Having a consistent morning routine that works for your lifestyle is essential and perhaps the most important aspect for having a productive day. In this article we will discuss five things I do and recommend everyone do to start their day off on the right foot. Many people are not morning people, me included. I do not believe you need to wake up before sunrise and do a million things before you actually “start” your day; however, I do believe in a few key practices that not only improve productivity and happiness throughout the day but also provide you with lifelong habits that make you a more disciplined person overall.  Don't look at your phone right away  Looking at your phone, your notifications, and social media before you have given your body and mind a chance to truly wake up is not starting your day off on the right foot. There is no dire reason to check your phone first thing even if your career is very technologically and social-media driven. Sit up in your bed, look around, open the window, do anything besides looking at your phone for the first hour of being awake and this alone will make you 10 times more productive and present throughout the rest of your day. With such easy access to see what anyone is up to at any given moment can cause anxiety and negative feelings about where you are in your life. The last thing you want to do is bombard your mind with irrational self-thoughts and worries before you have even eaten breakfast. Skip the scrolling, sit out in the sunlight instead.  Drink water  Besides making the choice not to look at your phone once the alarm goes off, the first thing you should do when you wake up is drink water. It is estimated 75% of Americans are chronically dehydrated, drinking an average of 2.5 cups of water a day. Without a hydrated body and brain, it is extremely hard to get anything done at a high quality.  The human brain is composed of about 80% water, so you can imagine if you are dehydrated there is no chance of performing anything at 100% . By drinking water first thing in the morning, you are providing your mind and body with the energy needed to get through the day. Even if you are not a big fan of breakfast, making it a habit to drink at least a cup of water relatively close to waking is a great way to ensure success and hydration throughout the day. Adding cucumber or lemon to your water is a great way to make drinking water more enjoyable and also provides your body with electrolytes , essential for nerve and muscle function.  Make your bed  There have been endless books, videos, podcasts mentioning this habit, and for good reason. Making your bed every morning after waking is the best and easiest habit you can pick up for yourself. When you make your bed, it gives you a sense of accomplishment early on in your day, giving you greater motivation to complete tasks. Knowing your bed is made clears up your room and mind, making it easier to think about what needs to be done today. A made bed creates a calm environment in your room which can reduce stress and creates comfort in the mind, knowing that when you get home there's a nice, clean, made bed waiting for you at home. Making your bed instills discipline in a person and forces you to stick to something every day, even when you've had a bad night's sleep or are running late. Making your bed takes less than 3 minutes, but it makes a tremendous difference in productivity and habit building.  Stretch  The one habit that makes the biggest impact on my productivity every day is stretching. On the days I don’t stretch in the morning, I never feel as though I am at peak performance with whatever I am engaged with that day. Stretching your body after lying in essentially a fixed position for 8 hours is a rejuvenating experience. Taking 5 minutes out of your morning to stretch your arms, legs, back, neck and any other part of your body that may cause you discomfort throughout the day makes a great difference on your ability to be productive and your enjoyment. Serotonin , a neurotransmitter, is released when you stretch, especially when you are focusing on your breathing. Stretching can also cause you to release endorphins. Endorphins  act as mood enhancers and natural painkillers. When your body feels good, you feel good and when you feel good you want to do things and not only do you want to do things, you want to do them at a high level. Journal  Besides stretching, I find that journaling every morning sets me up for a day full of success. I start off by journaling my thoughts and emotions in relation to what is happening in my life at the moment. It is extremely important to be self-aware of what emotions you are feeling. When you know how you are feeling, it makes it easier to navigate through the day. For example, if something happened the night before that really upset you, and you still feel that way in the morning, acknowledging it and letting it all out of your system in a healthy way gives you the freedom to not carry that negative energy with you at work, or in interacting with others. After I have written down how I am feeling in the morning, I will write down the goals I have for that day. Setting clear goals at the beginning of the day makes it easier to follow through with them throughout the day. Writing things down is more likely to help you remember them , so making it a habit to jot down your three biggest tasks for that day makes your chances of completing them much higher.  All in all... We are all trying to be our best selves every day. It is important we wake up every day and show up for ourselves because no one else will. The responsibility to be the best version of yourself relies on you and only you . It is no easy task trying to be great. It is easy to lose motivation and sight of your goals in a world plagued by distractions. This article serves as a reminder to you to remember that when you wake up in the morning, that time you spend getting ready for your day is all yours, and how you choose to spend it, the habits you engage in when you first awake will follow you throughout the day. Spending your mornings focused on self-care and intention will not only make you feel more empowered and boost productivity throughout the day, but the way you hold yourself will be an inspiration to others, giving them hope and encouragement to be better for themselves as well.

Whether you're an athlete, aiming for peak performance, or trying to better your overall well-being, having a structured plan is crucial. A well-rounded training program includes different types of fitness, including this articles topic of strength, endurance and flexibility. It’s essential to include all three across our lifespan’s, I know it’s my goal, and probably yours, to be as physically capable for as long as we can. However, I want to emphasize that fitness is not a magic bullet, and lifting weights or running a mile everyday will not fix everything. For me, implementing everything I’ve learned from reading books to listening to podcasts about it has transformed my life, and hopefully I can either inspire you or at the very least teach you something. Use a S.M.A.R.T. Approach   One of the first steps in designing a training program is setting specific, measurable, achievable, relevant, and time-bound (S.M.A.R.T.) goals.   Specific : Define the exact outcome you want, such as losing a certain amount of weight, lifting a specific amount of weight, or achieving a particular level of flexibility.   Measurable : Use metrics like body measurements, weights lifted, distance run, or flexibility tests to gauge your progress.   Achievable : Set your goals to match your current fitness level and gradually increase in difficulty.   Relevant : Ensure that your fitness goals align with your overall health objectives, whether they're related to improving general wellness, preparing for a competition, or achieving a specific physical appearance.   Time-bound : Set a realistic deadline, such as aiming to achieve your goal in three months, six months, or by a specific date.   Example: A specific S.M.A.R.T. goal could be: "I want to increase my squat from 100lbs to 150lbs within 12 weeks."   Setting S.M.A.R.T. goals will help you create clear objectives and more easily track progress. Identify your weakest links and focus on improving those areas over a specified period, say three months. Having a targeted approach ensures that your training can adapt to changing needs or circumstances. What to Know   Progressive Overload   A common reason people get stuck at the gym is their lack of progressive overload. Progressive overload is simply the gradual increase of stress on your body. The idea is to continually challenge the muscles by increasing the weight, reps, sets, or the difficulty of the exercises over time.   Example :  If you're currently bench pressing 100lbs for 8 reps, you could aim to increase the weight to 105lbs next week while maintaining the same number of reps, or you could increase the reps to 10 with the same weight. Over weeks or months, these small increases add up to significant strength gains.   Concentric Movement   The phase of a muscle contraction where the muscle shortens as it generates force. For example, when you lift a dumbbell in a bicep curl, the upward motion where the muscle contracts, and the weight is lifted, is the concentric phase.   Eccentric Movement   The phase where the muscle lengthens while under tension, usually when lowering a weight. In the bicep curl example, the downward motion, where you slowly lower the dumbbell back to the starting position, is the eccentric phase. Eccentric movements tend to lead to greater strength gains and muscle growth due to the higher forces involved.   Mind-Muscle Connection   Focusing on the muscle you’re working during an exercise to maximize engagement is key. It’s especially useful in ensuring that you’re not compensating with other muscles. I think this is one of the most important things you can utilize during training, especially along with breathing correctly. For example, exhaling during the concentric phase and inhaling during the eccentric phase can help you lift heavier with more control. Muscle Hypertrophy   Muscle hypertrophy is the increase in the size of muscle fibers, leading to larger and more defined muscles. Growth occurs as a response to the stress placed on muscles during resistance training, also known as time under tension. There are two types of muscle hypertrophy:   Myofibrillar Hypertrophy : This involves the growth of the muscle fibers themselves, which contributes to both strength and muscle density.   Sarcoplasmic Hypertrophy : This involves an increase in the volume of the fluid and energy stores within the muscle, which primarily enhances muscle size.   Training Focus : Typically, hypertrophy is achieved through moderate to high repetitions (8-12 reps) and moderate sets (3-5 sets). Lifting moderate to heavy weights (around 65-85% of your one-rep max). Higher training volume is key, meaning more sets, reps, and exercises targeting the same muscle group.   Muscle Strength   Muscle strength is the maximum amount of force a muscle or group of muscles can generate. Strength training focuses on enhancing your ability to exert force.   Training Focus : Strength training typically involves low repetitions (1-6 reps) and more sets (3-6 sets). Lifting heavy weights (85-100% of your one-rep max). While the total volume might be lower than in hypertrophy training, the intensity (amount of weight lifted) is higher.   In Conclusion   Strength training not only improves your ability to lift heavier weights but also enhances overall athletic performance, supports bone health, and so much more. By understanding and implementing concepts like progressive overload, using concentric and eccentric movements, the mind-muscle connection, and the differences between muscle hypertrophy and muscle strength, you can create an effective program. Setting S.M.A.R.T. goals will help you stay on track. Remember that fitness is a lifelong commitment, and the benefits are beyond the physical too. These principles will help you achieve your goals and maintain your strength for years to come.

In our pursuit of being healthier individuals, it can be easy to look past the small things. However, sometimes small things can have the greatest effects. When discussing the vast world that is fitness, there are numerous aspects including, strength training, endurance, training, weight lifting, and cardio. Engaging in any of these exercises is a wonderful thing, but it is equally important to prioritize recovery and put an emphasis on reducing injuries. Stretching adequately before and after a workout is a great way to achieve that, while also providing your body with a calm, relaxed ending to an intense workout. In this article we delve into the science behind stretching and the protocols that allow us to have limber joints and tendons.  When stretching our bodies it is important to understand the changes occurring in the mechanics of our muscles and tendons. Elasticity refers to a muscle or tendon's ability to return to its original length after being stretched and plasticity refers to a muscle or tendon's ability to undergo permanent change in length after being stretched. Both of these increase tremendously when you stretch on a consistent basis. Elastic components of muscles and tendons will become more efficient, meaning they can stretch further and return to their original lengths with less risk of damage. An increase in plasticity leads to a permanent structural change in the muscle and connective tissues such as collagen   fibers and fascia ,  allowing them to lengthen over time, providing you with greater flexibility and range of motion.  There are also many physiological benefits that come when you stretch your body. Stretching increases blood flow to the muscles, enhancing the delivery of nutrients and oxygen , while simultaneously removing waste products such as lactic acid .   The increased removal of lactic acid helps to reduce muscle stiffness and soreness especially after exercise. Stretching can also cause a release of endorphins, the body's “feel good” chemicals. Endorphins   are neurotransmitters that help to reduce pain and promote a sense of well-being and relaxation.  Types of stretching Static Stretching Static stretching involves holding a certain stretch for a period of time, typically between 15–60 seconds. During static stretching, the muscle is lengthened and held in a fixed position, allowing muscle fibers and connective tissues to adapt to the stretch. Static stretching is great for increasing flexibility and best used post-workout as holding a fixed stretch for a duration of time allows the muscles and tendons to enter a state of relaxation. While sitting on the ground with your legs extended forward, reaching forward, touching your toes and holding the position is a great way to statically stretch the hamstring. Another example of a static stretch is standing on one leg while pulling your other foot towards your glutes and holding it and this stretch is great for the quadricep muscles.  Dynamic stretching  This type of stretching involves your body moving through a full range of motions in a controlled and repetitive matter. The main difference between static and dynamic stretching is that dynamic stretching is not held for a long time. In dynamic stretching, a position is held for a few seconds before switching to the opposite side, or another body part. Dynamic stretching is the most useful pre-workout as it aids in increasing blood flow and elevating muscle temperature. By mimicking the movements of a particular sport or activity, you are preparing your muscles and joints for the demands of exercise. Some examples of dynamic stretching include leg swings, which consist of standing while swinging one leg back and from or side to side. Arm circles are another great dynamic stretch that warms up the shoulders.    Ballistic stretching  Ballistic stretching involves using the momentum of a moving body part to force a muscle beyond its normal range of motion and often involves rapid, bouncing movements to stretch the muscles. The momentum generated by counseling movements stretches the muscle to its maximum length. It is important to be extremely cautious when performing ballistic stretching, because when it is not done properly, over-stretching and injury could ensue. Ballistic stretching is typically used by extreme athletes and is only recommended for conditioned athletes that require explosive movements in their sport, such as sprinters and basketball players. Some examples of ballistic stretching include bouncing toe touches, which consists of rapidly bouncing down to your toes and back up, increasing the stretch with each bounce. Arm flings consist of quickly flinging the arms across the body and then back out to the sides  Proprioceptive Neuromuscular Facilitation Stretching  Proprioceptive Neuromuscular Facilitation stretching, or PNF, involves stretching and contracting the muscle group being targeted. Typically, PNF starts off with a cycle of static stretching the muscle followed by an isometric contraction of the muscle against resistance for 5–10 seconds and then relaxing and stretching it further. This sequence can be repeated several times to enhance flexibility. PNF is commonly used in physical therapy and athletic training to increase flexibility, especially after an injury. This type of stretching is usually done with two people or can be performed solo with a resistance band. Stretching the hamstring in PNF style consists of lying on your back with one leg raised, a partner pushes your leg toward you while you resist by pushing against their hand. After a few seconds, you relax, and the partner pushes the leg further into the stretch. You can also stretch your calf by using a resistance band around your foot, push against the band to engage the calf muscles, then relax and pull the foot back for a deeper stretch. This is another type of stretching that requires careful execution to avoid further injury.  In Conclusion Stretching is a multifaceted practice rooted in both mechanical and physiological science, offering numerous benefits to the body. By engaging in different types of stretching—static, dynamic, ballistic, and proprioceptive neuromuscular facilitation (PNF)—you can improve flexibility, enhance muscle and joint function, and reduce the risk of injury. Stretching not only influences the elasticity and plasticity of muscles and connective tissues, promoting both temporary and permanent changes, but also plays a crucial role in preparing the body for physical activity and aiding in recovery. Stretching before working out, after working out and whenever you feel discomfort in your body ultimately contributes to better overall physical health and performance.

Stress is a feeling common to all humans. Every day we are forced to deal with stressors that trigger a stress response within us, and the events that stress us, along with the way we respond differ greatly and are unique to the individual. Understanding what stress is on a scientific level and knowing the signs you are feeling stressed makes it easier to understand what is happening in our body and why doing certain activities can help to relieve stress.  The Science of Stress  A stressor is something that initiates a stress response from the body. A stressor can be virtually anything and will be different for everyone. When the brain acknowledges that we are under stress, the hypothalamus  becomes more active and triggers the sympathetic nervous system  to prepare the body for a fight-or-flight response. The activation of the sympathetic nervous system also causes a trigger in the adrenal medulla , a part of the adrenal glands. The adrenal glands reside on top of the kidneys and control the release of hormones into the bloodstream. Cortisol, adrenaline and noradrenaline are the stress hormones that circulate the body.  Signs you are in a stressful situation include  increased heart rate, blood pressure and energy  to ensure more oxygen and nutrients are being transported to the muscles and vital organs. Stress is not always a horrible thing and the release of stress hormones can be beneficial to the body and mind. Dealing with a stressful situation for a short amount of time can bring extreme feelings of accomplishment afterward and aid in our goal planning abilities.  Stress can stimulate cognitive functions, leading to improved problem-solving abilities and creativity. There has also been research showing that short-term stress is capable of improving immune function. When cortisol is released into the body for short amounts of time, it can limit inflammation in the body. However, long-term stress can hinder these effects. When stress becomes a common occurrence or chronic there can be major effects to one's health which can be detrimental. Prolonged stress can lead to hypertension, weakened immune function and cardiovascular diseases.  Chronic stress can also lead to harsher mental illnesses such as anxiety and depression. Stress for the most part is an unpleasant feeling we try to avoid and in the pursuit of getting rid of the feeling it is common to engage in bad coping mechanisms such as drinking, smoking, abusing various other substances, and overeating. Though these activities can feel good and relieve stress at the moment they ultimately send you down a deeper hole. Instead, changing your lifestyle in small ways with pleasurable activities is a significantly healthier way to deal with stress and its effects on the body.  Get Moving Engaging in various exercises such as  weightlifting, running, cycling , and even lighter exercise like yoga and pilates  can increase the release of endorphins , which are hormones known to improve one's mood and reduce anxiety and decrease the release of stress hormones like cortisol.  Exercising regularly can also improve your quality of sleep , making it easier for your body to recover from stress and enhance overall well-being.  Meditate  Focusing on your breath, taking a deep breath, and slowly exhaling while sitting or lying in a comfortable position is a great way to reduce stress. It can be hard to shut off the brain and be present, but with practice, meditation will help you reach a clear mind as well as a calm and balanced, emotional state.  Meditation slows down the heart rate, blood pressure, and release of stress hormones . Meditating aids in improving focus and attention by training the mind to be present when the mind desires to think about the past and future. Studies have shown that a regular practice of meditation can cause a change in brain structures, including an increase in grey matter  density in areas of the brain known to be connected to self awareness, introspection, and compassion, while also decreasing the density of areas associated with anxiety and stress. Starting out small with short sessions, even 5 minutes every day, has proven to help people significantly in managing stress and feeling more alive and present while engaging in everyday activities.  Get Good Rest How much rest you are getting and the food you are consuming are major factors when discussing stress. Sleep is an extremely beneficial time for your body where there is a release of many chemicals that help to rejuvenate and repair the body. Not getting an adequate amount of sleep each night will cause stress issues even if the rest of your life is for the most part stress free.  Getting 7-9 hours of sleep every night is not only beneficial for stress management but for maintaining the strength and endurance to complete any goals or daily tasks. Setting a bedtime and limiting technology usage before bed are simple ways to ensure adequate sleep.  Eat Right Diet is another huge reason many people are stressed and might not even know why. Consuming fast food, sugary food, and highly processed food with low nutritional value is setting you up for failure.  When your body is not obtaining the vitamins and nutrients it needs to function it does not have the capacity to keep the body in a rest state after being stressed and makes it increasingly difficult to not be in a state of stress because the body is in need of nutrients so it defaults into survival mode. Aiming to eat more whole foods, fruits, and vegetables  will not only help to bring down stress levels but also provide the body with more energy to complete tasks.  Creative outlets and socializing Spending time engaging in any hobby that brings you joy can aid in decreasing the release of cortisol by providing the nervous system a state of relaxation. When engaging in activities that bring your mood up you also increase the activity of neurotransmitters like serotonin   and dopamine   that provide the body and mind with happiness and reassurance. Trying something new you've always found intriguing or doing something with other people whose company you enjoy can have the same effects at lower stress levels. It can be hard to find time to engage in your hobbies especially if your lifestyle is particularly busy but setting aside at least half hour every week to do something you genuinely enjoy will make the rest of your week enjoyable as well. In Conclusion Stress is a normal part of life and can even have benefits when experienced in short spurts but it is important to be aware of when we are overly stressed. Nowadays it is easy to ignore stress and in some cases even suppress it. You are never alone, and know that there are many options out there for regaining control over your life. Simple lifestyle changes can create drastic improvements in stress levels as well as happiness and fulfillment in life. Regular exercise, good sleep, and nourishing food are the first steps towards a stress-free, enjoyable life.

In humans, the word metabolism refers to the chemical processes that occur inside the body to maintain and sustain life. There are chemical processes that break down molecules to release energy known as catabolic reactions. Common catabolic reactions include glycolysis, which is the breakdown of glucose (sugar) that provides the body with energy. Anabolic reactions build up molecules needed by the body. DNA replication and protein synthesis are common anabolic reactions. Metabolism plays a big role in the human digestive system. Various enzymes and acids present in the body break down food that is consumed into their basic compounds. Carbohydrates   are broken down into simple sugars, proteins are broken down into amino acids and fats   are broken down into fatty acids and glycerol. After the food is broken down, it is absorbed through the walls of the intestines and sent into the bloodstream where it is transported throughout the body. The cells in the body then use these nutrients to produce ATP, the energy currency of the body. In this article we discuss numerous ways to improve your metabolism naturally. Improving your metabolism makes the process of digestion less strenuous on the body while also providing your body with more energy to engage in the activities that bring you joy.  Cardiovascular exercise   Activities such as running, cycling, and swimming  can increase your metabolic rate both during and after exercise is complete. When engaging in these types of exercise, the body's heart rate and energy expenditure are increased. This leads to more calories being burned and, even after hopping off the treadmill, your body will continue to burn calories at an elevated rate as it works to return to a rested state . Cardio also improves the body's ability to burn fat. Typically, the body will burn off carbohydrates first and then fats if more energy is needed. Cardio activities engage the heart and lung, which in turn increase blood flow and respiratory function. The more your   respiratory system  i s working, the more oxygen you are able to transport to muscles and tissues in the body, which leads to a direct increase in cellular energy production (ATP) and metabolic efficiency. Lastly, engaging in cardio regularly enhances  insulin sensitivity , meaning your muscles are able to have better use of glucose and regulate blood sugar levels, reducing the risk of diseases such as type 2 diabete s and other metabolic disorders.  Eat protein rich foods Protein has a much higher  thermic effect on food (TEF)  than carbohydrates and fats. The thermic effect of food refers to the increase of metabolic rate due to the energy needed to digest and absorb nutrients.  About 20-30% of the calories found in protein sources are used in the digestive process. Compared to carbohydrates, which only use about 5-10% of calories and fats, which can use anywhere from 0-3%. Eating more protein-rich meals increases the number of calories your body burns in the digestive process alone. Protein plays a huge role in muscle growth and repair, and muscle tissue burns more calories at rest than fat tissue. Therefore, by consuming more proteins, you boost your resting metabolic rate and increase muscle mass. Protein is more satiating than carbohydrates and fats , meaning you can eat more without necessarily consuming more calories, and you will be fuller for longer periods of time. Research shows that protein also has less of an impact on blood sugar levels compared to carbs. Eating meals high in protein can prevent spikes and dips in insulin as well as improve insulin sensitivity. Healthy foods that are high in protein include Greek yogurt, cottage cheese, nuts, seeds, lean meats, fish, beans, lentils, and tofu . It is important to get an adequate amount of protein without overdoing it as an excess of protein intake can strain the kidneys and other organs.  The amount of protein needed differs for everyone and is based on many circumstances. The dietary reference intake is   0.8 grams of protein per kilogram of body weight. For endurance athletes, 1.2-1.4 grams is recommended and for strength training athletes, anywhere from 1.6-2.2 grams is recommended.  Eat metabolism boosting foods Besides foods abundant in protein, whole grains  which are high in fiber and complex carbohydrates require a significant amount of energy to be broken down and provide the body with an energy source that can be steadily released throughout the day's activities. Seasoning food with chili pepper  or cayenne pepper  can also have positive effects on metabolism as they trigger the body to promote fat burning. Coffee  is known to boost metabolism because of its caffeine content. Caffeine increases thermogenesis , causing the body to burn more calories even at rest.  Green tea , which also contains caffeine, is also abundant in catechins , a flavonoid beneficial to the body and metabolism in many ways. Besides activating thermogenesis, catechins increase fat oxidation, which also helps the body burn calories more efficiently, especially during exercise. Catechins are also known to increase insulin sensitivity, resulting in more efficient blood sugar regulation.  Stay hydrated Drinking an adequate amount of water every day is beneficial to your body and brain in numerous ways. Dehydration results in your body not being able to perform tasks such as nutrient transport and waste removal. Nutrients and oxygen being transported to cells throughout the body is necessary to maintain metabolic processes and is unable to occur in a state of dehydration. Waste removal from the body through the kidney in the form of urination is also heavily reliant on the consumption of water and a crucial aspect of maintaining metabolic efficiency. Water aids the production of digestive enzymes, which are used to break down the food we consume as well as absorb it. Being dehydrated makes it difficult to perform at a high level physically. Being dehydrated leads to fatigue, impaired strength, decreases endurance and can be the cause of muscle cramps and spasms . Drinking water can temporarily increase one's resting metabolic rate through a process called thermogenesis . Studies have shown drinking 500 mL of water can increase metabolic rate by 10-30% for up to an hour and drinking cold water forces your body to warm the water to a suitable temperature, increasing metabolic activity.  Men should aim to drink at least 3.7 liters (125 oz) of water every day and women should aim for 2.7 liters (91 oz). For every hour of moderate exercise, an additional 12-24 oz of water should be consumed. Staying hydrated throughout the day isn't always easy, but setting reminders on your phone to drink, investing in a reusable water bottle, and eating fruits naturally abundant in water such as  watermelons, strawberries, and oranges are a fun way to stay hydrated. Infusing your water with lemons, cucumbers, and mint can make water more enjoyable while also providing your body with electrolytes .   Get good sleep Getting adequate sleep each night is essential in maintaining insulin sensitivity and regulating blood sugar levels. Having a poor sleep schedule can lead to insulin resistance and increase the risk of type 2 diabetes. Sleep also entails the release of many hormones. Growth hormones involved in the muscle growth and repair process rely on sleep to release and recover properly. Sleep also affects stress hormones and deprivation can lead to an increased release of cortisol , which can result in higher fat storage and can disrupt metabolic functions. Ghrelin  is a hormone responsible for regulating hunger , and leptin  is a hormone responsible for regulating satiety . When the body is not properly rested, ghrelin and hunger will increase significantly while leptin and saturation decrease. Many aspects of life can cause one to have a poor sleeping schedule, but it is important to find a time that works with your schedule. Regardless of your lifestyle, you should aim to sleep at least 7–9 hours every night. Do relaxing activities before you plan to sleep so that the body can wind down and falling asleep will be easier. Activities could include a warm shower/bath, reading, and listening to instrumental music . Limit screen time as bedtime approaches, as the light from the screen will prevent you from feeling tired. Keeping your room at a cool temperature has also been proven to provide humans with deeper sleep.  Enhancing your metabolism is not a simple task, but a holistic approach that includes balanced nutrition, consistent exercise, proper hydration, and adequate rest . By incorporating more protein-rich foods, engaging in cardiovascular exercises, staying hydrated, and getting quality sleep , you can significantly boost your metabolic rate. These practices not only help in managing weight but also improve overall health and energy levels. Embracing these healthy habits can lead to lasting improvements in your metabolism, supporting a more vibrant  and active  lifestyle. Making these positive lifestyle changes can set the foundation for long-term wellness and vitality.

Neurotransmitters are the chemical messengers that keep our brains buzzing with activity. They play a crucial role in transmitting signals across the synapses, the tiny gaps between nerve cells, allowing us to think, feel, and move. Understanding these fundamental neurotransmitters can shed light on how our brain functions and how it influences our behavior and mood. In this post, we will delve into the basics of the key neurotransmitters, exploring their roles, why they are essential for mental and physical well-being, and how to keep them balanced in the body. Whether you're a neuroscience enthusiast or simply curious about what makes your brain tick, this overview will provide a solid foundation for the complex world of neurotransmitters. Dopamine Dopamine is a neurotransmitter associated with pleasure, reward, motivation, and reinforcement of behaviors. It plays a crucial role in the brain's reward system and is involved in regulating mood, attention, and movement. Dopamine is released during activities that are pleasurable or rewarding, such as eating, sex, and exercise. Dysregulation of dopamine has been linked to various conditions such as addiction, depression, and Parkinson's disease. Setting and achieving goals, practicing mindfulness, meditation, and engaging in regular exercise can boost dopamine levels in the brain. Additionally, consuming protein-rich foods such as lean meats, fish, tofu, and legumes provides the necessary amino acids for dopamine synthesis. Amino acids are the building blocks for proteins. When amino acids come together and they form a chain that will then be translated into a protein, which will have a specific job at a certain part of the body. Tyrosine is an essential amino acid that aids in the production of many neurotransmitters. Tyrosine-rich foods include almonds, avocados, bananas, and dairy products. Serotonin Serotonin is a neurotransmitter that regulates mood, appetite, sleep, and social behavior. It plays a key role in promoting feelings of well-being and happiness.  Serotonin influences sleep-wake cycles, aiding in the regulation of sleep patterns, and is a precursor to melatonin, which controls sleep. Imbalances in serotonin levels have been associated with mood disorders like depression and anxiety, as well as sleep disturbances and eating disorders. Spending time in natural sunlight, engaging in regular exercise, practicing acts of kindness and social connections can increase serotonin levels in the brain. Foods rich in tryptophan, another key amino acid, such as turkey, chicken, nuts, seeds, tofu, and dairy products, provide this precursor to serotonin, promoting its synthesis. Norepinephrine Norepinephrine is both a neurotransmitter and a hormone critical for the body's fight-or-flight response, which prepares the body to react to stressful situations. It increases heart rate, blood flow to muscles, and alertness, making it essential for responding to danger or excitement. Norepinephrine also enhances arousal and focus. Dysregulation of norepinephrine has been implicated in conditions such as attention deficit hyperactivity disorder (ADHD) and post-traumatic stress disorder (PTSD). Participating in physical activity, practicing deep breathing exercises, and challenging oneself can elevate norepinephrine levels in the brain. Consuming foods rich in tyrosine, including meat, fish, eggs, dairy products, nuts, and seeds, provides the brain with building blocks for norepinephrine synthesis. Endorphins Endorphins are neurotransmitters that act as natural painkillers and induce feelings of euphoria and well-being. They are released in response to stress or pain and play a role in modulating the perception of pain and promoting relaxation.They bind to opioid receptors in the brain to diminish the sensation of pain. Endorphin release is associated with intense activities like exercise. For example the term “Runner's high”. Laughter, social interaction, meditation and deep breathing techniques stimulate endorphin release in the brain as well. Additionally, consuming dark chocolate in moderation can trigger endorphin release. Gamma-Aminobutyric Acid (GABA) GABA is the main inhibitory neurotransmitter in the central nervous system and helps regulate neuronal excitability. It promotes relaxation, reduces anxiety, and contributes to sleep quality. Dysregulation of GABA has been implicated in anxiety disorders, epilepsy, and sleep disorders. Engaging in relaxation techniques such as deep breathing, meditation, or progressive muscle relaxation can promote GABA activity in the brain, leading to feelings of relaxation and reduced anxiety. Regular physical activity can also help reduce stress and promote GABA production. Consuming foods rich in magnesium, such as leafy greens, nuts, seeds, and whole grains, supports GABA function, as magnesium is a cofactor for enzymes involved in GABA synthesis. Glutamate Glutamate is the most abundant excitatory neurotransmitter in the brain and is involved in learning, memory, and synaptic plasticity. It plays a crucial role in neuronal communication and cognitive function. However, excessive glutamate activity can be neurotoxic and has been associated with neurodegenerative diseases such as, Alzheimer's and Parkinson's. Chronic stress can lead to glutamate excitotoxicity, stress management techniques can help prevent excessive glutamate release. Maintaining a balanced diet that includes nutrients essential for glutamate metabolism, such as magnesium, zinc, and B vitamins, supports glutamate function in the brain. Limiting alcohol consumption is also important, as alcohol can disrupt glutamate balance. Acetylcholine Acetylcholine is a neurotransmitter that plays a vital role in various cognitive functions, including learning, memory, and muscle contraction. It is also involved in regulating the autonomic nervous system, controlling functions such as heart rate and digestion. Acetylcholine is particularly abundant in the neuromuscular junction, where it facilitates communication between nerve cells and muscle cells, leading to muscle contraction. In the brain, acetylcholine is involved in forming new memories and is implicated in conditions such as Alzheimer's disease, where there is a decline in acetylcholine-producing neurons. Strategies to support acetylcholine function include engaging in cognitive activities, getting regular exercise, and consuming foods rich in choline, a precursor to acetylcholine, which include eggs, fish, and nuts. Oxytocin Oxytocin is a neurotransmitter and hormone that promotes social bonding, trust, and emotional regulation. Often referred to as the "love hormone," it is released during physical touch, such as hugging, cuddling, and sexual activity, enhancing feelings of connection and intimacy. Oxytocin also plays a significant role in childbirth and lactation, facilitating labor and milk ejection. Engaging in meaningful social interactions with friends and family, participating in group activities, and performing acts of kindness like volunteering can also enhance oxytocin levels. Consuming magnesium-rich foods such as spinach, kale, Swiss chard, black beans, chickpeas, and lentils can aid in relaxation and mood stabilization. Dark chocolate is also beneficial as it contains compounds that may enhance oxytocin release. Histamine Histamine is a neurotransmitter involved in the body's immune response, sleep-wake regulation, and gastric secretion. It plays a key role in the body's reaction to allergens, triggering inflammatory responses to fight off foreign substances. Histamine is also crucial for regulating the sleep-wake cycle, promoting wakefulness and alertness during the day. In the digestive system, it stimulates the release of gastric acid, aiding in the breakdown of food. Histamine levels fluctuate with exposure to allergens, immune challenges, and during digestion, influencing various physiological processes. Stress-reduction activities such as mindfulness, meditation, yoga, and deep breathing exercises can also help manage histamine levels. Foods rich in quercetin, such as apples, onions, capers, and berries, act as natural antihistamines and reduce inflammation. Consuming vitamin C-rich foods like citrus fruits, strawberries, bell peppers, and broccoli helps lower histamine levels and boosts the immune system.

Fats are one of the three major biological macromolecules used as an energy source by humans. The other two are carbohydrates and protiens. Fat is not only a vital source of energy but also aids in protecting organs, keeping warmth in the body, and facilitating cell growth. The three main types of fats are saturated fats, unsaturated fats, or trans fats. All fats are made from a fatty acid chain which chemically consists of a long hydrocarbon chain with a carboxyl group at the end of the chain. Saturated fats are made up of fatty acid chains with carbon atoms containing no double bonds. Carbon can bond with up to four other molecules and this means there is a hydrogen atom attached on every side of the carbon atom that is not already attached to another carbon atom. Some carbon atoms can hold up to three hydrogen atoms in these chains. These fats are saturated in hydrogen atoms which is why they are named as such. Saturated fats are solid at room temperature and are commonly found in meats, butter, dairy products , as well as coconut oil, palm oil, and other tropical oils. Consuming a large amount of saturated fats have the tendency to increase the risk of heart disease since saturated fats can raise low-density lipoproteins (LDL) levels, LDL is commonly referred to as “bad cholesterol”. To manage saturated fat intake aim for eating less meat and animal products, and more plant-based protein sources, such as beans and tofu. It is also important to use healthier cooking methods such as baking, steaming, sauteing, and baking with small amounts of healthy oils like olive oil, avocado oil, and flaxseed oil. Unsaturated fats differ from saturated fats because their fatty acid chains consist of carbon atoms that share double bonds with each other, meaning that at most only two hydrogen atoms are able to bond to the carbon atoms because they are already sharing two of their bonds with another carbon, making them unsaturated with hydrogen atoms. If the fatty acid chain contains only one double bond between carbon it is called “monounsaturated" and these fats can be found in avocados, olive oil, seeds, and various nuts such as almonds, peanuts, and cashews. Monounsaturated fats have been shown to reduce LDL levels and in turn lower heart disease risk. A fatty acid chain that contains two or more double bonds is known as polyunsaturated. Omega-3 and omega- 6 fatty acids are polyunsaturated and these fats can be found in fish, walnuts, flaxseeds, and vegetable oils. Omega- 6 are crucial for brain function, reducing inflammation and aiding in cell growth. Omega-3 is particularly helpful in increasing heart health. Polyunsaturated fats are essential for a healthy diet because they have been shown to decrease LDL levels and increase high-density lipoproteins (HDL), also known as the "good cholesterol”. Trans fat are unsaturated fats that have gone through a process called hydrogenation which adds hydrogen atoms to the fatty chain converting some double bonds into single ones giving them a structure similar to saturated fats. These fats tend to increase LDL and decrease HDL. These fats can increase the risk of strokes, heart disease and type 2 diabetes. It is considered to be the most harmful type of fat and can be found in cookies, cakes, pies, and many other baked goods as well as pre-made mixes of baked goods. Packaged crackers, chips, and popcorn also contain trans fats. Fried food such as french fries, doughnuts, fried chicken, and other deep fried foods are made in partially hydrogenated oils. A vegetable oil becomes partially hydrogenated when it is exposed to hydrogen gas under a high pressure and in the presence of a metal catalyst. This process is only partially completed resulting in a mixture of monounsaturated, saturated, and trans saturated fatty acids. Research shows it is riskier to consume partially hydrogenated oils opposed to fully hydrogenated however neither are ideal for a healthy diet. Food labels in the United States are not required to state the amount of trans fat present in a serving size if it does not exceed 0.5g. This means there could still be trans fat present even if it is not stated on the nutritional label, so it is important to look at the ingredient list for hydrogenated products. It is recommended that about 30% of an individual's daily energy intake should come from fats and less than 10% should be coming from saturated fats. On average Americans get 36% of their energy from fats and 12% from saturated fats. There are many health problems associated with too large of a fat intake. Although fats are necessary for humans to function there is a surplus of bad fats being sold to us in grocery stores and fast foods restaurants. It is important to aim for a diet high in polyunsaturated fats and it is especially important to inspect the nutrition label and ingredients before consuming anything. Your body is a sensitive temple that should only being allowing good nutrients to enter inside.

Sugar is a general word used when describing a multitude of different carbohydrates. Carbohydrates are one of the three biological macromolecules that serve as energy sources for the human body. The other macromolecules are fats and proteins. Carbohydrates are organic compounds consisting of carbon, hydrogen, and oxygen. Carbohydrates are classified as either monosaccharides, disaccharides, or polysaccharides. Monosaccharides The simplest form of carbohydrates consists of a single sugar molecule are monosaccharides, such as glucose, a six carbon-soluble molecule. Glucose is absorbed into the bloodstream and is transported to cells where cellular respiration occurs, resulting in energy for the cells. Fructose is another monosaccharide and an isomer of glucose. They have the same molecular formula, but their structures differ because glucose has an aldehyde group at the end of carbon 4, while fructose contains a ketone group at the end. This slight difference makes a huge difference in the way the two are processed. When fructose is absorbed into the bloodstream, it is not transported to the cells, it is instead brought to the liver where it is metabolized for energy. An excess of fructose can cause health concerns such as fatty liver disease and insulin resistance. Galactose also has the same molecular formula as glucose and fructose but differs in the orientation of the hydroxyl group at carbon 4 in the chain. Galactose is typically found in lactose and does not typically occur in its free form in nature. When lactose is broken down, galactose is absorbed into the bloodstream and transmitted to various tissues in the body where it is used as a source of energy. Disaccharides Carbohydrates consist of two monosaccharides. Examples of common disaccharides are sucrose (table sugar), which is made up of one glucose molecule and one fructose. Sucrose is found in sugar cane, sugar beets, and a variety of fruits and vegetables. Lactose, another disaccharide, is known as milk sugar and is made up of glucose and galactose and can be found in milk, cheese, yogurt, and other dairy products. Maltose, also known as malt sugar, is made up of two glucose molecules and is found in germinating grains and is used in beer production as well as other malted beverages. Polysaccharides Are made up of long chains of monosaccharides that are stored in the body for longer periods and released gradually. Starch is a polysaccharide found in plants such as potatoes, rice, wheat, legumes, and corn. Cellulose is found inside a variety of cell plant walls and is a major component of dietary fiber. Sources of cellulose are vegetables, fruits, and whole grains. Pectin is another common polysaccharide often found in citrus fruits and berries. Glycogen is energy storage found in the liver and muscle tissues of animals and is created from excess glucose. Starch is a major energy source for animals and polysaccharides rich in fiber components aids in digestive function and a healthy gut microbiome. The body lacks enzymes needed to break down dietary fibers. Digestive enzymes are designed to break down scratches, proteins, and fats. This results in insoluble fibers remaining unchanged as they pass through the digestive tract. In turn fiber adds bulk to stool, preventing irregular bowel movements and constipation. Dietary fiber also slows down the absorption of sugar, helping control blood sugar levels as well as reducing cholesterol levels by binding to it in the digestive system. Simple and Complex Sugars Monosaccharides and disaccharides are often regarded as simple carbohydrates that are absorbed and digested in the body quickly, resulting in a rapid increase of blood sugar levels. Polysaccharides are complex carbohydrates that provide a more gradual release of energy. Carbohydrates are the human body's main source of energy. An average of 40-60% of the daily energy intake comes from carbohydrates. It is recommended that the majority of the percentage should come from complex carbs, but the typical American diet results in 40% coming from simple carbs and only around 9% coming from complex carbohydrates. It is recommended that women consume no more than 25 grams of simple carbohydrates. However, this does not include simple sugars that naturally occur in fruits and vegetables. Although disaccharides such as sucrose can be found naturally in certain plants and vegetables, sucrose is commonly used as “added sugars”. Added sugars can be found on the nutritional label and are sugars (mono or di) added to the product, meaning sugar that is not naturally in the given product. Added sugars can be extremely detrimental when consumed in excessive amounts. Food products with a large amount of added sugars result in high calories with low nutrients and can result in weight gain and potentially obesity. There are also various diseases such as type 2 diabetes, cancer, and heart disease associated with a diet high in added sugars. This is why it is important to focus on consuming complex carbohydrates and dietary fibers instead of simple carbohydrates and added sugars. Next time you eat something or look at the nutritional label, ask yourself what kind of sugar I am eating?

Cholesterol is a fat-like substance found in all human body cells and is a critical component of the cell membrane. It provides fluidity and structure throughout the membrane. Cholesterol is also necessary for the production of vitamin D when the skin is exposed to sunlight and is also the precursor for the synthesis of various steroid hormones such as testosterone, estrogen, and cortisol. Cholesterol is crucial in bile formation and bile is necessary for the digestion and abortion of dietary fibers and fat-soulable vitamins. Cholesterol’s chemical backbone structure belongs to the steroid family, which consists of four hydrocarbon rings (three cyclohexane rings and one cyclopentane ring) fused together. Cholesterol also consists of a single hydroxyl group (-OH). This hydroxyl group makes cholesterol a sterol, a subgroup of steroids. Lastly, cholesterol has a hydrocarbon tail attached to the top ring. The hydroxyl group is hydrophilic, meaning it attracts water and the rest of the molecule is hydrophobic, meaning it repels water. This aspect of cholesterol is what makes it suitable for the cellular membrane which needs fluidity between hydrophobic and hydrophilic substances. The liver naturally produces about 75% of the cholesterol in the body which is known as endogenous production. The remaining 25% comes from the food we consume. Foods high in cholesterol tend to be animal products such as dairy, eggs, and many kinds of meats. A diet too high in cholesterol has been shown to clog arteries and potentially lead to heart disease. It is important to note that cholesterol travels through the bloodstream in small particles called “lipoproteins” which consist of lipids (fat) and proteins. There are low-density lipoproteins which carry cholesterol from the liver to the rest of the body. This cholesterol is referred to as the “bad cholesterol” and high levels of LDL can lead to a buildup of cholesterol in the arteries, which forms plaque that can cause many heart diseases. High-density lipoproteins carry cholesterol from other parts of the body back to the liver where it is processed and eliminated from the body. HDL is often regarded as “good cholesterol” and shown to lower the risk of heart disease. Besides HDL and LDL, there is another type of cholesterol known as triglycerides. Triglycerides are a type of fat found in your blood. They are the most common type of fat in the body and are used for energy. When you eat food, your body converts any calories it doesn’t need to use right away into triglycerides, and they are stored in your fat cells. Later, hormones release triglycerides for energy between meals. When triglyceride levels are too high, arteries become hardened, often constricting blood flow, increasing the risk of heart attacks, strokes, and other heart diseases. An elevated triglyceride number occurs when one is consuming too many foods high in fat. When eating a meal high in fats, especially saturated ones, whatever fat your body does not need at that moment is turned straight into triglycerides. Animal products such as meat, eggs, and dairy that are high in cholesterol are also high in saturated fats. Many baked goods cooked in hydrogenated oils, soda and other sugary beverages, white bread, pasta, and alcohol are also known to increase triglyceride levels. To lower triglyceride levels opt for eating healthy unsaturated fats such as omega 3 fatty acids which can be found in salmon and walnuts. Whole grains such as brown rice, oatmeal, and wheat bread are good food sources to lower triglycerides. Lastly consuming a variety of fruits and vegetables provides your body with the nutrients it needs to unclog artieries in the body. When reading a nutritional label you should be looking for foods with low amounts of cholesterol as well as low saturated and trans fats because these fats can have a significant effect on cholesterol levels overall. It is recommended not to consume more than 300mg of cholesterol per day however because our bodies naturally make majority of the cholesterol needed and for the most part the American diet is doused in high amounts of cholesterol and saturated fats the mindset should be to get the lowest amount possible. When eating fats aim for the healthy fats ones such as avocados, nuts, fish, apples, oats, eggplant. Orka a flowering plant, also known as “lady's fingers”. The plant has a pod shape similar to peas and inside are edible seeds, this fruit has been shown to lower cholesterol levels. Without healthy levels of cholesterol the cellular membrane surrounding every single cell in the human body would not function properly, in turn, not allowing the correct nutrients in and out of the cell, and without cholesterol, synthesis of hormones would fail to exist. As with many other macromolecules such as carbohydrates and fats they are necessary for many vital human functions, however consuming too much can have tremendously horrible effects health. It is always important to aim for moderation with anything being consumed. When concerns about your cholesterol levels come up its important to start paying more attention to the nutritional label as well as the ingredients and always make it a goal to have a majority of your diet coming from fruits and vegetables.

We have always been told that vitamins are essential for maintaining a healthy life, but rarely do we understand why they are so crucial. Vitamins are coenzymes that can be classified into two main groups. Fat-soluble and water-soluble. Fat-soluble vitamins consist of vitamin A, D, E, and K and these vitamins are stored in the liver, making them last in the body for longer periods than water-soluble vitamins, which need to be consumed on a regular basis because they are not stored. Water-soluble vitamins are absorbed directly into the bloodstream from the small intestine and the excess of these vitamins are released during urination. Common water-soluble vitamins include the Vitamin B-complex and vitamin C. Every vitamin has a unique role in the body. Here we will discuss the functions of each, as well as healthy sources to obtain these vitamins from. Fat-Soluble Vitamins Vitamin A- Vitamin A is essential to eye health and immune system function. Vitamin A aids in nourishing your eye, specifically the cornea. A key component of Rhodopsin, a protein that aids in low-light vision, is Vitamin A. Also a key player in reproductive function, Vitamin A supports the development of sperm cells and is responsible for the formation and growth of eyes, lungs and other organs of a fetus during pregnancy. Good sources of Vitamin A are spinach, kale, apricots, carrots, sweet potatoes and eggs. It is recommended adult males consume 1 mg of Vitamin A a day, and 0.8 mg for adult females. Vitamin E- Vitamin E contributes to a healthy immune system by acting as a potent antioxidant, neutralizing free radicals, and preventing oxidative stress cells are better protected from damage. Great sources of Vitamin E are various nuts such as almonds, pine nuts, hazel nuts, and brazil nuts. Seeds such as chia, hemp, pumpkin, and sunflower are good sources. Spinach, Kale, and broccoli are also abundant in Vitamin E. The recommended daily intake of Vitamin E is 13 mg for men and 11 mg for women. Vitamin D- Vitamin D’s main job is to facilitate calcium absorption by enhancing the amounts leaving the intestine into the bloodstream, calcium is essential for healthy bones and teeth. When in the presence of other minerals the process of cell growth and bone mineralization exists. Vitamin D is also essential for muscle contraction and relaxation which aids in mobility and physical performance. good sources are fatty fishes (salmon and mackerel), fortified dairy products (milk, butter, yogurt), and egg yolks. Regular exposure to sunlight is also a source for Vitamin D. For adults an average of 15 micrograms of the vitamin is an adequate amount. Vitamin K- Vitamin K plays a crucial role in the process of blood clotting. Vitamin K synthesizes prothrombin and other proteins which are directly involved in the coagulation. Vitamin K also has the ability to benefit the cardiovascular system by preventing arterial calcification. This can reduce the risk of atherosclerosis and other cardiovascular diseases. Good sources of Vitamin K come from green leafy vegetables (spinach, kale, collard greens, swiss chard), broccoli, cauliflower, cabbage, brussel sprouts, herbs (thyme, basil, parsley, cilantro) and fermented foods. 70 micrograms of Vitamin K is everyday is the recommended intake. Water-Soluble Vitamins Vitamin B complex- There are numerous B vitamins, all with there own responsibility of properly maintaining body function however majority of B vitamins (B1, B2, B3, B5, and B7) are essential for aiding in the conversion of macromolecules (proteins, fats, and carbohydrates) into energy that the body can use. Vitamin B is also crucial for nervous system function (B1 and B6) are directly involved in neurotransmitter synthesis and B12 aids in the formation of myelin, an insulating protective layer around nerves. B12 and  B9 are important facilitators in red blood cell formation and help prevent anemia. Sources that are high in the Vitamin B complex overall are whole grains, meat (chicken, beef, pork, turkey), legumes (Lentils, chickpeas, soybeans), leafy greens, avocados, fish (tuna, salmon), and seeds/nuts. Vitamin B12 is often considered the most important from the complex and it is recommended to consume 4 micrograms every day. Vitamin C- Vitamin C functions similarly to vitamin E in the same way that it supports the immune system by being a strong antioxidant protecting cells from free radical damage as well as helping in the production of white blood cells. Vitamin C is also essential for collagen synthesis. Collagen is the most abundant protein in the human body and forms the structure for many body tissues in the skin, bone and blood vessels. Collagen is essential for wound healing and skin elasticity. Vitamin C sources consist of citric fruits (lemons, limes, oranges, grapefruits), berries (strawberries, blueberries, cranberries, raspberries), mango, pineapple, kiwi, bell peppers, and tomatoes. The recommended daily intake for Vitamin C is 95 mg for women and 110 mg for males. Conclusions We have become used to hearing the word "vitamin" and picturing various pills and supplements before picturing vibrant fruits and vegetables. As we navigate the vast ocean of health, remember that our choices today shape the way our waves flow tomorrow. By embracing a diverse, and nutritious diet rich in essential vitamins, we lay down the foundation for a lifetime of vitality and well-being. Let us embark on this transformative journey by uncovering the power vitamins have in our lives, and empowering ourselves to thrive in harmony with nature's abundant bounty.

The Secret: Food is Medicine In this age, convenience trumps quality. It’s time to revisit an ancient wisdom that feels more relevant now than ever: food is medicine. This isn’t about strict diets, it's about understanding how the very act of eating can be a form of healthcare, particularly when it comes to the microscopic world within us. Our bodies are host to a complex ecosystem of microbes that play a critical role in our overall health, influencing everything from our ability to adapt to different environments to our mental well-being. Unlike our human genome, which we inherit and cannot change, we have the power to shape our microbiome through our diet. The Power of Diversity One of the keystones in nurturing a healthy microbiome is the consumption of flavonoids, potent compounds found in a variety of fruits, vegetables, nuts, and seeds. They supercharge our gut health. The goal? It's recommended you consume thirty different types of these foods per week, embracing variety as much as for their health benefits as for the cooking adventure you'll need to have to make it happen. Fermentation: A Happy Gut's Best Friend Fermentation is another hero of gut health. Foods like yogurt, kombucha, and kimchi aren't just trendy; they're teeming with live cultures that benefit our digestive systems. Incorporating fermented foods into our diets supports a happy, healthy gut by introducing beneficial bacteria and enzymes. The Cost of Convenience Our modern, industrial lifestyle, particularly the typical American diet, poses a significant threat to our microbiomes. High in processed and ultra-processed foods, it lacks biodiversity but actively harms our microbiome. Such a diet tricks our bodies into feeling perpetually hungry, leading to overeating and, eventually, health issues. This disruption, known as dysbiosis, paves the way for diseases by attacking the very foundation of our gut's ecosystem. Dietary fibers, found in whole grains, beans, vegetables, nuts, and fruits, are the preferred fuel of our microbiome. When deprived of these fibers, our microbiome turns to the mucus layers of our digestive system for sustenance, leading to inflammation and a host of related health issues. Lifestyle Choices That Enhance Gut Health The connection between us and our microbial companions extends beyond what we eat. Gardening, for instance, not only provides us with fresh, nutrient-rich produce but also enhances our interaction with beneficial environmental microbes, improving both physical and mental health. Similarly, exposure to animals, whether through pets or farm life, has been shown to contribute to a healthier gut. This challenges the notion that all bacteria are harmful, highlighting the importance of a diverse bacterial ecosystem for our well-being. The Gut-Brain Connection Perhaps one of the most fascinating aspects of our microbiome is its connection to our mental health. Often referred to as our "second brain," the gut communicates with the brain via the vagus nerve. This connection means that the state of our gut health can directly affect our mood and mental health, with research linking healthy gut microbiomes to lower levels of anxiety and depression. Superfoods To nurture this vital connection, incorporating superfoods into our diet can be incredibly beneficial. Foods like pumpkin seeds, blueberries, walnuts, golden berries, flaxseed, chia seeds, pecans, and cacao powder are not just delicious; they're packed with nutrients that support a healthy microbiome. In Conclusion The adage "you are what you eat" takes on a whole new meaning when viewed through the lens of gut health. By choosing foods that nurture our microbiome, we're not just eating for today; we're investing in our health for years to come. It's a journey of discovery, one where each meal can be a step towards a healthier, happier life.

The Microbiome Hearing the word “bacteria”, may flood you with fear of illness and disease. However, inside the human gut, trillions of bacteria reside. Some are good and others are bad, but these live microorganisms are essential to many human functions and are collectively known as the gut microbiome. Having a vast and diverse microbiome. These organisms help break down complex carbohydrates and fibers that the digestive system normally struggles to break down on its own. Besides digestion, these microorganisms protect against pathogens and viruses, making them a key player in immune system function. The bacteria inside our gut also have effects on the human endocrine system and nervous system. The basis for the gut microbiome develops at a very early age, around two to three years old. The more things you are exposed to at an early age, the more diverse the biome is. That is not to say you can’t train and improve your microbiome later in life. Eating the right foods can completely transform and diversify the microbiome. These microscopic creatures work wonders to keep us healthy, so it is only fair we try our best to give them the nutrients they need. Probiotics Probiotics are live microorganisms consisting of bacteria and yeasts that can be found in certain foods we consume. Research done on probiotics is still limited, but it has been shown that consuming foods high in probiotics has the ability to limit the bad bacteria that resides in the gut and increase the good. Since the gut microbiome has a direct link to immune function, eating foods that increase “good” bacteria activity in turn increases immune function and decreases the risk for various diseases such as heart disease, various allergies, and gastrointestinal diseases. The tricky part is finding real probiotics. Yogurt is a great source of probiotics. However, it must state on the label that there are live cultures present. If there are no live cultures, there are no probiotics. When choosing yogurt, it is also important to choose one that has a limited amount of added sugar, since added sugars cause their own risks to gut function. Other sources of probiotics come from fermented food such as sauerkraut, kimchi, and pickles. When buying these products from the store, it is important to find ones that are not pasteurized as pasteurization kills the living cultures present. The safest choice for fermented foods is to make them at home. Certain cheeses such as gouda, cheddar, mozzarella, and cottage cheese can be great sources of probiotics as long as it is stated on the label that live cultures are present. Lastly, Kombucha is a drink that has gained a lot of attention in recent times. It is a fermented tea (green or black) that has been shown to provide probiotic effects. Prebiotics Now that we understand that probiotics are live bacterias and yeasts found in food, we can introduce the term "prebiotics". Prebiotics are the foods that feed probiotics. Probiotics add live organisms to the gut microbiota while prebiotics help those bacterias grow and become more active. Besides aiding in gut function, consuming prebiotics regularly can help reduce inflammation in the body and have the possibility to reduce food craving, especially for high-sugar foods. There are a number of fruits and vegetables that naturally contain prebiotics. Banana, asparagus, garlic, dandelion greens, chicory, honey, rye, and soybeans are just a few. Kefir grains have also been shown to be good sources of prebiotics. You can buy Kefir grains on their own, but many people consume Kefir milk to get their daily dose of prebiotics. Antibiotics and Supplements There are numerous prebiotic and probiotic supplements on the market and although consuming these supplements isn't necessarily a bad thing, trying to obtain these nutrients naturally is a healthier option. It is common to be prescribed antibiotics for certain illnesses and infections. Antibiotics have extreme effects on your body and gut microbiome. The job of the antibiotics is to kill whatever illness has entered the body. However, the antibiotics are not specific to the bad bacteria, so they end up killing off both the good and bad bacteria. Depending on how long antibiotics are taken will determine how long it takes for the good bacteria to recover. Short-term use of antibiotics (1-2 weeks) usually takes 1–2 months for good bacteria to return. However, to get the good bacteria back to the same level of function before antibiotics were consumed can sometimes take years depending on a number of factors. In situations where antibiotics have been used, using a prebiotic or probiotic supplement for a few weeks after being cured of the illness is a helpful way to speed up the process. However, they should not be relied upon and, while using supplements, it's important to also aim for eating a healthy diet high in naturally occurring prebiotics and probiotics. Conclusions At the end of the day the most important factor is to listen to your body and understand that moderation is the key to everything. Although a diet high in probiotics and prebiotics have shown to have positive effects on the body and gut microbiome health, the negative effects of consuming the live cultures is still limited. Eating a diet while completely focusing on prebiotics and probiotics will not solve all the health issues one may have, as being a healthy person is a complex task requiring various aspects of your life to be in tune with each other, but introducing small amounts into your daily meals will likely cause you to see a positive change in both body and mind function.