When it comes to weight loss and overall health, community is key. Having a supportive group of people around you can make all the difference in achieving your health goals. But how do you find community as an adult, and why is it so important?
Firstly, let's talk about why community is important. When you're trying to make healthy changes, it can be easy to feel isolated or overwhelmed. Having a community of people who are going through the same thing can provide accountability, support, and encouragement. It can also help you stay motivated and committed to your goals.
So, how do you find community as an adult? There are a few different ways to go about it. One option is to join a fitness class or group. This could be anything from a spin class to a hiking group to a CrossFit gym. Not only will you get the benefits of exercise, but you'll also have the opportunity to meet like-minded people who share your interests.
Another option is to join an online community. There are countless Facebook groups, forums, and online communities dedicated to health and wellness. These can be a great way to connect with people from all over the world who are going through the same thing as you.
Once you've found your community, it's important to make the most of it. This means being open and honest about your goals and struggles, and being willing to offer support and encouragement to others. It also means being accountable - if you say you're going to show up to a workout or stick to a healthy eating plan, make sure you follow through.
So, what does healthy community support look like? It can take many forms, but some examples include:
- A workout buddy who holds you accountable and pushes you to do your best
- A friend who listens without judgment when you're struggling with emotional eating
- A group of people who share healthy recipes and meal prep tips
- A health coach who provides guidance and support as you work towards your goals
In conclusion, community is crucial for weight loss and overall health. By finding a supportive group of people who share your goals and interests, you can stay motivated, accountable, and encouraged on your health journey. So, whether you join a fitness class, an online community, or have one of our coaches guide you, remember that you don't have to go it alone.
You can learn more about our coaching program and how we implement community by completing our online Health Assessment.
Supplements can be a great way to support your overall health and wellness, but with so many options out there, it can be hard to know where to start. That's why today, we're going to talk about how to establish a supplement routine that works for you.
First things first, it's important to understand that supplements are not a replacement for a healthy diet and lifestyle. They're meant to supplement, or add to, the nutrients you're already getting from your food. So, before you start taking any supplements, make sure you're eating a balanced diet that includes plenty of fruits, vegetables, whole grains, and lean protein.
Once you've got your diet in check, it's time to think about what supplements might be right for you. This will depend on a variety of factors, including your age, gender, health status, and any specific health concerns you may have.
Some supplements that are commonly recommended include a high-quality multivitamin, omega-3 fatty acids, vitamin D, and probiotics. However, it's important to remember that everyone's needs are different, so what works for one person may not work for another.
When it comes to choosing supplements, quality is key. Look for supplements that are third-party tested for purity and potency, and that are made from high-quality ingredients. It's also a good idea to work with a healthcare practitioner who can help you choose the right supplements for your individual needs. We recommend products from Thorne because they only use high quality ingredients are third party tested and NSF certified. They also provide great educational resources that are based on research.
Once you've chosen your supplements, it's important to establish a routine. This means taking your supplements at the same time every day, and making sure you're taking them with food if necessary. It can also be helpful to set reminders or keep your supplements in a visible place to help you remember to take them.
In conclusion, establishing a supplement routine can be a great way to support your overall health and wellness. Just remember to focus on a healthy diet and lifestyle first, choose high-quality supplements, and work with a healthcare practitioner to determine what's right for you. With a little bit of effort, you can establish a supplement routine that works for you and helps you feel your best.
Memorial Day is a time to honor and remember the brave men and women who have sacrificed their lives for our country. It is a day to reflect on the freedoms we enjoy and the sacrifices that have been made to protect them. As we pay tribute to our fallen heroes, it is also essential to prioritize our health and wellness, which is something they fought to protect.
One of the best ways to honor our heroes is by taking care of ourselves. Our health and wellness are essential to living a fulfilling life and achieving our goals. It is crucial to prioritize our physical, mental, and emotional health, as they are all interconnected.
Physical health is essential for our overall well-being. Regular exercise, a healthy diet, and adequate sleep are all crucial for maintaining good physical health. Exercise not only helps to keep our bodies in shape, but it also has mental health benefits, such as reducing stress and anxiety. A healthy diet provides our bodies with the nutrients they need to function correctly, while adequate sleep is essential for rest and recovery.
Mental health is just as important as physical health. It is essential to take care of our mental health by managing stress, practicing self-care, and seeking help when needed. Mental health issues can have a significant impact on our overall well-being, and it is essential to address them.
Emotional health is also crucial for our well-being. It is essential to cultivate positive relationships, practice gratitude, and engage in activities that bring us joy. Emotional health is closely linked to mental health, and it is essential to prioritize both.
As we honor our fallen heroes this Memorial Day, let us also prioritize our health and wellness. Let us remember that our heroes fought to protect our freedoms, including the freedom to live a healthy and fulfilling life. By taking care of ourselves, we honor their sacrifice and ensure that their legacy lives on.
In conclusion, Memorial Day is a time to honor our heroes and prioritize our health and wellness. Physical, mental, and emotional health are all crucial for our overall well-being, and it is essential to prioritize them. As we pay tribute to our fallen heroes, let us also remember to take care of ourselves and live our lives to the fullest.
Breathing is an essential function of the human body, and it is something that we do without even thinking about it. However, the way we breathe can have a significant impact on our health and well-being. Nasal breathing is the natural way of breathing, and it has several physiological functions that are crucial for our health.
The nose is not just a protruding feature on our face; it has a vital role in the respiratory system. The nose is responsible for warming, filtering, and humidifying the air we breathe. When we inhale through our nose, the air is warmed to body temperature, which is essential for the proper functioning of our lungs. The nose also filters out dust, pollen, and other particles that can irritate our lungs. Additionally, the nose humidifies the air, which helps to prevent dryness in the respiratory system.
Another crucial function of the nose is the production of nitric oxide. Nitric oxide is a gas that is produced in the nasal cavity, and it has several health benefits. Nitric oxide helps to dilate blood vessels, which improves blood flow and oxygen delivery to the body's tissues. It also has anti-inflammatory properties, which can help to reduce inflammation in the respiratory system.
Nasal breathing is advantageous over oral breathing for several reasons. When we breathe through our mouth, we bypass the nose's filtering and humidifying functions, which can lead to dryness and irritation in the respiratory system. Mouth breathing can also lead to snoring and sleep apnea, which can have a significant impact on our sleep quality and overall health.
Mouth taping is a therapy that can help to overcome mouth breathing during the night. Mouth taping involves placing a piece of tape over the mouth before going to bed. This therapy can help to train the body to breathe through the nose, which can improve sleep quality and reduce the risk of snoring and sleep apnea. We believe the safest and most effective type of tape is Myotape.
In conclusion, nasal breathing is the natural way of breathing, and it has several physiological functions that are crucial for our health. Nasal breathing is advantageous over oral breathing for health and especially sleep. Mouth taping is a therapy that can help to overcome mouth breathing during the night and improve sleep quality. So, let's make a conscious effort to breathe through our nose and reap the benefits of nasal breathing.
The glycemic index (GI) is a measure of how quickly certain foods raise our blood glucose levels. It is an important concept to understand because it can have a significant impact on our health. In this blog post, we will explore what the glycemic index is, why it is important, and provide examples of foods that are high and low on the index. We will also provide tips on how to lower your glucose levels.
What is the Glycemic Index?
The glycemic index is a scale that ranks foods based on how quickly they raise our blood glucose levels. Foods that are high on the index are quickly digested and absorbed, causing a rapid rise in blood glucose levels. Foods that are low on the index are digested and absorbed more slowly, causing a slower rise in blood glucose levels.
Why is the Glycemic Index Important?
Understanding the glycemic index is important because it can have a significant impact on our health. Foods that are high on the index can cause a rapid rise in blood glucose levels, which can lead to insulin resistance, type 2 diabetes, and other health problems. Foods that are low on the index can help regulate blood glucose levels, reduce the risk of type 2 diabetes, and improve overall health.
Examples of Foods High and Low on the Index
Low Glycemic Index Foods
Medium Glycemic Index Foods
High Glycemic Index Foods
It is important to note that the GI of a food can vary depending on the preparation method, ripeness, and other factors. For example, a baked potato has a higher GI than a boiled potato. It is also important to consider the total carbohydrate content of a food when choosing foods with a low GI. For example, a banana has a higher GI than an apple, but a banana also contains more carbohydrates.
Tips on How to Lower Your Glucose Levels
If you are looking to lower your glucose levels, there are several things you can do:
1. Choose foods that are low on the glycemic index. This includes whole grains, fruits, vegetables, legumes, and nuts.
2. Avoid foods that are high on the glycemic index. This includes white bread, white rice, potatoes, sugary drinks, and candy.
3. Eat smaller, more frequent meals throughout the day. This can help regulate blood glucose levels and prevent spikes.
4. Exercise regularly. Exercise can help improve insulin sensitivity and regulate blood glucose levels.
5. Manage stress. Stress can cause a rise in blood glucose levels, so it is important to find ways to manage stress, such as meditation, yoga, or deep breathing exercises.
In conclusion, the glycemic index is an important concept to understand when it comes to our health. By choosing foods that are low on the index and avoiding foods that are high on the index, we can help regulate our blood glucose levels and reduce the risk of type 2 diabetes and other health problems. By incorporating the tips mentioned above, we can take control of our health and improve our overall well-being. So, next time you are making food choices, consider the glycemic index and choose wisely for a healthier you.
Outdoor exercise is a great way to improve your physical and mental health. It is a great way to get some fresh air, sunshine, and enjoy the beauty of nature while getting your daily dose of exercise. There are many benefits to outdoor exercise, including physical health benefits, mental health benefits, and improvements in health parameters such as blood pressure, weight, and more.
Physical Health Benefits
Outdoor exercise is a great way to improve your physical health. It can help you lose weight, improve your cardiovascular health, and increase your strength and endurance. Outdoor exercise can also help you build muscle, improve your flexibility, and reduce your risk of chronic diseases such as diabetes, heart disease, and cancer.
Mental Health Benefits
Outdoor exercise is also great for your mental health. It can help reduce stress, anxiety, and depression. It can also improve your mood, boost your self-esteem, and increase your overall sense of well-being. Outdoor exercise can also help you sleep better, which is important for your mental health.
Improvements in Health Parameters
Outdoor exercise can also help improve your health parameters such as blood pressure, weight, and more. It can help lower your blood pressure, reduce your body fat percentage, and improve your cholesterol levels. Outdoor exercise can also help improve your immune system, which is important for fighting off illness and disease.
Ability to Battle Depression
Outdoor exercise is particularly effective in battling depression. Studies have shown that spending time in nature can help reduce symptoms of depression and anxiety. Outdoor exercise can also help improve your mood and reduce stress, which can help prevent depression from occurring in the first place.
How Much Outdoor Exercise is Beneficial?
The amount of outdoor exercise that is beneficial varies depending on your fitness level and goals. However, experts recommend getting at least 150 minutes of moderate-intensity exercise per week. This can be broken down into 30 minutes of exercise, five days a week. You can also do more if you want to see greater benefits.
Ideas on Location and Activity
There are many great locations and activities for outdoor exercise. You can go for a walk or run in your local park, hike in the mountains, swim in the ocean, or bike on a scenic trail. You can also try outdoor yoga, Pilates, or group fitness classes. The possibilities are endless, and the benefits are numerous.
In conclusion, outdoor exercise is a great way to improve your physical and mental health. It can help you lose weight, improve your cardiovascular health, and increase your strength and endurance. It can also help reduce stress, anxiety, and depression, and improve your overall sense of well-being. Outdoor exercise can be done in a variety of locations and activities, making it easy to incorporate into your daily routine. So, get outside and start reaping the benefits of outdoor exercise this weekend!
Sleep is an essential part of our daily lives, and getting enough quality sleep is crucial for our overall health and well-being. With the rise of technology, there are now a variety of sleep trackers available on the market that can help us monitor our sleep patterns and improve our sleep quality. In this blog post, we'll take a look at some of the most popular sleep trackers, including Oura, Whoop, Apple Watch, Fitbit, Withings, Sleepon Go2Sleep, and Wellue O2ring, and discuss the benefits of tracking sleep.
The Oura ring is a popular sleep tracker that is worn on the finger. It tracks a variety of metrics, including sleep stages, heart rate variability, and body temperature. The Oura ring also provides personalized insights and recommendations to help users improve their sleep quality. One of the benefits of the Oura ring is its accuracy, as it uses advanced sensors to track sleep metrics. It is our favorite consumer sleep wearable but will come at a higher price point. Save $50 on Oura
Whoop is a wearable sleep tracker that is worn on the wrist. It tracks a variety of metrics, including sleep stages, heart rate variability, and respiratory rate. The Whoop sleep tracker also provides personalized insights and recommendations to help users improve their sleep quality. One of the benefits of the Whoop sleep tracker is its ability to track recovery, which can help users optimize their sleep and training. Trial Whoop Free for one month
The Apple Watch is a popular wearable device that offers a variety of features, including sleep tracking, heart rate monitoring, and activity tracking. The Apple Watch sleep tracker uses advanced sensors to track sleep metrics, including sleep stages and heart rate. One of the benefits of the Apple Watch sleep tracker is its integration with other Apple Health features, such as the Health app and the Breathe app.
Fitbit is another popular wearable device that offers a variety of features, including sleep tracking, heart rate monitoring, and activity tracking. The Fitbit sleep tracker uses advanced sensors to track sleep metrics, including sleep stages, heart rate, and respiratory rate. One of the benefits of the Fitbit sleep tracker is its ease of use, as it requires no additional wearables or devices.
Withings is a sleep tracker that is placed under the mattress and uses advanced sensors to track sleep metrics, including sleep stages, snoring, and interruptions. The Withings sleep tracker also provides personalized insights and recommendations to help users improve their sleep quality. One of the benefits of the Withings sleep tracker is its ease of use, as it requires no additional wearables or devices.
Sleepon Go2Sleep is a sleep tracker that is worn on the finger and tracks a variety of metrics, including sleep stages, heart rate, and oxygen saturation. The Sleepon Go2Sleep sleep tracker also provides personalized insights and recommendations to help users improve their sleep quality. One of the benefits of the Sleepon Go2Sleep sleep tracker is its price, as it provides adequate sleep data at a value. It is our favorite low cost Sleep wearable. Buy Sleepon Go2Sleep Here
Wellue O2ring is a sleep tracker that is worn on the finger and tracks a variety of metrics, including sleep stages, heart rate, and blood oxygen levels. The Wellue O2ring sleep tracker also provides personalized insights and recommendations to help users improve their sleep quality. One of the benefits of the Wellue O2ring sleep tracker is its ability to track blood oxygen levels, which can be an indicator of sleep apnea. The O2Ring is the best wearable for monitoring your oxygen saturation. Buy Wellue O2Ring Here
Benefits of Tracking Sleep
Tracking sleep can have a variety of benefits, including:
1. Improved sleep quality: By tracking sleep metrics, users can identify areas for improvement and make changes to their sleep habits to improve sleep quality.
2. Increased awareness: Sleep trackers can help users become more aware of their sleep patterns and the factors that may be affecting their sleep quality.
3. Personalized insights: Many sleep trackers provide personalized insights and recommendations to help users improve their sleep quality.
4. Better overall health: Getting enough quality sleep is crucial for overall health and well-being, and tracking sleep can help users achieve this goal.
Comparing and Contrasting Technologies
When it comes to sleep trackers, there are a variety of technologies available, including wearables, under-mattress sensors, forehead sensors, and finger sensors. Each technology has its own benefits and drawbacks, and it's important to choose a sleep tracker that fits your lifestyle and preferences.
In conclusion, tracking sleep can have a significant impact on our overall health and well-being. With the variety of sleep trackers available on the market, there is a tracker to fit every lifestyle and preference. Whether you prefer a wearable, under-mattress sensor, forehead sensor, or finger sensor, tracking your sleep can help you achieve better sleep quality and improve your overall health.
Non-exercise activity thermogenesis (NEAT) is a term used to describe the energy we expend during our daily activities that are not related to exercise. This includes activities such as walking, standing, fidgeting, and even typing on a keyboard. NEAT can have a significant impact on our overall energy expenditure and can play a role in weight management and overall health.
Here are some of the benefits of NEAT:
1. Increased energy expenditure: NEAT can increase our overall energy expenditure, which can help to promote weight loss and weight management. Even small increases in NEAT can have a significant impact on our energy balance over time.
2. Improved cardiovascular health: NEAT can help to improve cardiovascular health by increasing our daily physical activity levels. This can help to reduce the risk of heart disease, stroke, and other cardiovascular conditions.
3. Improved metabolic health: NEAT can help to improve metabolic health by increasing insulin sensitivity and reducing the risk of type 2 diabetes. This is because NEAT can help to improve glucose uptake and utilization in the body.
4. Improved mood and mental health: NEAT can help to improve mood and mental health by reducing stress and anxiety. This is because NEAT can help to increase the production of endorphins, which are natural mood-boosters.
5. Improved productivity: NEAT can help to improve productivity by increasing our daily physical activity levels. This can help to improve focus, concentration, and overall cognitive function.
There are a number of ways to increase NEAT in our daily lives. Some examples include taking the stairs instead of the elevator, standing up and moving around every hour, walking or cycling to work instead of driving, and incorporating more physical activity into our daily routines.
In conclusion, NEAT is an important aspect of our overall health and well-being. By increasing our daily physical activity levels through NEAT, we can improve our energy expenditure, cardiovascular health, metabolic health, mood and mental health, and productivity. So, get up and move around, and enjoy the many benefits of NEAT!
Body composition analysis is a crucial tool for anyone looking to improve their health and fitness. By measuring the amount of fat, muscle, and bone in the body, body composition analysis can help individuals set realistic goals and track their progress over time. There are several different types of body composition analysis techniques available, each with its own advantages and disadvantages. In this article, we will compare and contrast some of the most popular techniques.
Bioelectrical Impedance Analysis (BIA)
Bioelectrical Impedance Analysis (BIA) or the InBody is a popular technique that measures the resistance of body tissues to a small electrical current. This technique is non-invasive and can be performed quickly and easily. However, BIA is not always accurate, as factors such as hydration levels and body temperature can affect the results. It's important to follow the recommended instructions to improve the accuracy.
Rules and Considerations for best results:
Dual-Energy X-Ray Absorptiometry (DEXA)
Dual-Energy X-Ray Absorptiometry (DEXA) is a highly accurate technique that uses X-rays to measure bone density, fat mass, and lean mass. This technique is often used to diagnose osteoporosis and other bone-related conditions. However, DEXA is expensive and requires specialized equipment, making it less accessible for many individuals.
Hydrostatic weighing involves submerging the body in water and measuring the displacement of water to determine body density. This technique is highly accurate and can be used to measure body fat percentage. However, hydrostatic weighing can be uncomfortable and time-consuming, and it requires specialized equipment.
3D Scans like Styku
3D scans like Styku use advanced imaging technology to create a 3D model of the body. This technique is non-invasive and can be performed quickly and easily. 3D scans are highly accurate and can provide detailed information about body composition, including body fat percentage, muscle mass, and even posture. Additionally, 3D scans can track changes in body composition over time, making them an excellent tool for monitoring progress. While 3D scans like Styku may be more expensive than other techniques, they offer a high level of accuracy and convenience that can be well worth the investment.
In conclusion, there are several different types of body composition analysis techniques available, each with its own advantages and disadvantages. While each technique has its place, 3D scans like Styku offer a high level of accuracy and convenience that make them an excellent choice. Schedule your first Styku scan.
Snoring is a common problem that affects millions of people worldwide. While it may seem like a harmless annoyance, snoring can actually be a sign of a more serious underlying condition. In this article, we will explore the concern for snoring and why it is important to address this issue.
Snoring occurs when the flow of air through the mouth and nose is partially blocked during sleep. This can be caused by a variety of factors, including obesity, alcohol consumption, smoking, and sleep apnea. When left untreated, snoring can lead to a number of health problems, including high blood pressure, heart disease, and stroke.
One of the most common causes of snoring is sleep apnea, a condition in which the airway becomes completely blocked during sleep, causing the person to stop breathing for short periods of time. This can lead to a number of health problems, including fatigue, irritability, and difficulty concentrating during the day.
If you or a loved one is experiencing snoring, it is important to seek medical attention. Your doctor can refer you for a sleep study to determine the underlying cause of your snoring and recommend appropriate treatment options. You can also order your own Home Sleep Test to be connected with one of our specialists.
One of the most effective treatments for snoring and sleep apnea is continuous positive airway pressure (CPAP) therapy. This involves wearing a mask over the nose and/or mouth during sleep, which delivers a continuous stream of air to keep the airway open.
Other treatment options for snoring include lifestyle changes, such as losing weight, quitting smoking, and avoiding alcohol before bedtime. In some cases, surgery may be necessary to correct structural abnormalities in the airway.
In addition to the health risks associated with snoring, it can also have a negative impact on relationships. Snoring can disrupt the sleep of both the snorer and their partner, leading to tension and resentment.
If you or your partner is experiencing snoring, it is important to address this issue as soon as possible. With the right treatment, you can improve your health and quality of life, and enjoy a peaceful night's sleep.
In conclusion, snoring is a concern that should not be ignored. It can be a sign of a more serious underlying condition, and can lead to a number of health problems if left untreated. If you or a loved one is experiencing snoring, seek medical attention to determine the underlying cause and explore treatment options.
Damian Solorzano is Health and Wellness Influencer, Respiratory Specialist and Health Coach who is passionate about optimizing personal health.