“All diseases begin in the gut.” - Hippocrates The Second Brain The gut is sometimes called the “second brain” because it releases neurotransmitters that affect your behavior and mood. Additionally, it has about 70 to 80 percent of your immune system. Nutrients found in most vegetables contain potassium, dietary fiber, vitamin A and C, and folate (folic acid) which supports red blood cells creation. A diet...
"If it doesn't challenge you, it won't change you." - Fred DeVito  Compound Weightlifting Exercises To increase performance, strength, and size, these four exercises are on top of the list. Bench Press Squat Deadlift Military Press All these are compound exercises, meaning they all work multiple joints and muscle groups when performed. For example, the bench press activates the muscle groups in the chest,...
“The secret of change is to focus all of your energy, not on fighting the old, but on building the new.” – Socrates Alcohol As A Crutch and Social Lubricant Alcohol is no longer part of my life. As a freshman in college, I had my first taste of alcohol at a crazy party that was broken up by the police. Carefully tasting my...
“The Journey of a Thousand Miles Begins With One Step.” - Lao Tzu The Importance of Exercise To maximize your health, you must consume essential nutrients, have plenty of rest, and exercise regularly.  Depending on your fitness level, exercise could be as simple as taking a short walk to increase your heart rate and blood flow.   You don't need an intense workout such as heavy weightlifting or high-intensity...
“Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment.” - Buddha The History of Yoga The word yoga is derived from the root word “yuj” meaning “to add,” “to join,” or “to unite.” Although yoga can mean to yoke or to concentrate, it's a physical, mental, and spiritual practice that originated in...
“We are what we repeatedly do.  Excellence, then, is not an act, but a habit.” - Aristotle The Three Forms of Carbohydrate The three forms of carbohydrate are monosaccharides, oligosaccharides, and polysaccharides. To understand what each form is, let’s break them down into smaller components. Monosaccharides are simple carbohydrates because of their simple chemical structure with one sugar. They include glucose, fructose, and galactose...
“Great things are done in a series of small things brought together.” - Vincent Van Gogh Micronutrients Vitamins and minerals are micronutrients found in food that is essential for your optimal health and wellness. The wide range of vitamins and minerals are the building blocks for your body’s physiological processes. Foods Containing Vitamins The best option to obtain vitamins and minerals is by eating nutrient-dense foods. Here...
“Let food be thy medicine and medicine be thy food.” - Hippocrates Dietary Fat Dietary fat is the densest form of energy with nine calories per gram.   It's more than double of carbohydrate and protein with four calories.   Chemically, dietary fats consist of carbon atom chains that range from 2 to 22 in length. The state (liquid or solid) of the fat depends on...
"Sleep is that golden key that ties health and our bodies together." - Thomas Dekker The Different Stages of Sleep Sleep is about 30% of your life, averaging eight hours per day. But have you felt tired in the morning despite getting eight hours of sleep the night before? Low quality of sleep is your cause. During sleep, your brain goes into sleep cycles that alternate between non-rapid eye movement...
"I fast for greater physical and mental efficiency." - Plato What Intermittent-Fasting Is Let’s begin with what intermittent fasting (IF) is not. It's not about starving yourself. You can still drink low-calorie liquids such as coffee or tea. Water is definitely my favorite choice of beverage with zero calories. Intermittent fasting can range anywhere from 10 to 18 hours before consuming any food. Don't worry, the starvation...

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