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What it REALLY takes to be a model: Rising New York City fashion star reveals the incredibly rigorous workout routines she uses to maintain her enviable figureBeca Michie, a model from New York City, shared her vigorous workout routine that sees her spending hours in the gym for the sake of staying in tip-top shape Before she struts down the runway, the rising fashion star boasts her killer body, which comes at a cost and involves spending most of your day at the gymFrom spending over two hours on cardio, to doing multiple sets of ab workouts, Beca baffled fans as she detailed the strenuous workout that keeps her in shapeAlthough she didn't reveal exactly how much time she spends working out, some criticized her lengthy workout as being unrealistic for people with 'real jobs' Published: 09:57 EDT, 24 October 2022 | Updated: 10:10 EDT, 24 October 2022 A model shared her vigorous workout routine that sees her spending hours in the gym for the sake of staying in tip-top shape before she struts down the catwalk. Beca Michie, a rising fashion star from New York City, frequently posts her glam looks as she proves she's always dressed to impress whether she's strutting down the catwalk or a sidewalk. The model doesn't just boast glam outfits, she also boasts a killer body, which she shows comes at a cost - that cost being spending nearly 'five hours' of your day at the gym. Beca Michie, a model from New York City, shared her vigorous workout routine that sees her spending hours in the gym for the sake of staying in tip-top shape Before she struts down the runway, the rising fashion star boasts her killer body, which comes at a cost and involves spending most of your day at the gymFrom spending over two hours on cardio, to doing multiple sets of ab workouts, Beca baffled fans as she detailed the strenuous workout that keeps her in shape One of the vigorous model workouts that Beca uses to stay in shape for shoots Jog or walk for two miles at 'conversation pace' as your warm upHour-long incline walk at an incline of 4.5 and a speed of 2.5, after the first thirty minutes boost the incline to five and the speed to three Front, left and right side planks for one minute each 40 crunches40 toe touches40 shoulder taps 30 Russian twists Another set of planks for one minute on each side Finish off your killer workout with another two mile walk Beca seemed to baffle all of her fans as she detailed the strenuous workout that keeps her in shape and strutting her stuff down the streets of the big apple. Captioning the video, 'Today's model workout,' the fashionista showed off her toned abs in athleisure wear before beginning her workout. Beca started by walking and jogging for two miles, which she said was her 'warm up', before adding '90 per cent of models that I know maintain their measurements just by walking.' After finishing up her warm up, the model does an hour-long incline walk. She sets the incline to 4.5 incline and a 2.5 speed and begins her walk, after 30 minutes she boosts the incline to five and the speed to three. When Beca finishes up her cardio, she moves onto focusing on toning her core with ab workouts. The model starts by doing planks, she does front-facing planks, right-facing and left-facing planks for a minute each before moving onto the next workout. She then pushes herself to do 40 crunches, 40 toe touches, 40 shoulder taps, 30 Russian twists, which she calls 'cherry pickers', and finishes it off with another set of planks for a minute on each side. Lastly the model does a 'slow two mile walk home' and that completes her workout. Beca usually runs multiple miles in her workout routine and often walks as a 'warm up' and added, '90 per cent of models that I know maintain their measurements just by walking'When Beca finishes up her cardio, she moves onto focusing on toning her core with ab workoutsBeca does even more cardio when on her way home and walks two miles at a slow pace, but while at the gym she makes sure to get an hour-long incline walk in Beca is signed with model agency Omit Models, and her fans know she never misses a chance to show off her toned figure or chic fashion style, which she dubbed 'model off duty'The model has boasted she spends 'long days' at the gym and makes sure to pack a big bag with her. In a different video, Beca also shared how she stays 'sculpted' when she's not at the gym.'Let's do a workout,' she says at the beginning of her video before she runs two miles at 'conversation pace.' Next, Beca stretches before running another two laps at 85 per cent effort and then moves onto ab workouts. She does her usual planks for a minute each and runs another two laps 'as fast as you can go.' Beca gets back into her ab workouts, making sure she keeps her six-pack sculpted, and does 40 curl ups, 40 toe touches, 40 cherry pickers and spider workouts until she's 'burnt out.' The model has boasted she spends 'long days' at the gym and makes sure to pack a big bag with her Although the model doesn't feature too many shots from her modeling shoots on her social media, when she does, fans are quick to flood her comments section with words of praise Although she doesn't reveal exactly how much time of her day she spends working out, many users slammed the model because they have 'real jobs'She runs one more lap and then finishes her outdoors workout with fast-paced walk. Beca is signed with model agency Omit Models by Timothy Rosado, although the model doesn't feature too many shots from her modeling shoots on her social media, she makes sure her fans know she never misses a chance to show off her toned figure or chic fashion style, which she dubbed 'model off duty.' Although she doesn't reveal exactly how much time of her day she spends working out, many users claimed it would be 'four hours' or more, while others slammed the model for pushing others to do the same workouts, because they have 'real jobs.' One user wrote: 'Yeah I’d love to do this if I didn’t have a real job.' 'Yeah a five hour workout? That's a no from me,' added another user. 'I wish I had this much free time,' said one user. One user commented: 'That will be four hours.' Advertisement
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40 years ago, Jane Fonda’s Workout was released on VHS tape. It quickly revolutionized at-home fitness—and ignited a cultural phenomenon. There were Fonda’s campy aerobics routines, catchphrases (“Feel the burn!”) and, of course, her rotation of Rainbow Brite leotards and slouchy knit leg warmers. “An exercise outfit helps because it sets this time apart from the rest of your day and makes it matter more!” wrote Fonda in her 1981 fitness tome of the same name.Since then, the Oscar-winning actor and activist hasn’t stopped moving. “Every day when I get out of a car, I thank the goddesses that I have strong thighs, that I’ve worked out to keep strong thighs,” Fonda tells me, letting out her signature gravelly laugh. But in all seriousness, Fonda, who will turn 85 later this year, works hard to stay nimble—and she’s passionate about continuing to democratize fitness so that others can too. Her latest act in this spirit? Joining forces with H&M Move, the Swedish clothing brand’s new “movewear” brand, which aims to make stylish, functional, and technically innovative workout clothes more accessible.Photographed by Arthur Elgort, Vogue, December 1979“I like their philosophy of ‘movewear’ over sportswear, because it’s not about sports or being athletic,” explains Fonda, who stars in the H&M Move campaign alongside choreographer JaQuel Knight, the visionary behind Beyoncé’s “Single Ladies” and “Formation” dances. “It’s about moving in a way that keeps your body healthy and strong.”It’s just another way that Fonda wants to shift attitudes about the way we all move through life—especially as we age. In a society that continually prioritizes youth, Fonda is an aspirational vision of vitality in older age. As she once said, “You can be really old at 60, and you can be really young at 85”—and she’s living proof.Ahead of the H&M Move announcement, Vogue spoke with Fonda about holding fast fashion’s “feet to the fire,” the long-lasting impact of Jane Fonda’s Workout, and the secrets to living well and aging powerfully.Vogue: Congrats on being a part of the H&M Move campaign! To start, what drew you to this collaboration?Jane Fonda: H&M Move is focused on what they call “getting the whole world moving.” That's something that I've been doing a lot of my own life. It just seems to make sense for me because I'm almost 85. I know better than I did even when I was younger that no matter how old you are or who you are or where you are, keeping moving in a way that's appropriate for your age is absolutely critical to your healthy lifespan.Photo: Courtesy of H&MAs someone who fights against climate change, and has vowed not to buy new clothes, how did you ensure this collaboration aligns with your personal morals?Fonda: I made a pledge four years ago that I’ve kept: I am not buying new clothes. I just believe there’s too much consumerism and we waste too much and throw away too much. I know that some people, for all kinds of reasons, have to keep buying clothes. So I did agree to do this with H&M, but also because they really are making an effort to become a brand that’s sustainable. They’re committed to creating a planet positive impact with the full supply chain that ranges from design to production to material innovation to shipments, packaging, who they reach, who’s working in their factories and what the conditions are. Once they convinced me that they were serious about really taking care of all that, then I agreed to collaborate with them because it’s important that a big company like H&M becomes circular. You’ve got to hold their feet to the fire. They're aiming for a hundred percent of their materials to either be recycled or sourced in a sustainable way by 2030 and to be net zero by 2040. So I think that’s pretty good.Fonda and JaQuel KnightPhoto: Courtesy of H&MFonda and KnightSince the ’70s and ’80s, you’ve been a “movewear” style icon. How do you think workout wear has evolved since then?Fonda: I came from ballet, so when I went and did the workout I dressed like a ballet dancer would with leg warmers and stuff. [These days], I don’t see people wearing leg warmers, that’s for sure.Movement has been a part of your life from a young age. How did you fall in love with it?Fonda: It started off with ballet. I lived in New York. I had a boyfriend who was a jazz dancer and he taught at the Paul Taylor School in New York. So I took a bunch of classes with him and I realized, this is not my thing, jazz dancing, modern dancing. But right across the hall, there was a ballet class. I started there and, oh boy, that was it. I got hooked. When I took a ballet class, my body would change. So I did ballet almost every day. Then I was making a movie with Michael Douglas, China Syndrome. I fell towards the end of the movie and I broke my foot. It was in a cast for a while. Within a month, I I had to do a movie where I wore a bikini, California Suite. So I had to do something and I couldn't do ballet. So after my foot got better, my stepmother told me about a class that was being taught by a woman named Leni Cazden at the Gilda Marx studio. After a few weeks and my foot got better, I went and took the class and it was basically the workout. Oh my God, it had a huge impact on me. So that’s what I was doing. Leni and I decided to do a workout studio. Then she got married and was sailing around the world. I went ahead and did it. I was just fascinated with how [people embraced it]. I mean, maybe people started doing it because they wanted to get thin, but women would say to me, ‘I don’t take insulin anymore for my diabetes.’ Or, ‘I stood up to my boss for the first time because I could see the muscles in my arms.’ It empowered women in very profound ways. I was really happy about that.You were really democratizing fitness for women, making aerobics, calisthenics, and dance more accessible. Why was that important to you?Fonda: I know that the world is full of women who can’t afford to go to a gym or feel self-conscious about being in a gym or can’t go to a gym because they have a young child. So doing it in the privacy of their home was an answer for that. I’d like to claim that I'm a brilliant, strategic businesswoman. If people wanted it, I didn't know it, [but] I provided it and at a time, it was just perfect. [Founder of Karl Video Corp.] Stuart Karl’s wife read my first workout book and said to her husband, ‘This could be a video.’ He was sort of the king of home videos, which didn’t mean much at the time because nobody had a VCR. I didn’t even know what a VCR was. Literally nobody I knew had a VCR. He made the first do it yourself, home improvement videos. So he came to me and pitched the idea of doing a workout video. I said, ‘No.’ I just didn't get it. But then the money was going to a political organization that my then-husband, Tom Hayden and I had founded called the Campaign for Economic Democracy. Stuart Karl kept coming back and kept coming back. Finally, I realized maybe this could make money. So I said, ‘Okay, let’s try it.’ I mean, we spent no money on it. I wrote the script myself on a hotel room floor. We did our own makeup. It was spit and a prayer. Eventually the video came out and of course it remains the number one selling home video of all time. Nobody’s ever broken that record!Photographed by Arthur Elgort, Vogue, December 1979I love hearing all these behind-the-scenes details and just how scrappy it was in the beginning. I think the best things are made that way sometimes.Fonda: I mean, the later ones were better produced and everything, but when I was casting it, it was very important to me that it be diverse, racially diverse, gender diverse. There were men in it, there were older people in it, younger people, and that was always a part of the workout videos. I'm proud of that.Of course fitness does wonders for a person physically, but what attracts you to it in terms of the mind? How does it promote mindfulness and positivity, particularly in today’s almost apocalyptic landscape?Fonda: I come from a long line of depressed people. One of the ways that I avoid depression is through exercise. When I move, when I walk, when I exercise the depression lifts. That and activism are the two best anecdotes for depression as far as I'm concerned. I mean, unless you have chronic depression, which is a different thing.Photographed by Arthur Elgort, Vogue, December 1979Photographed by Arthur Elgort, Vogue, December 1979Vogue: In terms of wellness, what other things, besides movement, keep you feeling good mind and body?Fonda: Well, the most important thing for me is sleep. I sleep eight or nine hours every night. I eat a fairly healthy diet. I’m not rigid. I have cut way back on red meat. I've cut back on fish because fish supplies are dwindling. I eat vegetables. I eat salads. I eat fresh food. I'm just careful about what I eat. I don’t eat a lot of sugar, except lately I have. I was in Italy for two and a half months making the sequel to Book Club and ate gelato and pasta every single day while I was there. But I never gained weight. I would get up at six in the morning before the heat hit and walk for an hour, hour and a half, two hours on days when the work permitted me to do that. I walk a lot and that helps me. I didn’t realize when I was young, the young never realize how important it is to keep your body strong because there’s nothing wrong with them. Their body works. They take it for granted. As you get older, you realize the importance of it. I mean every day when I get out of a car, I thank the goddesses that I have strong thighs, that I’ve worked out to keep strong thighs. When I’m backing a car up and I have to look over my shoulder I’m thankful that I’ve kept flexible and I can turn my head and it doesn’t hurt. Just basic things like that you take for granted when you’re younger, but that you can’t do anymore when you’re older unless you have remained strong and flexible. My motto now is not for the burn. It’s slow down. Everything is very slow. Jimmy Fallon asked me, ‘What music do you use now for your workouts?’ I said, ‘There’s no music slow enough to use for my workout.’Vogue: From your dedication to fitness to your on-the-ground activism to your work on Grace and Frankie, you’re really demonstrating a new kind of attitude and approach to aging. How do you hope that impacts people?Fonda: Well, for one thing, I want young people to stop being afraid about getting older. What matters isn’t age, isn’t that chronological number. What matters is your health. My dad died six years younger than I am now. He seemed so old because he was ill. He had a heart disease. I’m not ill. So I’m almost 85, but I don’t seem that old. So getting young people to stop being afraid of being old, helping people realize that just because you’re a certain age, doesn’t mean you have to give up on life, give up on having fun, give up on having boyfriends or girlfriends, making new friends, or whatever you want to do. It’s still in the realm of life possibilities for you. I think that Grace and Frankie gives people, especially women, a lot of hope. That’s why I always tell people what my age is because I want them to realize it. Now as those words are coming out of my mouth, what I’m thinking with the second part of my brain is, ‘Yeah, Fonda. You have money. You can afford a trainer. You can afford plastic surgery. You can afford facials. You can afford the things that help make you continue to look young.’ That is true. Money does help. Good genes and a lot of money, as somebody once said. But then as I’m saying that, I’m thinking we all know a lot of women who are wealthy who've had all kinds of facelifts and things like that and they look terrible. So, I had a facelift and I stopped because I don’t want to look distorted. I’m not proud of the fact that I had [one].Now, I don’t know if I had it to do over, if I would do it. But I did it. I admit it, and then I just say, okay. You can get addicted. Don’t keep doing it. A lot of women, I don’t know, they’re addicted to it. I don’t do a lot of facials. I don’t spend a lot of money on face creams or anything like that, but I stay moisturized, I sleep, I move, I stay out of the sun, and I have good friends who make me laugh. Laughter is a good thing too.
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Pilates Machine Get Your Dream Bod 1/2/2023 11:30 AM PT TMZ may collect a share of sales or other compensation from links on this page. New year, new body — or so you say every year. But, if 2023 is finally the time you'll take this resolution seriously, maybe it's time to take the plunge and invest in an exercise machine that would have you shedding those extra pounds. And no, we're not talking about the Peloton. Instead, treat yourself to an AeroPilates Precision Series Reformer, which happens to be on sale for 20% off until January 9. It's a pilates machine that allows for low-impact exercise all while giving you a full-body workout. Waiting for your permission to load Vimeo video. If there's anything we've learned over the past few years, it's that exercise can happen within the four walls of your home. Perhaps what you're missing is this top-rated machine, which offers a powerful way to burn fat, tone and strengthen muscle, and increase your flexibility. It packs four levels of spring resistance to accommodate varying fitness levels, and you can use any eight combinations of the two light or heavy resistance springs. There's also a padded foot bar for traditional pilates exercises, a cardio rebounder to get your heart rate going, aluminum rails for smoother movement, and more. And, in case you're new to pilates, the package includes online access to video exercises you can follow. Get your fitness on in 2023 with the AeroPilates Precision Series Reformer. Typically $679, get it for just $539.99 until 11:59 PM Pacific time on January 9. Prices subject to change.
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Photo by Paramount Pictures/Fotos International/Getty ImagesOlivia Newton-John passed away at the age of 73 this morning. According to a post from her official Instagram account, she was surrounded by friends and family at her Southern California ranch. A cause of death was not mentioned, but the post mentions her decades-long battle against breast cancer. Born the granddaughter of a a Nobel Prize-winning physicist and the daughter of an actual MI5 agent, Newton-John’s family moved from England to Australia when she was just six. She began persuing a music career as a teenager and regularly appeared on local television. She eventually moved back to the UK for her career and ended up representing the country one year in the Eurovision song contest. But she didn’t hit it big until she carved out a niche in country music. Her 1975 album, Have You Never Been Mellow, was a number-one hit in America, but it wasn’t until 1978 that she truly became a household name thanks to her role as Sandy in Grease, opposite John Travolta. Three years later, she redefined her image once again with the suggestive pop hit “Physical.” The song spent more time atop the Billboard Hot 100 than any other single in the ‘80s, and both its sound and its aerobics-themed video helped define the aesthetic of the decade. She’d eventually turn the Physical album into one of the earliest “visual albums” by recording videos for each song that aired as part of a primetime special on ABC. Hollywood and the recording industry paid tribute to Newton-John on Monday—including Travolta, who remained close with Newton-John years after their Grease days. “My dearest Olivia, you made all of our lives so much better,” Travolta wrote on Instagram. “Your impact was incredible. I love you so much. We will see you down the road and we will all be together again. Yours from the first moment I saw you and forever! Your Danny, your John!”
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A long-time plastic surgeon has a surprising warning about what exercise ages a person faster — running.
“Half my patients love me for it, and half my patients hate me for it,” Dr. Gerald Imber said laughingly in a TikTok clip.
Imber, who specializes in procedures for the face and body, noted that running a bit every day and a few miles every other day is fine, but anything more than that is too much.
“Have you ever seen a long-distance, long-time runner that didn’t have a gaunt, old face,” the 82-year-old asked in the viral video. “That’s what happens.”
According to the doctor, not only does running affect your facial features but also takes a disastrous toll on other parts of your body.
“Your knees go, your ankles go, [and] your back goes,” he said. “It’s kind of dumb.”
Despite all the negative effects that running can have on a body, the doctor admitted there are benefits to the exercise by reiterating his point that — like everything — it should be done in moderation.
“So if you want to run a little bit, terrific but no-impact or low-impact aerobics is really the way to get your exercise,” he explained.
The subject of “runner’s face” has long been argued among experts.
Triathlete Dr. Kiya Movassaghi said that the appearance is caused by having a lean body and constantly being exposed to the sun.
“Slim gardeners, skiers, construction workers, surfers, sailors, tennis players, cyclists, golfers — the list could go on — often have the same characteristics,” Dr. Movassaghi told Healthline. “People are simply confusing causation with correlation.”
“As we age, our skin produces less collagen and elastin, and exposure to UV rays speeds this process,” she added.
Not surprisingly, many TikTok users ran to comment on the video, which has racked up nearly 2 million views since it was posted last month.
“Don’t have to tell me twice,” joked one user.
“I do long distance sitting,” said another.
“I completely agree with you,” said one person who claimed to be a personal trainer.
“I only run if something’s coming. So if you see me running … you should run too,” a fourth person joked.
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Taking the stairs may be a smart move for your heart's health.
A recent study published in the medical journal Atherosclerosis found that regular stair-climbing could reduce the risk of certain types of heart disease.
Specifically, the research revealed that climbing five flights of stairs per day could decrease the risk of atherosclerosis — or atherosclerotic cardiovascular disease (ASCVD) — by 20%.
The study, conducted by researchers at Tulane University in Louisiana and Peking University in Beijing, analyzed more than 12 years of data from the UK Biobank for 458,860 adults.
The results revealed a lower risk of ASCVD, even among those who were otherwise more susceptible to the disease.
Participants who did not consistently climb stairs exhibited a higher risk of ASCVD than those who regularly did so.
The National Institutes of Health (NIH) indicates that atherosclerosis is a "common condition that develops when a sticky substance called plaque builds up inside your artery."
About half of middle-aged Americans have the condition and are unaware of it.
Heart disease linked to ASCVD is the leading cause of death in the U.S., the NIH reported.
About half of middle-aged Americans have the condition and are unaware of it.
The study findings support the belief that stair-climbing could be a "convenient and time-efficient way of vigorous exercise for lowering the risk of heart disease," said Tulane University professor Lu Qi, M.D., PhD, who was one of the study authors.
In addition to potentially reducing the risk of heart disease, climbing stairs is also an effective form of high-intensity aerobic exercise, according to Dr. Laxmi Mehta, a non-invasive cardiologist at The Ohio State University Wexner Medical Center.
"Routine, short bursts of high-intensity exercise, such as climbing stairs, on a regular basis can improve heart disease risk factors with lower blood pressure and healthier weight," she told Fox News Digital.
"Many people don’t participate in the recommended amount of aerobic exercise due to time commitment, lack of access to exercise equipment, costs and other reasons."
Ten minutes of the activity burns around 100 calories, according to the American Council of Exercise.
"If someone is having heart symptoms or if they plan to do vigorous stair-climbing, they may want to check in with their doctor first."
The benefits come from not only the extra steps, but also from the added incline.
"Compared to walking on a flat surface, climbing stairs requires people to raise their own body weight against the forces of gravity, putting extra stress on muscles and the cardio-respiratory system," Kelly Jones, a performance dietitian and consultant in Philadelphia, told Fox News Digital in an email.
"Working against gravity also improves bone health, on top of muscular strength benefits," she added.
Regular stair-climbing better equips the body to recover from added stress to "become stronger and more metabolically efficient, positively impacting health," the doctor added.
"Daily stair-climbing is associated with a reduced risk for metabolic syndrome, a group of conditions that increase the risk of premature death," Jones said.
"This includes markers such as blood cholesterol and triglycerides, blood sugar and blood pressure."
Experts recommend 150 minutes per week of moderate-intensity exercise or 75 minutes per week of vigorous aerobic activity, Mehta said.
"If someone is having heart symptoms or if they plan to do vigorous stair-climbing, they may want to check in with their doctor first," she advised. "And if they develop symptoms with climbing stairs, they should stop and discuss with their doctor."
Study's limitations
There were some limitations to the new study.
"This is an observational study, so the results do not derive causality," Qi of Tulane University told Fox News Digital.
"The information on stair-climbing is limited," he also said.
Fox News Digital's Melissa Rudy contributed to this report.
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The New Year is upon us! Many people choose to get fit as a New Year’s resolution as they also hope to shed a few pounds in 2023. A twist on the typical cardio workout could jumpstart your own New Year’s resolution — and it involves a mini trampoline. LOSE WEIGHT, EAT HEALTHY AND MAKE MONEY: AMERICANS REVEAL THEIR 2023 NEW YEAR'S RESOLUTIONSEvolveYou's Melissa Kendter, a personal trainer who has a bachelor's degree from Delaware Valley University, joined "Fox & Friends" on Monday morning to show ways to incorporate low-impact, cardio workouts with a mini trampoline in the comfort of your home. She recommended starting with a light bounce to obtain balance. EvolveYou trainer Melissa Kendter joined "Fox and Friends" on Monday to demonstrate jumpstarting the New Year. (Fox News)"Get in an athletic stance. Core is tight. Bottom back a bit … slightly bounce," she said. FORGET THE NEW YEAR'S RESOLUTION — TRY THE ‘MONDAY RESET’ INSTEADKendter said that as people get more comfortable with the trampoline, they can add their arms to the mix. "It’s all about building healthy habits in the New Year." For additional balance, Kendter recommended getting a stick or sturdy bar of some sort to hold onto if needed. The mini trampoline can also be used for more than just jumping, she said. Kendter said the mini trampoline workout can be versatile — and that anyone can use it as a tool for lunges as well. (Fox News)Kendter showed how to use the trampoline as a stability tool for lunges. She also recommended using it to help with a core exercise — sitting on the trampoline and engaging your core while moving your legs in and out. NEW YEAR'S RESOLUTION: ‘BIBLE MEMORY MAN’ SHARES TIPS FOR MEMORIZING THE BIBLE IN 2023Kendter said the trampoline can also be used as a tool for elevated push-ups, for the ultimate full body exercise move. On "Fox and Friends," Kendter showed how to use the mini trampoline for an elevated push-up. (Fox News)To end the circuit, Kendter recommended getting back on the trampoline and jumping with a twist in the waist. "It’s all about building healthy habits in the New Year," she said. For those who need to modify the trampoline jumping, Kendter recommended simply bouncing instead. "You don’t have to jump up in the air — you can just bounce," she said. The mini trampoline can also be used for core workouts — making it a full-body exercise. (Fox News)Kendter recommended looking online for a mini trampoline for purchase.She said they can range from $50 to $500. The fitness instructor recommended checking out local exercise facilities to see if they offer any trampoline fitness classes. "Everything should be sustainable and maintainable, so we can build long-term success," she said. CLICK HERE TO GET THE FOX NEWS APPPlus, it’s fun!Kendter is a functional training specialist, a run coach and a certified personal trainer. She owns her own private studio as well. CLICK HERE TO SIGN UP FOR OUR LIFESTYLE NEWSLETTERFor more information on mini trampoline fitness, visit trainmk.com. Brittany Kasko is a lifestyle production assistant with Fox News Digital.
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Brooke Burke believes you don’t have to wait until the New Year to kick off your resolutions.The former "Dancing with the Stars" host has been encouraging her followers to get a jump-start on their fitness goals by sharing some of her go-to moves for looking – and feeling – good.In 2017, the mom of four developed "Brooke Burke Body," an app that features hundreds of "stackable" workout programs ranging from five to 30 minutes that can be done anywhere without equipment. Her goal, she said, was to make exercise more accessible to busy moms struggling to carve out time for themselves. Brooke Burke wants to make fitness accessible for those ready to kick off their health goals. (Brooke Burke Body)"I think one of the most common mistakes is people don’t know where to begin," the 51-year-old told Fox News Digital. "They lose their sense of self, their self-confidence. They don’t know how to create change. So then they do nothing, which would be the biggest mistake… If you’re not feeling certain about how to start changing your body, just do something. Take a walk, start small… Doing something is better than nothing. It’s the most common conversation that I have with women."BROOKE BURKE ON KEEPING HER BROTHER TOMMY'S LEGACY ALIVE AFTER OBESITY BATTLE: 'HE SHOULD STILL BE HERE' Brooke Burke said the fitness world "is amazing now" with so many "practically free" programs to choose from that can be done at home without equipment. (Aaron Poole/E! Entertainment/NBCU Photo Bank/NBCUniversal via Getty Images)Burke acknowledged that when it comes to starting a new workout regimen, there can be insecurity and a lack of energy. However, she encouraged others to experiment with different workouts to find the best one that gives them joy and confidence."We know that after we have a workout, we have more energy than we started with," she explained. "And we know that a sense of accomplishment encourages us to get up and do it again tomorrow. There’s just a lot of self-talk, this negative dialogue inside that’s telling us, ‘I don’t know if I’m strong enough. I don’t like it. I don’t feel like it.’ So I have to push through that. Motivation is a big part of it, and it’s hard for a lot of people, myself included. Especially as a woman with hormones, fatigue, life, kids, work – all of those things are real reasons." Brooke Burke said you don't have to wait until the New Year to get those resolutions in order. (Brooke Burke Body)"There’s always going to be an excuse not to work out," she continued. "So I like to encourage people to commit to a program. Maybe it’s a 28-day program. You can decide, ‘This month… I’m going to give myself 15 minutes a day to work out’ and keep that promise… At the end of completing a program, you’ll feel so good that you’ll want to do it again."The star insisted that it is possible to kick off new health goals during the holiday season, a time when many are enjoying comfort foods and drinks during parties and get-togethers. Burke said she likes creating daily challenges for herself to give her a sense of accomplishment, which will encourage her to keep going. She also recommended creating a 30-day program where you stay committed to breaking a sweat for 30 days straight. It is a way to create a healthier habit, and it can be done around one’s schedule.CLICK HERE TO SIGN UP FOR THE ENTERTAINMENT NEWSLETTER Brooke Burke said she carves out time daily to exercise, even if it's just 15 minutes. She insisted it makes all the difference. (Brooke Burke Body)"During the holidays, [have] a little more water than booze," she chuckled. "Never go to a holiday party hungry. That’s when you start making bad choices. I think you need to sweat a little bit more. You can up your cardio and find things that are doable and easy to follow… I love committing to 15 minutes a day and getting creative. I think fitness should be fun and I like to mix it up so that we can stay engaged… The digital world of fitness is amazing. Whether it’s my app or something else, like YouTube – there are practically free programs out there… You gotta make time… Find things that you enjoy. Otherwise, you will get bored… You can hop on a Zoom class. If you want to turn your camera off, that's OK. If you have it on, someone is there to help make corrections. Now is a really good time to start. Find a partner to work out with if you need motivation and get some free content to start." Brooke Burke said she's a fan of HIIT workouts, as well as Pilates-inspired moves and yoga. (Brooke Burke Body)Burke said one workout routine she’s been loving lately is high-intensity interval training (HIIT). It’s a short, intense exercise, such as burpees, jumping jacks and mountain climbers, that helps burn calories quickly."I like it because you used to go to a cardio class that was 45 minutes and the inner dialogue was like, ‘Oh my gosh, how much longer? I’m not going to make it through this class.’ Now, we can do bursts and power pushes to spike that heart rate up. We also get an amazing after burn. I like to spike the heart rate, recover and [do it all over]. There’s a lot of recovery because otherwise, we’re dreading it before we begin. And I think fitness should be a challenge. It should be uncomfortable, but I think it should also be doable. Otherwise, you are not going to come back and do it again." Brooke Burke suggested trying a 15-day or 30-day workout challenge. (Brooke Burke Body)"I also do a lot of yoga, a lot of stretching and a lot of Pilates-inspired moves," she said. "The moments where you spike your heart rate up and break a sweat, those are the moments that change your body. But it has to be fun. And then I chill out probably for three minutes and do it again. And then I do a stretch and catch my breath and do it again… I also like compound moves where I’m using my core. I’m getting my ab workout while I’m working my lower body and maybe using some light arm weights. If you don’t have weights, use water bottles. If you don’t have a yoga mat, lay a towel out."BROOKE BURKE REVEALS FITNESS ADVICE SHE WISHES SHE GAVE HER YOUNGER SELF: 'SWEAT SMART' Brooke Burke said that during the holidays, don't forget to drink more water and try to have less booze. (Brooke Burke Body)Burke also advised incorporating healthier ingredients into our favorite holiday dishes. Most recently, she launched Longevity, a superfood blend she said can be added to a recipe."I don’t like to go hungry," she said. "I intermittently fast, but I also really believe in fueling the brain and creating energy by what I put into my body nutritionally. I like high-protein snacks. One of my favorite snacks right now is to take dates, take the pit out, cut it in half, put a spoonful of almond butter and then sprinkle [some] cacao powder on top. I put it in the freezer and the kids grab those. I feel like if we have healthy, mindful snacks on hand, then we don’t make bad choices.""It’s not too late or too early to start your goals," she advised. "All you need is a playlist and a commitment." Stephanie Nolasco covers entertainment at Foxnews.com.
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If you practice a cardio-intensive sport, like running or cycling, you may have run across something called zone training. Here, the word zone refers to your heart rate. When you keep your heart rate in an easy zone—at, say, 50 percent of your HR maximum—different metabolic processes take place than when you push yourself and your heart to work harder.The idea is that to improve your performance, you need to spend more time in your lower HR zones. This builds in recovery time and greater tolerance for cardiac stress. In the month that I wore Polar’s new running watch, the Polar Pacer Pro, I practiced zone training involuntarily. Despite keeping my runs at a grimly slow and unsatisfying pace and keeping my heart rate under 140, the Polar Pacer Pro simply found my workouts unacceptable.Every day, I logged into the Polar Flow app and Polar’s software sternly informed me that not only was I overreaching, injury was likely on the way. There did not seem to be a way to tell the app that I have a resting HR of about 60 (this is good) and I’ve been running this way for over 20 years. Polar's software is probably its standout feature, but as with the last Polar watch I reviewed, it might be trying to do a little too much. Running on EmptyPhotograph: PolarThe Pacer Pro is just one of the latest of a crop of sports watches determined to horn in on the success of the Garmin Forerunner series. What features attract both new and experienced runners? Well, like the Coros Pace 2 (8/10, WIRED Recommends), they generally hover around the $200 price point, have satellite capabilities, are lightweight, and offer data that is both easy to understand and actionable.Polar's $200 Pacer is probably the most comparable to its competitors, the Pace 2 and the Garmin Forerunner 55 ($200). The version I tried is the Pacer Pro, which unlike the Pacer, has a barometer to measure altitude changes and little upgrades like an aluminum bezel. To be honest, it looks a ton like both the Pace 2 and Polar's previous watch, the Vantage M ($399). It weighs 41 grams, which is about 11 grams more than the Pace 2, and it has a bright, crisp memory-in-pixel (MIP) display.To establish your baseline, Polar offers a series of fitness tests. The first test measures your VO2 max, which is how much oxygen your body uses while working as hard as you can. I lay down on the floor and started breathing. Nailed it, I thought. The Polar Flow gave me a VO2 max score of 40, about the same as an average fit man. (It's worth nothing here that absolute VO2 max may be a less useful metric than relative VO2 max, which takes into account your body weight.) Polar's results tally with my Garmin results.
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It's been more than three years since the beginning of the pandemic (and the rise of the home gym), but it still seems as though at-home workouts are here to stay(Opens in a new tab). With constant sales and upgrades to pricey Peloton Bikes, Treads, and the new(ish) Peloton Guide, the cult-favorite fitness brand is still trying to convince new customers to join them.
Smart fitness equipment aside, the best bang for your buck from Peloton is its $12.99 per month digital app.
With the Peloton App(Opens in a new tab), you can get access to thousands of classes across more than 10 workout categories, and while you can use your own non-Peloton treadmill or stationary bike, plenty of the classes on the app require very little or no equipment.
Peloton recently raised its prices (again), making the Peloton Fitness app subscription even more attractive. The OG Peloton Bike(Opens in a new tab) is now priced at $1,445 (previously $1,195) the Bike Plus(Opens in a new tab) is $2,495 (previously $1,995) and the Tread(Opens in a new tab) will run you $3,495 (previously $2,345). The fitness company launched a refurbished Bike program(Opens in a new tab) ($1,145) and a rental program (starting at $89 per month) to offer a few cheaper options, but you truly don't need to spend all this money to get the motivating Peloton experience — and the sense of community that comes with being a regular class participant.
How much is the Peloton App?
If you already own a Peloton Bike or Tread, then you get access to the Peloton app is included in your $44 monthly all-access membership.
If you don't own one of the pricey cardio machines, you can subscribe to get the workouts from your mobile device, laptop, or smart TV for just $12.99 per month. The price covers unlimited classes for one profile, basic metrics tracking (if you have a compatible smartwatch), achievement tracking, and live group workouts. If you're a new user, you'll also score a 30-day trial of the app for free.
Can you use the Peloton App(Opens in a new tab) without the Peloton bike?
There are so many classes to take through the Peloton app, even if you don't have a Peloton bike (or any bike). You can stream live and on-demand workouts from your smartphone, tablet, or smart TV to turn your living room, or any room, into a workout studio. While this app does have Apple TV, Fire TV, Roku, Android TV, and Chromecast functionality, some users report that casting workouts is sometimes glitchy, and overall the app is more reliable from a phone or tablet.
Note that you won't be able to use the live leaderboard feature for cycling or running classes unless you own the Bike or Tread, so don't let that feature drive your decision to become a Peloton App subscriber. The Peloton app subscription only covers a single user profile, too (unlike the multiple user profiles you can get with the bike or tread all-access membership), so don't count on sharing your Peloton app like you share your Netflix password.
What's the Peloton vibe like?
Peloton's community of die-hards has occasionally been described as cult-like,(Opens in a new tab) and it's easy to see how people get so obsessed with the platform. All of Peloton's coaches are charismatic, magnetic, and intensely motivating, and each one brings something different to the mat (or bike, or run). With more than 60 different certified trainers leading the classes, there's someone that will give you the exact type of motivation you need. If you're searching for a tough-love cycling trainer, go for Alex Toussaint's classes. Looking for a concise yoga instructor to fuel your practice? Try out a class with Anna Greenberg.
If you're a total beginner when it comes to working out, it might take a few sessions to get used to Peloton's vocabulary and the words used to describe specific workout movements. It's also very much an established community, so you might not feel as included as you could during your first class. When I started, listening to instructors shouting out regular users and their milestones was a bit intimidating, like I was late to the Peloton bandwagon. But once you figure out the lingo, understand Peloton's achievement framework, and get a feel for the instructors, you'll never look back — and you'll be waiting for a trainer to call out your own milestones.
App navigation and searching for classes
The app functionality is super clean — you'll be able to find a workout that checks any box you're looking for. Once you select one of the 11 workout genres, you can further break down your workout search. Filter by length, ranging from five minutes up to 90 minutes depending on the activity selected. There are also options to filter by music genre, instructor, difficulty, and class type.
The app features 11 different class genres: strength, meditation, cycling, stretching, yoga, outdoor, running, walking, cardio, Tread Bootcamp, and Bike Bootcamp. The durations range from five minutes to 90 minutes — giving you more motivation to sweat, even if you're short on time. You'll also be able to use the handy stack feature, which allows you to make what is essentially a workout class queue. Select a warm-up class, a workout, and a stretch, or mix-and-match strength classes for a customized full-body workout.
While you can't download pre-recorded classes to take them offline (wilderness yoga is a no-go), there is a feature that allows you to preload classes to prevent buffering and reduce your data usage. You'll still need an internet connection to start preloaded classes, though.
Finding live classes is simple, too. From the home page (access it from the house icon on the bottom left), you'll be able to see live and upcoming live classes for the day, across all genres. Click on "live and upcoming" to view the live schedules for each class genre for the whole week. Filter by yoga, cardio, or another class type, or by length, instructor, or difficulty. You can also add classes to your personal schedule by clicking the circle on the right of the class you want to take. This is super useful if you need some motivation to set aside time for a workout. I found that creating a weekly routine where the workout is scheduled ahead of time kept me more accountable, and led to me actually taking the class.
Motivating features
If just knowing you're paying for a fitness app subscription isn't enough to get you off the couch, the Peloton app offers some interactive tools to keep you coming back for workouts. The first is called achievements, which keeps track of your workouts and gives you badges when you meet certain criteria. This includes badges for the number of classes taken (ie, 10 yoga classes, or 50 cardio classes), badges for certain events like Latino Heritage Month, daily, weekly, and monthly streaks, and more. Setting a goal to fill your achievements page with badges is great for trying out a variety of workouts.
If you have a group or community-driven motivation style, opt into one of Peloton's challenges. The main challenge that most users opt into is titled "The Annual," and it logs your minutes spent active in the app, assigning you a different tiered badge at the end of the year based on your total workout time. There are also shorter challenges, like the monthly one that prompts you to work out at least 10 days in one month, or the class-specific challenges that will ask you to take a certain number of running, cardio, or other genres in one month.
Is the Peloton App worth it?
It's hard to get access to board-certified personal trainers, thousands of live and on-demand classes, and a dedicated community in one place, much less for under $15 per month. After trying almost every kind of workout the Peloton app has to offer, I'd say that the monthly digital membership is an amazing deal for the price.
You'll have to self-motivate to get on the mat or get out for a run (there's no fancy bike or treadmill that will entice you to get a workout in), but the achievements and workout metrics you can see in the app will give you a little push to stay on top of those fitness goals.
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Physical exercise may be helpful in lowering the risk of the onset of dementia, and experts say the best time to start adding them to your routine is now.Health information of over 500,000 people, who did not have dementia when recruited, was analyzed over 11 years for a prospective cohort study published in July 2022. Participants were asked to fill out questionnaires detailing their involvement in physical activities. Their susceptibility to dementia, based on family history, was also tracked.The risk of developing dementia decreased by 35% for people who regularly participated in vigorous activities like exercise and sports. And doing regular household chores seemed to reduce the risk by 21%. Even people whose genetic histories were linked to potential risks of dementia could use physical activity to lower their susceptibility, Huan Song, one of the study authors, told the New York Times.However, physical exercise can only be a safeguard for the onset of dementia, according to Dan Jonhenry, franchise business coach and expert trainer for Retro Fitness."It's more of a preventative measure in staying healthy before it gets too late to do so," says Jonhenry, "Right now, there is no cure for dementia or Alzheimer's."6 exercises to help reduce the risk of dementiaHere are some exercises to consider adding to your routine, according to Jonhenry and Silky Singh Pahlajani, a clinical professor of behavioral neurology and neuropsychiatry at Weill Cornell Medicine.Walking or power walkingRiding a bicycle or exercise bikeSwimmingRunningCardio machines like the elliptical Circuit training'What's good for the heart is good for the brain'Of the different types of exercises, cardio can contribute the most to brain health and help you retain your memories, says Pahlajani."I always tell my patients, 'What's good for the heart is good for the brain,'" Pahlajani says. "The goal really is to get the heart rate up, at least for 30 minutes and at least three to four times a week."Doing moderate aerobic exercise at 70% of your max heart rate can help your body get oxygen to cells within the brain, Jonhenry says. This feeds your brain tissues nutrients and regulates blood flow, he adds.You can track your heart rate using a heart rate monitor to determine if you've hit the 70% mark.Elevating your heart rate can require different movements for you than the next person, but a good rule of thumb is any exercise that leads to working up a sweat, Pahlajani says."Try and switch it up a little bit and get mentally stimulating activities you can do," says Jonhenry. "Find a hobby that is active, but also continuing to help you learn and know more. That's what they're finding is really helping with brain health."Interacting with others has also been linked to positive brain health, says Pahlajani. "The physical activity, plus, we don't want to undermine the effect of social stimulation, they run in parallel. So, it's important to do both things and have them cross paths, if possible, and intertwine."And if you're older, you can still reap the benefits of exercise, including potentially lowering your risk of dementia, according to Pahlajani. In fact, the median age of the participants of the prospective cohort study was around 56 years old at the time of recruitment."It's never too late to start exercising," says Pahlajani, "Start somewhere, anywhere, any day. Start slowly and then move your way forward."Sign up now: Get smarter about your money and career with our weekly newsletterDon't miss:A Harvard nutritionist shares the No. 1 vitamin that keeps her brain ‘young and healthy’—and foods she eats ‘every day’A nutritionist shares the 35 best foods to boost mood and brain energy levels: ‘Put these on your grocery list’
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Exercise isn't just about running as fast or lifting as much as humanly possible. Low-impact exercises are an effective way to slowly raise your heart rate and burn fat without putting significant pressure on your joints, as high-intensity workouts do. Whether you're easing your way into working out, have chronic pain, are in recovery or just prefer a lower-intensity workout, the exercises below have a lesser impact on your body while still helping you work up a sweat. Another perk about low-impact training is that you can almost do it anywhere -- no gym membership needed. Get a healthy start to your 2023 with these low-impact workouts you can try from the comfort of your home or anywhere else you're feeling motivated to fit in a workout.6 low-impact workouts you don't need equipment for YogaYoga involves deep breathing and movement that stretches, aligns and strengthens the body. It'll help improve your flexibility and do wonders for your mental health. It can reduce stress and anxiety, and ease depression symptoms. More intense yoga workouts can also promote weight loss and burn calories, like hot or power yoga.Pilates Prostock-Studio/Getty Images Pilates is a low-impact strengthening exercise that focuses heavily on the core and combines intentional movement with breath work. It's similar to yoga, with the ability to promote proper alignment and mindfulness. Research shows that pilates can help ease back pain, improve posture and promote better mental health. Brisk walkingWalking has a host of benefits, and it's a convenient, low-impact exercise almost anyone can fit into their schedule. You can also make it increasingly more challenging as you gain more endurance and skill. For example, walk up a hill for greater resistance, or increase the pace of your walk to boost your heart rate.The Mayo Clinic recommends you be purposeful with your movements on your walk and move at a brisk pace. When doing so, it can:Reduce body fatImprove cardiovascular healthStrengthen musclesIncrease mood and energy levelsImprove balanceKettlebell trainingThis low-impact exercise requires a kettlebell, but it's a staple for any at-home gym. It allows for more versatile movements than other free weights like dumbbells because of its handle. Kettlebell training is a good low-impact cardio exercise that strengthens the whole body while improving coordination and mobility. CrunchesA classic strengthening exercise that primarily targets the body's core muscles. Abdominal crunches help tone your core, burn calories, improve posture and can prevent lower back pain.DancingDepending on your dance, it can be an effective low-impact cardiovascular workout that reduces stress, increases endorphins, improves heart health and boosts stamina. Low-impact dance routines can have influences from yoga, kickboxing, weightlifting and other movements. Low-impact vs. high-impact workoutsTo clarify, the term low impact doesn't mean low intensity. A low-intensity workout requires one or more feet on the ground and minimal force on the joints and ligaments. In contrast, high-impact workouts involve more sudden, forceful movements that impact your joints and ligaments. They often require you to take both feet off the ground. High-impact exercises include:RunningJumping jacksJump ropeHikingBurpeesEach type of workout has its benefits. Low-impact training can help build muscle, burn fat, and improve alignment and balance. High-impact training burns calories quicker, resulting in faster weight loss, helps improve bone density and builds muscle. The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.
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If you’re facing a cancer diagnosis and treatment plan, it can feel like your world has been turned upside-down, as regular routines take a backseat to doctor’s appointments and side effects.
But experts agree that sticking with self-care is important — and that includes making time for physical activity.
Nichole Andrews, a registered dietitian nutritionist and cancer nutrition specialist who works with patients and survivors in Kennewick, Washington, is a big advocate of exercising during treatment as much as possible.
"Cancer may challenge the body, but exercise empowers the spirit, reinforcing that people can actively contribute to their own recovery and look forward to a brighter tomorrow," she told Fox News Digital.
"Exercising during cancer treatment offers a multitude of significant benefits that encompass physical, emotional and psychological aspects," she added.
Andrews shared some key benefits.
Improved sleep
Regular physical activity can help regulate sleep patterns, alleviate insomnia and promote restorative sleep, Andrews said.
"This improved sleep quality can contribute to better overall health and energy to attend and recover from each treatment cycle or modality, which offers improved treatment outcomes," she told Fox News Digital.
Enhanced quality of life
Engaging in exercise routines can boost mood, increase energy levels and provide a sense of accomplishment — which, in turn, leads to an improved quality of life and a more positive outlook on the cancer journey, the expert said.
"Exercise programs tailored to an individual's needs can help maintain mobility and independence, enabling them to continue with daily activities and routines," she added.
Reduced risk of future disease
Consistent exercise has been linked to a decreased risk of developing other types of cancer, offering an additional layer of protection beyond the current diagnosis, Andrews said.
"Engaging in physical activity can also lower the risk of developing chronic diseases such as heart disease and diabetes, which can be exacerbated during cancer treatment," she added.
Prevention of muscle loss
Exercise helps prevent muscle wasting and can aid in building strength, Andrews said.
"This is particularly important as cancer treatments like chemotherapy can sometimes lead to muscle atrophy," she noted.
Improved balance
"Balance exercises are vital in preventing falls, especially for older individuals undergoing cancer treatment," said Andrews.
"These exercises can minimize the risk of injury and fractures."
Reduced risk of depression and anxiety
Physical activity releases endorphins, which act as natural mood lifters.
"Regular exercise can also reduce symptoms of depression and anxiety often associated with cancer and its treatment."
Prevention of weight gain and obesity
"Exercise is instrumental in preventing weight gain and obesity, both of which are linked to an increased risk of cancer and can also complicate cancer treatment," the doctor said.
Enhanced treatment effectiveness
"Exercise can enhance the effectiveness of cancer treatments, making them more efficient at targeting and destroying tumor cells," Andrews said.
Regular physical activity can also contribute to a faster recovery and reduce the duration of hospitalization, she added, helping patients return to their normal lives sooner.
"Regular exercise can also reduce the occurrence and severity of physical side effects associated with cancer treatment, including fatigue, neuropathy, lymphedema, osteoporosis and nausea," said Andrews.
Improved survival rates
"For specific cancer types, such as breast cancer and colorectal cancer, studies have shown that regular exercise can improve survival rates, potentially extending life expectancy," the doctor said.
Types of exercise to do
Aerobic exercise, also known as cardio, is any type of exercise that raises heart rate.
"It strengthens the body's heart and lungs and can help you feel less tired during and after treatment," Andrews said.
"Walking is an easy, low-impact way to get aerobic exercise, increase blood flow and provide a natural energy boost," she said. "For example, your health care team may suggest walking 40 to 50 minutes, three to four times per week, at a moderate pace."
Gentle stretching exercises and yoga poses also help to improve flexibility and reduce muscle tension, while making you feel more relaxed and energized, Andrews noted.
Strength training, or resistance training, is important to prevent muscle loss, which often happens when a person is less active during cancer treatment and recovery.
"Strength training helps you maintain and build muscle mass, which can help improve your balance, reduce fatigue and make it easier to do daily activities," Andrews said.
"It can also help fight osteoporosis, a weakening of the bones that some cancer treatments can cause."
Light resistance band exercises can help maintain muscle strength and increase energy, she said.
"These exercises can be done while sitting or standing and are customizable to your fitness level."
Andrews also suggests practicing deep breathing exercises to increase oxygen levels, alertness and mental focus.
If you have access to a pool, swimming can be an excellent low-impact exercise, Andrews noted.
"The buoyancy of the water reduces stress on your joints while providing a full-body workout," she said.
Tips for maintaining safety
If you're experiencing side effects from cancer or its treatment, Andrews said it’s crucial to prioritize safety when engaging in physical activity. This may mean modifying your exercise plan as needed.
"Your well-being is paramount, and adapting your exercise plan to your unique circumstances is a responsible approach."
If you’re just getting started with post-diagnosis exercise, Andrews said gradual progression is best.
"Start your exercise regimen gradually, even if you were physically active before cancer treatment," she advised. "Building up your activity level slowly can prevent injuries and help you stay motivated."
Choosing a safe environment is also key, she said.
"If your immune system has been weakened by treatment, steer clear of crowded gyms where germs can easily spread," Andrews said.
"Consider working out at home or outdoors, especially in favorable weather conditions."
It’s always important to listen to your body and pay attention to the signals.
"If your energy is low, adjust the duration and intensity of your exercise until you start feeling better," Andrews advised.
Before starting an exercise program, she said to share it with your oncology team in case the doctors have further recommendations.
Added Andrews, "Your well-being is paramount, and adapting your exercise plan to your unique circumstances is a responsible approach."
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Swimming could be the best exercise for relieving stress due to the arm movements giving you something to focus on - while dancing is good for quashing worry or anxietySwimming could be the best exercise for relieving stresses as it releases cortisol, which helps manage stressA GP has revealed the best exercise and movements to improve certain moods – from swimming to relieve stress, to walking to help clear a mental block. TV personality and GP Dr Zoe Williams has shared her advice on the best ways to get moving to benefit your mind and body – or even if you simply have not done enough movement on any given day. The methodical movement of swimming can help to reduce stress levels as it gives you something to focus your mind on – while also releasing cortisol, which can help to manage stress. And the best way to clear a mental block or shake off feeling unmotivated is to go for a walk in the fresh air, according to Dr Williams – as this helps your heart beat faster, providing fresh oxygenated blood to your brain, allowing you to think and focus better. Meanwhile, dancing can be used as a way of quashing feelings of worry or anxiety, as the physical activity can release endorphins, serotonin, dopamine, and noradrenaline, which give you feelings of happiness. The physical activity of dance is good for quashing feelings of worry or anxiety (
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Luis Alvarez/Getty Images) The advice comes after research of 3,000 adults, including 1,000 who have a long-term health condition, found two-thirds (67%) of those who do some form of physical activity claim it helps their mood. And one in three (32%) feel their mood is lower if they don’t move or exercise as much as they usually would – with mental wellbeing the biggest factor for 18% when choosing a physical activity. For those with a long-term health condition, 38% who do some form of physical activity believe it helps their wellbeing – with nearly a quarter (23%) claiming their top consideration is the impact it has on their mental health. Nearly half (45%) of those with a long-term health condition say not moving as much as they would like causes them to feel low, compared to 27% of those living without a condition. Dr Zoe Williams, who is working with We Are Undefeatable, which commissioned the research, said: “It can be frustrating at times if we do not move our bodies around for a long period of time. “But even the smallest of movements, such as walking or stretching, can make you feel happier and healthier. “Moving our bodies in any shape or form each day can uplift our moods, and help increase our mobility and mental wellbeing.” The study also found more than two in five adults (42%) without a health condition are active on more than five days a week – for around 43 minutes at a time. But for those with a long-term health condition, this drops to 25%, for just 35 minutes at a time. Three in ten (29%) of all the adults polled, who do some form of activity, feel “calmer” afterwards. And 69% feel guilty when they don’t move around as much as usual – rising to three-quarters (76%) of those who have a long-term health condition. And a brisk walk can clear a mental block, by providing fresh oxygenated air to the brain (
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Steve Smith/Getty Images) It also emerged a third feel disappointed if they get to the end of the day and haven’t done as much exercise as they’d hoped for – while nearly one in five (18%) feel uncomfortable with stiffness and pain due to lack of movement. But 58% feel they are already doing as much physical activity as they can – with this increasing to 75% of those with a health condition. Some of the most popular activities, of all the people surveyed, include walking (53%), team sport activities (20%), and swimming (18%). It also emerged over half of adults (51%) exercise on their own – with 45% doing so because they want to be alone with their thoughts, while 22% worry they will be judged by others, and 20% fear they won’t be “fit enough” to join in with others. And of those with a health condition who like to be active solo, more than a quarter (28%) say their condition makes them feel self-conscious. As a result, over half of those polled (52%), who are active, do their exercise at home, according to the research carried out via OnePoll. More than four in ten (42%) use tins of food as weights, while 18% use the door frame for their activity. Michelle Roberts, physical activity and health programme lead from the Richmond Group of Charities behind We Are Undefeatable, said: “It’s so great to see from the research that everyone, including those living with an illness or health condition, can get an uplifting boost from physical activity, no matter how big or small it is. “We want to encourage everyone to find the movements that match their mood, and provide a source of inspiration for those that are unsure on where or how to start.” Dr Zoe Williams' expert tips to help improve your mood through exercise However you're feeling on any given day, there’s a movement you can do to suit your energy levels and boost your mood. Aiming to do some physical activity every day – however you wish to move – can help us feel happier and healthier, and over time could allow you to build up the time you spend being physically active. When you wake up feeling energised, a brisk walk is a great way to get your body moving – and for days that start slower, a stroll can work to get your body moving and clear your mind. Walking is a great low impact cardio exercise which allows you to improve your fitness levels whilst being gentle on your joints. If you're feeling stressed, you could try swimming for a calm and focused activity which is great for your body and mind. The swimming motion can also be done sitting on your sofa or at your desk, for an easy way to incorporate some movement into your day when you’re unable to get to a pool. If you're feeling worried or anxious, aerobic activities such as dancing may be a great way to relieve tension and get your heart rate up in a good way. Physical activity releases endorphins, serotonin, dopamine, and noradrenaline, which trigger positive feelings in your brain that can make you feel less stressed and anxious. When you're having a mental block or feeling unmotivated, getting some fresh air and moving your body outside is a great way to clear your mind. This outdoor movement could be an everyday task, such as carrying shopping back from the shop, going on a dog walk, or even doing some gardening. If you get to the end of the day and realise you haven’t moved as much as you could have, you could do some simple stretches and yoga moves before bed to help you unwind and rest easily. Top 10 physical activities people do on a regular basis (once a week) Walking Stretches Cleaning Gardening Team sports i.e. football, tennis etc. Swimming Running Squats Sit to stand Jogging outside Read More Read More
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Aerobics & Cardio
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How busy mum-of-two, 46, shed her stubborn baby weight and got the body of her dreams: 'I have made time for me'A busy mum-of-two, 46, revealed how she finally got the figure of her dreamsWhile not overweight, Annie, from Sydney, said she never had time to exerciseShe made time by getting up at 5am and following Rachael Attard's program Thousands of women have shown off their before-and-after images onlineRachael is a huge advocate of walking for weight loss, and aims for 10k steps Published: 20:59 EST, 15 November 2022 | Updated: 20:59 EST, 15 November 2022 A busy mum-of-two has revealed how she transformed her figure and shed stubborn baby weight with the help of a weight-loss program that has inspired thousands around the world.Full-time working mum Annie, 46, from Sydney, felt like she had no time for herself when she stumbled upon personal trainer Rachael Attard's Lean Legs program and some of the results on Instagram.The Sydney fitness coach's program prides itself on providing workouts and diet plans for women that let them get lean and toned without bulking up. Just weeks after starting the Lean Legs program, Annie said she has shifted stubborn stomach fat and finally toned her legs.'I thought that being a full-time working mum-of-two meant that I would never have any time for myself and exercise, but I have made time for me and I feel better than ever,' Annie told FEMAIL. Personal trainer Rachael Attard (pictured) has a global following for her Lean Legs program that promises you can get lean and toned without getting bulky Busy working mum-of-two Annie (pictured before and after), from Sydney, shared how she shed stubborn baby weight and toned her legs with the help of the programTo tone up, Annie has been following Rachael's program which incorporates resistance training and light cardio.Rachael is a huge fan of walking for overall weight loss and toning up. 'I started to go to bed early, so I could get up around 5am and go for a walk before starting the day with my family,' Annie told Daily Mail Australia.'In order to fit in a resistance workout, I had to do some quick circuits on my lunchbreak at work or after the kids' bedtime. Sometimes it's exhausting, but I feel so much more complete as a result of it.''I thought that being a full-time working mum-of-two meant that I would never have any time for myself and exercise, but I have made time for me and I feel better than ever,' Annie told FEMAIL (pictured before and after) A typical workout on Rachael's program involves body-weight moves like planking and mountain climbers, as well as some circuits with light dumbbells (Rachael Attard pictured)A typical workout on Rachael's program involves body-weight moves like planking and mountain climbers, as well as some circuits with light dumbbells.'The walking was my favourite part of the program,' Annie said. 'It just gave me a mindset that keeps me motivated and energetic at home and also at work. The early mornings were the biggest challenge, especially when it was chilly.' Annie said she started seeing results around the five week mark, when she tried on her jeans and had her first 'wow moment':'That motivated me to keep going, and still does,' the 46-year-old said. What does your body type say about how you should train? ECTOMORPHEctomorphs are usually naturally slim (like Victoria's Secret models) and they find it difficult to build muscle.If you are an ectomorph body type, you probably already have naturally thinner legs. So, your goal here is to maintain (or perhaps lose a bit of stubborn lower body fat) while building lean muscle. This way your legs will get tone and definition and you'll avoid the skinny fat look. What is the best diet for an ectomorph? Rachael recommends you focus on the healthy, slow-release ones like wholegrain bread, brown rice, wholegrain pasta, quinoa and vegetables.'An ideal macronutrient ratio is 40-50 per cent carbohydrates, 30-35 per cent protein and 20-25 per cent fat,' Rachael said. 'For your ectomorph body type, add in healthy fats and protein with every meal. This will also help you to recover from your workouts faster.' MESOMORPH Mesomorphs can be quite athletic and respond quickly to exercise, which means they build muscle easily.They can lose weight very fast, but can also gain weight quickly too. Usually, they are of average size.If you are a mesomorph, overdoing workouts like squats and lunges can easily result in bulky legs. So, your goal here is to reduce body fat percentage and avoid exercises that will bulk up your legs in the process. What is the best diet for a mesomorph?From a diet perspective, mesomorphs look their best when they eat balanced macros - filled with a 30-35 per cent carbs, 35-40 per cent protein and 30 per cent fat.Mesomorphs should also keep an eye on their calorie intake, as they can easily gain weight if they eat too much sugar. 'I'm a mesomorph. I am naturally a slim build but I can gain weight and muscle really quickly,' Rachael said ENDOMORPH Endomorphs naturally have a strong build and larger frame. They can build muscle very quickly and it's slightly harder for them to lose weight. But, it's not impossible!If you are an endomorph body type, your goal is to really focus on reducing overall body fat and to completely avoid any workouts that may cause you to bulk up. What is the best diet for an endomorph?Endomorphs should follow a low-carb diet, as their bodies are not very good at processing carbohydrates.'Make sure most of your carbs are coming from fruit and veggies, and skip the starches such as pasta, bread and rice,' Rachael said.You also need to keep your fat and protein intake high. Think lean meats, oily fish, nuts, seeds and avocado. Thousands of women who have tried Rachael's program have shared their incredible results on Instagram (pictured before and after)Just a few months later, Annie feels and looks better than ever.'My skin is clearer, my clothes fit better and my entire posture has changed as a result,' she said.'Results don't come easy for me and I know the pictures don't show much difference, but I learned to be consistent. It has given me a sustainable lifestyle.'Rachael recently showcased what she eats everyday to encourage others to stick to their health goals during the winter periodShe starts the day with avocado and feta on toast before completing a workout, and then supplements her protein needs with a smoothieAnnie is just one of thousands who have shown off their before-and-after pictures using Rachael's program. The PT recommends her clients walk or run two to three times a week in order to get lean without bulking up.She gives the same advice when it comes cycling, sprinting or running on an incline, as these can make your thigh muscles bigger long term.Rachael said diet is the most important thing when it comes to losing weight.'If you focus on that you'll get results and won't get bulky - I would make that the number one priority,' she said.'Exercise wise keep your resistance workouts low impact and avoid heavy weights or heavy leg exercises like squats and lunges.'For cardio, walking on a flat surface will help slim legs and shouldn't cause bulkiness.' Rachael (pictured) is adamant it's possible to achieve a leaner and longer body without changing the number on the scale or 'bulking' any of your pre-existing muscleRachael is adamant it's possible to achieve a leaner and longer body without changing the number on the scale or 'bulking' any of your pre-existing muscle.'For me personally, when I do lots of walking my legs slim down a lot but my weight doesn't change,' she said previously.She aims for 10,000 steps each day and recommends walking five days a week. To find out more about Rachael Attard, you can visit her website here. Why you don't need to give up sugar to stay in shape While you'd be forgiven for thinking Rachael doesn't treat herself, this isn't the case.She eats sugar every day but 'in moderation' and tries to eat 'healthy' foods 80 per cent of the time while allowing 20 per cent of the day for indulgence.'I found out that I don't do well on restrictive diets so nothing is off limits. It is hard to eat in moderation and not binge on chocolate (admittedly I still do sometimes!) and it takes practice and control but it's sustainable long term and I never have to be on a diet,' she said.While it's perfectly fine to incorporate sugar into your diet, there is a limit.'I guess it depends on the food. So for example if it's chocolate (my sugar of choice) maybe just a small bar or two rows of a block,' she said.'But if you have sugar cravings there will be a reason why. It could be something to do with hormones, nutrient deficiencies, stress or mental reasons just to name a few. So it's good to get to the bottom of it so you can treat the problem.' Advertisement Read more: Rachael Attard - The Only Personal Trainer Who Understands That Women Can Get Bulky Update Your Browser | Facebook
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Aerobics & Cardio
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Only 23% of US adults meet all of the guidelines for weekly exercise, per the Centers for Disease Control and Prevention, even though studies have found that people do understand the health benefits of working out and want to work out more. So what gives? There are a lot of reasons that people don't exercise more. You may be short on time or energy, or you may not have the equipment or gear that you feel like you need.But while you might imagine sneakers, sports bras and weight benches when you think of "exercise," you don't have to hit the gym to meet the CDC's guidelines for physical activity. In fact, the CDC's 2018 National Health Statistics report, which contains that 23% statistic, doesn't mention the word "exercise" once. Instead, it's all about physical activity and movement -- whether for work, play or by doctor's orders.For most of human history, physical activity was incorporated into people's daily lives in the form of labor and chores. These days, people spend a lot more time sitting still on couches, desk chairs and cars. But our lives still require physical movement each day, and it can be easier to meet your daily exercise quota with activities that you need to do anyway (like mowing the lawn) than set aside extra time to do a dedicated workout. Rethinking your idea of exercise might inspire you to get even more active – and you're not necessarily missing out if you skip the gym in favor of sweeping. Here's what to know. supersizer/Getty Images Can daily activities really count as exercise?Short answer: Yes. "Your body can't tell the difference between bending over to pull out a weed and bending down to pick up a kettlebell," explains Robert S. Herbst, a personal trainer and world champion powerlifter.Experts divide exercise into two categories: formal exercise and informal exercise. According to Mike Murphy, owner and head physiotherapist of Ireland's RAPID clinic, most people don't see informal exercise as, well, actual exercise. "This may be because informal exercise is difficult to quantify -- one hour walking seems easier to quantify than cleaning the house. But the reality is that many everyday tasks use up far more energy than light exercise," Murphy said."Everyday walking up and down stairs, to the shops, carrying things, hanging clothes out to dry, etc. -- all of these activities build up and over weeks and months these can significantly influence our energy balance (contributing significantly to weight gain or weight loss)," he continued. Now playing: Watch this: Fitbit Charge 5 or Mi Band 7: Fitness Tracker Comparison 14:45 In fact, even some formal workouts intentionally mimic the "primal movement patterns that represent our daily movement patterns for life," such as squatting, pushing, pulling and twisting, as Brian Nunez, Nike master trainer and performance coach, put it. These programs are known as "functional training." Meanwhile, a workout regimen that involves everyday activities rather than formal exercise is also called NEAT exercise, or non-exercise activity thermogenesis.So, in short, don't discount all the physical activities that you engage in without intending to exercise. Non-exercise activities are a great way to not only improve your health, but also complete tasks more easily and reduce your risk of injury (no more pulling a muscle carrying the groceries in).Here are 10 everyday activities that count as exercise, according to experts. JohnnyGreig/Getty Images Yard or lawn careAnyone who's ever mowed the lawn by hand in the height of summer knows that it's a true workout. Nunez explains: "Aside from the low impact and cardiovascular benefits, mowing the lawn requires a lot of functional movement primal patterns in the process of set up, mowing the lawn and clean up."Other types of yard work that are a great workout include gardening, weeding, shoveling snow or leaves and much more.Running errandsWho says your hour-long daily walk can't be through the aisles of Target? Seriously, though, errands often involve plenty of walking, carrying, lifting and other movements.Cleaning the houseCleaning the house can involve a wide range of physical movements -- going up and down stairs, carrying things from room to room, pushing and pulling the mop or broom and more. Walking the dogNeed we say more? You may be more occupied with getting your pup exercise during their daily walk, but don't forget that you're getting your steps in at that time, too. Maskot/Getty Images Walking, anywhereYou may have heard that sitting for long periods of time is bad for you. But getting up and moving your body every 30 minutes or so is helpful, and walking is great exercise, period -- whether it's to the mailbox, down the hall to wave to your coworker or to grab a snack. The 'I'm late' sprintIf you take public transportation regularly, you probably get a ton of light- to moderate-intensity activity throughout your days just by getting to the bus or train. And if you're running late and have to jog a little, that's all the more effort expended.Playing with kidsGot kids in your life? Getting involved in their play, rather than watching from the nearest couch or bench, will have you out of breath pretty quickly.DancingMaybe you like to go out dancing, or maybe you're more of the "solo dance party in your pajamas" type. Either way, know that dancing can be a full-body workout and great cardio, too. Hispanolistic/Getty Images LaughingEver heard of "laughter yoga"? One 2014 study found that laughter yoga is a better ab workout than crunches or back lifting exercises. So, the more humor you find in your day, the better.Having sexSexual activity is also a moderate-intensity workout. Though, of course, it depends on the specific activity, it uses even more energy than weight training.For more on staying fit without the gym, learn how to tell if you're healthy without any tools or tests and which vitamins you should actually take. The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.
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Aerobics & Cardio
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If you've been on fitness TikTok or Instagram lately, then you've probably come across influencers using ankle and wrist weights during their workouts. I've even been targeted by some sponsored posts by brands promoting their own set of weights. If you're not familiar with what these weights look like, they're usually designed like mini sandbags that you strap around your ankles and wrists with a Velcro strap. However, many brands have changed up the traditional look to make them appear more modern and stylish. They can be as light as a quarter pound or as heavy as 20 pounds.I thought ankle and wrist weights were fitness equipment we left behind in the '80s and '90s, but clearly they're making a comeback. I used them briefly in the past, but I wondered if there was any benefit to including them in other forms of workouts. I spoke to some experts to get their insight on whether or not you should start adding ankle and wrist weights to your workout routine. How to use ankle and wrist weightsAnkle and wrist weights have been traditionally used in light cardio conditioning. Mirzamlk/Getty Images Typically, ankle and wrist weights are used to add extra resistance during light cardiovascular activity, like walking. Dr. Haniel Hernandez, doctor of physical therapy with Redefine Healthcare, said, "The most effective way to use them while exercising is understanding the phrase 'less is more.'" This means the ankle or wrist weights you use don't have to be heavy. Instead he suggests using weights that are anywhere between one and three pounds since they're just as effective as the heavy ones. "Wrist and ankle weights use gravity in order to create resistance, but when you're walking, the weights are swinging like pendulums from your shoulder and hip joints," explained Dr. Dave Candy, a physical therapist and owner of More 4 Life. There are also some instances where people use wrist weights in Pilates and yoga classes. Others like to use them as a replacement for dumbbells for upper-body exercises, and ankle weights for lower-body exercises like leg extensions or leg curls.Pros and cons of ankle and wrist weightsLike any other form of exercise equipment, there are some pros and cons to using ankle and wrist weights. Piggu/Getty images Like any other fitness exercise method, the pros and cons of ankle and wrist weights depend on how they're used versus your personal exercise goals. "Largely, most people can use ankle and wrist weights safely," said Candy. "It's just a matter of if using them gives you the most bang for your buck in regards to how you spend your time exercising." Because they are free weights, Candy says, any exercise where the primary movement is parallel to the ground makes them ineffective. He says in this scenario the weights are moving mostly horizontally, and gravity only affects the vertical motion of the weights. Therefore, you may want to keep them light if this is what you're using them for.But it's better to use these weights for up-and-down types of movement to get the most out of them. For example, you can use ankle weights for exercises like glute bridges, or use wrist weights for lateral raises — instead of running with a pair of them on. In fact, running with ankle weights isn't the best idea because they can strain your joints and muscles as well as alter your running mechanics, potentially causing an injury.Candy says if you're using ankle or wrist weights for strength training, the weight you use depends on a couple of factors. "You should be able to do the desired number of repetitions with good technique, so six to 12 reps are typically used for strengthening, whereas more than 12 reps per set are used for muscle endurance training," he said. However, if you're using ankle or wrist weights for walking, he says to stick to one pound or less. It isn't his favorite way to use this modality, but if you do use them for walks, keep in mind that the weight you choose shouldn't impact your form while walking. Going too heavy with these weights does come with negative effects. "The cons to utilizing ankle and wrist weights are the added stress they place on the joints proximal to them," warned Hernandez. The elbow and shoulder can be affected while using wrist weights, and the knee and hip can be at risk if you're using ankle weights. "It's never a good idea to utilize these weights with highly volatile or high-impact movements such as plyometrics, especially to fatigue," he said. He also advises that if you have issues with ligaments in the knee it's best to steer away from ankle weights in most instances. Other ways to use ankle and wrist weights There are appropriate times to use ankle weights like physical therapy settings. Kicsiicsi/Getty Images Ankle and wrist weights can be helpful in physical therapy settings. "If you're dealing with a patient who has had a stroke and can't grip a hand weight, wrist weights can be a helpful way to do resistance training," said Candy. Hernandez agrees and says he uses ankle weights in rehabilitation settings while treating balance disorders and neurological pathology-related weaknesses like strokes.I've used ankle weights during physical therapy sessions for hip strengthening exercises and have found they are challenging after a few sets. A Japanese study even found that older adults who used ankle weights for a period of three months developed stronger lower limbs and trunk muscle strength, which is essential to preventing falls. So ankle weights do serve a positive purpose other than trying to make cardio or yoga exercises harder.Limitations with ankle and wrist weightsThere are better ways to get stronger and build muscle that don't include ankle or wrist weights. Mel Curtis/Getty Images Although there are some good ways to use ankle and wrist weights, they are limiting if you have certain fitness goals. "I always prefer functional exercises whenever possible, meaning exercises that mimic things you would do in real life such as squats, lunges, deadlifts or shoulder presses," said Candy. "These activities have more functional carryover into doing meaningful activities in your everyday life." If you have a clean bill of health and your goal is to make changes to your physique like putting on muscle or getting stronger, then ankle and wrist weights can only do so much. In order to build muscle you need to focus on hypertrophy training, which is done by adding volume during strength training and being consistent with it. Usually this looks like lifting for high reps using a manageable weight that lets you complete the set. Whereas if you're trying to get stronger, you will need to focus more on lifting heavier weights and doing fewer reps of an exercise. Candy advises that instead of focusing on adding items like weights when walking or while doing cardiovascular exercise, the focus should just be on the exercise at hand: "Just walk or run or use an elliptical instead of trying to make the exercise something that it's not." The bottom lineAnkle and wrist weights have their time and place and can be beneficial if used properly. It's best to avoid doing high-intensity activities while wearing them, and instead focus on using them during lower-impact exercises or while rehabbing an injury with guidance from a professional. But if you're looking to make serious changes to your physique, you'll fare better with a structured strength training program to help you achieve those goals. When in doubt, consult with a certified personal trainer who can provide guidance and help create a workout plan that is tailored to your individual needs. The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.
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Aerobics & Cardio
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We found many things we liked when we tested the bike in our Echelon Connect EX5s review. There are a variety of classes from instructors all around the world, and no two sessions are the same. This helped keep us motivated throughout the testing period.
Examples of classes include spin sessions, hill reps, endurance workouts, stretch classes, and even sessions with weights.
During every ride, you get valuable live data, including cadence, speed, power, calories burnt, miles ridden, and more. The seat is padded and comfortable, and we appreciated how quiet the flywheel is. This means you can exercise first thing in the morning or late at night without waking everybody up! A one-year warranty is included with your purchase.
If this deal isn't the one for you, have a look at some of the other best exercise machines to lose weight. And, of course, we'll monitor and regularly post the best deals on exercise bikes we recommend.
Today's best deal:
Product launched: September 2019
Price history: $699.99 is the cheapest we've ever seen this bike, but that was in a Best Buy clearance sale, likely with very limited stock. Amazon's $999.00 deal is also a limited-time offer very good deal if you missed out previously.
Price comparison: Amazon: $999.98
Reviews consensus: This bike is a game changer. I actually look forward to my cardio workouts now, and that has never happened before. I used to be a gym goer before Covid and I was really missing the exercise. I decided to try this not knowing if I would actually do home workouts or not. I am sold. I love how easy it is to get in a 45-minute workout now. I don't think I will be going back to the gym. The variety of classes and teachers are great, it's comfortable to ride, and it just feels sturdy.
Dimensions: 52"L x 20"W x 50"H
Weight: 56kg
Display: 21.5" screen
Max user weight: 136kg
Resistance levels: 1- 32
Warranty: 1 year
Workouts provided: Live and on-demand
Other features: Dual audio jacks for headphones, clip-in cleat option
Buy it if: You want an exercise bike that has dozens of live sessions each day and thousands of on-demand videos. During testing, we liked how no two sessions or instructors were the same, helping to keep us motivated. The seat is comfortable, and the flywheel turns quietly, making it a great choice for early-morning or late-night workouts — even when you have neighbors.
Don't buy it if: Weighing 56kg, the Echelon Connect EX5s is a heavy piece of equipment. It isn't the easiest to move around once it's in place. You'll need to spend some time working out the best fittings, and there aren't many classes longer than 45 minutes. For cyclists training for an endurance event, you may find this bike limiting.
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Ravi Davda is a freelance writer, specializing in health & fitness, digital marketing, science, and more. He has a bachelor’s degree in Mathematics with Economics from Aston University in England and is a qualified personal trainer. In addition to writing for Live Science, Ravi has written for Health, Verywell Fit, Garage Gym Reviews, and other health publications.
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Aerobics & Cardio
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Imagine getting a complete workout at home from just one machine. Stationary rowing has become increasingly popular over the years because of its convenient combination of strength training and cardio. Rowing engages 86% of your muscles, which is twice as much as running or cycling can, but with a lower impact on your body. And now until Jan. 16, you can get one of Hydrow's best rowers, The Hydrow Wave, for just $1,695.The Hydrow Wave has an aluminum and steel frame with a flat anthracite polymer body, making it tough enough to handle any intense workout. It has a high-quality polyester webbing to allow for smooth strokes and quiet rowing. The machine features a 16-inch HD screen that pairs easily with Bluetooth headphones and speakers. It can also sync to Strava, to measure your heartbeat and track your progress. The Wave is 30% smaller than our Hydrow's original machine -- making it easy to fit in any room and allowing you to save space. It quickly and safely stows away to maximize your space with the Hydrow Wave Vertical Anchor (sold separately). Hydrow also partnered with Panatone for the Wave, to give you five new, vibrant color options to fit your space.Hydrow's Basic Membership is just $20 a month and with that you get access to over 4,000 on-demand workouts including yoga, pilates, strength and conditioning. Hydrow also has daily live classes that are available through the Hydrow Wave or the Hydrow App. The Membership also allows you to set up multiple profiles, so everyone in your household can track their progress and enjoy the benefits. Wellness readingBest Fitness Gifts for 20237 New Year's Wellness Resolutions You'll Actually Stick To10 Mantras for a Healthier 2023How to Work Out at Home: Tips, Equipment and Where to Find ExercisesBest Healthy Meal Delivery Service for 2023
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Aerobics & Cardio
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As "The Golden Bachelor" makes history for the popular TV franchise, it raises the question: What are the benefits of staying fit in your golden years?
Harry King, a corporate trainer for Planet Fitness in Greenville, South Carolina, knows a thing or two about keeping the older generation in shape.
The 81-year-old instructor has been a fitness fanatic since he was a kid, he told Fox News Digital in an interview — and he said he vowed to live a life without physical restraints.
"I made a commitment to myself to never not do something because I wasn't in shape to do it," he said.
The aging population, said King, faces the risk of brittle bones, muscle loss and endurance depletion.
"My brother-in-law fell and cracked his ribs and died in the hospital," he said. "He was 91."
Not only does working out strengthen muscles, it also helps improve brain cell activity, according to King.
"It helps with our balance and our strength," he said. "It helps us do the everyday activities that we like to do, whether that's walking, housework or lawn maintenance."
Added King, "I love getting on the floor with the grandkids and playing with them. It’s great to be fit, so you can do things … the small things in life that make a big difference."
In the two years that he's worked with Planet Fitness, King has helped clients of all ages, he said.
For people in older age groups, he suggests starting out slow and building a fitness foundation from there.
"We have plenty of time to get fit, as long as we stick with it and [are] consistent with our workouts," he said.
"We’re not trying to be muscle builders; we’re just trying to have great lifestyles."
King emphasized the importance of understanding the correct technique and using the right equipment.
"Whether you’re lifting weights or using dumbbells or machines, whatever you’re doing, make sure you’re doing it right," he advised.
"Don’t try to lift too much weight."
The process of getting fit, he said, involves the same core components for all ages: It's about figuring out goals and pinpointing limitations.
But for seniors, King recommends low-intensity, steady-state (LISS) cardio, which involves workouts of lower intensity for longer periods of time.
These low-impact exercises are easy on the joints and are designed to be completed at about 65% maximum effort, according to the Planet Fitness website.
Low-impact workouts target different areas of the body than high-impact workouts, helping to prevent future injuries and ease newcomers into a routine.
Some recommended low-impact workouts include walking, stationary biking and rowing.
Working out with a partner or friend is a good way to build accountability, King advised.
King, who has two grandchildren, said fitness has given him a better "frame of mind" throughout his marriage of nearly 60 years.
"My wife supports me when I kayak or hike across the state," he said.
"My fitness journey has kept her involved."
"She supports me in all this stuff," he added. "That’s helped strengthen our bond."
King expressed his excitement for "The Golden Bachelor" as a means of showing the public that seniors don't have to sit back and slow down.
"I think it's going to inspire a lot of people in their older ages to get up and get off the sofa," he said. "There's a lot of life to live."
The personal trainer said he hopes to inspire his older clients to do the same.
"It’s never too late to start on your fitness journey," he said. "Don’t think you’re too old."
He added, "It brings so many benefits, and I hope people will realize that."
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Richard Simmons is celebrating a new benchmark.
The fitness guru has largely remained out of the public eye since 2014. However, on Simmons' 75th birthday July 12, his rep Tom Estey shared a rare update about the aerobics icon.
"This is a big milestone," Estey told Entertainment Tonight. "I just want to see him happy, which he is."
The update comes nearly a nearly after fans became concern for Simmons' wellbeing when a documentary exploring his disappearance from the spotlight—titled TMZ Investigates: What Really Happened to Richard Simmons—was released.
In August 2022, the Sweatin' to the Oldies star shared a message of gratitude for fans' support, writing on Facebook, "Thank you, everyone, for your kindness and love! Love, Richard."
In a statement to E! News, Simmons' rep added that he "is so gratified by the outpouring of love and good wishes from his fans. He wants them to know he is doing well and sends all his best wishes back to them."
The documentary chronicled Simmons' rise to fame, as well as the conspiracy theories behind his mysterious departure from his beloved workout studio—including wild speculation that he's unable to leave his home.
"No one is holding me in my house as a hostage," Simmons told the Today show in 2016, refuting the rumors. "You know, I do what I want to do as I've always done so people should sort of just believe what I have to say."
He continued, "I just sort of wanted to be a little bit of a loner for a little while. You know, I had hurt my knee, and I had some problems with it, and then the other knee started giving me trouble...and you know, right now I just want to sort of take care of me."
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This is the surprising truth about how often you should REALLY be replacing your running shoesAn Aussie podiatrist has advised how often you should replace running shoes Sarah Sweeney said runners should change sneakers every six to 12 months Marathon runners should opt to update their shoes every three months This frequency is dependent on how often the individual goes for runs or walksFailure to do so could increase the risk of injuries Published: 00:26 EDT, 10 October 2022 | Updated: 02:48 EDT, 10 October 2022 An Australian podiatrist has revealed exactly how often you should replace your sneakers - and the answer might shock you.Sarah Sweeney, founder of Sarah Sweeney Podiatry, advises the average person to change their shoes every six to 12 months, while marathon runners should replace shoes every three months.This frequency depends on how often you exercise and the intensity of the workout.Ms Sweeney said if the shoes start to tear, if you feel unsupported or if the shoes feel 'loose', it's likely time to replace the shoes. Runners should replace their shoes every six to 12 months, while marathon runners should opt to change their shoes every six months, according to an Australian podiatrist (stock image) Sarah Sweeney (pictured) said failure to replace your shoes as needed could lead to injuries Ms Sweeney said failure to replace your shoes as needed could lead to injuries. 'Poorly fitted or old shoes can lead to any sort of foot or ankle injury as well as knee, hip or back pain,' she said. 'Injuries include but are not limited to rolled/sprained ankles, tendonitis, plantar fasciitis, tendon tears and even stress fractures.'More so, unsupportive shoes can also lead to balance issues or risk of falls.Ms Sweeney said many will likely be aware about the affect shoes have on your toes and skin on your feet. 'You could experience ingrown or thickened toenails as a result of poor running shoes and you could develop painful and unsightly corns and calluses,' she said. If the shoes start to tear, if you feel unsupported or if the shoes feel 'loose', it's likely time to replace the shoes (stock image)When it comes to choosing the right shoe for you, Ms Sweeney recommends considering the fit and type of exercise done regularly. 'Running shoes are usually lighter than walking shoes - there is more mesh on the shoe to help cool the foot down and to prevent overheating,' she said.To compare, weightlifting shoes are specifically to increase performance and are usually flat to provide stability. 'Cycling shoes are generally very lightweight and slim fitting; the soles are even stiffer than running shoes providing more protection and making it easier to push the pedals,' Ms Sweeney said.It's best to seek assistance from a podiatrist if you're experiencing ongoing issues or considering taking part in a fitness challenge. How often should you be changing your running shoes If you go for long walks or runs regularly - change your shoes every 6-12 monthsIf you run marathons - change your shoes every 3 months If the shoes appear to be tearing apart, if they feel uncomfortable, or if you don't feel supported, this could indicate it's time for new shoes Advertisement
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Workout routines and exercises:
Workout routines and exercises-
Workout routines and exercises are very important for our good health. Here I going to suggest you some routine and exercises that help you to stay fit and healthy.
High-Intensity Interval Training (HIIT): HIIT involves short bursts of intense exercise followed by periods of rest or lower intensity exercise. It's a great way to burn calories, build endurance, and improve cardiovascular health.
Strength training: Strength training involves using weights, resistance bands, or bodyweight exercises to build muscle and improve overall strength. You could write about specific exercises, like squats or push-ups, or provide full workout routines targeting different muscle groups.
Yoga: Yoga combines physical postures with breathing techniques and meditation to improve flexibility, strength, and mental clarity. You could write about different styles of yoga, specific poses, or the benefits of a regular yoga practice.
Pilates: Pilates focuses on strengthening the core muscles, improving posture, and increasing flexibility. You could write about specific Pilates exercises or provide a full Pilates workout routine.
Running: Running is a popular form of cardiovascular exercise that can be done indoors or outdoors. You could write about the benefits of running, tips for beginners, or how to train for a race.
Swimming: Swimming is a low-impact workout that provides a full-body workout and improves cardiovascular health. You could write about different strokes, drills, or how to incorporate swimming into a fitness routine.
Cycling: Cycling is another great form of cardiovascular exercise that can be done indoors or outdoors. You could write about the benefits of cycling, tips for beginners, or how to train for a cycling event.
Bodyweight exercises: Bodyweight exercises are a great way to build strength and improve overall fitness without any equipment. You could write about specific exercises, like burpees or lunges, or provide a full bodyweight workout routine.
Dance fitness: Dance fitness classes, like Zumba or dance cardio, are a fun and effective way to improve cardiovascular health and burn calories. You could write about different types of dance fitness, the benefits of dancing, or provide a full dance fitness workout routine.
CrossFit: CrossFit is a high-intensity workout that combines elements of strength training, cardio, and gymnastics. You could write about the benefits of CrossFit, specific exercises, or provide a full CrossFit workout routine.
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Oct. 4, 2023 â Forty-five minutes of intense exercise three times a week may reduce cancer risk in patients with Lynch syndrome, a genetic condition that can lead to cancer at a young age.
That amount of exercise made the immune system more able to stamp out cancer cells, researchers at the University of Texas MD Anderson Cancer Center found. The intervention â 45 minutes of high-intensity cycling 3 days a week â was specific by design, said oncologist Eduardo Vilar-Sanchez, MD, PhD, a professor of clinical cancer prevention and the studyâs lead author.Â
âWe wanted to be very concrete on the recommendation,â he said. âPeople donât adhere to vague lifestyle advice like âjust exercise.â We wanted to link a specific biologic effect to a very concrete intervention.â
The study was small (just 21 people), but it builds on a vast body of evidence linking regular exercise to a decreased risk of cancer, particularly colorectal cancer. But the MD Anderson researchers went a step further, investigating how exercise might lower cancer risk.Â
Exercise and the Immune System
All 21 people in the study had Lynch syndrome, and they were divided into two groups. One was given a 12-month exercise program; the other was not. The scientists checked their cardio and respiratory fitness and tracked immune cells â natural killer cells and CD8+ T cells â in the blood and colon tissues.Â
âThese are the immune cells that are in charge of attacking foreign entities like cancer cells,â Vilar-Sanchez said, âand they were more active with the participants who exercised.â
People in the exercise group also saw a drop in levels of the inflammatory marker prostaglandin E2 (PGE2). The drop was closely linked to the increase in immune cells. Both changes suggest a stronger immune response.Â
The researchers believe the changes relate to a boost in the bodyâs âimmune surveillanceâ system for hunting down and clearing out cells that would otherwise become cancerous.
Building on Prior Research
Science already offers a lot of support that regular exercise can help prevent cancer. A massive 2019 systematic review of more than 45 studies and several million people found strong evidence that exercise can reduce the risk of several cancers â including bladder, breast, colorectal, and gastric cancers â by up to 20%.Â
But the MD Anderson study is the first to show a link between exercise and changes in immune biomarkers, the researchers said. âOne thing is having the epidemiological correlation, but itâs another thing to know the biological basis,â said Xavier Llor, MD, PhD, a professor of medicine at Yale School of Medicine Cancer Center, who was not involved in the study.Â
Two previous studies looked at exercise and inflammation markers in healthy people and in those with a history of colon polyps, but neither study produced meaningful results. This new studyâs success could be due to the higher-intensity exercise or extra colon tissue samples. But also, advances in technology now allow for more sensitive measurements, the researchers said.
What You Should Know
Vilar-Sanchez hesitated to extend the study findings beyond people with Lynch syndrome, but heâs optimistic that they may apply to the general population as well.Â
Llor agrees: âExercise could be protective against other types of cancer through some of these mechanisms,â he said.
According to the American Cancer Society, more than 15% of all cancer deaths (aside from tobacco-related cancers) in the United States are related to lifestyle factors, including physical inactivity, excess body weight, alcohol use, and poor nutrition. It recommends 150 to 300 minutes of moderate-intensity exercise a week to reduce cancer risk. People in the study saw a significant immune response with 135 minutes of high-intensity exercise a week.Â
âThe public should know that engaging in any form of exercise will somehow lead to effects in cancer prevention,â Vilar-Sanchez said.
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Investing in a walking treadmill can be a great way to hit your step count and keep active without leaving the house. And it doesn’t have to break the bank — the UMAY Fitness Walking Pad is currently 34% off at Amazon, saving you $135 right now on this home workout equipment.
Space-saving options feature on many of the best walking treadmills, and this machine is no different. It doesn’t have handlebars or a large display, instead, there’s an LED panel just in front of the running surface to view your stats. When you’re done, you can unplug it and roll it away for storage, or you could position it under your desk to take a gentle stroll during your next work call.
There are three speeds; 1.2mph for walking, 2.5mph for jogging, and 3.9mph for running. The 2.5HP motor can reach 65dB, which is about as noisy as a dishwasher, but shouldn’t disturb anyone else at home or in your apartment block.
Overview: Hit your step target, boost your cardio fitness, and move your body with this compact walking treadmill. Designed to fit under your desk with convenient storage in mind, you can choose from one of three speeds and keep tabs on your progress with the built-in LED display. The motor doesn't create too much noise either, so it's a good option to keep active without disturbing the neighbors.
Product Launched: May 2023
Price history: This is the first time the Walking Pad has been on sale since it launched earlier in the year, with the sizeable 34% discount saving you $135.
Dimensions: 123 x 50 x 12 cm / 48.4 x 19.7 x 4.7 inches
Weight: 57.3 lbs
Tread belt size: 104.5 x 41.9 cm / 41.5 x 16.5 inches
Max user weight: 265 lbs
Display: LED
Speed: 0-3.9mph
Warranty: 1-year warranty
Decibel reading: 60dB
Buy it if: The 2.5HP motor sets up three speed modes for slow walks up to gentle runs, and it’s not likely to disturb others in your household either. If you’re tight on space, you can quickly unplug the machine and store it away when not in use. The built-in suspension system also reduces the impact on your joints, making it a lower-impact alternative to sidewalk jogs.
Don't buy it if: The Walking Pad is a great option if you want to take a stroll or fast walk/jog, but the 3.5mph top speed isn’t ideal for intense indoor runs. If you’re looking for something with a higher top speed, you might be better off with one of these excellent treadmills instead, as most get up to around 12mph.
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James is a Staff Writer for Live Science's sister site, Fit&Well. Before joining Future in 2021, he was the Buyer's Guide Editor and a Senior Staff Writer for the consumer technology website MakeUseOf and has bylines at Blocks Decoded, Lifewire, and Happiness.
He regularly tests out fitness equipment, including smartwatches, headphones, and writes about affordable ways to improve your health and wellbeing. James studied Mechanical Engineering at the University of Surrey, which is where he learned about the fundamentals of thermodynamics, fluid mechanics, and material design.
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Mission: Impossible - Dead Reckoning Part One promises to add even more perilous stunts to the Tom Cruise action franchise. But as part seven’s release approaches, Paramount’s paying tribute to a feature of the films that requires just its star and his very fleet feet. Who knew how much running Cruise did in these movies? Enough to fill this propulsive 10-minute supercut!
Watch through to the end for a little glimpse of Dead Reckoning Part One, which absolutely looks to continue Cruise’s cardio continuum.
Tuxedo running. Slo-mo running. Gotta-catch-that-helicopter running. Evading-bullets running. Running while ripping away one of those eerily lifelike Mission: Impossible masks. Running while reloading a gun. Running into a terrifying leap out of a building. Running up the side of a building. Running into traffic. Running across rooftops. Running through tunnels. Running and diving through glass. Running through smoke. Lots of stairs and fireballs. All the while, his hair looks remarkably flawless and he barely seems to break a sweat—probably not the case for all the camera operators just trying to keep up with the guy.
Lace up your sneakers—Mission: Impossible - Dead Reckoning Part One hits theaters July 12.
Want more io9 news? Check out when to expect the latest Marvel, Star Wars, and Star Trek releases, what’s next for the DC Universe on film and TV, and everything you need to know about the future of Doctor Who.
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These common walking mistakes can ruin a good thing 01:57 - Source: CNN Improve your wellbeing with fitness 12 videos These common walking mistakes can ruin a good thing 01:57 Now playing - Source: CNN Video: Sciatica affects 2 out of 5 people, here's help 06:48 Now playing - Source: CNN We all have back pain, YouTube's Bob and Brad have answers 03:24 Now playing - Source: CNN Take a quick break to squeeze in these easy exercises 09:21 Now playing - Source: CNN It's easy to remember this one stretch to relieve lower back pain 03:49 Now playing - Source: CNN VIDEO: Here's what 'habit stacking' looks like around the house 04:05 Now playing - Source: CNN How to start jump roping in 5 easy steps 03:23 Now playing - Source: CNN How Brianna Keilar keeps healthy habits as a working mom 04:09 Now playing - Source: CNN Try this 10-minute body-weight workout 10:46 Now playing - Source: CNN Destress with this 5 minute yoga flow for beginners 06:38 Now playing - Source: CNN Skip your gym and do these 6 body-weight exercises at home 05:16 Now playing - Source: CNN How to start hooping in 5 steps 03:49 Now playing - Source: CNN Sign up for CNN’s Fitness, But Better newsletter series. Our seven-part guide up will help you ease into a healthy routine, backed by experts. CNN — Put on your walking shoes and don’t forget your step counter: You can reduce your risk for cancer, heart disease and early death by getting up to 10,000 steps a day, but any amount of walking helps, according to a new study. Studies show the average person gains between 1 and 2 pounds (0.5 to 1 kilograms) each year from young adulthood through middle age, slowly leading to an unhealthy weight and even obesity over time. “People really can reduce their risk of obesity by walking more,” said study author Dr. Evan Brittain, associate professor in the division of cardiovascular medicine at Vanderbilt University Medical Center in Nashville. The new study also found key benefits for chronic diseases and conditions: “Diabetes, sleep apnea, hypertension, diabetes, depression, and GERD showed benefit with higher steps,” Brittain said in an email. “The relationship with hypertension and diabetes plateaued after about 8,000 to 9,000 steps but the others were linear, meaning higher steps continued to reduce risk,” he said. “I would say that the take home messages are that more steps are better.” It’s yet another study illustrating the powerful impact that walking and other forms of exercise have on our health. In fact, if you get up and move for 21.43 minutes each day of the week, you cut your risk of dying from all causes by one-third, according to the US Centers for Disease Control and Prevention. Current physical activity recommendations for adults are 150 minutes of moderate-intensity exercise, such as brisk walking, dancing, bicycling, doubles tennis and water aerobics, and two days of muscle-strengthening activity each week. “Physical activity is just absolutely magnificent,” Dr. Andrew Freeman, director of cardiovascular prevention and wellness at National Jewish Health in Denver, told CNN in an earlier interview. “And when if you blend that with eating a more plant-based diet, de-stressing, sleeping enough and connecting with others — that’s your magic recipe,” Freeman said. “It’s the fountain of youth, if you will.” The study analyzed an average of four years of activity and health data from more than 6,000 participants in the National Institutes of Health’s All of Us Research Program, dedicated to research on ways to develop individualized health care. Participants in the study, published Monday in the journal Nature Medicine, wore activity trackers at least 10 hours a day and allowed researchers access to their electronic health records over multiple years. “Our study had an average of 4 years of continuous activity monitoring. So, we were able to account for the totality of activity between when monitoring started and when a disease was diagnosed, which is a major advantage because we didn’t have to make assumptions about activity over time, unlike all prior studies,” Brittain said. People in the study ranged in age from 41 to 67 and had body mass index levels from 24.3, which is considered in the healthy weight range, to 32.9, which is considered obese. Researchers found that people who walked 4 miles a day — about 8,200 steps — were less likely to become obese or suffer from sleep apnea, acid reflux and major depressive disorder. Sleep apnea and acid reflux respond well to weight loss, which can reduce pressure on the throat and stomach, while exercise is a cornerstone treatment for depression. The study also found that overweight participants (those with BMIs from 25 to 29) cut their risk of becoming obese by half if they increased their steps to 11,000 steps a day. In fact, “this increase in step counts resulted in a 50% reduction in cumulative incidence of obesity at 5 years,” the study found. Applying the data to a specific example, the authors said individuals with BMIs of 28 could lower their risk of obesity 64% by increasing steps from about 6,000 to 11,000 steps per day. Health benefits rose with every step, the study found, but peaked at 10,000 steps – after that the effects faded. Counting steps may be especially important for people who do unstructured, unplanned physical activity such as house work, gardening and dog walks. “Notably, we detected an association between incidental steps (steps taken to go about daily life) and a lower risk of both cancer and heart disease,” noted study coauthor Borja del Pozo Cruz, an adjunct associate professor at the University of Southern Denmark in Odense, Denmark, and senior researcher in health sciences for the University of Cadiz in Spain. Del Pozo Cruz and his team recently published a similar study that found walking 10,000 steps a day lowered risk for dementia by 50%. Risk decreased by 25% with as few as 3,800 steps a day, according to the previous study. However, if walking occurred at a brisk pace of 112 steps a minute for 30 minutes, it maximized risk reduction, leading to a 62% reduction in dementia risk. The 30 minutes of fast-paced walking didn’t have to occur all at once, either – it could be spread out over the day. Researchers found the association between peak 30-minute steps and risk reduction to be dependent on the disease studied. The new study also found an association between step intensity and health benefits as well, “although the relationships were less consistent than with step counts,” researchers said. “But the truth is, the same goal has always applied: Challenge yourself at whatever fitness level you’re at. Obviously check with your doctor first, but your goal is to become breathless for 30 minutes each day.”
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Getting healthy is one of the most popular new year's resolutions out there. But walking into a new gym in January can be an intimidating (and cramped) experience. Fortunately, there's tons of equipment out there to help you get a good workout in at home, and right now you can pick some up at a discount. Right now, Amazon is offering up to 27% off select Nordic Track fitness equipment, with treadmills, exercise bikes and more on sale for hundreds off. There's no set expiration on these deals, so we'd recommend getting your order in sooner rather than later if you don't want to miss out on these savings. There's a variety of equipment for both cardio and strength training that you can pick up for less at this sale. Treadmills are well suited for all fitness levels, whether you want to work on you top speed or just want to get your daily step count up. If you're looking to add one to your home gym, you can pick up this Nordic Track T Series model with a 7-inch display for $1,100, which is $199 off the usual price. Or you may want to consider a rowing machine, which is low-impact and allows you to work on your cardio, as well as your back, legs, core, arms and back. This Nordic Track RW900 rower is currently $324 off, dropping the price down to $1,275. And if you're looking to target more specific muscle groups, you can pick up this set of Nordic Track iSelect adjustable dumbbells, our favorite pair of smart dumbbells on the market right now, on sale for $340, which is $89 off the usual price.
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Top-end exercise bikes tend to look, feel and perform in much the same way as the (admittedly, very good) Peloton Bike. Not the Carol Bike 2.0, however.
Dimensions: 46 inch x 22 inch
Weight: 120 pounds
Max user weight: 330 pounds/150 kilograms
Display: 11 inch touchscreen
Resistance: AI-powered magnetic resistance adjusts to performance
Workouts: Six available, including three varieties of REHIT
Pedals: Dual-sided toe cage and SPD click pedals
While the sleek frame and touchscreen remain, gone are the enthusiastic instructors and follow-along studio spin classes that have proved so popular in recent years. Instead, the Carol Bike 2.0 takes a completely different route, promising the "shortest, most effective workouts — backed by science".
We knew we had to put this heady claim to the test, and after spending hours in the saddle, we came away impressed, hence its addition to our roundup of the best exercise bikes. Read on to find out how it won over our fitness writer.
Set up and usability
- Set up and usability score: 5/5
The set-up of the Carol Bike was incredibly straightforward. It was delivered as a complete unit, so there was no messing about with bolts, screws and wrenches — it arrived ready to ride.
After the usual sign-up process to the app via an intuitive touchscreen, we were met with a clean, simple homepage. This, again, scored the Carol Bike bonus usability points because, rather than having to navigate the giant libraries of the Peloton, Echelon or iFit apps, we only had to choose from six workout options.
Each one is signified by an oblong button. All you have to do is tap the workout you want, and away you go.
Design and display
- Design and display score: 3/5
The redesigned Carol Bike 2.0 is a sleek looking piece of equipment that would slip nicely into a modern city apartment. It's more polished than its predecessor, with a new five-grip position handlebar replacing the old straight one. This is something we appreciated, as the neutral grips set further forward really allow you to lean into the Carol Bike's signature all-out sprints.
We liked the slick black and silver finish too, finding the steel frame felt stable and robust, even when we pushed the pedal to the metal during sprints. The plastic casing around the bottom of the frame felt slightly cheaper, but still looked the part with a blended chrome and matte aesthetic.
Another design feature that earned this machine extra points was the adjustable handlebars and seat, which you can easily tinker with until you find a comfortable cycling position. We also appreciated the numbered marks on the side, allowing us to remember our favorite settings.
The display is the main area where the Carol Bike 2.0 lets itself down. The screen is visibly an Android tablet held in place by a holster extending from the handlebars. This works fine, but lacks the finesse of in-built screens like those seen in the Peloton Bike and Bowflex C7. At 11 inches, it's also on the small side.
This doesn't matter too much, however, as there isn't a lot to see. All workouts are displayed as a series of simple graphics, including a line graph to show your ride progress and three dials detailing your power, cadence and heart rate. This isn't going to win any design awards, and definitely isn't as engaging as the brightly lit studio settings or virtual rides on rivals' platforms, but it does what it needs to for the workouts provided.
Features
- Features score: 4/5
The Carol Bike 2.0 has a sturdy steel frame and 11 inch touchscreen, as well as an adjustable five-grip position handlebar and seat that can be moved up, down, forwards and backwards to find an optimum riding position.
You'll also receive a chest-worn heart rate monitor with your purchase. This is different from the heart rate monitor of the original Carol Bike, which was integrated into the handlebars, but it connected to the machine quickly and was great for tracking the intensity of our workouts, so we didn't mind the move.
These physical features are all well and good, but it was the digital elements of the Carol Bike that really caught our eye.
There are only six workout options on the homescreen, which is a dramatic departure from the swathes of classes available from the likes of Peloton, Echelon Fit, Bowflex's JRNY app or the popular iFit platform on bikes we've reviewed before.
Among these are three reduced exertion high-intensity interval training (or REHIT, the Carol Bike's secret weapon) options. These offer either two 20-second sprints, two 15-second sprints or two 10-second sprints embedded within a very slow five-nine minute ride.
During these, there is a stream of text at the top of your screen (which you can choose to be read aloud) explaining the method behind these workouts. You can also choose for your ride to be accompanied with several styles of music, or a story-like narration. This isn't what we expected from an exercise bike, but it mirrors the fight or flight feel of the sudden sprints well.
The other options include fat burn rides, where you choose to tackle anything from 30 to 60 8 second sprint intervals, free and custom rides, where you work off resistance, target power output or cardio heart rate zones, or you can take one of the Carol Bike's fitness tests.
Performance
- Performance score: 4/5
Physically, the Carol Bike 2.0 offers everything a good exercise bike should. The weighty flywheel moves smoothly and the AI-controlled magnetic resistance provides a challenge at high speeds with minimal juddering when you drop the pace.
The frame is sturdy and stable, so we felt confident giving our all during Carol's customary high-intensity sprints, while the adjustable seat allowed us to find a comfortable cycling position.
Touted as cushioned, the saddle felt a bit narrow and unforgiving for our liking, but you can easily remedy this by investing in a padded cover.
It was the Carol platform's performance that reality intrigued us though. It uses the REHIT (reduced exertion high-intensity interval training) principle to improve cardiovascular fitness and burn calories at a rapid rate — all you have to do is give your all for two 10-, 15- or 20-second sprints. These are broken up with three short, low-output recovery rides each lasting between one and three minutes, so REHIT workouts can be as short as five minutes.
The brand claims they hold many of the same benefits as a 45-minute run. The science, while limited and in need of further study, leans towards agreeing with them.
A 2019 study published in the International Journal of Environmental Research and Public Health (opens in new tab) concluded that "eight weeks of REHIT was safe and elicited more potent, time-efficient improvements in cardiorespiratory fitness and cardiometabolic health when compared to moderate-intensity continuous training" (e.g. a steady-state run on one of the best treadmills).
We tried each of the three REHIT variations on offer and found they felt completely different to a standard spin session. We didn't break a sweat once and the relaxed pace held for most of the five-minute workout feels like a crawl. As a result, we walked away from each one feeling surprisingly fresh.
But, during the workout, Carol's prized AI-powered resistance made sure our legs had little left to give at the end of each sprint interval.
The fat burn rides felt more familiar, with a relentless barrage of eight-second sprints followed by a 12-second chaser of rest leaving our legs shaking and our brow sodden.
But are these short interval-style REHIT workouts effective? The myriad data presented on the touchscreen post-workout seemed to suggest so, detailing our heart rate, power and calorie burn. What was most noticeable was our reported elevated calorie burn after the workout had finished, otherwise known as excess post-exercise oxygen consumption (EPOC).
A 2021 study published by the International Journal of Research in Exercise Physiology (opens in new tab) reported that an intense, 8 minute 40 second REHIT session and a 15 minute fat burn workout on a Carol Bike burned fewer calories (43.4 and 95.1 respectively) than a 20-minute vigorous-intensity and a 30-minute moderate intensity treadmill session (158.5 and 182.5).
However, if you take into account EPOC, the Carol's fat burn ride topped the charts with a total energy expenditure of 281.2 calories to the second-placed vigorous treadmill session's 230.6. The sub-10 minute REHIT workout also registered a total of 131.1 calories burned — impressive given its short timeframe.
While we would need a lab of our own to verify the data provided by the Carol Bike 2.0, this evidence certainly suggests its unique approach to exercise is a time-efficient way to train, ideal for those who struggle to fit fitness into their hectic schedules.
Value for money
- Value for money score: 2/5
The Carol Bike 2.0 is an impressive piece of equipment. However, as is often the way, it's also an expensive piece of kit. Its future-facing approach to fitness will cost you $2,595/£2,595. To access the app, you will also have to pay a $15/£15 per month membership fee.
From our tests, we'd say that what you're paying for here is the technology and unrivaled time-efficiency of this bike.
For the average exerciser, that might not be worth a four-figure fee, but it does represent good value for money if it fits the criteria you're looking for from an exercise bike: a machine that allows you to enjoy the benefits of exercise in a fraction of the time.
Should you buy the Carol Bike 2.0?
For a generally active person who enjoys exercising, the Carol Bike 2.0's elevated price tag probably isn't worth it. After all, it costs nothing to head outdoors for a run, while the cheapest gym memberships can be picked up from about $10 per month.
Yet, there are people for whom we think the bike does represent good value for money.
The revolutionary technology offers impressive health benefits in a fraction of the time of a normal workout, with Carol claiming the AI-controlled resistance is the only way to replicate the conditions for REHIT outside a lab. The bike also offers a low-impact way to exercise, saving your lower-body joints from the repeated impact of running or other field sports.
So, if you're looking to stay fit but find you're always short on time, or you're struggling to keep moving while recovering from injury, the Carol Bike 2.0 is a ready-made solution, enabling you to burn calories and boost your cardiorespiratory fitness in as little as five minutes.
Related products
Peloton Bike (opens in new tab)
The Carol Bike places practicality above general enjoyment, which is perfect for some people. But if you want a more immersive workout alongside a thriving global online community, the Peloton Bike is the machine for you.
The bike screams premium with its solid metal frame and matte black finish, offering a cinematic 21.5 in display that hosts an expansive platform of engaging follow-along workouts, from spin sessions to HIIT to yoga.
It's refreshing to see a quality exercise bike for less than $500, and that's exactly what you get with the Yosuda Indoor Stationary Cycling Bike.
Don't expect the bells and whistles of its pricier counterparts — there is no touchscreen or custom-built platform packed with workout classes. But the basic LCD monitor has all the metrics you need for a great workout, including calories, distance, time elapsed and speed, and you can always pop your phone in the holster to follow spin classes from third party apps.
How we tested the Carol Bike 2.0
We put the Carol Bike 2.0 through its paces at our testing center and quickly set about testing every workout it had to offer, from REHIT rides to the challenging fat burn sessions.
We quickly accumulated hours in the saddle, paying close attention to the set-up, usability, design, display and overall performance of the bike. We also observed physical factors such as stability and durability that can make or break an exercise bike.
After rigorous testing, we considered the cost of the Carol Bike 2.0 to deliver a final verdict on whether it represents good value for money, and who might benefit from buying it.
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Aerobics & Cardio
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Published in JAMA Oncology and led by the University of Sydney, Australia, in collaboration with other major institutions including Loughborough University (Professor Lauren Sherar), the study used data from wearable devices to track the daily activity of over 22,000 ‘non-exercisers’.
Researchers then followed the group’s clinical health records for close to seven years to monitor for cancer.
As few as four to five minutes of vigorous intermittent lifestyle physical activity or ‘VILPA’ was associated with a substantially lower cancer risk compared to those who undertook no VILPA.
Vigorous Intermittent Lifestyle Physical Activity, or VILPA for short, was coined by researchers at the University of Sydney’s Charles Perkins Centre to describe the very short bursts of activity—around one minute each—we do with gusto each day. This includes activities like vigorous housework, carrying heavy shopping around the grocery store, bursts of power walking or playing high-energy games with the kids.
“VILPA is a bit like applying the principles of High-Intensity Interval Training (HIIT) to your everyday life,” said lead author Professor Emmanuel Stamatakis of the Charles Perkins Centre.
He said adults who don’t exercise are at increased risk of developing certain cancers like breast, endometrial or colon, but until recently the impact of less structured forms of vigorous physical activity was unable to be measured.
“We know the majority of middle-aged people don’t regularly exercise which puts them at increased cancer risk but it’s only through the advent of wearable technology like activity trackers that we are able to look at the impact of short bursts of incidental physical activity done as part of daily living,” said first author Professor Stamatakis.
“It’s quite remarkable to see that upping the intensity of daily tasks for as little as four to five minutes a day, done in short bursts of around one minute each, is linked to an overall reduction in cancer risk by up to 18 percent, and up to 32 percent for cancer types linked to physical activity.”
The study is observational, meaning it isn’t designed to directly explore cause and effect. However, the researchers say they are seeing a strong link and refer to previous early-stage trials showing that intermittent vigorous physical activity leads to rapid improvements in cardio-respiratory fitness, which may provide a possible biological explanation for reduced cancer risk. Other likely contributors include physical activity’s role in improving insulin sensitivity and chronic inflammation.
“We need to further investigate this link through robust trials, but it appears that VILPA may be a promising cost-free recommendation for lowering cancer risk in people who find structured exercise difficult or unappealing,” says Professor Stamatakis.
The international research team includes investigators from the University of Sydney (Australia), University College London (UK), Harvard Medical School (US), University of Calgary (Canada), Maastricht University (The Netherlands), National Research Centre for the Working Environment (Denmark), The University of East Anglia (UK), Norwegian University of Science and Technology (Norway), Loughborough University (UK), and University of Adger (Norway).
What did the researchers find?
In a study sample of 22,398 people with an average age of 62 who didn’t exercise in their leisure time, the researchers found:
-2356 new cancer events (1084 in physical activity related cancer) over an average follow-up of 6.7 years
-A minimum of around 3.5mins of daily VILPA was associated with up to 18 percent reduction in cancer incidence (compared with no VILPA)
-4.5 mins of daily VILPA was associated with up to 32 percent reduction in physical activity-related cancer incidence
-The steepest gains in cancer risk reduction were seen in people who did small amounts of VILPA compared to those who did none, however, benefits continued with higher levels of daily VILPA - particularly for physical activity-related cancers
-Most VILPA (92 percent) occurred in bouts of up to 1min.
Study design
The current study analysed the impact of VILPA on overall cancer incidence, as well as for 13 cancer sites associated with physical activity; these include liver, lung, kidney, gastric cardia (a type of stomach cancer), endometrial, myeloid leukaemia, myeloma, colorectal, head and neck, bladder, breast and esophageal adenocarcinoma (cancer of the oesophagus).
The researchers used data from the UK Biobank Accelerometry Sub Study and only included those who identified as ‘non-exercisers’ – meaning they self-reported no leisure time exercise and no regular recreational walks.
They excluded study participants that could skew the results including due to previous cancer diagnosis or diagnosis within a year of enrolment. Other influences such as age, smoking status, BMI, cardiovascular disease, sleep, diet and hereditary cancer risk were also taken into account.
VILPA was accessed based on the participant’s activity levels as measured by wrist accelerometers worn over 7 days at study onset. This is consistent with other wearable studies as physical activity levels remain relatively stable at the population level over adulthood.
New cancer events were recorded via cancer registries, and hospitalisations or deaths attributable to cancer.
Next steps
“We are just starting to glimpse the potential of wearable technology to track physical activity and understand how unexplored aspects of our lives affect our long-term health – the potential impact on cancer prevention and a host of other health outcomes is enormous,” said Professor Stamatakis.
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Aerobics & Cardio
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You probably already know that exercise has an overall health-boosting effect on your body, but you may not know exactly how. One way working out makes you healthier is by boosting your immune system, or the system in your body that helps fight off the cold, flu, COVID-19 and any other nasty virus floating around out there. Adults typically get two to four colds a year, according to the American Lung Association, primarily in the winter months, so doing what you can to boost your immune system isn't a bad idea. Check out the best exercises for immune system support.
7 best workouts to boost your immune systemStudies have shown that exercise can increase the number of white blood cells in your system, which can, in turn, boost your immune function. Here are a few workouts to keep in your back pocket during cold and flu season.Walking As one form of aerobic exercise, brisk walking helps activate different types of immune cells. According to Harvard Medical School, one study found that people who walked for at least 20 minutes a day, five days a week took 43% fewer sick days than people who exercised once a week or less. The walkers also had milder symptoms of illness. There's not necessarily a hard and fast rule for how much to walk, but a 20- to 30-minute brisk walk can certainly be helpful. Consider making an effort to walk every day, even if it's at a leisurely pace. Thomas Barwick/Getty Images Pilates The way Pilates can help your immune system is twofold. Like any other exercise, Pilates can get your heart rate up and help your body produce immune cells. But another way to look at it is that this workout, like yoga, engages your mind and weaves in meditation and breathwork. That means it can potentially lower your stress levels. Stress reduces the immune cells that help fight viruses, among other effects on your immune health, according to the University of Maryland Medical System. By managing your stress, you help your immune system to stay strong and fight off illnesses. If you want to add Pilates to your workout routine, you can do it a few times a week for 30 to 60 minutes at a time, depending on what other workouts you're doing. It's a great way to mix cardio and bodyweight exercises.High-intensity interval training With high-intensity interval training, you have to be a little bit careful. Generally speaking, HIIT should help with immune function as long as you're giving your body ample time to rest. Studies have shown that intense exercise done too often and without breaks can be a detriment to your immune system. Moderate exercise, on the other hand, helps increase your immune cell production. With HIIT, you're doing small bursts of intense training, so you can still reap the benefits of exercise for immune function without dipping a toe into the negative territory. Similarly to cardio, you can aim to do HIIT a few times a week for up to 30 minutes at a time, depending on the circuits you're doing. You can also incorporate HIIT into a larger workout plan so you're not doing too much intense exercise and wreaking havoc on your body.Strength training Strength training -- whether it's weight lifting or other resistance-based exercises -- goes hand in hand with cardio for a total-body workout. It's also a great way to support your immune system. One study showed that in just a single strength-training session, a body produced and released myokines necessary for immune function. It also altered the number of white blood cells in the system in a positive way. Strength training is best for your health when paired with cardio. Aiming to do cardio five days a week and strength training at least two times a week will give you the benefits of these exercises. Cardio and strength training, when done in tandem, will give you improved results of the other (cardio will give you the endurance for strength training, and strength training will improve your muscles for cardio). Luis Alvarez/Getty Images Yoga There are a few ways that yoga can improve your immune system. One systematic review of studies found that a yoga practice can boost the immune system and have anti-inflammatory effects on the body. Inflammation and immune function often go hand in hand. Yoga can also reduce stress and help with blood flow, thanks to the stretching and breathing that you're engaging in, both of which are healthy for your immune system. As for how often to practice yoga to help your immune system, studies have examined varying amounts, but a 30-minute yoga practice a few times a week should suffice. Most studies looked at Hatha yoga.Aerobics Aerobic exercise -- any of those cardio exercises that get your heart rate up -- is a good go-to for boosting your immune system by increasing your white cell count. Plenty of exercises fall into this bucket, including running, biking, swimming, dancing and more. If you want to have the optimal amount of aerobic exercise in your routine, the Centers for Disease Control recommends 150 minutes a week. You could easily break that down into 30-minute workouts five days a week.Rebounding Jumping on your little trampoline is more than just a fun way to pass the time. Rebounding is actually a great workout: It's a form of aerobic exercise, and it may stimulate the lymph nodes into doing their job and moving fluid around. Your lymphatic system, in turn, is part of the immune system's function, so when the lymphatic system is working at optimal conditions, your immune system, in theory, is as well. If you want to use your rebounder to help your immune system, there's no go-to rule for usage, but try putting your rebounder in front of the TV and jump on and off while you're watching your shows. This is an easy enough exercise that you probably won't go overboard. All you have to do is jump up and down lightly -- just bounce. Pavel1964/Getty Images How does exercise help boost your immune system? Working out has been proven to help your overall health, and with it, your immune system. Studies have shown that working out at a moderate level -- not high-intensity all the time -- has the best effect on your immune system, as it supports the production of white blood cells and overall good health. According to Medline Plus, exercise might even help flush bacteria and prevent it from growing in the first place by raising your body temperature. Plus, exercise is just good for your body in general, and when your overall health is in a good place, you're less likely to get sick. Exercise helps you sleep better, it reduces stress, and it can even reduce inflammation. All of these things contribute to a better-functioning immune system. The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.
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Aerobics & Cardio
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By Andrew Lavender - Lecturer, School of Physiotherapy and Exercise Science, Curtin UniversityPerhaps your GP has recommended you exercise more, or you’ve had a recent health scare. Maybe your family’s been nagging you to get off the couch or you’ve decided yourself that it’s time to lose some weight. It’s OK to feel out of breath when you start a new exercise program. Here’s why it gets easier with time - Image Credit: Emma Simpson via Unsplash How do you find the motivation, time and resources to get fit, particularly if you haven’t exercised in a while? How do you choose the best type of exercise? And do you need a health check before you start?Overcoming barriers to exerciseMotivationUnderstanding the effect a sedentary lifestyle has on your health often hits home only after a serious event such as hearing bad news from your doctor. For some people, that’s often enough motivation to get started.Surviving a serious illness as a result of an inactive lifestyle, such as a heart attack or stroke, can also be frightening enough to provide a great deal of motivation.So, if you have not exercised for several years or haven’t exercised before, a it’s a good idea to get a health check with your GP before starting.Then you need to keep motivated enough to stick with your exercise program. You can track your training or fitness level and set some achievable goals to keep going.Lack of timeFinding the time and effort to fit exercise into your daily routine is challenging. We know being “time poor” is a common reason for not exercising. And many people such as office workers, vehicle or machine operators have low activity levels at work and don’t feel like exercising after a long day.One way to get around these barriers might be to attend a group exercise session or join a sports club. If you find exercise boring, you can encourage a friend to join you or join an exercise group to make it enjoyable. If you played sport in your youth, that might provide an option.Having a friend to exercise with or team mates to support you gives a sense of commitment so that you have to be there and will be challenged if you fail to show up. ResourcesYou don’t need to join a gym with a lot of fancy equipment to get fit. There are many YouTube videos of safe routines that you can follow and adjust as you get fitter.This one demonstrates a 15 minute cardio exercise routine that you can do at home. Many exercises – including squats, push ups and sit ups – don’t need special equipment. And rather than improving muscle strength with weights at the gym, you can fill milk bottles with water instead.Yes, you’ll huff and puff. But it gets easierYou might be thinking about starting aerobic exercise like the cardio workout above, or walking, jogging, swimming or cycling. All need oxygen to provide energy over several minutes or longer.When we perform aerobic exercise, our heart rate increases along with our breathing rate and depth. This is because this type of exercise requires oxygen to provide energy to keep going. When we are not used to this type of exercise our body is inefficient at using the oxygen we breathe to generate energy for our skeletal muscles. That’s why when we start an exercise program we huff and puff more, get tired quickly and may not finish the exercise.But if we keep exercising regularly, our bodies become more efficient at using oxygen and we become better at generating enough energy for our muscles to work.Over weeks of regular exercise, the number and efficiency of our body’s mini-powerhouses – mitochondria – increase in each cell. This increases the energy they can supply to the muscles, exercising becomes easier and we recover faster from each session.That’s why it’s important to continue and repeat exercise sessions, even after a shaky start or a few set-backs. Yes, it can be a big challenge, but aerobic exercise gets easier over time as the body gets used to providing the energy it needs.Thinking of yoga or simple stretches? Here’s what to expectYoga is a great way to start an exercise program and you can perform it at various levels of intensity. Stretching and other moves improve flexibility and strength. Yoga also emphasises breathing and relaxation through meditation.Yoga, like other forms of exercise, will be challenging to begin with. But it does get easier over the weeks as your body adapts. So, it is important to be persistent and make the exercise part of your routine with at least three sessions of up to one hour every week.At the start, you may get sore muscles. While this can be uncomfortable, the soreness goes away after about a week. You can reduce this soreness by starting with low intensity and building gradually over the first month. Once your muscles become used to the new movements, the soreness will be minimal as you progress.Watch your jointsWe know being overweight or obese has detrimental effects on the heart, bones, joints and other organs including the pancreas, which regulates blood glucose (sugar) levels. Obesity can also affect brain health and is linked to poor cognition.The good news is that regular exercise can help reduce these negative effects. To avoid pain to the knee and other joints, try gentle exercise or swimming before taking on anything more vigorous if you are obese or overweight. - Image Credit: Derek Owens via Unsplash But if you are overweight or obese, taking up exercise can place great strain on your joints, particularly the articulating surface, the cartilage surface of bones that contact each other. So hips, knees and ankles can become inflamed and painful.So it may be best to include exercise that reduces weight bearing, such as exercise in water or using a stationary exercise bike or rowing machine. Once you’ve lost some weight and your cardiovascular function has improved, then you can add more walking or jogging to your exercise program. The right diet helps power you alongA healthy diet you can maintain in the long term is a very important part of any fitness routine. Not only can it help you lose weight, it can also provide the right type of fuel to power your new exercise program.Getting plenty of fibre from fruit, vegetables and whole grains will help to reduce weight and keep it off while exercising.Sugar, especially the type found in fizzy drinks and sweets, are low in nutrients and increase the risk of diabetes, metabolic syndrome and cardiovascular disease. So cut down on refined carbohydrates like some breads and rice, sugary cereals and refined pasta since these include sugars we are trying to avoid and have had their fibre removed. Replace them with oats, carrots or potatoes.It’s best to avoid fad diets, which tend to be restrictive and difficult to maintain. They can lead to a yo-yo effect where you lose weight only for it to return.In a nutshellOnce you’ve decided to start exercising, and had a medical check if needed, start slowly and build your exercise routine up over weeks and months. Make it interesting and enjoyable, perhaps by working out with a friend or group. Set some achievable goals, try to stick to them and don’t give up if you have a set back.Weight loss and getting fit requires different approaches for different people so find what works for you and make it part of your lifestyle. Increase the intensity and frequency of your exercise gradually from a minimal three times a week for 20 minutes to longer, more intense sessions more often.Source: The Conversation If you enjoy our selection of content please consider following Universal-Sci on social media:
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Aerobics & Cardio
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She’s causing quite a splash!
Sports Illustrated swimwear model Jena Sims revealed Sunday how she maintains her amazing bikini body as well as what it’s like to be married to pro golfer Brooks Koepka.
According to Sims, 34, the secret to her fabulous body comes from a quick 45-minute workout.
“My favorite type of workout is F45,” explained the model to FOX. “It’s just a 45-minute class. And I think I like it so much because they play amazing music and it’s so loud.”
“I’m not a calm, soothing Pilates, yoga princess. I’m like, ‘Scream at me.’ I want to be dripping sweat,” continued Sims. “I want loud music, heavy weights. For my body type, I like to lift weights because I don’t need to do a lot of cardio. I find that lifting weights has been the most beneficial.”
Sims, who is currently in the top 12 of the 2023 Sports Illustrated Swim Search, said the competition has been a dream of hers ever since the beginning of her modeling career.
“I just remember seeing Tyra [Banks] on the cover in the late ‘90s,” said Sims. “I remember looking at her and going, ‘Wow, she’s so beautiful.’… And Tyra has since gone on to have an amazing career.”
“I found that the SI Swim Search is a positive and safe environment. I just feel welcomed and honored to even be a part of it,” she added.
The original swimsuit issue made its initial splash in 1964 and helped launch the careers of Kathy Ireland, Christie Brinkley, Elle Macpherson, Kate Upton and Ashley Graham.
According to the “Sharknado” actress, she and Koepka, 32, were heading to dinner when news broke that she had reached the upper echelons of the competition.
“We were on our way to a dinner,” recalled Sims. “And I was doing the navigation. I was playing DJ on my phone. I had a million things going on, and I checked my email. In the middle of all this chaos, I just see in the subject line, ‘SI Swim Search Top 12 Finalists.’”
“I’m still so shocked. You’re much closer to your biggest dream… [But] it was just the two of us, so I didn’t have to call him to tell him the news,” continued Sims. “He wasn’t on a golf course somewhere … I said, ‘Oh my God,’ in one word.”
“He just said, ‘Congratulations, I’m so proud of you, now what’s our gate code,’” laughed Sims.
The duo met at the 2015 Masters tournament in Georgia before going public in 2017.
The Post reached out to Sims for comment.
Five years later in 2022, Sims and Koepka tied the knot.
“He’s so supportive,” gushed the swimsuit model. “I think that’s why our relationship is so successful because I’m supportive of his hopes and dreams. And he’s so interested in everything that I have going on, which couldn’t be further from what he has going on.”
Sims said that being a pro golfer’s wife isn’t as easy as it seems.
“It tests your patience,” said Sims. “But I’m pretty fortunate. It’s really exciting that my husband doesn’t have a nine-to-five and neither do I.”
The model says that one of the nicer perks of not having a regulated job is that they are able to travel and support each other.
“I’m able to travel with him and go support him. And then whenever I have something going on, if he doesn’t have a tournament, he can come and support me,” stated Sims. “We get to stay together… I get to look forward to seeing him at the end of the day if he’s had a good day or a bad day. I love being there for him.”
According to Sims, neither she nor her husband seeks grandeur when it comes to date night.
“We [like to] catch up on all of our trash reality TV shows,” blushed the model. “That’s our thing together – watching reality TV… It’s just us and our dog.”
“But when we leave the house for a date, there’s a really good restaurant here called U-Tiki,” said Sims. “It’s plastic chairs, sushi, drinks … people are like, ‘That’s your favorite restaurant?’ Absolutely.”
“I don’t need to be wined and dined, like ‘Take me to Miami, let’s go to Nobu.’ I do love Nobu, but we just like [to be] casual, chill. Just us,” she finished.
Despite being in the top 12 of the prestigious competition, Sims revealed that some people believe the actress doesn’t really work.
“I think the biggest misconception is that I don’t work,” said the “American Beach House” star. “And that couldn’t be further from the truth. It’s funny, I have some people telling me, ‘You need to just subdue yourself…’ And then I have other people going, ‘She doesn’t work, she just wants to spend his money.’ And I’m like, ‘Y’all have no idea.’ I’ve been working hard.”
“I’ve supported myself as an actress in LA for all of my 20s. I’ve probably shot over 200 TV commercials since moving to Florida,” slammed Sims. “I work as an influencer on Instagram. I know people might not consider that to be a job, ‘cause I don’t sit behind a desk all day. But’s a job. I make great money.”
Sims stated that she also has her very own swim line and that just because she chooses to post the “exciting bits” of her life doesn’t mean she isn’t working hard.
“I have a swim line with OneOne Swim … Just because I show our exciting life on Instagram or TikTok, whatever it is, I grind. I work so hard,” concluded Sims. “I have a swim line with OneOne Swim … Just because I show our exciting life on Instagram or TikTok, whatever it is, I grind. I work so hard.”
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Aerobics & Cardio
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NEWYou can now listen to Fox News articles! Getting more exercise could be linked to a longer life.A new 12-page research article published in the American Heart Association’s Circulation Journal found that people who got extra exercise had a lower mortality rate compared to those who did not.The study, which was conducted by researchers from the Harvard T.H. Chan School of Public Health in Boston, Massachusetts, was published on Monday, July 25.Over a 30-year period from 1988 to 2018, a total of 116,221 adults were monitored and submitted exercise reports that detailed their "leisure-time physical activity."HOW TO EXERCISE DURING A WORK TRIP AND STAY FIT WHILE TRAVELINGMortality reduction was observed in study participants who got 150 to 300 minutes of vigorous physical activity per week and 300 to 600 minutes of moderate physical activity. Vigorous and moderate exercise have been linked to lowered mortality rates, according to a new study in the U.S. (iStock)Vigorous exercisers who participated in activities like jogging, running, climbing stairs, swimming, bicycling, aerobics, playing sports and working outdoors for 150 to 299 minutes, had a lower mortality rate between 21% and 23% for all causes of death.This exercise group also had lower cardiovascular deaths between 27% and 33% and lower non-cardiovascular deaths by 19%. People who exercised vigorously for more than 300 minutes per week "did not have further lower mortality," according to the study.Moderate exercisers, on the other hand, who participated in activities like walking, weightlifting performing lower-intensity workouts and calisthenics for 150 to 299 minutes, had a lower mortality rate between 20% and 21% for all causes of death.PREDIABETIC YOUNG ADULTS MIGHT HAVE HIGHER HEART ATTACK RISK: REPORTIn terms of cardiovascular deaths, moderate exercisers had a 22% to 25% lower chance, and for non-cardiovascular deaths, moderate exercisers had a 19% to 20% lower chance.People who exercised moderately for 300 to 599 minutes per week had "3% to 13% further lower mortality," according to the study. Weekly exercise has also been found to lower cardiovascular disease death rates. (iStock)Researchers behind the study documented 47,596 deaths during its observation."The nearly maximum association with lower mortality was achieved by performing ≈150 to 300 min/wk of long-term leisure-time [vigorous physical activity], 300 to 600 min/wk of long-term leisure-time [moderate physical activity], or an equivalent combination of both," the team wrote in the study’s conclusion.STRENGTH TRAINING 30-60 MINUTES A WEEK COULD BE LINKED TO LONGER LIFE: STUDYHowever, the study’s participants were pulled from surveys collected by the Nurses’ Health Study and Health Professionals Follow-up Study, which may have skewed results.Most of the study participants were in their 60s, had a normal BMI, rarely ate more than 2,000 calories per day, drank alcohol occasionally and hardly smoked.There was a lack of racial diversity as well with more than 90% of study participants being White. People who exercised more than what the U.S. Department of Health recommends (151+ minutes) saw health benefits and lowered mortality rates. (iStock)The U.S. Department of Health recommends 75 to 150 minutes of vigorous activity per week and 150 to 300 minutes of moderate activity per week. CLICK HERE TO GET THE FOX NEWS APPHealth benefits can also be seen with a mix of vigorous and moderate activities throughout the week, the department says. Cortney Moore is an associate lifestyle writer/producer for Fox News Digital. Story tips can be sent on Twitter at @CortneyMoore716.
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Aerobics & Cardio
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15 minutes of vigorous activity per week is enough to slash risk of death by 18%Finding is from an Australian study of 70,000 Britons were tracked for 7 yearsAuthors say it shows the merits of even tiny amounts of exercise done every dayEven walking up the stairs counts as a 'vigorous activity' according to the NHS Published: 19:05 EDT, 27 October 2022 | Updated: 19:27 EDT, 27 October 2022 Just two minutes of vigorous exercise each day may be enough to cut your risk of dying young, research suggests.And experts say you don't even have to do anything too intense. Simply walking up the stairs, running round the garden or skipping is enough, they claim. Even a little bit of exercise goes a long way, with scientists saying just two minutes of vigorous exercise per day could help slash your risk of death by almost a fifth HOW MUCH EXERCISE SHOULD I DO? Adults aged 19 to 64 are advised to exercise daily.The NHS says Britons should do at least 150 minutes of moderate intensity activity a week, or 75 minutes of vigorous intensity a week. The advice is the same for disabled adults, pregnant women and new mothers. Exercising just one or twice a week can reduce the risk of heart disease or stroke.Moderate activity includes brisk walking, water aerobics, riding a bike, dancing, doubles tennis, pushing a lawn mower, hiking and rollerblading.Vigorous exercise includes running, swimming, riding a bike fast or on hills, walking up stairs, as well as sports such as football, rugby, netball and hockey. University of Sydney scientists analysed data from 70,000-plus Britons, tracking their exercise levels for a week and their subsequent health over the next seven years. Results showed people who did just 15 minutes of vigorous activity per week — or 2m 9s a day — were 18 per cent less likely to die within the study period. This was compared to those who did just two minutes per week.Lead author Dr Matthew Ahmadi said: 'The results indicate accumulating vigorous activity in short bouts across the week can help us live longer. 'Given that lack of time is the most commonly reported barrier to regular physical activity, accruing small amounts sporadically during the day may be a particularly attractive option for busy people.'NHS guidelines suggest adults should get 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week spread over four to five days.Examples of vigorous exercise include running, swimming, skipping and walking up stairs. Each participant in the study, who were in their 60s, on average, and split almost evenly in terms of sex, wore a wrist-mounted activity tracker for a full week to gauge their total vigorous activity time.This data was then compared against rates of death or illnesses such as heart disease or cancer. Results published in the European Heart Journal show people who did no vigorous activity had a 4 per cent overall risk of dying in the next five years. More than 42million adults in the UK will be overweight or obese by 2040, according to projections by Cancer Research UKThis risk was halved to just 2 per cent for those who did 10 minutes per week and to just 1 per cent among those who did an hour per week.But the scientists say the most interesting finding was regarding the smallest bouts of vigorous activity per day.More was still better, though. For example, those who did with those who did 53 minutes per week, about seven-and-a-half minutes per day, had a 36 per cent lower chance of death in five years, compared to those did two minutes a week.The health benefits of regular exercise have been well established for decades. Keeping fit can ward off obesity and its collateral health effects, such as type 2 diabetes and cancers. It can also improve bone strength and mental wellbeing. However, a study by Essex researchers in May suggested that only one in 20 adults in England are getting the recommended amount of exercise per week. Lack of exercise, combined with unhealthy diets, have been blamed for the growing obesity epidemic in the UK. The latest data shows that 64 per cent of adults are overweight, with more of us predicted to grow fatter in the future. Obesity doesn't just expand British waistlines but health care costs, with the NHS spending an estimated £6.1 billion on treating weight-related disease like diabetes, heart disease and some cancers between 2014 to 2015. In the US, an estimated 73.6 per cent of adults are considered either overweight or obese. Advertisement
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Aerobics & Cardio
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Aug. 30, 2023 -- Asthma is a sneaky foe.
One minute youâre enjoying a walk or a bike ride. Youâre breathing easy, your symptoms under control.
The next minute you feel things change. It might start with a cough. Or labored, wheezing breaths. Or tightness in your chest and lungs. Theyâre all telltale signs of an asthma attack.
âAsthma may appear controlled until someone exercises,â says Maureen George, PhD,  a professor of nursing at Columbia University and a spokesperson for the Asthma and Allergy Foundation of America.Â
But that doesnât mean exercise should be avoided, she said.Â
Exercise, in fact, is one of the best ways to reduce asthma symptoms. Research over the past 2 decades has shown that physical activity can help improve lung function and boost quality of life for someone with asthma.Â
As their fitness improves, asthma patients report better sleep, reduced stress, improved weight control, and more days without symptoms. In some cases, theyâre able to cut down their medication doses. Â
Exercise reduces inflammatory cytokines â small protein molecules that help cells communicate â and increases anti-inflammatory cytokines, according to a 2023 review from researchers in the United Kingdom. That could help calm chronic airway inflammation, easing symptoms of asthma.Â
A few simple guidelines can help you reap those benefits while staying safe.
Make Sure the First Steps Arenât the Last Steps
For someone whoâs new to exercise, thereâs only one way to begin: Carefully.
The Global Initiative for Asthma recommends twice-weekly cardio and strength training.Â
âYou always start low and slow,â says Spencer Nadolsky, DO, a board-certified obesity and lipid specialist and medical director of Sequence, a comprehensive weight management program.
âLowâ means light loads in the weight room. âSlowâ means short, easy walks.Â
Many have been put âthrough the wringerâ when starting out, discouraging them from continuing, Nadolsky says. âThey were too sore, and it felt more like punishment.â
An even bigger concern is triggering an asthma attack. Take steps to lower the risk. Have your rescue inhaler with you, and keep up on your medications, Nadolsky says.
âA health care professional should be consultedâ before you start a new activity or ramp up a program, or anytime asthma interferes with a workout, George says.Â
If you exercise outside, you need to be aware of the air quality, especially at a time when smoke and particulates from a wildfire in Canada can trigger asthma symptoms in people thousands of miles away.Â
The harder you work, the higher your âventilation,â meaning youâre taking more air into your lungs, and potentially more allergens and pollutants.
Temperature and humidity also become risky at the extremes. Cold, dry air can dehydrate and constrict the airways, making it hard to breathe.Â
How to Choose the Best Type of ExerciseÂ
Step one: Be realistic. People with asthma often have less exercise capacity than those who donât â understandable when shortness of breath is your default setting.
Second, give yourself plenty of time to warm up. A solid warm-up routine â particularly one with a mix of lower- and higher-intensity exercises â may help prevent exercise-induced asthma (bronchoconstriction), a narrowing of the airways during hard physical activity that causes shortness of breath and wheezing.
For example, if you warm up on a treadmill or exercise bike, you could mix in a few short bursts of faster running or cycling, with a couple of minutes of recovery at a slower pace in between.
You can also expand that concept into a full-blown workout.Â
High-intensity interval training (HIIT) is a promising option for people with asthma. A 2021 study showed that three 20-minute interval workouts a week significantly improved asthma control.
âThe benefit of HIIT is that ventilation is able to recover intermittently,â says Carley OâNeill, PhD, an exercise scientist at Acadia University in Nova Scotia and the studyâs lead author.Â
Thatâs a key difference from conventional cardio, where the constant exertion can evaporate water from the lungs faster than your body can replenish it. âDehydrating of the airways can, in some, trigger exercise-induced asthma,â OâNeill says.Â
HIIT, conversely, allows your airways to recover and rehydrate between exercise bouts.Â
Another recent study found that people with asthma who did HIIT workouts had fewer breathing problems and felt less fatigued, compared to a matched group who did cardio training at a constant pace. (Both types of cardio led to similar improvements in aerobic fitness.)
You can also choose other types of intermittent â or stop-and-go â exercise. Strength training, for example, requires relatively short periods of exertion, with plenty of rest in between.Â
The One Choice You Donât Want to Make
While there are lots of good exercise options for someone with asthma, thereâs one clearly bad choice, according to George: âAvoiding exercise.â Â
Being inactive puts you at higher risk for obesity and all the health problems that go with it. And allowing your fitness level to decline makes it much harder to move when you need or want to.
Any choice is better than that one.
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If you want to lose weight but know full well you can't keep up with a crazy fitness fad and celebrity crash diet — you're in luck.Studies show that, contrary to popular belief, tiny modifications to your daily routine can be just as effective over time.Being too strict with food or exercise raises the risk of binging or quitting entirely, research suggests, even if you enjoy a short burst of motivation at the start of a restrictive plan.One pound of fat equals 3,500 calories, so to lose roughly half a pound per week, you only need to burn or skip out on roughly 250 calories per day, the equivalent of one glazed Dunkin donut or a large latte from Starbucks.Keep it up for a year and you will have lost more than 20lbs.The average person burns off 250 calories by walking at a leisurely pace for just 45 minutes — easily incorporated into a daily routine by taking the stairs over the elevator and parking slightly further away from the store entrance.But if you're still struggling with the willpower and motivation to do those things, here are seven hacks that experts recommend and science backs up. Nutritionists and weight loss experts said losing weight does not have to mean exercising intensely everyday or eliminating your favorite foods from your diet. Instead, people can make simple, sustainable changes like opting to walk home or filling up their [smaller] plates with fiber-rich berries after dinner instead of a high-calorie sweet treatHow many calories do I need to burn to lose weight? Eating fewer calories than you expend through exercise and daily living is called a calorie deficit.A calorie is a unit of energy; 3,500 calories burnt equals one pound of fat lost.Typically, a calorie deficit of around 500 calories is enough to shed about a pound per week, which is considered safe by weight loss experts.HOW TO CALCULATE YOUR EXACT WEIGHT-LOSS GOALS When trying to lose weight, it's helpful to calculate your basal metabolic rate (BMR), which represents the number of calories you need just for your body to function. For men, BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) – (5.677 x age in years) For women, BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) – (4.330 x age in years) Then, depending on your weight loss goals, subtract between 500 and 1,000 calories, meaning you will eat fewer calories or burn more off through exercise. For example, a 30-year-old man weighing 175lbs and measuring 5 feet 10 inches who exercises one to three times weekly will need to stay below 2,170 calories per day to lose half a pound per week.A 30-year-old woman weighing 150lbs and measuring 5 feet 5 inches who exercises one to three times per week would need to consume fewer than 1700 calories to lose half a pound in a week.People can plug in their information like weight and height into online calculators to determine how many calories they can consume to lose weight safely. To do a manual calculation, a person who exercises moderately (3 to 5 times per week) should multiply their bodyweight by 15 to determine how many calories they would need each day. To determine their safe calorie deficit, they can subtract roughly 500 calories from that number. Small plates, big impact! Experts recommend changing the way you serve yourself. Presentation is not just for restauranteurs. Eating on smaller plates can help reduce calorie intake and keep portions in check. Skeptical? In 2016, Cornell University researchers collated a handful of disparate studies examining the effect of smaller plates on consumption in the hope of finding medical consensus.They concluded that halving the plate size led to a 30 per cent reduction in the amount of food consumed on average. ‘Eating is very visual,’ according to Joan Salge Blake, a nutrition professor at Boston University.‘When you put petite portions on a big plate, it looks skimpy and you're not feeling that you're satisfied. But if you put the same portion on a smaller plate it makes the plate look more robust, and you don't feel like you're depriving yourself.’Reaching for a small fork or a teaspoon to eat your dessert could also keep an urge to binge at bay. A 2018 study published in the British Journal of Nutrition found that the speed of eating was slower and bite sizes were smaller with teaspoons over larger spoons. In fact, subjects who used small spoons ate eight per cent less food than people who ate with larger spoons. It's no secret that portion control is strongly linked to weight loss. The speed at which people eat is too, and using a small spoon can slow people down to a healthier pace. Fast eaters are more likely to hold onto extra pounds and are up to 115 per cent more likely than slower eaters to be obese, according to a 2011 study. Tea is your best friend, coffee is an acquaintanceCaffeine is a stimulant and increases your metabolic rate which can aid weight loss, and coffee and teas have a lot of it.While coffee has between 95 and 200 milligrams of caffeine, black tea has between 14 and 70 milligrams, green tea has between 24 and 45 milligrams, and white tea has between six and 60 milligrams of caffeine.Unsweetened tea is a good alternative to coffee. Green tea, for instance, is loaded with antioxidants and active plant compounds boost the effects of fat-burning hormones like norepinephrine.A diet rich in antioxidants is integral to helping you shed pounds.The drinks are also very low in calories, provided you don't load them up with sweeteners and dairy. Caffeine may also help reduce your appetite and the number of calories you consume throughout the day overall. But too much of it can disrupt sleep, which is key to personal health and weight loss. That is why tea, not coffee, should be the first thing you reach for when the afternoon doldrums set in. Chug! Chug! Chug!The human body needs water to survive. We are mostly made up of water, so it should come as no surprise. Drinking a sufficient amount of water is key to staying on course in the weight loss journey. Typically, a person is advised to drink eight 8-ounce glasses of water per day which equals about two liters. While water is crucial not only to weight loss but to every bodily function, the 8x8 rule is not set it stone.Graca said: ‘I don't believe there is a magic number that works well for everyone. And what I mean by that is, I am five foot two inches on a good day, the amount of water that my body needs is going to be very different than what a six foot nine man needs because our bodies are just shaped so differently.’She recommends drinking 1 ounce of water for every pound of bodyweight. Staying hydrated throughout the day is also an easy way to keep your appetite in check. Thirst, triggered by dehydration, is often mistaken for hunger by the brain.Drinking water also spurs the process of thermogenesis, or heat production in the body. Increasing thermogenesis increases metabolism, thereby helping the body burn more calories.In a 2013 study, 50 overweight girls were instructed to drink about two glasses of water about 30 minutes before breakfast, lunch, and dinner without any additional dietary changes. At the end of eight weeks, the girls lost weight and saw reductions in body mass index as well as body composition scores.Water doesn't have to be boring. Graca recommends cutting up fruit or mint to infused to your water or add a small amount of Crystal Light to make it more enticing. Get off public transport a stop or two earlyFor many people embarking on their weight loss journey, exercise is a necessary evil. WHAT SHOULD A BALANCED DIET LOOK LIKE? Meals should be based on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally wholegrain, according to the• Eat at least 5 portions of a variety of fruit and vegetables every day. All fresh, frozen, dried and canned fruit and vegetables count• Base meals on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally wholegrain• 30 grams of fibre a day: This is the same as eating all of the following: 5 portions of fruit and vegetables, 2 whole-wheat cereal biscuits, 2 thick slices of wholemeal bread and large baked potato with the skin on• Have some dairy or dairy alternatives (such as soy and almond milks) choosing lower fat and lower sugar options• Eat some beans, pulses, fish, eggs, meat and other proteins (including 2 portions of fish every week, one of which should be oily)• Choose unsaturated oils and spreads and consuming in small amounts• Drink 6-8 cups/glasses of water a day• Adults should have less than 6g of salt and 20g of saturated fat for women or 30g for men a daySource: NHS Eatwell Guide But this guide is meant for people who are not looking to sweat profusely at the gym for an hour or run sprints on the track. Making a physical activity like walking a habit is key. Adding just 30 minutes of walking to your daily routine can ignite up to 200 extra calories per day.The stroll might not make you break a sweat but the expenditure adds up. One week of walking for half an hour everyday burns between 700 to 1,400 calories.A simple way to sneak in some cardio is to park the car deep in the lot farther from the entrance to the grocery store, or get off the bus a few stops early so that you’re forced to walk the rest of the way, according to Chicago-based weight-loss and fitness coach Sarah Pelc Graca. Sarah Pelc Graca told DailyMail.com: ‘People tend to have that all or nothing mentality so they say to themselves if I'm going to lose weight, I have to exercise intensely 30 minutes a day five times a week.She added: 'I recommend to all of our clients is to really start small and build from there. 'Can you set an alarm on your phone for once every hour or two hours and all you do is get up? And maybe you walk down one flight of stairs, up one flight of stairs and then go sit down and work for another hour or another?'Lainey Younkin, a weight-loss dietitian from Boston, told DailyMail.com: Walking helps you lose weight because it contributes to NEAT, Non-Exercise Activity Thermogenesis, which is the calories burned doing daily activities, not including formal exercise, eating, and sleeping. Increasing NEAT will make it easier to not only lose weight but also keep it off.’ Exercise also boosts energy levels and improves mood - essential for when the going gets tough on your weight-loss journey. Exercising regularly can even alleviate long term depression symptoms. Fill up on veggies and berriesVegetables and berries are chock full of fiber that make you feel fuller because they are digested at a slower rate than foods lower in fiber.The high water content in fruits and veggies also helps keep you feeling full for longer, which discourages snacking on caloric or fatty foods. And they provide a gradual release of energy into the bloodstream, keeping blood sugar levels stable. Fruits and vegetables pack another health punch - potentially warding off chronic diseases like cancer and heart conditions. Broccoli, for instance, is packed with sulforaphane, a compound that helps flush out cancer-causing toxins and calms inflammation that can lead to cancer. And blackberries contain high concentrations of anthocyanins, or antioxidants that protect you from conditions like Alzheimer’s disease, heart disease, type 2 diabetes, and various forms of cancers.Don't eat when the sun goes down Eating too late at night or too close to bedtime is a risk factor for weight gain. It doesn’t help that the snacks we often reach for at night are the least healthy ones that pack a lot of empty calories.Nutrition experts encourage people to eat consistently nutrient-rich foods while the sun is out with the heaviest meals reserved for earlier in the day. Late-night meals interact poorly with the body’s circadian rhythm, the 24-hour internal clock that regulates myriad bodily functions including sleep, digestion, and metabolism. The internal clock synchronizes bodily functions with the rising and setting of the sun. ‘If any of us eat a large indulgent meal close to bedtime research does suggest we're just not going to get high quality sleep because our bodies are so busy metabolizing that food that they can't rest,’ Pelc Graca said.The recommended window for eating includes the hours when the sun is out, which mirrors the body's internal clock. Eating beyond that window is associated with a higher risk of developing heart disease, prediabetes and obesity. Many people struggle with late night snacking, Pelc Graca said, ‘and they kind of have the ‘treat yourself’ mentality. They're like, oh my God, it was a busy workday, the kids are in bed. Let me break out the chocolate covered almonds and the wine and the cheese and crackers and all of this.’And when those cravings hit, you don't need to deprive yourself. That deprivation actually increases the risk of a regrettable binge. Get some Z’sPop a low dose melatonin, steep some chamomile tea, slip on some cotton pajamas, and turn all screens off at least 30 minutes before getting under the covers.Insufficient sleep has been linked to higher body mass index and weight gain. An analysis of 20 studies including more than 307,000 people concluded that people who slept for fewer than seven hours had a 41 percent increased obesity risk. The amount of sleep a person needs changes as they age. Toddlers and young children require between 11 and 16 hours per night, school-age children and teens need eight to 12, and adults require seven or more hours.But more than a third of American adults get too little sleep on a regular basis, which could be contributing to the obesity epidemic.Sleeping too little can also wreak havoc on hunger levels, which raises the risk of reaching for unhealthy high-fat high-calorie foods.Sleep deprivation alters the hormones that govern hunger – leptin and ghrelin. Little sleep is linked to a drop in leptin, the hormone that sends signals to the brain that helps you feel full. Ghrelin, meanwhile, sends those signals to the brain when your stomach is empty and needs to eat.Getting a good night’s sleep also leads to healthier food choices and more sustainable energy to incorporate physical activity into your daily routine.
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Editor’s Note: Before beginning any new exercise program, consult your doctor. Stop immediately if you experience pain.
Feeling lucky that you don’t have arthritis? Don’t celebrate just yet. Nearly one-quarter of adults in the United States has arthritis, or about 58.5 million people, according to the US Centers for Disease Control and Prevention.
More than half of these folks are 18 to 64 years old and in the prime of their working years, making this disease especially devastating. The financial toll from such pervasive arthritis: more than $300 billion in lost earnings and medical care each year, the CDC says.
There are dozens of different types of arthritis and related diseases, but the most common are osteoarthritis, rheumatoid arthritis, psoriatic arthritis, gout and lupus. All can cause joint stiffness, pain and swelling. Rheumatoid arthritis and lupus can also affect multiple organs.
Low-impact exercise is one of the most important ways to manage arthritis pain and symptoms, according to the Osteoarthritis Action Alliance, the CDC and other groups. This type of routine activity is effective and accessible, and it’s never too late to start.
Walking, biking and swimming are often listed as great low-impact exercises for people with arthritis. “I often recommend water therapy if you have access to a pool,” said Dr. Elexander Atkinson, a family medicine physician with Novant Health in Charlotte, North Carolina. “Whether you’re walking, swimming or doing water aerobics, it’s my No. 1 recommendation.”
If you’re not a fan of the water, that’s fine. The best exercise for you is the one you enjoy doing the most, Atkinson said. Luckily, you have so many choices. In addition to walking, biking and water exercises, you can dance, garden, play shuffleboard or bocce ball, cross-country ski, or use elliptical machines. Exercise programs aimed more at flexibility, balance and strength are important, too. Think yoga, tai chi and Pilates.
Pilates is one of the most effective forms of exercise for arthritis and general injury rehabilitation, said Melissa Bentivoglio, cofounder and CEO of Frame Fitness in Miami,a platform that delivers Pilates workouts on a custom reformer machine.
“In Pilates, all movement stems from your core,” Bentivoglio said. “Even if you’re isolating your legs or arm muscles, you still use your central core muscles to initiate all movement, using the stability of these muscles to ensure the rest of the body stays in proper alignment. This helps prevent injury, protects your joints as you are executing each exercise, and improves strength, flexibility and balance.”
While Pilates can be done employing a mat or reformer, Bentivoglio said using the reformer keeps the entire body in proper alignment throughout the workout while also easing pressure on joints.
Unfortunately, a lot of arthritis patients balk at exercising, as they may find doing so initially painful, Atkinson said, especially if they haven’t been in the habit of working out.
“We give patients this idea that they need to walk 30 minutes a day, but that’s not fair to them if they haven’t been regularly exercising,” he said. “They need to build up to it by starting with five minutes of walking a day, then building up to 10, then 20 and then maybe adding in the gym. You should never just go full-on.”
But sometimes it’s the habitual exercisers who struggle the most with arthritis, as they may not want to give up a favorite sport or cut back on participation. Think the lifetime runner with osteoarthritis in the knee who balks at boxing up the running shoes.
“Those are some of the most challenging patients,” Atkinson said. “I don’t know if running on an osteoarthritic knee will lead to an earlier knee replacement, but their pain will keep getting worse, and it will limit their function so they can’t walk as well the next day.”
Paying attention to how you feel during and after a particular exercise will tell you whether it’s good for your body or if you’ve overdone things, experts said. If your arthritic symptoms increase after exercise, modify or change your activity but try to stay in motion.
Be aware, too, that if you’re starting a new physical activity, it’s normal to have some pain, stiffness and swelling afterward. It could take six to eight weeks before your body acclimates, according to the CDC. Once it does, however, you should enjoy some measure of long-term pain relief.
“In Pilates, we often quote the founder of the practice, Joseph Pilates, who said, ‘In 10 sessions you will feel better, in 20 you will look better and in 30 you will have a whole new body,’” Bentivoglio said.
It’s also important to select an exercise that fits your goals. If arthritis is hampering your flexibility, strength and balance, try yoga, Pilates or tai chi, all of which focus on those issues. If you’re having trouble tackling stairs, you may be best off doing exercises to strengthen your quadriceps. To deal with overall stiffness and pain, opt for walking, cycling or swimming.
Don’t assume you’re cleared to hang out on the couch if you’re free of arthritis or have a mild case that causes little pain or dysfunction. “Exercise will potentially prevent or delay arthritis,” Atkinson said. “If you’re not active and exercising, you should be.”
Melanie Radzicki McManus is a freelance writer who specializes in hiking, travel and fitness.
Sign up for CNN’s Fitness, But Better newsletter series. Our seven-part guide will help you ease into a healthy routine, backed by experts.
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Winter is coming — but that doesn’t mean your workout or fitness routine has to suffer. As the weather turns colder and allows fewer daylight hours, many people may find it more challenging to stay active, but there are helpful tips to stay physically active indoors. "The good news is that every bit of physical activity can provide health benefits," the Centers for Disease Control and Prevention (CDC) notes on its website. TAKING 10K STEPS MAY BE ASSOCIATED WITH REDUCTION IN RISK OF CANCER, CARDIOVASCULAR DISEASE DEATHS: STUDY"The key is to move more and sit less throughout the day … And there are many ways to be active wherever you live."Being physically active improves sleep, reduces stress and anxiety and improves balance and mood, per the CDC. Women are shown taking part in a fitness class. A regular exercise regiment is associated with many benefits, including helping to maintain weight and reducing the risk of obesity, heart disease and type 2 diabetes. (iStock)A consistent exercise regimen is also associated with reducing depression; it also helps to maintain weight and reduce the risk of obesity, heart disease and type 2 diabetes; and it can lower blood pressure, the agency added."All healthy adults aged 18–65 years should participate in moderate intensity aerobic physical activity for a minimum of 30 minutes [for] five days per week, or vigorous intensity aerobic activity for a minimum of 20 minutes [for] three days per week," according to the American College of Sports Medicine (ACSM). PICKLEBALL FUN ON ‘FOX & FRIENDS’: ‘LEARNING CURVE’ ON THE GAME IS VERY, VERY QUICK"Every adult should perform activities that maintain or increase muscular strength and endurance for a minimum of two days per week," the same source noted.People "need to distinguish between can’t and won’t." Fox News Digital spoke to experts about how to reach these fitness goals when the weather may not be cooperating.Identify the real problem"First, [people] need to distinguish between can’t and won’t," said Professor Jack Raglin, an exercise scientist at Indiana University-Bloomington's Department of Kinesiology."There certainly are times when the weather is so harsh you shouldn’t exercise outside, but in most cases it’s more a matter of won’t," added Raglin, who studies the interaction of mind and body as it applies to competitive sports and recreational exercise.HEALTHY LIVING HABITS INCLUDE EATING DINNER EARLIER — IT MAY ALSO KEEP WEIGHT DOWNIn some instances, dressing in layers means those layers can later be removed; and by using clothes that wick away sweat, exercise can be reasonably comfortable in the cold weather, he said. Group of women walk together in the outdoors. By using clothes that wick away sweat, exercise can be reasonably comfortable in the colder weather, said one exercise expert. (iStock)If there are trails nearby, "you get the added dividend of scenery."Many people walk in the mall if going outside is not an option, he added.Get started in the gym — and warm upIf the weather is indeed the real problem, then consider going to the gym."When the weather gets iffy outside, here are a few key things to keep in mind while using the gym to keep your fitness journey going and maximizing your efforts," said Teddy Savage of Baltimore, Maryland, the head of health and fitness excellence at Planet Fitness HQ in New Hampshire.FRUIT OR VEGETABLE? TAKE THIS QUIZ TO TEST YOUR HEALTHY FOODS KNOWLEDGEIt’s best to first engage in a "dynamic warm-up," he said.This means "moving your body through [a] full range of motion to effectively activate the muscles and lubricate the joints to offset possible injury due to stiffness or tightness." Athletic female is shown stretching. "After your warm-up, try using the strength equipment that targets your desired area of the body (muscle groups) and start light with the weights," said one health and fitness expert. (iStock)Some examples of an effective warm-up include the bend and reach exercises, air squats, windmills, standing trunk rotations or hamstring sweeps, he noted.Get a well-balanced workoutThe optimal workout combines cardiovascular exercise with strength training in the same routine."After your warm-up, try using the strength equipment that targets your desired area of the body (muscle groups) and start light with the weights," he said.Strength equipment helps to maintain a safe posture, he added — and Planet Fitness has QR codes that gym goers can scan to learn proper form and technique. "Following your strength exercises, fit in about 10-15 minutes of cardiovascular activity to help to improve your heart health and relax tight muscles," said one health and exercise professional. (iStock)"Following your strength exercises, fit in about 10-15 minutes of cardiovascular activity to help to improve your heart health and relax tight muscles," he said.He said it's wise to use different kinds of cardio equipment, including the treadmill, the bike, elliptical or arc trainer "because they all have unique benefits and functionality."Remember the recovery"Finish your workout with a good static stretching routine that is more stationary in nature and involves reaching your fullest range of motion and holding it there for 30-60 seconds," he also said.LIFE LESSONS FROM FLORIDA COACH WHO HELPED MAN WITH DOWN SYNDROME COMPETE IN IRONMAN TRIATHLONSome examples of static stretches include seated hamstring stretch, child’s pose, cobra stretch or knee huggers.These will help reduce soreness and shorten recovery times. Exercise in the comfort of your homeIf a gym is not an option, it’s possible to exercise in the comfort of your own home.First, establish a dedicated location in your home for your workout, advise Raglin of the University of Indiana at Bloomington. The goal doesn’t have to be to duplicate your outdoor workout or gym training exactly — the goal is to stay active with a consistent program. (iStock)"You don’t need an entire room," he said. "Some space in front of the TV will work — and it may help the time pass."The goal doesn’t have to be to duplicate your outdoor workout or gym training exactly, because the goal is to stay active with a consistent program.But if people feel guilty about "falling short, then add a feature to your home workouts that you don’t typically do, such as functional stretching or range of motion training.""Use body weight exercises such as push-ups, squats, lunges in place, split squats and core exercises." He noted that some basic equipment, such as a yoga mat and some exercise bands, can replace a lot of gym equipment. "The biggest limitations with indoor gyms are space and equipment limitations," added Dr. Kyle A. Kercher, assistant professor of sports management at the Indiana University School of Public Health-Bloomington.WHY SITTING ALL DAY IS BAD FOR YOUR HEALTH, DOCTORS EMPHASIZE"One way to combat that is to use body weight exercises such as push-ups, squats, lunges in place, split squats and core exercises," said Kercher, who is also an American College of Sports Medicine certified exercise physiologist.One simple option, he said, is to purchase a couple free weights that can be used to increase the challenge, or load, of those body weight exercises."With just two moderate weight dumbbells, you can do various presses, pulls/rows, squats, lunges, and hinging movements — that is, a deadlift." Woman doing shoulder press exercise with a weight bar inside a gym (iStock)He recommended multi-joint exercises rather than single-joint exercises "because they often give you more bang for your buck.""I typically recommend that people to use free weights because they incorporate more balance and coordination, and they are often more readily available," Kercher said. Machines can be very expensive, he said; they take up space and limit our range of motion. "Machines can be effective for gaining strength and seeing incremental increases in performance — they’re often just less accessible." "With that said, machines can be effective for gaining strength and seeing incremental increases in performance — they’re often just less accessible," he said.Be creative with home exercise If you don’t have free weights at home, consider working out with household items to stay active, such as using full water bottles or canned goods for strength training, according to the CDC."Walking or running up and down stairs (that are clear of obstacles to avoid tripping) can be a great workout," the CDC says on its website.Online exercise videos can help people stay active at home — just make sure the videos are performed by certified exercise trainers who match your interest and ability level, per the CDC.ADDITIONAL EXERCISE POTENTIALLY LINKED TO LONGER LIFESPANS AND LOWER DEATH RATES: STUDYAnd when watching television, consider doing jumping jacks during commercials or moving "along with the characters in a show or movie by walking or running in place," the CDC notes."Activities like jump roping have their place, but are far too intense (and difficult) for most people to use it as a substitute," said Raglin. Make sure you have the right equipment for your workouts. But if don't have specific equipment, you can improvise or find creative substitutes at home. (iStock)One solution, he said, could be doing some less intense high intensity training that combines the best of lower and higher intensity work with scheduled rests. "These programs can also be purely body weight activities that don’t require equipment but still involve strength training movements," he said.SKIN CARE SECRETS: DERMATOLOGIST REVEALS BEST WAYS TO KEEP SKIN LOOKING AGELESSSome research suggests many people enjoy this form of training and that it may increase their likelihood of sticking with the program, Raglin pointed out.The CDC also suggested thinking of chores, such as vacuuming, cleaning and sweeping, as another form of exercise. "You’ll knock out some items on your to-do list while gaining health benefits," the CDC said.Stay motivated and make a programRaglin recommended people are prepared for inclement weather."In other words, don’t get into a situation in which you have to improvise your workout when the weather gets bad," he said.CLICK HERE TO SIGN UP FOR OUR LIFESTYLE NEWSLETTERMusic or other forms of entertainment, such as TV, videos or podcasts, can also be a welcome distraction that can be mixed into the routine, Raglin added.Also, consider incorporating the entire family into the workout. Mom with her daughter dancing in the living room. Kids who are ages 6-12 require 60 minutes of daily physical activity for their hearts, muscles and bones to stay healthy, according to the CDC — and the time can be spread throughout the day. (iStock)The family can dance together to keep everyone active and having fun, the CDC suggests.Children who are ages 3-5 should be active for three hours every day with different intensity levels, including light, moderate and vigorous, according to the American College of Sports Medicine.Kids who are ages 6-12 require 60 minutes of daily physical activity for their hearts, muscles and bones to stay healthy, but this time can be spread throughout the day, the sports medicine college added.CLICK HERE TO GET THE FOX NEWS APPFor example, children ages 6-12 can play for 30 minutes twice a day or five to 10 minutes several times a day — but exercise should be vigorous on at least three days of the week.
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Aerobics & Cardio
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Fitness Plus, Apple's streaming exercise service, is getting an upgrade Monday, with new kickboxing workouts, meditations dedicated to sleep, new workout Collections and an Artist Spotlight dedicated to Beyoncé. Starting Monday, Fitness Plus will add access to cardio kickboxing workouts in 10-, 20- or 30-minute lengths. Members will also get two new Collections, specific bunches of exercise content from the Fitness Plus Library. The latest collections will be 6 Weeks to Restart Your Fitness, designed for building new exercise habits, and Level Up Your Core Training, featuring core workouts with dumbbells. If you're aiming to get more rest in the new year, there's a sleep meditation coming to Fitness Plus, too. New sleep meditations will be added every week as part of Apple's meditation library, but you can get started with an introductory program, which includes four 20-minute meditations designed to slow you down. Apple Fitness Plus is also starting the new year off by dropping some big celebrity names, including those who appear in new episodes of its Time to Walk series, leading with actor Jamie Lee Curtis. Amber Ruffin, José Andrés and more will be added each week. Music from Beyoncé, including songs from her Renaissance album, will be paired with HIIT, dance, cycling and other workouts across the platform as part of the Artist Spotlight. Music from Bad Bunny and the Foo Fighters will be added later this month. The subscription service (which costs $10 a month or $80 a year) is no longer limited to people with an Apple Watch. In October, Apple announced that anyone with an iPhone can use Fitness Plus and access the workouts. The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.
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Aerobics & Cardio
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Published in JAMA Oncology and led by the University of Sydney, Australia, the study used data from wearable devices to track the daily activity of over 22,000 ‘non-exercisers’. Researchers then followed the group’s clinical health records for close to seven years to monitor for cancer.
As few as four to five minutes of vigorous intermittent lifestyle physical activity or ‘VILPA’ was associated with a substantially lower cancer risk compared to those who undertook no VILPA.
Vigorous Intermittent Lifestyle Physical Activity, or VILPA for short, was coined by researchers at the University of Sydney’s Charles Perkins Centre to describe the very short bursts of activity—around one minute each—we do with gusto each day. This includes activities like vigorous housework, carrying heavy shopping around the grocery store, bursts of power walking or playing high-energy games with the kids.
“VILPA is a bit like applying the principles of High-Intensity Interval Training (HIIT) to your everyday life,” said lead author Professor Emmanuel Stamatakis of the Charles Perkins Centre.
He said adults who don’t exercise are at increased risk of developing certain cancers like breast, endometrial or colon, but until recently the impact of less structured forms of vigorous physical activity was unable to be measured.
“We know the majority of middle-aged people don’t regularly exercise which puts them at increased cancer risk but it’s only through the advent of wearable technology like activity trackers that we are able to look at the impact of short bursts of incidental physical activity done as part of daily living,” said first author Professor Stamatakis.
“It’s quite remarkable to see that upping the intensity of daily tasks for as little as four to five minutes a day, done in short bursts of around one minute each, is linked to an overall reduction in cancer risk by up to 18 percent, and up to 32 percent for cancer types linked to physical activity.”
The study is observational, meaning it isn’t designed to directly explore cause and effect. However, the researchers say they are seeing a strong link and refer to previous early-stage trials showing that intermittent vigorous physical activity leads to rapid improvements in cardio-respiratory fitness, which may provide a possible biological explanation for reduced cancer risk. Other likely contributors include physical activity’s role in improving insulin sensitivity and chronic inflammation.
“We need to further investigate this link through robust trials, but it appears that VILPA may be a promising cost-free recommendation for lowering cancer risk in people who find structured exercise difficult or unappealing,” says Professor Stamatakis.
Professor Karen Canfell, Director of the Daffodil Centre, a joint research venture between Cancer Council NSW and the University of Sydney, said regular physical activity was an important strategy for preventing cancer, through direct physiological benefits and indirect benefits in helping to maintain a healthy weight.
“More than 1800 cancer cases diagnosed in Australia this year are likely to be the direct result of physical inactivity, while many more will be indirectly related to physical inactivity because of its association with obesity, which is also a cancer risk factor,” said Professor Canfell who was not involved in the study.
“This new study shows that the more you move at a higher intensity as part of your daily living, the lower your risk of developing cancer, especially up to the 13 types associated with physical inactivity.”
The international research team on the JAMA Oncology study includes investigators from the University of Sydney (Australia), University College London (UK), Harvard Medical School (US), University of Calgary (Canada), Maastricht University (The Netherlands), National Research Centre for the Working Environment (Denmark), The University of East Anglia (UK), Norwegian University of Science and Technology (Norway), Loughborough University (UK), and University of Adger (Norway).
In a study sample of 22,398 people with an average age of 62 who didn’t exercise in their leisure time, the researchers found;
The current study analysed the impact of VILPA on overall cancer incidence, as well as for 13 cancer sites associated with physical activity; these include liver, lung, kidney, gastric cardia (a type of stomach cancer), endometrial, myeloid leukaemia, myeloma, colorectal, head and neck, bladder, breast and esophageal adenocarcinoma (cancer of the oesophagus)
The researchers used data from the UK Biobank Accelerometry Sub Study and only included those who identified as ‘non-exercisers’ – meaning they self-reported no leisure time exercise and no regular recreational walks.
They excluded study participants that could skew the results including due to previous cancer diagnosis or diagnosis within a year of enrolment. Other influences such as age, smoking status, BMI, cardiovascular disease, sleep, diet and hereditary cancer risk were also taken into account.
VILPA was assessed based on the participant’s activity levels as measured by wrist accelerometers worn over 7 days at study onset. This is consistent with other wearable studies as physical activity levels remain relatively stable at the population level over adulthood.
New cancer events were recorded via cancer registries, and hospitalisations or deaths attributable to cancer.
“We are just starting to glimpse the potential of wearable technology to track physical activity and understand how unexplored aspects of our lives affect our long-term health – the potential impact on cancer prevention and a host of other health outcomes is enormous,” said Professor Stamatakis.
Declaration: The study was funded by the Australian National Health and Medical Research Council (Investigator grant and Ideas Grant). No conflicts of interest are reported.
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Aerobics & Cardio
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By Emmanuel Stamatakis, Joanne Gale and Melody Ding - University of SydneyPeople who spend much of their day sitting may need to move around less than we thought to counteract their sedentary lifestyle, new research shows.Our research, published in the Journal of the American College of Cardiology, found about 20-40 minutes of physical activity a day seems to eliminate most health risks associated with sitting.That’s substantially lower than the one hour a day a previous study has found. We spend almost all our waking day sitting, standing, or moving. The health impact of each one of these can be complex.For example, too much standing can lead to lower back problems and even a higher risk of heart disease. But sitting for too long and not moving enough can harm our health.Then there are people who sit for many hours and also get in reasonable amounts of physical activity. For example, someone who has an office job but walks to and from work for 20 minutes each way and runs two to three times a week easily meets the recommended level of physical activity.While we know moving is better than sitting, what is far less clear is how much of a good thing (moving) can offset the harms of a bad thing (sitting).That’s what we wanted to find out in our study of almost 150,000 Australian middle-aged and older adults.We followed people enrolled in the 45 and Up Study for nearly nine years. We looked at links between sitting and physical activity with deaths from any cause, and deaths from cardiovascular disease such as heart disease and stroke, over that time. We then estimated what level of moderate-to-vigorous physical activity might offset the health risks of sitting.This kind of activity is strenuous enough to get you at least slightly out of breath if sustained for a few minutes. It includes brisk walking, cycling, playing sports or running.What we foundPeople who did no physical activity and sat for more than eight hours a day had more than twice (107%) the risk of dying from cardiovascular disease compared to people who did at least one hour of physical activity and sat less than four hours a day (the “optimal group”).But it wasn’t enough just to sit less. People who did less than 150 minutes of physical activity a week and sat less than four hours a day still had a 44-60% higher risk of dying from cardiovascular disease than the optimal group.We also calculated the effect of replacing one hour of sitting with standing, walking, and moderate and vigorous physical activity.Among people who sit a lot (more than six hours a day) replacing one hour of sitting with equal amounts of moderate physical activity like strenuous gardening and housework, but not standing, was associated with a 20% reduction in dying from cardiovascular disease.Replacing one hour of sitting with one hour of vigorous activity such as swimming, aerobics and tennis, the benefits were much greater, with a 64% reduction in the risk of dying from cardiovascular disease.What does it all mean?The great news for people who sit a lot, including sedentary office workers, is that the amount of physical activity needed to offset the health risks of sitting risks was substantially lower than the one hour a day a previous study found.Even around 20-40 minutes of physical activity a day - the equivalent of meeting the physical activity guidelines of 150 to 300 minutes a week – seemed to eliminate most risks associated with sitting.For people who sat a lot, replacing sitting with vigorous physical activity was better than replacing it with moderate activity; and replacing sitting with moderate activity or walking was better than replacing it with standing. What’s the take-home message?Our study supports the idea that sitting and exercise are two sides of the same health “coin”. In other words, enough physical activity can offset the health risks of sitting.Should we worry about sitting too much? Yes, because sitting takes up valuable time we could spend moving. So too much sitting is an important part of the physical inactivity problem.We also know only a minority of adults get enough physical activity to offset the risks of sitting.For those who sit a lot, finding ways to reduce sitting would be a good start but it is not enough. The most important lifestyle change would be to look for or create opportunities to include physical activity into our daily routine whenever possible.How to widen our activity ‘menu’Not everyone has a supportive environment and the capacity to create opportunities to be active. For example, lack of time and physical activity being low on people’s list of priorities are the main reasons why inactive adults don’t exercise. Also, many do not have the motivation to power through a strenuous workout when they are juggling many other life challenges.There are no known remedies to a lack of time or low motivation. So, perhaps we need to add new approaches, beyond exercising and playing sport for leisure, to the “menu” of physical activity options.Read more: Don't have time to exercise? Here's a regimen everyone can squeeze inIncidental physical activity like active transportation – think walking fastor cycling part or all of the way to work – or taking stairs are great ways to become or stay active without taking much extra time.Source: The Conversation If you enjoy our selection of content please consider following Universal-Sci on social media:
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Aerobics & Cardio
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Editor’s Note: Before beginning any new exercise program, consult your doctor. Stop immediately if you experience pain. CNN — Walking has long been lauded as one of the best exercises for overall health. This physical activity can strengthen your heart, lower blood pressure, keep your bones strong and burn calories. When done outside, you reap the additional benefits that come from spending time in nature, such as lower levels of stress, improved attention and a better mood. It’s not always possible to take your daily constitutional alfresco though. When the weather or other factors drive you indoors, consider a treadmill workout instead. Treadmills are among the top three most popular pieces of equipment at US health clubs, according to the 2022 IHRSA Health Club Consumer Report. Some 53 million people were using them in 2017, and the US treadmill manufacturing industry grew 2.3% annually on average between 2018 and 2023, industry market research group IBISWorld reports. Before you hop on a treadmill and begin walking at your preferred pace, however, consider a workout where you change both the pace and incline, which can result in a much more productive session. “Most people do not think about utilizing the treadmill’s incline feature,” said Dan Bulay, a certified personal trainer and co-owner of the District Training Facility in Livingston, New Jersey. “But most research will support the idea that the metabolic cost of walking on an incline will dramatically increase the difficulty of the workout.” Creating a steeper trek is also an option if you have trouble increasing your walking speed or segueing from walking to running, Bulay said. For those who can vary both their walking speed and the treadmill incline, fitness experts recommend some type of interval training, which involves repeatedly switching the intensity of your workout and/or the activities you’re doing. There are innumerable interval workouts available online and on fitness apps, said Gillian Dalby, vice president of fitness at CAZ Training Club in Newport Beach, California. If you find the options too daunting to ponder, she offered two easy possibilities. First: Get on a treadmill and alternate one minute of walking, one minute of jogging and one minute of running for a total of 18 minutes. “This keeps your mind busy, it doesn’t feel monotonous, and it’s an incredible way to build endurance and speed,” Dalby said. Second: Walk for one minute with no incline, one minute at a 4% incline and one minute at 8%, then repeat this sequence five times. If either workout is easy, double the time to 36 minutes or do both back-to-back. “The goal is to feel comfortable on the tread, and then you can play with speed and incline together as you continue to advance,” Dalby said. If you prefer something trendy, two treadmill workouts that went viral on TikTok are the “Taylor Swift Treadmill Strut” and the 12-3-30 workout. Sign up for CNN’s Fitness, But Better newsletter series. Our seven-part guide will help you ease into a healthy routine, backed by experts. The 37-minute “Taylor Swift Treadmill Strut” requires you to walk to the beat of 10 Taylor Swift songs. It was created by Allie Bennett, a TikTok influencer known for setting treadmill workouts to popular music. The beat of the first song should be similar to a walking pace around 3.4 miles per hour. From there, the tempo increases in each of the next six songs, requiring you to increase your speed by 0.1 miles per hour per song. Tunes eight and nine are much faster. You may need to start running to match the beat, although you can remain at a fast walk. The finale, song 10, serves as your cooldown and is the slowest of the group. “I’m a big fan of the Taylor Swift strut,” Bulay said. “The general public can do this workout without a lot of training experience, and it’s also entertaining enough to keep most people consistent and engaged through its duration.” The 12-3-30 workout, created by TikTok influencer Lauren Giraldo, uses incline to increase your fitness and drop pounds. The 30-minute workout is simple: Set your treadmill to a 12% incline and the speed to 3 miles per hour, then go. An easier version geared toward beginners calls for the first 15 minutes at a 2.5% incline and the second 15 minutes at an 8.5% incline. “The 12-3-30 workout is a fantastic workout as well,” Bulay said. “Walking at a high incline at a low intensity has been a staple in the bodybuilding community for decades.” This training style is known as low-intensity steady-state, or LISS, Bulay said. It’s great for those looking to burn a lot of calories while avoiding the pounding and strain that come with high-impact workouts such as running, tennis and basketball. Not into a set workout? Then try walking on a nonmotorized, curved treadmill. These novel treadmills are powered by your own two feet, and their curved shape equates to walking on an incline of about 6% to 8%. People walking on curved, nonmotorized treadmills had significantly higher heart rates and oxygen uptake variables compared with those using motorized treadmills, according to a study published in The Journal of Strength and Conditioning Research. Similarly, one study published in the journal Frontiers in Physiology showed running on these treadmills provides a notably higher cardiometabolic stress rate compared with using a motorized treadmill or running on the ground. “If your gym has both kinds of treadmills, try both out,” Dalby said. “At the end of the day, what will keep you consistent with your workouts and stay enjoyable? The more fun you have working out and finding ways to challenge yourself, the more likely you are to continue your fitness journey.” Melanie Radzicki McManus is a freelance writer who specializes in hiking, travel and fitness.
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Aerobics & Cardio
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Impact of a Ketogenic Diet on Metabolic and Psychiatric Health in Patients with Bipolar or Schizophrenia Illness, Pilot Trial Preliminary Analysis. In Proceedings of 5th Annual Metabolic Health Summit; 2022 May 5-8; Santa Barba, CA, USA. Santa Barba (CA, USA): Metabolic Health Summit; 2022. PubMed/NCBI Google Scholar 90. Moreno B, Bellido D, Sajoux I, Goday A, Saavedra D, Crujeiras AB, et al. Comparison of a very low-calorie-ketogenic diet with a standard low-calorie diet in the treatment of obesity. Endocrine. 2014;47:793-805. PubMed/NCBI Google Scholar 91. Genco A, Ienca R, Ernesti I, Maselli R, Casella G, Bresciani S, et al. Improving Weight Loss by Combination of Two Temporary Antiobesity Treatments. Obes Surg. 2018;28:3733-7. PubMed/NCBI Google Scholar 92. Goday A, Bellido D, Sajoux I, Crujeiras AB, Burguera B, García-Luna PP, et al. 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Yancy WS, Westman EC, McDuffie JR, Grambow SC, Jeffreys AS, Bolton J, et al. A randomized trial of a low-carbohydrate diet vs orlistat plus a low-fat diet for weight loss. Arch Intern Med. 2010;170:136-45. PubMed/NCBI Google Scholar 97. Bhanpuri NH, Hallberg SJ, Williams PT, McKenzie AL, Ballard KD, Campbell W, et al. Cardiovascular disease risk factor responses to a type 2 diabetes care model including nutritional ketosis induced by sustained carbohydrate restriction at 1 year: An open label, non-randomized, controlled study. Cardiovasc Diabetol. 2018;17:1-16. PubMed/NCBI Google Scholar 98. Hyde PN, Sapper TN, Crabtree CD, LaFountain RA, Bowling ML, Buga A, et al. Dietary carbohydrate restriction improves metabolic syndrome independent of weight loss. JCI Insight. 2019 Jun 20;4(12):e128308. PubMed/NCBI Google Scholar 99. Hall KD, Chen KY, Guo J, Lam YY, Leibel RL, Mayer LE, et al. Energy expenditure and body composition changes after an isocaloric ketogenic diet in overweight and obese men. Am J Clin Nutr. 2016;104:324-33. PubMed/NCBI Google Scholar 100. Saslow LR, Mason AE, Kim S, Goldman V, Ploutz-Snyder R, Bayandorian H, et al. An online intervention comparing a very low-carbohydrate ketogenic diet and lifestyle recommendations versus a plate method diet in overweight individuals with type 2 diabetes: A randomized controlled trial. J Med Internet Res. 2017 Feb 13;19(2):e36. PubMed/NCBI Google Scholar 101. Klein P, Janousek J, Barber A, Weissberger R. Ketogenic diet treatment in adults with refractory epilepsy. Epilepsy Behav. 2010;19:575-9. PubMed/NCBI Google Scholar 102. Cervenka MC, Patton K, Eloyan A, Henry B, Kossoff EH. The impact of the modified Atkins diet on lipid profiles in adults with epilepsy. Nutr Neurosci. 2016;19:131-7. PubMed/NCBI Google Scholar 103. Ye F, Li XJ, Jiang WL, Sun H-B, Liu J. Efficacy of and patient compliance with a ketogenic diet in adults with intractable epilepsy: A meta-analysis. J Clin Neurol. 2015;11:26-31. PubMed/NCBI Google Scholar 104. Cervenka MC, Henry BJ, Felton EA, Patton K, Kossoff EH. Establishing an Adult Epilepsy Diet Center: Experience, efficacy and challenges. Epilepsy Behav. 2016;58:61-8. PubMed/NCBI Google Scholar 105. Leffler DA, Edwards-George J, Dennis M, Schuppan D, Cook F, Franko DL, et al. Factors that influence adherence to a gluten-free diet in adults with celiac disease. Dig Dis Sci. 2008;53:1573-81. PubMed/NCBI Google Scholar 106. Féart C, Samieri C, Rondeau V, Amieva H, Portet F, Dartigues J-F, et al. Adherence to a mediterranean diet, cognitive decline, and risk of dementia. JAMA. 2009;302:638-48. PubMed/NCBI Google Scholar How to Cite This Article Sethi S, Ford JM. The Role of Ketogenic Metabolic Therapy on the Brain in Serious Mental Illness: A Review. J Psychiatry Brain Sci. 2022;7:e220009. https://doi.org/10.20900/jpbs.20220009
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Wladamir Bulgar/AP Fight disinformation: Sign up for the free Mother Jones Daily newsletter and follow the news that matters.A little over a year ago, more than 1,200 registered dietitians predicted that “deprivation over decadence” would crown the ketogenic diet, also known as keto, as the king of all popular diets in 2020. Going keto generally means eliminating grains, legumes, most fruits, and carb-heavy vegetables like potatoes and parsnips in order to induce ketosis, a state in which your body burns fat instead of carbs for fuel. Of course, the dietitians’ forecasting did not account for a global pandemic in which diets would be replaced with banana-bread baking and sourdough experiments. Still, even a novel coronavirus was no match for keto’s continued ascent. The hashtag #keto has been used on more than 4 million Instagram posts since March. In late December, several new books about the diet—including The Anti-Inflammatory Keto Cookbook, New Keto Cooking, and The Case for Keto—debuted just in time for the annual “new year, new you” media blitz.
And the last book on the list, at least, will meet this moment of health crisis with a timely message, given that individuals with diet-related disorders like obesity, diabetes, and heart disease are at increased risk of severe illness and death from COVID-19.
In The Case for Keto, health journalist Gary Taubes argues that scientific evidence suggests that the keto diet is not just a trendy, short-term weight-loss fix, but also the most effective solution to the obesity crisis. His past work, including an investigation for Mother Jones into the sugar industry’s role in hooking people on sweets, has shown how refined grains and sugars—not fats—contribute to chronic diseases, a premise that’s now largely accepted as conventional wisdom.
In The Case for Keto, he goes further, arguing that the elimination of refined sugars alone is not enough to resolve some people’s chronic issues. “A significant portion of the population—the obese and diabetic—will never be healthy unless they eat something like a ketogenic diet by avoiding all carbohydrate-rich foods,” Taubes told me. According to the Centers for Disease Control and Prevention, obesity affects 42 percent of American adults, and one in 10 Americans has diabetes.
Prevailing medical wisdom tells us that people gain weight because they eat too much and exercise too little. Based on this thinking, the supposed cure “is to tame our appetites,” Taubes notes. He instead argues that ramping up physical activity and cutting calories doesn’t work for some people for reasons related to hormonal signals, not willpower. For them, carbs trigger a reaction that causes their bodies to store calories as fat. The promise of keto eating is that it disrupts that process, and the body begins to burn fat as fuel instead of storing it. To get to this state of ketosis, dieters eschew grains in favor of meat, butter and cheese, eggs, fish, and less-starchy vegetables like greens, tomatoes, and peppers.
Keto fits under an umbrella of eating regimens referred to as low-carb, high-fat diets, along with Atkins and paleo. For years, many doctors and nutritionists dismissed this type of grain-free eating due to its restrictive nature and unknown, and potentially dangerous, long-term effects, like increased risk of heart disease due to all the extra meat. Many still do. (Vegetarian adaptations of the keto diet also exist but are less popular.) “Diets full of unrefined carbohydrates are equally as healthful [as Keto], if not more, and may confer less actual and potential risks,” wrote Dr. Shivam Joshi, a New York University assistant professor of medicine, in an October letter published in the Journal of Nutrition.
A growing faction of nutritionists and physicians agree with Taubes and say that keto’s potential outweighs its risks. Joshi’s letter was in response to an article in the same journal written by Harvard Medical School professor David Ludwig, who posited that while more research is needed, the available evidence points to ketogenic diets as “a first-line approach for obesity and diabetes.”
These keto believers argue that the diet could help people manage their chronic health conditions. But when food companies and diet marketers take that information and sell keto as a lifestyle for the masses, it has the potential to scare everyone away from carbs. Here’s the problem with that: Climate change is increasingly the greatest public health crisis we face. According to new evidence, food is an essential piece of the solution. A study published in Science in November found that even if we stop burning fossil fuels immediately, it will be impossible to meet the goals of the Paris Agreement without drastically reducing greenhouse gas emissions from agriculture. And when it comes to the emissions and land-use associated with the production of common foods, beef is far and away the most resource intensive, followed by dairy, poultry, farmed fish, and eggs—the main keto-friendly foods. Wheat’s emissions barely register in comparison.
Last year, the World Resources Institute (WRI), a renowned global research organization, published a report that looked at how to make food production less climate intensive. WRI researcher Richard Waite, one of the report’s authors, said there’s “no silver bullet” when it comes to producing enough food for a global population that’s projected to increase by another 2 billion people by 2050. However, “we’re also probably not going to be able to get to where we need without shifting high-meat diets towards plants,” he said. “It’s a critical piece of the puzzle.”
Waite and his fellow researchers looked at the effect of limiting beef and lamb consumption to about one and a half hamburgers per person per week. “That shift alone would basically make it possible to feed 10 billion people without any further deforestation,” said Waite, freeing up an area about 1.6 times the size of India and reducing the emissions needed for agriculture to meet 2050 target levels by half.
What should we be eating instead? Many more vegetables, of course. But vegetables account for a tiny fraction of food grown in the United States, explains Timothy Crews, an ecologist and the director of research at The Land Institute, a Kansas-based agriculture research organization. Because they’re so low in calories, we’d have to grow exponentially more to fill plates featuring smaller portions of meat.
Grains and legumes, on the other hand, are ubiquitous and contain more calories and protein than produce. They also contain fiber and important antioxidants that some experts say keto eaters end up missing in their diets. We currently feed much of the grain we grow to animals that later become meat. By eating grains ourselves, Crews said, “we’re really going for the biggest bang for the buck.” And we can transform how we grow those grains to save even more resources. Crews and his team believe that replacing annual grains with perennial versions of wheat and rice could shift the entire agricultural system towards a more sustainable future. Perennials reduce tilling, keeping carbon in soil. Their deep roots lead to more soil organic matter and nutrient and moisture retention.
General Mills and Patagonia Provisions have been supporting The Land Institute’s research on Kernza, a particularly deep-rooted perennial grain, by using it in limited-edition foods. While it has so far been grown on very few farms, a coalition of growers and advocates received $10 million last year to scale up production. In the meantime, Bob Quinn, co-author of the book Grain by Grain, has built a global network of farmers dedicated to growing organic Kamut (also known as khorasan wheat) in rotation with other grains and legumes to build healthy soil. Kamut is naturally resistant to some pests and drought conditions, characteristics that will become even more important as the climate changes. Buckwheat is an antioxidant-rich and gluten-free seed that can be ground to flour for crepes and noodles or eaten like oatmeal. But North Dakota farmer Fred Kirschenmann told me he had to stop growing it because he couldn’t find enough of a market. In other words, for these efforts to grow, humans will have to eat those grains. Demand for “keto-friendly” foods doesn’t help.
Taubes acknowledged the question of how a keto lifestyle affects the planet was “vitally important.” But just as important, in his eyes, is a chance for the diet to give people with lifelong weight struggles a chance to finally live healthy lives. “For those folks, they might not be able to afford, in the non-financial sense, sacrificing their health for the good of the environment,” he argued. “That’s not my decision to make, or yours, but theirs. I just want them to have the information that will help them make that decision.” They may also want to consider this: The EAT-Lancet Commission brought together 37 leading scientists, led by Harvard public health professor Walter Willett, to figure out the best eating pattern to tackle hunger, obesity, and environmental destruction all at once. The diet the commission came up with cuts back on meat and dairy and is rich in plant-based foods like vegetables and whole grains.
And there’s an entire body of research that shows whole grains, grown and processed correctly, can be and are part of a healthy diet for many—if not most—people. In her new book, Let’s Ask Marion, leading nutrition expert Marion Nestle answers the titular question of one of her chapters, “Are Low-Carb Diets Really Better For Us?,” by noting that even in the modern era, Mediterranean populations who eat plenty of bread and pasta and Asian populations who regularly eat rice tend to have the greatest longevity. “The main sources of complex carbohydrates are starchy grains—wheat, rice, corn,” she writes. “These, let’s remember, have fueled entire civilizations.”
Some evidence may point to carbs as instigators of the obesity epidemic. But we can’t abandon them altogether if we’re going to survive on this planet.
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A low-carb, high-fat “keto-like” diet may be linked to higher levels of “bad” cholesterol and double the risk of cardiovascular events such as blocked arteries, heart attacks and strokes, according to new research.
“Our study found that regular consumption of a self-reported diet low in carbohydrates and high in fat was associated with increased levels of LDL cholesterol – or “bad” cholesterol – and a higher risk of heart disease,” lead study author Dr. Iulia Iatan with the Healthy Heart Program Prevention Clinic, St. Paul’s Hospital and University of British Columbia’s Centre for Heart Lung Innovation in Vancouver, Canada, said in a news release.
“This study provides an important contribution to the scientific literature, and suggests the harms outweigh the benefits,” said Christopher Gardner, a research professor of medicine at the Stanford Prevention Research Center who has conducted clinical trials on the keto diet. Gardner was not involved in the study.
“Elevated LDL cholesterol should not be dismissed as simply a negligible side effect of a VLCD (very-low-calorie diet) or ketogenic diet,” Gardner said, pointing to the higher risk of cardiovascular events in individuals with higher ketone levels in the blood, when compared to those on a more standard diet.
In the study, researchers defined a low-carb, high-fat (LCHF) diet as 45% of total daily calories coming from fat and 25% coming from carbohydrates. The study, which has not been peer reviewed, was presented Sunday at the American College of Cardiology’s Annual Scientific Session Together With the World Congress of Cardiology.
“Our study rationale came from the fact that we would see patients in our cardiovascular prevention clinic with severe hypercholesterolemia following this diet,” Iatan said during a presentation at the session.
Hypercholesterolemia, or high cholesterol, increases a person’s risk of heart attack or other adverse cardiovascular events.
“This led us to wonder about the relationship between these low-carb, high-fat diets, lipid levels and cardiovascular disease. And so, despite this, there’s limited data on this relationship,” she said.
The researchers compared the diets of 305 people eating a LCHF diet with about 1,200 people eating a standard diet, using health information from the United Kingdom database UK Biobank, which followed people for at least a decade.
The researchers found that people on the LCHF diet had higher levels of low-density lipoprotein, also known as LDL, cholesterol and apolipoprotein B. Apolipoprotein B is a protein that coats LDL cholesterol proteins and can predict heart disease better than elevated levels of LDL cholesterol can.
The researchers also noticed that the LCHF diet participants’ total fat intake was higher in saturated fat and had double the consumption of animal sources (33%) compared to those in the control group (16%).
“After an average of 11.8 years of follow-up – and after adjustment for other risk factors for heart disease, such as diabetes, high blood pressure, obesity and smoking – people on an LCHF diet had more than two-times higher risk of having several major cardiovascular events, such as blockages in the arteries that needed to be opened with stenting procedures, heart attack, stroke and peripheral arterial disease,” researchers found, according to the news release.
The researchers said in the release that their study “can only show an association between the diet and an increased risk for major cardiac events, not a causal relationship,” because it was an observational study, but their findings are worth further study, “especially when approximately 1 in 5 Americans report being on a low-carb, keto-like or full keto diet.”
Iatan said the study’s limitations included measurement errors that occur when dietary assessments are self-reported, the study’s small sample size and that most of the participants were British and didn’t include other ethnic groups.
The study also looked at the longitudinal effect of following the diet, whereas most people who follow a keto-like diet tend to follow it intermittently for shorter periods of time.
Most of the participants – 73% – were women, which Iatan said is “quite interesting to see, but it also supports the literature that’s available that women in general tend to follow more dietary patterns, tend to be more interested in changing their lifestyles.”
When asked if there were any groups that were not harmed by following a LCHF diet, Iatan said how long people are on the diet and whether or not they lose weight “can counterbalance any LDL elevation.”
“What matters to remember is that each patient responds differently. And so, there’s really an inter-individual variability between the response. What we found is that, you know, on average, patients tend to increase their LDL cholesterol levels,” she said.
Dr. David Katz, a lifestyle medicine specialist who was not involved in the study, said that “there are various ways to put together a LCHF diet, and it is very unlikely they all have the same effects on serum lipids or cardiac events.”
However, he added, “That a LCHF diet is associated with adverse effects in this study is reality check for those adopting such diets just because they are in vogue.”
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Most health experts say the trendy keto diet, which bans carbohydrates to make your body burn fat for fuel, cuts out healthy food such as fruit, beans and legumes, and whole grains. In the keto diet, you limit your intake of carbohydrates to only 20 to 50 a day – the lower, the better. To put that into perspective, a medium banana or apple is around 27 carbohydrates – the full day’s allowance.
“Those food groups that have to be eliminated to achieve ketosis are major sources of fiber in the diet, as well as many important nutrients, phytochemicals, and antioxidants. This is of concern to many health professionals who consider the VLCD or ketogenic diet to be harmful for long-term health,” Gardner said.
Keto is short for ketosis, a metabolic state that occurs when your liver begins to use stored fat to produce ketones for energy. The liver is programmed to do that when your body loses access to its preferred fuel – carbohydrates – and thinks it’s starving.
The keto diet has been around since the 1920s, when a doctor stumbled on it as a way of controlling seizures in children with epilepsy who didn’t respond to other treatment methods.
Low-carb diets like keto rely heavily on fats to fill you up. At least 70% of the keto diet will be made up of fat; some say it’s more like 90%.
While you can get all that fat from healthy unsaturated fats such as avocados, tofu, nuts, seeds and olive oil, the diet also allows saturated fats like lard, butter and coconut oil, as well as whole-fat milk, cheese and mayonnaise. Eating lots of foods high in saturated fat increases the body’s production of LDL cholesterol, which can build up inside the arteries and restrict blood flow to the heart and brain.
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Keto, Paleo, Vegan, Mediterranean
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As you begin a ketogenic diet, grocery shopping may become a confusing task. You may begin to question each item, unsure if it supports or hinders your new eating approach. Is this the right kind of fat? What cut of meat should I be buying? Does this constitute “very low carb?”
I created this guide to simplify your trip to the grocery store. Of course, don’t feel like you have to buy every item listed. See these as options to get you started. As you learn what you like and don’t like, and what your version of keto looks like, you can customize as you go along.
Here’s a breakdown by section in the typical grocery store or farmer’s market. I also suggest considering online resources for good deals to fit your budget, as well as co-ops and community supported agriculture (CSAs) shares.
Produce (Fresh or Frozen)
All vegetables are “allowed” on keto. The trick is finding the ones that have the fewest carbs and, hence, the most bang for your macro buck. Fruit is harder to include because of the relatively high sugar content, but it’s not strictly forbidden. Thus, there is some nuance to choosing the most keto-friendly produce options. Here are some of my favorites to get you started, but it’s not an all-inclusive list:
Leafy Greens
- Arugula
- Beet greens
- Dandelion greens
- Endive
- Lettuce (romaine, red, green, bibb, etc.)
- Mustard greens
- Purslane
- Spinach
- Swiss chard
- Watercress
Cruciferous Veggies
- Bok choy
- Broccoli
- Brussels sprouts
- Cabbage (red and green)
- Cauliflower
- Collard greens
- Kale
Other Produce
- Artichokes
- Asparagus
- Avocados
- Bell peppers
- Berries
- Broccolini
- Chili peppers
- Cucumbers
- Eggplant
- Fiddlehead ferns
- Garlic
- Green beans
- Leeks
- Lemons
- Limes
- Mushrooms (all varieties)
- Okra
- Olives
- Onions (green, red, white, yellow)
- Rhubarb
- Spaghetti squash
- Sprouts
- Summer squash
- Tomatoes
- Zucchini
Fermented vegetables (refrigerated)
- Pickles
- Sauerkraut
- Kimchi
Meats/Fish/Eggs
Prioritize pastured, grass-fed, or organic meat and wild-caught seafood when possible.
Seafood
- Anchovies
- Bass
- Clams
- Cod
- Flounder
- Halibut
- Mahi Mahi
- Mussels
- Oysters
- Salmon
- Sardines
- Scallops
- Shrimp (wild)
- Sole
- Trout
- Tuna
Meat/Poultry
- Beef
- Chicken
- Duck
- Elk
- Lamb
- Pork
- Rabbit
- Turkey
- Venison
- Organ meats
Cured/Preserved Meats (sugar-free)
- Bacon
- Biltong
- Ham
- Jerky
- Pemmican
- Prosciutto
- Salami
- Sausage
Eggs
- Chicken eggs
- Duck eggs
- Goose eggs
- Quail eggs
Dairy
Prioritize pastured, grass-fed, or organic varieties.
Hard Cheeses
- Cheddar
- Emmental
- Gouda
- Parmesan
- Swiss
Soft Cheeses
- Blue
- Brie
- Cream cheese
- Crème fraîche
- Feta
- Goat cheese
- Queso fresco
Other Dairy
- Full-fat cottage cheese
- Full-fat Greek or regular plain yogurt
- Half & half
- Heavy whipping cream
Healthy Fats and Oils
- Avocado oil
- Butter (preferably pastured and organic)
- Coconut oil
- Duck fat
- Extra virgin olive oil
- Ghee
- Lard (preferably pastured and organic)
- Macadamia nut oil
- Tallow (preferably pastured and organic)
- Walnut oil
Pantry Items (Packaged, Shelf-stable, and Bulk Bin Foods)
- Broth/stock
- Canned wild fish (anchovies, herring, mackerel, salmon, sardines, tuna)
- Coconut (manna aka coconut butter, shredded coconut)
- Coconut milk
- Dark chocolate (85% or higher cacao content)
- Nuts (almonds, Brazil nuts, hazelnuts, macadamias, pecans, walnuts, etc.)
- Nut butter (choose no-sugar, natural varieties)
- Nutritional yeast
- Seeds (chia, flax, pumpkin, sunflower)
Condiments, Sauces, and Flavoring
Herbs and Spices
Any and all! Watch for added sugar in pre-made spice blends.
- Basil
- Bay leaf
- Black pepper
- Cardamon
- Cayenne
- Chili powder
- Cinnamon
- Chives
- Cilantro
- Cumin
- Dill
- Garlic powder
- Ginger
- Oregano
- Parsley
- Paprika
- Rosemary
- Saffron
- Sage
- Sea salt or Himalayan pink salt
- Thyme
- Turmeric
Cooking/Baking Supplies (Optional)
- Almond flour
- Cocoa powder
- Coconut flour
- Stevia
- Monk fruit extract
- Tapioca starch or arrowroot powder
Beverages
- Coffee
- Electrolyte drinks or powders (sugar-free)
- Tea
- Mineral water
- Unsweetened nut milks (e.g. cashew milk, almond milk)
Don’t forget to sign up for the Keto Reset Digest, our keto-themed newsletter. You’ll get:
- Exclusive unpublished commentary about new research, trends, discussions and observations about the ketogenic diet
- The best curated keto content and research
- Appetizing, nourishing keto recipes
- 20% off any keto products in the Primal Kitchen® Keto Collection
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Keto, Paleo, Vegan, Mediterranean
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Good Morning AmericaGoing 'keto'? Here's everything to know about the trendy ketogenic dietThe ketogenic diet, described as “Atkins on steroids” for its focus on foods high in fat and low in carbohydrates, is an increasingly popular diet, with more than 25 million posts about it on Instagram alone. If you’re looking to start the trendy diet in the New Year, here is what you need to know. What is the ketogenic diet?Good Morning AmericaDry January: What is it and how beneficial can giving up alcohol be?The Dry January campaign was started in 2013 by Alcohol Change U.K., a charity focused on reducing alcohol harm. What are the health benefits of Dry January? While research on how quitting alcohol for a month affects your body is still limited, several studies have shown psychological and health benefits.Good Morning AmericaTop 10 tips to navigate Whole30 without crashing and burningThe Whole30 program, based on a bestselling book, eliminates food groups like sugar, grains, dairy and legumes from participants' diets for a full 30 days. With many people starting Whole30 in January, after the holidays are over, "GMA" asked certified health coach Brooke Brennan to share her top tips. Brennan, a mother of two from Florida, has done the Whole30 three times herself and supported countless clients, family and friends through it as well.ABC NewsActor Jeremy Renner in 'critical but stable condition' after snow plowing accident in RenoActor Jeremy Renner was injured while plowing snow on Sunday, leaving him in "critical but stable condition," according to his publicist. "As of now, we can confirm Jeremy is in critical but stable condition with injuries suffered after experiencing a weather related accident while plowing snow earlier today," the publicist, Samantha Mast, told ABC News affiliate KABC. Renner was airlifted to a local hospital from the site of the incident in Reno, Nevada, the Washoe County Sheriff's Office said.ABC NewsNew Year's Eve shooting in Alabama leaves 1 dead, 9 injuredOne person is dead and nine are injured following a shooting on New Year's Eve in Mobile, Alabama. The shooting happened around 11:14 p.m. local time on the 200 block of Dauphin Street, according to the Mobile Police Department. The victims, ages 17 to 57, were transported to local hospitals with injuries ranging from non-life-threatening to severe.ABC NewsNo other arrests likely in Idaho murders, chief says: 'We believe we have our guy'A 28-year-old graduate student arrested in connection with the murders of four University of Idaho students is believed to be the only suspect in the high-profile case, authorities said. "We believe we have our guy, the one that committed these murders," Moscow Police Chief James Fry told ABC News Saturday. Fry said he does not anticipate additional arrests in connection with the murders of roommates Kaylee Goncalves, Madison Mogen and Xana Kernodle, and Kernodle's boyfriend, Ethan Chapin, who were all stabbed to death in the girls' off-campus house on Nov. 13.ABC NewsJan. 6 'disqualifies' Trump from GOP presidential nomination, Asa Hutchinson saysArkansas' Republican Gov. Asa Hutchinson said Sunday that the pro-Trump Jan. 6, 2021, insurrection on Capitol Hill "disqualifies" Donald Trump from winning the 2024 GOP nomination as he considers his own challenge to the former president. Karl pressed Hutchinson on if that view meant he definitively wouldn't support Trump should Trump emerge as the Republican nominee for the White House in two years.ABC News'This Week' leader Dax Tejera, who died at 37, remembered as a champion of journalism and peopleIn October, Dax Tejera was at the home of Dr. Anthony Fauci as ABC "This Week" co-anchor Jonathan Karl prepared to interview the White House's chief medical adviser on the eve of his retirement from public service. It was the latest of many newsmaker interviews Tejera had supervised in his years as a TV producer, including at the helm of "This Week." One small detail did not escape his attention: As prep for the interview, Tejera had wanted the "This Week" team to track down a Fauci bobblehead to potentially use during questions about Fauci's sudden fame the last few years.ABC NewsFirst Gen Z member elected to Congress prepares for new job on Capitol HillThe 118th Congress will see a number of historic "firsts" -- the first woman and LGBTQ representative from Vermont, the first Latina representatives from Oregon and the first member of Generation Z, those born from 1997 to 2012. While he'll be going from driving Ubers to making $174,000 a year as a member of Congress, Frost said he's struggled to find an apartment because of bad credit -- and sat down with ABC News Chief Washington Correspondent and "This Week" co-anchor Jonathan Karl just after learning one of his applications had been rejected. "It's not cheap," Frost told Karl in an exclusive interview at Capitol Hill institution Bullfeathers.Good Morning AmericaI lost 120 pounds on the keto diet. Here are my best tips, recipesSuzanne Ryan weighed nearly 300 pounds when she decided to make a change. Ryan, a mom from the San Francisco area, started following the ketogenic diet, a diet focused on foods high in fat and low in carbohydrates. Five years later, Ryan, who documents her weight loss journey online, has lost 120 pounds and transformed not just her body but her life.Good Morning AmericaDog joins 3-year-old during timeout in sweetest viral photoA photo of a dog standing beside his 3-year-old owner during a timeout is getting tons of love on social media. Jillian Smith of Norwalk, Ohio, shared the image last month of her son Peyton and their English Mastiff, Dash, onto Facebook where it's been shared 43,000 times. "I just happened to have my phone on me at the time he was in timeout and took the picture," Smith told "Good Morning America."ABC NewsSan Francisco sees record rain as flooding shuts down highwaySan Francisco has seen one of its wettest days on record, as a winter storm brought flooding and heavy snow to California. More than 5 inches of rain has fallen in downtown San Francisco on Saturday, setting a new daily record, the National Weather Service for the San Francisco Bay Area said. As of 5 p.m. local time, 5.45 inches of rain had been reported in downtown San Francisco -- making it the second-wettest day in the area since records began in 1849, the agency said.ABC NewsAmerican Airlines ground crew employee killed in accident at Alabama airportA ground crew employee with an American Airlines carrier was killed in an accident at the Montgomery Regional Airport in Alabama on Saturday, airport officials said. The airport was closed for hours following the incident, which occurred around 3 p.m. local time. "We are devastated by the accident involving a team member of Piedmont Airlines, an American Airlines regional carrier, at Montgomery Regional Airport (MGM)," a spokesperson for American Airlines said.ABC NewsSupreme Court's John Roberts says judicial system 'cannot and should not live in fear'The U.S. Supreme Court dominated headlines and our political discourse in 2022 down to the final days with its narrowly divided decision on Title 42 capping off a truly historic year. On Saturday, Chief Justice John Roberts used his annual year-end report to address the avalanche of criticism, political attacks and threats of violence that besieged the court in 2022. Roberts alluded to the protests outside the justices' homes and the attempted assassination of Justice Brett Kavanaugh, though does not directly cite specific controversies or cases from the past year.ABC NewsWorld leaders pay tribute to Pope Benedict XVI after his deathPope Emeritus Benedict XVI's passing has prompted condolences and remembrances from leaders the world over. President Joe Biden called him a "renowned theologian, with a lifetime of devotion to the Church, guided by his principles and faith." "I had the privilege of spending time with Pope Benedict at the Vatican in 2011 and will always remember his generosity and welcome as well as our meaningful conversation," Biden said in a statement.ABC NewsBarbara Walters remembered as paving 'the way for so many'The death of Barbara Walters, a trailblazing TV icon who broke down barriers during her illustrious five decades long career, has led to tributes from her peers and other prominent figures on her life and legacy. Walters died Friday at her home in New York the age of 93. The legendary anchor was the first female anchor in evening news in 1976 , won 12 Emmys awards, inducted into the Television Academy Hall of Fame in 1989 after 25 years and launched "The View" in 1997 and interviewed many presidents including Richard Nixon, Ronald Reagan and Barack Obama.ABC NewsWill the US plan for testing travelers from China help stem the spread of COVID?The Centers for Disease Control and Prevention announced this week it would require a negative COVID-19 test from all travelers arriving to the U.S. from China as well as those from Hong Kong and Macau. It comes as China experiences a surge of COVID-19 cases and hospitalizations after dropping its so-called "zero COVID" policy. "CDC is announcing this step to slow the spread of COVID-19 in the United States during the surge in COVID-19 cases in the People's Republic of China given the lack of adequate and transparent epidemiological and viral genomic sequence data being reported from the PRC," the CDC said in a statement.ABC NewsMother sues school district after 8th-grade daughter allegedly strip searchedThe mother of an Ohio middle schooler is suing her daughter's school district, alleging a nurse's aide strip searched the girl. On Sept. 27, the unnamed middle schooler — a current eighth grade student at Eastlake Middle School — was approached by another student who asked to leave her vape pen in the teen's gym locker, according to the lawsuit. The student "begrudgingly agreed," the lawsuit states.ABC NewsApple's value plunged nearly $1 trillion in 2022. Here's what that says about the economyApple marked a grim milestone this week, falling about $1 trillion below a peak reached in 2022. The company's shares rallied in recent days, but the massive loss in value reflects difficult economic times for companies across the tech industry and beyond. Apple's performance, meanwhile, fell right in between those two indexes, dropping 27% over the course of the year.
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Keto, Paleo, Vegan, Mediterranean
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The Primal Blueprint, and the book of the same name, offers a framework for achieving your personal best health, vitality, and longevity. It is organized into 10 Primal Laws derived from anthropology, sociology, biology, psychology, and common sense. These laws describe the diet, movement, and lifestyle practices that lead to optimal gene expression—the practices that have allowed humans to thrive for hundreds of thousands of years, but which many people struggle to achieve in the modern world.
Today we will talk about the two Primal Laws that describe how to eat according to the Primal Blueprint.
What Is a Primal Diet?
A Primal diet is not a “diet” in the way the word is commonly used. It’s not a rigid set of rules centered around caloric restriction or “allowed” foods, usually prescribed for the express purpose of weight loss. Instead, a Primal diet honors, approximates, and emulates the spirit of the dietary environment available to humans for most of our history.
To eat according to the Primal Blueprint means choosing foods that provide the body with all the building blocks it needs to function (amino acids, fatty acids, nutrients, and more) while avoiding foods, and modern “frankenfoods,” that erode your health. It means giving your body all the energy it needs to be strong, active, and well.
In answer to the hugely contentious question of which diet—plant-based, vegan, carnivore, Mediterranean, “everything in moderation”—is best, the Primal Blueprint puts forth a simple answer: The best diet for humans is one comprising the foods that humans are designed to eat.
Primal Diet: Ancestral Eating in the Modern World
Despite what you might have heard about Primal, paleo, and the more general ancestral health movement, the goal isn’t to get you to eat “like a caveman.” For one thing, many of the foods that were around millennia ago have been changed by natural evolution and human agriculture. Furthermore, the foods your far-back ancestors ate depended entirely on the geographic location from which they hailed.
The environments in which we eat are also different. Food has never been more abundant and easier to procure. We are more stressed, more rushed, and more sedentary. We are less exposed to dirt and the accompanying microbes that populate the gastrointestinal tract.
In short, the idea isn’t that we should be eating exactly like our ancestors did. The Primal Blueprint takes lessons from human history and modern science to decide what, when, why, and how (much) to eat—and, importantly, what to avoid. Primal Laws #1 and #2 cover the what and the why. The how and when are discussed extensively here on the blog; I’ll provide an overview in this post.
The Primal Blueprint Diet Laws
The 10 Primal Laws start with diet—what to eat and what to avoid. That’s because of all the environmental inputs we can leverage for proper gene expression, diet arguably has the biggest impact in the shortest time.
Primal Law #1: Eat lots of animals, insects, and plants.
This is the basic description of everything our ancestors ate to get the protein, fats, carbohydrates, vitamins, minerals, antioxidants, phenols, fiber, water, and other nutrients necessary to sustain life, build strong muscles, expend lots of energy each day moving about, maintain healthy immune systems, evolve larger brains, and raise healthy children.
As you can see, this law leaves plenty of room for you to structure your diet according to your personal tastes, preferences, and needs. Perhaps you prefer to eat relatively more plants than animals, or vice versa. You might be a gourmand who takes great pleasure in creating elaborate dishes and trying new foods, or maybe you’re content to repeat a few simple meals over and over. As long as you prioritize close-to-nature foods from these broad categories, you’re headed in the right direction.
Read more about Law #1 and get specifics about what to eat according to the Primal Blueprint here.
Primal Law #2: Avoid poisonous things.
Humans’ ability to exploit almost every corner of this earth was partly predicated on their ability to consume vastly different types of plant and animal life. Exploring a new environment and trying new foods posed a danger: the new food might contain potent toxins.
You probably don’t have to fear food-borne illness anymore, aside from an occasional bout with non-lethal food poisoning. Instead, we contend with ubiquitous modern foods that undermine our health more slowly and more insidiously. Whereas our ancestors’ keen senses of smell and taste helped sort out the good from the bad, our ability to distinguish good from bad is now thwarted by food manufacturing and clever marketing.
Understanding what to eat is only half the battle. You still have to translate that knowledge into action. Here are some other factors that come into play.
Macronutrient intake
Protein: Protein takes priority. The amino acids in protein don’t just go toward making muscle. They’re necessary for all structures in the body, for making hormones and neurotransmitters, and for facilitating enzymatic reactions. Protein is also highly satiating, quelling excessive hunger and the urge to snack around the clock. Most people probably aren’t eating nearly enough protein, especially as they get on in years.
Carbohydrates: Primal is a “low-carb diet” in comparison to the Standard American Diet, and similar ilks, in which grains and sugars run rampant. A primary goal of the Primal Blueprint is for you to become fat-adapted, so fat becomes a primary fuel instead of glucose (sugar). That doesn’t mean Primal is anti-carb. Carbs are fuel, but excessive carb intake leads to chronically high insulin and the health consequences you can expect as a result. Limit your carb intake to nutrient-dense varieties and only in the amount that you need to provide glucose to the brain and fuel your activities. (Hint: it’s less than you probably think.)
Fats: Learn to love them. Fats are the fuel of choice in the Primal Blueprint. Beside providing energy, they are necessary for certain crucial metabolic functions and have little to no impact on insulin. On a Primal eating style, the plurality of your calories will likely come from healthy fats.
What about calories?
Most popular diets look at overall calories as the main factor in weight loss, weight gain, and, by implication, overall health. They don’t care about where those calories come from. Despite that age-old Conventional Wisdom mantra that “a calorie is a calorie,” for reasons I explain in depth elsewhere, a calorie is not a calorie. The different macronutrients we eat have different effects in the body, and diets that focus only on calorie restriction miss the point of eating to be healthy, not just skinny.
That doesn’t mean that calories don’t matter. They do. Or rather, it’s important not to intake a lot more energy than you expend over the course of weeks, months, and years. Energy excess is a catalyst for many downstream health issues. I just don’t think calorie counting is the answer for most people.
That’s why the Primal Blueprint doesn’t prescribe specific calorie intakes. Our genes want us to be lean and fit. And that starts with eating from the long list of Primal Blueprint healthy foods and trying to avoid that other list of grain-laden, sugary, processed, and otherwise unhealthy foods.
When: Meal timing, fasting, and seasonal eating
Remember that our genes are accustomed to the way our ancestors ate: intermittently, sporadically, sometimes in large quantities, and sometimes not at all for days. This random or “non-linear” eating pattern kept their bodies in a constant state of preparedness. That said, for newcomers to the Primal Blueprint, what you eat is more important than when. There’s no point worrying about carb cycling or optimal meal timing if you’re still eating mostly grains and sugars. That’s all stuff you can worry about down the road.
When you’re ready, I’ve written about intermittent fasting (IF) extensively on the blog. As I’ve said many times, when it comes to health and longevity, most of the magic happens when we aren’t eating. It’s important to give your body time to engage in the maintenance, repair, and building processes that are inherent to health and healthy aging. IF has incredible benefits, and you have options when it comes to implementation.
Lastly, seasonal eating isn’t mandatory, but it can be a great way to vary your carb sources and keep your food interesting. If you’re shopping at your local farmer’s markets, you’ll naturally find different options in the summer, fall, winter, and spring.
A Final Word about Food Quality
Although it’s not explicitly covered by the Primal laws, food quality is an important consideration for Primal eating. In a perfect world, a Primal diet would comprise grass-fed/pastured beef and dairy products, pastured chicken and pork, wild seafood, and produce raised organically or pesticide-free.
The world isn’t perfect, of course, and the “ideal” foods aren’t always available or budget-friendly (although it’s worth pointing out that few things are a better investment of time and money than high-quality food). The goal of a Primal diet is to eat the best foods you can, understanding that you might need to compromise on organic or buy conventionally raised meat sometimes. Don’t sell yourself short, but also don’t let perfect be the enemy of good.
I started Primal Kitchen in order to make healthy eating easier and more delicious. What started out as just mayo has blossomed into an entire line of better-for-you condiments, sauces, oils, and dressings. Selfishly, I was sick of having to make all my own condiments at home. I also heard over and over from people in the Primal community that convenience was a major barrier to fully embracing a Primal way of eating. So, I made products with avocado oil and without refined sugar, seed oils, or other questionable ingredients—products that make meat and vegetables taste good. Now, if you do have to compromise, it won’t be on flavor.
As I said, I think diet is the foundation of good health. If you’re new to the Primal Blueprint, start with Laws #1 and #2. To learn more about the other pillars of health, check out the Primal Blueprint movement and lifestyle laws.
About the Author
Mark Sisson is the founder of Mark’s Daily Apple, godfather to the Primal food and lifestyle movement, and the New York Times bestselling author of The Keto Reset Diet. His latest book is Keto for Life, where he discusses how he combines the keto diet with a Primal lifestyle for optimal health and longevity. Mark is the author of numerous other books as well, including The Primal Blueprint, which was credited with turbocharging the growth of the primal/paleo movement back in 2009. After spending three decades researching and educating folks on why food is the key component to achieving and maintaining optimal wellness, Mark launched Primal Kitchen, a real-food company that creates Primal/paleo, keto, and Whole30-friendly kitchen staples.
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Keto, Paleo, Vegan, Mediterranean
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Now and then I’ll read comments on keto discussion forums that gloat about being able to eat anything if they’re just sure to stay below 50 grams of carbs a day. I’ll be direct here and say this is the wrong way to do keto. Unfortunately, many people get overzealous about macro counts and lose sight of the bigger picture. Reaching ketosis is never the end goal. You want health, energy, vitality. How you get there matters.
It’s true that the ketogenic diet uses a macronutrient framework that looks roughly like this:
- Carbohydrates below 50 grams per day (around 5-10% of total caloric intake)
- Protein sufficient to meet physiological needs and goals (generally 15-25% caloric intake)
- The rest from healthy fats
Within that framework, there is generous room to fulfill your body’s nutrient requirements and include ample vegetable—and even some fruit—intake.
My hope is that this guide will leave you feeling you have an incredibly vast array of appetizing, nutritious options. The truth is you CAN create an effective keto diet from an expansive range of whole, nutrient-dense foods.
Healthy Fats
Because we want to increase our healthy fat intake on a ketogenic plan, I’m starting with fats.
First and foremost, avoid industrial seed oils. Steer clear of anything hydrogenated or partially hydrogenated. Choosing the right fats to keep your fatty acids in balance is important, but it’s not something to get overly stressed about.
Use fats appropriately at temperatures and in storage conditions that maintain their stability and nutrient value.
Here are some healthy fat options:
Saturated and monounsaturated fats: Great for higher temp cooking and for making fat bombs.
- Cheese (see dairy)
- Butter
- Ghee
- Coconut Oil
- Lard
- Tallow
- Sustainably Sourced Red Palm Oil
- Avocado oil
Monounsaturated fats (MUFAs): Best for low temp sauteeing and cold use.
- Extra virgin olive oil
- Extra virgin avocado oil
- Bacon fat—actually a mix of saturated and monounsaturated, but surprisingly high in monounsaturated fat; great for sautéed vegetables
- Duck fat—also a mix of saturated and monounsaturated, but surprisingly high in monounsaturated fat)
- Macadamia nut oil—very low in PUFAs
Polyunsaturated fats (PUFAs): Know the difference. Some should be completely off the menu, like over-processed vegetable oils (corn and canola), but others can have a regular place at the ketogenic table.
Most seed-based oils are high in polyunsaturated fats. Unfortunately, seed oils are typically extracted in ways that can destroy the nutrients. Be sure to look for cold-pressed versions, and don’t heat these oils.
- Hemp oil
- Flax oil
- Chia oil
Vegetables and Fruits
Many people falsely assume they have to forgo the benefits of vegetables and especially fruit with a keto diet. The best source of vegetables are above-ground varieties, which are nutrient-dense yet low in carbohydrates. Dark leafy greens and cruciferous veggies are excellent options.
Take time to learn how many carbs are in each kind of produce. I recommend carefully limiting root vegetables and tubers, as well as most fruits, during keto phases. These don’t deliver the best bang for your buck in terms of getting the most nutrient-dense food for the fewest carbs. If you’re an endurance athlete or you participate in a physically demanding sport or other activity, you can incorporate more starchy vegetables around the window of your workout to refuel as truly needed.
Here are some lower carb vegetable and fruit options:
- Leafy greens: spinach, arugula, Swiss chard, various lettuces like romaine and iceberg, purslane, dandelion greens, watercress, mustard plant, beet greens, and endive
- Cruciferous veggies: broccoli, cauliflower, and cabbage, kale, Brussels sprouts, collard greens
- Green beans
- Avocados
- Bok choy
- Mushrooms (all varieties)
- Zucchini
- Summer squash
- Asparagus
- Fiddlehead ferns
- Broccolini
- Cucumbers
- Berries (in moderation)
Proteins
Protein offers a high satiety factor and is needed to build and maintain lean mass. Enjoy a variety of meat, fowl, seafood, and eggs. Organs are some of the most nutrient-dense foods on the planet, so be sure to include them in your diet! Limit cured meats to those that don’t contain sugar or nitrates.
Here are some great meat/protein options:
- Small, oily fish (salmon, mackerel, anchovies, sardines, herring)
- Other wild-caught fish and other seafood (some farmed are okay, too)
- Bivalves (oysters, mussels, clams, scallops)
- Fowl: chicken, turkey, duck, goose, Cornish hen
- Lamb
- Grass-fed beef
- Pasture-raised eggs (chicken and duck)
- Organ meats: liver, heart, kidney, sweetbreads
- Bacon (look for brands without sugar added)
- Pasture-raised pork
Dairy
For the best nutrition, look for full-fat, pastured dairy. (I don’t eat low-fat or fat-free dairy whether or not I’m doing keto.) Dairy has natural sugars, even if there are no added sweeteners, so be mindful about your intake. Here are some of the best options for those who choose to include dairy within a ketogenic eating plan.
- Raw hard cheeses (best bet: rich in K2, low in carbs, high in nutrients)
- Raw soft cheeses
- Full-fat plain Greek yogurt
- Full-fat milk and cream
- Fermented drinks like kefir (plain and full fat, but still watch carb content on these!)
Herbs and Spices
Herbs and spices can add new levels of flavor to vegetables, meats, and sauces. Use them generously. Here are some of my staples, but any herbs and spices are on the menu.
- Sea salt or Himalayan pink salt
- Black pepper
- Cinnamon
- Turmeric
- Cayenne
- Cumin
- Cilantro
- Basil
- Oregano
- Dill
- Rosemary
- Parsley
- Chili powder
- Saffron
- Cardamon
Nuts and Seeds
Nuts and seeds make for great snacking options in moderation. They offer healthy fats and essential minerals, but they also contain varying amounts of carbohydrates.
The best low-carb/high-fat nut options are:
- Macadamia nuts
- Brazil nuts
- Pecans
- Hazelnuts
Some of the higher-carb nut options (to be more mindful of consuming) are:
- Pistachios
- Cashews
- Almonds
- Walnuts
Sauces and Condiments
Your best bet is to make your own sauces and condiments, or purchase them from a Primal source that does not use sugar in the ingredients. (PRIMAL KITCHEN® mayos, dressings and oils fit the bill perfectly.) This is the best way to avoid hidden sugars and sweeteners, yet still get the creaminess you crave! Here are some sauces and condiments that can complement a ketogenic plan (again, keep in mind the carb content of each):
Sweeteners
Sometimes we want a little added sweetness. When choosing a sweetener, avoid anything that will spike insulin or knock you out of ketosis. Some artificial sweeteners may not affect insulin but can compromise gut biome health. Stevia and monk fruit are two natural sweeteners that have no or low glycemic impact.
Of course, there is no need for sweeteners on keto, so if you feel like you can do without them, by all means!
Don’t forget to sign up for the Keto Reset Digest, our keto-themed newsletter. You’ll get:
- Exclusive unpublished commentary about new research, trends, discussions and observations about the ketogenic diet
- The best curated keto content and research
- Appetizing, nourishing keto recipes
- 20% off any keto products in the Primal Kitchen® Keto Collection
If you'd like to add an avatar to all of your comments click here!
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Keto, Paleo, Vegan, Mediterranean
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“Interesting New Yorker article on carnivory. One big problem with a carnivore diet is that it’s expensive. Obviously, it’s somewhat offset by the fact that one isn’t buying a lot of the other food people usually buy, but it’s still going to be quite costly.
The other problem is that for many of us, it’s unappetizing. I grew up eating a wide variety of vegetables, mostly grown in my dad’s garden. We also ate meat or fish with most meals, but we never ate meat, poultry or fish exclusively. I really like veggies and remain unconvinced that eliminating them is the long-range answer for me and my family. For that reason, I prefer to stick with a more paleo way of eating.“
Mark Sisson is the founder of Mark’s Daily Apple, godfather to the Primal food and lifestyle movement, and the New York Times bestselling author of The Keto Reset Diet. His latest book is Keto for Life, where he discusses how he combines the keto diet with a Primal lifestyle for optimal health and longevity. Mark is the author of numerous other books as well, including The Primal Blueprint, which was credited with turbocharging the growth of the primal/paleo movement back in 2009. After spending three decades researching and educating folks on why food is the key component to achieving and maintaining optimal wellness, Mark launched Primal Kitchen, a real-food company that creates Primal/paleo, keto, and Whole30-friendly kitchen staples.
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Keto, Paleo, Vegan, Mediterranean
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“Regarding this week’s SWS, I believe you are conflating a cliched pop culture term, that doesn’t really have an agreed-upon definition with a complete misunderstanding of what monastic life actually is. Frankly, it’s a mess. Spending a period of time, away from distractions and outside influence in order to focus, think deeply, and crystallize one’s ideas followed by getting those ideas out in the world is how real progress is made. Breakthroughs don’t happen through groupthink or committees. I could go on, but basically, you are suggesting a false choice.“
Mark Sisson is the founder of Mark’s Daily Apple, godfather to the Primal food and lifestyle movement, and the New York Times bestselling author of The Keto Reset Diet. His latest book is Keto for Life, where he discusses how he combines the keto diet with a Primal lifestyle for optimal health and longevity. Mark is the author of numerous other books as well, including The Primal Blueprint, which was credited with turbocharging the growth of the primal/paleo movement back in 2009. After spending three decades researching and educating folks on why food is the key component to achieving and maintaining optimal wellness, Mark launched Primal Kitchen, a real-food company that creates Primal/paleo, keto, and Whole30-friendly kitchen staples.
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Keto, Paleo, Vegan, Mediterranean
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Ideally, your keto diet comprises mostly animal proteins, low-carb vegetables, and healthy fats—but sometimes you have a sweet tooth that needs satisfying. Or maybe you’re going to a birthday party, graduation picnic, or other celebration, and you want to bring a treat that won’t derail your low-carb way of eating. That’s where these keto desserts come in.
Typical desserts made with flour and sugar are off the menu for keto dieters due to their usually sky-high carbohydrate content. These 15 keto dessert recipes are made with keto-friendly ingredients—nut flours, coconut products, and low-carb, keto-approved sweeteners like monk fruit and stevia—that keep them low-carb and also Primal-approved. (Allulose and sugar alcohols are other acceptable sweeteners that you can sub into these recipes.)
Enjoy!
15 Keto Dessert Recipes
Chocolate-y Keto Treats
1. Keto Chocolate Chip Cookies (Gluten Free)
Our take on the classic, so good they’ll have you asking, “Chips a-who?”
Lindsay Taylor, Ph.D., is a senior writer and community manager for Primal Nutrition, a certified Primal Health Coach, and the co-author of three keto cookbooks.
As a writer for Mark’s Daily Apple and the leader of the thriving Keto Reset and Primal Endurance communities, Lindsay’s job is to help people learn the whats, whys, and hows of leading a health-focused life. Before joining the Primal team, she earned her master’s and Ph.D. in Social and Personality Psychology from the University of California, Berkeley, where she also worked as a researcher and instructor.
Lindsay lives in Northern California with her husband and two sports-obsessed sons. In her free time, she enjoys ultra running, triathlon, camping, and game nights. Follow along on Instagram @theusefuldish as Lindsay attempts to juggle work, family, and endurance training, all while maintaining a healthy balance and, most of all, having fun in life.
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To eat fruit or not to eat fruit. That is the question.
It turns out that fruit is a contentious and sometimes confusing topic within the low-carb community. Some low-carb advocates argue that fruit should be strictly limited or avoided altogether, both because of the carbs and because they’re wary of fructose. Yet some of the staunchest carnivore diet proponents are now incorporating fruit and promoting a “meat and fruit” approach. That’s right, carnivore—billed as the ultimate zero-carb diet—now allows fruit (depending on who you ask).
Even for folks who have no particular philosophical sway against or in favor of fruit consumption, it can be hard to decide which fruits, and how much, to include if they’re aiming to reduce carbs.
My stance has always been that fruit is a natural but not necessary part of the human diet. Sure, it’s higher in carbs than meat or vegetables (on average), but fruits also come packaged with fiber, nutrients, and antioxidants that do a body good. Fruit can be a great way to add carbs around workouts if you so desire. Biting into the first perfectly ripe peach of the summer is a wholly hedonic experience.
But for folks watching their carb intake, and especially for those following a very low-carb ketogenic diet, it won’t do to chow down on massive bowls of fruit salad for breakfast. Here’s how I weigh the relative merits of different fruit options.
Choosing the Best Low-Carb Fruits
There’s no definitive algorithm that can spit out a low-carb acceptability rating for a given fruit, but the factors below are the ones I consider relevant to this question.
1. Start with the amount of carbohydrates and fiber in a typical serving.
Carbohydrates because… obviously, and fiber because fiber doesn’t get absorbed and converted into glucose. Instead, it mostly travels through the gut, where commensal microbes “feed” on certain types. That’s why some people only count net carbs, which is total carbs minus fiber.
I don’t bother getting that granular. Counting total carbs is less work and avoids debates about whether to subtract fiber from all sources or only certain ones. Just understand that if you’re comparing two pieces of fruits with similar carb content, the higher fiber one will probably have less of an impact on blood sugar.
You can stop there, or you could also…
2. Consider the antioxidant value.
Antioxidants are compounds that help mitigate cellular damage due to free radicals, and fruit happens to be a terrific source of antioxidants (although herbs and spices are even better). But not all fruit is created equal here. The antioxidant power of different foods is measured by Oxygen Radical Absorbance Capacity, or ORAC.1 Higher is better.
3. Consider the glycemic index (GI) and glycemic load (GL).
Glycemic index measures how much individual foods raise blood sugar when you eat a certain amount of carbohydrate—50 grams of carbs from pineapple or 50 grams of carbohydrates from cantaloupe, for example, compared to 50 grams of carbohydrates from pure glucose. Glycemic load takes into account a typical serving size of each food item, making it more useful. Watermelon, for instance, has a GI in the medium range but a relatively low GL because it’s mostly water.
GI below 55 is considered low, 56 to 69 medium, and 70 or above high.
Low GL is 10 or below, medium is 11 to 19, and high is 20 or greater.
All else being equal, select lower GI/GL fruits.
4. Nutrient profile.
Finally, you might consider what specific nutrients a given fruit is particularly rich in. If you’re trying to boost potassium intake, you might go for avocado, guava, or kiwi. For B6, opt for durian (hold your nose).
Top 8 Low-Carb Fruits
Without further ado, this is my not-entirely-scientific top 8 fruits that I’d recommend for carb-conscious Primal eaters.
Note that the values below are approximate. Depending on what sources you use, you might arrive at slightly different values.
Berries
Blackberries, raspberries, strawberries, blueberries, boysenberries—they’re all good! Berries are going to deliver the most antioxidants (highest ORAC scores) of all the fruits on this list.
Carbs per ½-cup serving: 7 to 11 grams (2 to 4 grams of fiber)
ORAC: >4000 (wild blueberries clock in at 9621)
GI: 25 (blackberries, raspberries) to 53 (wild blueberries)
GL: 2 to 4
Cherries
Cherries are up there with berries in terms of their antioxidant value.
Carbs per ½ cup (about 10 cherries): 12 grams (2 grams fiber)
ORAC: 3747
GI: 25
GL: 4
Kiwi
Kiwis are underappreciated, probably because of their hairy skin and, let’s face it, seedy interior. But one kiwi delivers around 85 percent of your daily vitamin C requirements (almost twice as much as an orange, ounce for ounce) and 31 percent of daily vitamin K.
Carbs per kiwi: 10 grams (2 grams fiber)
ORAC: 862
GI: 50
GL: 7.3
Grapefruit
Half a grapefruit, which boasts a low glycemic load, will net you around half your vitamin C for the day. Just don’t ruin it by sprinkling sugar on top.
Carbs per ½ medium grapefruit: 14 grams (2 grams fiber)
ORAC: 483
GI: 22
GL: 2.4
Apricots
If you’re looking for a bite-sized fruit morsel to satisfy a small sweet craving, look no further.
Carbs per apricot: 4 grams (1 gram fiber)
ORAC: 1100
GI: 34
GL: 3.8
Cantaloupe
Cantaloupe is similar in potassium to banana for about half the carbs. It’s also delicious when wrapped in prosciutto. Not every fruit can say that.
Carbs per 1 cup serving: 13 grams (1.5 grams fiber)
ORAC: 319
GI: 65
GL: 4
Guava
You might be surprised to see a tropical fruit on this list since they tend to be high in carbs. (Indeed, this is the highest-carb option here, though it’s not astronomical by any means.) But guava has a low GI and GL and, more importantly, it is a nutritional powerhouse. One cup of guava blows other fruits out of the water, delivering 500 percent of your daily requirement of vitamin C (five times as much as a medium orange), 688 mg of potassium (about 1.5 medium bananas, which would come packaged with 40 grams of carbs), and 42 percent of the daily value for copper.
Carbs per 1 cup serving: 24 grams (9 grams fiber)
ORAC: 1422 to 2550
GI: 24
GL: 5
Avocado
Of course, we couldn’t have a best fruits list that omitted the avocado. Besides its healthy fat content—one of the reasons avocado is the darling of the keto world—it packs respectable amounts of B vitamins, folate, vitamin K, potassium, copper, and antioxidants to boot.
Carbs per 1 avocado: 12 grams (9 grams fiber)
ORAC: 1922
GI: 10
GL: 9
Do You Like What You See?
I’m guessing I just angered or bewildered some of you. Rest assured, just because your favorite fruit doesn’t appear here doesn’t mean it’s not “Mark approved.” All of this is somewhat subjective.
I don’t want you overthinking this stuff anyway. The goal is to be mindful about what goes in your body, not to obsess about the relative merits of one plum versus three apricots. That kind of obsessing is worse for your health than any amount of fruit ever could be. Any fruit is going to be a better, more Primal-friendly option than the hyperprocessed junk lining your supermarket shelves.
Ok, that’s it for today. What fruits would have made your list? Any favorites that you feel I overlooked here? Let me know in the comments.
Mark Sisson is the founder of Mark’s Daily Apple, godfather to the Primal food and lifestyle movement, and the New York Times bestselling author of The Keto Reset Diet. His latest book is Keto for Life, where he discusses how he combines the keto diet with a Primal lifestyle for optimal health and longevity. Mark is the author of numerous other books as well, including The Primal Blueprint, which was credited with turbocharging the growth of the primal/paleo movement back in 2009. After spending three decades researching and educating folks on why food is the key component to achieving and maintaining optimal wellness, Mark launched Primal Kitchen, a real-food company that creates Primal/paleo, keto, and Whole30-friendly kitchen staples.
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“Methane suppressants for cows to curb climate change.
Hmm… Would it stop farting in humans? It could be the blockbuster pill of the decade. Imagine teenagers beating a path to your door with $15 each for a pack of pills to stop farting before a big date night. Early retirement for whoever markets that. Dumber stuff has made people rich.“
Mark Sisson is the founder of Mark’s Daily Apple, godfather to the Primal food and lifestyle movement, and the New York Times bestselling author of The Keto Reset Diet. His latest book is Keto for Life, where he discusses how he combines the keto diet with a Primal lifestyle for optimal health and longevity. Mark is the author of numerous other books as well, including The Primal Blueprint, which was credited with turbocharging the growth of the primal/paleo movement back in 2009. After spending three decades researching and educating folks on why food is the key component to achieving and maintaining optimal wellness, Mark launched Primal Kitchen, a real-food company that creates Primal/paleo, keto, and Whole30-friendly kitchen staples.
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Keto, Paleo, Vegan, Mediterranean
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One of the biggest complaints about keto is that meals aren’t exactly quick to prepare. Lunch can feel especially tricky. Before keto, you might have made a peanut butter and jelly sandwich or grabbed a quick sub on your lunch break. Keto-friendly lunches aren’t quite so simple.
But that doesn’t mean keto lunches are hard. Lunch can be as easy as grabbing last night’s leftovers or throwing together a quick salad with a can of tuna and your favorite Primal Kitchen dressing. You can even still have your favorite savory sandwiches; you just have to be more creative with the bread options.
Here are some of our favorite easy keto lunch ideas and recipes to prep ahead to make low-carb lunches a breeze.
Easy Keto Lunch Recipes
Mini Smoked Salmon Hand Rolls
These hand rolls are essentially rice-less sushi you can make at home in just a few minutes. They also make a great appetizer for your next get-together.
You can’t go wrong with a big salad made with tons of greens (which have virtually no net carbs), healthy fats from avocado, nuts and seeds, and salad dressing made with olive or avocado oil. Add any protein, and voila, a complete (and completely satisfying) meal.
Many low-carb breads you find at the store contain ingredients that a Primal eater wouldn’t want to consume. (Wheat gluten and canola oil? Pass.) This savory bread contains only Primal-friendly ingredients and is worth the effort.
Did the Internet ever decide whether or not a hot dog is a sandwich? Guess it is now. This recipe uses the bread recipe above to make keto-friendly hot dog buns, but you can also enjoy these loaded hot dogs without a bun. They’re great either way.
This sandwich features mouthwatering pork and ham paired with Swiss cheese, salty pickles, and mustard in a combo that’s more than the sum of its parts. It’s an ideal way to use up leftover shredded pork.
If you pack a lunch to take to work or school, you need pre-made keto lunch recipes. Here are some things you can prepare the night before, or in a big meal prep blitz on the weekend. Pack them in individual portions in the fridge so they’re easy to grab on your way out the door.
Primal Sloppy Joes
This recipe also includes low-carb buns that you can use for sandwiches and burgers, too! Pack the bun and meat separately, then heat up the meat and assemble when you’re ready to chow down.
Every keto eater should have a basic chicken salad recipe in their back pocket. Use leftover chicken or rotisserie chicken to make meal prep even easier. Serve wrapped in lettuce or collard greens, over a big mixed salad, or just eat it with a fork.
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Paleo and keto diets bad for health and the planet, says study
The health benefits of a meat-based versus a plant-based diet are often hotly debated both in the research community and by self-styled health gurus on social media platforms. A new study adds another checkmark to the plant-based column, this time looping in the environmental impact from choosing the paleo or keto diets over veganism. The findings, the researchers hope, could help people choose diets that are not only nutritious, but environmentally friendly as well.
When it comes to the more extreme ways of eating, the paleo and keto diets are on one side of the field, while veganism is on the other. Paleo dieters focus on meats, vegetables, fruits and nuts while avoiding beans and grains, while Keto practitioners dial back nearly all carbohydrates, focussing instead on meats and fats. Vegans avoid all animal products and animal byproducts in their diet.
While it's possible to find studies touting some benefits and some drawbacks on human health from both ways of eating, researchers out of Tulane University took a slightly different approach to comparing the eating plans: they tracked how much carbon dioxide paleo and keto diets release into the atmosphere versus a plant-based diet. Carbon dioxide is a key contributor to global warming trends, so understanding how it gets into the atmosphere can help mitigation efforts.
To compile their results, the researchers used information from a database they had previously developed called dataField, which tracks the carbon footprint of various foods. They also examined the nutritional impacts of the various types of diets by applying point values derived from the federal Healthy Eating Index to data from over 16,000 adults participating in the CDC's National Health and Nutrition Examination Study.
They found that for every 1,000 calories consumed, the keto diet generates nearly 3 kg of carbon dioxide, while the paleo diet releases 2.6 kg of the greenhouse gas into the atmosphere. Vegans, on the other hand, only release 0.7 kg of carbon dioxide for each 1,000 calories they consume, meaning that paleo and keto diets create nearly four times the greenhouse gas emissions as vegan diets. In the middle of the field, omnivores–who made up 86% of those in the study released 2.2 kg of carbon dioxide per 1,000 calories.
The researchers say their findings indicate that if only a third of omnivores switched to a vegetarian diet, the environmental impact would be akin to removing the carbon output of 340 million passenger vehicle miles on any given day.
Healthwise, the study gave the highest marks to pescatarian diets, which release 1.66 kg of carbon dioxide into the atmosphere per 1,000 calories consumed, so it forms a kind of compromise between nutritional quality and carbon emissions. Vegan and vegetarian diets followed close behind in terms of having high nutritional content, while keto and paleo diets lagged.
“Climate change is arguably one of the most pressing problems of our time, and a lot of people are interested in moving to a plant-based diet,” said study senior author Diego Rose. “Based on our results, that would reduce your footprint and be generally healthy. Our research also shows there’s a way to improve your health and footprint without giving up meat entirely.”
The study has been published in The American Journal of Clinical Nutrition.
Source: Tulane University
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Just because you're on a low-carb, high-fat diet doesn't mean you can't pull out the barbecue sauce. Yes, you can enjoy keto barbecue! But barbecue sauce often hides a lot of sugar, so you'll need to make sure you pick a keto BBQ sauce to slather on your meat. These are some of the best store-bought keto barbecue sauces you can buy (with a homemade option for inveterate DIYers).We're already more than halfway through spring, which means lots of people are starting to let their healthy diet resolutions and weight loss goals slide. But, for those living by a ketogenic diet, it may seem like there's an endless future stretching ahead of you full of bland chicken and vegetables with the smallest number of net carbs. Not so. As keto has caught on as a healthy lifestyle, as have paleo and Whole30, a slew of keto products have flooded the marketplace to deliver the big flavors you crave without the high carb count you're trying to avoid. And one of these flavors is the big, bold taste of barbecue sauce.Read more on Chowhound: Low carb barbecue recipes and tips We scoped out all of the barbecue sauces on the market that are keto-approved -- from classic flavors to specific styles -- and put together a list of the best store-bought keto barbecue sauce for you to enhance your braising, grilling and overall cooking game. Target A cult favorite, Primal Kitchen has been on the cutting edge of healthy living for years. Its classic barbecue sauce has the bold flavor that those on keto may be missing from their lives, thanks in part to cumin and chipotle powder. It can be used as a marinade and dipping sauce for all sorts of meat, as well as brushing it on ribs and chicken wings in the last few minutes of grilling for a flavor boost. The product is organic, too. You're receiving price alerts for Primal Kitchen classic barbecue sauce Read more: Best new grilling tools and gadgets Target Different than the classic sauce, Primal Kitchen's golden barbecue sauce mimics yellow mustard-based South Carolina barbecue sauce and omits the smoke for a sweet and tangy flavor instead (with the former coming from the natural sweetness in tomatoes and balsamic vinegar). Recommended for pulled pork and veggies, it also makes the perfect dipping sauce for grilled chicken strips. You're receiving price alerts for Primal Kitchen's Golden BBQ Sauce, Organic & Unsweetened, 8 oz, Pack of 2 Read more: How to start cooking healthier meals at home Amazon Love North Carolina-style barbecue? Lillie's Q creates as close a match as possible to the real thing, except this one has no sugar added. Dubbed Western Carolina Tomato, the sauce has a slight tang to it, just like vinegary Carolina barbecue sauce should. The brand recommends using this on pulled pork, brisket and smoked chicken. You're receiving price alerts for Lillie's Q zero sugar Carolina barbecue sauce (2-pack) Read more: The best keto snacks to buy online Amazon Sweetened with pineapple juice concentrate (which also adds a little extra tang), this keto- and Whole30-compliant barbecue sauce contains a delicious mix of spicy, smoky, tangy and naturally sweet BBQ sauce ingredients, like apple cider vinegar, tamarind, ginger, allspice and arbol chili powder. Be aware: It does contain grass-fed beef bone broth powder too, so is not suitable for anointing your grilled vegetarian and vegan dishes -- but it is extra savory and has a delicious smoky flavor. Also, it's cheaper on Thrive Market if you have a membership there You're receiving price alerts for The New Primal Classic barbecue cooking & dipping sauce Read more: Eat healthy with these 4 tech tools This sugar-free barbeque sauce contains sucralose, which is keto-friendly, but if you prefer to avoid artificial sweeteners, you'll want to skip it. Some reviewers suggest that it's a bit mild and like to add things like Dijon mustard and chipotle powder. Your mileage may vary, but it's affordable enough that it's worth a try. You're receiving price alerts for G Hughes smokehouse sugar free original BBQ sauce Amazon Sweetened with stevia, this sauce only has two carbs per serving. If it's not spicy or complex enough for you, you can always doctor it with cayenne, smoked paprika, garlic and more. Or, just make your whole batch of barbecue sauce yourself (see below for an easy keto recipe). You're receiving price alerts for Stevia Sweet barbecue sauce (2-pack) Amazon This condiment is everything you would expect from a barbecue sauce. It's sweet, spicy and tangy all at once. Containing no refined sugar (the sweetness comes mostly from dates), this product complements any cut of meat that's ready for grilling season, from BBQ chicken to pork chops to a roast. And it can add even more flavor to easy keto grilled vegetables as well. Homemade keto barbecue sauce Chowhound Have a few minutes? You can make your own low carb, sugar-free barbecue sauce with just a few keto-friendly ingredients, including mustard, apple cider vinegar, tomato paste and a few spices. In fact, making your own gives you a chance to develop the sauce to your taste buds, which can make being on a keto meal plan an easier pill to swallow. The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.
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Published August 4, 2022 6:44PM Updated 6:45PM Companies offering more vegan options More and more companies are hopping on the plant-based bandwagon. LOS ANGELES - Cracker Barrel just announced it is hopping on the meatless meat bandwagon and regular customers aren’t happy about it. In a post to its Facebook account, the iconic American diner announced it will begin carrying Impossible Sausage, a meatless breakfast patty made from plants. The option is now available on the restaurant’s Build Your Own Breakfast menu and needless to say the responses did not meet the restaurant’s enthusiasm for plant-based products. "You just lost the customer base, congratulations on being woke and going broke," commented one user. "Don’t you ever try to push that cr** in my direction. Stick to the basics that made your franchise a success," wrote another Facebook user. "Are you kidding me? Who do you think your customer base is? I still order the double meat breakfast and it’s not even on the menu anymore," wrote another user. "I only eat vegetables I can recognize," wrote someone else on Facebook. "I just lost respect for a once great Tennessee company," wrote another irate customer. The post garnered hundreds of more negative comments in which people decried the possibility that "woke" vegetarian options would be a permanent fixture on the menu. A Cracker Barrel Old Country Store sign is visible atop one of its restaurant stores April 12, 2002 in Naperville, IL. While some fans ripped Cracker Barrel a new one, some came to defend the new menu option. "Y’all really need to grow up. Absolutely no one asked you to eat this. I won’t eat it, but I am glad the options are there for those who will. Imagine being this triggered by breakfast," wrote one Facebook user. Cracker Barrel is the latest chain to add plant-based meat alternatives to its menu. RELATED: McDonald’s pulls Beyond Meat ‘McPlant’ burgers after trial run Burger King, McDonald’s, Wendy’s and more have already begun offering meat alternatives to their menus. This week, McDonald’s announced it will be pulling the McPlant— a plant-based meat burger— off its menu for now at select U.S. restaurants. The fast-food chain confirmed to FOX Television Stations that the test with the new menu item concluded as planned. However, the company has not announced or confirmed future plans for its U.S. restaurants. In October 2021, the company announced that it would test the plant-based burgers at eight U.S. restaurants in Irving and Carrollton, Texas; Cedar Falls, Iowa; Jennings and Lake Charles, Louisiana and El Segundo and Manhattan Beach, California.
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A low-carb, high-fat “keto-like” diet may be linked to higher levels of “bad” cholesterol and double the risk of cardiovascular events such as blocked arteries, heart attacks and strokes, according to new research.
“Our study found that regular consumption of a self-reported diet low in carbohydrates and high in fat was associated with increased levels of LDL cholesterol – or “bad” cholesterol – and a higher risk of heart disease,” lead study author Dr. Iulia Iatan with the Healthy Heart Program Prevention Clinic, St. Paul’s Hospital and University of British Columbia’s Centre for Heart Lung Innovation in Vancouver, Canada, said in a news release.
In the study, researchers defined a low-carb, high-fat (LCHF) diet as 45% of total daily calories coming from fat and 25% coming from carbohydrates. The study was presented Sunday at the American College of Cardiology’s Annual Scientific Session Together With the World Congress of Cardiology.
“Our study rationale came from the fact that we would see patients in our cardiovascular prevention clinic with severe hypercholesterolemia following this diet,” Iatan said during a presentation at the session.
Hypercholesterolemia, or high cholesterol, increases a person’s risk of heart attack or other adverse cardiovascular events.
“This led us to wonder about the relationship between these low-carb, high-fat diets, lipid levels and cardiovascular disease. And so, despite this, there’s limited data on this relationship,” she said.
The researchers compared the diets of 305 people eating a LCHF diet with about 1,200 people eating a standard diet, using health information from the United Kingdom database UK Biobank, which followed people for at least a decade.
The researchers found that people on the LCHF diet had higher levels of low-density lipoprotein, also known as LDL, cholesterol and apolipoprotein B. Apolipoprotein B is a protein that coats LDL cholesterol proteins and can predict heart disease better than elevated levels of LDL cholesterol can.
The researchers also noticed that the LCHF diet participants’ total fat intake was higher in saturated fat and had double the consumption of animal sources (33%) compared to those in the control group (16%).
“After an average of 11.8 years of follow-up – and after adjustment for other risk factors for heart disease, such as diabetes, high blood pressure, obesity and smoking – people on an LCHF diet had more than two-times higher risk of having several major cardiovascular events, such as blockages in the arteries that needed to be opened with stenting procedures, heart attack, stroke and peripheral arterial disease,” researchers found, according to the news release.
The researchers said in the release that their study “can only show an association between the diet and an increased risk for major cardiac events, not a causal relationship,” because it was an observational study, but their findings are worth further study, “especially when approximately 1 in 5 Americans report being on a low-carb, keto-like or full keto diet.”
Iatan said the study’s limitations included measurement errors that occur when dietary assessments are self-reported, the study’s small sample size and that most of the participants were British and didn’t include other ethnic groups.
The study also looked at the longitudinal effect of following the diet, whereas most people who follow a keto-like diet tend to follow it intermittently for shorter periods of time.
Most of the participants – 73% – were women, which Iatan said is “quite interesting to see, but it also supports the literature that’s available that women in general tend to follow more dietary patterns, tend to be more interested in changing their lifestyles.”
When asked if there were any groups that were not harmed by following a LCHF diet, Iatan said how long people are on the diet and whether or not they lose weight “can counterbalance any LDL elevation.”
“What matters to remember is that each patient responds differently. And so, there’s really an inter-individual variability between the response. What we found is that, you know, on average, patients tend to increase their LDL cholesterol levels,” she said.
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Most health experts say the trendy keto diet, which bans carbohydrates to make your body burn fat for fuel, cuts out healthy food such as fruit, beans and legumes, and whole grains. In the keto diet, you limit your intake of carbohydrates to only 20 to 50 a day – the lower, the better. To put that into perspective, a medium banana or apple is around 27 carbohydrates – the full day’s allowance.
Keto is short for ketosis, a metabolic state that occurs when your liver begins to use stored fat to produce ketones for energy. The liver is programmed to do that when your body loses access to its preferred fuel – carbohydrates – and thinks it’s starving.
The keto diet has been around since the 1920s, when a doctor stumbled on it as a way of controlling seizures in children with epilepsy who didn’t respond to other treatment methods.
Low-carb diets like keto rely heavily on fats to fill you up. At least 70% of the keto diet will be made up of fat; some say it’s more like 90%.
While you can get all that fat from healthy unsaturated fats such as avocados, tofu, nuts, seeds and olive oil, the diet also allows saturated fats like lard, butter and coconut oil, as well as whole-fat milk, cheese and mayonnaise. Eating lots of foods high in saturated fat increases the body’s production of LDL cholesterol, which can build up inside the arteries and restrict blood flow to the heart and brain.
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“Longevity is mobility is something I learned from my mother, who worked as a CNA in nursing homes for over 30 years. Most of the longest-lived residents she took care of were still ambulatory until the end. They were mentally sharp, too. That’s why I (nearly) always take the stairs, and I read everything I get my hands on.“
Mark Sisson is the founder of Mark’s Daily Apple, godfather to the Primal food and lifestyle movement, and the New York Times bestselling author of The Keto Reset Diet. His latest book is Keto for Life, where he discusses how he combines the keto diet with a Primal lifestyle for optimal health and longevity. Mark is the author of numerous other books as well, including The Primal Blueprint, which was credited with turbocharging the growth of the primal/paleo movement back in 2009. After spending three decades researching and educating folks on why food is the key component to achieving and maintaining optimal wellness, Mark launched Primal Kitchen, a real-food company that creates Primal/paleo, keto, and Whole30-friendly kitchen staples.
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Keto, Paleo, Vegan, Mediterranean
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April 28, 2023 â The paleo and keto diets have a lot of followers but arenât necessarily good for heart health, the American Heart Association said in a ranking of popular diets.
The top-10 listing was released Thursday in the journal Circulationand is the first time the association has ranked popular diets. In a news release, it said it hoped the list would help the public and medical professionals wade through misinformation about dieting that has surged on social media.
The keto and paleo diets may help people lose weight in the short term, but both âare high in fat without limiting saturated fat. Consuming high levels of saturated fat and low levels of fiber are both linked to the development of cardiovascular disease,â the Heart Association said.
âThey are highly restrictive and difficult for most people to stick with long term,â said Christopher D. Gardner, PhD, chair of the writing committee for the report and a professor of medicine at Stanford University. âWhile there will likely be short-term benefits and substantial weight loss, it isnât sustainable. A diet thatâs effective at helping an individual maintain weight loss goals, from a practical perspective, needs to be sustainable.â
The list was based on how closely the diets line up to the Heart Association's guidelines for heart-healthy eating.Â
The DASH (Dietary Approaches to Stop Hypertension) racked up 100 points and was ranked the best diet for heart health, based on those guidelines. Also ranking in the association's top tier were the pescatarian diet (92 points), the Mediterranean diet (89 points), and the vegetarian diet (86 points). The news release noted that the Mediterranean diet lost a few points because it doesnât address added salt and allows moderate alcohol consumption.
Vegan and low-fat diets were placed in the Heart Association's second tier, with very low-fat and low-carb diets in the third tier. In the fourth and bottom tier were the paleo and keto/very low-carb diets, including the Atkins diet.
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“Great article Mark. I would boil down my approach to life and fitness by saying I don’t let anything stop me from trying to do the things I want to do. At 54 years old I’m taking up mountain biking for the first time. A lot of people would call me crazy but my answer is why? I also race drones, a hobby I didn’t start until 48 years old. If there is something you want to do why would you let anything, even age, stop you? Sure there are risks but it’s more risky in my opinion not to take the risks. I take a very similar approach to eating but it’s a bit more nuanced. I eat low carb and only eat when I feel the need to eat. I’ve found that my health and level of fitness is best when I follow those guidelines I’ve set for myself. Again, thanks for the article and all the inspiration.“
Mark Sisson is the founder of Mark’s Daily Apple, godfather to the Primal food and lifestyle movement, and the New York Times bestselling author of The Keto Reset Diet. His latest book is Keto for Life, where he discusses how he combines the keto diet with a Primal lifestyle for optimal health and longevity. Mark is the author of numerous other books as well, including The Primal Blueprint, which was credited with turbocharging the growth of the primal/paleo movement back in 2009. After spending three decades researching and educating folks on why food is the key component to achieving and maintaining optimal wellness, Mark launched Primal Kitchen, a real-food company that creates Primal/paleo, keto, and Whole30-friendly kitchen staples.
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Mark Sisson is the founder of Mark’s Daily Apple, godfather to the Primal food and lifestyle movement, and the New York Times bestselling author of The Keto Reset Diet. His latest book is Keto for Life, where he discusses how he combines the keto diet with a Primal lifestyle for optimal health and longevity. Mark is the author of numerous other books as well, including The Primal Blueprint, which was credited with turbocharging the growth of the primal/paleo movement back in 2009. After spending three decades researching and educating folks on why food is the key component to achieving and maintaining optimal wellness, Mark launched Primal Kitchen, a real-food company that creates Primal/paleo, keto, and Whole30-friendly kitchen staples.
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“The hardest workout I ever did? Giving birth! Man, I was SPENT after that. Even five days afterwards, going up a small flight of stairs felt like doing 50kg squats.“
-Truth.
About the Author
Mark Sisson is the founder of Mark’s Daily Apple, godfather to the Primal food and lifestyle movement, and the New York Times bestselling author of The Keto Reset Diet. His latest book is Keto for Life, where he discusses how he combines the keto diet with a Primal lifestyle for optimal health and longevity. Mark is the author of numerous other books as well, including The Primal Blueprint, which was credited with turbocharging the growth of the primal/paleo movement back in 2009. After spending three decades researching and educating folks on why food is the key component to achieving and maintaining optimal wellness, Mark launched Primal Kitchen, a real-food company that creates Primal/paleo, keto, and Whole30-friendly kitchen staples.
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Published August 4, 2022 6:44PM Updated August 5, 2022 8:33AM Companies offering more vegan options More and more companies are hopping on the plant-based bandwagon. LOS ANGELES - Cracker Barrel just announced it is hopping on the meatless meat bandwagon and regular customers aren’t happy about it. In a post to its Facebook account, the iconic American diner announced it will begin carrying Impossible Sausage, a meatless breakfast patty made from plants. The option is now available on the restaurant’s Build Your Own Breakfast menu and needless to say the responses did not meet the restaurant’s enthusiasm for plant-based products. "You just lost the customer base, congratulations on being woke and going broke," commented one user. "Don’t you ever try to push that cr** in my direction. Stick to the basics that made your franchise a success," wrote another Facebook user. "Are you kidding me? Who do you think your customer base is? I still order the double meat breakfast and it’s not even on the menu anymore," wrote another user. "I only eat vegetables I can recognize," wrote someone else on Facebook. "I just lost respect for a once great Tennessee company," wrote another irate customer. The post garnered hundreds of more negative comments in which people decried the possibility that "woke" vegetarian options would be a permanent fixture on the menu. A Cracker Barrel Old Country Store sign is visible atop one of its restaurant stores April 12, 2002 in Naperville, IL. While some fans ripped Cracker Barrel a new one, some came to defend the new menu option. "Y’all really need to grow up. Absolutely no one asked you to eat this. I won’t eat it, but I am glad the options are there for those who will. Imagine being this triggered by breakfast," wrote one Facebook user. Cracker Barrel is the latest chain to add plant-based meat alternatives to its menu. RELATED: McDonald’s pulls Beyond Meat ‘McPlant’ burgers after trial run Burger King, McDonald’s, Wendy’s and more have already begun offering meat alternatives to their menus. This week, McDonald’s announced it will be pulling the McPlant— a plant-based meat burger— off its menu for now at select U.S. restaurants. The fast-food chain confirmed to FOX Television Stations that the test with the new menu item concluded as planned. However, the company has not announced or confirmed future plans for its U.S. restaurants. In October 2021, the company announced that it would test the plant-based burgers at eight U.S. restaurants in Irving and Carrollton, Texas; Cedar Falls, Iowa; Jennings and Lake Charles, Louisiana and El Segundo and Manhattan Beach, California.
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Fatigue, brain fog, heart palpitations and breathing difficulties. Those are just some of the common symptoms of "long Covid" that can affect people in the long term after recovery from infection, according to the Centers for Disease Control. However, according to Dr. Greg Vanichkachorn, director of the Mayo Clinic's Covid Activity Rehabilitation Program, symptoms are only "half of the picture." "The other half is how those symptoms affect a person's ability to live their lives. Unfortunately, the symptoms of long-haul COVID can be quite limiting."He added that over a third of Mayo Clinic's patients with long Covid report having troubles with some of the most basic activities of life, such as getting dressed, showering, and eating."It's just a bad movie that we still don't have the ending for," said Dr. Joan Salge Blake, Boston University's clinical professor of nutrition. Heart disease, certain cancers … you can fight all of those diseases with a knife and a fork. That is empowering because you have control of what's on your plate and what you eat.Dr. Joan Salge BlakeClinical professor, Boston UniversityLong Covid is essentially post-infection conditions that could linger for weeks, months or years — long after a person tests negative for Covid-19. It can also be referred to as post-Covid conditions or chronic Covid.Experts who spoke to CNBC Make It said there's still a lot to learn about long Covid, but nutrition plays a vital role in feeling better. "Heart disease, certain cancers, stroke and type two diabetes … you can fight all of those diseases with a knife and a fork," said Blake. "That is empowering because you have control of what's on your plate and what you eat."CNBC Make It finds out what you should and shouldn't eat if you think you have long Covid. 1. Mediterranean diet Vanichkachorn and Blake both emphasized the importance of a balanced diet, which they say will be beneficial for general health — specifically, a Mediterranean diet, which is rich in vegetables, fruits, olive oil, nuts and whole grains.Fruits and vegetables, in particular, are "powerhouses" when it comes to essential vitamins and minerals, said Blake.However, that doesn't mean forgoing meat or protein, Vanichkachorn said, adding that fish and chicken are good options. A Mediterranean diet is rich in vegetables, fruits, olive oil, nuts and whole grains.Cristina Pedrazzini/science Photo Library | Science Photo Library | Getty ImagesBlake added, "Poor protein [intake] can contribute to fatigue, and that's the one thing you don't want because Covid is going to give you fatigue … it sure isn't going to help if you don't have enough protein in your diet." Fatty fish, like tuna and salmon, is a good source of omega-3 acids, which can improve cardiovascular health.But ultimately, the focus should be building a well-rounded "super diet," instead of focusing on "superfoods," Blake said. Superfoods are those rich in antioxidants, fiber and fatty acids, which are beneficial for health."It's a super diet that will help you fight chronic diseases. When all the vitamins and minerals are working together, that is going to be your best defense." 2. Beware of vitamin deficiencies Research hasn't confirmed if specific vitamins are helpful in fighting long Covid, but it is nevertheless important to treat vitamin deficiencies, said Vanichkachorn."For example, a deficiency of vitamin B12 can lead to symptoms such as fatigue, shortness of breath, and difficulty thinking," he said. Minerals like iron are important too. A recent study indicated that patients with long Covid may have trouble with how their bodies use and store iron.Ekaterina Goncharova | Moment | Getty Images"Iron deficiency can cause many symptoms, including anemia and fatigue. Deficiency can occur from many reasons, such as poor intake, but can also be associated with chronic diseases," said Vanichkachorn. However, he cautioned against using vitamin or mineral supplements without first seeking medical advice."If you are worried about vitamin or mineral deficiencies, the first step is to speak to your medical provider," he said. 3. Stay hydrated Vanichkachorn stressed that all patients with long haul Covid should stay hydrated. "When individuals have acute Covid, they are often resting and sleeping for prolonged periods of time. With this, their nutrition gets thrown off, particularly hydration," he added. "Unchecked, dehydration can make anyone feel miserable, not just patients who are experiencing long-haul COVID." If plain water is too boring, you can also add a piece of fruit such as lemon or lime to help with the taste.Dr. Greg VanichkachornDirector, Mayo Clinic's Covid Activity Rehabilitation ProgramAcknowledging that patients often need reminders to stay hydrated, Vanichkachorn encouraged those with long Covid to carry a bottle with them.He added, "If plain water is too boring, you can also add a piece of fruit such as lemon or lime to help with the taste. These simple changes can make staying hydrated so much easier." 4. What to stay away from Because acute Covid can cause "very significant inflammation" in the body, said Vanichkachorn, it'll be good to stay away from anything that will worsen it. "We have seen some markers of inflammation ... be elevated in this patient population [suffering from long Covid]. The inflammation likely is secondary to immune system abnormalities, perhaps even autoimmune type probabilities," he added.Acute Covid can cause significant inflammation in the body and it'll be a good idea to stay away from sugary drinks and dessert, said Vanichkachorn.Elizabeth Perez Holowaty | Moment | Getty Images
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“‘Mark, your observations about not taking chances are spot on. I wish I’d learned much earlier in life the benefits of getting outside my comfort zone. Anthony Bourdain, the renowned chef and life observer was quoted as saying, “Embrace fear; know your strength; live with purpose.” Words to live a fuller life by.“
Mark Sisson is the founder of Mark’s Daily Apple, godfather to the Primal food and lifestyle movement, and the New York Times bestselling author of The Keto Reset Diet. His latest book is Keto for Life, where he discusses how he combines the keto diet with a Primal lifestyle for optimal health and longevity. Mark is the author of numerous other books as well, including The Primal Blueprint, which was credited with turbocharging the growth of the primal/paleo movement back in 2009. After spending three decades researching and educating folks on why food is the key component to achieving and maintaining optimal wellness, Mark launched Primal Kitchen, a real-food company that creates Primal/paleo, keto, and Whole30-friendly kitchen staples.
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Kim Kardashian, Jessica Simpson and other celebrities have embarked on their own version of weight loss journeys.The stars are known for their dramatic weight loss. Kardashian once lost 16 pounds in three weeks while Simpson has lost 100 pounds three different times.Fox News Digital spoke to weight loss surgeon Dr. Michael Feiz, who explained the kind of weight loss that is "healthy and sustainable.""Healthy and sustainable weight loss is one that is coupled with behavior modification and lifestyle changes. To date, there is no quick fix that has ever been shown to sustain weight loss, no matter what many claim," he explained.LILI REINHART CRITICIZES KIM KARDASHIAN FOR ‘STARVING’ HERSELF TO WEAR MARILYN MONROE DRESS AT THE MET GALAWhile some celebrities do make lifestyle changes to achieve a "healthy" weight loss, Dr. Feiz noted it's important to know that, on the other hand, "extreme and rapid" weight loss is "almost always non-sustainable.""This is because once they stop the behavior — for example, diets such as Keto or the South Beach diet — or they stop the medication that induced their weight loss — for example, semaglutides, aka Ozempic, Rybelsus, Wegovy — or the newer weight loss medication tirzepatide — aka Mounjaro — their weight loss will also stop. And once their weight loss stops, in fact they will then regain their weight, typically faster and more pronounced than their original weight loss."Here are five celebrities who have gone on weight loss journeys and how they did it:Kim Kardashian Kim Kardashian dropped 16 pounds in three weeks to fit into her 2022 Met Gala look. (Getty Images)While Kim Kardashian didn't lose an extreme number of pounds, the reality TV star did it extremely quickly. For her 2022 Met Gala look, Kardashian had to fit into Marilyn Monroe's iconic sheer gown she wore while singing "Happy Birthday" to the president."The Kardashians" star told Vogue host LaLa Anthony that she lost 16 pounds in three weeks."It was like preparing for a role," she said.Kardashian admitted that she had cut out sugar and carbs for "almost a month" to achieve the look. Along with the change to her diet, the SKIMS founder had been participating in two workouts a day during that time.Jessica Simpson Jessica Simpson has lost 100 pounds three separate times. (Getty Images)Jessica Simpson has lost 100 pounds - three separate times.In April, the musician showed off her body in a bikini after losing 100 pounds."I have gained and lost 100lbs 3x so I never thought this moment could or would happen, but I’m finally spring breakin’ wearin’ a BIKINI!!!!!!" Simpson captioned the selfie at the time. "Hard work Determination Self Love."Simpson revealed the secret behind her weight loss during an episode of "The Real.""I call it determined patience. I believe in setting small goals for yourself, because in my life and how I’ve done it, there’s easy ways to throw in the towel and just feel like it’s impossible," Simpson explained. "So, the small goals for me are what helped me achieve the main goal."One rule Simpson has is to throw out the scale."We have a goal, right? But I say throw out the scale," she explained. "I would use it like a measuring tape because the scale can literally mess our entire day up... I had Eric [her husband] walk it to the trash can."HEALTHY LIVING MEANS STAYING ACTIVE INDOORS DURING THE COLD WEATHER MONTHSAfter baby number three, Simpson turned to trainer Harley Pasternak to help her get back on track."It had to be more than just getting back from her baby weight, but how do I keep whatever I am doing now forever," he told E! News. "That's why we are not a big fan of doing any extreme diet or radical forms of exercise."For exercise, Simpson worked her way up to walking 14,000 steps a day. Eventually she began to add full-body workouts into the routine. The two also worked to create healthier versions of the actress' favorite foods.Meghan Trainor Meghan Trainor, pictured in 2020 and 2022, lost weight after giving birth to her son Riley. (Getty Images)Meghan Trainor lost 60 pounds after the birth of her son.The pop star admitted she was "in a really dark place" at the time."I was my heaviest I've ever been, I was like over 200 pounds when I C-sectioned him out. I just wasn't feeling great," Trainor told ET Canada. "I've never had stitches, so to have this C-section scar, I was in a really dark place and I wanted to be in a great place for my son."Afterwards, she used the motivation of becoming a new mother to push herself to lose the weight gradually."I challenged myself," Trainor revealed. "I was like, 'If I can survive a C-section, I can do anything!' – [and] I was very dedicated and I started seeing the pounds come off like one week at a time, one pound… I learned that I do like healthy food and I learned what portions mean. And I learned my brain is so happy when I exercise, so I'm just [feeling] better than ever."Adele Adele, pictured in 2017 and 2022, originally began her weight loss journey in 2016. (Getty Images)Adele's weight loss journey originally began in 2016, but the musician really began to focus on her health during the coronavirus pandemic in 2020."Working out, I would just feel better. It was never about losing weight, it was always about becoming strong and giving myself as much time every day without my phone," she told Vogue in Oct. 2021. "I needed to get addicted to something to get my mind right. It could have been knitting, but it wasn’t."PEOPLE ARE LOSING WEIGHT FOR THE HEALTH BENEFITS, NOT FOR PHYSICAL APPEARANCE: MAYO CLINIC SURVEYAdele revealed she does three workouts a day sometimes. She also explained that she didn't adhere to any gimmicky diet plans."Ain’t done that. No intermittent fasting. Nothing," she said. "If anything I eat more than I used to because I work out so hard."Ree Drummond Ree Drummond, pictured in 2017 and 2021, embarked on her weight loss journey after feeling like her exercise routine had "slowed to a stop." (Getty Images)Ree Drummond lost 55 pounds in one year.The Pioneer Woman opened up about her journey in a post to her website."After years of writing cookbooks, hosting a cooking show, owning a restaurant and bakery, and having a cooking website, the weight had crept up through the years and my exercise/activity level had all but slowed to a stop," she explained. "With the exception of walking with the dogs, I had pretty much given myself permanent permission ‘not to have time’ to exercise because of work, scheduling issues, and any other excuse I could come up with." Kim Kardashian, Jessica Simpson (Getty Images)Drummond emphasized that she didn't use a trainer or follow any diet plans.CLICK HERE TO GET THE FOX NEWS APP"I ate fewer calories. I consumed smaller portions. I weighed my food," she explained. "I walked and did the rowing machine. I built muscle by lifting weights and doing lunges and squats. I ate more protein, ate less sugar and drank no alcohol. I used an app called Happy Scale to track my daily weight. I switched to a standing desk and generally tried to stand and move more."
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Aussie health experts have revealed 12 emerging trends for 2023, including the 'new hygge', 'green washing' and 'mental CPR' and claim extreme diets like Keto and fasting are 'out of fashion'.People will be focusing on 'getting their mind in shape' in order to regain control of their bodies over extreme diets according to radical new predictions.The emphasis on wellness comes as the nation emerges from the pandemic and thrives to be their 'best self' according to experts from the Endeavour College. Aussie health experts have revealed the surprising health trends for 2023, including a diet for your mind and zero effort meditationMind dieting The first predicted health trend of 2023 is 'mind dieting,' which according to nutritionist Lexi Crouch, involves getting the mind into shape by understanding your eating patterns.This can help people get to the root of their unhealthy diet choices. 'From keto to fasting, physical dieting is always a hot topic but to get the best results from any diet, health kick or lifestyle change, it might be time to also try a psychological diet,' she said.'Getting the mind into shape can be half the battle when it comes to getting fit and healthy or losing weight.' Mind dieting is a concept that refers to the belief that working on your mind and understanding your eating patterns will result in you making healthier food choicesHygge The next trend has been dubbed the new ‘hygge.' It is an ancient Chinese concept called yăng shēng which means 'nourishing life.' Yăng Shēng is the ancient Chinese medicine equivalent of self careHygge demands a proactive approach to health rather than a reactive approach to disease. It is the 'Chinese medicine equivalent of self-care', and may be the answer to modern life stresses as it focuses on creating sustainable health and happiness according to Chinese medicine lecturer Caitlin Armit.The concept aims to promote wellbeing and longevity and places an emphasis on eating well, getting rest, moving your body, getting in touch with your emotions and doing exercises that connect the body such as yoga and meditation. 'At the core of yăng shēng are the concepts of balance, consistency, and flexibility. It’s the opposite of crash diets, quick fixes, magic pills, following fads or doing things to the extreme,' Ms Armit revealed.Chronobiology The third prediction for 2023 is chronobiology, which is an emphasis on when you eat - not what you eat.Nutritionist Sophie Scott explained there is evidence to support when you eat is just as crucial as what you choose to eat.'It is important for overall health, longevity, and weight loss,' she said.'Chronobiology research suggests that the longer the gap between the last meal and sleep leads to better rest and weight loss outcomes,' she added.The nutritionist recommends eating the most food at the beginning of the day and leaving three hours between dinner and bed for optimal digestive health. Chronobiology is a concept that believes your day should be tailored according to time, followers of this concept believe food should be eaten at specific times and intervalsTop 12 health trends for 2023 1. Mind-dieting2. A new hygge3. Chronobiology4. Self-care study 5. Greenwashing6. Cycle syncing 7. Mental 'CPR' 8. Nutrition psychiatry9. Wellness at work 10. Plant-based power 11. Stillness meditation 12. Eco Parenting Greenwashing The fifth trend for 2023 is greenwashing, which is where businesses and products claim to be more eco-friendly than they are to capitalise on peoples interest in the environment.Ms Scott says it is important not to be 'hoodwinked' by green marketing and to 'look for trusted endorsements on products'.These include the Energy Star Rating, B Corp Certification, GECA, Fair Trade International and Australian Certified Organic tags.What are the main types of greenwashing to look out for? 1. Environmental imagery - Pictures of leaves, animals and green packaging are designed to signify eco-friendliness but genuinely eco-friendly products use plainer packaging2. Misleading labels - Some products have self-declared titles like '100 per cent organic' and 'non-toxic' but may have no evidence to back this up 3. Hidden trade-offs - Some companies may be doing something environmentally-friendly but with a bad trade-off. For example, using all organic materials to make clothes, but they are made in exploitative conditions4. Irrelevant claims - Products sometimes advertise that they are free of a certain chemical, but this chemical could be legally banned and feature in no products5. Lesser of two evils - The company's eco-friendly claim might be true, but the product itself is inherently dangerous, for example organic cigarettes The appearance of products can make them look eco-friendly, when the reality is they're not any better for the environment than other products(source: curious.about.our.planet) Cycle Syncing Cycle syncing is the next big trend for women's health in 2023, the trend involves tweaking their lifestyle to coincide with different stages of their menstrual cycle.The trend recommends women change what they eat, when they sleep, when they exercise and even when they take on new projects depending on their cycle. Nutritionist and women’s health specialist Ruth Sladek explained 'a woman’s health is deeply connected to her menstrual cycle'.This means it changes with 'the fluctuating hormones which ebb and flow with the four phases.''Cycle syncing offers the chance to tap into these changes to get the right support throughout each cycle,' she said. What is cycle syncing and how do you do it? What is cycle syncing?* Hormone levels fluctuate throughout a woman's cycle, they can affect energy, emotional state, appetite, thought processes and more* Cycle syncing is tailoring your lifestyle to suit each phase * There are four stages in a woman's menstrual cycle: menstrual, follicular, ovulatory and luteal * Cycle syncing is particularly beneficial for those who suffer with PCOS, low sex drive, are overweight, are constantly tired or want to conceiveHow should I eat and exercise in each stage of my cycle?Menstrual (days 1-5)- Focus on light exercise- Limit fat, salt, alcohol and caffeine. Drink soothing tea - Focus on rest and nutritionFollicular (days 6-14)- Do light cardio- Eat sprouted and fermented foods like kimchi and broccoli sprouts Ovulatory (days 15-17)- Focus on high intensity exercise- Eat anti-inflammatory foods like whole fruits, vegetables and almonds Luteal (days 18-28) - Light-to-moderate exercise - Eat serotonin rich foods such as leafy greens, quinoa and buck-wheat (source: Healthline)Light exercise and nourishing food choices should be made during the menstrual phase. The follicular phase is a good time to get cardio in and eat light, fermented foodsHigh-intensity workouts and anti-inflammatory foods are the best choice during the ovulatory phase, whilst the luteal phase is a good time for light-to-moderate exercise and serotonin rich foods Mental CPR Over half of all Aussies seek some kind of mental health, so it makes sense that mental ‘CPR’ is the next trend to take over.Mental health courses are predicted to become very popular as people take control of their mind and seek more information on the mental health. The term nutrition psychiatry is used to explain the link between food and mood and it's predicted to be massive in 2023.Australian psychiatrist's were the first worldwide to treat mood disorders with diet, and research now shows food can seriously impact mood.Psychobiotics, bacteria found in leafy greens, can have anti-anxiety and anti-depressive effects in the gut, and junk food can cause affect the brain not just your weight.Workplace wellness The next prediction is that workplaces will have a 'wellness revolution' to retain employees and ensure they're physically and mentally well.Endeavour college naturopath lecturer Tracy Gaibisso says workplaces are stepping up and 'recognising they have a duty to create a happy and healthy workplace'.'They are offering employees everything from yoga and meditation to reduce stress, nutrition education to encourage better eating habits, and mental health awareness programs,' she said.But she predicts this will continue well into the new year as employers compete to get the best staff in a very tight job market. Companies have begun offering wellness classes such as yoga to boost staff mental health and retain employeesPlant-based Plant-based food will continue to be a massive trend in 2023.Alternative milks now account for a quarter of barista-made coffees in Australia, and the industry is due to generate $10 billion by 2030. Food scientists are creating new hyper-realistic plant-based protein products such as a lab-grown lamb chop and plant-based shrimp.Ms Scott says plant-based trends go past preference and have become 'vital' for humanity's survival.'It’s not just about flavour, health, choice or dietary requirements, but a necessary commodity as our global population heads towards 10 billion people in the next few decades and sustainable food sources become increasingly vital,' she said. Plant-based milks now account for a quarter of all drinks made in Australian cafesStillness meditation The next big trend is a type of meditation that doesn't involve anything except being completely still.Naturopath lecturer Tracy Gaibisso revealed stillness meditation acknowledges how hard it is to be mindful in the modern world.She said it offers an 'accessible and achievable form of meditation anyone can squeeze into a busy day.''To cultivate stillness of body and mind, close your eyes and try to block all the external sounds out for one minute. It could involve popping on headphones once an hour and zoning out,' she added. Meditation can be difficult for 'energetic, passionate' people, but stillness mediation can be done anywhere for as short as long as desiredEco parenting The final trend predicted for 2023 is eco parenting, a concept which involves parents embracing eco-living approaches with their kids.The trend doesn't have to be extreme, it can involve engaging in local community gardens, buying odd-shaped foods, joining a toy library, and changing to an ethical bank.The trends come after Australians became obsessed with selfcare following the pandemic.Research by Endeavour college found that 46 per cent of Australians care more about their health now than before the pandemic, and 61 per cent want to learn more about health to better care for themselves and their loved ones. Information on eating disorders, food psychology, gut health, nutrition, mental health and holistic health and gut health was the most sought-out, according to the study. The worst 'wellness' trends of the decade so far * Filing uneven teeth down with a nail file* Super-gluing vampire fans to your teeth* Getting your teeth shaved down to pegs for veneers* Removing moles at home using chemicals like eyelash glue* Putting garlic up your nose to clear sinuses* Steeping lettuce in water and drinking it for better sleep* Freezing honey and eating it as a frozen snack* Drinking water with added chlorophyll* Eating cucumbers dipped in sugar* Eating pre-workout powder drySource: Insider, Food Network
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Diets similar to the popular Keto diet may be linked to a higher risk of heart disease, new research has found.
The study, which has not been peer reviewed, was presented Sunday at the American College of Cardiology’s Annual Scientific Session Together With the World Congress of Cardiology.
The findings showed that people on n low-carb, high-fat (LCHF) diet — similar to the Ketogenic diet — had more than two times higher risk of having several major cardiovascular complications.
This comes as approximately one in five Americans report being on a low-carb, keto-like or full keto diet.
Researchers compared the diets of 305 people on LCHF diets as well as about 1,200 people eating a standard diet with more balanced eating habits.
The team defined an LCHF diet as consisting of 45% of total daily calories coming from fat and 25% coming from carbohydrates.
The information analyzed in the study was taken from the United Kingdom database UK Biobank, which followed people for at least a decade. They also noted that 73% of their participants were women with an average age of 54 years old and average body mass index (BMI) of 27.7- those on the standard diet had an average BMI of 26.7.
After about 11.8 years and even when adjusted for other risk factors, the research showed a much higher risk of developing cardiovascular conditions.
The study concluded that people on the LCHF diet had higher levels of low-density lipoprotein (LDL) cholesterol — sometimes known as “bad” cholesterol — and apolipoprotein B, a protein that coats LDL cholesterol and can predict heart disease.
The researchers also found that those consuming an LCHF diet had a total fat intake higher in saturated fat and double the consumption of animal sources (33%) compared to those on the standard diet (16%).
“Among the participants on an LCHF diet, we found that those with the highest levels of LDL cholesterol were at the highest risk for a cardiovascular event,” lead author, Iulia Iatan, MD, Ph.D., attending physician-scientist at the Healthy Heart Program Prevention Clinic, St. Paul’s Hospital said in the press release.
“Our findings suggest that people who are considering going on an LCHF diet should be aware that doing so could lead to an increase in their levels of LDL cholesterol. Before starting this dietary pattern, they should consult a healthcare provider. While on the diet, it is recommended they have their cholesterol levels monitored and should try to address other risk factors for heart disease or stroke, such as diabetes, high blood pressure, physical inactivity and smoking.”
However, the experts did note that not everyone’s body responded to the LCHF diet in the same way and called for more research to be conducted.
The Keto diet — generally suggested as being 10% carbohydrates, 20% to 30% protein and 60% to 80% fat — and similar LCHF diets have become increasingly popular in recent years as a quick way to shed weight.
The restrictive diet works by providing the body with limited carbohydrates forcing the body to break down fat to create energy instead. The breakdown of the fat then produces ketones, chemicals that the body uses as energy in the absence of carbohydrates.
Experts warn that these LCHF diets eliminate other healthy and necessary food groups like fruits, legumes and whole grains and may not be the best option for everyone — although it has been found to help control seizures for children with epilepsy.
The new findings “can only show an association between the diet and an increased risk for major cardiac events, not a causal relationship,” researchers noted, but suggests more studies should be done.
Heart disease is the leading cause of death for both men and women in the United States, according to the Centers for Disease Control and Prevention.
The keto diet — which counts Gwyneth Paltrow, Halle Berry and Kim Kardashian as celebrity devotees — has also been found to be one of the worst for the environment. The diet was estimated to generate around 6.6 pounds of carbon dioxide for every 1,000 calories consumed.
While these fad diets may entice those trying to lose some weight fast, experts warn that they are not sufficient long-term solutions.
“Losing weight may seem like a daunting task, but in reality, it doesn’t have to be,” said Courtney McCormick, corporate dietitian at Nutrisystem.
“The best way to conquer your weight loss goals and overcome challenges is to find an affordable program that will help you every step of the way by providing things like real-time support, an intuitive app and meals that are portion-controlled, but protein-packed to help you stay fuller longer.”
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Keto, Paleo, Vegan, Mediterranean
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“Not my idea, but got it from a friend. She was dealing with kidney cancer (all clear now) and as her doc was going on, stopped by doc and said, ‘I’m not an epidemiological phenomenon. I’m a person with a serious and scary medical condition.’ She got the doc to listen.“
Mark Sisson is the founder of Mark’s Daily Apple, godfather to the Primal food and lifestyle movement, and the New York Times bestselling author of The Keto Reset Diet. His latest book is Keto for Life, where he discusses how he combines the keto diet with a Primal lifestyle for optimal health and longevity. Mark is the author of numerous other books as well, including The Primal Blueprint, which was credited with turbocharging the growth of the primal/paleo movement back in 2009. After spending three decades researching and educating folks on why food is the key component to achieving and maintaining optimal wellness, Mark launched Primal Kitchen, a real-food company that creates Primal/paleo, keto, and Whole30-friendly kitchen staples.
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Keto, Paleo, Vegan, Mediterranean
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The trendiest ways to lose weight may also be the unhealthiest and the worst for the environment, new research has found.
People hoping to shed a few pounds often turn to keto and paleo diets — but according to a Tulane University study, those weight-loss methods score among the lowest on overall nutrition quality and among the highest on carbon emissions.
“We suspected the negative climate impacts because they’re meat-centric, but no one had really compared all these diets — as they are chosen by individuals, instead of prescribed by experts — to each other using a common framework,” study senior author Diego Rose said in a statement Tuesday.
Published in the American Journal of Clinical Nutrition, the study examined six popular diets using data from the National Health and Nutrition Examination Survey by the Centers of Disease Control and Prevention.
Diets were assigned point values based on the federal Healthy Eating Index and average scores were calculated for the 16,000 participants eating each type of diet.
The keto diet — which counts Gwyneth Paltrow, Halle Berry and Kim Kardashian as celebrity devotees — prioritizes high amounts of fat and low amounts of carbs. The diet was estimated to generate around 6.6 pounds of carbon dioxide for every 1,000 calories consumed.
The paleo diet, which eschews grains and beans in favor of meats, nuts and vegetables, received the next lowest diet quality score and also had a high carbon footprint, at 5.7 pounds of carbon dioxide per 1,000 calories.
Miley Cyrus and Uma Thurman are among the paleo dieters focused on consuming unprocessed foods that people in the stone age would have been able to hunt or gather.
Vegan diets had the lowest carbon footprint, generating only 1.5 pounds of carbon dioxide per 1,000 calories consumed — less than 25% of the CO2 generated by the keto diet.
The pescatarian diet (eating fish, but not animal meat) scored highest on nutritional quality of the diets analyzed, with vegetarian and vegan diets following behind.
The study found the omnivore diet (eating meats and vegetables) — the most common diet, consumed by 86% of those surveyed — landed in the middle for quality and sustainability.
A study released in 2021 that was backed by United Nations determined that 34% of greenhouse gas emissions come from the food system, namely food production. Beef was responsible for eight to 10 times more emissions than chicken production and over 20 times more emissions than nut and legume production.
Researchers noted that if a third of participating omnivores began eating a vegetarian diet, 340 million passenger vehicle miles could be eliminated daily on average.
“Climate change is arguably one of the most pressing problems of our time, and a lot of people are interested in moving to a plant-based diet,” Rose said. “Based on our results, that would reduce your footprint and be generally healthy. Our research also shows there’s a way to improve your health and footprint without giving up meat entirely.”
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Keto, Paleo, Vegan, Mediterranean
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People who follow a "keto-like" diet of high fat and low carbohydrate foods may be at greater risk for cardiovascular events like heart attacks and strokes, according to a new study.
The study, presented over the weekend at the American College of Cardiology's annual meeting, looked at over 300 participants who reported following a diet consisting of 25% or less of daily calories from carbohydrates and more than 45% of calories from fat.
Compared to the health information of around 1,200 people who eat a standard diet -- with more of a balance between carbs and fat -- the researchers participants on a "keto-like" diet had increased levels of LDL, or "bad" cholesterol, and a higher risk of heart disease.
"To our knowledge, our study is one of the first to examine the association between this type of dietary pattern and cardiovascular outcomes," the study's lead author Dr. Iulia Iatan, attending physician-scientist at the Healthy Heart Program Prevention Clinic, St. Paul's Hospital and University of British Columbia's Centre for Heart Lung Innovation in Vancouver, Canada, said in a statement.
Too much LDL -- or low-density lipoprotein -- cholesterol in the body can cause plaque buildup on the walls of blood vessels, which can cause heart problems like heart disease and stroke, according to the Centers for Disease Control and Prevention. Guidelines from the CDC for lowering high cholesterol include limiting foods high in saturated fat, eating foods high in fiber and low in added sugars and salt.
Low carb diets like the keto diet call for eating foods high in fat and low in carbohydrates.
Keto dieters, for example, drastically cut carbohydrates to about 10% of their daily diet, which in some cases can be just 20 grams of carbohydrates per day.
Foods that are "keto-friendly" include items like meat, eggs, butter, unprocessed cheese, avocados, meat, low-carb veggies and nuts and seeds.
The amount of fat someone following the keto diet may consume in one day could be more than five times the recommended intake for daily fat for the average American, according to Maya Feller, a New York City-based registered dietitian and nutritionist, who was not involved in the study.
The current dietary guidelines for Americans call for eating less than 10% of calories per day from saturated fats, and less than 10% of calories from added sugars, according to the U.S. Department of Agriculture.
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Iatan said people who are considering going on a low-carbohydrate, high-fat diet should be aware that the way of eating could increase their LDL cholesterol.
"Before starting this dietary pattern, they should consult a health care provider," she said. "While on the diet, it is recommended they have their cholesterol levels monitored and should try to address other risk factors for heart disease or stroke, such as diabetes, high blood pressure, physical inactivity and smoking."
The study's limitations included that people self-reported that they followed a low-carbohydrate diet, which can be inaccurate. In addition, the study only followed people for a limited amount of time.
The study also only showed a correlation between a low-carbohydrate, high-fat diet and elevated "bad" cholesterol, not a direct link, indicating more research needs to be done.
"There are inter-individual differences in how people respond to this dietary pattern that we don't fully understand yet," said Iatan. "One of our next steps will be to try to identify specific characteristics or genetic markers that can predict how someone will respond to this type of diet."
The ketogenic, keto for short, diet was developed in the 1920s after it was noticed that after fasting, epileptics would experience a marked reduction in their seizures. The diet is designed to get your body into a state called ketosis, when your body is so low on carbohydrates it starts burning fat for fuel.
Ketosis is also what the body does when fasting.
The diet's proponents say it is the best way to lose weight without feeling hungry and that it increases energy levels. Some studies have found that following a "keto-like" diet can help with weight loss, which leads to improved health benefits, including increased "good" cholesterol.
A study presented at the American College of Cardiology's annual meeting in 2019 found that people on low-carb diets were more likely to develop atrial fibrillation, a common heart rhythm disorder, than people on a moderate-carb diet.
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Keto, Paleo, Vegan, Mediterranean
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The low-carb ketogenic (keto) diet has skyrocketed in popularity in recent years among those looking to lose weight.
A new study, however, suggests that a "keto-like" diet could trigger a spike in "bad" cholesterol, which can lead to a buildup of plaque in the arteries and a significantly greater risk of heart attacks, strokes and other cardiovascular events.
Findings from the study were presented on Sunday in New Orleans, Louisiana, at the American College of Cardiology’s Annual Scientific Session Together With the World Congress of Cardiology.
"Our study found that regular consumption of a self-reported diet low in carbohydrates and high in fat was associated with increased levels of LDL cholesterol — or ‘bad’ cholesterol — and a higher risk of heart disease," said lead author Iulia Iatan, M.D., PhD, in a press release about the findings.
Iatan is attending physician-scientist at the Healthy Heart Program Prevention Clinic, St. Paul’s Hospital and University of British Columbia’s Centre for Heart Lung Innovation in Vancouver, Canada.
"To our knowledge, our study is one of the first to examine the association between this type of dietary pattern and cardiovascular outcomes," she added.
What is the keto diet?
While there are different variations, the ketogenic diet generally includes very low carbs, typically less than 50 grams per day.
The target ratio is usually around 75-80% healthy fats, 10-20% protein and 5-10% carbohydrates, according to Harvard’s School of Public Health.
By default, the body’s metabolic system will try to burn carbohydrates for energy.
With the keto diet, because carb intake is so low, the body starts looking for fat to use for energy instead of carbs (or glucose).
The liver then breaks down the fat and creates an alternative fuel source called ketones, which is where the keto diet gets its name.
‘Keto-like’ diet doubles risk of cardiac events
For the new study, researchers looked at data for those who ate a low-carb, high-fat (LCHF) diet containing 25% or less carbs and more than 45% fat.
(This wasn’t quite as low-carb as the standard keto diet, which is why it was dubbed "keto-like.")
For comparison, they looked at participants who ate a more standard, balanced diet as well.
The data was pulled from the UK Biobank database, which includes more than 500,000 U.K. residents who were monitored for at least a decade.
A total of 1,525 people were included in this study; 305 ate an LCHF diet and 1,220 ate a standard diet. The participants were the same gender, age group (averaging 54 years old) and body mass index range.
Those who were on an LCHF diet were found to have markedly higher levels of LDL ("bad") cholesterol and apolipoprotein B (apoB), a protein that attaches to LDL and can help measure the risk of heart disease.
"After an average of 11.8 years of follow-up — and after adjustment for other risk factors for heart disease, such as diabetes, high blood pressure, obesity and smoking — people on an LCHF diet had a more than two times higher risk of having several major cardiovascular events, such as blockages in the arteries that needed to be opened with stenting procedures, heart attack, stroke and peripheral arterial disease," the American College of Cardiology’s press release noted.
A total of 9.8% of participants who were on an LCHF diet experienced a new cardiac event within the course of the study, compared with 4.3% of those on a standard diet.
Kim Kulp, a registered dietitian in San Francisco, California, who was not involved in the study, was not surprised by the findings.
"Previous research has shown that a higher intake of saturated fat can increase levels of LDL cholesterol, or the type of cholesterol that raises the risk of heart disease," she told Fox News Digital via email. "
"Saturated fat is what’s found in higher amounts in popular foods like butter, ice cream, cheese and fatty meats such as bacon and sausage. This is why the American Heart Association recommends limiting total fat intake to no more than 35% of daily calories, and saturated fat to less than 7%."
Iatan wrote that before anyone starts a low-carb diet, it’s important that he or she consult with a doctor.
"While on the diet, it is recommended [patients] have their cholesterol levels monitored and … try to address other risk factors for heart disease or stroke, such as diabetes, high blood pressure, physical inactivity and smoking," she added.
Lindsay Allen, registered dietitian nutritionist and owner at Back in Balance Nutrition, LLC in Tampa Bay, Florida, was not involved in the study but warned that many people who go on a keto diet do not balance the fats appropriately.
"If you're eating 60-80% of your calories from fat, you must ensure you are getting plenty of monounsaturated fats and omega-3 fatty acids (specifically EPA and DHA from fish), and are not overdoing saturated fats like meat, cheese and bacon," she told Fox News Digital by email.
"Most people unintentionally over-consume saturated fat without balancing a healthy ratio of all the other fats, and when they do this, they run into issues with cholesterol."
Some experts believe that it's healthier to cycle on and off the keto diet instead of following it long-term.
"Eating too low carbs for too long can greatly diminish the antioxidants, phytonutrients and fiber that are needed to balance our cholesterol levels," Allen said.
Study had some limitations
The study authors called out some limitations.
The participants self-reported their food intake via a questionnaire at only one point in time, which could impact accuracy.
"With only one day of food choices reported, there could be a lot of variation as to what diet these subjects actually followed on an ongoing basis," said Kulp of San Francisco.
Additionally, because this was an observational study, it shows only an association — and not causation, the authors wrote.
"There's nothing inherently bad about the keto diet, as long as it's for the appropriate person, the consumption of fats are balanced, and the diet is cycled to allow for antioxidants and fiber," Allen told Fox News Digital.
"This study demonstrates that the keto diet definitely is not for everyone, and it would be helpful to seek guidance from a professional to make sure you're a good candidate."
More research is needed on the link between keto-like diets and heart health, Iatan said.
Read more of this story from FOX News.
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Sometimes folks who are interested in losing weight or getting healthier get so focused on the minutia of ”optimizing” their diet, supplements, exercise, and lifestyle that they gloss over the basics. This is a mistake. No matter your goal, you have to lay a good foundation before worrying about the finishing touches. When starting a keto diet, that means gradually reducing carbs to build a base of metabolic flexibility and get into ketosis.
To be clear, you can slam your body into ketosis by dropping from several hundred grams of carbs per day, typical in a modern diet, straight to the very low carb intake required for keto. I don’t recommend it, though.
For one thing, jumping from a high-carb diet into keto sets you up for the world of hurt known as keto flu. When you suddenly deprive your body of glucose, you can expect to experience headaches, lethargy, brain fog, and an inability to perform your typical workouts. Gradually reducing carbs gives your body the opportunity to upregulate its ability to burn fat for fuel, a necessary prerequisite of ketosis.
Not for nothing, a gradual transition also gives the people in your life time to get on board. You might be excited about your big lifestyle change, but I hear all the time from people who are struggling because their partners, kids, or roommates aren’t exactly supportive of them tossing all the junk food and refusing to go through the drive-thru on the way home.
Even if you’re already following a moderate-carb Primal way of eating, I still recommend taking the time to make your transition as seamless as possible. No matter where you’re starting, the best way to reach ketosis is to gradually and systematically reduce your carb intake. This is the same approach that I describe in The Keto Reset Diet, and it’s worked for the thousands of people who have participated in our Keto Month challenges.
What Is Ketosis?
Ketosis is a metabolic state in which your liver is making ketones, which are molecules that any mitochondria-containing cell can use for energy. Your brain and heart especially thrive on ketones. To get into ketosis, you must deplete liver glycogen (the glucose stored in your liver) and keep insulin levels low. Very-low-carb diets and fasting, or a combo of the two, will get you there. Glycogen-depleting exercise helps, too.
Ketogenic (“ketone making”) diets are popular for everything from losing weight to lowering insulin and blood sugar to augmenting traditional cancer treatments. Inflammation is at the root of every chronic illness, and ketones are anti-inflammatory. They are also an efficient fuel source, and athletes across the sport spectrum are experimenting with using low-carb diets to burn fat and ketones during exercise.
The Primal Blueprint qualifies as a low-carb eating style, especially in comparison to the high-carb Standard American Diet, simply by virtue of the fact that it eliminates the major sources of carbs in the typical modern diet: grains and sugar. The version of keto I recommend is an offshoot of the Primal diet you know and love, but with fewer carbs—below 50 grams or so per day. That’s orders of magnitude less than the average person eats, and maybe half or a third of what a typical Primal person consumes. So how do you get there?
How to Gradually Reduce Carbs and Get Into Ketosis
Step one: Start with the big offenders, grains and added sugars
That means no more sugary breakfast cereal, cupcakes, soda, or donuts, but it also means no “heart healthy” whole-grain bread or pasta. Instead, build your meals and snacks around Primal fare—meat, produce, eggs, nuts and seeds, optional full-fat dairy and “sensible indulgences” like very dark chocolate (not the super sugary stuff). For those of you accustomed to the Primal Blueprint, this should be familiar. In Keto Reset lingo, we call this the metabolic reset phase. It’s the first step toward becoming fat-adapted, meaning that your cells can efficiently burn fat for fuel in place of glucose.
At this point you aren’t counting carbs, nor are you worried about the carbs that naturally come along with fruit, vegetables, dairy products, or any other Primal food sources. Depending on where you start, it can take a while to completely eliminate grains and added sugars and get comfortable eating Primally. Stay at this step for as long as it takes. There’s no rush here.
Step two: Eat less fruit and higher-carbohydrate vegetables, tubers, and legumes
Next, take a look at the foods you’re currently eating and start to notice their carbohydrate content. Most people don’t have any idea how many carbs, or how much fat or protein, they’re taking in on an average day. A nutrition tracker like Cronometer is useful here. You don’t need to meticulously weigh and measure your food at this stage, but you want to pay attention to what’s on your plate.
Start limiting the portion size of your highest-carb foods or swapping them out for lower-carb alternatives. There aren’t any rules about how exactly to do this, but aim to be in the range of 75 to 100 grams of carbs, give or take, on a typical day. (If you were eating Primally to start, this might already be your norm.) If you’re eating two or three servings of fruit per day, maybe you decrease it to one and trade grapes (27 grams of carbs per cup) for strawberries (12 grams of carbs per cup). If you’re still eating a cup of black beans three times per week, try half a cup twice per week, then once.
The final step is to tighten the reins and get your carb intake below 50 grams per day. I don’t worry about carbs that come from above-ground green vegetables and avocados, so you have some wiggle room there, but 50 grams per day is a good target to keep in mind.
Whereas the first two steps were somewhat laid back, here you need to be strict. Ketosis only occurs when the metabolic conditions are right. There is a distinct on-off switch. Too many carbs, and you won’t be in ketosis. For that reason, it’s often necessary to track your food carefully for at least a few days to see where you’re at. You may also want to measure your ketone levels to ensure you’re hitting your goal. That’s not mandatory.
At this point, there won’t be much room in your carb allowance for fruit, below-ground vegetables, or legumes. Prioritizing the most keto-friendly fruits and vegetables will allow you to enjoy the biggest, most satisfying meals.
What Else You Should Do To Encourage Ketosis
The transition to keto is all about developing new metabolic pathways. That’s largely about what you eat, but there are other things you can do to help the process along.
Increase your electrolytes. When you drop into ketosis, your kidneys start flushing electrolytes. Mindfully increasing your sodium intake especially, but also potassium and magnesium, is key to staving off keto flu.
Adjust your exercise. During the transition, you’ll probably have a hard time accessing top-end speed and power. Dial back the intensity and/or duration, then gradually work back to your normal volume.
Mind your stress. Stress activates the fight-or-flight response, which will increase the body’s demand for glucose.
Reversing the Process – Backing Out of Keto
Transitioning out of keto to a more moderate-carb approach is as simple as gradually increasing your intake of the fruit, higher-carb vegetables, and perhaps tubers and legumes you reduced in step two. Add maybe 25 grams of carbs per week until you find your personal carb tolerance sweet spot—the point at which you feel the best mentally and physically.
Why would you want to stop eating keto? You don’t have to. I know people who have been happily and successfully keto for a couple of decades. But I don’t think constant ketosis is necessary. For optimal metabolic flexibility, I prefer to cycle in and out of keto. This also gives you the freedom to enjoy holidays, meals out with friends, and fresh summer fruit without concerning yourself about staying in ketosis 24/7.
That’s it, pretty simple really. Comment below with any questions or topics you’d like me to cover next!
Mark Sisson is the founder of Mark’s Daily Apple, godfather to the Primal food and lifestyle movement, and the New York Times bestselling author of The Keto Reset Diet. His latest book is Keto for Life, where he discusses how he combines the keto diet with a Primal lifestyle for optimal health and longevity. Mark is the author of numerous other books as well, including The Primal Blueprint, which was credited with turbocharging the growth of the primal/paleo movement back in 2009. After spending three decades researching and educating folks on why food is the key component to achieving and maintaining optimal wellness, Mark launched Primal Kitchen, a real-food company that creates Primal/paleo, keto, and Whole30-friendly kitchen staples.
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Keto, Paleo, Vegan, Mediterranean
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Many of us want to drop a few pounds but with so many diets and eating plans to choose from, it can be difficult to know which ones work best - and deliver lasting results. Diets such as Intermittent Fasting, the Mediterranean diet and Keto have gained popularity over the years due to their results.Kourtney Kardashian and Jennifer Aniston are among the many celebrities to endorse the benefits of Intermittent Fasting, while celebrities such as Vanessa Hudgens and LeBron James committed to the Keto diet.Speaking to FEMAIL, American nutritionist Anthony O'Reilly, from BarBend, explained that there are pros and cons to any popular diet and that none is a magic quick fix. Anthony said: 'It is crucial to do your own research before changing your diet and to have an understanding that there is no quick-fix for losing weight, or one particular diet that is guaranteed to work better than another. 'Make sure to prioritise calories first, and then choose a diet style based on your preference.'However, by better understanding the most common types of diets, you can decide which one works best for your lifestyle and overall goals. Here, Anthony explains the pros - and cons - to six of the most popular... Intermittent Fasting Nutritionist Anthony O'Reilly has revealed a guide to the most popular diets online but he also listed their pros and cons to educate people on benefits but also the reasons why they may not work long term (stock image)Intermittent Fasting involves consuming all your calories within a set time period and then fasting for the rest of the day. There are different approaches to intermittent fasting, with the most popular being an 8:16 split – meaning you consume your calories in an eight-hour eating window and fast for the other 16 hours of the day. You can also do a 10:16, 16:10, or even a 6:20 eating: fasting split. The concept is that you will be eating fewer calories since you are squeezing them into a narrower timeframe, instead of consuming them throughout the day. Intermittent Fasting is the most popular diet online, receiving a huge 1.2 million average monthly searches worldwide. Kourtney Kardashian and Jennifer Aniston are among the many celebrities to endorse the benefits of Intermittent Fasting. Advantages:Leads to weight loss Helps improve insulin resistanceReduce oxidative stress on your cellsStabilise blood sugar levelsReduce the risk of strokes Disadvantages:Can be difficult to stick with long-term due to low energy, cravings, habits, and the discipline required to stick to the specific time frames.Studies investigating intermittent fasting also point to certain side effects that may occur during the fasting stage, like mood swings, constipation, dehydration and diminished sleep quality. Mediterranean DietAs the name suggests, the Mediterranean diet is inspired by the eating habits of people who live near the Mediterranean Sea, for instance, Greece, Italy, and Spain, who have some of the longest life expectancies in the world.The diet is rich in heart-healthy foods such as vegetables, grains, fish, fruit, olive oil, and nuts. Consumption of red meat is kept to a minimum, and dairy intake is moderate and consists of high-quality sources such as yoghurt and cheeses. The Mediterranean diet is the second most popular diet online, receiving 610,000 global monthly searches worldwide. Advantages:It leads to weight lossAn easy diet for people to adhere to when compared to intermittent fasting and the paleo dietWhen adhered to, the diet has also been found to reverse symptoms of diabetes and cardiovascular diseases Disadvantages: The diet does not have clear calorie guidelinesSome foods are costly Paleo Diet The Paleo diet, sometimes called 'the Caveman diet,' involves only eating meat, fish, vegetables, fruit, nuts, and seeds. Stock imageThe Paleo diet, sometimes called 'the Caveman diet,' involves only eating meat, fish, vegetables, fruit, nuts, and seeds. Any grains, dairy, processed foods, beans, legumes, and sugars must be avoided while adhering to this diet.The Paleo diet is the third most popular diet online, with an average of 200,000 monthly global searches. Celebrities such as Matthew McConaughey, Miley Cyrus and Uma Thurman all reap the benefits of the Paleo diet. Advantages:Studies have shown that it is effective in helping people lose weight, drop their blood pressure, and improve other blood markers. Disadvantages:Many researchers highlight the lack of evidence of the diet's effects on health and that more research needs to be done.Researchers warn against the diet's exclusion of whole grains, which have been shown to ward off heart disease and diabetes Sirtfood Diet Carnivore Diet The carnivore diet is the exact opposite of veganism. Carnivore devotees only eat animal-based products, such as meat, cheese, milk, animal-based fats, and eggs. There are no grains, no vegetables, and no fruits. Also known as the Zero Carb diet, this diet is the fourth most popular online and receives an average of 126,000 monthly searches worldwide.Advantages:There is proof that it can lead to weight loss, especially since protein increases the body's thermic effect of feeding —the energy it takes to digest foodCarnivore diet followers have claimed it can fight inflammation and prevent nutrient deficienciesDisadvantages:The lack of fruits and vegetables may lead to an increased risk of heart disease, cancer, and overall risk of deathThanks to Adele and Pippa Middleton's endorsements, the Sirtfood diet has grown in popularity in recent years. The diet focuses on foods high in sirtuins, a group of proteins found in the body that regulate metabolism. Foods high in sirtuins include red wine, dark chocolate, walnuts, arugula, coffee, and extra-virgin olive oil. The Sirtfood diet receives 52,000 average monthly searches, making it the fifth most popular diet online worldwide.Advantages of the Sirtfood diet:Many of the foods recommended on the Sirtfood Diet are full of beneficial micronutrients and antioxidants.Disadvantages of the Sirtfood diet:There is little proof that the Sirtfood diet leads to weight loss or better health.You must follow a strict routine.The Ketogenic DietIn recent years, the Ketogenic diet has arguably been one of the most discussed and debated diets. Keto, as it is called for short, prioritises fat (65-75 per cent of your daily calories), with moderate protein consumption (20-30 per cent) and very few carbs (only about five per cent, though some versions prohibit carbs altogether). The Keto diet ranks as the sixth most popular diet online, with 44,000 average monthly searches worldwide.The Keto diet was designed to keep the body in a near-constant state of ketosis, a metabolic state where the body creates ketones from fat to use as energy instead of sugar from carbs (the body's primary and preferred energy source). The Keto diet has become more popular in the last few years, especially with the Hollywood elite, with celebrities such as Vanessa Hudgens and LeBron James committed to the Keto diet.It is important to note that none of these options are the be-all, end-all for your health needs. You can lose weight on about any diet, so long as you are in a calorie deficit (that is, you burn more calories than you consume). Prioritise calories first, and then choose a diet style based on your preference.Studies have also shown that the quality of food is just as if not more important than the number of macronutrients (protein, carbohydrates, and fats) you take in. In other words: if you're following a low-carb diet, you need to make sure you're eating quality fats and protein, too. On the flip, opt for whole grains over refined starches if eating a diet lower in fat. Advantages: There have been claims Keto may help treat cancer and even respiratory illnessesIt can lead to weight loss and lower blood sugar in diabetics Disadvantages:Several studies point out Keto is no more effective for weight loss when calories are matched with other diets
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Keto, Paleo, Vegan, Mediterranean
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‘The secret to my heart is bacon,’ wrote Jennifer Geissert beneath a recent Instagram video of sizzling rose-shaped bacon bites. This is no exaggeration: for Geissert, a full-time meat-eater, part-time physical therapist and ‘carnivore coach’, meat is everything.
Animal products form the entirety of her diet; a typical day might feature a breakfast of ground beef, ‘crispy fat’ and eggs, a lunch of rib-eye steak, and two cold burger patties for dinner.
To drink, it’s water or homemade bone broth. And when she’s not eating meat, Geissert is proselytising via @delightedtomeatyou, through which she’s built up a sizeable following of fledgling carnivores – and sceptics, too, who question the diet’s proclaimed health benefits (more on which later).
Though Geissert’s regime is extreme, eschewing all the fibre and carbs found in plants and grains, she says it has transformed her life.
Speaking from her home in Kansas, the 39-year-old – who joined the carnivore club in February 2022, after first trying it as an elimination diet on the advice of a nutritionist, and having previously experimented with vegan, gluten-free and dairy-free diets – can’t sing its praises enough.
‘It’s truly the best change I’ve ever made for myself,’ she says, listing the differences offal living has made. Her psoriasis, which she’d struggled with since childhood, and vasculitis have disappeared; she no longer binge eats; her libido has increased; her mood is better; recurrent bouts of strep throat are a thing of the past.
She credits these changes to the ‘nutrient density’ of her diet, and has even placed her dog, Lucy, on a raw carnivore programme. The Doberman is ‘loving her life’, Geissert said in a recent social-media post.
She is determined to have an equally carnivorous family, too: her future children will be brought up ‘as meat-based as possible’, she says. ‘Eating this way almost makes me want to have a family more… I feel so good about it that I’m like, I want to have a baby so I can raise them like this, because I sure wish I had been.’
Geissert says the only major side effects she’s had were some initial digestive issues. ‘I had crazy diarrhoea for like three weeks… and you just have terrible, terrible cravings, especially if you’re a former binge-eater like me. But after about a month that’s all over and you feel better than you’ve ever felt. The only issue that I have now, a year and a half in, is the constant need to floss because of all the meat.’
Socialising as a radical carnivore can be tricky, though. When on holiday, Geissert will sip sparkling water – alcohol is a no-go – and pick out the meat from all-inclusive buffets. At the risk of raised eyebrows from restaurant staff, by now used to accommodating plant-based guests, when out to eat with friends she chooses carefully from the menu (think a burger and chips – minus the burger bun and chips).
What about dating? ‘I usually warn them ahead of time so that they have an idea, and that helps. I’ve probably been on dates with 10 different guys since I’ve been a carnivore and they’ve all been really accepting of it – or they’re on their very best behaviour.’
Geissert’s restrictive lifestyle is not as anomalous as one might assume. Though the extreme diet can be traced back to the late 19th century, it was popularised as a more mainstream fad around 2018, with psychologist Jordan Peterson and his daughter Mikhaila leading the charge.
The fringe carnivore movement has grown in recent years, attracting huge audiences on TikTok, where the hashtag #carnivorediet has over 980 million views and advocates share tips and daily meal plans.
Some are more radical in their approach than others: one ex-vegan turned ‘high-fat carnivore’ going by the username @steakandbuttergal films herself snacking on lumps of butter and chewing raw steak, while Bali-based American Pauly Long rose to online fame consuming raw organ meat – testicles are his ‘favourite bedtime snack’.
Raw-meat consumers form the most extreme, often hyper-masculine subset of the wider movement (and, needless to say, health experts strongly advise against consuming such produce raw).
Some, like the self-professed Liver King – 46-year-old Brian Johnson – have built social-media empires upon their love of meat and the ‘ancestral lifestyle’.
Meanwhile, for other so-called ‘meatfluencers’, the way of life is ideologically motivated: some see themselves and their carnivorism as a necessary antidote to veganism. In the opposing vegan camp, many express visceral disgust at the meat-based lifestyle.
The broader carnivore arena encompasses various subcultures and approaches (some people follow the purist meat-and-salt Lion Diet, for example, while others are less strict, sticking with a more relaxed animal-product-based version or incorporating fish as well as meat). But the underlying health beliefs that underpin the extreme carnivore regime remain relatively consistent.
In May, the adventurer Bear Grylls announced that he was ‘embarrassed’ by his previous endorsement of veganism and that he had made a U-turn in favour of an ‘ancestral’ diet; though based on grass-fed red meat, it also includes fruit, honey, dairy and ‘a little potato or white rice’.
‘For a long time, I’d been eating so many vegetables thinking it was doing me good, but just never felt like it had given me any good nutrients compared to the nutrient density I get from basically blood or bone marrow – red meat,’ he said.
‘I’ve tried to listen to my body more, tried to listen to nature, and I don’t miss vegetables at all. I don’t go near them and I’ve never felt stronger, my skin’s never been better, and my gut’s never been better.’
Grylls added that red meat and organs had been the ‘biggest game-changer’ for his health. ‘I’ve found a counterculture way of living, of embracing red meat and organs – natural food just like our millennia of ancestors would have eaten for hundreds of thousands of years.’
Medical meatfluencers such as American orthopaedic surgeon Dr Shawn Baker, author of the 2019 manual The Carnivore Diet, claim it can treat conditions ranging from arthritis to diabetes. It has also been anecdotally linked to weight loss, although there has been limited clinical research into the long-term impact.
Recent research has indeed suggested that meat is important for our health: in response to an article published earlier this year in the journal Animal Frontiers, one scientist warned that ‘removing fresh meat and dairy from diets would harm human health’.
The article noted that meat delivers vitamin B12, retinol, minerals such as iron and zinc, and key compounds for metabolism. A 2021 Harvard survey, which looked at a group of adults self-reporting the results of their own carnivore diet, found that many reported improvements in chronic health conditions and energy levels.
Nevertheless, the restrictive carnivore diet flies in the face of much of the evidence, built over decades, that suggests the benefits of a varied diet that includes vegetables and seeds. Unlike the low-carb ketogenic and Atkins diets, the strictest form of the carnivore diet eliminates all plant foods, with some followers claiming that plants are toxic.
The carnivore diet lacks fibre and often sufficient vitamin C, and while the NHS advises that red meat is a good source of protein, vitamins and minerals, it warns that eating too much red and processed meat – more than 90g per day – can raise the risk of bowel cancer.
Nutritionist Jo Foster says she would never recommend the diet to her clients because it is ‘missing many of the key foods that we need for a healthy microbiome’. Foster is concerned that it encourages disordered eating and creates unnecessary fear around foods we need ‘to provide antioxidants, reduce inflammation, and feed our gut bacteria’.
Medical doctor Aishah Iqbal is equally concerned. ‘Diets that call for the removal of large food groups run the risk of losing beneficial nutrients and are ultimately unsustainable and unhealthy in the long term,’ she says. ‘There is also no research to back up many of the claims that are made about the diet.’
Iqbal is not convinced that a meat-based diet itself is a quick fix for our bodily ills: ‘By default, the carnivore diet removes a lot of the ultra-processed, low-nutritional and high-calorific foods that have a negative impact on health in their own right – so I would question whether the reported transformations are from the carnivore diet, or simply the removal of other unhealthy foods.
‘There are nutritional elements we receive from plant-based foods that we simply cannot get from meat or animal-based products,’ she adds. ‘Each nutritional element has a part to play in our bodies and removing them completely can be harmful – that harm may not be seen in the short term, which can often lead people to feel the choice they are making today is the right one.’
Doesn’t it seem counterintuitive, I ask Geissert, to relinquish the parts of our diet we’ve been raised to prioritise? ‘Of course it seems so strange at the beginning, and because I work in healthcare – I have a biology degree and a doctorate degree in physical therapy,’ she says.
‘So everything I learned was all the mainstream, “Eat your fibre, eat your fruits and veggies, get a little bit of meat, but make sure it’s lean”… But that’s what I was doing and it wasn’t helping me. So when I was presented with an alternate option, while it seemed crazy, it seemed like, hey, this is something I haven’t tried yet, and so I dove right in.’
Some intrepid carnivores have reported more serious concerns about the diet. The singer James Blunt said on a podcast in 2020 that he tried an all-meat diet for about two months while at university – only to develop symptoms of scurvy, resulting from a lack of vitamin C.
There are also the obvious environmental issues, with a quarter of global greenhouse-gas emissions from food production said to result from beef alone. For Geissert, this isn’t a concern. ‘I don’t worry about the environmental implications because I believe that regenerative farming is actually the way to preserve our climate,’ she says.
Loyal members of the carnivore club remain keen to discuss the myriad ways in which they say it has transformed their lives. Michael Mason, 59, has been a practising carnivore for more than 20 years, having previously experimented with other diets, including veganism, which he tried in the 1980s.
It was only when he landed upon carnivorism that Mason felt he’d cracked the dietary code: ‘I just knew that I felt better… I had so much more energy.’
Nowadays, Mason describes his diet as ‘90 to 95 per cent meat-based’. It is less strict than Geissert’s – he seasons his food with herbs, breaking the plant-free clause, and will occasionally make a side salad to add ‘texture’ – but he is teetotal and only eats twice a day, most often meat or eggs. Sometimes it’ll be deer testicles, of which he’s a fan.
When I meet him over Zoom, he is planning his meals for the day: ‘Some venison loin, which I’ll have for lunch, and this evening I’ll either have more of that or some eggs.’ He says he enjoys sourcing his meat from local farmers. ‘I walk past the cows, I know where it’s come from.’
Mason looks half his age, muscular with taut, glowing skin. Perhaps he knows it. ‘Without sounding up my arse, I’m 59… I don’t understand anything about age and what you’re meant to feel like, but all I know is that I feel really good physically and mentally,’ he says. He adds that he sometimes looks at other people his age – ‘they’re all on statins, they’ve all got diabetes, they’re all overweight’ – and feels like he’s from ‘a different universe’.
This he credits to his diet. ‘I don’t mean this in any big sense, but you can only go on your own evidence,’ he says. Like Geissert, Mason has built up a career as a carnivore coach, advising clients on the meat-based lifestyle as well as strength training and breathwork.
A former ski instructor, since 2021 he has run a ‘carnivore retreat’ in Scotland where guests follow a ‘high-animal protein/low-carb’ diet, learn meat-cooking techniques, go on hikes and practise resistance training.
The next one, in October, is sold out, with guests paying £2,750 each for a meat-centric week. It is the only one of its kind in the UK, though others have taken place in Spain and Bosnia and Herzegovina, while Costa Rica plays host to an annual ‘animal-based gathering’.
Mason has been pleasantly surprised by the eclectic mix of guests who sign up. Expecting 20-year-old rugby players, he has instead found himself teaching attendees including a 70-year-old American woman, a Californian lawyer and a British tech investor. And, from his own experience, he believes the carnivore diet is on the rise.
‘Especially among people who are getting into their 40s and 50s… they’re starting to think, “I’ve done all these diets, and none of it is working,” and I think people want to do something that seems sort of radical,’ he reflects.
One such example is Rachel*, 41, a Hampshire-based office worker. After a heart scare last year, Rachel decided she needed ‘to do something extreme’ to improve her health. Having experimented with the keto diet in the past, she began looking into the carnivore diet. ‘I’ve done hundreds of hours of research, listening to podcasts, reading articles and books… and I started the carnivore [diet] at the end of January.’
In the months since she began the diet – which for her involves solely eating animal products, once a day – she says her health has improved ‘massively’, and she has lost two and a half stone.
She believes eating carbohydrates affected her mental health, whereas now her mind is ‘completely clear’; recent heart tests showed no problems, and inflammation in her hands has gone. Still, she says, ‘If you’re planning to do it, do your research, listen to proper medical doctors, read the books… what I do is not for everyone.’
None of Rachel’s colleagues know about her diet, as she’s a ‘private person, so I wouldn’t disclose that’ – hence the anonymity here.
Does a meat-based diet not become repetitive, though? Rachel says not: ‘I get so excited about mince and steak, it’s silly.’
Geissert agrees. ‘Every time I have a rib-eye, it’s my favourite thing, so I don’t get bored of it at all.’
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Keto, Paleo, Vegan, Mediterranean
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The words “keto diet” may conjure up visions of bacon, butter, and heavy cream, but that’s just the tip of the iceberg when it comes to the delectable food options available to keto dieters.
Most people build their meal plans around main dishes, which makes sense. Main dishes usually provide the bulk of the protein in a given meal, and we all know how critical protein is for maintaining strength and staying healthy now and well into old age. But sides are how you add color, pizzazz, texture, and even more flavor. Steak—delicious. Steak served with a big-ass side salad and crispy roasted broccoli—out of this world.
Without further ado, here are 20 of our favorite side dishes to complete your fabulous, low-carb keto meals.
20 Keto Side Dishes You’ll Love
Warm Vegetable Side Dishes
1. Balsamic Roasted Brussels Sprouts
Brussels sprouts have experienced a major popularity boost since everyone discovered that they’re actually quite delicious roasted and served with bacon. This recipe adds tangy and sweet balsamic vinaigrette to take the flavor to another level.
Ratatouille isn’t just a friendly talking rat, it’s a very beautiful layered baked vegetable side dish. It takes a bit of prep work to chop the veggies and assemble the casserole, but the final product is well worth it.
The best parts of this salad are the texture and the dressing. Chopping all the ingredients finely and tossing them with homemade tahini dressing makes for a unique side that pairs nicely with any grilled meat.
Fermented foods deliver probiotics that are fantastic for gut health. If you’ve only ever eaten store-bought sauerkraut, you’ll be surprised how simple it is to make your own sauerkraut at home. Eat it with sausages or on top of eggs. (Yes, really, sauerkraut is delicious on eggs.)
Giardiniera is dish of pickled vegetables with Italian spices. This one contains cauliflower, carrots, green beans and other vegetables. Serve it with any meat or seafood. It’s also a nice addition to a charcuterie board.
Lindsay Taylor, Ph.D., is a senior writer and community manager for Primal Nutrition, a certified Primal Health Coach, and the co-author of three keto cookbooks.
As a writer for Mark’s Daily Apple and the leader of the thriving Keto Reset and Primal Endurance communities, Lindsay’s job is to help people learn the whats, whys, and hows of leading a health-focused life. Before joining the Primal team, she earned her master’s and Ph.D. in Social and Personality Psychology from the University of California, Berkeley, where she also worked as a researcher and instructor.
Lindsay lives in Northern California with her husband and two sports-obsessed sons. In her free time, she enjoys ultra running, triathlon, camping, and game nights. Follow along on Instagram @theusefuldish as Lindsay attempts to juggle work, family, and endurance training, all while maintaining a healthy balance and, most of all, having fun in life.
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Keto, Paleo, Vegan, Mediterranean
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When you follow a keto diet, the number one rule is that you must keep your daily carbohydrate intake low—below 50 grams per day. In practice, that means minimizing or eliminating grain-based foods and foods with added sugar. Your typical bread, bagels, pastries, breakfast cereal, pancakes, waffles, biscuits, and muffins are all off the table (no pun intended).
At first blush, then, it might seem like there is nothing left to eat in the morning. Au contraire! In fact, breakfast is one of the easiest meals to eat when you’re keto. Eggs, veggies, meat, and cheese are all totally keto-friendly options that you can combine into a variety of delectable breakfast dishes. Berries and plain, full-fat yogurt also fit the bill. You can even use low-carb flour and sugar substitutes to reinvent some of those old favorites if you’re so inclined.
Sure, eggs are easy, nutritious, and affordable, but maybe you’re allergic. Or—and we didn’t believe this when we first heard it—apparently some folks don’t want to eat eggs every day? No problem. Besides last night’s leftovers, which are always a fine option, here are a couple keto breakfast ideas, no eggs required.
8. Hemp Cauliflower Oats
These are on the slightly higher end of the carb spectrum with 20 grams of carbs, but 9 grams are fiber. Hemp cauliflower oats are a great pre- or post-workout keto breakfast when you don’t mind a few extra carbs.
Don’t knock it till you try it. Once you try adding an egg to your coffee, you’ll forget all about butter coffee—although you can always add butter, MCT oil, or coconut oil to this recipe if you’re so inclined. Swap out the sugar for stevia or monk fruit to drop the carbs even more.
Looking for even MORE low-carb breakfast recipes? Check out the recipe archives on Mark’s Daily Apple!
About the Author
Lindsay Taylor, Ph.D., is a senior writer and community manager for Primal Nutrition, a certified Primal Health Coach, and the co-author of three keto cookbooks.
As a writer for Mark’s Daily Apple and the leader of the thriving Keto Reset and Primal Endurance communities, Lindsay’s job is to help people learn the whats, whys, and hows of leading a health-focused life. Before joining the Primal team, she earned her master’s and Ph.D. in Social and Personality Psychology from the University of California, Berkeley, where she also worked as a researcher and instructor.
Lindsay lives in Northern California with her husband and two sports-obsessed sons. In her free time, she enjoys ultra running, triathlon, camping, and game nights. Follow along on Instagram @theusefuldish as Lindsay attempts to juggle work, family, and endurance training, all while maintaining a healthy balance and, most of all, having fun in life.
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Keto, Paleo, Vegan, Mediterranean
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“Good article. I both love and loathe this app. I have not curated my photos at all. When my kids were growing up, we shared the same folder for photos, so I still have all of their youthful perspectives on trips we took, random things we found, funny little photos from a childlike view. So I love it for this mindtrip into the past. But I also loathe it. My kids are older: not old enough to understand the world independently but not young enough to share my iPhoto app anymore. Life is at a crossroads for me as a parent, and I sometimes loathe the photo reminders of this lost past. Both tears of joy and of sorrow.“
-It can be hard. Hang in there and know that without the sorrow there is no joy.
Mark Sisson is the founder of Mark’s Daily Apple, godfather to the Primal food and lifestyle movement, and the New York Times bestselling author of The Keto Reset Diet. His latest book is Keto for Life, where he discusses how he combines the keto diet with a Primal lifestyle for optimal health and longevity. Mark is the author of numerous other books as well, including The Primal Blueprint, which was credited with turbocharging the growth of the primal/paleo movement back in 2009. After spending three decades researching and educating folks on why food is the key component to achieving and maintaining optimal wellness, Mark launched Primal Kitchen, a real-food company that creates Primal/paleo, keto, and Whole30-friendly kitchen staples.
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Keto, Paleo, Vegan, Mediterranean
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She is best known for her role as Cher Horowitz in Clueless, but Alicia Silverstone has since gone on to make her name far more synonymous with the unique views she shares with the world.Indeed, the Hollywood star has been open about her passion for topics like veganism and attachment parenting ever since she gained widespread recognition in the 90s. Despite being met with criticism from experts and fans over many of her eyebrow-raising antics, the 46-year-old continues to do what she can to raise awareness for the causes she feels so passionately about.On Tuesday, it was revealed that Silverstone had chosen to pose nude for the first time in her more-than-30-year career in a special campaign for PETA. She is best known for her role as Cher Horowitz (right) in Clueless, but Alicia Silverstone has since gone on to make her name far more synonymous with the unique viewsWearing nothing but vegan leather boots in a field of cacti, the blonde star bared all in the image shared in a new 29-foot Times Square PSA in New York City.The copy simply reads: 'Don't Be a Prick. Wear Vegan.' 'I never, ever get naked in TV, in film, nothing, but I've done it for PETA 'cause that's how much it matters to me,' the vegan campaigner said in a video interview in which she explained leather's effects on the planet.The new campaign isn't the first time the actress has made waves in order to highlight a cause, with the Vamps star making headlines across the globe when she shared her practice of re-feeding her baby son.In the years that followed, Silverstone continued to raise eyebrows thanks to her revelations about everything from still sharing a bed with her 11-year-old son, Bear, to why she fears tampons can cause infertility.Here, FEMAIL reveals some of the star's most jaw-dropping beliefs as she continues to defiantly go against the grain.Using her profile to campaign for animal rights and climate change: The actress has followed a strict vegan diet since she was 21 Alicia Silverstone has posed nude to inspire people to wear vegan clothes in her latest PETA campaign The 46-year-old became a vegan aged 21 and have been a vocal campaigner for the rights of animals The Clueless star has been raising her son, Bear Blue (pictured), to also have a love of animalsFIGHTING FOR ANIMAL RIGHTS Silverstone previously explained how she developed such a strong passion for animal rights and taken part in various climate change-related campaign work.The star - who has published two cookbooks, The Kind Diet and The Kind Mama - shared: 'I watched the documentary The Witness and took a look at my dog Sampson and thought, "If I’m not willing to eat you, how can I continue to eat these other creatures that have the same desire to live, are just as funny, and have the same reaction to pain as my dogs?"'I went vegan for the animals, but the health transformation I experienced and continue to experience was extraordinary. This revolutionized my world at 21 and shaped my life and career tremendously.'During an appearance at the NDTV-India Animal Fund #FreedomForAll Telethon, she explained her decision further and stated: 'I turned vegetarian when I was a small kid. But when I was 21, I turned vegan after seeing the horrifying footage of what happens to animals in slaughterhouses. 'I made the connection between the food on my plate and the animal that was slaughtered for my meal. For me, it was just one meal, but for the animal it was their life. I'm committed to a vegan lifestyle because animals don't deserve to be exploited and abused.'She continued: 'Then there's the environment and our own health as well. You can eliminate almost every medication that you're on with the support of your doctor. 'When you start eating this way, when you eat plants and eliminate animal food, it is going to do nothing but make you feel healthier and better, and your most vibrant self.'Over the years, the PETA spokesmodel has claimed that she used to suffer from a variety of ailments - asthma, allergies, cystic acne and weight gain - all of which were 'cured' by eating a plant-based diet. CAMPAIGNING AGAINST CLIMATE CHANGE The star often shares her thoughts about how to look after the planet in books and social media posts Silverstone chose to adopt a vegan diet because she believes that 'our rapidly growing dependence on animals as a food source is one of the greatest threats to the climate'Silverstone also chose to adopt a vegan diet because she believes that 'our rapidly growing dependence on animals as a food source is one of the greatest threats to the climate.'In an op-ed for Newsweek in 2015, the star explained how raising livestock is responsible for 18 percent of greenhouse gases, requires 2,000 gallons of water per pound of beef and is one of the biggest perpetrators of deforestation. The actress also pointed out that while halting climate change is a challenge, it is also an opportunity for improvement.'It turns out that just by changing the way we eat, we can hugely improve the environment’s health,' the actress wrote.Now at 46, Silverstone has joined a long list of celebrities — including Penélope Cruz, Taraji P. Henson, Eva Mendes and Olivia Munn — who have helped PETA promote humane wardrobe choices.PETA explained of the campaign: 'Everyone can choose innovative vegan leathers made from the prickly pear cactus, mushrooms, or apples instead of supporting industries that kill animals for their skin.'Silverstone also added: 'The amount of resources, water, food, oil for transport, the amount of energy that goes into making leather is extraordinary. It's just not sustainable. The Earth can't handle it.'Compared with the production of plant-based leathers, that of cow leather has nearly 10 times the negative environmental impact and contributes more to global warming, water pollution, water depletion, and greenhouse gas emissions, a press release from PETA explained.'Up to 80% of deforestation in the Amazon rainforest has been caused by the destruction of land in order to raise animals, and 130 different chemicals, including cyanide, are used to turn their skin into leather,' PETA added.Speaking out against vaccinations and tampons: Silverstone has encouraged her followers to question immunizations Back in 2014, the actress sparked controversy when she revealed that that she was anti-vaccinationIn 2014, the actress sparked furious controversy when she revealed that she was anti-vaccination.In her book, The Kind Mama: A Simple Guide to Supercharged Fertility, a Radiant Pregnancy, a Sweeter Birth, and a Healthier, More Beautiful Beginning, Silverstone got candid about her beliefs. 'I'm not against Western medicine, ' Silverstone began. 'The problem is we're using it as a first step for everything, even when it's not needed.' She continued: 'While there has not been a conclusive study of the negative effects of such a rigorous one-size-fits-all, shoot-'em-up schedule, there is increasing anecdotal evidence from doctors who have gotten distressed phone calls from parents claiming their child was "never the same" after receiving a vaccine. 'And I personally have friends whose babies were drastically affected in this way.'In the book, the star also claimed that her beloved vegan lifestyle could assist with a host of medical conditions such as lupus and multiple sclerosis.Elsewhere, she wrote that it would also help with breastfeeding issues, PMS, fertility problems and allergies. She then went on to offer advice about the use of tampons, claiming that manufacturers were necessarily being honest about harmful product ingredients. 'Unfortunately, feminine-care manufacturers aren’t required to tell you what’s in their products, which means that no one’s talking about the potential pesticide residues from non-organic cotton and the ‘fragrances’ containing hormone-upsetting, fertility-knocking phthalates that are snuggling up to your hoo-ha,' she explained.In another part of the book, the actress advocated for the ingestion of your own placenta after birth.'Encapsulating the placenta into pills is just one way to go, and your midwife or doula can direct you to someone who will do it for you,' she wrote. 'Some women have a small piece of placenta made into a healing tincture, and some go all-in and make a series of post-birth placenta smoothies. It’s different benefits from these various methods, so I say go with whatever feels true to you.'Advocate for attachment parenting: The film star - who famously fed her child from her mouth - still shares a bed with her 11-year-old son In 2012, the actress shared a video of herself doing the re-feeding practice with her then 11-month-old child Experts warned against the method which saw Silverstone chewing on the infant's food before passing it from her mouth into Bear'sA FAN OF RE-FEEDING The Clueless actress shares her son, Bear Blu, with her ex-husband, Christopher Jarecki, and she first raised eyebrows about her parenting methods in 2012.She shared a video of herself doing the re-feeding practice with her then 11-month-old child, which saw her chewing on the infant's food before passing it from her mouth into his. At the time, the star called the practice 'adorable', adding that it 'makes me laugh.' She then made it clear that she had no regrets about publicly portraying how she fed Bear after medical practitioners claimed it was unhygienic, and could cause bacteria and viruses to be passed from mother to baby. When asked about her actions at an audience Q&A with director Amy Heckerling following a screening of Clueless that same year, Silverstone launched into a lengthy defense of the practice. 'People have been feeding their kids that way for thousands for years. It's a weaning process,' she began. 'Honestly, when I posted the video I was not thinking, so maybe I was like Cher! I think it's adorable and it makes me laugh every time he does it.'The actress continued: 'He attacks my mouth and I think it's adorable. He also knows how to use his hands and he also eats regular food so when babies are weaning, he still breastfeeds. Some people think that's disgusting too which is insane.'It's just a thing that has been going on for thousands of years and I didn't think I was inventing anything but in our culture….'The star added: 'Every time my husband goes to the YMCA some guy comes over and says, "That's how we do it in the south!" Between him getting those great comments and me knowing in my gut it's natural and lovely, I really wasn't trying to tell anybody what to do.'I wasn't saying this was anything somebody should do. I wasn't trying to be independent or cause such a ruckus. I'm very glad that I did it.' Silverstone used 'elimination communication' to potty train her child, the technique uses cues from babies in order to be able to determine when they want to go to the bathroomA BELIEVER IN ELIMINATION COMMUNICATION When it came time for potty training with her young child, Silverstone took a different approach called elimination communication.The technique sees parents use cues from their babies in order to be able to determine when they want to go to the bathroom, and holding them over the toilet when they are ready to go.Speaking to People magazine when Bear was three, Silverstone explained: 'Just like your baby tells you it needs to eat or it’s tired, they tell you when they need to go to the bathroom.'They give you cues, but we’re ignoring those cues,' she continued. 'If you pay attention, they actually have a pause button and will give you enough time to get to a place that makes it comfortable for them to go. It’s amazing.'The actress started the practice when her son was six months old, and while she admitted that he would still use diapers on occasion at night - the actress claimed he had quickly adapted to using the toilet as well. 'It’s the most natural, primal thing,' she stressed. 'That all aside, when I got into it, I was so excited because it was another way to communicate. The joy he experienced in being heard and the teamwork, it was amazing.'The star also highlighted how the practice is beneficial to the planet as well as she added: 'You save tons of money on diapers, tons of time because it’s not as messy and you’re also helping the earth!'At the height of the coronavirus pandemic in 2020, Silverstone revealed that she was still taking baths with her then nine-year-old son in quarantineHAPPY TO SHARE BATHS WITH HER CHILD In June 2020, Silverstone revealed that she was still taking baths with her then nine-year-old son in quarantine.The actress was detailing her self-isolation routine with The New York Times when she revealed she bathed with her child.'My son and I take baths together, and when he's not with me, I take a bath and that really feels nourishing and comforting,' she said.The star also said she and her tot had been doing other activities together, including dancing, bouncing on the trampoline and jumping rope. In the piece, the star admitted that she takes pride in the reputation she has developed for being outspoken and going against the grain. 'People said lots of different things, and I was sort of "the freak," and I guess I'll take pride in that because it is hard to be the person that's speaking out, and it is hard to be the person that is saying the thing that isn’t what everybody else wants to hear,' she explained. Earlier this year, the actress claimed that she is simply 'following nature' by sleeping alongside her tween sonSTILL SLEEPING IN THE SAME BED AS HER PRE-TEEN SON Silverstone has always been vocal about her beliefs when it comes to how a child sleeps in the family home. In her 2014 book, The Kind Mama, the Clueless alum controversially compared letting her baby sleep in a crib to 'child neglect.'So it came as no surprise in 2020 when the star revealed that her and Bear often woke up, and 'snuggle for two or three hours' before she would bathe alongside him.In July 2022, she spoke further about the topic on The Ellen Fisher Podcast and claimed that she is simply 'following nature' by sleeping alongside her tween son.'Bear and I still sleep together,' the actress explained during the July 19 episode, comparing her co-sleeping arrangement to humans trying to survive in any kind of 'wild setting.''If you were in any kind of wild setting where there are wild animals, if you put you baby over there your baby is going to get eaten,' she said while pointing away from herself. 'So it's not ideal for the baby to be over there.'Silverstone then joked that she would 'be in trouble' with mom-shamers, but added that at this point in her life 'I don't really care.'She proceeded to sum up her style of parenting by calling herself 'a natural mama' and 'a loving mama,' focusing on gentle communication and cutting out things like TV from the family home.'I believe in love, I believe in nature and our society is scared of nature and scared of love,' she said in response to any criticism.'The things I'm doing I'm not inventing, I didn't invent any of it. I would love to take credit for all of it but it's not me unfortunately, it's just me following nature.''I'm just wanted to do what was healthiest for him at every turn so every choice I make is either built on instinct or deep research.'Many experts have disagreed, with parenting expert and psychologist Reena B. Patel noting that a prolonged attachment parenting style can also cause 'boundary issues.'Furthermore, the parenting expert even said the overly attached parenting techniques can impact Silverstone's love life by not allowing her enough 'alone time.'Raising her child as a vegan: Actress claims the diet has helped to boost Bear's immunity and helped him to be a 'calm boy' As a result of her animal right activism, Bear been on a vegan diet throughout his life The actress has since claimed that her 11-year-old son has only been sick 'twice' in his life and has had no need for antibiotics thanks to veganismAs a result of her animal right activism, her son, Bear, been placed on a vegan diet by his mother throughout his life.The actress has since claimed that her 11-year-old son has only been sick 'twice' in his life, and has had no need for antibiotics due to the strict diet.She told Entertainment Tonight in 2020: 'He’s such an example of health. This is a child who is plant-based.'To never have needed antibiotics in nine years and to never have needed any kind of medical intervention… Most kids have so many ear infections, they’re taking medicine all the time.’The actress continued: ‘I’m not saying I wouldn’t give it to him… I’m saying he doesn’t need it. This is a kid who’s been [sick] twice in his life. Twice. For, like, a few hours.‘He said, “Mommy I don’t feel good. I’m going to lay down.” In his whole life, twice. He can get a snot nose, but he’s still climbing trees.’The Hollywood star added: ‘He’s just so healthy. I just want to share that with the world. So people can see that a plant-based baby is really healthy… It’s not like they’re just doing OK. They can do better.’While the American Academy of Pediatrics and the Academy of Nutrition and Dietetics has deemed a plant-based diet safe for children, it is not medically proven to be able to boost immunity.In fact, some pediatricians have highlighted concerns that the vegan diet can lead to nutritional inadequacy if children are not getting enough of the vitamins and minerals needed for growth.In the same year, the actress claimed she never has to discipline her 'calm boy', Bear, because he doesn't misbehave due to his vegan diet.'He's got more energy than anything, and I always laugh, "Oh my poor vegan baby. He's so weak," because he's jumping all over the place and he's so wild,"' she revealed at a SHE Media's #BlogHer20 Health event.'But there's a calmness to him, a centered-ness that he's not off the charts. I don't have to yell or scream or, like, discipline. None of that is necessary. All I have to do is say, "Oh, Bear, no thank you," and he goes, "Okay, mom." He's got it. We just can talk like that because he's not feeling crazy.'Silverstone continued: 'When [kids] feel bad, when they eat unhealthy food and they don't feel good, then they don't act good. Same as us.'For everyone's sake, eating well is the best way to have smooth, balanced, good, healthy relationships, and not to mention warding off heart disease and cancer and diabetes and all these things that are ailing people especially in the time of the [corona] virus.'The actress shares joint custody of Bear with musician Christopher Jarecki, whom she will pay $12K per month in spousal support to until 2024 as part of their 2018 divorce agreement, according to The Blast.One thing's for sure, the actress isn't going to stop sharing her views with the world anytime soon.
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"There’ll always be a guy who’s in better shape than you," "The Batman" star said. Robert Pattinson is sucking the fun out of transforming his physique for roles.
The “Twilight” and “The Batman” star reflected on the “extraordinarily addictive” diet fads that he has tried for certain parts in films.
Pattinson said he has “basically tried every fad you can think of, everything except consistency” in a new interview with ES magazine.
“Yeah, it’s crazy. Even if you’re just watching your calorie intake, it’s extraordinarily addictive — and you don’t quite realize how insidious it is until it’s too late,” the “Good Time” star said. “I once ate nothing but potatoes for two weeks, as a detox. Just boiled potatoes and Himalayan pink salt. Apparently it’s a cleanse…you definitely lose weight.”
Pattinson continued, “And I tried to do keto once. I was like, ‘Oh, there’s a diet where you just eat charcuterie boards and cheese all the time?’ But I didn’t realize that you can’t have beer as it completely defeats the purpose.” When discussing getting ripped for roles, Pattinson added that it’s “quite embarrassing when you get into a pattern of answering questions about your workout because there’ll always be a guy who’s in better shape than you.”
Pattinson noted that he “got in so much trouble” for past comments to GQ regarding his body in “The Batman.” At the time, Pattinson said he was “barely doing anything” at the gym and looked to film stars like James Dean for a natural approach.
“I got in so much trouble for saying that I don’t work out, even from my trainer, who was like, ‘Why would you say that?'” Pattinson told ES.
For his upcoming role in Bong Joon-ho’s “Mickey 17,” Pattinson is focused on another body part to perfect: his mouth.
“It’s so much talking,” Pattinson said of playing two clone versions of himself. “It’s like nothing I’ve ever done before. The movie is so crazy, it’s a completely different style of working.”
A first look at the sci-fi adaptation shows Pattinson in an incubator, seemingly in space. The film is produced by Brad Pitt’s Plan B Entertainment, Dooho Choi of Kate Street Picture Company, and Bong under his Offscreen, Inc. banner. Along with Pattinson, Steven Yeun, Toni Collette, Mark Ruffalo, and Naomi Ackie star. Sign Up: Stay on top of the latest breaking film and TV news! Sign up for our Email Newsletters here.
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Employees prepare orders for customers at a Chipotle Mexican Grill restaurant in Hollywood, California.Patrick T. Fallon | Bloomberg | Getty ImagesChipotle is giving cauliflower rice another try after the item helped bring in new customers when it was offered for a limited time last year.The Newport Beach, California-based chain said Thursday it will test a Mexican cauliflower rice at 60 locations in Arizona, Southern California and Wisconsin. The company said the item is seasoned with spices including garlic, cumin and paprika and suitable for people following keto, vegan, vegetarian and paleo diets. It can be added to any menu item for an additional cost, Chipotle said.The test comes after the chain offered a cilantro-lime cauliflower rice at all its U.S. and Canadian restaurants early last year. Chipotle said that item attracted new customers and that one in five cilantro-lime cauliflower rice orders in January 2021 were from people trying Chipotle for the first time."After the success of our Cilantro-Lime Cauliflower Rice last year, we are eager to test a second plant-powered start for any go to order," said Nevielle Panthaky, Chipotle's vice president of culinary in the press release. In its most recent quarterly results released in April, Chipotle said sales at established locations rose 9% in the three months ending March 31. The company is scheduled to report its second quarter results on July 26.
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“My ‘favorite’ quotes in media reports about pseudoscientific studies are: ‘People who eat/do [something] are more likely to die than those who do not.’
There is a likelihood of death other than 100%?“
Mark Sisson is the founder of Mark’s Daily Apple, godfather to the Primal food and lifestyle movement, and the New York Times bestselling author of The Keto Reset Diet. His latest book is Keto for Life, where he discusses how he combines the keto diet with a Primal lifestyle for optimal health and longevity. Mark is the author of numerous other books as well, including The Primal Blueprint, which was credited with turbocharging the growth of the primal/paleo movement back in 2009. After spending three decades researching and educating folks on why food is the key component to achieving and maintaining optimal wellness, Mark launched Primal Kitchen, a real-food company that creates Primal/paleo, keto, and Whole30-friendly kitchen staples.
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PDFView PDFAbstractVegan diets are widely promoted as protective against cardiovascular disease (CVD); however, removing all animal foods from a human's diet usually causes unfavorable health consequences. Our hominin ancestors began consuming meat, fish, seafood, and eggs >2 million years ago. Consequently, humans are genetically adapted to procure nutrients from both plant and animal sources. In contrast, veganism is without evolutionary precedent in Homo sapiens species. Strict adherence to a vegan diet causes predictable deficiencies in nutrients including vitamins B12, B2, D, niacin, iron, iodine, zinc, high-quality proteins, omega-3, and calcium. Prolonged strict veganism increases risk for bone fractures, sarcopenia, anemia, and depression. A more logical diet is a plant-forward omnivorous eating pattern that emphasizes generous consumption of natural, unprocessed foods predominantly from plants. To balance this diet, modest amounts of wholesome animal foods, such wild-caught fish/seafood, pasture-raised meat and eggs, and fermented unsweetened dairy should be consumed regularly.KeywordsDietary therapyVegan dietCardiovascular diseaseOmega-3AbbreviationsCHDCoronary Heart DiseaseCVDCardiovascular DiseaseTMAOTrimethylamine N-oxideView Abstract© 2022 Elsevier Inc. All rights reserved.
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NEWYou can now listen to Fox News articles! The popular keto diet is a low-carb, high-fat diet that puts your body into ketosis, the process in which your body burns fat, rather than carbohydrates, for fuel. By "drastically reducing" the intake of carbs and replacing those carbs with fat, people on a keto diet plan force their bodies into ketosis, which makes their bodies "incredibly efficient at burning fat for energy," according to Healthline. The website says there are at least four versions of the keto diet that sometimes allow for more carbs or protein at specific times. The "standard" keto diet is made up of 70% fat, 20% protein and 10% carbs, according to Healthline.‘LEMON COFFEE’ TREND ON TIKTOK SHOULDN’T BE DONE, HEALTH EXPERTS SAYHowever, according to the Harvard T.H. Chan School of Public Health, most advocates for the keto diet recommend that between 5% and 10% of total daily calories should come from carbs, while 70% to 80% should come from fat and 10% to 20% should come from protein. CLICK HERE TO SIGN UP FOR OUR LIFESTYLE NEWSLETTER On a 2,000-calorie diet, that breaks down to about 40 grams of carbs, 165 grams of fat and 75 grams of protein, Harvard says. Carb intake on the keto diet can even be as low as 20 grams of carbs per day, according to the university. The popular keto diet is a low-carb, high-fat diet that puts your body into ketosis, the process in which your body burns fat for fuel, rather than carbohydrates. (iStock)The Dietary Guidelines for Americans recommends that carbs should make up between 45% and 60% of your calorie intake each day, according to Mayo Clinic. On a 2,000-calorie diet, that breaks down to 225 to 325 grams of carbs per day, the Mayo Clinic said.INTERMITTENT FASTING ‘NO MAGIC BULLET’ FOR WEIGHT LOSS, RESEARCHERS SAYSome advocates of the keto diet claim it can help people lose weight, lower their appetite and improve mental focus, according to ketogenic.com. Most advocates for the keto diet recommend that between 5 and 10% of total daily calories should come from carbs, while 70 to 80% should come from fat and 10 to 20% should come from protein. (iStock) However, the keto diet was scored 2 out of 5 and was ranked 37th out of 40 by a panel of health experts for the U.S. News & World Report’s annual ranking of best diets for 2022. The health experts also scored the keto diet as 1.9 out of 5 on the healthiness scale. CLICK HERE TO GET THE FOX NEWS APP According to the report’s description of the keto diet, the cons of the diet are that it has a "strict carb limit" and "can seem extreme." Meanwhile, the benefits of the diet, according to the panelists, is that fatty foods are embraced and it "can cycle in and out."The panelists did rank keto in fourth place for its list of Best Fast Weight-Loss Diets of 2022. Ann W. Schmidt is a lifestyle reporter and editor for Fox News Digital.
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Cut this food and extend your life 01:13 - Source: CNN CNN — You can reduce your risk of an early death for any reason by nearly 20%, just by eating more foods from your choice of four healthy eating patterns, according to a new study. People who more carefully followed any of the healthy eating patterns — which all share a focus on consuming more whole grains, fruits, vegetables, nuts and legumes — were also less likely to die from cancer, cardiovascular illness, and respiratory and neurodegenerative disease. The results of the study, published Monday in the journal JAMA Internal Medicine, show “there is more than one way to eat well and derive the attendant health benefits,” said Dr. David Katz, a lifestyle medicine specialist who was not involved in the study. People often get bored with one way of eating, study coauthor Dr. Frank Hu said, “so this is good news. It means that we have a lot of flexibility in terms of creating our own healthy dietary patterns that can be tailored to individual food preferences, health conditions and cultures. “For example, if you are eating healthy Mediterranean, and after a few months you want to try something different, you can switch to a DASH (Dietary Approaches to Stop Hypertension) diet or you can switch to a semi-vegetarian diet,” said Hu, a professor of nutrition and epidemiology and chair of the department of nutrition at the Harvard T.H. Chan School of Public Health. “Or you can follow US dietary guidelines and create your own healthy eating plate.” The study followed the eating habits of 75,000 women participating in the Nurses’ Health Study and more than 44,000 men in the Health Professionals Follow-up Study over 36 years. None of the men and women had cardiovascular disease at the start of the study, and few were smokers. All filled out eating questionnaires every four years. “This is one of the largest and longest-running cohort studies to examine recommended dietary patterns and the long-term risk of premature deaths and deaths from major diseases,” Hu said. Hu and his team scored participants on how closely they followed four healthy eating styles that are in sync with current US dietary guidelines. One is the Mediterranean diet, which stresses eating fruits, vegetables, whole grains, nuts, legumes, fish and a high amount of olive oil, Hu said. “This dietary pattern emphasizes healthy fats, especially monounsaturated fat, in addition to plant-based foods and moderate alcohol,” he said. The next is called the healthful plant-based diet, which also focuses on eating more plant products but gives negative points for all animal products and any alcohol. “It even discourages relatively healthy options, like fish or some dairy products,” Hu said, adding that the eating plan frowns on unhealthy plant-based foods such as potato products. “So you can imagine that vegetarians are probably on the higher end of this diet score,” he said, “and people who eat a lot of animal products or highly processed carbohydrate foods would be at the lower end of this score.” The Healthy Eating Index tracks whether people follow basic US nutritional guidelines, which stress healthy, plant-based foods, frown on red and processed meat, and discourage eating added sugar, unhealthy fats and alcohol, Hu said. The Alternate Healthy Eating Index was developed at Harvard, Hu said, and uses the “best available evidence” to include foods and nutrients most strongly associated with a lower risk of chronic disease. “We explicitly included nuts, seeds, whole grains and lower consumption of red and processed meats and sugar-sweetened beverages,” he added. “A moderate consumption of alcohol is allowed.” After each person’s eating pattern was scored, the participants were divided into five groups, or quintiles, from highest to lowest adherence to one or more of the eating patterns. “The highest quintile of diet quality as compared to the lowest was associated with a roughly 20% reduction in all-cause mortality,” said Katz, president and founder of the nonprofit True Health Initiative, a global coalition of experts dedicated to evidence-based lifestyle medicine. The study also found reductions in risk of death from certain chronic diseases if people improved their diet over time, Hu said. Participants who improved the health of their diet by 25% could reduce their risk of dying from cardiovascular disease by a range of 6% to 13% and dying from cancer by 7% to 18%, he said. There was up to a 7% reduction in risk of death by neurodegenerative disease, such as dementia. “Respiratory disease mortality reduction was actually much greater, reducing risk by 35% to 46%,” Hu said. The study relied on participants’ self-reports of food preferences and therefore only showed an association, not a direct cause and effect, between eating habits and health outcomes. Still, the fact that the study asked about diets every four years over such a long time frame added weight to the findings, Hu said. What is the takeaway of this large, long-term study? “It’s never too late to adopt healthy eating patterns, and the benefits of eating a healthy diet can be substantial in terms of reducing total premature deaths and different causes of premature death,” Hu said. “People also have a lot of flexibility in terms of creating their own healthy dietary pattern. But the common principles — eating more-plant based foods and fewer servings of red meat, processed meats, added sugar and sodium — should be there, no matter what kind of diet that you want to create.”
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Abstract
Purpose
Ketogenic diet (KD) is recommended to avoid intense [18F]FDG myocardial physiologic uptake in PET imaging. Neuroprotective and anti-seizure effects of KD have been suggested, but their mechanisms remain to be elucidated. This [18F]FDG PET study aims to evaluate the effect of KD on glucose brain metabolism.
Method
Subjects who underwent KD prior to whole-body and brain [18F]FDG PET between January 2019 and December 2020 in our department for suspected endocarditis were retrospectively included. Myocardial glucose suppression (MGS) on whole-body PET was analyzed. Patients with brain abnormalities were excluded. Thirty-four subjects with MGS (mean age: 61.8 ± 17.2 years) were included in the KD population, and 14 subjects without MGS were considered for a partial KD group (mean age: 62.3 ± 15.1 years). Brain SUVmax was first compared between these two KD groups to determine possible global uptake difference. Semiquantitative voxel-based intergroup analyses were secondarily performed to determine possible inter-regional differences by comparing KD groups with and without MGS, separately, to 27 healthy subjects fasting for at least 6 h (mean age of 62.4 ± 10.9 years), and KD groups between them (p-voxel < 0.001, and p-cluster < 0.05, FWE-corrected).
Results
A 20% lower brain SUVmax was found in subjects under KD with MGS in comparison to those without MGS (Student’s t-test, p = 0.02). Whole-brain voxel-based intergroup analysis revealed that patients under KD with and without MGS had relative hypermetabolism of limbic regions including medial temporal cortices and cerebellum lobes and relative hypometabolism of bilateral posterior regions (occipital), without significant difference between them.
Conclusion
KD globally reduces brain glucose metabolism but with regional differences, requiring special attention to clinical interpretation. On a pathophysiological perspective, these findings could help understand underlying neurological effects of KD through possible decrease of oxidative stress in posterior regions and functional compensation in the limbic regions.
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Data availability
The PET data that support the findings are available from the corresponding author upon reasonable request. The datasets generated during analysis are available from the corresponding author on reasonable request. Please note that a pre-print version of the manuscript is available at Research Square [https://doi.org/10.21203/rs.3.rs-1905069/v1]
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Funding
The local PET database of healthy controls was funded by APHM (NCT00484523).
Ethics declarations
Ethics approval and consent to participate
The retrospective observations required no ethical approval requirement other than informed consent. The local PET database of healthy controls was acquired in accordance with the Declaration of Helsinki, with informed written consent from the patients and approval from the “CPP Sud Méditerranée V” ethics committee. Informed consent was obtained from all individual participants included in the study.
Conflict of interest
The authors declare no competing interests.
Additional information
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This article is part of the Topical Collection on Neurology.
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Cite this article
Horowitz, T., Doche, E., Philip, M. et al. Regional brain glucose metabolism is differentially affected by ketogenic diet: a human semiquantitative positron emission tomography. Eur J Nucl Med Mol Imaging (2023). https://doi.org/10.1007/s00259-023-06156-w
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DOI: https://doi.org/10.1007/s00259-023-06156-w
Keywords
- PET
- Brain PET
- Ketogenic diet
- Ketone
- Metabolism
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Emissions from the food system alone will drive the world past 1.5C of global heating, unless high-methane foods are tackled.
Climate-heating emissions from food production, dominated by meat, dairy and rice, will by themselves break the key international target of 1.5C if left unchecked, a detailed study has shown.
The analysis estimated that if today’s level of food emissions continued, they would result in at least 0.7C of global heating by the end of the century, on top of the 1C rise already seen. This means emissions from food alone, ignoring the huge impact of fossil fuels, would push the world past the 1.5C limit.
The study showed that 75% of this food-related heating was driven by foods that are high sources of methane, ie those coming from ruminant livestock such as cattle, and rice paddy fields. However, the scientists said the temperature rise could be cut by 55% by cutting meat consumption in rich countries to medically recommended levels, reducing emissions from livestock and their manure, and using renewable energy in the food system.
Previous studies have shown the huge impact of food production on the environment, particularly meat and dairy, but the new study provides estimates of the temperature rises their emissions could cause. These could be a significant underestimate, however, as the study assumed animal product consumption would remain level in the future but it was projected to rise by 70% by 2050.
“Methane has this really dominant role in driving the warming associated with the food systems,” said Catherine Ivanovich, at Columbia University in the US, who led the research. “Sustaining the pattern [of food production] we have today is not consistent with keeping the 1.5C temperature threshold. That places a lot of urgency on reducing the emissions, especially from the high-methane food groups.”
“We have to make the goal of sustaining our global population consistent with a climate-safe future,” she said.
The contribution of global food production to the climate crisis is complex because it involves several important greenhouse gases, all of which have different abilities to trap heat and persist in the atmosphere for different amounts of time. Previous studies have converted the impact of methane and other gases into an equivalent amount of CO2 CO2 over 100 years, but this underplayed the high potency of methane over shorter timescales.
The research, published in the journal Nature Climate Change, treated each greenhouse gas separately for 94 key types of food, enabling their impact on climate over time to be better understood. Feeding this emissions data into a widely used climate model showed that the continuation of today’s food production would lead to a rise of 0.7C by 2100 if global population growth was low, and a 0.9C rise if population growth was high.
“As we had already reached more than 1C warming above pre-industrial levels by 2021, this additional warming [from food production] alone is enough to surpass the 1.5C global warming target,” the scientists concluded. “Our analysis clearly demonstrates that current dietary production and consumption patterns are incompatible with sustaining a growing population while pursuing a secure climate future.”
Food-related temperature rise could be curbed, the researchers said. If people adopted the healthy diet recommended by Harvard medical school, which allows a single serving of red meat a week, the rise could be cut by 0.2C. Such a diet would mean a big cut in meat eating in rich nations but could mean an increase in some poorer countries.
Cutting methane emissions from cattle using feed additives and better management of manure could avoid another 0.2C, the researchers said, while switching to green energy in the food system would cut 0.15C. Ivanovich said the emissions reductions options included in the study were those possible today but that future technological advances might be able to reduce emissions further.
“We already know that livestock production has a disproportionate contribution to climate change – even using traditional metrics, in 2021 we showed that 57% of emissions from the food system arise from animal agriculture,” said Prof Pete Smith, at the University of Aberdeen, UK. “This very neat study uses a simple climate model to show the disproportionate impact of methane emissions from agriculture on temperature increases, and throws light on the importance of reducing methane emissions from the food system.”
Only a third of the world’s countries have included policies to cut emissions from agriculture in the climate plans they have submitted under the UN Paris agreement. The researchers said their work was aimed at increasing the understanding of the impact of global food consumption on future global heating. Ivanovich also said policies to cut emissions had to protect access to food and livelihoods for vulnerable populations.
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Much like the intricate relationship between the gut and brain, diet and mental health are inextricably linked — and the connection between them goes both ways: a lack of good dietary choices leads to an increase in mental health issues, and mental health issues in turn lead to poor eating habits.
When people learn that I am a psychiatrist, a brain health researcher, and a nutritionist, they often ask me how they should eat to maximize the awesome power of the brain.
Based on my work with hundreds of patients, below are the best brain-boosting foods that people aren't eating enough of. Incorporating them into your diet can improve your mood, sharpen memory, and help your brain work at peak efficiency:
In addition to adding flavor, spices are known their antioxidant properties. In other words, they help the brain fight off harmful free radicals and therefore prevent oxidative stress, which can damage tissues.
One of my favorite spices is turmeric — a standout when it comes to reducing anxiety. Curcumin, the active ingredient in turmeric, can decrease anxiety and change the corresponding brain chemistry, protecting the hippocampus.
I also love saffron. In 2013, a meta-analysis of five previously published, randomized and controlled trials looked at the effects of saffron supplementation on symptoms of depression among participants with major depressive disorder.
In all these trials, researchers found that consuming saffron significantly reduced depression symptoms compared to the placebo controls.
Fermented foods are made by combining milk, vegetables or other raw ingredients with microorganisms like yeast and bacteria.
Some examples include plain yogurt with active cultures, sauerkraut, kimchi and kombucha. These are all sources of live bacteria that can enhance healthy gut function and decrease anxiety.
In the brain, fermented foods may provide several advantages. A 2016 review of 45 studies indicated that fermented foods might protect the brain in animals, improving memory and slowing cognitive decline.
Probiotic-rich yogurt can be a powerful part of your diet, but keep in mind that yogurt that undergoes heat treatment does not have the same benefits. One such example is yogurt-covered raisins — these aren't going to help your anxiety, as the heat-treated yogurt has no beneficial bacteria left.
Dark chocolate is an excellent source of iron, which helps make up the covering that protects neurons and helps control the synthesis of the chemicals and chemical pathways involved in mood.
In 2019, a cross-sectional survey of more than 13,000 adults found that people who regularly eat dark chocolate had a 70% reduced risk of depression symptoms.
Dark chocolate also has plenty of antioxidants, as long as you stick to the dark stuff and make sure that it doesn't have too much sugar.
Avocados have relatively high amounts of magnesium, which is important for proper brain function.
The first report of magnesium treatment for agitated depression was published in 1921, and it showed success in a whopping 220 out of 250 cases.
Since then, countless studies have suggested that depression is related to magnesium deficiency. Several case studies, in which patients were treated with 125 to 300 milligrams of magnesium, have demonstrated rapid recovery from major depression, often in less than a week.
I love blending avocados, chickpeas and olive oil as a tasty spread on a low-GI toast like pumpernickel, or as a dip for fresh-cut vegetables.
Nuts have healthy fats and oils that our brains need to function well, along with essential vitamins and minerals — for example, selenium in Brazil nuts.
The anti-inflammatory and antioxidant effects of omega-3 fatty acids in walnuts show great promise in improving thinking and memory.
I recommend eating 1/4 cup a day (not more — it's easy to overdo it with nuts!) as a snack or added to your salad or vegetable side dish. Nuts can even be combined into a homemade granola or trail mix that contains much less sugar and salt than store-bought versions.
When I say that leafy greens like kale make a difference in health, my patients turn up their noses at the idea. But leafy greens contain vitamin E, carotenoids and flavonoids, which are nutrients that protect against dementia and cognitive decline.
Another benefit is that they're an incredible source of folate, a natural form of vitamin B9 that is important in red blood cell formation. Where folate deficiency may underlie some neurological conditions, improving folate status has beneficial effects on our cognitive status, and is a necessary cofactor in neurotransmitter production.
Greens such as spinach, Swiss chard, and dandelion greens are also an excellent source of folate!
Dr. Uma Naidoo is a nutritional psychiatrist, brain expert, and faculty member at Harvard Medical School. She is also the Director of Nutritional & Lifestyle Psychiatry at Massachusetts General Hospital and author of the best-selling book "This Is Your Brain on Food: An Indispensable Guide to the Surprising Foods that Fight Depression, Anxiety, PTSD, OCD, ADHD, and More." Follow her on Twitter @DrUmaNaidoo.
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Keto, Paleo, Vegan, Mediterranean
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VIDEO: Forget guacamole. Use avocados for this Mediterranean dip instead 02:57 - Source: CNN Improve your wellbeing with food 14 videos VIDEO: Forget guacamole. Use avocados for this Mediterranean dip instead 02:57 Now playing - Source: CNN Video: Perform kitchen miracles with these tips backed by science 02:42 Now playing - Source: CNN A coffee chain announced it wants to make your drinks with oat milk. Here's why 03:18 Now playing - Source: CNN How healthy eating can lengthen your life 01:47 Now playing - Source: CNN Poppy Harlow and her kids make grandma's apple crisp 04:06 Now playing - Source: CNN How Alisyn Camerota and her mom celebrate an Italian-American tradition 04:38 Now playing - Source: CNN Video: Food scientist explains how to stop your groceries going bad 03:09 Now playing - Source: CNN We tried 4 wacky TikTok recipes to use up leftovers. One was a clear favorite 02:48 Now playing - Source: CNN Watch CNN anchors' friendly Army-Navy game rivalry in the kitchen 03:34 Now playing - Source: CNN Don Lemon cooks a Louisiana classic, but needs his mom's help 04:28 Now playing - Source: CNN Dr. Sanjay Gupta teaches family chai recipe to daughters 03:31 Now playing - Source: CNN Erin Burnett's kids help recreate grandma's Christmas oyster stew 03:52 Now playing - Source: CNN Why tea is good for you and how to make the perfect cup 02:57 Now playing - Source: CNN 3 easy recipes with ingredients you already have at home 02:49 Now playing - Source: CNN CNN — The gold medals are piling up. For the sixth year in a row, the Mediterranean style of eating earned the title of best overall diet, according to 2023 ratings announced Tuesday by U.S. News & World Report. Meals from the sunny Mediterranean also ranked first in the categories of diet best diet for healthy eating and best plant-based diet, the report said. In two new categories added for 2023, the Mediterranean tied with the cholesterol-lowering TLC (Therapeutic Lifestyle Changes) and flexitarian diets as best family-friendly diet, and with DASH (dietary approaches to stop hypertension) for best bone and joint health diet. “We’re always looking for more health conditions that we can address. But often there’s not enough scientific data examining diet X and condition X,” said Gretel Schueller, managing editor of health for U.S. News & World Report, who oversees the annual diet ranking. “However, bone and joint health is an area where there’s a fair amount of scientific literature,” Schueller said. “We also recognize our population is aging so focusing on diets that can increase the quality of life among older individuals is an important element.” Also new this year: Reviewers only ranked 24 diets instead of the 40 or so diets analyzed in past years. Five diets from the original list — vegetarian, vegan, Nordic, the traditional Asian and the glycemic index — were integrated by judges into the Mediterranean and other diets due to their underlying plant-based principles. “The take-home message here is the recognition that the Mediterranean diet is really not just about the foods around the Mediterranean,” Schueller said. “You can take the the lessons and the approach of the Mediterranean eating pattern and apply it to any cuisine in any country.” That approach is reflected within two new diets — Keyto and Pritikin — that were added to the review for 2023, Schueller said. (Yes. that’s Keyto with a Y.) “We recognize that more and more people are eating sort of a plant-forward or plant-based diet or at least trying to,” she said. “The keto with a Y diet is supposed to be a flexible, low-carb Mediterranean plan. “The Pritikin diet focuses on low-fat, high-fiber eating of whole foods, and is fairly flexible,” she added. “We are seeing a push towards eating more whole, unprocessed foods, which I think is a great thing.” Numerous studies have found the Mediterranean diet can reduce the risk for diabetes, high cholesterol, dementia, memory loss, depression and breast cancer. The diet, which is more of an eating style than a restricted diet, has also been linked to stronger bones, a healthier heart and longer life. The diet features simple, plant-based cooking, with the majority of each meal focused on fruits and vegetables, whole grains, beans and seeds, with a few nuts and a heavy emphasis on extra-virgin olive oil. Fats other than olive oil, such as butter, are consumed rarely, if at all, and sugar and refined foods are reserved for special occasions. Red meat is used sparingly, usually only to flavor a dish. Eating healthy, oily fish, which are packed with omega-3 fatty acids, is encouraged, while eggs, dairy and poultry are eaten in much smaller portions than in the traditional Western diet. Social interactions during meals and exercise are basic cornerstones of the Mediterranean style of eating. Lifestyle changes that are part of the diet include eating with friends and family, socializing over meals, mindfully eating favorite foods, as well as mindful movement and exercise. Just as they did in 2022, the DASH and the flexitarian diet tied for second place in best overall diet. Similar to the Mediterranean style of eating, these diets reduce or eliminate processed foods and stress packing your plate with fruits, vegetables, beans, lentils, whole grains, nuts and seeds. The DASH diet emphasizes limiting salt intake in its goal to reduce blood pressure, while the flexitarian diet, true to its name, allows an occasional indulgence of meat or poultry. A panel of 33 experts examined top diets and ranked them in several categories: Did the diet include all food groups; was it evidence based; are needed foods available at any supermarket; how easy is the diet to prepare, and did it use additional vitamins or supplements. “We focused on quality over quantity,” Schueller said. “Our reviewers felt there are some diets out there that are so wacky they’re not worth giving time to, such as the Dukan diet, which we no longer rank.” The worst diet award went to the raw foods diet this year, at least in part due to the lack of nutritional completeness, which has raised safety concerns among the reviewers. Because followers can only eat unprocessed foods that haven’t been cooked, microwaved, irradiated, genetically engineered or exposed to pesticides or herbicides, reviews consider the diet almost impossible to follow. The popular keto diet, along with the modified keto, was ranked 20 out of the 24 diets, followed by Atkins, SlimFast and Optavia. These diets emphasize eating high-protein or high-fat foods with minimal carbohydrates and receive low rankings because they are extremely restrictive, hard to follow and eliminate entire food groups. Despite keto’s low overall rating, reviewers gave the keto diet first place for best short-term weight loss diet, Schueller said, quickly adding that these diets are not considered healthy as a lifestyle. “These are the diets for someone who’s got a wedding or an event they want to go to in the next few months,” she said. “Will you lose weight in the short term? Absolutely. Will you keep it off for the next two years? Probably not.” In the category of best (long-term) weight-loss diet, WW (formely called Weight Watchers) came in first, with DASH and TLC tied for second. WW also got top honors in the best (commercial) diet program, followed by NOOM and Jenny Craig. Flexitarian and TLC shared the gold in the category of easiest diet to follow, while the Mediterranean and DASH diets tied for third. The DASH diet took top honors as best diet for heart health and for people with diabetes, followed by the Mediterranean, flexitarian and Ornish diets. The Ornish diet was created in 1977 by Dr. Dean Ornish, founder of the nonprofit Preventive Medicine Research Institute in California. The Ornish diet is combined with stress-management techniques, exercise, social support and smoking cessation, and according to Ornish is the only scientifically proven program to reverse heart disease without drugs or surgery Want to make the Mediterranean style of eating one of your goals this year? Sign up for CNN’s Eat, But Better: Mediterranean Style newsletter, an eight-part series that guides you in a delicious expert-backed eating lifestyle that’s good for your health.
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Keto, Paleo, Vegan, Mediterranean
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It all started with guacamole.When Rico Alexander, founder of HopeBoy’s Kitchen, created his famous guacamole, his diet was mostly chicken, fish and vegetables. He was diagnosed with Type 2 diabetes and wanted to clean up his diet and reverse his high blood pressure and cholesterol.“I didn’t eat any beef, any pork, very little bread and even dairy — I stopped eating dairy,” he said. “I said, ‘Man, I need a little something else’ so I started messing around with guacamole.”The guacamole started off as something for friends and family, but eventually led to Alexander selling dozens of tubs and growing into a small business selling hot meals for his community.HopeBoy’s Kitchen is a vegan food truck based in southern Dallas. Alexander founded it in May 2020 as a way to share his love for plant-based food in a community with few healthy options, lower life expectancy and plagued with health concerns.Alexander called his best-selling guacamole “Crack Guac,” because it was addictive and he thought it was ironic.A Pleasant Grove native, Alexander spent his teenage years dealing drugs in southern Dallas. In 1996, at age 20, he served four and a half years in prison. Though he now lives in Grand Prairie, he wants to come back and do good for the communities that he felt that he harmed.“I chose to bring my food to the southern part of Dallas because this is where my heart is, where my passion lies, and where I’ve done a lot of dirt,” Alexander said. “I’m trying to correct some of the things that I feel like I’ve done to this community. I’ve damaged the community and now I feel like God is calling me to heal this community, and it’s through food.”According to the 2019 Parkland Health Needs Assessment, southern Dallas has a high number of health issues including hypertension, diabetes and cancer. Alexander decided to take on a plant-based lifestyle in 2018 for his own health concerns.The food truck serves birria tacos, smothered Salisbury, meatloaf, burgers and other comfort food. The all-vegan menu surprises many, but Alexander hopes his food makes veganism approachable.“I’m trying to give people foods that they’re comfortable with — so tacos, right?” Alexander said. “Texas, especially the Dallas-Fort Worth area, we’re huge for tacos. Who’s not gonna like a good vegan taco?”Alexander’s wife, Josi Alexander, is a proud proponent of his food truck and his vegan food, which she says she can’t tell is vegan. She said she always encouraged him to create this business, but Rico was convinced his food wasn’t good enough yet.The two are foodies, always trying to find the best places to eat in the city. For Josi, the best is at home.“For me, hands down, my husband has the best burger you’re probably gonna eat,” Josi said. “Best burger, best guacamole, best meatloaf — I mean, I could go on and on.”The first location where Alexander shared his hot vegan meals was a Target parking lot in Oak Cliff. He was handing out pre-ordered meals there for 18 months, until he was kicked out because dozens of people began lining up for him.While Alexander was incarcerated, his mother died at age 44 from cancer. Four years later, his dad died of a heart attack. Watching his own parents struggle and facing a Type 2 diabetes diagnosis, Alexander decided to try to change his diet. Eventually, he found that veganism was the best option for him.Alexander’s mother loved to cook. He said she was phenomenal and wouldn’t go to any function without bringing something homemade. He said being in the kitchen makes him feel closer to her.“I believe that she’s watching over me all the time,” Alexander said. “When I’m in the kitchen, I believe sometimes she telling me, ‘Hey, son, that’s enough seasoning right there.’”Josi is proud of watching her husband inspire his community and those who have the same background.“Everybody talks about the American dream and with my husband, I can see it,” she said. “He is a hope for those who want to get off the streets and grow.”Now, HopeBoy’s Kitchen does occasional pop-ups and is at Tyler Station in Oak Cliff. Alexander hopes for the business to grow to eventually establish a brick-and-mortar location in the southern sector.
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Keto, Paleo, Vegan, Mediterranean
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“Mark is 100% correct.
I’m a doctor and I can assure anyone who might be concerned:
Acquired diabetes (as opposed to being born with Type 1 diabetes), does NOT happen secretly or suddenly like cancer might. (Cancer of the pancreas – the insulin producing organ, might suddenly cause diabetes, but that is cancer).
Acquired type 2 diabetes is very definitely something one can look at day by day and know if one is heading towards it or away from it.
Weight loss, lowered blood sugar levels, lower triglycerides, better exercise tolerance and fitness, are all easy, everyday indications that one is reducing the chances of diabetes, not increasing it.
A glucometer purchased cheaply at a drugstore can give great everyday data re our blood sugar response to food and meals, if it’s a real concern. (Just be sure to read about the normals and parameters so the results can be interpreted correctly).
If one is heading towards diabetes, as evidenced by higher blood sugars, significant weight gain, higher triglycerides, etc, then stopping all red meat is NOT going to help that situation.
Increasing exercise, eliminating all sweeteners and simple carbs, and decreasing caloric intake, WILL improve one’s situation and reverse the trend. It really is that simple for acquired type 2 diabetes.
It is a travesty the way the “survey” studies are taken and discussed the same as real, original, double blind experiments with actual measurements and data.
The problem is the average person doesn’t know the difference and can’t really be expected to sit down and learn that while raising a family and working two jobs.
I would expect more of journalists though, because it’s their job and responsibility to report accurately.
It’s so irresponsible what they are doing here.
And I suspect the vegan mega-industries know that and are taking full advantage. I wouldn’t put it past them to even be paying journalists to report the way they do.
These corporations can’t wait to eliminate real meat and take the markets and profits from substituting fake, manufactured, chemical-filled, proteins.
Grrrrr :^{.”
Mark Sisson is the founder of Mark’s Daily Apple, godfather to the Primal food and lifestyle movement, and the New York Times bestselling author of The Keto Reset Diet. His latest book is Keto for Life, where he discusses how he combines the keto diet with a Primal lifestyle for optimal health and longevity. Mark is the author of numerous other books as well, including The Primal Blueprint, which was credited with turbocharging the growth of the primal/paleo movement back in 2009. After spending three decades researching and educating folks on why food is the key component to achieving and maintaining optimal wellness, Mark launched Primal Kitchen, a real-food company that creates Primal/paleo, keto, and Whole30-friendly kitchen staples.
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Keto, Paleo, Vegan, Mediterranean
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Whether you made a New Year's resolution or not, you've likely thought about being healthier in 2023.That probably means going on a diet, right? Not necessarily.If you are looking for a temporary program to lose weight, a diet might be the answer. But many experts instead suggest an attitude adjustment when it comes to eating – because that strategy is a move that can lead to a longer healthier life.By improving what you eat, you can lose weight and also avoid the yo-yo effect of weight loss and gain that can come with fad diets. An international study of 14 diets published in 2020 in the British medical journal BMJ found dieters had lost weight after six months, but most had regained the weight after a year."Unfortunately, when people reach their goal and stop the program, most regain the weight they’ve lost and then some," said Mimi Secor, a nurse practitioner who specializes in women's health and author of "Healthy & Fit at Any Age."Love (or hate) Valentine's Day?: We can all celebrate with 60 hilarious Valentine's Day memes.Yes, eggs are expensive: What you can use instead of eggs in cooking and baking amid soaring pricesI want to lose weight and eat healthier. What diet should I choose?For starters, don't think about it as a diet. "I coach my clients to replace the word 'diet,' which is often viewed as a temporary solution, with the term 'healthy eating plan' because it is more sustainable," said Elana Paddock, a registered dietitian nutritionist at the Cooper Clinic in Dallas, Texas.A current popular diet is intermittent fasting, which most commonly involves eating only during 6-8 hours of the day. But a recent study in the Journal of the American Heart Association found no link between the timing of meals and weight loss over a six-year period.However, fewer and smaller meals were associated with weight loss."In addition, skipping meals could lead to more hunger and cravings later, driving overeating and making it harder to make healthier food choices," Paddock said. "In general, restrictive types of dietary approaches can lead to similar negative consequences."When you look at U.S. News and World Report's 2023 Best Diets, the top recommendations are "technically not diets the way we think of diets as something restrictive," Gretel Schueller, managing editor of health at U.S. News, told USA TODAY. "They're a lifestyle approach."Assortment of healthy food ingredients for cooking, flat lay, view from aboveWhat are some good diets to consider as better eating plans?The Mediterranean diet, which emphasizes vegetables, fruits, lean poultry, seafood, whole grains, nuts and unsaturated fat from extra-virgin olive oil, is "really more of an eating style and it's really adaptable," Schueller said."The diets that do well don't restrict entire food groups or make you feel like you're missing something. A better way to think of them is as an eating pattern," Schueller said.Two other top diets recommended in U.S. News and World Report's list are the DASH diet – it stands for dietary approaches to stop hypertension – limits foods high in saturated fat, as well as sweetened beverages, and the Flexitarian diet, a semi-vegetarian diet focusing on non-meat proteins such as beans, peas or eggs – plus fruits and vegetables – as a way to reduce meat intake.Other than sodium restrictions for the DASH diet, these are "not restrictive and are really about focusing on the things we know we should eat: whole foods, vegetables, fruit, whole grains and so on, and limiting our candy and processed foods," Schueller said.What are some important factors to consider in choosing a diet or eating plan?If a diet or eating plan is too restrictive, you are less likely to stick with it. Other important questions to ask before embarking on a new eating strategy include:Are any favorite foods not allowed?Are all food groups included? What does our monetary budget allow?What about other family members?"If you're cooking for a whole family, but one person is eating different than the rest of everyone at the table, that's not very sustainable," Schueller said. "The more complicated the diet becomes, the less likely it is you're going to stick to it long term."Those diets ranking high on U.S. News and World Report's list can serve as the basis for a long-term healthy eating plan. Each suggests the limiting of unhealthy foods and stresses portion control."Whatever you choose, it has got to consist of healthy foods and drinks – and allows you the occasional treat. That way you can stick to it," Schueller said.What's everyone talking about?: Sign up for our trending newsletter to get the latest news of the dayI don't want to go on a diet, but I want to make some simple changes.Start with small changes. Drink more water – ideally eight 8-ounce glasses daily –and start recording your food intake with an app such as MyFitnessPal, Secor suggests."Or maybe start going to bed 15 minutes earlier or start walking around the block every day," she said. "Don’t try to change everything at once. You will just get overwhelmed and are more likely to throw in the towel until next year."Pick one or two specific changes to focus on and go from there, Paddock said. Some suggestions:Swap out white bread or white rice with whole wheat bread or brown rice (these have more nutrients).Choose light popcorn instead of potato chips.Buy individual portions of nuts or snacks instead of large containers – or fill small snack bags for portion control.Have fruit handy instead of always opting for sweets or salty snacks.Use smaller plates and bowls so portions are smaller.Eat leaner protein such as chicken or fish – or beans – when you might have had red meat.After dinner, consider the kitchen closed until morning."You can consider a small steps approach with healthier swaps and build one success on another which not only leads to positive changes, but is also motivating," Paddock said.Rethinking obesity: What we eat matters. Researchers are still searching for the 'best' diet.Weight gain: Obesity was long considered a personal failing. Science shows it's not.What if I need a more stringent regimen?Seek out a registered dietician. These nutrition specialists "can be a valuable tool to tailor a plan with you and navigate the choices that fit your needs and lifestyle," Paddock said. You can find a nutrition expert on the Academy of Nutrition and Dietetics website.Try a program. If you aren't an experienced cook, perhaps try a program such as Weight Watchers, Nutrisystem or Optavia, which has foods you can purchase and guidelines to help with portions. "Some of these more structured commercial diets might work for (the person), even if it is just for a limited time to sort of jumpstart a healthy eating pattern," Schueller said.Get a physical trainer. Food is only part of a healthy lifestyle; physical activity is another. But exercise is part of the "holistic approach ... of the healthy lifestyle that you're picking," Schueller said.Dig deeper: More news about dietsMediterranean diet: Named 'best diet overall' for 6th year in a row. Here's how to start it.Trying the Mediterranean diet?: Start with these great recipes for breakfast, lunch and dinner.Carnivore and lion diets: Is eating only meat really good for you?Pass the broccoli, please: Plant-based diet can cut bowel cancer risk in men by 22%, study shows.The Mediterranean diet: 10 things you will need.Follow Mike Snider on Twitter: @mikesnider.This article originally appeared on USA TODAY: Diets for weight loss: Smart eating is a better recipe for your health
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Keto, Paleo, Vegan, Mediterranean
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What predicts drug-free type 2 diabetes remission? Insights from an 8-year general practice service evaluation of a lower carbohydrate diet with weight loss http://orcid.org/0000-0002-9950-254XDavid Unwin1,2, http://orcid.org/0000-0001-5163-1716Christine Delon3, Jen Unwin4, Simon Tobin4 and Roy Taylor51NNEdPro Global Centre for Nutrition and Health, St John’s Innovation Centre, Cambridge, UK2Norwood surgery, Southport, UK3Data and Research Analyst, Independent Researcher, London, UK4Norwood Surgery, Southport, UK5Newcastle Magnetic Resonance Centre, Translational and Clinical Research Institute, Campus for Ageing and Vitality, Newcastle University Faculty of Medical Sciences, Newcastle upon Tyne, UKCorrespondence to Dr David Unwin; unwin5{at}btinternet.com
AbstractBackground Type 2 diabetes (T2D) is often regarded as a progressive, lifelong disease requiring an increasing number of drugs. Sustained remission of T2D is now well established, but is not yet routinely practised. Norwood surgery has used a low-carbohydrate programme aiming to achieve remission since 2013.Methods Advice on a lower carbohydrate diet and weight loss was offered routinely to people with T2D between 2013 and 2021, in a suburban practice with 9800 patients. Conventional ‘one-to-one’ GP consultations were used, supplemented by group consultations and personal phone calls as necessary. Those interested in participating were computer coded for ongoing audit to compare ‘baseline’ with ‘latest follow-up’ for relevant parameters.Results The cohort who chose the low-carbohydrate approach (n=186) equalled 39% of the practice T2D register. After an average of 33 months median (IQR) weight fell from 97 (84–109) to 86 (76–99) kg, giving a mean (SD) weight loss of −10 (8.9)kg. Median (IQR) HbA1c fell from 63 (54–80) to 46 (42–53) mmol/mol. Remission of diabetes was achieved in 77% with T2D duration less than 1 year, falling to 20% for duration greater than 15 years. Overall, remission was achieved in 51% of the cohort. Mean LDL cholesterol decreased by 0.5 mmol/L, mean triglyceride by 0.9 mmol/L and mean systolic blood pressure by 12 mm Hg. There were major prescribing savings; average Norwood surgery spend was £4.94 per patient per year on drugs for diabetes compared with £11.30 for local practices. In the year ending January 2022, Norwood surgery spent £68 353 per year less than the area average.Conclusions A practical primary care-based method to achieve remission of T2D is described. A low-carbohydrate diet-based approach was able to achieve major weight loss with substantial health and financial benefit. It resulted in 20% of the entire practice T2D population achieving remission. It appears that T2D duration <1 year represents an important window of opportunity for achieving drug-free remission of diabetes. The approach can also give hope to those with poorly controlled T2D who may not achieve remission, this group had the greatest improvements in diabetic control as represented by HbA1c.Diabetes mellitusMetabolic syndromeNutritional treatmentWeight managementBlood pressure loweringData availability statementData may be obtained from a third party and are not publicly available.http://creativecommons.org/licenses/by-nc/4.0/This is an open access article distributed in accordance with the Creative Commons Attribution Non Commercial (CC BY-NC 4.0) license, which permits others to distribute, remix, adapt, build upon this work non-commercially, and license their derivative works on different terms, provided the original work is properly cited, appropriate credit is given, any changes made indicated, and the use is non-commercial. See: http://creativecommons.org/licenses/by-nc/4.0/. Statistics from Altmetric.com Request Permissions If you wish to reuse any or all of this article please use the link below which will take you to the Copyright Clearance Center’s RightsLink service. You will be able to get a quick price and instant permission to reuse the content in many different ways. Diabetes mellitusMetabolic syndromeNutritional treatmentWeight managementBlood pressure loweringWHAT IS ALREADY KNOWN ON THIS TOPICThe idea of drug-free remission of type 2 diabetes (T2D) gives hope to many and can be achieved in different ways.Sugary and starchy foods worsen blood glucose control so a low-carbohydrate diet is a logical first step.WHAT THIS STUDY ADDSAdvice and ongoing guidance on a low-carbohydrate diet in primary care can achieve improved diabetic control for 97% of those interested in the approach, sustained for an average of 33 months.Those patients who started with ‘younger’ diabetes and lower HbA1c were far more likely to achieve remission.Those in the non-remission, ‘mitigation’ group achieved unexpectedly greater, clinically important improvements in diabetic control with the dietHOW THIS STUDY MIGHT AFFECT RESEARCH, PRACTICE OR POLICYSeventy-seven per cent of those adopting a low-carbohydrate approach in the first year of their T2D achieved remission. This represents an important ‘window of opportunity’ for further investigation.People with established long-term T2D, which may be poorly controlled could benefit from looking carefully at reducing sugar and starchy carbohydrates.IntroductionIn 2021, the British Diabetic Association published a review of dietary strategies for drug-free remission of type 2 diabetes (T2D),1 which stated that ‘total dietary replacements and low-carbohydrate diets have been demonstrated as being effective in facilitating weight loss and remission of T2D’. However, metanalyses do not always support a focus on low-carbohydrate diets to achieve either weight loss or remission of diabetes.2 3 There is a need for hard data on outcomes of such an approach and to examine what clinical aspects help it succeed.In this paper, we examine real-world data from a cohort based in a UK primary care clinic offering a low-carbohydrate approach to people with T2D from 2013 to 2021. The physiological mechanisms behind remission induced by dietary weight loss were first demonstrated in 2011.4 Since then the idea of drug-free T2D remission has gained international momentum.4–7 We now have an international consensus on the definition of remission; a glycated heamoglobin(HbA1c) <48 mmol/mol sustained for >3 months in the absence of diabetes medication.8 Earlier practice audits showed significant improvements in: HbA1c,9 10 lipids and blood pressure (BP) (this despite ‘deprescribing’ 20% of antihypertensive drugs),11 renal function12 and liver function.13 Not only were major health improvements demonstrated but also substantial drug-budget savings.10This analysis of our 8-year dataset explores which factors predict remission, its durability and the glycaemic control of those not achieving remission.MethodsAdvice on lowering dietary carbohydrate was offered routinely by our team of nine specially trained GPs and three practice nurses to patients with T2D (defined as HbA1c >48 mmol/mol on two occasions) starting in March 2013 (online supplemental file 1, low-carbohydrate protocol). Our protocol includes important information around the deprescribing of both drugs for BP and T2D; both BP and blood glucose were often found to improve to an extent requiring a medication review.11 Checking and discussing body weight was the first step in every consultation, then the low-carbohydrate diet was offered as an option alongside clear and simplified explanations of key physiological principles emphasising: that good diabetic control is about avoiding the damage caused by blood sugars spikes, that ‘time in range’ matters,14 a high blood sugar is often a reflection of foods eaten recently, glucose and insulin levels change in response to different foods, starchy carbohydrates comprise many glucose molecules causing significant blood sugar elevation and how weight loss was part of the process. (online supplemental file 2).We view high blood sugars as an interesting puzzle rather than a problem, one to be explored collaboratively with the patient. In cases where weight or HbA1c began to climb after an initial improvement we observed early on that most patients had actually increased their carbohydrate consumption (carb creep). Often a quick telephone call would motivate change.Many of our less experienced clinicians worried that talking about obesity could be considered ‘fat shaming.’ We encouraged them to explain that weight loss could really help peoples’ health and to ask if they were interested to work collaboratively to achieve this. In this way, we supplied relevant information and then checked if the person wanted to go ahead before giving more specific advice.For those who opted for the lower carbohydrate programme, baseline weight and blood results were ascertained alongside dietary advice as part of routine GP or practice nurse consultations. Weight was measured at each visit, the level of ongoing support was tailored to patient choice and clinical need. In addition to 10 min ‘one-to-one’ appointments (we estimate an average of three consultations per patient, per year) the practice offered optional 90 min evening group sessions, approximately every 6 weeks. Group sessions included relatives who were encouraged to attend as some patients relied on others for food shopping or cooking. Group sessions provided a forum for people to offer practical support to others and training new staff. On average 25 patients attended each session. From the onset of the COVID-19 pandemic, these group sessions were hosted as online Zoom meetings. This enabled us to send a link to these meetings inviting every person in the practice with T2D. This was particularly important for patients wanting a ‘refresher’.Educational resources were produced to support patients and staff. The low-carbohydrate diet sheet (online supplemental file 3) outlines suitable sources of food. Glycaemic load data were also presented to encourage a reduced intake of sugary and starchy foods. For example, replacing breakfast cereals, rice, bread and potatoes with, full-fat dairy, eggs, green leafy vegetables, meat, fish, berries and nuts (with sensitivity to each patient’s sociocultural dietary needs and preferences). From 2018, staff training was formalised through completion of a Royal College of General Practitioners e-learning module on T2D and the glycaemic index, written by one of the authors.15This paper forms part of an ongoing audit of service provision. An iterative process necessitating regular updates of the protocol and practice-wide sharing of ‘what works’ based on audits like this. As a result, our methods have improved since 2013. The tendency for results to deteriorate after initial promise led to us focusing on effective maintenance of dietary change. We suggested people look ahead to the challenges of holidays, Christmas and birthdays, times when so many diets fail. We encouraged patients to look out for weight gain at these times and take action. Computer generated graphs of all metrics measured were sent out as patient feedback (the reception staff call this ‘The happy post’). Around 2016, we became aware of another possible behavioural factor causing our patients to regain weight: ‘food addiction’.16 In response, we supported people to identify and completely avoid their ‘trigger foods’.Further behaviour changes were enabled by encouraging participants to consider their individual hopes and health goals, the resources available to them, setting realistic next steps and enabling the individual to notice what works for them (online supplemental file 4).17 We would highlight the power that the hope of drug-free remission brings to people with T2D. This model was key to maintaining the motivation of our clinical team and helping it evolve. Finally, in terms of behaviour change we learnt to ask how people learn best: Did they prefer a leaflet, book or App?Exclusion criteria were severe mental illness, terminal illness and eating disordersRoutine clinical data were collected from March 2013 to April 2021. Baseline measurements of weight and BP were made at the surgery and blood tests (HbA1c, lipid profiles) by the local NHS phlebotomy clinic. Frequency of blood tests depended on clinical need and risk assessment as part of standard care. Some patients found it challenging to fit fasting blood tests into their lifestyle patterns, so our results include a greater number of incomplete data sets for lipid profiles than other measures.Statistical analyses were performed with R V.4.0.2. Summaries of baseline and follow-up data are shown as median and the IQR (IQR, 25th percentile, 75th percentile) for non-normally distributed continuous variables like age, weight, HbA1c, lipid profile and BP. More normally distributed continuous variables like duration of diet are presented as mean (SD). Comparisons between baseline and latest follow-up continuous variables were made using the Wilcoxon signed rank test for paired samples. A p<0.05 was considered statistically significant.Baseline and latest follow-up distributions of data are presented as box and whisker plots, the box represents the median value and the IQR, the red dot indicates the mean value and the upper and lower whiskers indicate either, the minimum/maximum value, or 1.5 times the IQR.Linear regression models were fitted with HbA1c reduction as the outcome and baseline HbA1c as the predictor. Logistic regression models were fitted with remission occurrence as the outcome and gender, baseline age, baseline weight, baseline HbA1c and duration of T2D as predictors.ResultsBy the end of the 8-year period (March 2013–April 2021), Norwood surgery had a T2D disease register of 473 people, of whom 186 (39%) chose the low- carbohydrate approach. Of these, 114 (61%) were male, and the median (IQR) age at baseline was 63 (54, 73) years. Mean (SD) duration of follow-up was 33 (27) months. 37.6% of the cohort were people within 1 year of diagnosis.For the whole cohort commenced on the low-carbohydrate programme median (IQR) weight fell from 97 (84–109) to 86 (76–99) kg, giving a mean(SD) weight loss of −10 (8.9)kg; p<0.001. Median (IQR) HbA1c dropped from 63 (54–80) to 46(42–53) mmol/mol; p<0.001. The median (IQR) triglyceride dropped from 2.1 (1.4–3.2) to 1.4 (1.0–1.9)mmol/L; p<0.001. The median (IQR) systolic BP dropped from 140 (134–150) to 132 (122–138) mm Hg; p<0.001. The median (IQR) total cholesterol decreased from 4.9 (4.1–5.7) to 4.3 (3.6–5.0) mmol/L ;p<0.001. The median (IQR) total cholesterol to High-Density Lipoprotein(HDL) ratio decreased from 4.0 (3.0–5.0) to 3.9 (3.0–4.4); p<0.001 (table 1, figure 1 and online supplemental file 5).View this table:View inline Table 1Comparing baseline and latest follow-up data for 186 patients with T2D advised on a low-carbohydrate diet, with breakdown into two subgroups; 94 patients who achieved remission and 92 patients who did notDownload figure
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Figure 1Change in weight, metabolic parameters and systolic blood pressure in the cohort of 186 patients with T2D followed up for an average of 33 months. BP, blood pressure; T2D, type 2 diabetes. HDL High-Density LipoproteinData for baseline and latest follow-up both for remission and non-remission subcohorts are compared further down in table 1. The mean (SD) weight change was −12 (9.2) kg for the remission group compared with −8.6 (8.4) kg for the non-remission group (non-significant). No patients achieved remission without some weight loss, though in three patients it was one kg or less. The distribution of weight change between the remission and non-remission groups is shown in figure 2. In the remission group HbA1C dropped by a mean(SD) of 17 (15) mmol/mol compared with 24 (21) mmol/mol for the non-remission group. The remission group also started with a lower baseline HbA1c (figure 3 and table 2). This group had been on the diet for a mean (SD) of 37 (42) months compared with 31 (23) months for the non-remission groupDownload figure
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Figure 3Baseline and latest follow-up HbA1c figures in mmol/mol divided into remission and no-remission groups shown as box and whisker graphs. Mean duration of the low-carbohydrate diet 33 months. HbA1c, Glycated HaemoglobinView this table:View inline Table 2Comparing baseline data for a cohort of 186 people with T2D who chose a low-carbohydrate diet segregated into: (1) the group who go on to achieve remission; (2) the group who do not achieve remissionData on baseline figures comparing the remission group with the non-remission group are shown in table 2. Only two metrics showed significant difference: Baseline median (IQR) HbA1c for the remission group was 54 (50–62) mmol/mol compared with 75 (65–91) mmol/mol for the non-remission group (p<0.001). Baseline median (IQR) for time since diagnosis was 2 (0.0–68) months for the remission group compared with 72 (28–127) months for the non-remission group (p<0.001). The remission group were more likely to be diagnosed recently and have a significantly lower baseline HbA1c. All other baseline metrics: age, weight, blood lipids and BP were not significantly different between remission and non-remission groups.A linear regression model fitted with HbA1c reduction as the outcome and baseline HbA1C as the predictor demonstrated a highly significant relationship R2=0.74; p<0.0001 (figure 4 and online supplemental file 6). Those starting with the highest HbA1c were more likely to achieve the greatest improvements in HbA1c but were less likely to achieve remission (logistic regression, online supplemental file 7). Figure 4 also shows that 178 patients showed an improved HbA1c, only 5 (3%) had a worse result at latest follow-up.Recent diagnosis (<1 year) of diabetes was an important predictor of remission (see figure 5, online supplemental file 7). In the first year after diagnosis 77% of those given low-carbohydrate advice achieved a HbA1c of<48 mmol/mol while not taking any diabetic medication. The comparable figures for established T2D were 35%, 31%, 44% and 20% for durations of 1–5, 5–10, 10–15 and greater than 15 years. By April 2021, 94 people had achieved remission, this was 51% of those choosing a low-carbohydrate approach and 20% of the total practice T2D disease register (table 3).Download figure
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Figure 5A cohort of 186 patients with T2D on a low-carbohydrate diet for an average of 33 months stratified according to years since diagnosis, comparing baseline data for time since diagnosis of T2D between the remission group (n=94) and non-remission group (n=92). T2D, type 2 diabetes.View this table:View inline Table 3Norwood practice data on T2D remission March 2015–April 2021Prediction of remission with logistic regression models looking at baseline data on HbA1c, weight, age, gender and time since diagnosis (online supplemental files 9 and 10) showed that only a lower baseline HbA1c and less time since diagnosis of T2D were good predictors of remission. Taken together these two factors could predict remission with an accuracy (95% CI) of 79% (72% to 84%), 73% sensitivity, 85% specificity.Interrogation of the Openprescribing website for the year ending January 2022 revealed that of the 16 local GP practices that make up Southport and Formby Clinical Commissioning Group Norwood Surgery spent £68 353 less on drugs for diabetes than is average for the area (online supplemental file 11).DiscussionIn our cohort of 186 patients on the lower carbohydrate programme for an average of 33 months, average weight fell by 10 kg and HbA1c by 21 mmol/mol, with significant reductions in Low-Density Lipoproteine(LDL) cholesterol, triglyceride, systolic and diastolic BP. HDL cholesterol increased significantly. Together these form some of the major risk factors not just for T2D but also for cardiovascular disease. T2D remission was achieved by 51% of the cohort, 20% of the practice T2D disease register.These outcomes are very different from those reported in many low-carbohydrate diet studies and reasons must be considered. The striking observation is the substantial fall in weight, not always seen in studies of this dietary approach.2 3 18 Weight loss was observed in the only other study of a low-carbohydrate diet which achieved good rates of remission of T2D.7 Delivery by a trusted health professional and frank discussion of the importance of weight loss would appear to have been important in bringing about the observed effects. Consistent long-term management was achieved by the primary care team.Ongoing support is essential in preventing a return to old habits. It is possible that for some people food, much like nicotine and alcohol may be addictive.16 This may explain why highly processed foods can be so challenging to give up permanently.19 We have found the idea of food addiction can help people better understand their relationship with food. Ongoing benefits from this approach depend on sticking with the diet and long-term weight loss. One of our patients commented ‘this is a lifestyle rather than a diet’. Our programme is diet focused, the addition of exercise may well improve results further.20 An important part of the programme is the continued monitoring of weight allowing early detection of ‘slipping back’. For the most people, increasing weight and HbA1c is simply a reflection of ‘carb creep’, clinicians should recognise this. It is not that the diet itself has failed, it is a failure of dietary adherence. For many people, this situation simply requires a phone call to ask ‘have you any idea why your blood has become more sugary?’ Such close personal follow-up was observed to be effective. We found that most people knew that carbs had crept back and realised they needed to return to what had worked before. This is where our open-access group work via Zoom helps. Those needing a refresher can join without an appointment. Rarely, we have seen the worrying scenario of rising HbA1c despite significant weight loss. Clearly missed diagnosis of type 1 diabetes or pancreatic cancer should be considered. We have also learnt that anticipating and discussing challenging situations such as Christmas and holidays in advance helped our patients to plan before problems arose. For the many whose control slips, we have found it is helpful to ask afterwards ‘What could you do differently next time?’. With empathy and ongoing support our mistakes can be an opportunity to learn.An essential component of our success appears to be the offer of hope while supporting people to consider different approaches to T2D. It may seem challenging to enthuse those with long-standing T2D who have poor diabetic control. However, previous qualitative research suggests that changing to a dietary approach to manage diabetes is well accepted, particularly in people with T2D for up to 6 years.21 22 Although we found remission rates to be lower in those with longstanding T2D, those in this high-risk group still benefit significantly from reducing their carbohydrate intake and losing weight in terms of greatly improved diabetic control. Perhaps the most important messages from this audit is that clinical benefit does not depend on achieving remission.The T2D remission rate at the Norwood surgery has improved every single year since 2017 as shown in table 3. We are becoming increasingly effective. Why is this? We believe that offering hope of a better future is essential, coupled with clear messages delivered by supportive peers and professionals. Follow-up with honest feedback is essential. A very helpful motivational technique is to offer our patients dietary change as an alternative to lifelong medication. Interestingly, when offered this choice not a single person in 8 years chose lifelong medication but renewed their dietary efforts.Seventy-seven per cent of those opting to try the low-carbohydrate-based programme in the first year following diagnosis achieved remission as shown in figure 4. Our data clearly show that the best chance of remission is in those with T2D for least time, consistent with previous observations.23–25 The remission rate drops after that first year, suggesting that those leaving it longer are missing an important window of opportunity. We should focus on ‘metabolic age’ (duration of T2D) rather than chronological age. We found that those people who achieve remission start with a lower HbA1c. This may be anticipated, but there is still hope for those starting with a higher HbA1c. Those with the highest HbA1c at baseline were most likely to see the biggest improvements in HbA1c on reducing dietary carbohydrate as shown in figure 4 (although five patients achieved remission despite starting with a HbA1c >90 mmol/mol). This gives hope to those with poorly controlled T2D who are more likely to achieve significant mitigation than remission and avoid medication. Finally looking at figure 4, it can be seen that only 5 out of 183 (3%) participants choosing a low-carbohydrates approach recorded a worsening HbA1c result.The role of weight loss in remission is important.26 Our findings support this, with none achieving remission without weight loss. A commonly reported patient finding was how surprised they were not to feel hungry on this diet. Interestingly randomised controlled trials have shown a low-carbohydrate diet may both increase energy expenditure27 and reduce appetite,28 which would make weight loss much easier. The studies which have revealed the physiological changes underlying remission demonstrate the considerable reduction in liver fat content associated with weight loss. In a primary care series of people apparently free of liver disease, liver fat decreased from the very high level of 16.0% to just 3.1%.24 This completely reverses the liver insulin resistance which causes fasting hyperglycaemia. It also resulted in a sharp reduction in exported triglyceride from the liver to all ectopic sites including the pancreas. This decrease in pancreatic fat supply permits relief of the metabolic stress which causes beta cell dysfunction.4 24 29 It is likely that weight loss by any means can induce remission. Other studies of remission have used a relatively high carbohydrate, low calorie approach and clinical studies of food-based approaches or bariatric surgery both achieve remission.25 30 The question is which approach is safe, effective and most acceptable to patients? The present data demonstrate a highly effective method in primary care which allows continued avoidance of weight regain. In a study of adults with screen-detected T2D, weight loss of ≥10% early in the disease was associated with a doubling of remission at 5 years.31The rising cost of drug treatments for T2D is of great concern, especially in an ageing population and an obesity epidemic. The substantial prescribing savings documented in this audit are therefore of profound importance. It is clear that medication will be required for many people with T2D especially those with longer duration disease. However, The National Institute for Health and Care Excellence guidelines on T2D focus more on medication while paying scant attention to diet.32 The management of most diseases is based on knowledge of pathophysiology but this new understanding of the nature of T2D20 has not yet been incorporated into such guidelines. Change is underway, guided by the National Health Service (NHS) England diabetes remission programme.33 Major national savings in prescribing costs for T2D are achievable. It is also important to appreciate the potential risks of some medications. SGLT2 inhibitors can cause potentially fatal ketoacidosis.34 A practical summary is included in online supplemental file 1, doctor/nurse protocol.Limitations are common to all practice-based service evaluations of this kind. The lack of randomisation introduces the risk of selection bias as those least motivated to return to health are less likely to embark on the programme. It is unlikely that cases are ‘cherry picked’ given the high average baseline HbA1c (63 mmol/mol). The absence of a control group means we cannot compare this dietary intervention directly with routine care. We acknowledge the risk of reporting bias as we rely on each persons’ word regarding dietary adherence, however, the mean weight loss of 10 kg suggests significant dietary change. We cannot be certain of the exact nature of the change or the balance of the different macronutrients in the diet of participants. The magnitude of average improvement and the fact this cohort are a large proportion (39%) of the known T2D disease register of a UK NHS practice with 9800 patients is encouraging, as is the observation that this approach has been shown to help people with T2D in other UK general practices.35 36ConclusionsIn England alone, the National Diabetes Audit 2020–2021 data release37 confirmed that over one million people have poorly controlled T2D with a HbA1c >58 mmol/mol. This has important implications for mortality as the UK National Diabetes Audit and Office of National Statistics estimate that each year spent with HbA1c >58 mmol/mol loses a patient around 100 days of life.38 Novel solutions to this problem must be identified as routine UK NHS care is clearly insufficient. In this context our cohort improved average HbA1c from 63mmol/mol to 46 mmol/mol. Norwood surgery has supported people with T2D reduce dietary carbohydrates and lose weight for over 8 years. This has delivered significant improvements in HbA1c with 20% of the practice’s population achieving drug-free T2D remission. There have also been a range of important cardiovascular risk factor improvements. Diabetes drug savings are £68 353 per year compared with the local average. These savings are likely to be dwarfed by cost savings from reduced complications of T2D and days lost from work. Our findings show that a low-carbohydrate intervention with weight loss can be particularly effective in delivering remission for those with either a lower HbA1c or who have had diabetes for a shorter time. It can also give hope to those with poorly controlled T2D who had the greatest improvements in HbA1c.Data availability statementData may be obtained from a third party and are not publicly available.Ethics statementsPatient consent for publicationNot applicable. Supplementary materials Supplementary Data This web only file has been produced by the BMJ Publishing Group from an electronic file supplied by the author(s) and has not been edited for content. Data supplement 1 Read the full text or download the PDF: Log in using your username and password
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Keto, Paleo, Vegan, Mediterranean
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Less meat, more plantsThe simplest way to reduce your personal carbon footprint is to go vegan. Growing beef takes as much as 100 times more land than growing peas or soya to produce the same amount of protein. I’ve reduced my meat consumption to some local, organic grass-fed red meat or a roast chicken as an occasional treat once or twice a month. This allows me to enjoy meat as part of my diet at a more sustainable level.Studies have demonstrated no differences in gut health between vegans, vegetarians and occasional meat-eaters. The single most important dietary factor we found for better gut health was the number of different plants we eat weekly, with 30 a week being the optimal number.That might sound like a lot until you realise that this also includes mushrooms, spices, nuts, seeds, herbs and legumes. Simply using a sofrito base of onions, garlic, olive oil and carrots when cooking, and adding some mixed beans or lentils to your pasta sauce or a spice mix to your cooking, or sprinkling mixed nuts and seeds on your yoghurt, can rapidly boost this number.Ditch ultra-processed meat alternativesUnfortunately, many vegans over-rely on high-salt and fatty ultra-processed foods that are bad for us and the environment (some produced in large, energy-intensive factories). Newer production methods, such as cell-cultured “meat”, “fish” and even “cheese” are on the horizon, and are likely to be more environmentally friendly.Brands like Symplicity (currently stocking restaurants nationwide and soon to be available to consumers) use large scale vats to ferment organic vegetables with no artificial additives, making “meatballs” and “burgers” that benefit our gut microbiome and with near zero waste.Choose pulses over animal proteinWe worry too much about protein. It’s pulses, beans and lentils that help centenarian populations in some cultures outlive the rest of us. This is due to their high-fibre, protein, mineral and polyphenol content (polyphenols are the plant chemicals that help our gut microbes). We need iron and iodine, zinc and vitamin B-12 to be healthy, but most of us can easily absorb these from eggs, clams or mussels and chicken – the most sustainable farmed animal products – once a week. In 2017, I visited the Hadza people in Tanzania and measurably improved my gut microbiome diversity in just three days by eating all the plants and seeds, fruits and nuts that they eat in one week – along with the odd porcupine.Go organic, even just a littleHerbicides were generally considered safe before we realised the importance of microbes, both to the soil and our guts and immune systems. Our own data has shown the power of a healthy diet and microbiome to protect against severe disease.Pesticides and herbicides are designed to disrupt natural ecosystems, reducing biodiversity and degrading our soils, impacting our water life and the survival of insects. We ingest these chemicals in small amounts every day and they are hard to avoid, especially with plant-based diets.While it’s beneficial to only buy organic foods where possible, the current level of organic farming is insufficient to produce enough food for us all. And that’s not to mention the difference in price. Buy local and seasonal ingredients that stay fresher for longer. It’s worth prioritising certain foods: I always buy organic strawberries, oats, spinach and apples as non-organic varieties tend to have the highest levels of herbicides. Cook smarter (and use the microwave)We can reduce cooking-fuel consumption and preserve the beneficial chemicals in food by harnessing the power of microbes to ferment and preserve leftover vegetables.Kimchi, for example, uses cabbage, green veg, garlic and chillies, while heating food in a microwave saves energy while generally maintaining the nutrient content. I now microwave a whole potato instead of baking it, and steam spinach in the microwave too. I make vegetable soups, ferment leftover vegetables (such as sauerkraut or beetroot), eat the hard outer leaves of cauliflower, and freeze softening fruits.Fish has been overhypedThe science on fish has changed, and it is now clear that the health benefits of fish and omega-3 fats have been overrated. Studies of omega-3 supplements show no clinical benefit unless you’re pregnant or have had a recent heart attack, and fish is less beneficial for the heart than we thought. Plus most fish we now eat in the UK, including salmon and trout, come from non-sustainable aquatic farms.Use a local fishmonger or supermarket fish counter you trust and can ask questions. Mussels and clams are healthy, largely sustainable and very tasty. The dairy dilemmaDairy is a massive cause of global heating, and its health benefits, such as improving calcium intake and strengthening bones, have been overplayed. There are plenty of better sources of calcium, for example, sesame seeds and tahini, dark-green leafy vegetables and calcium-set tofu. Although dairy alternatives are better overall for greenhouse emissions, they can cause other problems; the excessive amount of water used to create almond milk and its harmfulness to bees, for example. Others, such as soya and oat milks, can be highly processed.Personally, the only milk I haven’t given up is fermented milk, known as kefir, which I make myself and have a little shot of every day for my gut microbiome. Make it personalThe fact is, there is no one diet that suits us all. But the rapidly emerging field of personalised nutrition (led by companies including ZOE, which I co-founded) suggests that, by predicting which foods best suit our body, we can reduce sugar and fat peaks in our blood and improve our gut health. We can feel better, have more energy and feel less hungry – all without discussing calories.But as we wait for technology including apps, at-home tests and continuous glucose monitors to help us eat more healthily, we can make positive changes by following the broad approaches described here. Meanwhile, listen to your body and eat more of what makes you feel good.Give yourself a breakNobody’s perfect, and the enjoyment of food, and the social interaction that comes with it, can be as important as environmental and health considerations. Even small positive changes can go a long way.Food for Life by Tim Spector is published by Vintage (£20). To support the Guardian, order your copy for £17.40 at guardianbookshop.com. Join the waiting list for the ZOE app at joinzoe.com
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Keto, Paleo, Vegan, Mediterranean
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It's a banger! Sausage expert is tricked into eating a vegan alternative and declares it 'luscious and lovely'Mike Perry, self-proclaimed sausage expert, was humiliated on Jeremy VineResurfaced clip from show sees him try two vegan sausages without knowingWants people to stop calling plant-based meat 'meat' but couldn't tell eating oneRead more: Lewis Hamilton's vegan dog lands a starring role in new ad Published: 06:09 EST, 30 November 2022 | Updated: 06:09 EST, 30 November 2022 An anti-vegan sausage expert was left biting his own tongue after branding a plant-based alternative the real deal on live TV. Mike Perry, who wants people to stop calling vegan alternatives 'sausages' was humiliated on the Jeremy Vine show after he failed to recognise that the meal he was eating was not actual meat. The resurfaced clip, which was widely shared on social media after the show aired, shows the self-proclaimed British expert tasting what he was told were two sausages: one real, and one plant-based. Mike went on to say one sausage was the real deal, but it turned out he had been eating two plant-based sausage sandwiches - with the real one tucked underneath his desk. Mike Perry, who wants people to stop calling vegan sausage 'sausages' was humiliated on the Jeremy Vine show after he failed to recognise that the meal he was eating was not actual meatThis comes as reports show that a plant-based lifestyle is not always better for your health - and could lead to brittle bones, anemia and hair loss. Cat lovers have also been reported to put their felines on vegan diets, despite warnings from vets, as one claims it stops them attacking rats. After going on a rant against vegan alternatives, Mike did his taste test and declared the real sausage tasted like 'cardboard,' and the plant-based one was 'lovely.' However, Jeremy Vine then informed him that he had in fact tried two vegan sausages, and that the sausage made of real meat had been hidden underneath his desk. The resurfaced clip , which was widely shared on social media after the show aired earlier this month, shows the self-proclaimed expert taste what he was told were two sausages: one real, and one plant-based eremy Vine then informed him that he had in fact tried two vegan sausages, and that the sausage made of real meat had been hidden underneath his deskMike was tasked with trying two sausage sandwiches and to work out which one was which. After taking a few bits of each sandwich, Mike appeared very confident about his answer. 'It is absolutely obvious to me that this first one is the false sausage. That is not real sausage, that is cardboard', he said, brandishing the sandwich in the air. Viewers said the clip is 'hilarious' and gave them their 'best laugh' while other encouraged people to try vegan food 'The second one is clearly real sausage. I can taste the meat in it. It was luscious and lovely - tastes like the one I had this morning. This is the winner,' he added. But he was left red-faced when Jeremy Vine then explained the subterfuge, and that Mike had in fact eaten two plant-based sausages. 'You, I think, are a vegan in disguise', Jeremy said to a horrified Mike.'What an underhanded, downright rotten trick to pull on a man whose reputation now as the great sausage butty king is ruined,' Mike said. The 'expert' then tried to take back his comments about the vegan alternative, but the trick was complete. The clip of Mike's demise has now gone viral, with many people poking fun at the 'expert' error. 'I love it! Even a "sausage expert" is fooled by plant-based sausage. Give vegan a chance,' one said. Another said the video gave them their 'best laugh tonight.'While one argued that 'vegan sausages aren't real sausage,' another replied: 'they are though, aren't they?' Advertisement
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Keto, Paleo, Vegan, Mediterranean
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Eat Your Veggies for a Lower Carbon Footprint, New Study Says
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Scientists at the University of California Los Angeles (UCLA) found that diets involving the consumption of plants and unprocessed foods are not only good for your body, they’re also better for the planet than the standard American diet. The research is published in Nutrients.
What you eat affects the health of the planet
Deciding what to eat isn’t always the most straightforward process. There are many individual factors that contribute to our food choices, like specific dietary requirements, for example. Perhaps you rustle up a certain recipe because it brings you pleasure, or because it’s convenient. Maybe you eat based on your knowledge of how food can support your overall health and wellbeing.
While our food choices may be unique, their impact extends beyond us as individuals – it affects the health of the entire planet. Twenty six percent of global greenhouse gas emissions are associated with food production and consumption.
UCLA researchers sought to explore the link between human health and the environment by comparing carbon-footprint values and health benefits of six popular diets:
- The standard American diet
- Mediterranean diet
- Vegan diet
- Paleo diet
- Keto diet
- Climatarian diet
The latter involves reducing the consumption of foods known to have large carbon footprints, such as red meat or out-of-season produce. The team was led by Kiera Dixon, a scientist working in environmental health at the UCLA Fielding School of Public Health.
What is a carbon footprint?
Generally, an item’s carbon footprint is described as the amount of greenhouse gas – particularly carbon dioxide – that is emitted in association with that item during a given period. A food item’s carbon footprint accounts for the gases emitted during its manufacturing, processing, transport and disposal, for example.
“The purpose of our study was to evaluate food choices that represent consumption patterns found in popular diets and their potential impacts on climate change. We also evaluated the impacts of these diets on human health to provide an understanding about whether diets that are healthy and promote disease prevention also contribute toward a reduction of the environmental burden required for food production,” the authors write. “While all diets require resources from the environment for food production and transportation, some may be more impactful than others.”
Standard American diet has greatest carbon footprint
Dixon and colleagues leveraged carbon emission information from databases featured in peer-reviewed journal articles, including the SU-EATABLE LIFE database (SEL), published in 2017. The SEL database was supplemented with data from the work of Song et al – Large-Scale Microanalysis of U.S. Household Food Carbon Footprints and Reduction Potentials – published in 2021.
The team quantified the carbon emissions associated with each of the popular diets, and reviewed the typical foods consumed in an average day. They limited their analysis to foods available in North America and standardized the data to 2,000 calories consumed each day.
Their findings, summarized in Table 1, suggest that the standard American diet – which is consumed by over 80% of the US population – takes the trophy as the most carbon-intensive, followed by the keto and paleo diets. These three diets were categorized as higher-emission diets by Dixon and team, while the Mediterranean, vegan and climatarian are lower-emission diets. “The primary determining factor for this observation was the regular consumption of red meat in the higher-footprint variations of the high-emission diets. When higher-impact meat, such as beef, is replaced with lower-impact meat, such as chicken or pork, there is a significant decrease in the carbon footprint of the standard American, keto and paleo diets,” the researchers describe.
Table 1: This table summarizes the overall findings of Dixon, Michelsen and Carpenter’s study. The table lists each type of diet, a description of the typical foods consumed, its carbon emissions per day per person and how these emissions compare to those produced by driving a car.
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Diet
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Description
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Carbon emissions per day per person
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Equivalent carbon emissions in distance driven by car
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Standard American
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Five main food groups; no reduction of salt, sugar, saturated fats or processed food.
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5.8 to 18 pounds
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6.5 to 20 miles
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Mediterranean
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Focused on whole grains, fruit and vegetables, fish and olive oil; includes animal products but excludes processed food.
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4.8
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5.4
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Vegan
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Excludes animal-based products.
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3.6
| |
4.0
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Paleo
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Excludes processed food and sugars, salts, grains and most dairy.
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6.9 to 13
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7.7 to 14.6
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Keto
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Focused on protein and fat-rich products; limits sugar and grains.
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10.7 to 21.4
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12.0 to 24.0
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Climatarian
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Focused on local, seasonal and fresh food; limits non-sustainable animal products and processed food.
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4.1 to 5.6
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4.7 to 6.3
Good for your body, good for the planet
The researchers say that their findings support the notion that diets carrying more health benefits for the human body are also healthier for the planet. Diets heavy in red meat are typically classified as the most “unhealthy” due to their association with increased disease risk. “Our results demonstrate that the consumption of red meat is the largest contributing factor toward a high-carbon-footprint diet, as is evidenced by the drop in carbon-footprint values when meat-substitution calculations were carried out,” the authors note.
“You can decrease your individual carbon footprint quite significantly and still consume meat, but it is highly dependent on the type of meat that you're consuming,” says Malia Michelson, a third-year undergraduate student at UCLA and co-author of the paper.
Dixon and colleagues note that climate-friendly food is typically more expensive, and the ability of populations to reduce the climate footprint of their diet may be affected by financial considerations. To that end, they encourage the government to support people in buying healthier foods by subsidizing their costs. They also suggest that corporations and large organizations could work to make healthier food more accessible, while producers could improve their labeling approaches to improve information for the public about a food’s impact on the climate.
The study carries limitations which must be accounted for, such as the fact that only one component of a food item’s environmental impact was evaluated – its carbon footprint. Additional factors, such as water footprint, could not be included in the analysis due to limited data, the researchers say.
“A future of food consumption that benefits both humans and the environment should be flexible and involve an emphasis on whole, plant-based foods combined with a reduced consumption of meat and processed food. These behavioral changes can be supported by increasing the availability and accessibility of detailed food-life-cycle assessments,” the researchers conclude.
The study was conducted in collaboration with a snack food company, which was seeking to compare the carbon footprints of various diets. The researchers state that the company was not involved in the research or the writing of the publication.
This article is a rework of a press release issued by the University of California Los Angeles. Material has been edited for length and content.
Reference: Dixon KA, Michelsen MK, Carpenter CL. Modern diets and the health of our planet: An investigation into the environmental impacts of food choices. Nutrients. 2023; 15(3):692. doi:10.3390/nu15030692
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NEWYou can now listen to Fox News articles! There are many reasons to want to eat healthy, but among them, one priority may be to promote your brain health. From reducing your risk of dementia to supporting mental health, experts say to limit these foods and drinks if you aren’t already.Fruit juices and other sugary beverages It’s time to cut back on juice and sugar-sweetened beverages.THESE ARE THE WORST FOODS FOR YOUR HEALTH, EXPERTS SAY"Many people [drink] a tall glass of fruit juice in their breakfast without realizing how badly it is affecting their brain. Fruit juices have some useful nutrients, but still, they are sugary beverages that have almost no fiber in them," says Susan Kelly, registered dietitian with pacific-analytics.com, a diagnostic lab that conducts different medical tests. Fruit juices tend to have loads of sugar, causing them to har the brain. (iStock) "The consumption of sugary beverages is blamed for lowering total brain volume and hippocampal volume," she continues.Kelly addes that it’s best to eat whole fruit instead of consuming it in drink form. The British Heart Foundation says blending fruit causes natural sugars "to be released from within the cell walls of the fruit and become ‘free sugars’" – with include added sugars like honey and maple syrup.THESE ARE THE BEST IMMUNE-BOOSTING FOODS, ACCORDING TO NUTRITION EXPERTSToo much alcohol Long-term happy hour drinking or dinner-with-vino ritual is apparently no good for your noggin."Alcoholic beverages affect your brain’s communication pathways to a great extent. It becomes difficult for a person who drinks a lot of alcohol to remember things and process new data while leaving him depressed and disordered easily," says Kelly. "To avoid such damage to the brain, women should not drink more than one glass of alcohol and men should stick to two glasses in a day."Refined sugarWhy are tasty treats like pastries, ice cream, yogurt, cookies and candy bad for your brain? The answer lies in their refined sugar content."The gut contains beneficial bacteria known as the microbiota, which plays a key role in maintaining health in both the body and mind. These health benefits include mental health as well. This is known as the 'gut-brain axis,’" offers Trista K. Best, registered dietitian with Balance One Supplements (balanceone.com). She adds that to be in-tune with this "gut-brain axis," it’s important to understand the enteric nervous system, which is a vast network of neurons that line your intestinal tract, and carry messages from the gut to the brain and back. Ice cream is included in refined sugars which should be avoided for brain health. (iStock) "Researchers have found that a direct line of communication exists between the brain and your enteric nervous system: this is what they call the gut-brain axis," she says, referencing a paper published in Integrative Medicine: A Clinician’s Journal. "This line of communication works both ways, linking the emotional and cognitive centers of the brain with peripheral intestinal function. This connection makes it vitally important to keep the gut healthy and the microbiome in balance," Best says, noting that sugar in the diet can lead to gut dysbiosis [an imbalance].Refined grainsLike refined sugar, minimize intake of refined grain products like white bread, pizza, burritos, white rice and white pasta, to help support a healthy and functioning brain."Refined grains elevate inflammation and can worsen one's mental health," says Sheetal DeCaria, an M.D. who specializes in pain and mental health (revitalizemedcenter.com). Pasta, a refined grain, can harm the brain by increasing inflammation and fatigue. (iStock) "Elevated levels of inflammation have been linked to mental health disorders, including depression and fatigue," she continues, pointing to 2019 research published in the peer-reviewed journal, Frontiers in Immunology. Instead of refined grains, opt for whole grain products like whole wheat bread, whole wheat pasta, barley, oatmeal, brown rice and millet – to name a few.Consuming too many caloriesIt may not a specific food or category of food, but guzzling up too many calories regularly can potentially be bad news for brain health, according to experts.CLICK HERE TO SIGN UP FOR OUR LIFESTYLE NEWSLETTER"In addition, overeating or consuming a lot of calories in a shorter period is linked with an increased risk of memory-related problems and overall cognitive impairment," says Kelly. "Overeating causes obesity that contributes to diabetes, high blood pressure and heart diseases, which are believed to be further causing Alzheimer’s and other brain illnesses."Diet soft drinks If you think that diet soda is better for your brain, be warned. "Studies have shown even diet soft drinks, which some are led to believe are healthier options, have been tied to elevated brain inflammation and increased risk of depression," says DeCaria. Diet sodas are linked to elevated brain inflammation and risk of depression. (iStock) The double-board certified integrative pain physician points to 2015 research published in the journal, Missouri Medicine and while more scientific inquiry is necessary, there are many other health reasons to ditch diet soda (it may decrease bone density, according to a 2020 study on high consumption of soft drinks and an increased risk of fractures) so perhaps this may be the straw that breaks the diet cola’s back.Inflammatory foodsAnother type of foods you want to steer clear of to bolster brain health are the snacks that cause inflammation according to Kelly."Junk, fried foods, sugary products, and red meat are the enemies of your brain if you overindulge in them," says Kelly."These foods trigger inflammation and damage the blood vessels of your brain, which increase your risk of developing dementia and affecting cognitive abilities."CLICK HERE TO GET THE FOX NEWS APP Perri Ormont Blumberg is a contributing lifestyle reporter for Fox News Digital. Story tips can be sent on Twitter at @66PerriStreet.
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Keto, Paleo, Vegan, Mediterranean
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