work foryou but it did the trick for me, he says -

Early morning: A glass of warm water with half a lemon and 1 tablespoon of honey + almonds (after half an hour)

Breakfast: A light salad made from carrots, cucumbers and beetroots OR oats OR a sandwich made from brown bread

Post-workout: A bowl of freshly-cut fruits

Lunch: 2 chapatis with a gravy or dal preparation

Post-lunch: One apple + a cup of green tea (after one hour)

Evening snacks: Carrots or boiled beans

Dinner: 2 chapatis with a gravy or dal preparation

Post-dinner: A glass of warm water

"Ive been able to maintain my current weight by following and eating normal diet, not too much and not too little. I also try to not eat processed foods as much as possible; I prefer home-cooked food. But as a working professional, it gets a little difficult sometimes, yet I manage to eat only a selected few dishes from restaurants. Exercise is also as important as following a healthy diet, so I try and never miss a gym session either.

Dont ever compare yourself with anyone else, you know your body better than anyone else. You dont need to lift all those heavy weights if you cant. Start slow and steady and gradually pick up pace.

Disclaimer: The diet and workout routines shared by the respondents may or may not be approved by diet and fitness experts. GQ India doesn't encourage or endorse the weight loss tips & tricks shared by the person in the article. Please consult an authorised medical professional before following any specific diet or workout routine mentioned above.

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How to lose weight like this guy who lost 16 kgs and got fit by applying this one genius hack - GQ India - What a man's got to do

Americans are living longer thanks to medical and public health advances and greater access to health care. If youre a 65-year-old man in the U.S., you can expect to live another 20 years. American women can expect to live even longer to age 86.5.

While this is good news for most of us, increased longevity also creates new challenges. After we turn 65, our risk of developing dementia doubles every five years. By age 85, nearly one in three of us will have the disease. The impact on women is even greater.

New Milken Institute research estimates that by 2020, roughly 4.7 million women in the U.S. will have dementia, accounting for nearly two-thirds of everyone living with the disease. Women often experience a double whammy. Not only are they more likely to get the disease, they are also more likely to take on most caregiving responsibilities for spouses, parents, in-laws and friends.

Women caregivers are more likely to be impacted financially as they leave jobs or miss work to care for family members. Our analysis predicts that the economic costs of treatment, care and lost productivity due to women suffering from Alzheimers and dementia will total $2.1 trillion by 2040, representing over 80 percent of the cumulative costs.

Communities of color face an even greater threat. Older African Americans have the highest risk of dementia, followed by American Indians/Alaska Natives and Latinos. This increased risk, coupled with income differences and cultural attitudes toward family caregiving, results in communities of color shouldering more direct care for people living with dementia than white populations.

Ive experienced firsthand the devastating impacts of Alzheimers disease on families. My dad and his three siblings were diagnosed within a 10-year time frame. As in most families, the emotional and economic strains fell primarily on the women.

My Aunt Trudy, a Julliard-trained concert pianist, began showing signs of dementia in her early 70s. She had chosen her career over a family as many women of her generation had to do. Trudy had no kids, husband, or much savings, so my family patched together a mix of paid and volunteer caregivers to provide her meals, rides, and companionship.

After it became too much of a strain on our finances, young families, and work lives, we had to place her in a nursing home paid for by Medicaid a harrowing decision made by countless Americans every day. Aunt Trudy maintained her indomitable spirit until the end. When she could no longer speak, she could still play the piano by heart, to the delight of many who sang tunes beside her.

Unfortunately, 10 years since Aunt Trudy died, Alzheimers is the only disease among the top-10 causes of death in the U.S. with no known cure. Recent Phase III drug trial failures this year represented a setback in research.

But thanks to increased National Institutes of Health funding to study Alzheimers disease, researchers today understand better dementias pathology. Perhaps most hopeful for those of us at high risk for dementia, emerging evidence shows that despite family history and personal genetics, lifestyle changes such as a diet, exercise, and better sleep can improve brain health.

Increased participation by women in clinical trials has helped us understand why more women than men have dementia. Researchers believed dementia is primarily connected to longer life expectancy. But new studies have linked it to biological differences, such as hormonal imbalances, that change brain chemistry.

With no cure in sight, we must double our efforts to reduce the risk and cost of dementia. At the Milken Institute, we work to solve significant global problems. That is why we are making recommendations to improve brain health, reduce gender and racial disparities, and ultimately change the trajectory of this devastating disease.

Most importantly, we must spread awareness of how individuals, communities, and health professionals can improve cognitive function and brain health for all ages. If we can delay the onset of dementia by only five years, we can cut the incidence in half.

With more women working full-time and family size decreasing, we must increase efforts to create a dementia-capable workforce to effectively identify people with dementia, tailor services to meet their needs and those of their caregivers, and ensure those living with dementia get the right care at the right time. The high costs of care for Medicare beneficiaries with dementia are linked to avoidable hospitalizations, poor coordination across care teams, and ineffective care transitions.

We offer many more ideas in the new report, Reducing the Cost and Risk of Dementia: Recommendations to Improve Brain Health and Reduce Disparities. We are in a race against time. We want to ensure that all of us will be singing songs by heart and enjoying our family and friends as we age. To provide a better future for millions of Americans impacted by dementia, we must act now.

Nora Super is senior director of the Milken Institute Center for the Future of Aging. She previously was executive director of the White House Conference on Aging.

More:
Dementia impacts women more and new approaches are needed | TheHill - The Hill

Drugs

Last week, a US biotechnology company claimed to have produced the first drug with the ability to slow down the development of Alzheimers. Biogen says it hopes to release aducanumab on to the market after it gets US Food and Drug Administration approval, which could take up to two years. Research into the drug had been abandoned but trials using higher doses of the drug are claimed to improve cognitive functions such as memory, orientation, and language.

A Mediterranean diet has been suggested to reduce cognitive decline. Limiting saturated fats and simple carbohydrates benefit the cardiovascular system, having an effect on overall health. While evidence based on these dietary recommendations is not yet conclusive, increased consumption of fresh fruit, vegetables and fish appears to have a beneficial effect on prevention and management.

Alzheimers disease may develop more quickly in people living solitary lives with limited interaction with others. Regular social engagement can spark new brain connections, which stimulate activity. A study over three years noted that participants who socialised less showed more cognitive decline. However, it did not consider factors stopping individuals from socialising, such as depression and anxiety.

Scientists have tested the effects of mental stimulation in relation to slowing down Alzheimers. People who engaged with puzzles, board games, learning a language or playing an instrument showed reduced severity of symptoms.

Numerous studies have shown a positive relationship between exercise and slowing cognitive decline. Studies in patients living with AD have shown a similar benefits, although further research is needed to define the amount and type of exercise.

Original post:
The five: ways to slow the onset of Alzheimers - The Guardian

PITTSBURGH As Cameron Sutton and Steven Nelson started to share a locker room this spring, the veteran cornerback noticed the crystals in the younger defensive backs locker.

I'm very into it, Nelson said. I know exactly what that is. It's spirituality.

The two cornerbacks quickly formed a bond that's continued into the thick of the season. Their conversations cover the types of soaps they use, gum they chew and their decision not to eat red meat or pork.

But the crystals came early on. And as the slightly younger Sutton pulls through a 2019 season with a changed, though increasingly prominent role in the team, he continues to do so with a regular practice of crystal healing.

They all serve their own purpose, you know what I mean, Sutton said. Obviously it's coming from nature's greatest.

Sutton and Nelson, among plenty of others, believe that proximity to certain rocks and minerals can help with ones day-to-day disposition, energy levels and focus, among other attributes, plenty of which are widely open to the individuals interpretation.

And while the size of the the crystals varies greatly, the Steelers defensive back notes that cultures in different parts of the world believe in the ability of different stones to aid people in their daily lives. His girlfriend, Courtney Alexander, told him about the practice years ago. Shes better-read on the subject than Sutton is, he said, and handcrafts bracelets and jewelry with the stones.

Throughout the week of practice leading up to a game, Sutton will pick out a stone for a purpose for each day. And, if at the end of the week, the Steelers are traveling, Sutton will pack four or five, plus a hand-held dream catcher to bring with him.

Certain stones have very specific purposes, whereas others are more open to the needs of whoevers around them.

The approximately 10-inch tall selenite crystal that was in Suttons locker last week, he explained, is an energy stone, bringing positivity and clarity. Though there are different meanings, those are the base readings, he said.

It's really cool obviously to see the benefits that they put out and obviously in return the benefits you reap from that, Sutton said. I think it's something that obviously you don't' force on anybody. People ask about it and then obviously it brings attention and curiosity to some people.

But obviously there's a few people that keep up with those things too.

Nelson is the most direct supporter of the practice, but when the Steelers travel, Sutton does charge the crystals in the light of the hotel room window, moving a table over and placing the rocks there to absorb the light of the sun and the moon.

His weekend roommates dont mind. Sutton shares a room with Artie Burns on the road. Joshua Dobbs roomed with Sutton before he was traded in Week 2, and he had no issue with the practice, either.

If there's no window, Sutton will take the crystals outside. Between uses he and his girlfriend clean and charge them. They charged them all up at the last full moon.

A lot of people don't really, you know, they see crystals, they don't think about it, Nelson said. They just think it's a rock. But it has meaning.

The crystals are part of the same diet, exercise and health product discussions Nelson and Sutton share.

It works for Sutton. He used to buy his stones at Journeys of Life in Shadyside before it shut down. He still looks for shops that sell them whenever he travels with his girlfriend.

On Friday, as the Steelers neared the end of their preparation for their first game since Sutton shined with a clinch interception against the Los Angeles Chargers, he explained the powers of citrine. It provides clarity, love and energy.

They're reasons why it's a regular in Sutton's rotation of rocks.

It's kind of just what you want out of those stones, what those stones define in how you're feeling, he said. And like I said that's something else that's manifested and you can bring that out and carry with you.

Sutton, like a lot of the youngest Steelers, still lives on South Side just a few minutes away from the team's headquarters. He and his girlfriend have talked about moving North or into some suburb of Pittsburgh, but he's in Year 3 of a four-year rookie contract, carving out a role playing a specific slot corner position all but exclusively on passing downs.

There's little point in moving out and buying up.

Still, Sutton feels a benefit from stones. That sensation isn't isolated to those he carries with them as he's feeling whatever lift he's getting on a given day. But he knows, he said, and that's enough.

It could be lucky socks. It could be 'Hey I wear these lucky socks, manifest a good game, manifest, making plays, manifest, you know, certain things that guys have that they can carry with them, Sutton said. It's not really a pinpoint thing.

Its something that they use. It keeps you motivated.

Here is the original post:
Steelers CB Cameron Sutton powers on (in part) aided by his crystal collection with support of Steven Nelson, - PennLive

Youve definitely heard of the ketogenic diet starving your body of carbs to force it to burn fat and produce the mind-clarifying, brain-healing compounds known as ketones. You may have even heard of people and athletes ingesting ketone salts or drinks to propel them into or keep them in a state of ketosis. And if you were paying close attention during the Tour de France this year, you may have spied Team Jumbo-Visma openly drinking ketones mid-race.

The funny thing is, these athletes are not on a ketogenic diet. They are not fat adapted.

For the last three years or so, weve seen Tour athletes fueling with carbs and then supplementing with exogenous ketones to score a two to three percent boost in performance from dual-fueling, says Matt Johnson, a former competitive cyclist and co-founder of The Feed, an online sports nutrition shop and leading supplier of exogenous ketones in the U.S. June was insane with teams placing $10,000 to $20,000 orders for ketone esters and rush shipping them to France. We could barely keep up with it.

Elite athletes biohacking to score a tiny edge? Nothing new.

But this is: a study in the Journal of Physiology says everyday athletes who arent on a keto diet, who arent fat-adapted, may improve their recovery by a whopping 15 percent just from drinking exogenous ketones after intense training days. And the news is spreading.

We have also had a huge spike in individual athletes ordering the product that seems to be only growing, Johnson adds.

Now, will this approach work for you? Heres everything you need to know.

First, a quick biology lesson slash crash course in the trendiest diet of the twenty-teens: in an ideal world, your body breaks down carbohydrates into glucose, which is then transported and used or stored as energy for your muscles, organs and, most importantly, your brain.

Your brain is at the top of the pecking order it gobbles about 20 percent of your total energy expenditure, a lot for a single organ and if its not fueled, everything else stops functioning. When you deprive your body of carbohydrates, your muscles can use fat for fuel, but your brain cant. Instead, your body has a fail-safe to prevent total shutdown: the liver starts converting fat into a superfood designed to save your starving brain: ketones.

Even if your body can adapt to burning fat quickly to fuel long runs and rides, it would still prefer to burn carbs. Which is why the notion of pro athletes downing exogenous ketone drinks without having to give up carbs is completely bonkers.

Ketones are essentially a fourth macronutrient your blood sugar is stable, your body is burning fat and your brain has entered an almost elevated state of functionality. In ketosis the state you reach when adhering to a keto diet your brain starts producing more mitochondria (the little powerhouses of energy in your body) and better regulating neurons. Staying in a state of ketosis has been shown to help clear the brain of proteins that can lead to and worsen Alzheimers disease, reduce seizures in about half of people with epilepsy and even extend the lifespan of mice.

In athletes, staying in ketosis via a ketogenic diet can increase fat utilization during exercise (great, considering your body can store way more fat for fuel than carbs), help reduce body fat and sometimes improve endurance time trials and sprint peak power.

The catch: it all rides on you steering clear of carbs with no slip-ups. If you eat more than your allotted count typically 50 grams, which is one cup of pasta or just two bananas your body falls out of ketosis and you dont get any of these benefits. And pretty much all nutritionists agree that even if your body can adapt to burning fat quickly to fuel long runs and rides, it would still prefer to burn carbs.

Which is why the notion of professional athletes downing exogenous ketone drinks without having to give up carbs is completely bonkers.

In the early 2000s, as part of a DARPA program to enhance U.S. soldier performance, Oxford professors Kieran Clarke and Richard Veech set out to distill the exact molecular structure of one of the ketones our body produces. The resulting ketone ester is a specific molecule, butanedial, that converts directly to beta hydroxybutyrate, the ketone our liver naturally produces in the ketogenic state, when you digest it, explains Geoffrey Woo, co-founder and CEO of HVMN.

HVMN is currently the only company to produce ketone esters, as they lease the patent to Clarke and Veechs molecular structure.

Now, keto followers are probably familiar with other brands of keto drinks (usually based on MCT oil) and ketone salts. But esters are different than these aids. MCT oils dont produce ketones; they help put your body in a state of ketosis so it can start producing its own but since that requires carbohydrate starvation, thats not an option for dual-fueling athletes, Johnson explains.

Ketone salts, meanwhile, use beta hydroxybutyrate as well, but by their nature, theyre bound to a mineral. Because you have to take so much ketone to raise your blood levels enough to see an effect, youre also gaining a lot of mineral load. This leads to a lot of GI issues in athletes, explains Woo. That, plus the fact that the salts dont raise your ketone levels that much, leaves a lot of room for a superior product. There has been minimal testing on the aids but the HVMN esters have been tested and verified, Johnson says.

Ketone esters are a way to eat ketones directly thats going to convert 100 percent to ketones in your body, Woo adds.

Woo says professional athletes drinking exogenous ketones during a race report about a two to three percent increase in performance. That matters in an event like the Tour but the real benefit for athletes, especially everyone other than Egan Bernal or Geraint Thomas, seems to be in downing a bottle once the race is over.

The aforementioned Journal of Physiology study, conducted by seemingly impartial Belgian researchers, simulated a Tour with everyday athletes: 20 fit men trained twice a day (HIIT or intermittent endurance training in the morning, then 1.5- to 3-hour endurance sessions at night), six days a week for three weeks. Half drank a ketone ester after each workout while half drank a placebo.

After three weeks, the guys were shredded everyone showed signs of cardiovascular, hormonal and perceptual overreaching. But those who had taken ketone esters regularly had significantly less damage in all these areas, and on a two-hour endurance test, they were able to ride at a higher sustainable pace and produce more power in the final 30 minutes compared to guys who recovered regularly. All in all, researchers estimated the ketone esters helped improve recovery by 15 percent.

Mainly, its providing your body with another option for fuel, says Jonathan Scott, Ph.D., R.D., an assistant professor at the Uniformed Services University in Bethesda, Maryland who researches performance nutrition and dietary supplements.

You can still have your cake and eat it too. Athletes dont need to consume a diet thats extremely restrictive, and they can then consume exogenous ketones to introduce yet another fuel source the body can use.

Your brain is either going to use glycogen or ketones for power. If ketones are available, glycogen is spared and your muscles can instead use that energy to fuel fiber repair and metabolic cleanup. Whats more, now your body isnt going to break down other structures like muscle fiber to get your brain the fuel, saving your body extra damage.

And, because ketones keep your blood glucose stable, your body is steadily producing insulin, which sweeps glucose into your cells, continuously topping off the pool of energy as its being used and at a much faster rate than youre able to with food, Scott explains.

In addition to faster post-exercise glycogen replenishment, a 2018 Italian study in Current Sports Medicine Report foundthat exogenous ketones decrease proteolysis (the breakdown of proteins into amino acids) and act as metabolic modulators and signaling metabolites.

Theres also some chemistry research to suggest exogenous ketones may help realign your hormone production, adds Krista Austin, Ph.D., C.S.C.S., a sports scientist, exercise physiologist and nutritionist. The anterior pituitary produces hormones that become dysregulated if youre overtraining, dont sleep well at night, have a poor heat tolerance, or experience something like a traumatic brain injury, she explains. Exogenous ketones seem to help realign the production of susceptible hormones like prolactin, which can otherwise prevent proper sleep and recovery.

To top it off, it takes very minimal effort for athletes to earn all these gains: You can still have your cake and eat it too literally and figuratively, Scott explains. Athletes dont need to be consuming a diet thats extremely restrictive on food choices or energy sources during exercise, and they can then consume exogenous ketones to introduce yet another fuel source the body can use.

Johnson says its only a matter of time before major American sports stars pick up the training aid and that well definitely see it in the Olympics. Basketball and hockey especially have some grueling schedules. Imagine the benefit in-season for back-to-back games on the road?

Johnson estimates that roughly 80 percent of the interest in exogenous ketones on The Feed comes from Europe and about 60 percent of that is from non-elites.

For most amateur athletes, that 15 percent improvement in recovery means youll simply feel better after a grueling workout youll have less muscle soreness and stiffness, more energy, better range of motion and sleep better, says Austin.

But thats not necessarily the score it sounds like. If you dont feel terrible after a series of tough training days or a hard race, youre much more likely to get back out, sooner, Austin says. But you might do more harm than good. Until we understand better how exogenous ketones affect the body and recovery, numbing the alarm doesnt change the need for rest.

And will they even work for you like they do for the pros? Jurys still out. Everyday athletes are likely going to respond differently to exogenous ketones, considering just the impact of genetics and training on energy substrate metabolism (how well your body burns other fuel sources) alone, Scott says. And, as with all supplements or performance aids, there are very clearly responders and non-responders. It simply doesnt work for everyone, he adds.

But most importantly, there are so many other aspects of performance that everyday athletes would be better served to focus on, Scott points out, including but not limited to sleep, diet composition, diet quality, nutrient timing, hydration, training program, rest days, stress management, meditation, visualization and even social relationship quality. For elites, all these things are taken into consideration and already optimized, he says. But I would hate for an amateur athlete to start taking ketones to improve sleep for better recovery when its really their stress management that needs to be tweaked.

The upside: as long as you monitor everything above, all our experts agree, theres close to no risk in trying.

Pretty much everyone agrees you shouldnt be using exogenous ketones to enhance recovery after every hard workout or race. This isnt meant for a long weekend ride, Johnson cautions. Even if it was really hard and I came home completely bonked and exhausted, I dont need a ketone ester to feel better at work the next few days.

Not only will drinking it post-ride regularly lead to overtraining, but, at $37 a bottle, a few bottles a week doesnt make economic sense for most of us. The effects of exogenous ketones last roughly an hour after ingestion and youre intended to drink a whole bottle immediately after moving for recovery.

If a client is having trouble sleeping, Ill have them drink ketones before bed so their body can catch up on repairs. But its important to address the underlying issues of why theyre not sleeping in the bigger picture.

But when marathon training gets serious and youre logging 15K, 18K and 12K all within a few days? Thats when you want to take it. Harder training weeks, multi-day endurance competitions, multi-stage races I would absolutely be using it after every stage. That level of benefit is enormous, Johnson adds.

Austin agrees, but adds shell also use it sparingly to disrupt recovery inhibitors. If a client is having trouble sleeping, Ill have them drink ketones before bed for just a few nights so their body can catch up on repairs, she says. But its important to address the underlying issues of why theyre not sleeping in the bigger picture.

And while we have no studies on microdosing (which would be more approachable and more wallet-friendly), Austin says shes seen some results. If someone is new to training, that mid-morning fatigue can be debilitating in terms of getting work done, but taking 10 milliliters of ketones can give them an energy boost, she explains.

Everyone agrees, given the current state of research, exogenous ketones are generally safe. And the one high-quality product we have on the market now (HVMN) is good to go.

But its worth noting that exogenous ketones are currently sold as dietary supplements, which means theres no oversight by the FDA. As ketones become more popular and more formulas come to market, well inevitably see products packed with both other enhancements and other cost-cutting, potentially dangerous ingredients, Scott says. (The upside: the hefty price of formulas like HVMN will likely come down, too.)

We also dont know the effects or risks of using it long term is there a threshold after which exogenous ketones stop being as effective? If your body gets used to the aid in recovery, could it eventually stop being as efficient at rebuilding without it? Do you get any of the neuroprotective benefits of naturally going into ketosis? And, perhaps most importantly, if youre an ultra-runner or frequent multi-day racer using exogenous ketones for recovery, what nuanced alarm bells are you overlooking?

There are definitely a lot of unanswered questions when it comes to exogenous ketones. But with minimal risk and serious potential gains, we wouldnt knock anyone for giving a sip.

See original here:
How Athletes Are Reaping the Benefits of Keto Without Actually Giving Up Carbs - gearpatrol.com

Behind the gates of Wat Yannawa temple, barefoot monks emerge, their saffron robes a pop of color in the early morning light. From the youngest to the oldest, they do this same routine every day: collect alms, or offerings, from the Buddhist faithful.

In metal pails that sway near their hips as they walk, they collect food, drinks and the occasional cash donation for the temple. They pray with the person who offers it, and then return home to prepare the meal with what they've been given.

More than 90% of Thailand's population follows Buddhism and the monks here are held in high regard, but there is growing concern about their health: Thailand's monks are gaining too much weight.

Thailand's National Health Commission Office says there are nearly 349,000 monks in Thailand, and almost half are considered overweight or obese.

There are several factors, but it largely centers around the morning routine -- and the changing nature of the offerings placed into the monk's pails.

The monks aren't able to control their own diet -- it's at the mercy of the offerings they receive each morning. Traditionally, those alms are calorie-rich foods, either processed or homemade -- with the Buddhist faithful wanting to offer something of high value and taste.

The monks are also forbidden from eating anything after 12 p.m., having only one or two meals a day between the hours of 6 a.m. and noon.

This means it's hard for monks to change their diet.

Professor Jongjit Angkatavanich, a pharmacist, dietician, and nutritionist who has been studying the health of Thailand's monks for the past eight years, describes the situation as a "ticking time bomb."

"When we look at the obesity rate, it's kind of like the first landmark that we used as an indicator," Jongjit said.

The monks are experiencing conditions such as diabetes, high blood pressure, eye issues and osteoarthritis in knees, but they know very little about them.

For example, one of the most shocking things Jongjit has seen is monks with amputated toes and feet because of diabetes, but the monks had no knowledge of the condition -- many had never even heard of diabetes.

A taste for soda

Obesity rates among Thailand's monks are higher than the wider population -- 48% of them are obese compared to 39% of the Thai male population, according to Jongjit's research. While people might think the monks are simply eating more, Jongjit said that isn't the case. The monks consume 150 less calories than Thai men.

So what's happening to Thailand's monks?

"After midday, they have to rely on a drink or beverage," Jongjit explained. "It has changed over time, from the ancient time -- right now, it is a soda, a soft drink, a sweetened beverage."

What's more, she said, is the monks often consume the sugary drinks on an empty stomach. "The sugar in the liquid is absorbed faster," she said. "It means the effect or consequence of the added sugar is even worse for a monk."

To complicate matters even further, the monks aren't supposed to exercise -- it's considered vain. Navigating those restrictions is an important part of the long-term solution.

Somdet Phra Mahathirajarn is the Abbot of Yannawa temple -- its highest-ranking monk. He's been leading the charge in implementing changes suggested by Jongjit and her team, including finding a way around the exercise restrictions and healthier menu options for the novice monks' midday meal, as the novices get one meal prepared by the temple before noon in addition to the morning alms.

"We consider their intention" when it comes to exercise, he said, allowing exceptions for health reasons. "My department has to coordinate with the government to dispatch mobile medical units to educate the monks, so they can learn about proper exercise, proper rest and proper living."

Keeping track

One of the mobile medical units arrived later that day. A fleet of health workers armed with scales and blood pressure cuffs descended on Yannawa temple, measuring and tracking the health of the youngest novice monks. From blood sugar levels to weight and body mass index, the numbers are recorded and entered into a database -- no small task, considering the sheer number of temples and monks in Bangkok alone.

"We started this health check-up for the monks in temples all over Thailand, and especially in Bangkok," said Dr. Somchai Teetipsatit, director of the Health Promotion Division for the Bangkok Metropolitan Administration. "We have 454 temples in Bangkok, with about 16,000 monks."

To cover everyone, both public and private healthcare clinics are involved, spurred on by a unique health charter implemented by the government and the National Health Commission Office in 2017. The goal is to teach not only the monks, but the public, about proper nutrition, so they can take care of each other.

Phupha Srichalerm is a 17-year-old novice monk from a province in southern Thailand. He's been studying at Yannawa temple for nearly five years, and now his Buddhist education also includes nutrition.

"It's good because it makes me aware about diet," he said. "I've changed my dietary habits." For starters, he's begun swapping out the sugary afternoon drinks in favor of water. Otherwise, he now understands that the risks of obesity and the diseases that come with it are serious.

In the eight years since Jongjit first started this work, she has seen some progress.

"We started small," she said. "But we have to spread [the message]. Now we call it 'one temple, one hospital.' And with this national health strategy, we will distribute our [educational] media to at least 11,000 hospitals in Thailand -- from the main hospitals in the provinces to the primary care district hospitals, the roots of our community" -- going to the root of the community, to help the heart of the community.

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Why Thailand is putting its Buddhist monks on a diet - CNN

Diabetes is just one of the many chronic ailments that is so prevalent in the U.S. with millions of people suffering each year and thousands newly diagnosed by the same token.

And whether you have type 1 or 2 diabetes, making healthy lifestyle choices in the form of exercise (physical and mental), diet, and mental health management are vital for keeping this life-threatening illness at bay.

So, were going to focus on the exercise aspect of diabetes management because its a crucial component. But, well also briefly cover diet, and mental exercise (meditation, etc) because these factors all play a huge role in your overall well-being.

Diabetes is a disease that affects how the body uses blood sugar and it results from high blood glucose, or blood sugar levels. Now, glucose is supplied in our bodies from the foods we consume, and then its used for energy in the body with the help of the hormone insulin; which is produced by the pancreas.

But if this process does not occur efficiently due to several possible factors like lifestyle habits and even family history of the disease; diabetes results, which can then cause many health issues that can potentially affect the heart, kidneys, feet and nerves.

Whats The Difference Between type 1 and type 2?

The two forms are type 1 and type 2 with the former being more severe and the latter the most common form that people suffer from. Over 90% of people who have diabetes are type 2. (1)

Type 1 means the body no longer produces insulin, and it occurs more in children and young adults. But it results from the immune system attacking the cells in your pancreas which creates insulin. So, daily treatment is absolutely crucial. About 10% or so of people diagnosed with diabetes are type 1.

Type 2 means the body does not utilize insulin effectively or that it doesnt create it at all. This form is more common in middle-aged and older people but anyone can develop it.

And countless studies have proven the positive effects of exercise for the prevention and management of diabetes and insulin resistance. But, these effects are much more prominent in combination with making healthy lifestyle choices.

Lets talk about how exercise helps to manage and improve diabetes.

Stress affects nearly everyone and with the fast-paced, poor diet, and the high-expectation world we live in today, its no wonder were experiencing so much dis-ease in the body.

Stress causes hormones like adrenaline and cortisol to be released in excessive amounts, and when these hormone levels are sustained in the body, health and disease result. It also has a direct correlation with increased blood glucose levels and only exacerbates the issue. (2)

So, stress management is a must for the sake of your overall health. And exercise is a very necessary weapon in your stress-management arsenal because it not only helps to manage the disease but it also staves it off and can even help to improve it.

Exercise releases feel-good chemicals in the brain called endorphins which directly impact mood and distract from many of the typical stressors of life. But it also strengthens the heart, potentially lowers blood pressure, and gives you more confidence as well. (3)

Short-term stress is normal but long-term stress is deadly.

Check also the4 tips to lower stress.

Overweight and obese individuals on average at a higher risk of developing type 2 diabetes due to their physical condition.

David Marrero, PhD, president of health care and education for the American Diabetes Association has a very good saying when it comes to the relationship between weight and diabetes

If I suddenly take a bunch of gravel and throw it in the back of your car, you can still probably make 70 mph on the interstate. But youre going to make the engine work a little harder. If I put 1,000 pounds in your car, that effect increases. I can probably put enough weight in so, eventually, your car no longer can perform like it needs to.

He also explained

What we know in diabetes prevention, and in prediabetes, is that a very modest amount of weight loss has this huge reduction in risk. You lose 7% of your body weight, you cut your risk [of developing diabetes] by 60%. And, in fact, if youre over 65, its over 70%.

As you can see, exercise is not optional, but rather a necessity, especially if youre an overweight individual.

You want to be eating lots of dark leafy greens, very little meat (substitute), whole grains, healthy fats, good carbs, and some fruits. But, the greens should make up the majority of your diet while complex carbs, fruits, and fats should be consumed in smaller amounts. (4)

And you should avoid anything processed, refined, and high on the Glycemic Index Scale. But certain fats (saturated and trans fats) and even sodium should be on the lower side.

Check out this article on why phytonutrients are so important for chronic disease management.

Sometimes a healthy diet is a difficult thing to maintain with all of the delectable options and lack of nutritional knowledge.

But the good news is that exercise can lessen the impact of a bad diets effects on health, in a society where processed, fast-food options are the main source of nutrition for many. And a big reason is that it staves off chronic symptoms associated with certain ailments.

But, dont think you can just eat bad, then exercise and all will be well because it doesnt quite work that way.

A diagnosis of diabetes or any other chronic disease can be discouraging and it can certainly do a number on ones mental health. In fact, people suffering from diabetes are at increased risk for depression, anxiety, and even eating disorders. Then tack on the added responsibilities regarding the daily treatment schedule and its a real challenge for some individuals. (5)

But the illness itself can also bring on a mental disturbance in the previously mentioned forms due to the potential fluctuations of blood sugar levels; which when all added up together, can cause a condition called diabetes distress.

And many think that theres no use in trying to do anything to try and improve this condition due to feeling hopeless and helpless.

And therefore, mental health worsens from this doomed thought process. Well, the absolute truth of the matter is, exercise is just as important for your mental well-being as it is for physical health.

They go hand-in-hand and one without the other is always a recipe for disease. And that is why doing some form of aerobic and/or anaerobic exercise daily is crucial for sustaining your health and well-being.

A 12-week study found that regular aerobic activity has a significant positive impact on self-esteem and mental health which is directly connected with a better quality of life. (6)

So, whatever activity you choose, be consistent. Weight training, jogging, sports, pure cardio these are all very viable options. And based on research, all forms whether aerobic, anaerobic, or combined activities are equally good at improving HbA1c values. (7)

But dont forget about the mental exercise aspect of mental health management; like meditation, therapy, etc because without these, you could be fighting an uphill battle. Talking to someone and implementing cognitive strategies are going to make the biggest difference for your mental health.

Engaging in mindful/meditative activities will allow you to focus on the present moment and healing, rather than dwelling on the problem/s. And this is how many people combat depression, boost their immune system, and improve cognitive abilities.

This can obviously vary between individuals based on current physical condition. If you havent exercised in a while, start out very slowly as to not overwork yourself. If youve been exercising lightly then turn up the intensity little by little.

And if youre serious into fitness, well, good on you! Keep it up and remember, its a powerful weapon in your fight against diabetes.

The American Diabetes Association recommends starting off with a light walk for those who have sedentary for a while. But do it in a way that promotes a relaxing experience. For instance, listen to a calming audiobook and/or take a stroll through your favorite area with a loved one.

And for those more experienced with exercise, at least 30 minutes a day is sufficient. Also, strength training should be a part of your regime at least twice weekly to keep strong and manage blood sugar levels too. (11)

But, never overexert yourself and always make sure to bring a healthy carb source with you like some fruit or a healthy snack in case your blood sugar levels drop too low.

And always consult with your doctor before doing any exercise to ensure the process runs smoothly and for your absolute safety.

Theres no difference in the type of activities you can participate in when compared to someone who does not have diabetes. Do fun exercise thatll keep you inspired to keep up with your activities. But, try your best to not overdo it and stop when you feel decently tired.

Now, since weight training is very beneficial for maintaining a healthy, weve put together a little workout split that you can follow for at least a month before switching up your routine.

Make sure to warm up with lighter weight for a few sets before the working sets which are shown below, and avoid using really heavy weights (which is why weve chosen moderate rep ranges). But you should still train with at least moderate intensity to elicit results.

Heres an example weight training routine including the days and exercises adjust as needed.

Monday:

Tuesday:

Wednesday:

Thursday:

Friday:

Saturday:

Sunday:

Repeat the routine on Monday.

You can train your core 3-4 days per week as well by doing 3 rounds of front planks, and lying side hip raises to keep things simple starting out.

At least one to three hours after a meal when your blood sugar levels are likely relatively higher.

But, if you take insulin always make sure to check your blood sugar levels prior to, and following any type of physical activity. If your levels are below 100 mg/dL, eat something to bring it up because you can be at high risk for hypoglycemia.

If levels are over 250, then refrain from exercise for the moment, as it can potentially make the situation much worse.

Also, its important to check your levels following any form of activity to make sure youre within a healthy range and to avoid hypoglycemia.

Exercise is a crucial component for the management and improvement of diabetes.

You dont have to go ultra hard but you can definitely turn up the intensity a little without worrying about doing too much if you take all the necessary precautions beforehand. Diabetes may be an inconvenience in many ways but that doesnt mean you cant live your life how you want too.

And making it a priority to be active on a daily basis will allow you to stave off many of the potentially negative effects and symptoms. So, get into a routine and take control by doing whats necessary,

Diabetes or not, physical activity is a key component for promoting and maintaining optimal levels of health, both physically and mentally.

But you dont want to forget how vital diet and mental exercise (meditation, therapy, etc) are in a healthy regime for encouraging a better lifestyle as every preventative component should be up to par.

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Why Exercise Is Non-Negotiable For People With Diabetes - FitnessVolt.com

Gregg Wallace is a television host known for presenting Masterchef and appearing on Strictly Come Dancing. He has been on the small screen helping a family make healthier choices on the BBC show Eat Well for Less?. It is clear the television presenter has also taken the health tips into his personal life as he has recently transformed his figure. Gregg has revealed a three stone weight loss in the past - what did he do to shape up?

In a recent Instagram post, Gregg treated fans to a picture of his six pack abs captioned getting there.

One fan questioned: Well done, what does your diet consist of?

The presenter replied to the comment: less fat n booze. (sic)

Another asked if he had a personal trainer to which the presenter replied yeah.

Gregg recently used his social media account to share his fitness stats, revealing in an Instagram story he had slimmed down to 12st 3lb.

The presenter also told fans he had slimmed down to have a body fat percentage of just 18 per cent.

In the past, the Masterchef host has opened up about his weight loss and explained he made healthy versions of his favourite meals to shape up.

Speaking to The Sun, he said: "Im a huge fan of curries, chillies and stews and it is still possible to lose weight and eat hearty meals.

Think about cooking with meats such as chicken and pork all the things that dont have much fat.

Use lean mince to make chillies, fill up with tasty stews stuffed full of healthy, low-calorie veg.

See the article here:
Gregg Wallace weight loss: TV host used this diet plan to shed 3st - what did he eat? - Express

A lot of us are guilty of reaching for pasta or binging on bread.

But science is showing two-thirds of Australian adults are overweight or obese - and carbohydrates are often the culprit.

Watch the full story above.

After revolutionising our diets with his best-selling cookbooks, CSIRO scientist Professor Grant Brinkworth is here to give us a health overhaul.

More on 7NEWS.com.au

"The evidence is there now," Brinkworth said.

"At the CSIRO, we're all about delivering evidence-based programs," Brinkworth said.

"And the evidence shows that dietary plans that are lower in carbohydrates and higher in protein and healthy fats is not only an effective weight loss strategy, but much better for improving your blood glucose and heart health, and also reducing the amount of diabetes medication that you require."

"A lot of people really want to follow this sort of plan, but they're time-poor," Brinkworth said.

"So what we've done is create 100 new delicious recipes that are focusing on quick and easy options - so recipes that can be cooked and prepared in less than 30 minutes.

"There's also recipes that include less than 10 ingredients, so you can throw them together and make them really quickly."

"We know from evidence that all fats aren't equal," Brinkworth said.

"While some saturated fats still cause an increased risk of heart disease, it's actually the healthy fats - the mono and polyunsaturated fats like olive oil, avocado and oily fish - that can actually help to reduce your risk of heart disease."

"Our recommendation is still to exercise for about 30 minutes a day," Brinkworth said.

"But what we've shown with our research is increasing the amount of resistance exercise is a really effective approach to do with the CSIRO low-carb diet to improve your health."

Find out more about the CSIRO Low-Carb Diet: Quick and Easy recipe book here.

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CSIRO reveals why a low-carb diet and resistance exercises are the key to good health - 7NEWS

About one in eight U.S. women (approximately 12%) will develop invasive breast cancer over the course of her lifetime, according to BreastCancer.org. Even though it is common, there are steps women can take to help lower their risk of developing breast cancer.

This content is sponsored byMedStar Washington Hospital Center.

About one in eight U.S. women (approximately 12%) will develop invasive breast cancer over the course of her lifetime, according to BreastCancer.org. Even though it is common, there are steps women can take to help lower their risk of developing breast cancer.

There are certain lifestyle modifications that can help reduce womens risk for getting breast cancer, said Dr. Ami Chitalia, a medical oncologist at MedStar Washington Hospital Center. The lifestyle changes include eating a healthy diet, exercising regularly and maintaining a normal weight all of which have been linked to breast cancer risk, she said.

A healthy diet is one that includes whole grains, fruits, vegetables and lean meats. Still, allfoods are OK in moderation, Dr. Chitalia said.

So far, there is no clear link between breast cancer and red meat intake or sugar intake, she said.

When it comes to exercising to help reduce the risk of breast cancer, Dr. Chitalia recommends at least 30 minutes of aerobic exercise four or five times a week.

Limiting tobacco and alcohol consumption can also be a good choice when it comes to reducing the risk of breast cancer, Dr. Chitalia said. A study has shown an increased risk of breast cancer with smoking, but in premenopausal women only; however, other studies have shown this may not be true. Still, Dr. Chitalia says tobacco use is linked to other cancers and can complicate healing after a breast surgery.

Heavier consumption of alcohol, considered to be four or more drinks per week for women, has been associated with some breast cancers as well, Dr. Chitalia said.

In addition to lifestyle modifications, its also important for women to perform breast self exams and schedule routine mammograms.

Screening mammograms will not reduce a womans risk of developing a breast cancer, but it may help find a cancer at an earlier stage where treatment may be easier to go through and there is a better chance of curing the cancer.

Dr. Chitalia recommends that women perform breast self-exams on a monthly basis, ideally when their breasts are less tender and there are fewer changes to them like during a menstrual cycle.

Women who have a family history of breast cancer or a genetic mutation that may predispose them to breast cancer may want to do more to make sure breast cancer is not in their future. Women with a family history of breast cancer should talk to their physician about when to start screenings because they may be recommended at an earlier age than most women.

Women who carry a genetic mutation for an increased risk of breast cancer should work with their physician to determine the best screening and monitoring strategy for them. Also, they should get information about risk reduction surgeries.

There have been numerous patient success stories that Dr. Chitalias practice has been a part of, she said. Often women visit their primary care doctor or Ob/Gyn if they find a lump in the shower or during a breast self-exam. The doctor usually recommends the women get a diagnostic mammogram, an ultrasound, instead of a screening mammogram to expedite the process. And from there, the women are referred to Dr. Chitalias practice.

MedStar Washington Hospital Center can help reduce a patients risk of breast cancer with innovative technology and expert staff, Dr. Chitalia said.

We offer state-of-the-art equipment and imaging techniques including MRI guided biopsies, which are sometimes needed and are only offered at select imaging centers. In addition, we offer comprehensive care so that in case something is found, such as a breast cancer, we have a large multidisciplinary team including nurse navigators, radiologists, surgeons, radiation doctors and medical oncologists who focus on breast cancer such as myself, she said.

We also have dedicated breast radiologists who have expertise in reading breast imaging such as mammograms and ultrasounds. Above all, our nurses, technicians and staff are kind and caring and aim to make a patients experience as smooth and comfortable as possible.

Read more and listen to a podcast with Dr. Chitalia here.

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How women can reduce their risk of getting breast cancer - WTOP