Treadmill Interval Workout For Weight Loss

Not to get super old-school on you, but we all know that fitness trends come and go. One thing that never goes out of style? Treadmill workouts. They're just too darn versatile cardio sessions that can help you work up a sweat, build endurance, and even lose weight, especially if you opt for intervals.

In fact, treadmill interval training has multiple weight loss benefits, said Heather Milton, MS, exercise physiologist supervisor at NYU Langone Health's Sports Performance Center. This style of training (also known as HIIT, or high-intensity interval training), has been scientifically proven to burn more fat than moderate-intensity, steady-state workouts, according to a 2019 review. HIIT workouts are also known for triggering something called the EPOC (excess postexercise oxygen consumption) effect, which means the workout is so intense, your body continues to burn a modest amount of calories even after it's over.

It's important to note that, while exercise like this workout is a key part of weight loss, your diet and other healthy habits are crucial too. You want to eat a balanced, nutritious diet (think: veggies, whole grains, healthy fats like avocados, and lean protein like chicken and fish) while also prioritizing sleep and staying in a modest calorie deficit. Milton also recommended balancing cardio workouts with strength training, which helps to build muscle and boost your metabolism.

Milton created this treadmill interval workout to be a "safe and effective" way to help with your weight loss goals. It's 25 minutes long and you'll be feeling every second of it, but the sweat is all worth it in the end! Hop on the treadmill, ramp up the speed, and get ready to burn some calories.

Directions: Start with a bodyweight warmup, then begin the treadmill interval workout listed below. After the workout, cool down with a full-body stretching session.

This workout is based on your rate of perceived exertion (RPE), aka how hard it feels like you're working. A zero means you're at rest, while a 10 is your greatest possible effort, going so hard you have to stop.

Love trying new workouts? Want a community to share your fitness goals with? Come join our Facebook group POPSUGAR Workout Club. There, you can find advice on making the best out of every sweat session and everything else you need to help you on your road to healthy living.

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This 25-Minute Treadmill Workout Is Expert-Approved to Help You Lose Weight - POPSUGAR

The coronavirus pandemic dominated the headlines and our daily lives for most of the past year. Medical News Today have covered this fast-moving, complex story with live updates on the latest news, interviews with experts, and an ongoing investigation into the deep racial disparities that COVID-19 has helped unmask.

However, this hasnt stopped us from publishing hundreds of fascinating stories on a myriad of other topics.

This week saw the launch of MNTs latest evidence-backed information hub, all about womens health, and thats where we begin this edition of the Recovery Room. Its a comprehensive resource with dozens of articles covering every aspect of the topic, with fresh content added continually.

Next, a hugely popular article on exercise, which will be useful for beginners as well as people looking to take their weight loss and muscle gains to the next level. We also cover cerebral pursuits, thanks to our evidence-backed guide to exercising your brain.

Along the way, we look at research into the phenomenon of clairaudience, how to follow a nutritionally-complete vegan diet, and why frying food is particularly bad for the heart.

We also have exciting news of possible treatments for two neurodegenerative diseases that could treat millions of people. Scientists say further research and development are needed, but identifying a protein linked to Parkinsons disease looks promising.

We highlight this research below, along with other recent stories that you may have missed amid all the COVID-19 fervor.

This week saw the launch of MNTs latest collection of evidence-backed resources, this time focusing on womens health.

Youll find over 70 articles on topics as diverse as nutrition, exercise, mental health, menopause, cancer, hormones, and sexual health. They include eight features that unravel the myths and misconceptions around womens health, as well as our recommendations for products and programs.

Click below for science-backed information and advice to help you live your strongest, healthiest life.

Learn more here.

This weeks most popular new article is all about losing weight and gaining muscle through exercise. Starting with pointers on choosing a workout, we explore the evidence for how often we should work out to lose weight or gain muscle.

Personal fitness goals determine which workouts to follow, so this article includes a range of beginner, intermediate, and advanced exercises that target all the bodys major muscle groups.

This article has attracted over 137,000 sessions since Monday, making it this years most popular so far.

Learn more here.

Some people claim to hear the voices of the dead, an experience called clairaudience. This week, MNT reported new research into this type of religious and spiritual experience and how it relates to auditory hallucinations in people with mental health conditions.

The United Kingdom study involved more than 200 people with varying spiritual beliefs. The researchers asked them to complete a survey measuring how absorbed they become in music, movies, or their own thoughts, as well as questionnaires relating to hallucinations, paranormal beliefs, and identity.

What did the researchers find? And how do people who experience clairaudience differ from the general population? Click below to discover more.

Learn more here.

Brain-derived neurotrophic factor (BDNF) is known to play a vital role in learning, memory, and maintaining brain flexibility, or plasticity.

A low-level form of BDNF, called mature BDNF (mBDNF), is linked with depression, while a high level of its precursor, proBDNF, is associated with inflammation and nerve degeneration, and may even trigger depressive symptoms. Existing blood tests have been unable to differentiate levels of these two forms.

However, MNT reported this week on a new test that can distinguish between the two forms more accurately. Researchers have since found that people with depression or bipolar disorder have significantly lower levels of mBDNF in their blood than control group participants without these conditions.

Learn more here.

A recent Recovery Room featured an article on myths about vegetarian and vegan diets. This week, we followed up with advice on avoiding nutrient deficiencies that may occur when following a vegan diet.

The article looks at which nutrients and minerals, such as vitamin B12, omega-3 fatty acids, are most likely to be lacking in these diets. It includes tips on how to boost levels of these nutrients through specific foods and supplements.

For a detailed explanation of the nutrients to target on a vegan diet, click below.

Learn more here.

Regardless of whether your diet is plant-based or includes meat and dairy, a new meta-analysis, reported in MNT this week, serves as a reminder of the danger of frying foods. Researchers analyzed 19 studies and found that people who ate the most fried foods had a 37% increased risk of heart failure.

Studies have already established correlations between consuming fried food and developing obesity, type 2 diabetes, coronary artery disease, and hypertension, but this research marks the first definitive evidence of a link with heart failure.

The article also looks at why frying food is so harmful compared to other cooking methods.

Learn more here.

We could be one step closer to developing a new treatment for Parkinsons disease. Scientists have identified a protein that can slow or even halt the progression of the condition in mice.

The protein is a neurotrophic factor a type of molecule that supports the survival and development of nerve cells that may protect the dopamine-producing neurons that become damaged in Parkinsons disease. It may even restore their function.

The researchers are now seeking an industry partner to assist in the development of this discovery. They hope their findings will pave the way for new treatments for some of the estimated 1 million people in the United States with Parkinsons disease.

Learn more here.

We also reported on a discovery relating to another chronic neurological condition, multiple sclerosis (MS). Researchers have found that people with this condition have low levels of oleic acid in their fatty tissues, which may lead to autoimmune reactions and inflammation that causes damage to the central nervous system. Symptoms of MS include fatigue, vision loss, and muscle weakness.

This article explores the role of oleic acid in the behavior of regulatory T cells that may have links with the progression of MS and other autoimmune conditions. However, further research is now needed to determine whether a diet rich in oleic acid can help treat MS.

Learn more here.

According to estimates, up to 22% of people gained weight over the past year of lockdown restrictions due to COVID-19.

But how has the pandemic led to such widespread weight gain? This article looks at the possible causes, as well as recommending strategies for losing weight during lockdown. And while exercise and nutrition are important, its also a good idea to consider your mental health and well-being.

Learn more here.

This weeks Recovery Room features articles that focus on keeping the body in shape, but what about giving the brain a workout too?

Our editors have compiled a list of exercises that could boost brain function and protect against age-related deterioration. Theres a varied selection to choose from, including meditation, playing games, learning a language, dancing, and of course, sleeping.

We also delve into the evidence of each activitys benefits, with an abundance of links to related MNT articles offering more in-depth analysis. Plenty to keep your brain busy into the weekend and beyond.

Learn more here.

We hope this article offers a taste of the stories that we cover at MNT. Well be back with a new selection next week.

We publish hundreds of new stories and features every month. Here are some upcoming articles that may pique our readers interests:

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The Recovery Room: News beyond the pandemic January 29 - Medical News Today

The brain is the most complex organ of the body. It regulates multiple bodily functions, interprets incoming sensory information, and processes our emotions. It is also the seat of memory, intelligence, and creativity.

Although the brain gets plenty of exercise every day, certain activities may help boost brain function and connectivity. This in turn may help protect the brain from age-related degeneration.

The brain is always active, even during sleep. However, certain activities can engage the brain in new ways, potentially leading to improvements in memory, cognitive function, or creativity.

This article outlines 22 brain exercises that may help boost memory, cognition, and creativity.

Meditation generally involves focusing attention in a calm, controlled way. Meditating may have multiple benefits for both the brain and the body.

According to the National Center for Complementary and Integrative Health, research suggests that meditation may benefit the brain by slowing brain aging and increasing the brains ability to process information.

Visualization involves forming a mental image to represent information. The mental image may be in the form of pictures or animated scenes.

A 2018 review notes that visualization helps people organize information and make appropriate decisions.

People can practice visualization in their day-to-day lives. For example, before going shopping, people can visualize how they will get to and from the grocery store, and imagine what they will buy when they get there. The key is to imagine the scenes vividly and in as much detail as possible.

Playing card games or board games can be a fun way to socialize or pass the time. These activities may also be beneficial for the brain. A 2017 study found a link between playing games and a decreased risk of cognitive impairment in older adults.

Memory card games test a persons short-term memory and ability to remember patterns. They are a simple and fun way to engage the brain and activate areas related to pattern recognition and recall.

Crossword puzzles are a popular activity that may stimulate the brain. An older study from 2011 notes that crossword puzzles may delay the onset of memory decline in people with preclinical dementia.

Completing a jigsaw puzzle can be a good way to pass the time and may also benefit the brain. A 2018 study found that puzzles activate many cognitive functions, including:

The study concluded that doing jigsaw puzzles regularly and throughout life may protect against the effects of brain aging.

Number puzzles, such as sudoku, can be a fun way to challenge the brain. They may also improve cognitive function in some people.

A 2019 study of adults aged between 50 and 93 years found that those who practiced number puzzles more frequently tended to have better cognitive function.

A 2016 meta-analysis notes that chess and other cognitive leisure activities may lead to improvements in:

A 2015 study found that there is a connection between regular participation in checkers or other cognitively stimulating games and larger brain volume and improved markers of cognitive health in people at risk of Alzheimers disease.

A 2015 review notes that some types of video games such as action, puzzle, and strategy games may lead to improvements in the following:

Enjoying company of friends may be a mentally engaging leisure activity and may help preserve cognitive function. A 2019 study found that people with more frequent social contact were less likely to experience cognitive decline and dementia.

Some social activities that may help stimulate the brain include:

Learning new skills engages the brain in different ways and may help improve brain function.

A 2014 study of older adults found that learning a new and cognitively demanding skill, such as quilting or photography, enhanced memory function.

Increasing ones vocabulary range is a great way to broaden knowledge while exercising the brain.

A simple way to increase vocabulary is to read a book or watch a TV program and note down any words that are unfamiliar. A person can then use a dictionary to look up the meaning of the word and think up ways to use the word in a sentence.

Bilingualism refers to the ability to speak two languages.

A 2019 review notes that bilingualism increases and strengthens connectivity between different areas of the brain. The researchers propose that this enhanced connectivity may play a role in delaying the onset of Alzheimers disease and other forms of dementia.

A 2018 study published in Brain Sciences found that listening to music a person enjoys engages and connects different parts of the brain.

The researchers propose that this may lead to improvements in cognitive function and overall well-being.

Learning an instrument exercises parts of the brain that are responsible for coordination.

According to a 2014 study, playing an instrument may benefit cognitive development in a young brain and help protect against cognitive impairment in an aging brain.

Taking up a new hobby can be mentally stimulating and exercise the brain in new ways.

Hobbies that require coordination or dexterity will activate a persons motor skills. Such hobbies may include:

Regular physical exercise is beneficial for both the brain and the body. Authors of a 2019 review note that exercise improves the following aspects of brain health:

According to the Centers for Disease Control and Prevention (CDC), exercise has beneficial effects on the following aspects of cognitive health:

Dance is a form of exercise that may also engage areas of the brain involved in rhythm and balance.

Certain sports are both physically and mentally demanding. Some require a range of cognitive skills, such as:

A 2019 review notes that elite athletes who participate in high demand sports tend to have improved attention and faster information processing speeds.

Tai chi is a form of physical exercise that involves gentle body movements, rhythmic breathing, and meditation.

A 2019 study compared brain function and connectivity among tai chi practitioners and those who did not practice it.

The researchers found that the tai chi practitioners had enhanced connectivity between different regions of their brain. They proposed that this may improve cognition and decrease the rate of memory loss.

While not necessarily an active exercise, sleep is crucial for both the brain and the body.

According to the National Institute of Neurological Disorders and Stroke, most adults need between 7 and 9 hours of sleep each night, although many people get less sleep than they need.

A 2015 review notes that sleep has been proven to:

As such, making sure to get enough sleep each night is an important step toward maintaining a healthy brain.

Brain exercises can be as simple as actively engaging the brain in everyday tasks. Others are targeted workouts for the brain, specifically designed to enhance memory, cognition, or creativity.

Exercising the brain may help improve brain function and boost connectivity between the different areas. This may help protect the brain from age-related degeneration.

People are likely to differ in terms of the brain exercises they find most enjoyable. It may be a good idea to try a range of brain-training activities at first and to stick with those that provide the most enjoyment or reward.

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Brain exercises: 22 ways to improve memory, cognition, and creativity - Medical News Today

Then theres the fact that naturally fiber-rich foods, like whole grains, are packed with additional helpful nutrients. Most whole grains contain B vitamins and minerals such as selenium and magnesium, says Dr. Feresin, which can help your body regulate blood pressure, ward off damage to the cells, and more.

If youre looking for ways to add fiber, Dr. Feresin recommends choosing whole wheat pasta or brown rice pasta instead of regular pasta, brown rice rather than white rice, whole wheat bread instead of white bread, whole wheat cereal, and whole oats. Try the pseudo whole grains amaranth, chia seeds, and quinoa. Add quinoa to your salad or chia seeds to your yogurt or overnight oats, she recommends. High-fiber fruits and vegetables include raspberries, pears, apples (with the skin), bananas, green peas, broccoli, and Brussels sprouts.

Sodium is an essential mineral that helps control your bodys fluid balance. It honestly helps a lot of food taste really great, too. However, most of us consistently take in more sodium than we needand its that chronic overconsumption that can become an issue for your heart. That can mean more fluid in your blood vessels, potentially leading to an increase in blood pressure that can make your heart have to work harder to pump blood throughout your body, says Dr. Feresin.

To reduce blood pressure, the AHA recommends eating no more than 2,300 mg of sodium per day. Canned foods, preserved foods, and restaurant meals can be particularly high in sodium, Dr. Hong says. So can processed meats like hot dogs, salami, sausage, and ham. While delicious, the combo of sodium and saturated fat in these meats, especially if eaten frequently over time, makes them pretty unsavory for heart health, says Dr. Hong. In fact, the top source of sodium and saturated fat in the American diet is sandwiches. Which doesnt necessarily mean you need to swear off sandwiches foreverbut its good to know if youre specifically trying to eat in a way that supports optimum heart health.

Just as important as reducing sodium intake is upping your potassium intake, a mineral that counterbalances sodium in regulating your fluid balance, says Dr. Feresin. The average American consumes far less than the recommended amount of 4,700 mg per day.

Find potassium in apricots, prunes, oranges, squash, spinach, tomato, asparagus, beans, lentils, milk, yogurt, chicken, turkey, beef, salmon, and more, Dr. Feresin says. And to add flavor to dishes without sprinkling on extra salt, try adding seasonings, like herbs, hot spices, garlic, or saffron.

Fruits and vegetables are filled with fiber, and they are delivery vessels for lots of powerful micronutrients, including compounds called polyphenols. These bioactive compounds not only contribute to taste, color, and flavor of plant foods, but they also have antioxidant, anti-inflammatory, and anti-hypertensive properties, says Dr. Feresin. They help keep cholesterol from forming plaques, prevent blood cells from sticking together, improve artery dilation, decrease arterial stiffness, decrease blood pressure, and more, she says.

No one polyphenol can be considered the best, and theres no one particular piece of produce you should pick up every single day. Variety is the key.

One of the things that we believe is that those polyphenols are acting additively and synergistically, so its not just one; its actually more than one that is exerting the effect in the body, says Dr. Feresin. Thats one of the reasons why we advocate the increased consumption of fruits, vegetables, whole grains, and legumes, because you're not only going to be getting a single polyphenol. Youre going to be getting hundreds of polyphenols, and getting all the other nutrients as well.

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What Is Heart-Healthy Diet? These 7 Simple Eating Tips Can Protect Your Heart - Self

Premier global nutrition company, Herbalife Nutrition, recently released findings from the 2020 Diet Decisions Survey, which revealed that Filipino consumers are eating better. Among those polled, 53% said they have started eating more fruits and vegetables and 43% ate more plant-based food. Among the 11 Asia Pacific markets surveyed, the Philippines also ranked highest (62%) in their openness to plant-based foods/meatless options.The survey, which polled 8,000 consumers in eight Asia Pacific markets, including Australia, Indonesia, Japan, Malaysia, Philippines, South Korea, Taiwan, and Vietnam, also shed light into the motivations behind the consumers recent dietary and lifestyle changes, with the aim of inspiring more people to adopt better nutrition and lifestyle habits to improve their overall well-being now and into the future.These results are a good sign that Filipinos are becoming more mindful about their personal health. Making healthier food choices and becoming more open to plant-based and meatless options and staying physically active these are great ways to start combating obesity, which has been rising worldwide, said Dr. Rocio Medina, Vice Chairwoman, and Member, Nutrition Advisory Board, Herbalife Nutrition.Dr. Medina spoke about Reversing Obesity Among Filipinos during the Virtual Wellness Tour of Herbalife Nutrition Philippines. The monthly event is part of Herbalife Nutritions continuing efforts and commitment to raise public awareness on the importance of balanced nutrition and having a healthy active lifestyle.Obesity is recognized by leading health organizations, including the American Medical Association and the World Health Organization (WHO), as a chronic disease. It is associated with decreased life expectancy and co-morbidities and requires a long and comprehensive management approach to help people, Dr. Medina pointed out. She added that the WHO has even declared obesity as the as the largest global health pandemic in adults and is becoming a more serious problem than malnutrition.Citing figures from the Department of Science and Technology - Food and Nutrition Research Institute (DOST-FNRI), Dr. Medina said that one of three adults in the Philippines is obese and this trend has been increasing over time. A high prevalence of young adult obesity occurs across the country, with most obese young adults to be found in Luzon.Reversing obesityAccording to Dr. Medina, there are three factors that can help improve body composition:Increasing ones intake of high biological value protein, like isolated soy protein, egg white, beef protein, fish, poultry, and wheyDecreasing ones consumption of simple carbohydrates such as white bread, white sugar, and white rice.Increasing ones physical activity like doing strength training for 2 to 3 times a week and resistance aerobic training for 3 to 4 times a week.She also advised cutting down on added sugars.Choosing a healthy eating pattern low in added sugars can have important health benefits, Dr. Medina said.Top motivators for eating healthierAccording to the 2020 Diet Decisions Survey, 58% of the Filipino respondents have made a major change to their diet during the pandemic and 89% agreed that they had a specific moment during the pandemic when they realized they needed to change their diet. Among their top motivators include:Their health (82%) Weight loss (51%)More cost-effective (27%)Beyond making changes to their diet, 56% also started to exercise more, with consumers in Vietnam, Philippines and Indonesia leading the way.Filipino consumers believe they will emerge healthier from the pandemicAccording to the survey findings, 77% believe that they would emerge from the pandemic healthier than they were before and 88% claimed they already noticed a positive difference in their health since they changed their diet. Majority (83%) said they plan to keep the dietary changes that they made for a prolonged period of time.To help maintain their new diets in the new normal, Filipino consumers said having the following could help:Easy-to-follow meal plans (62%)Convenient alternatives that dont take long to make (45%)A health and wellness coach (40%)When it comes to meal plans, Dr. Medina said that a reduced calorie meal plan should be individualized. It should be selected to reflect the persons personal and cultural preferences.She likewise added that behavior coaching can also make a difference in improving ones habits.For many people, targeted behavior coaching, which transforms their eating, exercise, and other habits, known as intensive lifestyle intervention, can make a difference, Dr. Medina said.Concluding, Dr. Medina underlined the importance of nutrition education.Having education in an area helps people think, feel, and behave in a way that contributes to their success, and improves not only their personal satisfaction but also their community, she said.

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Herbalife survey: More Filipino consumers eating healthier in new normal - manilastandard.net

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Closed gyms arent the only thing hindering muscle progress. The aging process impacts every aspect of the body, from the mental to the physical. You may catch yourself saying I cant do what I used to and needing to take extra rest days to feel fully recovered. Thankfully with the right diet, exercise, and supplementation, you can help redefine the aging process and maintain muscle health at any age.

Unfortunately, the average American diet does not support muscle development. Simple carbohydrates, processed foods, and added sugar can increase body fat. This diet hinders muscle mass production, especially as you age.

You know what to avoid. Heres what you should eat. Focus on consuming whole grains, leafy greens, fruits, and olive oil. Consider consulting with a Registered Dietitian to determine if any gaps exist in your diet.

Your rainbow plate also needs a protein source. High protein foods arent just for bodybuilders. In fact, eating a higher protein diet can help maintain muscle health, and is conducive to recovery. If a steak dinner seems too heavy, enjoy lean animal products such as chicken or pork, high protein plant-based products like lentils, soy, and nuts, or add protein powder into your shake or smoothie.

R-E-R: Regular Exercise and Recovery

Load bearing exercises, like lifting weights, are an effective way to maintain muscle mass and strength later in life. Regularly exercising larger muscles like quads, hamstrings, core, back and chest prevents muscle loss from underuse and aging. Beginners, dont fret. To establish proper lifting technique, start with bodyweight exercises to build up endurance or consider working with a trainer over Zoom or FaceTime. Regardless of the age you start, lifting weights slows down the natural decline in muscle mass, and increases strength.

The most overlooked part of any fitness regimen is recovery, and it is essential. Muscles broken down after exercise need time to heal. By ignoring this part of the fitness routine, you run the risk of injury which can set your progress back by months. Enjoy a 10-minute stretch after you complete any workout routine and take a minimum of one rest day per week. Your body will thank you.

The Cellular Level

We are made up of trillions of cells, and every individual cell needs a molecule called NAD+. It fuels the mitochondria, the cells powerhouse, and converts everything we consume into energy. NAD+ levels decline with age, and metabolic stressors like alcohol consumption, sleep disturbance, and overeating. Maintaining a healthy supply of NAD+ supports healthy aging and healthy muscles.

Fortunately, you can increase NAD+ levels at any age through supplementation. Tru Niagen is clinically proven to increase NAD+ levels. Its sole active ingredient, Niagen, is backed by 11 clinical studies and Nobel Prize-winning scientists worldwide. Tru Niagen helps you maintain your cellular health by helping to reduce the cellular effects of aging.

Redefining aging starts with you. Proper nutrition and regular exercise lay the foundation for a healthy life, no matter when you start. Incorporating a supplement like Tru Niagen into your daily routine adds another layer of supported cellular defense, resilience, and repair to help counteract the impact of stress and aging on your body.

Get It: Pick up Tru Niagen 300mg ($105) at TruNiagen.com today!

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Of Men and Muscles: How to Redefine Aging's Impact on Performance - Men's Journal

It is widely believed that diabetes is the result of excessive sugar intake. But, one needs to understand that it is actually a lifestyle disease caused by following an unhealthy lifestyle, said nutritionist Munmun Garewal in an Instagram post. Therefore, a few tweaks in ones lifestyle can help manage the condition. Explaining more about what one can do to control the onset of diabetes, she listed simple measures that can be incorporated into ones daily routine.

Take a look.

Change your lifestyle

Lets get this straight first: diabetes is not caused by eating sweets or consuming sugar. It is really a lifestyle disease i.e. the consequence of following an unhealthy lifestyle. Adopt appropriate lifestyle changes that focus on eating right, exercising consistently and regulating bed timings, she wrote.

The diabetes diet

Eating is not grazing. Eating as per hunger ensures that we are not starving and eating at the right times while keeping blood sugar steady.

Carbohydrates are essential for diabetics. Just stay away from the processed/refined variety like biscuits, cookies, muffins etc.

Adding fat to a meal lowers its glycemic index (GI). More the fat, the slower the sugars (carbohydrates) are digested, and lower is the glycemic index. Add ghee, nuts and seeds to your meals.

Get that quota of proteins

Protein helps increase insulin-sensitivity. Have wholesome meals like khichdi kadhi, rice dal, rice dahi, egg and roti so as to have an optimal or complete protein profile.

The magic of exercise

The American Diabetes Association advises to perform 150 minutes/week of exercise. Get moving!Incorporating strength training into the workout regimen is crucial to increase insulin sensitivity. Structured and progressive strength training improves how the body uses insulin and allows glucose to get around the body better.

The importance of good sleep

Insufficient sleep or sleeping at irregular hours causes our body clock to malfunction and consequently affects the natural, biological processes such as secretion of insulin that are programmed into the human system. Make sure to get good, restful sleep daily. Equally importantly, make sure to go to bed and get up at the same time so that the body is fully in sync with the body clock.

For more lifestyle news, follow us: Twitter:lifestyle_ie|Facebook:IE Lifestyle| Instagram:ie_lifestyle

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Five simple health tips to manage diabetes - The Indian Express

Today, Dave Asprey is well-known as one of the leading figures of the biohacking movement and the founder of the Bulletproof empireif you've ever put butter in your coffee, he's the reason why. But it wasn't always this way: In his 20s, he was working as a computer hacker while tipping the scale at around 300 pounds. He was fed up with feeling awful all of the time and dealing with arthritis and chronic fatigue. Despite doing all of the standard right things his doctors advised, including exercise and counting calories, he was stuck.

So he began experimenting himself, first with a low-carb diet that resulted in a 50-pound weight loss. From there, he was hooked. So hooked that Asprey says he has spent more than $1 million building a better body, experimenting with everything from red light therapy to cold exposure, with the goal to live until at least 180.

Last week, The New York Times bestselling author released his latest, Fast This Way, which reviews the latest thinking on how to turn eating restrictions into better health. GQ chatted with Asprey to find out what his day-to-day looks like while running his business from a 32-acre organic farm on Vancouver Island, off Canada's Pacific Coast. It indeed involves fasting and drinking coffee with butter in itbut also the occasional bite of dairy-free ice cream.

GQ: What time do you usually get out of bed?

Dave Asprey: I usually get out of bed around 6:45 or 7 a.m. I used to go to bed much later and wake up later, but it's just less convenient. So I used a combination of light and fasting to shift my circadian windows. Now, I go to bed earlier than I ever have in my life. And I do it naturally, which is super cool.

I wake up, and I definitely make a shot of espresso. I usually turn that into an Americano. I also make one for my wife and one for my kids to split because yes, my kids do drink coffee. It's good for you. It's a superfood, screw kale. Sometimes I make it Bulletproof (using MCT oil and grass-fed, unsalted butter). Others, I just do a black, depending on what I feel like for the day.

Talk to me about your morning supplementsI've seen the photos, and there are a lot of them.

I take a handful of the supplements that I put together the night before that are mostly mitochondrial stimulators or other anti-aging things, peptides, etc. We're talking like 40 or 50 pills. Some of them are ones that I formulated for Bulletproof. I also take all of my probiotics in the morning when I wake up, because I have found in recent research that if you take probiotics at night, they disrupt your sleep. If you take them in the morning they seem to work better. I usually take some prebiotic fiber at some point, which feeds the good bacteria. My goal lately has been to make bacteria in my gut the manufacturer of as many of the things that I want in my body as possible. I also take all my minerals and stuff like that.

[In a follow-up email, Asprey clarified that his current morning supplement lineup includes, from Bulletproof, vitamins A, D, and K, glutathione, Eye Armour, copper and zinc, and Smart Mode, along with amino acids and calcium d-glucarate.]

Anything else thats important to your morning routine?

When I wake up, I do just a brief gratitude practice. I just lay there for a minute or two and I have two things that I'm grateful for. One is that I say to no one in particular, Thank you for using me today. I don't say what for, I'm just going to assume things work out the way they're supposed to happen. The second gratitude is, Thank you for making things happen the way they're supposed to happen.

I don't pray to a specific deity. I don't pray to nature. I just figured there's some energy out there that does that. When I do it right, I get a little bit tingley. I think that a lot of times people are way too specific, and you'll probably ask for things that aren't even the right things for you. So for me, that's where I've evolved.

After I drop my kids off, I will usually set aside about 45 minutes on my calendar for some sort of biohacking. I could do red light therapy. I could do neurofeedback. I could just do some squats on a vibrating platform. I could do a resistance band workout with blood flow restriction. I mix it up instead of doing the same thing every day. Then, I go to work.

When's the first time that you typically eat during the day?

I have lunch around 1:30 p.m. with my wife. It's usually a grass fed lamb, grass fed beef, or maybe pastured pork. The lamb and pork comes from animals on our own farm. Same with the vegetables. I'm really fortunate to be able to do that. We actually feed our local community with our farm as well, which is super cool. I will have some extra butter on that as well.

Do you do the same kind of meal structure for dinner?

Dinner is similar, but with dinner, I might have some white rice or something like a sweet potato, some, some carbs. I am not keto all the time, not by a long shot. Sometimes I'm keto. Sometimes I'm not. Lately I've been using a continuous glucose monitor from a company called Levels Health, where I am an investor. That really allows me to see what I do, what I eat, even what exercise I do, how it affects my blood sugar. My goal is to keep my blood sugar within a relatively narrow range, even after I eat. I've been pretty successful at that. When you do that, you'll live longer and you feel a lot better.

Do you have any snacks ever between lunch and dinner?

Almost never. Dinner for me is around 5:30. When I was writing Fast This Way, I experimented with the length of time between dinner and going to sleep. If you can get more than three hours of time after your last meal and your bedtime, you will sleep a lot better. So an earlier dinner has made a big difference for me. If I'm having lunch at 1:30 and dinner at 5:30, if your lunch was effective, you shouldn't need a snack. If I was going to snack, it's probably because I walked through the garden and thought Oh, look, the grapes are ripe. I'll eat a couple of grapes.

Do you ever deviate from this diet?

Yes, and you should deviate from your diet. If you're too rigid, you won't be too happy. What I don't do though, is eat things that make me feel like crap. So there are some things like you go and eat, for example a bunch of deep fried gluten bombs at a restaurant. They will cause more inflammation for longer than smoking a cigarette. If I dont smoke, why would I eat like that? It's just not OK.

That said, I have a healthy metabolism. Am I going to have some sugar every now and then? Sure. It's not the end of the world. So the idea that some nights I'll have more carbs than others, some nights we might have a dairy-free ice cream with 10 or even 18 grams of sugar in it.

Is there ever alcohol in your diet?

On rare occasions I will have either a French red wine or I'll have a high-end sake. One of these days, I'm going to start a sake brand just because I like it, but make no mistake: Alcohol is bad for you. Even one drink is bad for you. There's no benefit to drinking alcohol, even though we desperately want there to be.

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The real-life diet of Dave Asprey, who thinks coffee is a superfood - British GQ

Today, Dave Asprey is well-known as one of the leading figures of the biohacking movement and the founder of the Bulletproof empireif you've ever put butter in your coffee, he's the reason why. But it wasn't always this way: In his 20s, he was working as a computer hacker while tipping the scale at around 300 pounds. He was fed up with feeling awful all of the time and dealing with arthritis and chronic fatigue. Despite doing all of the standard right things his doctors advised, including exercise and counting calories, he was stuck.

So he began experimenting himself, first with a low-carb diet that resulted in a 50-pound weight loss. From there, he was hooked. So hooked that Asprey says he has spent more than $1 million building a better body, experimenting with everything from red light therapy to cold exposure, with the goal to live until at least 180.

Last week, The New York Times bestselling author released his latest, Fast This Way, which reviews the latest thinking on how to turn eating restrictions into better health. GQ chatted with Asprey to find out what his day-to-day looks like while running his business from a 32-acre organic farm on Vancouver Island, off Canada's Pacific Coast. It indeed involves fasting and drinking coffee with butter in itbut also the occasional bite of dairy-free ice cream.

For Real-Life Diet, GQ talks to athletes, celebrities, and everyone in between about their diet, exercise routines, and pursuit of wellness. Keep in mind that what works for them might not necessarily be healthy for you.

GQ: What time do you usually get out of bed?

Dave Asprey: I usually get out of bed around 6:45 or 7 a.m. I used to go to bed much later and wake up later, but it's just less convenient. So I used a combination of light and fasting to shift my circadian windows. Now, I go to bed earlier than I ever have in my life. And I do it naturally, which is super cool.

I wake up, and I definitely make a shot of espresso. I usually turn that into an Americano. I also make one for my wife and one for my kids to split because yes, my kids do drink coffee. It's good for you. It's a superfood, screw kale. Sometimes I make it Bulletproof (using MCT oil and grass-fed, unsalted butter). Others, I just do a black, depending on what I feel like for the day.

Talk to me about your morning supplementsI've seen the photos, and there are a lot of them.

I take a handful of the supplements that I put together the night before that are mostly mitochondrial stimulators or other anti-aging things, peptides, etc. We're talking like 40 or 50 pills. Some of them are ones that I formulated for Bulletproof. I also take all of my probiotics in the morning when I wake up, because I have found in recent research that if you take probiotics at night, they disrupt your sleep. If you take them in the morning they seem to work better. I usually take some prebiotic fiber at some point, which feeds the good bacteria. My goal lately has been to make bacteria in my gut the manufacturer of as many of the things that I want in my body as possible. I also take all my minerals and stuff like that.

[In a follow-up email, Asprey clarified that his current morning supplement lineup includes, from Bulletproof, vitamins A, D, and K, glutathione, Eye Armour, copper and zinc, and Smart Mode, along with amino acids and calcium d-glucarate.]

Anything else thats important to your morning routine?

When I wake up, I do just a brief gratitude practice. I just lay there for a minute or two and I have two things that I'm grateful for. One is that I say to no one in particular, Thank you for using me today. I don't say what for, I'm just going to assume things work out the way they're supposed to happen. The second gratitude is, Thank you for making things happen the way they're supposed to happen.

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Dave Asprey Thinks Coffee Is a Superfood - GQ

Constipation is a common digestive complaint. Most bouts of constipation are short-term, or acute. However, some people experience long-term symptoms, known as chronic constipation.

Chronic constipation can be uncomfortable and can interfere with a persons day-to-day functioning. While some causes of the condition are relatively benign and highly treatable, others can be more serious.

This article outlines what chronic constipation is, including its symptoms and causes. We also outline information on treating and preventing chronic constipation, and offer advice on when to see a doctor.

Everyone experiences constipation at some point. Most cases of constipation are short-term or acute. These often occur following a change in diet or exercise habits, and is treatable with over-the-counter (OTC) medications.

In rarer cases, constipation may be chronic, meaning symptoms are long-lasting. Doctors consider constipation chronic if it:

To receive a diagnosis of chronic constipation, a person must experience at least three of the following symptoms within a 3-month period:

Secondary symptoms of chronic constipation include:

Although people with chronic constipation experience similar symptoms, the cause of constipation may vary.

The most common triggers of constipation include:

Less common causes of constipation include:

Certain dietary supplements and medications can also trigger constipation. These include:

It may not always be possible to determine what causes constipation. Chronic constipation that occurs without a known trigger is known as chronic idiopathic constipation.

Treatments for chronic constipation may vary according to its severity and its underlying cause. Some possible treatment options are below.

The first-line treatment for chronic constipation is to make any necessary diet and lifestyle changes. These may include:

Dietary fiber adds bulk to the stool, enabling it to pass through the intestines more quickly. A doctor may advise gradually increasing fiber intake by introducing more fruit and vegetables into the diet. Switching from refined grains to whole grains will also help boost fiber intake.

Water softens stools, allowing them to pass smoothly through the intestines and rectum.

Regular movement increases muscle activity in the intestines, helping stools pass through the digestive system. Therefore, increasing physical activity encourages more regular bowel movements.

If a person routinely ignores their bodys signals to poop, they may no longer experience the urge for a bowel movement, which can worsen constipation.

If diet and lifestyle changes are not effective, a person may wish to try OTC medications to soften the stool or increase bowel movements. Some options include:

If OTC laxatives and natural remedies do not alleviate a persons constipation, a doctor may recommend a prescription medication. The drugs lubiprostone (Amitiza) and linaclotide (Linzess) are generally effective in treating chronic constipation.

Biofeedback training (BT) is a type of behavioral therapy that aims to treat constipation and other types of bowel dysfunction.

BT involves learning how to relax and tighten the pelvic muscles that support the bladder and bowel. Relaxing these muscles at the right time can increase the likelihood of a successful bowel movement.

During BT, a therapist may insert a long tube called a catheter into the rectum to measure tension in the muscles. They will then talk the person through a series of exercises to help relax and tighten the muscles.

An older study from 2006 compared the efficacy of BT and laxative use among people with pelvic floor issues. The researchers found BT was more effective.

Surgery for chronic constipation is rare. However, a person may require surgical interventions to remove a bowel blockage or part of a diseased colon.

The best way to prevent constipation is to adopt lifestyle habits that promote good digestion. Examples include:

The following groups are at increased risk of experiencing chronic constipation:

Passing hard stools or constantly straining to poop can lead to complications, such as:

Chronic constipation is rarely the result of a serious underlying condition. It usually improves with lifestyle changes and OTC treatments.

A person should speak with their doctor if the above treatments do not ease their constipation. A doctor may recommend tests to check for underlying health issues.

In very rare cases, chronic constipation may be a sign of colorectal cancer.

A person should talk with their doctor if they experience chronic constipation that affects their physical or mental health or their day-to-day life.

People should also speak with a doctor if their constipation accompanies any of the following symptoms:

Chronic constipation can be uncomfortable and disabling. However, there are treatments that can help ease constipation and its symptoms.

Dietary and lifestyle changes are typically the first-line treatment for constipation. If these are ineffective, a person may try OTC remedies to help soften stools or encourage bowel movements.

People should speak with their doctor if they experience chronic constipation that does not respond to lifestyle changes or OTC treatments. A doctor may prescribe medications to ease their symptoms. They may also recommend tests to check for any underlying health conditions.

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Chronic constipation: Definition, causes, treatment, and more - Medical News Today