Ashwagandha

Ashwagandha is a shrub that has been used for decades to reduce any stress or anxiety. This has been a trending topic on Tiktok, many say that taking Ashwagandha has helped drastically with reducing stress allowing them to get more done with ease.

Fact Or Fiction? FACT

This has been shown to help reduce stress and anxiety within many but it is not recommended to take daily. This should only be taken when needed, if you over consume this may begin to not have an affect on the body.

Bloom Greens

Bloom Greens are greens broken down into a powder consistency that goes into either your daily water, smoothie, etc to help reduce bloating and boost immunity. Creators from all kinds of social media promote Bloom Greens but the suspicion has risen on whether not this brand actually works or if influencers are only promoting because of paid promotions.

Fact Or Fiction? FICTION

The truth behind Bloom Greens is that many customers say they are unable to tell whether it works or not. It is said that Bloom Greens often does not show results but also does not make bloating worse. Bloom does help with boosting immunity such as helping customers get enough greens but medical professionals prefer that we eat whole foods instead and to get the nutrition straight from the source. 

Chlorophyll Water

Many have been adding Chlorophyll to their daily water, it has been believed to help with weight loss, improve your skin, detox the body and more.

Fact Or Fiction? FACT

The theory of weight loss has been varied but many results show that chlorophyll does help with weight loss if consumed correctly for example being consistent. While it is okay to drink this daily, it is recommended that you start off with low doses due to the reason that everyone’s bodies react differently. While chlorophyll has been proven to help with clearing up your skin, research shows that taking the topical form rather than the water will show more improvement. Lastly this has been shown to improve and clear out your gut, so far there are only positive effects behind taking chlorophyll. 

Creatine

Creatine is a compound created using three amino acids. Creatine is used to help the body with speedy recoveries, reduces muscle, bone and tendon cramping, and gives the body energy. Creatine does come with side affects such as long term heart problems so be aware of how much you are consuming, low dosages such as 3-5 grams a day for 18 months is recommended. Taking low dosages over long periods of time is preferred rather than taking high dosages in a short time period.

Fact Or Fiction? FACT

Creatine has been proven to work under the circumstances that one is taking correctly such as maintaining a healthy fitness and nutrition plan along with consuming it. Although this does work for many there are not many benefits for the older age group who uses creatine such as ages 65 and over.

Liquid IV Hydration

Liquid IV’s has been a growing way to get the body the hydration that it needs. Liquid IV is an electrolyte powder which aims to help the body hydrate and make up for any loss of electrolytes.

Fact Or Fiction? FACT

Using Liquid IVs has been shown to help the body with hydration and is recommended to be used when one is feeling ill or dehydrated. As shown on social media this is also a good solution to those who need help curing a hangover, stress and anxiety. Although this does work, it is recommended that you still aim to get hydrated by consuming your daily water rather than relying mainly on Liquid IVs.

Ozempic 

The rise of Ozempic has been very influential on social media recently, this is a medication considered as semaglutide that helps with those diagnosed with diabetes. Ozempic usage has been used mainly by celebrities for many of the wrong reasons such as weight loss but now is starting to make its way into our communities. This is used by injecting the medication into your body weekly, although this does result in rapid weight loss it is heavily enforced that this should be used only for real medical reasons.

Fact Or Fiction? FICTION

While Ozempic does show weight loss results, it is not recommended to be taken for this reason. This medication is strictly used for diabetes only, it has many side effects such as nausea, vomiting, diarrhea, stomach pain and constipation. Taking Ozempic without the need to or without the guidance of health professionals can be very dangerous and damaging to the body. 

Parasite Cleanse 

The Parasite cleanse is supposed to be a form of detoxing by using supplements to help clear the body of any parasites. Many have been trying this at home but it is better to have this recommended and done by a healthcare professional. Those who take part in this cleanse are recommended to leave alone fast foods, gluten, dairy, etc and aim towards healthier options on top of taking the provided antibiotics to help ensure recovery.

Fact Or Fiction? Neutral

Using any commercial parasite cleanses have not been effective on most due to people not actually having any parasite infection to clear while as those who do are more than likely to get results. This has been shown only to help those who are actually infected with parasites, any other usage without diagnosis is just the use of unneeded supplements. 

Sea Moss

Sea moss is rumored to have lots of benefits such as muscle strengthening, clearing the gut, constipation, etc. Sea moss contains chlorophyll and omega 3 fatty acids which helps with detoxing.

Fact Or Fiction? FACT

Many have begun to consume sea moss in hopes of digesting and clearing out the body. Some people mix sea moss into food or either take it by itself. It has been proven that sea moss actually does improve health in certain areas and even can prevent Parkisons disease. Although this is beneficial it is recommended that sea moss is not taken daily.

75 Hard Challenge 

The 75 hard challenge is an intensive lifestyle shift for many people. This consumes tasks such as reading, working out, giving up fast foods and alcohol, etc. Although this challenge consist normal task, many fail to realize how much technology serves as a distraction from every day activities. This challenge helps connect with yourself and others, improve your fitness, health, and mental strength.

Fact Or Fiction? FACT

Although there were many worries that this challenge may be unhealthy, it actually has many benefits that aim to help the body mentally and physically. This challenge consists of working out twice a day for 45 minutes at a time, drinking 4 liters of water a day, sticking to healthy eating, and getting your mind active. This helps create healthy habits for the body and promotes a healthier lifestyle overall such as teaching / training participants to learn self discipline. 

After a Night of Drinking

You are probably highly familiar with the typical hangover that comes with a fun night of drinking, but, have you ever experienced increased feelings of stress and anxiety the morning after? This emotional feeling is so common that it has actually been named, “hangxiety”. Although there is no one reason why this feeling occurs, similarly to why there is no single cause of anxiety, doctors do have some theories! Firstly, according to Joseph Janesz, PhD, LICDC, after someone drinks alcohol, they will later undergo a withdrawal or a detox: it can actually take up to 8 hours to complete this withdrawal period. So, it is extremely common to feel excessively anxious or nervous during this time. 

Another reason could include the dehydration that comes with drinking excess alcohol. Dehydration is actually linked to feelings of fear and anxiety as the lack of water within your body can add stress to the body. Moral of the story, do not forget to drink a ton of water, whether you are drinking alcohol or not!

 Another reason could involve the poor decision-making that may come with drinking alcohol. I am sure many of us have made decisions that we may not normally make when not drinking alcohol. This may include “embarrassing” decisions, opting to overeat, or any other behavior that may be altered from drinking too much. Waking up in the morning and remembering those decisions can easily cause feelings of stress and anxiety. 

Overall, this is not to say you should not enjoy a night out with your friends and have a glass of wine or so. But, do be mindful that alcohol is a very common anxiety trigger. 

Late At Night

Do you ever notice that once it gets dark out, or once it is time to crawl into bed and relax, your mind suddenly races? It is actually extremely common to feel more anxious at night. So, why is this? One very large possibility is that at night you do not have the distractions provided for you during the daytime. Once you are in bed, alone with your thoughts, it is very easy for your anxiety to intensify and your mind to wander.

There is also the added factor of anxiety over not being able to fall asleep. As your melatonin levels increase during the night, the increased anxiousness may disturb your sleep cycle, allowing you to stress about the inability to fall asleep that night and the nights to come. If this is relatable to you, you are not alone! There are plenty of remedies available to ease your stress and anxiety at night, such as meditation, drinking warm tea or milk, putting away your electronics, or reading something light and happy before bed. For those who struggle with evening anxiety, something that may help is watching a tv show that is familiar or a comedy before bed and even writing down a plan for the next day to clear the mind. 

Ultimately, however, it is a very individual process finding what makes you feel safe and comfortable, so play around with calming night routines!

Health Symptoms

Another very common anxiety trigger, that everyone on this planet has probably experienced during COVID-19, is health anxiety. Typically, health anxiety is when someone who is mostly healthy worries that they have symptoms of some kind of sickness. This type of anxiety can certainly vary depending on the person; some people who truly suffer from health anxiety may undergo unnecessary testing or physician care, while others may constantly silently worry that they will develop a disease. Actually, 4-5% of the population suffers from health anxiety, and as we are all still uncertain about COVID-19, the number has probably risen. Especially during this time, it is really important to talk about how common health anxiety is and how to treat it! If this is something that you relate to, it may be helpful to seek help and identify your own triggers. 

Spending Too Much Time Alone

Although it is highly beneficial to get comfortable being by yourself, spending too much time alone can easily cause feelings of worry and anxiousness. According to Dr. Salcedo, an MD, a psychiatrist and the Medical Director of The Ross Center  “if you’re unoccupied, your anxiety has space to grow.” Spending too much time alone can lead to feelings of isolation, which can truly have a negative emotional impact. Further, social interaction is just as important as taking space for yourself, make sure to try to balance the two!

Nothing At All!

This prompt may seem confusing, but many people actually experience feelings of anxiety when doing activities that are extremely normal within their daily life; everything may seem to be absolutely fine, but it is not uncommon to still constantly feel stressed! This may be the most frustrating anxiety trigger, as you cannot determine the specific cause. However, a large reason as to why we experience anxiety is because we do not know our personal triggers, leading us to believe that these feelings stem from no apparent reason. Sometimes our sympathetic nervous system allows our body to have a strong reaction, even when we are not physically in danger. So, our bodies may react before our mind understands what is actually going on. 

There are countless anxiety triggers, and many of them can be individual to you! Anxiety disorders are the most common illness in the U.S and affects 40 million adults annually. So if you ever think you are alone with your feelings of anxiety, you absolutely are not! It is highly beneficial to learn about your own anxiety triggers so you can begin easing your symptoms.

How to Cope With Anxiety

Again, although coping mechanisms for issues of anxiety may be entirely individual, there are certainly helpful tips for the next time you experience an anxiety trigger. 

Try admitting that you are anxious, or experiencing certain uneasy feelings, and tell someone about it! So often we have too much pride to admit to others, and sometimes ourselves that we are struggling. But, this resistance only hurts us in the end. 

Take a walk outside and listen to your favorite music. Walking, in general, can be very soothing, especially if you are around nature. It is important to do whatever feels best for your body and mind doing high-stress scenarios, whether that be listening to music, watching a tv show, drawing, or anything else!

Stop whatever you are doing and go get some fresh air. Often we are so busy with deadlines and tasks that we do our anxiety multiplies. It can be very helpful to step away from anything you are doing and take time to acknowledge your anxiety. Also, getting some fresh air can be extremely calming and give you the chance to breathe.

Virtualize yourself in a calm situation. Sometimes when you feel overwhelmed it can be helpful to take a few deep breaths and imagine yourself peaceful and calm. Whether you picture yourself swimming in the ocean, laughing with friends, or taking a peaceful walk, just remind yourself that you can get to that calming place again. 

Write down your thoughts! Sometimes writing your negative thoughts down will help get them out of your head. It also may be helpful to write a list of things you need or want to do, to help you feel less stressed and more organized.

All in all, anxiety is very individual and can be triggered and relieved in very different ways. If these coping mechanisms do not work for you, there are many other ways to relieve stress and anxiety, you just need to try them out! Something that is entirely random, but works for some people when they feel overwhelmed, is grocery shopping! So, be gentle to yourself and remember that everyone experiences forms of anxiety as well.

In this article, we’ll explore ten effective and accessible natural remedies for relieving muscle soreness. From time-tested remedies like Epsom salt baths to emerging favorites like tart cherry juice, each remedy offers its unique blend of benefits to soothe sore muscles and support overall recovery. Whether you’re a seasoned athlete, a weekend warrior, or simply someone looking to ease the discomfort of daily activities, these remedies provide valuable options for enhancing your post-workout or post-activity recovery routine.

Join us as we delve into the science behind these natural remedies, discover how they work to alleviate muscle soreness, and learn practical tips for incorporating them into your daily routine. With these remedies at your disposal, you can bid farewell to muscle soreness and embrace the joy of movement with renewed vitality and comfort. Let’s embark on the journey to a happier, healthier, and pain-free you!

Epsom Salt Bath

Soaking in a warm bath with Epsom salts can help relax muscles and alleviate soreness. Epsom salts contain magnesium sulfate, which can be absorbed through the skin and aid in muscle relaxation and recovery.

Along with magnesium absorption, epsom salt baths have the ability to reduce inflammation, improve circulation, and reduce stress. Better circulation promotes the delivery of oxygen and nutrients to muscle tissues, while also aiding in the removal of waste products and toxins that accumulate during exercise. Enhanced circulation can facilitate the healing process and alleviate muscle soreness more quickly.

The warm water combined with the magnesium in Epsom salt can help promote feelings of relaxation and reduce stress levels. Lowering stress and tension can indirectly alleviate muscle soreness by promoting overall relaxation and well-being.

Herbal Supplements

Turmeric

The active ingredient in turmeric, called curcumin, has anti-inflammatory properties that can help reduce muscle inflammation and soreness by inhibiting inflammatory enzymes and molecules. 

By decreasing inflammation, turmeric can help alleviate muscle soreness caused by exercise-induced inflammation and promote faster recovery. Additionally, turmeric has antioxidant properties that can neutralize harmful free radicals generated during exercise, further supporting muscle health and recovery.

Ginger

Ginger contains bioactive compounds called gingerols and shogaols, which also possess anti-inflammatory and antioxidant properties. Like turmeric, ginger can help reduce inflammation in the body, which contributes to muscle soreness after exercise. 

It has been shown to inhibit inflammatory pathways and decrease levels of pro-inflammatory cytokines, helping to alleviate muscle pain and discomfort. Ginger may improve blood circulation and muscle recovery by increasing blood flow to the muscles., which in turn, facilitates in the delivery of oxygen and nutrients needed for repair and recovery. 

Magnesium

Magnesium is an essential mineral involved in muscle function and relaxation. Low levels of magnesium may contribute to muscle cramps and soreness. Taking a magnesium supplement or incorporating magnesium-rich foods like nuts, seeds, and leafy greens into your diet can help alleviate muscle soreness.

It is involved in the production of adenosine triphosphate (ATP), which is the primary energy currency of cells. Normal magnesium levels are the backbone for efficient energy metabolism in muscle cells, ensuring enough energy needed for contraction, relaxation, and repair processes. 

Arnica

Arnica is a plant-based remedy commonly used for treating bruises, sprains, and muscle soreness. It contains compounds, such as helenalin and flavonoids, which aid in anti-inflammatory properties. Applying arnica gel or cream topically to the affected area may help reduce inflammation and relieve pain. 

It can reduce bruising by promoting circulation and reducing inflammation by supporting the body’s natural healing mechanisms. Arnica can provide relief from muscle aches and discomfort by inhibiting pain receptors.

Tart Cherry Juice

Tart cherry juice is rich in antioxidants, including vitamin C and polyphenols. This helps in combating oxidative stress in the body. Oxidative stress may contribute to muscle damage and soreness during and after exercise.Cherry juice helps protect muscles from oxidative stress. 

Tart cherry juice, also, contains melatonin, a hormone that regulates sleep-wake cycles. Good sleep quality and duration is essential for muscle recovery and overall well-being. Cherry juice is also beneficial for joint health. It can reduce stiffness and joint pain, making it a valuable commodity for those with arthritis or other inflammatory conditions.

Peppermint Oil

Peppermint oil contains menthol, which can produce a cooling sensation. This aids in providing immediate relief through numbing the area. Menthol acts as a muscle relaxant, which helps alleviate tension and tightness in sore muscles. 

It can improve blood flow through the facilitation of oxygen and nutrients deliverance needed for repair and recovery. Peppermint oil can decrease inflammation which allows for a faster recovery. 

Coconut Oil

Coconut oil contains medium-chain triglycerides (MCTs) that can be absorbed quickly by the body and used as a source of energy. Massaging coconut oil into sore muscles may help improve circulation and reduce inflammation. 

It can aid in moisture retention because it contains fatty acids, such as lauric acid. This helps prevent dryness of the skin and provides a soothing and lubricating effect. 

Heat Therapy

Applying heat to sore muscles can help increase blood flow, relax tense muscles, and alleviate soreness. When heat is applied to sore muscles, it can cause blood vessels to dilate, allowing more oxygen and nutrients to reach the affected area. That increase of blood flow, in turn, helps flush out metabolic waste products, such as lactic acid. 

Heat essentially “thaws” a “frozen” muscle and allows it to relax, therefore reducing muscle soreness and improving flexibility. Using a heating pad, warm compress, or taking a warm bath can provide relief from muscle discomfort. Various heating methods at home will help reduce pain and provide immediate relief. 

Foam Rolling

Foam rolling, also known as self-myofascial release, involves using a foam roller to apply pressure to tight or sore muscles. This versatile tool can enhance overall performance, allowing a more pain-free day. Foam rolling can help release tension, improve flexibility, and reduce muscle soreness after exercise.

It can help break up adhesions and scar tissue that results from muscle overuse, injury, or poor posture. By targeting areas of muscle tensions and trigger points, a foam roller can alleviate muscle stiffness and soreness. 

Protein-Rich Foods

Consuming protein-rich foods post-workout can aid in muscle recovery and reduce soreness. Protein provides the building blocks necessary for muscle repair and growth.These foods that are low in carbohydrates and high in quality protein can help regulate blood sugar levels. Stable blood sugar levels support optimal muscle repair and can reduce soreness after an exercise. 

It is important to consume protein after an exercise as it will help maximize muscle protein synthesis, which aids in a faster recovery and, therefore, reducing muscle soreness. Include sources of lean protein such as chicken, salmon, eggs, tofu, greek yogurt, quinoa, cottage cheese, and lentils in your post-workout meals. Protein bars and protein shakes are also a great source of protein and work great as a snack and/or meal replacer. 

These remedies offer holistic approaches to muscle soreness relief, addressing both the physical discomfort and underlying factors contributing to muscle fatigue and tension. Whether you prefer topical treatments like arnica gel and peppermint oil or dietary supplements such as magnesium and turmeric, finding the right combination of remedies for your body can support overall muscle health and enhance your fitness journey.

It’s essential to listen to your body, stay hydrated, and prioritize rest and recovery to optimize the benefits of these natural remedies. While these remedies can provide relief for mild to moderate muscle soreness, it’s important to consult with a healthcare professional if you experience severe or persistent pain, especially if it interferes with your daily activities or exercise routine.

These natural remedies can be effective for relieving muscle soreness and promoting recovery after exercise or physical activity. However, it’s essential to consult with a healthcare professional before trying any new remedies, especially if you have any underlying health conditions or concerns.

Inspired by ‘blue zones’: 7 daily habits to live a longer, healthier life – NPR

‘I Spent 36 Hours At A Longevity Summit. Here’s What I Learned About Life…And Death’- Women’s Health Mag

The 7 Keys to Living Longer and Healthier- New York Times

Study: Humans Will Break the Longevity Record- Men’s Health Magazine

Over nearly 80 years, Harvard study has been showing how to live a healthy and happy life – Harvard Gazette

Humans Could Live up to 150 Years, New Research Suggests – Scientific American

Want to Live Longer? Science Says to Do These 5 Things – Time Magazine

3 Ways to Take Care of Your Mental Health as You Get Older – Self

5 Legit Ways to Slow Down Your Body’s Aging Process – Shape

8 healthy habits that may add 24 years to your lifespan – Medical News Today

You May Be At Risk For Metabolic Syndrome/Obesity

When you eat late at night, you may be at risk for metabolic syndrome or obesity. Late-night eating is associated with either eating high fat or low nutrient food which puts you at risk for this syndrome. These metabolic syndromes may include diabetes or heart disease. Did you know that your eating habits have a strong relationship to obesity? Yes! When you eat too fast or too much, it can cause rapid weight gain. This is because the calories are stored in your body as fat rather than being burned throughout the day. According to experimental research done by experts, women are at higher risk of metabolic syndrome based on their eating habits while in men there is no correlation. When you eat late at night, there is an increase in hunger and a decrease in your leptin levels, which puts you at risk when it comes to obesity. So, when you want to have a midnight snack, think about how this will affect your body in general. A study by researchers at Northwestern University found that eating closer to sleep may lead to weight gain due to higher total daily caloric intake and a greater number of eating occasions.

It Increases Your Blood Sugar Levels

Eating late at night can disrupt your blood sugar levels leading to diabetes. Based on an experiment conducted by professional experts, a late-night dinner may lead to higher blood glucose levels. When you eat at night time and wake up in the morning your blood sugar tend to rise. Our body has a natural circadian rhythm and when you eat late, you can be distorted with your natural rhythm which may lead to diabetes.This could also affect glucose balance and insulin responsiveness. There is a correlation between our eating habits and possibility of getting diabetes. Diabetes occurs when an increase in blood sugar level stems from the body’s failure to produce insulin. For example, a person with diabetes will have more complications because their body is already suffering from handling low blood sugar levels. Now if a diabetic person eats late at night, it can damage their glucose tolerance overnight leading to hyperglycemia. Did you know that one of the common causes of diabetes is an unhealthy eating pattern? Well now you know thanks to the HFR team!

Furthermore, a study published in the journal Diabetes Care found that individuals who consume late-night meals have a higher risk of developing impaired glucose tolerance and type 2 diabetes. This study highlights the importance of maintaining regular eating patterns to support overall metabolic health.

May Affect Digestion

When you lie down to go to sleep after having a late-night snack, you may have problems with digestion. This is because it is quicker for acid in the stomach to come back up into your esophagus, which may lead to heartburn or irritation. According to several studies, you are more likely to burn less calories when you sleep than when you are awake because the process of metabolism is slowed down. The food you consume late at night takes a longer time to digest which can also lead to bloating when you wake up in the morning. A person who continues to eat late at night is at risk for gastrointestinal issues. We may wonder, well it’s just food, how can this happen? This happens because you are putting too much pressure on your digestive system and exposing it to stomach acid which may lead to swelling, burning or damage to the stomach wall and throat. 

A study published in the American Journal of Gastroenterology found that late-night eating can exacerbate symptoms of gastroesophageal reflux disease (GERD), further emphasizing the risks of eating close to bedtime. Another study in the journal Current Opinion in Clinical Nutrition and Metabolic Care highlighted that nighttime eating is associated with metabolic dysregulation and increased risk of obesity and related health issues.

It Can Disturb Your Sleep Pattern

Eating too much or sugary snacks may cause you to wake up frequently overnight. Digestion takes a long process, now imagine eating food with high fat or heavy meals before you sleep. Based on the result of experiments done by experts, it was concluded that food eaten near bedtime has a negative effect on sleep quality. Food with high calories and carbohydrates eaten before bedtime can increase the time it takes to fall asleep. Ideally, eating these meals approximately 4-5 hours before bedtime can decrease the time it takes to fall asleep. This will cause you to avoid restlessness while you are asleep. When you eat right before your bedtime, you are overworking the muscles that digest your food when they should be resting, this then causes your body to reach hence why you frequently wake up during your sleep. If you want a better sleep quality, remember to always avoid that late bedtime snacking. A study published in the British Journal of Nutrition found that eating or drinking less than one hour before bedtime is associated with longer sleep duration but increased wakefulness after sleep onset (WASO), highlighting the importance of avoiding late-night meals for uninterrupted sleep.

It Causes You To Make Unhealthy Food Choices

Late-night cravings cause you to make poor food choices. Most people eat unhealthy foods such as beverages, caffeine, or sugary snacks right before bedtime. Emotional eating is another reason for people making unhealthy food choices at night time. They tend to crave high calorie food to either cope with stress or loneliness. Eating a balanced diet is the way to go! For example eating too much or little protein can cause you to have a low sleep quality. According to research, low-energy food is not harmful to the body and is known to protect your cardio-metabolic health. Eating good quality food may be able to reverse the complications of eating late at night. Food such as fruits and vegetables is known to produce better sleep quality. Whenever you get the urge to eat past your bedtime, make sure to include healthy food options such as fruits or vegetables into your diet! Ideally it is not advisable to eat late at night but it is recommended that a healthy food option is much better rather than a low quality food.

Every live performance is surreal and should be cherished. If you’re looking to have a great time and break a sweat, these are the artists you should see on your next concert adventure.

Chappell Roan

Chappell Roan is a new up and coming artist. Her popularity has exponentially grown throughout just a short period of time. From her sold out concerts to her extremely large crowds at events like Coachella. She has been killing it as an artist in this industry. Not only is Chappell Roan an artist who is inspired by people like Bowie, Kate Bush, Stevie Nicks and the entire drag community, she is a vocal advocate for standing up for what she believes in. She is changing the narrative in Hollywood by teaching everyone that speaking up for yourself is not only brave but a basic right.

Chappell’s concerts are electric. The artist is never standing still when she’s singing, but rather running around in circles and bouncing on her feet through every single song. She has spoken out on her TikTok platform about cardio vocal training, and how it has helped her be the performer that she is today. If you are looking for a fun resurgence of pop music that’ll keep you on your feet, then Chappell Roan is the artist for you.

Song Recommendation That’ll Double As Your Workout Session: HOT TO GO!

Taylor Swift

Taylor Swift is one of the music icons of our lifetime. Swift’s career is on almost a 20 year run with her debut self titled album having come out in the year 2006. Her popularity was large, but has only grown since then making her a top charting Billboard artist time, and time again. Her vulnerability and self written lyricism is empowering and has made her an individual who will stand out in the music industry for generations to come.

As for her concerts, it is clear that she is somebody who values her fans. With her most recent tour, the Eras tour, having 46 songs and running, nearly 3 hours and 15 minutes, Taylor is building endurance like no other artist. With almost every song holding extreme choreography, Taylor, Swift‘s concerts are nothing shy of an extreme workout. No matter how you feel about her music, you must give the legend credit where it is due.

Song Recommendation That’ll Double As Your Workout Session: Down Bad

Florence Welch

If you could conjure up a mythical singing fairy in your mind and make that person come to life, that is Florence Welch. She brings a genre of Gothic folk pop to life that is guaranteed to make you feel like you are running through a field of flowers in a different time period, which is exactly the vibe of her concerts. Welch makes sure every corner of her stage feels her presence, and through this, her concert doubles as a workout.

 She is most known for the song dog days are over, and performs it in a way which brings a sort of cosmic energy to life. Her melodramatic, dark lyrics are intertwined with hypnotic melodies that make her a very unique artist of our generation.

Song Recommendation That’ll Double As Your Workout Session: Dog Days Are Over

Lil Uzi Vert

Lil Uzi Vert brings a fresh vibe to rap music. His energetic moves and fun lyrics ensure both him and his audience a guaranteed sweat post concert. He is an artist who makes sure that his fans are entertained and included. That mosh pit energy is definitely highlighted here.

Song Recommendation That’ll Double As Your Workout Session: Money Longer

Lady Gaga

Lady Gaga is a generational icon. She has been making music since the early 2000s and has remained a legend since then. Her tiny stature and loud personality has made her unique in this industry. Her concerts have a very heavy dance influence engulfed into them. This makes the concert going experience for both her, and her audience quite the workout.

Song Recommendation That’ll Double As Your Workout Session: Monster

Olivia Rodrigo

Olivia Rodrigo started her career in a show called Bizaardvark on Disney Channel. Her starting career allowed her to blossom into adulthood. Shortly after her run on the show, she was offered to star in High School Musical: The Musical: The Series on Disney+. Thich allowed her to showcase her abilities as a singer. With a couple hits coming off of the show like All I Want, she was able to begin to pursue her dreams. Rodrigo’s debut album Sour came out in 2021 and marked the beginning of her new found fame in alternative pop music.

Her music represents a contextualization of what it feels like to be a teenage girl. Her music tells a story, and that is why many fans can relate and feel very understood through her lyricism. Although she has many hits that are very soft-spoken and calm, she is also known for bringing a sort of rage to stage. A big part about experiencing youth is expressing emotions. Olivia Rodrigo captivates this perfectly through her singing career. She is constantly jumping around on the stage and singing simultaneously. This serves to prove her style as a concert that doubles as a workout session. Her fans also are able to get on their feet and experience the same level of emotion that she does making it multi-purpose for excitement and engagement.

Song Recommendation That’ll Double As Your Workout Session: Obsessed

Billie Eilish

Billie Eilish has marketed off of having a very significant and unique sound. She has a very wide range and she can accomplish anything musically. From her song Bad Guy with very catchy, upbeat and playful lyric structures to her song What Was I Made For that was marketed for the Barbie movie that signified the self confusion that comes with being a woman, she truly has a wide range of talent.

Although Billie has a lot of sad, emotional songs, when she puts on a concert, she makes sure her audience is able to feel the raw anger, excitement, and sadness that all goes into building her albums. Whenever a song comes on that has a beat or a more uplifting light tone, Billie is on her feet, jumping up-and-down, while she screams her lungs out. A Billie Eilish concert is guaranteed to leave you fulfilled and exhausted.

Song Recommendation That’ll Double As Your Workout Session: Lunch

Justin Timberlake

A 90’s heartthrob with a generational talent. Justin Timberlake is known for his influence in music and dance. Every concert he puts on, he makes sure to have quite elaborate dance routines incorporated. Whether you know him as a solo artist or from his days in the band NSYNC, he has always brought the energy. 

Timberlakes iconic concerts are guaranteed to bring the heat. With the booming pop music and the well rehearsed routines, this concert will definitely give you a workout. 

Song Recommendation That’ll Double As Your Workout Session: Infinity Sex

BTS

BTS is a Korean pop boy band that performs most of their songs in Korean, but also dabbles in English, Japanese and Spanish. They have built a name for themselves on their incorporations of dance moves with music. 

The level of movement is unmatched at a BTS concert. Both the singers and the audience should be on their feet working up a sweat the entirety of this concert. 

Their intricate choreography and vibrant performances allow them to stand out as performers while also keeping them in fine shape. 

Song Recommendation That’ll Double As Your Workout Session: Dynamite

Beyoncé

Beyoncé Knowles is an American singer, songwriter, and actress known for her powerful voice, dynamic performances, and influential presence in pop culture. She first gained fame as a member of Destiny’s Child, one of the best selling girl groups ever. Regardless of what point of her career Beyoncé was in, she was always bringing the energy to the stage. Beyoncé is also recognized for her groundbreaking performances, such as her iconic Coachella set in 2018, dubbed “Beychella.” Beyond music, she is an advocate for social justice, women’s rights, and racial equality.

Her choreography and electric moves on stage are a way for her to build stamina and endurance. Her concerts are definitely high level cardio.

Song Recommendation That’ll Double As Your Workout Session: Mi Gente

Preparing foods differently

Vegetables can be fresh, boiled, steamed, roasted, air-fried, mashed, pickled, stir-fried, and more. The list goes on! Try different seasonings such as adding garlic, onions, ginger, or sauces. You can mix healthy ingredients into their favorite dishes like pasta and pizza to help children become accustomed to new flavors. Mixing up mealtime with different dishes provides a more well-rounded diet and also allows children to try new foods routinely.

Reward Positive Eating Habits

Children love rewards, and parents can use this to their advantage to encourage healthy eating. Rewarding children for eating healthy foods, such as vegetables and fruits, can be a great way to encourage better eating habits. Rewards can come in the form of praise, stickers, or even a small treat. It is important to ensure that the rewards are not too unhealthy, such as sugary snacks or candy, as this can lead to poor eating habits. Rewards can also be used to encourage variety in their diet. By rewarding children for trying new foods, they will be more open to trying different meals and flavors. This can help to expand their palates and help them to enjoy a balanced diet.

Plating foods differently

The appearance of foods can make a difference. Try putting their meal on a different plate or organizing their food in different orientations like coins or strips. Younger children may find comfort in exploring new foods through play, such as squashing, smelling, or stacking. 

Provide Structure

Children can struggle with structure and consistency. Providing structure and a routine around meal times can help children to develop better eating habits. Establishing regular meal times and providing healthy snacks in between can help children to understand when they are supposed to eat and what is considered a healthy snack.Parents should also limit distractions during meal times. Watching television, playing video games, or using phones can take away from the focus on eating. Creating a pleasant and quiet atmosphere can encourage children to be more mindful of their meals and focus on their food.

Role modeling of healthy eating habits and choices

Children are always watching and learning from their parents, so it is important for parents to model healthy eating habits. Children are more likely to eat healthy foods if they see their parents eating them as well. This can also help to show children that healthy foods can be enjoyable. Parents should also be mindful of their own snacking habits. Eating unhealthy snacks in front of children can send the message that those types of food are acceptable. Instead, parents should opt for healthier snacks, such as fruits and vegetables, when they are in the presence of their children. Avoid punishing or bribing your child to eat healthier which can backfire and develop a skewed value system in foods. Instead, if you show your personal enjoyment in eating healthy foods, your child will be more willing to try them. Instead of banning junk foods outright, educate your child about moderation and the importance of nutrition.

Make Eating Fun

Making eating fun can be a great way to encourage children to eat healthy foods. This can be done by letting children help to prepare meals, allowing them to choose which fruits and vegetables they want to eat, or presenting their food in creative ways. Doing this can make meal times more enjoyable, and children are more likely to eat their food if they played a role in its preparation. Parents can also use this as an opportunity to teach their children about nutrition. Explaining the benefits of different food groups and how they contribute to their health can help to encourage children to eat healthier.

Involve Children in Grocery Shopping

Inviting children to help with grocery shopping can be a great way to promote healthy eating. This can be done by allowing children to pick out their own fruits and vegetables, or by discussing the nutritional value of different foods. Doing this can help children to understand why healthy foods are important and give them an active role in their diet. Parents should also be mindful of the food they are buying for their children. Opting for healthy snacks and meals instead of processed and sugary foods can help to encourage better eating habits. It can also be beneficial to read nutrition labels when grocery shopping to ensure that the food being bought is healthy.

Involve your child in the meal preparation 

Cooking with your child is a fun bonding activity! A child who is involved in selecting and preparing their foods will enjoy eating more. Allowing your child to pick what they would like to eat from a list of healthy options encourages healthy decision-making. Take the time to teach them about each food. Fostering a love for healthy food starts with fostering a healthy relationship with your child.

Offer Variety

Offering children a variety of foods can help to encourage healthy eating. This can be done by providing a variety of fruits and vegetables, as well as different proteins and grains. By introducing children to different flavors and textures, they are more likely to find foods that they enjoy and be more willing to try new things. You should also keep in mind that children may need to try a food multiple times before they learn to like it. It can be helpful to serve a food multiple times, or in different ways, before giving up on it.

Don’t give up

Repetition is key! Most children will resolve their behavior over time as they are exposed to a wider range of foods through increasing social interactions, independence, and autonomy.

Practice patience

We get it! Picky eaters are challenging. Just remember that young children are learning something new every day. Childhood is a precious time and needs to be nurtured. Picky eating is a common stage of development. Forcing new foods onto a child is counterproductive and can actually increase the likelihood of picky eating. It is important for parents to facilitate healthy eating practices in a healthy, happy manner to prevent more serious eating disorders from developing in their children.

Healthy eating habits are important for children to develop, and parents can use these seven feeding practices to promote healthy eating in their children. By rewarding positive eating habits, providing structure, making eating fun, modeling healthy habits, involving children in grocery shopping, offering variety, and avoiding pressure, parents can help their children to develop positive long-term eating habits. Remember, children do not understand the importance of eating healthily which is why it is imperative for parents and caregivers to encourage children to follow nutritious dietary guidelines. When fussy eating is causing nutrition deficit or excessive problems, it is best to bring the child to the pediatrician to diagnose and alleviate the symptoms.

In this article, we’ll explore the top healthier pasta alternatives that will leave you feeling satisfied without sacrificing nutrition.

Zucchini Noodles (Zoodles)

Zucchini noodles, or “zoodles,” have become a popular low-carb alternative to traditional pasta. Made by spiralizing fresh zucchini into noodle-like strands, zoodles are naturally gluten-free, low in calories, and high in nutrients like vitamin C and potassium. They are an excellent option for anyone following a low-carb or keto diet, and they add a refreshing, light taste to any dish.

• Health Benefits: Low in calories and carbs, high in water content, rich in vitamins.
• Best Served With: Light sauces like pesto, marinara, or olive oil with garlic and herbs.

Spaghetti Squash

Spaghetti squash is another fantastic vegetable-based pasta alternative. When cooked, the flesh of the squash easily shreds into spaghetti-like strands. Not only is it lower in calories and carbs than regular pasta, but it’s also rich in fiber, vitamins A and C, and other antioxidants that promote overall health.

• Health Benefits: High in fiber, low in carbs, and a great source of beta-carotene.
• Best Served With: Heavier sauces like Bolognese or Alfredo to complement its mild flavor.

Chickpea Pasta

Chickpea pasta has become a favorite among those looking for more plant-based protein in their meals. Made from ground chickpeas, this pasta alternative is gluten-free, higher in protein and fiber, and lower in carbs than traditional pasta. It’s perfect for anyone who wants to add more nutrients to their diet without compromising taste.

• Health Benefits: High in plant-based protein and fiber, gluten-free, helps with digestion.
• Best Served With: Mediterranean-inspired dishes like roasted vegetables, olives, and olive oil-based sauces.

Lentil Pasta

Lentil pasta, made from red or green lentils, is another excellent option for those seeking a gluten-free, high-protein, and fiber-rich alternative. With a similar texture to traditional pasta, lentil pasta is packed with vitamins, minerals, and antioxidants that support heart health and muscle recovery.

• Health Benefits: High in protein and iron, rich in fiber, and supports heart health.
• Best Served With: Tomato-based sauces, or creamy avocado and lemon for a fresh twist.

Quinoa Pasta

Quinoa pasta is a popular choice for those with gluten sensitivities and is rich in protein, fiber, and essential amino acids. Quinoa is known for its impressive nutrient profile, making quinoa pasta a great option for maintaining steady energy levels throughout the day. It’s also a good source of magnesium, which supports muscle and nerve function.

• Health Benefits: High in protein and fiber, gluten-free, packed with essential amino acids.
• Best Served With: Light sauces or as a base for nutrient-rich salads with vegetables and olive oil.

Brown Rice Pasta

Brown rice pasta is a healthier, whole-grain alternative to white pasta. It’s naturally gluten-free and retains more nutrients than traditional pasta, including fiber, manganese, and selenium. The higher fiber content helps keep you full longer and supports a healthy digestive system.

• Health Benefits: Whole-grain, gluten-free, high in fiber, and helps regulate blood sugar levels.
• Best Served With: Simple olive oil and garlic or robust tomato-based sauces.

Black Bean Pasta

Black bean pasta is a relatively new alternative that’s high in plant-based protein and fiber. Made solely from black beans, it’s packed with nutrients like iron, magnesium, and calcium, and has a unique, slightly nutty flavor. It’s great for those looking to reduce their carb intake while increasing protein.

• Health Benefits: High in protein, rich in fiber, and supports bone and heart health.
• Best Served With: Asian-inspired dishes like stir-fries, or spicy tomato sauces

Shirataki Noodles

Shirataki noodles, also known as “miracle noodles,” are made from the konjac yam and are famous for being extremely low in calories and carbs. These noodles are almost entirely water and fiber, which helps with digestion and promotes a feeling of fullness. They have a neutral flavor and can absorb any sauce or seasoning you pair them with.

• Health Benefits: Virtually zero calories and carbs, helps with weight management and digestion.
• Best Served With: Heavier sauces, like a peanut sauce or a rich marinara, to soak up the flavor.

Soba Noodles

Soba noodles, made from buckwheat flour, are a traditional Japanese noodle that offers a nutty flavor and firm texture. Despite their name, buckwheat is not related to wheat and is naturally gluten-free. Soba noodles are packed with nutrients, including protein, fiber, and magnesium.

• Health Benefits: Gluten-free, high in protein, and rich in antioxidants that reduce inflammation.
• Best Served With: Cold in salads, or hot in soups and stir-fries.

Edamame Pasta

Edamame pasta, made from edamame beans, is another high-protein, gluten-free alternative. It’s packed with fiber, vitamins, and minerals like iron and calcium. Edamame pasta also boasts a slightly chewy texture, making it a satisfying alternative to traditional pasta.

• Health Benefits: High in protein and fiber, supports bone health, and gluten-free.
• Best Served With: Light sauces like lemon and garlic, or a creamy avocado sauce for added nutrients.

Whether you’re looking for a low-carb option, a protein-packed alternative, or simply a new way to enjoy your favorite pasta dishes, these healthier pasta alternatives provide endless possibilities. Not only do they offer more nutritional benefits than traditional pasta, but they also cater to a wide range of dietary preferences, making it easy to switch things up while staying healthy.

Try incorporating these pasta alternatives into your meals and discover the tasty, nutritious benefits they offer!

After all, we’re based here! But we also love our city because it’s got a ton of things going for it—one of which is Samir Becic. It’s been almost 4 years since HFR founder Samir Becic was named “Fitness Czar” for the City of Houston! What better way to celebrate the anniversary than with a series of healthy living recommendations for Houstonians?

Mayor Sylvester Turner proclaimed Samir with the official title on November 1st, 2018 following 16 years of Samir’s dedicated service (starting with Mayor Lee Brown in 2002) to make the city a healthier and fitter place to live. In honor of our founder and his tireless work to make the city a healthier place to live for the past 20 years (as a volunteer and 4 years as “Fitness Czar”), we’ve decided to share some of our favorite healthy Houston recommendations- to see all of our top picks, click here.

Houston’s Most Scenic Trails

Staying active is one of the key ingredients to living a long healthy life. In general, a person should aim to exercise for at least thirty minutes a day, whether going to the gym, to a workout class or simply doing a workout from the comfort of their home. The most popular form of exercise is walking and running, which can be done at any time and anywhere throughout the day. To be considered an active individual, a person must take more than 10,000 steps per day, and what better way to do that than to go to one of the many scenic running trails in Houston, Texas? 

Memorial Park

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• Memorial Park: Many may not know that this popular running trail is actually named The Seymour Lieberman Exer-Trail, and features tennis courts, a swimming pool, a fitness center, playing fields, and more! One single lap around this trail is equivalent to 2.88 miles! A fantastic option for joggers and walkers alike! 

Buffalo Bayou Park

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• Buffalo Bayou Park: This 160-acre, 10-foot wide trail allows walkers, runners, and cyclists to share a path at all hours of the day! The trail is even popular amongst skateboarders as well! The Buffalo Bayou Park is also animal friendly, so you are more than welcome to bring your furry friend with you to get your daily steps in. Some even say Buffalo Bayou Park is “the crown jewel of Houston.” 

Rice University Loop

• Rice University Loop: This 3-mile trail is great for individuals who like solitude while getting their work out. This beautiful trail takes, on average, fifty-two minutes to complete and, because of the beautiful Oak trees, is also one of the shadiest trails in town! That way, you can stay cool and relaxed as you get in your daily dose of exercise. 

Hermann Park

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• Hermann Park: This Park is in the middle of Houston! Central to many attractions Houston has to offer, like the Houston Zoo, Japanese and McGovern Centennial Gardens, and more. This 445-acre Park features the two-mile Marvin Taylor Jogging Trail. Amongst the trail, you will get beautiful views of the golf course, lakes, and bridges, with trees that date back over a century!

Buffalo Bend Nature Park

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• Buffalo Bend Nature Park: The Yolanda Black Navarro Buffalo Bend Nature Park is ten acres of recreation and wildlife conservation. What used to be a construction fill is now a gorgeous park that homes three wetland ponds, hike and biking trails, and beautiful plants and nature! 

Terry Hershey Park

• Terry Hershey Park: Terry Hershey Park is over ten miles of walking, hiking, and biking trails. This trial provides routes from Barker Dam to Texas Beltway 8 and even the Sam Houston Tollway! If you want to do more than just walking, running, or hiking, the Park also has a playground, areas to picnic, exercise stations, and a butterfly garden! 

Gavelston Island

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• Galveston Island: Who doesn’t love a good beach view? Galveston Island has ten miles of beaches, ocean views, and “the nation’s largest continuous sidewalk.” Galveston Island has a temperature climate that allows visitors all year round with outdoor activities like fishing, golfing, biking, jogging, and more! There is a limitless amount of activities to do that will keep you active and entertained for hours, and a great place to spend time with family or simply enjoy your own company. 

George Bush Park

• George Bush Park: Named after the 41st president of the United States, George Bush Park is a major attraction to many Houston residents. With almost 7,800 acres worth of activities, this nature reserve has everything from jogging trails, biking trails, playgrounds, two soccer fields, a shooting range, and more, with beautiful views of the forest, ponds, and bayous!

George Mitchell Nature Preserve

• George Mitchell Nature Preserve: Located in The Woodlands, this nature reserve is almost 1,700 acres and 220 miles of biking, hiking, and running trails. The George Mitchell Nature Preserve has 150 parks throughout the ”Township”. With wildlife everywhere and beautiful plants lining the trails, this preserve is as picturesque as it gets. 

Paul Carr Jogging Trail

•  Paul Carr Jogging Trail: In the middle of Heights Boulevard homes, the Paul Carr Jogging Trail. This trail is known for its awe-worthy monuments and sculptures and the beautiful architecture of the houses that are among the trails that make you want to go on Zillow the second you get home. The two-mile trail is fantastic for keeping your children entertained and getting in your steps. 

Brays Bayou Greenway

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• Brays Bayou Greenway: This thirty-one-mile Bayou is great for biking and jogging trails! Easily accessible through Hermann Park and the University of Houston campus. Brays Bayou Greenway is great for getting your steps in and is also connected to other trails that you may also like as well! 

Weight Management and Play:
Play is a crucial factor in managing and maintaining a healthy weight in children. Engaging in regular physical activity through various forms of play helps children build muscle and maintain a healthy body composition. Active play such as running, jumping, and climbing, promotes cardiovascular fitness. When children are encouraged to participate in energetic activities, they are less likely to engage in sedentary behaviors that contribute to weight gain. Additionally, play that incorporates structured activities like sports or dance helps instill lifelong habits of physical activity, which are essential for preventing obesity and supporting overall health.

Social Skills Development through Play:
Play is fundamental to the development of social skills in children. Through interactive play, children learn essential communication skills, such as sharing, negotiating, and cooperating with others. Group play activities, provide opportunities for children to practice empathy, problem-solving, and conflict resolution. These social interactions help children understand different perspectives and build strong relationships with peers. As children navigate social dynamics during play, they develop the confidence and competence needed to form healthy relationships and thrive in various social settings.

Improving Gross Motor Skills with Play:
Gross motor skills, which involve the use of large muscle groups for activities like running, jumping, and climbing, are significantly enhanced through active play. Engaging in physical play helps children develop coordination, balance, and strength. Regular participation in such activities not only improves physical fitness but also supports overall motor developmental milestones. As children practice and refine these skills through play, they gain greater control over their movements, which positively impacts their performance in other physical activities and contributes to their overall physical health.

Cognitive Development with Play:
Play naturally stimulates a child’s cognitive abilities, allowing them to participate in problem solving and critical thinking as they play. With Imaginative Play, they are able to make the unknown known in their small minds, utilizing their vast imagination to expand the understanding of the world they see. Research reveals that human social cognition stems from the ability to imagine the world in a different perspective. This ultimately allows children to develop the ability to problem-solve and make decisions as well as learning new things, specifically when faced with negative situations, such as conflict on the playground or perhaps parents disciplining their child from running too far from their sight. 

Emotional Development:
Play can be extremely important when it comes to emotional development. When a Child plays, they are most times given the chance to be in their own space, to be in a place where they can freely express themselves. If a child is processing difficult emotions, they will likely be understanding these feelings through play. Doing as much as recreating the scenes to understand and fully process their emotions, and gain a further understanding of why they are feeling the way they do. 

Promotes Independence:
While this does not necessarily mean complete independence, it simply involves the child being able to play in their own space, with the addition of their parents supervising them. Some believe that independent play means that the adult is not present, however that is not the case. Play can promote independence, allowing them to further develop their cognitive skills and experiment and soon learn from their own experiences without any interference from adults. Independent play can build a child’s self-esteem, well-being, and social independence. 

Provokes The Development of Imagination and Creativity:
When children play, it gives them the opportunity to control their experience with their imagination, unleashing their full creative freedom without any limitations. This alone can develop a child’s unique perspective and creative expression, and through play they develop the necessary tools to build their own perspective of the world. Play is naturally an activity that invites children to use their imagination to their heart’s content, from playing with their own toys with the help of their imagination or doing so with other kids and roleplaying their futures.

Language Development through Play:
When children play, especially in groups, it can promote language development. The opportunity allows children to use their words to express their thoughts and feelings, as well as learning the ways of responding to one another. Research reveals that play is extremely effective in promoting speech and language development, the study showing that play can help children develop a larger vocabulary, mostly if the play involved adult-child interactions. 

Saponins

Saponins are beans or legumes. This can include chickpeas, green peas, kidney beans, lentils, and more. A study was done to test the effects of saponins on free radicals of rats. After performing the study, it was found that antioxidant activity was increased with the presence of saponins. 

Allyl Sulfides

Allyl Sulfides, better known as foods such as onions, garlic, leeks, and chives. While an antioxidant that protects you from free radicals, allyl sulfides also protect your brain by keeping your gut healthy as well! The antioxidant properties, however, are found in ‘diallyl sulfides’. These also have anti-inflammatory properties.

Lignans

Lignans are found in seeds. Flaxseeds, sunflower seeds, pumpkin seeds, poppy seeds, and more. Thanks to the antioxidant metabolic processes these go through, lignans are great ways to protect yourself from free radicals. Lignans also protect you from developing cancer! Enterolactone is the substance found in the gut due to the bacteria formed from the lignans that work as an antioxidant.

Phytic Acid

Phytic acids are whole grains and legumes. This is wheat, oats, rice, black beans, pinto beans, and more. Phytic acids are great, natural antioxidants through its metabolic processes. Its iron compound suppresses iron-catalyzed oxidative reactions which, in turn, deem it to be an antioxidant.  Not only that, but they help fight against colon cancer!

Carotenoids

Carotenoids are those foods that are naturally pigmented orange, red or yellow. The colors carotenoids produce are formally known as lycopene (red), lutein (yellow), and zeaxanthin (orange). Carotenoid foods include tomatoes, carrots, watermelon, and more. Carotenoids are great sources of antioxidants, especially with photooxidative processes.

Curcumin

Curcumin is a yellow pigment from a plant. Found in things such as turmeric, we can label these as antioxidants. Not only are they antioxidants, but they also hold anti-inflammatory properties as well! Protecting against oxidative damage on membranes, we can also find curcumin a great way to fight against carcinogens.

Indoles

Indoles can be found in a ton of different household vegetables. These include broccoli, cauliflower, cabbage, and more. Derivatives of the indoles are what have been found to hold antioxidative properties. Not only are they antioxidants, but also cytoprotective (the ability to protect against gastric mucosal injury).

Glutathione

These are what we know as green and leafy vegetables. Not only those but also garlic, asparagus, watermelon, and more. Glutathione works best in the liver to fight off free radicals and work as an antioxidant. This is because glutathione synthesis works alongside hepatocytes (liver cells).

Isoflavones

Isoflavones are like legumes. High in soy, you can find these in soy milk, soy beans, soy nuts, and more. These are great sources of antioxidants and other health benefits. A study was done in order to test the effectiveness of the antioxidant with promising results of enhanced antioxidative action.

Flavonoids

Flavonoids are popular antioxidants. Based on their colors anthocyanins (purples/pinks), resveratrol (blues), and quercetin (reds), each of these holds antioxidative properties. These can be found in grapes, blueberries, raspberries, strawberries, and more. In a study, it was found that not only are they antioxidants, but also work as antimicrobials, photoreceptors, antiallergics, and antivirals.

CDC Safety Tips

Try to keep the smoke outside 

It’s good to have a room that is completely closed off from any air coming from outside. The CDC recommends that that specific room also has an air cleaner or filter to keep the air clear of smoke. There are even tutorials on do-it-yourself box fan filters for in instances where someone does not have one!

Reduce the amount of smoke you are being exposed to

The CDC recommends wearing a respirator to filter out any smoke that is being breathed in. They also state to make sure that your air conditioning system has the right filters to catch any fine smoke particles; if you do not, make sure the air conditioning system is recirculating the air already inside, or close intake damper meant for outdoors.

Stay alert and keep track of the fires around your area

Keep track of the news and any update alerts pertaining to the wildfires like Emergency Alert System (EAS) and National Oceanic and Atmospheric Administration (NOAA) Weather radio. Any news can help you prepare better for emergencies.

Be attentive to any health symptoms

It’s important to keep yourself and anyone with you safe if they have asthma, pregnancy, chronic obstructive pulmonary disease, and heart disease. The smoke can make their conditions worse and put them more at risk.

Be prepared for power outages

Power outages can occur long-term, especially if the fires are large. In this case, try to prevent carbon monoxide poisoning, always have emergency food around, safe drinking water, and make sure everyone is away from any power line hazards.

Have an evacuation plan

If your area is prone to have any type of wildfires or natural disasters, always have a disaster plan and practice it. This preparation method can help everyone around you know what to do in the occurrence of a disaster and help them move quickly. Not only that, but the more prepared everyone is, the fewer risks everyone has to take. 

American Red Cross Safety Tips

Do not add-on to indoor pollution

Indoor pollution counts as candles, fireplaces, and gas stoves. You wanna make sure the air your breathing is as filtered as possible to decrease your health and safety risks, since outdoors already has smoke.

Know your pets and animals can get affected as well

Pets can suffer from health problems from the smoke just as people can. It is also best to keep them in one room, so if there is a need to evacuate, it will be easier to take them and quickly evacuate.

What to do if you are trapped outdoors

If you are trapped outdoors, look for shelter in an area that is cleared or around a bed of rocks. Cover your body with soil, lying flat and facing down. To avoid damaging your lungs and inhaling smoke, breathe the air that is closest to the ground.

Do not return home until it is safe

It is important to get the “okay” from officials before returning home. When it is safe to do so, inspect the roof of your home and extinguish any sparks and embers that were left from the wildfires. Even after time has passed, it is recommended to recheck for smoke and sparks around the home and anything that can cause fires. Remember to check the attics.

Ares Max is not only dedicated to martial arts but has also ventured into acting and modeling. Joining the prestigious Page Parkes Agency last year was a significant milestone in his career, opening up opportunities to explore a variety of creative avenues and work with industry professionals. His academic and artistic achievements showcase his diverse talents, setting him up for a promising future in both entertainment and martial arts.

Ares Max’s partnership with the Page Parkes Agency, which is renowned for discovering and nurturing top talent, represents a strategic move towards a promising future. With over four decades of experience in talent representation, the agency highlights the high-quality opportunities that await Ares Max in both of his pursuits.

The Fit Men Movement Podcast

The Fit Men Movement Podcast is a great resource for men who are looking to improve their health and fitness. Hosted by Kevin Torres and Luis Diaz, this podcast covers a range of topics related to men’s health, including nutrition, exercise, and personal development. Kevin and Luis are both experienced fitness professionals and bring a wealth of knowledge and expertise to each episode. They provide practical tips and advice for men looking to live a healthier and more fulfilling life, making this podcast a must-listen for anyone looking to improve their overall well-being.

The Model Health Show

The Model Health Show is a popular podcast hosted by Shawn Stevenson, a bestselling author and health expert. The show covers a wide range of topics related to health and wellness, including nutrition, fitness, sleep, stress management, and more. Shawn shares insights from his own experience and interviews with top experts in the field to provide practical and actionable advice for listeners. The show is known for its engaging and informative content, as well as its focus on evidence-based research and strategies for improving overall health and well-being.

The Art of Manliness

The Art of Manliness podcast is a popular show that aims to help men become better versions of themselves. Hosted by Brett McKay, the podcast covers a wide range of topics, including health and wellness, fitness, personal development, and relationships. The show’s focus on masculinity makes it a valuable resource for men who are looking to improve their physical and mental health, as well as their overall well-being. With expert guests and engaging discussions, The Art of Manliness offers actionable tips and advice that can help men lead more fulfilling and healthy lives.

The Tim Ferriss Show

The Tim Ferriss Show is a popular podcast hosted by Tim Ferriss, an entrepreneur, author, and investor. The show features interviews with successful individuals from various fields, including health and wellness experts. In each episode, Ferriss delves deep into the guest’s personal and professional life, exploring their habits, routines, and strategies for success. The podcast covers a range of topics related to health and wellness, including nutrition, fitness, and mental health. Ferriss also shares his own personal experiences and insights, making the show a valuable resource for men looking to improve their health and overall wellbeing.

The Joe Rogan Experience

The Joe Rogan Experience is one of the most popular podcasts in the world, with millions of listeners tuning in to hear Joe Rogan’s conversations with guests from a variety of industries. While the show covers many topics, it often delves into health and wellness, fitness, and nutrition. Joe Rogan is known for his commitment to personal fitness and often discusses his own workout routines, as well as interviewing guests who are experts in these areas. Whether you’re looking for tips on how to improve your own fitness, or just want to hear interesting conversations on health-related topics, The Joe Rogan Experience is a must-listen podcast for men interested in wellness.

The Fit Dad Nation Podcast 

The Fit Dad Nation Podcast, hosted by Steve Roy, is an excellent resource for fathers who want to prioritize their health and fitness. Roy covers a range of topics, from nutrition and exercise to mindset and motivation, providing practical tips and advice for busy dads. The podcast also features interviews with experts in the field of health and wellness, as well as inspiring stories from other dads who have successfully transformed their health and fitness. If you’re a dad who wants to lead by example and live a healthy, active lifestyle, the Fit Dad Nation Podcast is a must-listen.

Mind Pump: Raw Fitness Truth

Mind Pump: Raw Fitness Truth is a popular podcast hosted by Sal Di Stefano, Adam Schafer, and Justin Andrews, who are all experienced personal trainers and fitness experts. The podcast covers a wide range of topics related to fitness, nutrition, and wellness, including strength training, fat loss, muscle building, and more. The hosts are known for their no-nonsense approach and evidence-based advice, making this podcast a valuable resource for men looking to improve their health and fitness. The podcast also features interviews with other experts in the fitness industry, providing listeners with a diverse range of perspectives and insights.

The Men’s Health Podcast

The Men’s Health Podcast is a go-to resource for men seeking guidance on all aspects of health and wellness. With hosts that include Men’s Health editors and experts, the podcast covers a broad range of topics such as fitness, nutrition, mental health, and relationships. The show features interviews with top athletes, celebrities, and experts in their respective fields, providing listeners with valuable insights and actionable advice. Whether you are looking to build muscle, lose weight, or improve your overall well-being, The Men’s Health Podcast has something to offer.

The Strong Coach Podcast

The Strong Coach Podcast, hosted by Mike Bledsoe, is a great resource for fitness professionals looking to build successful coaching businesses while prioritizing their own health and wellness. Bledsoe is a former gym owner and coach who now helps other coaches build their businesses through his coaching program, The Strong Coach. The podcast covers a range of topics related to coaching, including mindset, business strategy, and personal development, as well as health and wellness topics such as nutrition and fitness. Listeners can learn from Bledsoe’s experience and insights as well as his interviews with other successful coaches and entrepreneurs.

The Good Dad Project

The Good Dad Project is a podcast that aims to help fathers become the best version of themselves, both for themselves and their families. Hosted by Larry Hagner, this podcast covers a variety of topics related to fatherhood, including health and wellness. Hagner interviews a range of experts, authors, and influencers to provide practical tips and strategies for fathers looking to improve their physical and mental health. The podcast also covers other aspects of fatherhood, such as building strong relationships with children and partners and developing a positive mindset.

This year, why not shake things up? Set goals that excite and challenge you, not just the ones that seem easy or expected. Check out our top tips for sticking to your resolutions and make 2025 the year of YOU! Whether it’s learning something new, prioritizing your health, or just having more fun, remember: the best goals are the ones that light you up from the inside.

And while you’re making memories this New Year, stay safe and take care of yourself and your loved ones. Whether you’re partying it up, having a quiet night in, or catching up with family and friends (near or far), let’s kick off 2025 with kindness, gratitude, and plenty of joy!

From our HFR family to yours, here’s to a Happy, Healthy, and Amazing 2025!

Across the globe, Christmas traditions may vary, but the heart of the holiday remains the same: cherishing time with loved ones, savoring the scents and sights that spark joy, and spreading goodwill through acts of kindness and generosity.

This special day reminds us of the timeless values of compassion, love, and unity. Whether it’s a warm smile, a helping hand, or a heartfelt message, Christmas encourages us to nurture the best in ourselves and share it with those around us.

Whether you’re gathering with family, connecting virtually with friends, or finding moments of peace on your own, may this Christmas fill your heart with joy and hope. Let us carry the spirit of kindness and togetherness into the new year.

The Health Fitness Revolution team wishes all our readers a joyful and Merry Christmas!

Instagram:

Martha McKittrick RD, PCOS Expert 

Martha McKittrick is a dietician and certified nutritionist who has over 20 years of experience with PCOS nutrition. She mixes humorous posts with educational, informative posts such as supplements, food ideas, grocery hauls, and science backed up facts as well. She is very committed to supporting women struggling with their PCOS to achieve their goals. 

View this profile on Instagram

PCOS | Insulin Resistance | Weight Loss | Nutrition & Lifestyle (@the.pcos.dietitian) • Instagram photos and videos

Courtney Minors, RD, PCOS Specialist 

Courtney Minors is a dietician and PCOS expert. Having PCOS herself, Courtney believes in reversing symptoms with a healthy lifestyle and balanced nutrition. She helps women to have better hormone health through different wellness strategies, diet, and exercise. She also has her own PCOS program to help women with their journey! 

View this profile on Instagram

Courtney Minors | PCOS | Nutrition | Insulin Resistance (@pcos.nutritionist.courtney) • Instagram photos and videos

TikTok:

Cory Ruth, MS, RDN

Cory Ruth, better known as “thewomensdietician” on Tikok and other platforms, is a dietician, women’s health expert, and also has PCOS herself. Her content focuses on women’s nutrition emphasizing the importance of balanced eating and hormone health. Her content is engaging, yet educational. This makes it easy to appreciate and informative for women. 

@thewomensdietitian

Drew Baird

Drew Baird is an educational content creator who offers information and advice on PCOS. He uses current and past scientific studies to provide accurate information to his followers. His content is fun and relatable and covers things such as diet and nutrition, hormone balancing, and how to manage PCOS symptoms. 

@thepcosmentor

X:

PCOS Challenge – National Polycystic Ovary Syndrome Association 

PCOS Challenge is the leading non profit organization that raises awareness about PCOS. They share support and resources to over 60,000 women struggling with PCOS. They host events, are active on the radio and TV, and even offer health screenings. As well as providing support, their mission is to advocate for increased funding and research specifically for PCOS. 

Today is #WorldPCOSDay!

Many women remain undiagnosed and unaware of #PCOS. Let's change that.

Educate yourself, spread the word, and support those affected. Knowledge is power!https://t.co/WqLEJhyD5uhttps://t.co/JqEu9iu0X1#PCOSAwarenessMonth pic.twitter.com/BMNKT5vU4Q

— PCOS Challenge (@pcoschallenge) September 1, 2024

Jessie Inchauspé  – Glucose Goddess 

Jessie Inchauspé is a French biochemist and author of two New York Times bestseller books “Glucose Revolution”, and “Goddess Method”. She is known for sharing educational, scientifically backed up facts and tips. These tips include managing glucose levels through nutrition. She particularly focuses on balancing blood sugar for metabolic health, which in turn is helpful for women with insulin resistance due to their PCOS. 

The BEST way to start a meal?
Veggies & Vinegar baby
if you have a salad,
make sure to add vinegar to the dressing – that way you get two benefits in one: the fiber from the veggies, PLUS the acetic acid from the vinegar.
Your veggie starter can be any veggie (salad or… pic.twitter.com/QKAuliVNmC

— Jessie Inchauspe (@glucosegoddesss) June 25, 2024

Facebook:

PCOS Diva Page

The PCOS Diva Page on Facebook provides women with PCOS a community full of support and resources. They offer advice on symptom management, nutrition, and lifestyle changes. Women share personal stories, tips, and insight as to what works and doesn’t work for them. This is a great resource that creates a supportive community for women with PCOS! 

PCOS Awareness Association

The PCOS Awareness Association is a worldwide non-profit organization that is dedicated to advocacy of Polycystic Ovarian Syndrome. Their page aims to raise awareness and provide support and important tips for women with PCOS. This community encourages women to have discussions, connect with others, and to learn about others’ experiences as well as sharing their own. 

Youtube:

Tallene Hacatoryan, RD  

Tallene Hacatoryan is a dietician and PCOS expert, who also has PCOS. Her channel focuses on symptoms and weight management through lifestyle and diet changes, specifically gluten and dairy free. Her videos are engaging and educational which makes it simple to understand. She offers advice and support, and also has her own program as well! 

Tam Woods 

Tam Woods is a best-selling author, clinical nutritionist, and fertility educator! Her channel is centered around educational videos. Her videos consist of healthy pregnancy advice, recipes, and natural solutions for hormone imbalances. 

Reduce PMS symptoms: Many women deal with symptoms of PMS during their luteal phase. Symptoms such as increased hunger and cravings, bloating, cramping, mood changes, and more usually occur. Focusing on eating a diet in lean proteins, healthy fats, complex carbs are suggested for this specific phase. Vitamin B6 rich foods in specific also help with alleviating PMS symptoms. Incorporating high-fiber foods and anti-inflammatory foods during this phase can ease bloating, and support mood swings as well. A study published in the Journal of Women’s Health found that dietary changes can significantly reduce PMS symptoms, highlighting the importance of nutrition in managing hormonal fluctuations.

Enhanced workouts: Cycle syncing your workouts can actually provide you with better strength and energy depending on which phase you’re in and what workouts you’re doing!  For example, during the menstrual phase energy levels and strength are usually at their lowest. Resting and low-intensity exercises are best. During the follicular phase, your motivation and energy to workout is rising. This is usually the best time for running and high intensity exercise. The ovulatory phase is when your mood and energy is usually at its best, and you’re feeling strong. This is a great time for exercises such as jogging, hiking, and bike riding. Lastly, during your luteal phase your energy decreases significantly. This is also when PMS symptoms start, which means low-intensity exercises are great. Things like light walks, yoga, or functional training. Research from the American Journal of Physiology supports the idea that tailoring workouts to menstrual phases can optimize performance and recovery.

Better mental well being: Understanding how to treat your body and support it during different phases can be very beneficial for your mental health and empower you. Irritability and lower energy levels usually occur during the menstrual cycle. Depression and feelings of sadness are also common in women during their menstruation. Doing self-care activities such as meditation, relaxing, or watching comforting shows/movies can help get away from those feelings. Not only does cycle syncing help you pay attention to your hormones and cycles, it’s also creating a deep mind-body connection. This can lead to better mental health, happiness, and feeling more balanced. A study in the Journal of Affective Disorders found that women who practiced cycle syncing reported improved mood and reduced symptoms of depression.

Better sense of nutrition: Throughout the different cycles, eating different foods and incorporating more nutrients, minerals, and vitamins can positively affect your nutrition. During the menstrual cycle, foods such as leafy greens, lean meats, berries and bell peppers are great and make a colorful diet. The follicular phase is associated with lean proteins, healthy fats and carbs. Ovulation similarly to the follicular phase focuses on lean proteins, healthy fats and non-starchy veggies. Luteal is concentrated on lean proteins and complex carbs. Eating these foods with intention and listening to your body when doing so is very beneficial for nutrition. Research published in the Journal of Nutrition highlights the importance of tailored nutrition in supporting hormonal health and overall well-being

Fertility: While cycle syncing itself is not a fertility treatment, by understanding the phases and your cycle in general, it can give insight into what’s happening during your cycle and when your fertile window is to help you know when the best time to conceive is. Also, when eating specific types of food during a specific phase, some foods can support fertility and ovulation. For example, omega-3 and fiber rich foods can help with fertility. A study in the American Journal of Clinical Nutrition found that omega-3 fatty acids can improve fertility outcomes, emphasizing the role of diet in reproductive health.

Better digestion: The hormone progesterone is high during the Luteal phase, sometimes causing bloating and slower bowel movements. Taking note of your symptoms and tailoring your diet to this specific phase can help ease the bloating and also help digestion. Eating anti-inflammatory foods such as salmon and lean proteins is great during this phase. Fiber rich foods like sweet potatoes, oats and fruits can also help with digestion and bloating. Research from the Journal of Gastroenterology supports the idea that dietary adjustments can improve digestive health and reduce bloating.

Better overall wellness: When cycle syncing, you’re tailoring and paying attention to your diet, self-care activities, and exercise. This holistic approach not only can help benefit your cycle and hormones, it can also promote a sense of balance in yourself overall. Understanding how your hormones work and how to work with them throughout each phase can help relieve stress about your health. Making these changes for your hormone health can eventually lead to those habits being sustained, which can provide significant and positive lifestyle changes that improve your overall quality of life in the long run. A study in the Journal of Holistic Nursing found that holistic approaches to health, such as cycle syncing, can lead to improved overall wellness and quality of life.

Samir’s distinguished career in health and wellness has earned him recognition as one of the nation’s leading fitness experts. Recently, he was awarded the Hero Award from the President’s Council on Sports, Fitness & Nutrition (PCSFN) and a Presidential Lifetime Achievement Award for his decades-long volunteer service in Houston. These accolades underscore his relentless dedication to improving public health and fostering community well-being.

“It’s not just about starting strong on January 1st,” says Becic. “It’s about creating sustainable habits that transform your life. I’m here to guide Texans through practical tips and a positive mindset to help them succeed in their fitness journey.”

Whether you’re looking to create meaningful content for your audiences about overcoming fitness plateaus, managing stress, or building long-term health strategies, Samir’s dynamic personality and wealth of knowledge promise engaging and insightful interviews.

Why interview Samir Becic?

• He is a four-time #1 Fitness Trainer in America, recognized globally for his innovative approaches to fitness and nutrition.
• As the author of ReSYNC Your Life published by HarperCollins, he combines physical, mental, and spiritual wellness for a comprehensive approach to health.
• His initiatives as Houston’s Fitness Czar include citywide challenges, corporate wellness programs, and school-based fitness campaigns that have impacted tens of thousands.
• His story of inspiring change is relatable and packed with actionable advice that resonates with audiences.

Learn More: To dive deeper into Samir Becic’s extraordinary journey and extensive achievements, read his bio at samirbecic.com/bio.

Media outlets interested in speaking with Samir Becic can reach out to naomi@healthfitnessrevolution.org. With over 20 years of experience, his interviews are not only informative but also full of the charisma that has made him a trusted leader in the fitness world.

Join Samir in championing Texas’ collective health goals and make this New Year one of empowerment and transformation!

About Samir Becic: Samir Becic is the official Fitness Czar of Houston and founder of Health Fitness Revolution. He has been featured in major outlets such as CNN, Forbes, and Huffington Post for his expertise in fitness and wellness.

Exercise

Just by working out, you are able to boost your brain health, mental health, and physical health- that’s an awesome combo of self-care right there! Exercising can help your brain learn faster, improve your memory, and help with your cognitive ability. As for your mental health, it’s a stress reliever and can reduce depression and anxiety. On top of these, you’ll look good and feel good!

Fresh air

Especially being in the middle of a pandemic, we can often feel suffocated, whether it’s from being indoors all day or just needing some space. Going out for some fresh air can help clear your lungs, lower your blood pressure and heart rate, can give you more energy, increase focus, and can help you get that sense of peace you might not get from being indoors.

Gratitude

Having gratitude is linked to having better sleep, better heart health, and strengthening relationships. All of these contribute to a healthier immune system, which is one less thing for you to stress about. Along with that, we are still in the middle of a pandemic, making the holidays a little lonelier for some of us, but with having some gratitude, you’re able to think about all the things you are grateful for and think positively, which increases your mood and makes you feel happy!

Skincare

The air outside is dry and freezing, causing our skin to be dry, which often leads to insecurities. Make sure you’re keeping your skin moisturized, i.e, body lotion, lip balm, and most of importantly- water! Don’t forget to protect your skin with SPF and if you need to, treat yourself to a professional facial. This can help you feel beautiful and refreshed!

Hygiene

Did you know that personal hygiene can affect your self-esteem and mental health? Poor hygiene is typically associated with being unmotivated and feeling sluggish, which is often found in those who have poor mental health. Take care of yourself and make sure to set time aside to showering, brushing your teeth, washing your hands, and taking off any makeup. Doing so can prevent any diseases you can get from not doing so and making you look good, thus making you feel good.

Adequate sleep

Lack of sleep can make us moody, forgetful, and unfocused! And guess what? The risk of you attaining chronic diseases increases, the less sleep you get. It’s even more important now that it’s cold and we all just want some rest. Set an alarm on when to go to bed and sleep for at least 7 hours. This will reduce all the symptoms listed as well as decrease your dark circles and make you feel less lazy. It will even help you feel more relaxed and give you energy throughout the day.

Healthy diet

A healthy diet is an important aspect of self-care. But it’s not about losing weight, it’s about the nutritional content you are putting into your body. Make sure to include the recommended amount and types of vitamins and nutrients to keep your body healthily functioning throughout the day. A well-balanced diet and even taking vitamin supplements are able to promote your overall health and keep you feeling healthy. During holiday dinners, you can opt-in for healthier ways to make the food, for example, using left-over vegetable water for the gravy.

Volunteering

This self-care activity not only builds your self-esteem but can give you a sense of purpose. Volunteering is a way to give back to the community, it’s especially needed during the holiday season, and it also gives back to you. In this way, you are able to build new relationships, find happiness, and learn new skills, which enhances your brain activity. Volunteering can also help you re-evaluate yourself in how you care for yourself and how you are compassionate towards others, often encouraging self-love and caring for others.

Listening to music and dancing

Need to blow off some steam or de-stress? Listen to music and dance it off! Sometimes all we need is to move around how we want and when we want, to relieve some stress, and let ourselves go for a bit. You’re getting fit, you’re unloading unwanted feelings, and you get to do it listening to something you like. You can even dance to holiday music.

Focusing on you

Remember that your feelings matter and you should pay attention to them. Often we stress about things or other people and it makes us feel unmotivated or unhappy. If holiday shopping or going out feels too stressful and doesn’t make you feel right, you don’t need to do it, focus on you. Sit back, relax, and focus on self-care!

Dyspepsia (Indigestion or upset stomach): Dyspepsia, or functional dyspepsia is a gastrointestinal disorder of the brain gut axis. Stress, dietary changes and anxiety during the illness and through recovery can also contribute to dyspepsia. The symptoms can be stomach pain, bloating, and feeling overly-full. Some may even experience heartburn, acid reflux, and excessive burping. The actual cause of functional dyspepsia is not known, but its effects can linger. According to a study published on GI disorders after covid recovery, 39.5% of patients had new onset GI disorders. 58 of them had functional dyspepsia. 

Irritable Bowel Syndrome (IBS): IBS, also known as irritable bowel syndrome can also develop as a result of having long covid. It can present with symptoms such as abdominal pain, changes in bowel habits, and bloating. After having covid, it can disrupt the gut-brain axis which is responsible for regulating GI function. The disruption of the gut-brain axis and inflammation from covid can trigger IBS symptoms in some individuals. According to research, increased incidence of IBS can be related mainly to deterioration of mental health, especially when having covid. 

Constipation: Research shows that constipation is associated with long covid after the initial infection. In a study of 147 patients without prior GI symptoms, 6.8% of the patients developed new onset of constipation after having covid. Constipation seems to be the most common manifestation in patients with long covid. Covid can cause damage and inflammation to the lining mucosa of the intestine by infecting gastrointestinal cells, this can contribute to constipation and other GI issues. 

Nausea: Nausea is also common with long covid, which can show the prolonged effects of covid on the nervous and GI systems. In a meta-analysis of 43 studies which had 18,246 patients, 6.3% were experiencing nausea and vomiting. For some, the anxiety and stress linked to having covid and dealing with long covid symptoms can intensify the feeling of nausea. There is an established connection between the chronic GI symptoms and mental health symptoms such as anxiety and depression. 

Abdominal Pain: Abdominal pain when dealing with long covid can vary on how it feels, from mild abdominal cramps to persistent and intense abdominal pain. This pain can be due to the disruptions to the gut microbiome when having covid, it can cause notable changes to the gut flora. Chronic inflammation from covid can also cause chronic abdominal pain after the initial infection, this is because the inflammation disrupts the normal bacteria in the gut. This can lead to stimulation of some of the GI systems nerves. 

Bloating: Bloating, another common and uncomfortable issue with long covid can stem from disruptions to the gastrointestinal system. Inflammation from covid can cause the stomach to feel swollen and full. According to research, those who had covid were 54% more likely to experience GI symptoms such as bloating, abdominal pain and more.

Acid Reflux: Acid reflux, also known as gastroesophageal reflux disease (GERD), is also a symptom of long covid. Covid is associated with a severe inflammatory response, which can contribute to symptoms such as acid reflux. A study done on covid-19 and GERD states that GI symptoms are known to occur with 29% of patients six months after recovering from covid. Among the 29% of patients, acid reflux symptoms were reported in 27% of them. New onset GERD symptoms from covid can unfortunately last over a year or can persist long-term. 

Weight loss: Along with other GI symptoms, weight loss is also common in those that suffer from long covid. Weight loss can happen due to muscle loss and fat loss. This usually occurs due to malnutrition, lack of appetite, lack of physical activity,  lingering GI symptoms, and prolonged loss of smell and taste. Significant weight loss can persist after the initial covid infection, short-term and long-term. According to 8% of those that survived covid and are suffering from long covid had experienced persistent weight loss. 

Gut Microbiota Imbalance: Significant changes to the gut microbiota are common in those with long covid. This can be as a result of inflammation from the covid virus. The inflammation can cause ulcerations in the stomach, duodenum, and oesophagus, which in turn also causes GI symptoms as well. Changes in gut bacteria were related to an increase in blood markers of tissue damage and inflammatory cytokines. The changes in gut bacteria can persist even after recovering from covid. According to research, the covid infection reduces the diversity of bacteria in the gut. 

Our team at Health Fitness Revolution has researched the top 10 best supplements for liver health that can be found on Amazon. These supplements contain a range of potent antioxidants, herbs, and amino acids that can help to improve liver function and protect against liver damage.

Nature’s Bounty Milk Thistle

Nature’s Bounty Milk Thistle is a popular supplement on Amazon that is known for its liver-supporting benefits. It is a highly-rated supplement that contains 250mg of milk thistle extract per capsule. Milk thistle, also known as Silybum marianum, has been used for centuries as a natural remedy for liver ailments. The active compound in milk thistle, silymarin, is a powerful antioxidant that can help to protect liver cells from damage caused by toxins and oxidative stress. Silymarin works by inhibiting the production of free radicals and promoting the regeneration of liver cells. The liver plays a critical role in detoxifying the body, and taking supplements like Nature’s Bounty Milk Thistle can help to support liver function and protect against liver damage. 

Jarrow Formulas N-A-C Sustain

Jarrow Formulas N-A-C Sustain is a popular supplement on Amazon that can provide support for liver health. It contains 600mg of N-Acetyl Cysteine (NAC) per tablet, which is a powerful antioxidant that can help to protect liver cells from damage caused by free radicals. NAC is also a precursor to glutathione, which is a key antioxidant in the liver that helps to detoxify harmful substances in the body. By increasing glutathione levels, NAC can support liver function and help to reduce inflammation in the liver. Additionally, NAC has been shown to have a beneficial effect on the respiratory system, making it a versatile supplement that can benefit multiple aspects of health. 

NOW Supplements Vitamin E 

NOW Supplements Vitamin E is a popular supplement on Amazon that can provide support for liver health. Vitamin E is a powerful antioxidant that can help to protect the liver from damage caused by oxidative stress. NOW Supplements Vitamin E is a highly-rated supplement that contains 400 IU of vitamin E per softgel, which is a potent dose that can provide significant benefits. In addition to its antioxidant properties, vitamin E has been shown to improve liver function in people with liver disease by reducing inflammation and promoting the regeneration of liver cells. Vitamin E also plays a critical role in maintaining healthy skin, eyes, and immune function, making it a versatile supplement that can benefit multiple aspects of health. 

Solgar Vitamin C

Solgar Vitamin C is a popular supplement on Amazon that can provide support for liver health. Vitamin C is a powerful antioxidant that can help to protect the liver from damage caused by free radicals. Solgar Vitamin C is a highly-rated supplement that contains 1000mg of vitamin C per tablet, which is a potent dose that can provide significant benefits. In addition to its antioxidant properties, vitamin C has been shown to improve liver function by reducing inflammation and promoting the regeneration of liver cells. It may also help to reduce the risk of liver disease and improve the effectiveness of certain medications used to treat liver conditions. Vitamin C is also important for maintaining healthy skin, bones, and immune function, making it a versatile supplement that can benefit multiple aspects of health.

Nature’s Answer Turmeric

Nature’s Answer Turmeric is a popular supplement on Amazon that can provide support for liver health. Turmeric contains curcumin, a compound with powerful anti-inflammatory and antioxidant properties. Nature’s Answer Turmeric is a highly-rated supplement that contains 500mg of turmeric extract per capsule, which is a potent dose that can provide significant benefits. In addition to its anti-inflammatory and antioxidant properties, curcumin has been shown to protect the liver from damage and improve liver function. It can help to reduce inflammation in the liver and promote the regeneration of liver cells. Turmeric is also used to support overall health and wellness, with potential benefits including improved brain function and reduced risk of heart disease.

Nature’s Way Dandelion Root

Nature’s Way Dandelion Root is a popular supplement on Amazon that can provide support for liver health. Dandelion root is a natural diuretic that can help to improve liver function by increasing bile production and flow. Nature’s Way Dandelion Root is a highly-rated supplement that contains 525mg of dandelion root per capsule, which is a potent dose that can provide significant benefits. Dandelion root has been shown to help detoxify the liver by increasing the production and flow of bile, which helps to remove toxins from the body. It may also help to reduce inflammation in the liver and improve overall liver function. In addition to its benefits for liver health, dandelion root is also used to support digestive health, boost immunity, and promote healthy skin.

Doctor’s Best Betaine HCl

Doctor’s Best Betaine HCl is a popular supplement on Amazon that can provide support for liver health. Betaine is a naturally occurring compound found in beets and spinach that has been shown to help improve liver function and reduce the risk of liver disease. Doctor’s Best Betaine HCl is a highly-rated supplement that contains 650mg of Betaine HCl per capsule, which is a potent dose that can provide significant benefits. Betaine HCl can help to improve digestion by promoting the production of stomach acid, which aids in the breakdown of food and the absorption of nutrients. It may also help to support liver health by reducing inflammation and promoting the regeneration of liver cells. In addition to its benefits for liver health, Betaine HCl is also used to support cardiovascular health and enhance athletic performance. 

Himalaya LiverCare/Liv.52

Himalaya LiverCare/Liv.52 is a highly-rated herbal supplement on Amazon that has been used for over 60 years to support liver health. It contains a blend of herbs such as caper bush, chicory, and black nightshade that have been shown to support liver function. The caper bush helps to protect the liver from damage caused by toxins and free radicals, while chicory promotes the production of bile and helps to detoxify the liver. Black nightshade is also known for its hepatoprotective effects and helps to reduce inflammation in the liver. Himalaya LiverCare/Liv.52 is a comprehensive supplement that can help to support liver health by promoting the regeneration of liver cells, reducing inflammation, and improving liver function. It is also used to support digestive health and enhance immunity. 

Zhou Nutrition Liver Cleanse

Zhou Nutrition Liver Cleanse is a popular supplement on Amazon that can provide support for liver health. It contains a blend of herbs and antioxidants such as milk thistle, artichoke, and turmeric that have been shown to support liver function and protect against liver damage. Milk thistle contains silymarin, a compound that can help to protect liver cells from damage caused by toxins and oxidative stress. Artichoke promotes the production of bile and helps to detoxify the liver, while turmeric contains curcumin, a compound with anti-inflammatory and antioxidant properties. Zhou Nutrition Liver Cleanse is a comprehensive supplement that can help to improve liver function, reduce inflammation, and promote the regeneration of liver cells. It is also used to support digestive health and enhance immunity. 

BioSchwartz Advanced Liver Support

BioSchwartz Advanced Liver Support is a powerful supplement that can provide comprehensive support for liver health. It contains a blend of herbs, antioxidants, and amino acids such as milk thistle, dandelion root, artichoke, and N-acetyl cysteine (NAC) that have been shown to support liver function and protect against liver damage. Milk thistle contains silymarin, a potent antioxidant that can help to protect liver cells from damage caused by toxins and oxidative stress. Dandelion root acts as a natural diuretic that helps to increase bile production and flow, while artichoke promotes the production of bile and helps to detoxify the liver. NAC is a powerful antioxidant that can help to protect liver cells from damage caused by free radicals. Additionally, BioSchwartz Advanced Liver Support contains amino acids such as L-methionine and L-taurine that are essential for liver function and support the detoxification process. This supplement is also third-party tested for purity and potency, ensuring that you are getting a high-quality product.

The beauty industry has come a long way in recent years, with more people realizing what ingredients are being put in their skincare and makeup products. Traditional beauty products typically contain a mix of chemicals and synthetic ingredients that may not be as good for your skin, but are used to make them long lasting and help prevent contamination and growth of harmful bacteria. Here is a list of 10 chemicals to avoid in your beauty care regimen. Then, in the late 1900’s the idea of clean beauty began and big companies like Aveda started coming out with toxin-free products. Clean beauty products focus on using natural, non-toxic ingredients that are free from harmful chemicals and prioritize transparency and sustainability.

In 2010, Tata Harper who is known as the founder of “clean beauty” started a luxury brand that was high quality as well as sustainable. She acquired products straight from a farm with little to no chemicals. The goal of the company was to make products “For women who refuse to risk their health for beauty.” This was a very successful marketing campaign because thousands of women began buying her products and began looking for other companies that would do the same. It was initially meant for people who had sensitive and acne prone skin but it rapidly became something everyone wanted their hands on.

If you still need some convincing on why you should make the switch here are five excellent and compelling reasons why.

1. Lack of Harmful Chemicals

One of the primary benefits of clean beauty is the focus on non-toxic ingredients. Clean beauty products are made without parabens, sulfates, phthalates, synthetic fragrances, or other chemicals that can potentially harm your skin or disrupt your body’s natural processes. Here is a list of list of common chemicals found in makeup and why they are harmful. Many of these substances have been linked to skin irritation, hormone disruption, and long-term health risks.

2. Better for Your Health

Clean beauty products are designed to be free from toxins, heavy metals, and preservatives that could potentially harm your health. Many conventional beauty products contain ingredients like phthalates, formaldehyde, or triclosan, which have been associated with various health issues over time. Phthalates are known to cause skin irritations and hormonal disruptions, and formaldehyde is linked and known to cause cancer. Switching to clean beauty means you are choosing products that are free from such potentially dangerous substances, allowing you to feel better about what you’re putting on your skin every day.

3. Better for the Environment

The benefits of clean beauty extend beyond just your skin. Many conventional beauty products contain ingredients that aren’t just harmful to your body but also to the environment. Chemical infused products can contribute to pollution, especially when they are washed off and end up in our water systems. Also clean beauty products are also often made in sustainable labs and put into recyclable containers. They are also paired with biodegradable applicators such as bamboo make up brushes.

Clean beauty brands, on the other hand, are often committed to sustainability and eco-conscious practices. This includes using recyclable or biodegradable packaging, choosing cruelty-free ingredients, and supporting ethical sourcing. Many clean beauty companies also work to reduce their carbon footprint and formulate products with minimal impact on the planet. Switching to clean beauty means you’re not only taking better care of yourself but also contributing to a cleaner, greener world.

4. Supports Long-Term Skin Health

While conventional beauty products often promise instant results (but at the cost of skin health), clean beauty takes a more holistic, long-term approach. Rather than masking skin issues or providing temporary fixes, clean beauty products nourish your skin over time, improving its natural function and resilience. They also have a lot of anti-aging boosters that will keep your skin looking youthful and healthy.

For example, plant-based ingredients like aloe vera and rose hip oil are rich in vitamins, antioxidants, and fatty acids that protect and repair your skin barrier, promoting a healthier, more radiant complexion. Your skin barrier plays a huge role in your skin health and chemical products overtime strip this barrier so going “clean” will help you restore it. The use of tea tree oil which is known for its healing qualities is also seen used in a lot of clean beauty products. The gentle yet effective nature of clean beauty products can lead to clearer, more balanced skin without the risk of over-drying or irritating the skin. The ingredients are so natural that you can even sometimes find them in your backyard or kitchen. Here is a list of 10 Items Found in your Kitchen to use for Beauty Care.

5. Promotes Beauty Without Compromise

Many people think due to the lack of chemicals and additives that make makeup long lasting and germ free aren’t attainable through clean brands. In no way does switching to clean means sacrificing quality or performance. It is a common misconception due to the lack of research and testing that was available when clean beauty began. Clean beauty products have come a long way in terms of innovation, delivering high-performing results without harmful chemicals. Whether you’re looking for a nourishing moisturizer, a bold lipstick, or a long-lasting foundation, the clean beauty market has options that cater to every need, skin type, and preference.

Clean beauty doesn’t mean you have to choose between luxury and ethics. Many clean beauty brands now offer premium formulations that easily surpass conventional beauty products in many ways. You can have both a high-performance skincare routine and peace of mind knowing your products are both safe and effective.

Product Recommendations

Here are some popular, and recommended clean make up products to get you started.

Foundation

Powder

Blush and Lip Color

Mascara

By choosing clean beauty, you’re embracing products that are not only safer for your skin but are also formulated with care for the planet. With so many options available today, there’s never been a better time to make the change and experience the long-term benefits of clean, conscious beauty.

So, why wait? Give your skin the love it deserves by switching to clean beauty today!

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“Senator Bill Cassidy, Congratulations on making our list of the Fittest Senators in America 2024. I encourage you to continue inspiring all Americans by promoting healthy lifestyle. You deserve the recognition as a wellness ambassador by setting a powerful example of what it means to lead with vitality and resilience,” says HFR founder Samir Becic.

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A post shared by Senator Bill Cassidy, M.D. (@senbillcassidy)

Bill Cassidy, a Republican U.S. Senator since 2015, brings a strong background in medicine to his role. Before entering politics, he worked as a physician and gastroenterologist, a career path that deeply informs his legislative priorities. Given his healthcare origins, it’s no surprise that his platform emphasizes issues like healthcare access, mental health, and substance abuse treatment. This medical expertise influences his approach to creating policies that promote public health and well-being.

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• Actively promotes outdoor exercise on his social media platforms.
• Treated uninsured patients as a doctor in Louisiana’s charity hospital system, demonstrating his commitment to accessible healthcare.
• Enjoys playing and watching baseball.
• Advocates for natural farming and is actively working on the next farm bill in Washington, D.C.
• Engages in hands-on outdoor work within his community.
• On mental health: Empathetic towards mental health struggles in the community. “Every single one of us has a family history. A loved one, a friend, someone you know, that has serious mental illness.”
• Co-authored the Mental Health Reform Act, which aims to improve mental health services and expand access to care.
• Led bipartisan efforts to pass the Dr. Lorna Breen Health Care Provider Protection Act, addressing mental health and burnout among healthcare workers.
• Mental Health: Empathetic of mental struggles in the community. “Every single one of us has a family history. A loved one, a friend, someone you know, that has serious mental illness.”

Congratulations to Bill Cassidy on making the Fittest Senators in America of 2024 edition.

“Governor Tim Walz, Congratulations on making our list of the Fittest Governors in America 2024. I encourage you to continue inspiring all Americans by promoting healthy lifestyle. You deserve the recognition as a wellness ambassador by setting a powerful example of what it means to lead with vitality and resilience,” says HFR founder Samir Becic.

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Tim Walz is a name that has been so incredibly prominent in politics as of lately. He recently just ran for Vice President alongside Kamala Harris. As he returns to Minnesota, he regains his role as governor where he will continue to represent the Democratic Party. Tim Walz has made a huge political career by emphasizing huge focuses on service of the military veterans and huge commitments to health reform and educational growth.

Walz has a military background, as he has served in the US Army National Guard for over 24 years and was even deployed to Bosnia and Iraq. Aside from his political career, Walz made a name for himself as a high school teacher and a football coach in Mankato Minnesota.

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A post shared by Governor Tim Walz (@mngovernor)

Why is Tim Walz one of the fittest governors?

• Did a tiktok with Kate Mackz running through central park. She has made a platform interviewing people on runs.
• Joined the national guard.
• Believes running is the “best stress reliever you can find.”
• High school and football coach.
• Enjoys hunting.
• Provided free school meals to all students in Minnesota.
• Ran the Rochester Marathon.

Congratulations to Tim Walz on making the Fittest Governors in America 2024 edition.

“Governor Maura Healey, Congratulations on making our list of the Fittest Governors in America 2024. I encourage you to continue inspiring all Americans by promoting healthy lifestyle. You deserve the recognition as a wellness ambassador by setting a powerful example of what it means to lead with vitality and resilience,” says HFR founder Samir Becic.

Maura Healey is a member of the Democratic Party and she is currently governor of Massachusetts. She has taken a large stance on LGBTQ rights and equality within the state, as she is the first openly gay individual to hold the highest office in the state. 

She has received national recognition for her ideas and executions on things, such as consumer protection, environmental issues, and civil rights.

She has a love for basketball and it is showcased all throughout her Instagram. It is always exciting to see people of power have their niche interests as well!

Why is Maura Healey one of the fittest governors?

• Places emphasis on addressing healthcare disparities.
• Understands and promotes mental health advocation.
• She is interested in cooking healthy foods.
• Walks for pride.
• Enjoys playing basketball and supports University of Massachusetts.
• Promotes health and fitness initiatives.

Congratulations to Maura Healey on making the Fittest Governors in America 2024 edition.

Before introducing any new foods or allergens, be sure to consult with your pediatrician, no matter your baby’s age. Additionally, using brightly colored ingredients can enhance your baby’s color recognition skills! If it is your baby’s first time trying solids, here is a list of top ten best first tastes for you baby.

Sweet Potato and Carrot Puree

Starting at the top choice is sweet potato due to its countless benefits, especially being a low allergen food which means it is typically safe to be your baby’s first food. This vibrant orange puree not only tastes great but also can help your baby associate colors with taste. Sweet potatoes are rich in vitamins A and C, making them a great choice. Their natural sweetness appeals to most babies and it is great for their digestion. Parents for ages have been using sweet potatoes and prunes to relieve constipation. In addition to their sweetness appeal, they can easily be blended and combines with various fruits of vegetables making them a very versatile option.

Carrots provide beta-carotene and add a lovely extra orange hue. They are also low allergen making it a safe combination for a first puree. Carrots also have vitamin A and in addition they antioxidants which are known to prevent cells from being damaged. They are both relatively easy to prepare and blend into a puree. To prepare, simply steam or boil the sweet potatoes and carrots until tender, then blend until smooth.

Apple and Kale Puree

Apples are naturally sweet and easy to digest, making them a great option for babies. They also have a very high water content making them essential for hydration. Your child will most likely love even a simple apple sauce but adding kale to this recipe is a great way to sneak in some veggies for a wide range of health benefits from minerals to anti-oxidants. Kale is known for its plant-based iron and calcium, important for growth and development, which makes it a great option for babies who are constantly growing. This duo is p acked with vitamin C and more and your babies immune system will thank you for the natural boost.

To make this puree, cook apples until soft (steaming or boiling works well again), then blend them with a handful of freshly washed kale. This simple mix offers a delicious fruit and vegetable combination. You can also use green apples to help with color recognition.

Banana and Oats Puree

Bananas have a soft, creamy texture that’s perfect for baby food. They are also known for being a great source of potassium, which is vital for healthy muscle and nerve function. Bananas also provide a natural energy boost from its carbohydrates. To prepare, mash a ripe banana and mix it with cooked oats for added fiber and a great source of complex carbs. The fibers in oats can help your baby have good heart health from a young age. Both of these are also great firsts food due to be low allergen foods. As long as your baby has no allergies, cashew/peanut butter is a great addition to this recipe for taste. Blend until smooth or the preferred consistency. This is also a great puree to add a pediatrician approved allergen introductory powder mix in.

Avocado and Breast Milk Puree

Avocados are packed with healthy fats, called monounsaturated fats, which are essential for brain development. They also have vitamins E, K, C, and B. According to a study, there is equal amounts of vitamin E, lutein, and folate in an ounce of avocado compared to one serving size of apple and pears. Also great for digestion and can be used to combat constipation. The bright green color is also appealing and can promote color recognition. An avocado’s creamy texture makes them ideal for purees.

Simply mash a ripe avocado and mix in a little breast milk (or formula) to achieve the desired consistency. The benefits of breast milk are countless. From infants to toddlers, breast milk gets tailored by our body to meet the needs of your growing baby. Leaving it a little thicker and chunkier, if your baby is old enough can also benefit texture recognition. This puree is rich and super simple to make, no cooking required. You can add a splash of breast milk to any of these recipes for added health benefits, do not let it go to waste!

Mango and Yogurt Puree

Mangoes bring a tropical flair and natural sweetness that babies often love. Its fiber and hydration content makes it excellent for digestion. You can play with the ripeness if your baby prefers sour over sweet. To prepare, peel and chop ripe mangoes, then blend until smooth. For added creaminess, and some health benefits, mix in plain yogurt, or if your child can not have dairy use a dairy yogurt, like almond or coconut. You can also use breast milk or formula for extra nutrients. This refreshing puree with yogurt provides probiotics for gut health, but can be just as tasty without it. You can also serve your baby small pieces of mango to help them explore new textures.

If you choose to skip over purees and go straight into baby led weaning here is a list of the top 10 healthiest foods for baby-led weaning. 

Tips for Making Baby Purees

Steam or Bake Over Boil: Cooking methods like steaming or baking help retain nutrients, better than boiling does.

Blend to Desired Consistency: Adjust the thickness of the puree by adding water, breast milk, or formula as needed, also based on the age of your child.

Pack your own Pouches: If it is more convenient to use a pouch, make you own for on the go nutrition!

Freeze for Convenience: Make larger batches and freeze them in ice cube trays or fun molds for easy portions later on.

Happy cooking!

History of Sound Therapy

Sound therapy has been around since near the beginning of history, even though it has become a popular trend recently it’s origins are ancient. The link between sound, light, and magnetism and how it can be used dates all the way back to 4000 B.C. Sound therapy, a holistic approach, uses the healing power of sound to promote relaxation and well-being. The connection between sound and healing which is now known as sound therapy dates back to 1896, when American researchers discovered it. The idea of using music is known to improve blood flow and improve thought processes. Another form of sound therapy is using various sound frequencies, instruments, and vocal techniques. This practice originates in Tibetan and Himalayan cultures.

Sound therapy aims to restore balance within the mind and body, reducing stress and enhancing emotional health. Many researchers and sound specialists believe that sound can stimulate the brain’s natural healing processes, leading to improved mental clarity and emotional resilience. Sound baths and ASMR has been trending a lot on social media and in society and it has brought more and more people to sound therapy.

White noise is an equal distribution across all sounds. While other colored noise, such as pink and brown noise are filtered versions. For example, brown emphasizes low frequencies. Each color plays sounds from a different spot on a frequency spectrum. The frequency spectrum measures volume and frequency and helps visualize how a sound is heard.

Different Kinds of Noises

The five noises below can all be used for enhanced sleep but what frequencies they are at and the benefits of each as well as other activities that these noises can improve you efficiency and make you feel more relaxed. Noise and their different frequencies all have different “colors” similar to rainbow.

White Noise

White noise is best known as a popular sleep aid. The most popular application of sound therapy is the use of white noise, which has gained recognition for its soothing effects. White noise, characterized by a consistent sound that masks background noises, helps create a calming environment. Parents most commonly use it to provide babies with a “quiet” sleeping environment in noisy households, but it offers countless other variations and uses. It has been found to help individuals with sleep difficulties like insomnia and attention deficits like ADHD. It can also enhance focus in noisy settings, improve studying efficiency, and even provide comfort for those experiencing anxiety. The gentle, constant sound can serve as a powerful tool for achieving tranquility and promoting a sense of security in various aspects of daily life.

The way it is a steady, uniform sound can help soothe people to sleep, helping to reduce the likelihood of being disturbed by sudden noises. It is also beneficial for those experiencing tinnitus, as the sound can mask the ringing or buzzing sensations, providing relief and promoting a more peaceful auditory environment. For people who struggle with low attention spans or ADHD, using this noise to focus can improve their efficiency. It does this by masking noises to improve cognitive performance for people with inattentive symptoms.

Pink Noise

Pink noise which is distinguished by its equal energy distribution per octave, presents a more balanced and less harsh sound than white noise. It distributes energy evenly across octaves, creating a smoother, more natural listening experience. This quality makes it a great option for relaxation and sleep. It is a muted version of white noise. Research has shown that pink noise can enhance deep sleep, leading to improved rest and cognitive function the following day. Many people also find the softer, more natural sound of pink noise to be calming, making it more suitable for meditation or study sessions. Its soothing nature helps create a serene atmosphere, allowing listeners to unwind and concentrate better on their tasks. People who prefer the sounds of soft ocean waves, steady rainfall or rustling leaves will love the soothing sounds of pink noise.

Brown Noise

Brown noise is a filtered version of white noise that creates an emphasis on low frequencies. It sounds very similar to the low-pitch rumble of a thunderstorm that many people find calming to listen to in nature, so this is like a portable version of the similar effect for convenience. Brown noise features a deeper sound profile, which is often described as rich and comforting. This helps the listener have a calming feeling and can help reduce anxiety and promote relaxation, making it a great choice for winding down after a long day. F

or some individuals, brown noise may be more effective for sleep than white or pink noise. Its low-frequency emphasis creates a sound that many find particularly soothing, helping them to drift off more easily and stay asleep throughout the night. Brown sound is named after Scottish scientist and botanist Robert Brown, since he discovered how to mimic an erratic movement called “Brownian motion,” that changes sound signals. 

Blue Noise

Blue noise is characterized by its emphasis on higher frequencies, resulting in a sound that is often perceived as happier, brighter and more dynamic compared to white or pink noise. Its power increases with frequency, meaning that the higher sounds are more pronounced. While this can create a vibrant listening experience, it also makes blue noise less suitable for sleep, as the sharper tones may be stimulating rather than calming. In practical applications, blue noise can be beneficial for tasks requiring concentration. The higher frequencies can enhance alertness and focus, making it useful in fast paced school or work environments where attention to detail is crucial. For instance, artists and designers might use blue noise to help maintain concentration during creative processes. Additionally, in sound design, blue noise can be employed to create specific textures and effects, often used in music production or audio engineering.

Violet Noise

Violet noise has the highest frequency of all the sounds. Its sound is often described as sharp and bright. Like blue noise, violet noise is less helpful for sleep due to its stimulating nature. It is a very uplifting noise that people use to keep them focused for longer periods of time. Violet noise is mainly used in specific sound therapy applications. It can be used for tinnitus therapy, where the higher frequencies may help mask the ringing or buzzing sounds associated with the condition. This is a common side effect after surgery and also used for hearing loss. Some people also use violet noise for meditation practices, as it can aid in creating a heightened state of awareness. The sharp and clear quality of violet noise can also serve to enhance certain types of soundscapes in artistic or therapeutic settings, contributing to an immersive auditory experience. 

In conclusion, colored noise can be beneficial to individuals in various ways. Incorporating sound therapy into your wellness and mindfulness routine can be a powerful tool for enhancing relaxation, focus, and overall well-being. The diverse range of therapeutic noises, from the calming qualities of white noise to the vibrant frequencies of blue and violet noise, offers something that can be helpful for a range of people. From babies who can’t sleep to elderly with hearing, it can help all age groups. Each type of sound has its unique benefits, making it important to choose the one that best suits your personal needs and preferences.

Whether you’re seeking to improve your sleep, reduce anxiety, or boost concentration, the right noise can create a perfect environment for you that fosters relaxation and productivity. As you explore the different types of sound, consider experimenting with various options to discover which resonates most with you. Embracing sound therapy can lead to a deeper sense of calm and a more balanced life, making it a valuable addition to your holistic approach to health and wellness.

1. Practice Deep Breathing

Deep breathing is a simple yet powerful tool to reduce stress and anxiety. When you focus on your breath, it activates the parasympathetic nervous system, which helps calm the body and mind. Research has shown that deep breathing exercises, such as SKY Breath Meditation, can significantly reduce stress levels and improve emotional well-being. By taking a few minutes each day to practice deep breathing, you can create a sense of calm and clarity amidst the chaos.

2. Go for a Walk or Exercise

Physical activity is a proven way to reduce stress and improve mental health. Walking, in particular, offers the benefits of exercise while also providing a chance to clear your mind and enjoy nature. Studies have shown that regular walking can ease symptoms of anxiety and depression, boost mood, and improve overall well-being. Whether it’s a brisk walk around the block or a more intense workout, getting your body moving can help you feel more grounded and less anxious.

3. Limit Media Consumption

While it’s important to stay informed, constantly consuming news can heighten stress and anxiety. Set boundaries for your media consumption by designating specific times to check updates and avoiding news before bedtime. Research has shown that excessive media exposure during stressful events can lead to increased anxiety and emotional distress. By limiting your media intake, you can protect your mental health and maintain a more balanced perspective.

4. Connect with Loved Ones

Social support is crucial during stressful times. Reach out to friends and family to share your thoughts and feelings, and to offer support in return. Studies have shown that social connections can buffer the effects of stress and improve overall mental health. Whether it’s a phone call, video chat, or socially-distanced meetup, connecting with loved ones can provide comfort and reassurance.

5. Practice Mindfulness and Meditation

Mindfulness and meditation practices can help you stay present and reduce anxiety. Techniques such as mindfulness-based stress reduction (MBSR) have been shown to improve mental and physical health by promoting a state of calm concentration and positive emotions. By incorporating mindfulness and meditation into your daily routine, you can cultivate a sense of inner peace and resilience.

Remember, it’s normal to feel anxious during times of uncertainty. By implementing these strategies, you can navigate the election period with greater calm and clarity. Stay informed, stay connected, and take care of your mental health.

From day one, N1 had a vision: to be a beacon of unbiased news in a region where political and social challenges are all too common. As an affiliate of CNN, N1 embraced top-tier journalistic standards right from the start, ensuring they delivered nothing but the best. Their dedication to transparency, accuracy, and fearless pursuit of the truth has set them apart.

N1 started small but quickly became a trusted household name, known for its in-depth coverage and gutsy reporting. They haven’t shied away from tackling the tough stories, shedding light on the issues that matter most and giving a voice to those who need it.

This anniversary isn’t just about looking back; it’s also about recognizing N1’s role in inspiring the next generation of journalists. Their partnership with CNN has given them a global platform, allowing them to share the unique and diverse stories of the Balkans with the world.

Health Fitness Revolution founder Samir Becic, who has been featured on N1 multiple times, sums up the network’s impact perfectly: “Congratulations to N1 TV on its 10th anniversary. CNN you have a great partner in N1 TV, because they have a world class team. P.S. Anderson Cooper, you have serious competition in Bosnia.”

So here’s to N1 News—10 years of excellent journalism and a bright future ahead. Cheers to many more years of excellence and growth!

Honey → Maple Syrup or Agave Nectar

Honey, often considered a natural sweetener, is produced by bees, making it a non-vegan product. A simple switch to maple syrup or agave nectar provides a sweet, vegan-friendly alternative. Maple syrup is perfect for pancakes, oatmeal, and baking, while agave nectar works well in teas, smoothies, and desserts.

Gelatin → Agar-Agar

Gelatin is commonly used in jellies, gummy candies, and desserts but is made from animal collagen. An excellent vegan substitute is agar-agar, a jelly-like substance derived from seaweed. Agar-agar works similarly to gelatin, providing a plant-based option for your favorite recipes that call for a gel or thickener.

Eggs in Baking → Applesauce

When baking, eggs are often used as a binding agent, but there’s an easy, vegan-friendly alternative: applesauce. For each egg a recipe calls for, substitute with ¼ cup of unsweetened applesauce. Not only does it bind ingredients, but it also adds natural sweetness and moisture to your baked goods, making cakes and muffins deliciously moist.

Feather Pillows and Duvets → Down Alternatives

Feather-filled pillows and duvets can be cozy but are made from the plumage of birds. Opt for down alternatives like pillows and duvets filled with synthetic fibers or plant-based materials like bamboo or cotton. These alternatives are just as fluffy and warm while being cruelty-free and often hypoallergenic.

Beeswax Candles → Soy or Coconut Wax Candles

Traditional candles are often made from beeswax, but soy or coconut wax candles offer a vegan alternative. Soy and coconut wax burn longer and cleaner, making them not only better for the environment but also safer for indoor air quality. They come in various scents and styles, allowing you to create a cozy ambiance without harming bees.

Animal Hair Makeup Brushes → Synthetic Brushes

Many makeup brushes are made from animal hair, such as sable, badger, or horsehair. Synthetic makeup brushes are a cruelty-free alternative that performs just as well, if not better. Modern synthetic fibers are designed to mimic the softness and performance of natural hair while being easier to clean and less prone to shedding.

Conventional Cleaning Products → Cruelty-Free and Plant-Based Cleaners

Many household cleaning products contain animal-derived ingredients or are tested on animals. Swap them for cruelty-free and plant-based cleaners. Brands like Method, Seventh Generation, and Mrs. Meyer’s offer a wide range of vegan cleaning supplies that are effective at keeping your home spotless without the cruelty.

Wool Sweaters → Cotton, Hemp, or Bamboo Fabrics

Wool, commonly used in sweaters and winter clothing, is derived from sheep. Opt for cozy alternatives like cotton, hemp, or bamboo fabrics, which are not only vegan but also more breathable and sustainable. These plant-based materials offer warmth without the itchiness or environmental impact of wool production.

Conventional Skincare and Haircare → Vegan Skincare and Haircare

Personal care products often contain animal-derived ingredients like lanolin (from sheep’s wool) or beeswax. Transition to vegan skincare and haircare, which uses plant-based ingredients like shea butter, coconut oil, and aloe vera. Many vegan brands are also cruelty-free, meaning they don’t test on animals, offering a more ethical choice for your beauty routine.

Milk → Plant Milk

One of the easiest and most impactful swaps is replacing dairy milk with plant-based milk like almond, soy, oat, or coconut milk. These options are widely available, nutritious, and versatile. Use them in coffee, cereals, smoothies, or cooking and baking. Most plant-based milks are fortified with calcium and vitamins, making them a healthy and delicious dairy alternative.

Switching to a vegan lifestyle doesn’t have to be difficult or restrictive. With so many alternatives available, it’s easy to replace everyday products with vegan versions that are just as effective and often better for your health, the environment, and animals. Start by making these simple swaps, and you’ll be well on your way to living a more compassionate, sustainable lifestyle.

For more tips on vegan living, check out additional articles on Health Fitness Revolution. Together, we can make small changes that have a big impact!

WALL-E (2008)

Although Disney’s and Pixar’s masterpiece is generally known as a love story between two robots, the underlying theme of the movie that most kinds might not notice are much darker. In this animated classic, the story follows a garbage cleaning robot named WALL-E as he is left alone to clean up an uninhabited and deserted earth, in the year 2805. Through his daily activities, we see the remains of the human world and the digital advertisements that suggest all humans have left earth in large luxury starships called the Axiome due to earth being a garbage-filled wasteland about 700 years ago. The story quickly shifts however as an investigating robot named EVE arrives on earth to look for any signs of life on earth.

Even though most part of the story doesn’t even happen on earth, the concept is enough to scare people; the megacorporation Buy N’ Large had caused massive environmental damage to the planet through over-consumption and corporate greed and have forced people to leave earth and wonder the galaxy for generations as they all become morbidly obese as a result of not doing anything. This movie is a major criticism on the world population and majorly on American consumerism behavior and the growing environmental issues through allegories and even biblical references but majorly by just showcasing the true demise of humanity in the most subtle and effective possible way.

IMDB: 8.4/10

Dark Waters (2019)

This legal thriller, Based on the real life events of Robert Bilott’s case against the DuPont chemical manufacturing corporation over the course of a few years. The general story of the movie is based on a 2016 New York Times’ article “The Lawyer Who Became DuPont’s Worst Nightmare”. Bilott, who was a criminal defense lawyer in Cincinnati, was asked by an acquaintance of his grandmother to investigate the mysterious numerous deaths of his cattle in a farm in Parkersburg, West Virginia. This investigation leads to the discovery of unregulated chemicals in the drinking water of the entire town, dumped by DuPont corporation, deliberately poisoning the entire town over the course of decades.

Chilling, captivating, and ultimately silently terrifying, Dark Waters is a true depiction of the recurring American nightmare. This case was just one of the many that was discovered and taken to court. But the lack of affective policies, regulation, powerful monopolies, and lack of education and information  about dangerous material to the public, Americans are more and more in danger of chronic illnesses such as all kinds of cancer as a direct result of lethal chemicals in the environment and even the food supply and everyday plastic materials.

IMDB: 7.6/10

Erin Brockovich (2000)

A very interesting legal thriller that showcases another true court case. Erin Brockovich is the true story of a woman by the same name who started a legal case against the Pacific Gas and Electric Company on the accounts of groundwater contamination of the town of Hinkley, California. The story follows the single mother Erin, played by Julia Roberts, as she struggles to find a job and support her children, eventually managing to find a paid position in a legal office as a secretary. After studying a file in which PG&E is offering to buy a house for a resident of the town in addition to covering the numerous medical  bills of the resident, she starts to suspect things are not right and decides to start investigating and eventually start a lawsuit against the company.

The unbelievable performance of Julia Roberts as Erin only adds to the thrill of the story. Having no official legal authority in the office, starting and proceeding and completing the paperwork and investigation for the case was a job that Erin did tirelessly after seeing the true state of how bad things are. The Hinkley groundwater contamination is now a famous case and a true symbol of fighting against corporate America poisoning entire populations.

IMDB: 7.4/10

Soylent Green (1973)

This dystopian thriller is loosely based on the 1966 book Make Room! Make Room! By Harry Harrison. The movie takes place in an imaginary future in 2022, where global warming, overpopulation and pollution have caused ecocide and a worldwide shortage of food. New York City has now a population of 40 million people, majority very poor, with only the elite having access to spacious apartments, clean water and natural food and protection while most people are given rations of the processed “new food”, called Soylent Yellow and Soylent Red, and the new more nutritious and flavorful product, Soylent Green. The murder of a chairman of the Soylent corporation and the investigation by an NYPD officer leads to more mysteries, questions, and most importantly, the source of this new Soylent Green.

Unrecognized many, Soylent Green is a masterpiece of dystopian art as it doesn’t focus on the scenery, but rather the people. The long scenes showing the long lines of people waiting for their rations of food in an overcrowded, constantly humid state scares the audience and creates a possible alternate reality in which the audience can see the worst of the outcomes that could happen if climate change and food issues aren’t addressed.

IMDB: 7/10

Mother! (2017)

This Cult classic by Aranofsky would probably not even show up on many environmental movie lists. The plot that is heavily inspired by the Bible, revolves around a husband and wife, played by Javier Bardem & Jennifer Lawrence, as they spend most of their time in a large Victorian home in the middle of a beautiful plain. He spends most of his time writing and she works on the house until one day a mysterious couple arrives, which starts a chain reaction of chaos and destruction in the house.

On first watch, this movie is pure nonsense. Long shots of party people and abstract conversations, followed by unreal events and mysterious behaviors that makes the audience wonder if the director was sober while making this. But in a rewatch, these biblical events start to fall into place and the inspirations begin to reveal themselves. Although it contains strong religious messaging and religion-based plot, it is anything but a religious movie but actually a criticism of religion itself and God personally, marking him responsible for the current situation of the earth and environment and the state of our world. Although it’s not for everyone, it is strongly suggested to watch the movie and read and study about it to understand it and understand why it’s one of the most powerful environmental movies I have seen.
IMDB: 6.6/10

• Decreases stress: Mushroom coffee has adaptogens (plant-based compounds) that help regulate the body’s cortisol release when stressed. Regulation of cortisol can help protect against chronic metabolic disorders, inflammation, and other diseases. Adaptogens help keep balance in our body by modifying cortisol production, so that the body can function correctly. Their stimulating properties can help reduce the effects of stress on the body.

• Reduces inflammation: Both coffee beans and mushrooms are full of polyphenols. Polyphenols have antioxidant properties that can help decrease inflammation in the body. Due to the antioxidant properties that it has, it fights against free radical damage which also aids in lowering inflammation. 

• Improves immune response: Since mushroom coffee contains polyphenols and antioxidants such as flavanols and carotenoids, these all work to strengthen the immune system. It also contains beta-glucans, polysaccharides and triterpenes that can also help to increase resistance to illnesses and support the immune system. These compounds are very beneficial for those with stressful lives, those who are active or even athletes to keep their immune system in good shape. 

• Maintains gut health: As we’ve mentioned before, mushroom coffee contains prebiotics that can help produce healthy bacteria in the gut which is essential for digestion. The prebiotics also assist in improving overall gut health. Since mushrooms are also rich in bioactive polysaccharides themselves, these also act as prebiotics that directly boost digestive health. 

• Lower caffeine: Ground mushroom powder itself does not contain caffeine. The total caffeine level depends on the coffee combined with it. Some mushroom powder can be decaf, or blended with herbal coffee instead of regular coffee beans which makes it caffeine-free! This can be beneficial for people who are sensitive to caffeine or choose to not drink a lot of caffeine. Caffeine without the extra jitters! 

• Lower risk of disease: The antioxidants in mushroom coffee and it’s anti-inflammatory benefits  protect from free radical damage. In turn, this helps to prevent some degenerative diseases such as diabetes, cognitive decline, and heart disease. By preventing the onset of some diseases, this can benefit your long-term health as well. 

• Aids in liver function: Mushrooms, loaded with adaptogens that help prevent liver disease and improve liver function. The adaptogens encourage toxins and waste to be flushed from the body smoothly. They can also regulate liver enzymes and fight harmful immune responses that affect liver cells and healthy liver function. 

• Loaded with antioxidants: Research has shown that a cup of coffee is higher in antioxidants than other drinks and teas. At the same time, mushrooms contain a very high level of antioxidants as well. This is why mushroom coffee is enriched with antioxidants, it’s double packed in a single cup. What a win-win!

• Helps Cognitive Function: Mushroom coffee contains compounds that can help to promote neural health and support overall brain health. Studies show that Lion’s mane in specific can encourage the production of nerve growth factor. Sequentially, this can increase the length of nerve cell processes, which promotes concentration, focus, and memory. 

• Lowers oxidative stress: The antioxidants found in both mushrooms and coffee are beneficial to health because they provide defense against the free radicals that we’re exposed to everyday. Free radicals create oxidative stress for the human body, which can induce cellular damage as well. Low oxidative stress can help protect against serious health issues and diseases. 

A Pivotal Election for Healthcare in America

As we look toward the U.S. 2024 presidential election, healthcare stands as one of the most critical issues shaping the platforms of the two major candidates: Kamala Harris of the Democratic Party and Donald Trump of the Republican Party. Each candidate presents vastly different visions for the future of healthcare in America, and the policies they propose will impact millions of Americans. In this article, we’ll break down each candidate’s healthcare plans, highlighting key differences without bias, to help you understand what each presidency could mean for healthcare in the U.S.

Democratic Stance: Kamala Harris’s Focus on Expanding Healthcare Access

Kamala Harris, the Democratic Party’s candidate, seeks to build on the healthcare reforms established during the Obama administration, specifically focusing on expanding the Affordable Care Act (ACA). Harris has made it clear that her administration would prioritize increasing access to affordable healthcare, especially for lower-income individuals, minorities, and women.

source: National Vital Statistics Reports Volume 73, Number 2  

Key Points:

• Kamala Harris, the running nominee for the Democratic Party, has future healthcare plans focusing on expanding the affordability of healthcare, an extension of the Affordable Care Act. She hopes to expand Medicare and Medicaid to reach more Americans and lower the costs of obtaining prescription drugs.
• The main target population is the lower SES populations and minorities. Along with this, the Biden-Harris Administration restored Title X plans, which help with clinics that aid in abortion, and overall she advocates for resources to help with mental health. 
• As vice president, Harris has advocated for ideas such as capping insulin expenses at $35 per month and lowering out-of-pocket drug costs for Medicare beneficiaries. In the future, she hopes to expand these measures to include all Americans.
• Her approach calls for expanding Medicaid, particularly in states that have not completely implemented it, and focusing on underserved populations, including low-income families and minorities. 
• In accordance with her strong support for reproductive rights, she intends to safeguard and extend access to services such as abortion, establishing herself as a protector of women’s healthcare options. 
• Kamala wants to invest in maternal care, and reproductive access is a top priority in her plan.
• Finally, lowering the price of prescription medicines by allowing the government to interact directly with pharmaceutical firms remains a key component of her agenda, which builds on the gains done under the Biden-Harris administration.
• Kamala Harris’ healthcare agenda is focused on extending access and affordability, with a particular emphasis on protecting and strengthening the Affordable Care Act. 

Republican Stance: Donald Trump’s Market-Driven Healthcare Approach

Donald Trump, the Republican Party’s candidate, favors a more market-driven approach to healthcare. Trump’s healthcare plan focuses on reducing government intervention in the healthcare industry, encouraging competition among private insurance companies, and expanding individual control over healthcare spending. Donald Trump has stated that he wants to get rid of the ACA during his campaign with something that can help with lowering prescription drugs and reducing government involvement. One significant act he did in his last administration was signing the No Surprising Act, which protects patients from being charged with unexpectable bills.  

Key Points:

• Donald Trump’s healthcare program is focused on limiting government involvement in healthcare and boosting market-driven solutions. 
• He continues to advocate for the repeal or significant modification of the Affordable Care Act (ACA), focusing on expanding private insurance options while minimizing federal involvement. 
• He has added and revised plans to ensure HIPPA policies are being met in regards to  plasma donations after COVID-19. 
• His plan calls for increased competition among insurers across state lines, which he says would reduce costs and enhance services like prescription drugs that are even allowed to come in from Canada. 
• A key component of Trump’s healthcare strategy is the promotion of Health Savings Accounts (HSAs), which provide people with more control over their healthcare costs. 
• He also wants to reduce regulatory constraints on healthcare providers and streamline the FDA’s drug approval process on things like prescription drugs and e-cigarette use. 
• Trump is also an advocate for telemedicine, particularly as a way to enhance healthcare access in rural areas, which he’ll further enhance during his new term as president. 
• Trump has previously supported Medicaid work requirements, which would link benefits to employment or job training, reflecting his overall policy of reducing government healthcare interventions and emphasizing personal responsibility in accessing treatments.

Contrasting Visions for Healthcare

The healthcare platforms of Kamala Harris and Donald Trump represent two starkly different visions for America. Harris’s focus is on expanding access to healthcare through government programs like Medicare, Medicaid, and the Affordable Care Act, with a strong emphasis on affordability, reproductive health, and mental health services. In contrast, Trump’s approach is rooted in reducing government involvement, promoting private insurance, and expanding market-driven solutions like Health Savings Accounts and telemedicine. Here, Forbes provides a side-by-side comparison of the candidates’ healthcare policies.

As voters consider these plans, it’s clear that the future of healthcare in America will be shaped by the outcome of this election. Understanding each candidate’s stance is vital to making an informed decision at the polls.

To see the full first debate among the two candidates, click here. 

Abortion, the medical process of terminating a pregnancy, has been one of the most polarizing political issues in the United States. The debate over abortion rights first reached the Supreme Court in 1973 with Roe v. Wade, which legalized abortion nationwide and established a woman’s constitutional right to choose to terminate her pregnancy. This ruling was overturned in 2022 by Dobbs v. Jackson Women’s Health Organization, shifting the power to regulate abortion back to individual states. Since the Dobbs decision, several states have enacted severe restrictions or outright bans on abortion, bringing the issue of reproductive rights to the forefront of the 2024 election.

What is Abortion?

Abortion can be performed in two ways: through medication or surgery. The method used depends on the stage of the pregnancy and the woman’s health. There are many reasons why women choose to have abortions, including unplanned pregnancies, financial or social instability, health risks to the mother, or cases of fetal abnormalities. Some pregnancies, such as ectopic pregnancies, are life-threatening and require medical termination to protect the mother’s life.

Reasons Women Choose Abortion:

• Health Risks: Conditions like preeclampsia, cancer, or heart disease may make it unsafe for a woman to carry a pregnancy to term​(Abortions rights in Ame…).
• Fetal Anomalies: Severe fetal conditions may be diagnosed during pregnancy, leading to the choice to terminate​(Abortions rights in Ame…).
• Rape or Incest: Some women seek abortions as a result of pregnancies that result from sexual violence.
• Socioeconomic Factors: Many women cite financial instability, lack of support, or an inability to provide for a child as reasons for seeking an abortion​(Abortions rights in Ame…).
• Personal Choice: Some women choose abortion due to personal reasons, such as feeling unprepared for motherhood or wanting to focus on education or career​(Abortions rights in Ame…).

Abortion access has significant implications for women’s health and autonomy, making it a critical issue for voters in the upcoming election.

Democratic Stance: Pro-Choice and Reproductive Rights

The Democratic Party firmly supports a woman’s right to make decisions about her own body. They believe that the government should not interfere in the relationship between a woman and her healthcare provider when it comes to abortion. Democrats, led by President Joe Biden and Vice President Kamala Harris, have pushed for federal protections that guarantee access to safe, legal abortion services, especially in states where restrictive laws have been passed following the Dobbs decision.

Democrats have provided such a strong emphasis that back during the Biden-Harris administration released this statement “more than 20 states have imposed extreme and dangerous abortion bans—many of which include no exception even for rape or incest—that put the health and lives of women in jeopardy, force women to travel hundreds of miles for care, and threaten to criminalize doctors for providing the health care that their patients need and that they are trained to provide.” Kamala Harris’s views on abortion are very pro-choice advocacy on expanding abortion services.

Key Points:

• Kamala Harris on Abortion Rights: “The government should never come between a woman and her doctor. Never,” Harris said during a speech in Jacksonville, Florida, in May 2024​. “This is a fight for freedom—the fundamental freedom to make decisions about one’s own body and have their government tell them what they’re supposed to do.” She’s been very vocal about where she stands. She has been a vocal advocate for expressing concerns about women’s healthcare after Roe v. Wade. “Following the Supreme Court’s unprincipled decision to overturn Roe v. Wade, states banned abortion altogether. This criminalization of basic, necessary reproductive health care has taken an incalculable toll on people’s lives. Since Roe was overturned, I have met women who were refused care during a miscarriage… only when she developed sepsis did she receive care.”
• Bodily Autonomy: Democrats emphasize that decisions regarding abortion should be made by women, guided by their doctors, without government intervention. Vice President Harris has been a vocal advocate, stating, “The government should never come between a woman and her doctor.”​
• Healthcare Access: The Democratic platform highlights the need for safe access to abortion, particularly for low-income women and women of color, who are disproportionately affected by abortion restrictions​.
• Legislative Action: The Biden-Harris administration has called for the passage of federal legislation to protect reproductive rights. They argue that state-level bans on abortion put women’s health at risk, particularly in cases of rape, incest, or life-threatening conditions.

Supporting Links:

• White House Statement on Reproductive Rights
• CNN Coverage on Kamala Harris’s Abortion Stance

Republican Stance: Pro-Life and State Rights

Donald Trump, the Republican candidate, holds a firm anti-abortion stance and supports more restrictive abortion laws. He played a crucial role in appointing three conservative justices to the Supreme Court, which led to the overturning of Roe v. Wade. While Trump has expressed opposition to a national abortion ban, he believes that individual states should have the right to set their own abortion laws. His platform aligns with anti-abortion views and has pushed for bans at the state level, where under the Republican Party, the Pain-Capable Unborn Child Protection Act makes the restriction that a woman cannot have an abortion after the 15-week mark. State-level laws have shown resentment due to the Roe v. Wade outcome of having the ultimate choice.

Recently, in 2023, Trump said “I wouldn’t sign a national abortion ban,” but later emphasized that it should be up to the states to decide. For example, Florida had a 6-week ban, according to the Guttmacher Institute, a 30% reduction of in clinical abortions in the month of May. He has encouraged states to make their laws as strict as possible and that “individual states and their cultures and their unique political sensibilities should make these decisions because we don’t want to have a nonstop federal conflict over this issue,” Vance said. He has always made claims that he will propose the traditional values of life and be more pro-life than pro-choice like Democrats. He has made public statements that he’ll always push for pro-life policies, and once he is in office, he will make federal and state policies much stricter. The Republican Party has always advocated for a pro-life view on abortion, where it’s a crime to end a life being very conservative and having a Christian ideology. 

Key Points:

• Donald Trump on Abortion: “I am pro-life. I hate the concept of abortion,” Trump declared during a previous interview, emphasizing his support for more restrictive state-level abortion laws​.
• State Control: Trump has emphasized that abortion policy should be determined at the state level, stating, “Alabama is going to make a different decision from California, and that’s OK”​.
• Pro-Life Ideology: Trump has consistently promoted a pro-life platform, arguing that the rights of unborn children should be protected under the 14th Amendment of the U.S. Constitution.
• Defunding Planned Parenthood: Trump has pledged to defund organizations like Planned Parenthood as long as they continue to offer abortion services​.

Supporting Links:

• Politico Coverage on Trump and Abortion Policy
• Guttmacher Institute Data on State-Level Abortion Restrictions

The Diverging Paths of 2024

The 2024 presidential election presents two vastly different approaches to abortion rights. On one side, the Democratic Party continues to advocate for a woman’s right to choose, pushing for federal protections to ensure access to safe and legal abortion services. On the other side, the Republican Party, led by Donald Trump, supports pro-life policies, advocating for states to impose stricter abortion laws and protecting what they view as the rights of the unborn. As voters head to the polls, abortion remains a pivotal issue that will influence the direction of reproductive rights in America for years to come. Here is the clip from the 2024 Presidential Debate:

Renu Khator: A Visionary Leader

Since 2008, Renu Khator has served as Chancellor of the University of Houston System and President of the University of Houston (UH). Under her transformative leadership, UH has earned Tier One research status—an achievement that was realized years ahead of schedule. This prestigious designation has not only elevated the university’s national reputation but also bolstered its ability to attract top faculty, researchers, and students, thereby enhancing its impact on the Greater Houston area.

Khator’s commitment to expanding UH’s academic and infrastructural capacities has been a key factor in its success. Notable initiatives include the $130 million football operations center, which strengthens the university’s athletic program, and a $1.9 billion construction program that has seen the development and renovation of cutting-edge facilities. Thanks to her strategic vision, UH now contributes an estimated $6.4 billion to the local economy annually.

Her focus on critical sectors such as energy, healthcare, and the arts aligns perfectly with Houston’s economic and cultural landscape. Khator has been pivotal in reinforcing the city’s standing as a hub of innovation while advancing UH’s academic prestige.

Tilman Fertitta: The Entertainment Mogul

Tilman Fertitta, a Houston native, is a giant in the hospitality and entertainment sectors. As the owner of the Houston Rockets and CEO of Landry’s, Inc., Fertitta has left an indelible mark on Houston’s cultural and economic fabric. His business empire spans restaurants, hotels, casinos, and sports teams, all of which contribute to Houston’s growing appeal as a destination for world-class entertainment.

Fertitta is also known for his philanthropic work. He has donated millions to causes related to healthcare, education, and disaster relief. One of his most significant contributions to the city was his $20 million donation to the University of Houston, which led to the construction of the Fertitta Center—a state-of-the-art basketball arena that has become a crown jewel for the university’s athletics program.

In addition to his role in the sports and entertainment industries, Fertitta’s investments and contributions have brought numerous high-profile events to Houston, helping drive tourism and boosting local businesses. His entrepreneurial spirit continues to shape the city’s economic landscape.

Collaborating for Houston’s Growth

Khator and Fertitta’s shared dedication to Houston has fostered collaboration that benefits the city on multiple fronts. One prominent example is their combined efforts to enhance UH’s athletic programs, including the transformation of the university’s sports facilities. Fertitta’s generous contributions to rebuild the basketball arena demonstrate their alignment in creating opportunities for student-athletes and elevating UH’s national athletic profile.

In recognition of their significant contributions to the University of Houston’s athletic programs, both Renu Khator and Tilman Fertitta were inducted into the UH Athletic Hall of Honor in 2018. This prestigious honor highlights their collaborative efforts in elevating UH’s sports programs, particularly through their joint support in building and upgrading athletic facilities. Fertitta’s financial contributions and Khator’s leadership have been instrumental in positioning UH as a competitive force in collegiate athletics, benefitting not only the university but also the broader Houston community.

Their partnership also reflects a broader vision for Houston as a place where education, sports, and entertainment converge.A prime example of the collaboration between Tilman Fertitta and Renu Khator is the creation of the Tilman J. Fertitta Family College of Medicine. In partnership with Khator’s vision for expanding the University of Houston’s impact on the community, Fertitta’s $50 million donation in 2019 helped launch the medical school. Together, they focused on addressing a critical shortage of primary care physicians in underserved areas. Khator’s leadership in driving UH’s mission to serve the public good, paired with Fertitta’s generosity and commitment to healthcare, has positioned the medical school as a vital initiative to improve access to care in Houston and beyond. This collaboration represents their shared goal of creating long-term benefits for the city, with the medical school training future physicians dedicated to serving the community. Projects like these not only benefit UH but also contribute to the vibrancy of Houston as a whole.

A Lasting Impact on Houston

Together, Khator and Fertitta have left an enduring legacy that continues to shape Houston’s future. Under Khator’s leadership, the University of Houston has become a top-tier institution that strengthens the city’s academic and economic foundations. Meanwhile, Fertitta’s ventures in entertainment and sports have solidified Houston’s reputation as a destination for visitors and locals alike.

Their ability to blend education, innovation, and entertainment has made them one of Houston’s most influential power pairs. Through collaboration and an unwavering dedication to the city, Renu Khator and Tilman Fertitta exemplify what is possible when leaders unite to build a better future.

School Nutrition Programs

Whether you have children or not, they are the future of our communities, and keeping them safe and healthy should be a top priority. Healthy school meals are essential for children’s growth and development. Former First Lady Michelle Obama was a pioneer in setting new nutrition standards for schools with her law. Voting for school board members who prioritize nutrition can lead to healthier meal options and improved food education. The HBO documentary, “The Weight of the Nation,” highlights the struggles of the obesity epidemic, emphasizing poor nutrition and lack of access to parks and recreation as two of the main causes.

Access to Healthcare

Local governments play a significant role in determining healthcare access, a crucial social determinant of health. When choosing our representatives, we should prioritize those who are committed to improving healthcare resources for residents. Policies that support community clinics, mental health services, and affordable care can significantly enhance overall health outcomes.

Community clinics often serve as a lifeline for underprivileged populations, providing essential services such as vaccinations, screenings, and primary care. Local governments can allocate funding to expand these clinics, making healthcare more accessible to those in need.

Mental health is another critical area that benefits from robust local policies. By ensuring that mental health services are readily available and affordable, local governments can address the growing mental health crisis, reduce stigma, and support the well-being of their citizens.

Affordable care is the backbone of a healthy community. Local representatives can advocate for policies that lower healthcare costs, such as subsidizing insurance premiums, capping medication prices, and expanding Medicaid coverage. These measures can alleviate financial burdens on families and ensure that everyone has access to necessary medical care.

Parks and Recreational Spaces

Access to parks and recreational areas plays a vital role in promoting physical activity and mental well-being. Local policies dictate the funding for parks, their maintenance, and the creation of safe spaces for exercise and relaxation. By voting in local elections, you can ensure that your community prioritizes and invests in green spaces.

Parks provide a natural escape from the hustle and bustle of urban life, offering a place to recharge and connect with nature. They serve as venues for physical activities such as jogging, cycling, and group sports, which are essential for maintaining physical health. Additionally, parks offer serene environments for mental relaxation, meditation, and social interaction, contributing to overall mental well-being.

Studies have shown that spending time outdoors can reduce stress, improve mood, and enhance cognitive function. Parks and green spaces also foster a sense of community by providing common areas for residents to gather, celebrate, and engage in recreational activities.

Here is an article about the importance of spending time outdoors. Check out your local city parks, often times they come with a great view, here are some of the best Houston options.

Transportation Infrastructure

Public transportation and walkable neighborhoods play a crucial role in influencing physical activity levels and air quality. Houston, as one of the few major cities lacking an effective train and bus public transport system, presents a unique challenge. Voting in the next election for candidates who prioritize public transportation can lead to significant improvements for commuters and the community as a whole.

Local leaders have the power to implement policies that enhance public transit, create bike lanes, and improve sidewalks. These measures make it easier for residents to stay active and reduce their reliance on cars, which in turn can lower air pollution levels. Improved public transportation options can also provide more equitable access to essential services, such as healthcare, education, and employment opportunities.

Investing in walkable neighborhoods promotes a healthier lifestyle by encouraging residents to engage in physical activities like walking and cycling. Safe and well-maintained sidewalks, pedestrian crossings, and bike lanes create an environment where people feel comfortable and motivated to move around on foot or by bike.

Moreover, walkable neighborhoods foster a sense of community by providing spaces for social interaction and connection. Parks, public squares, and community centers become more accessible, enhancing the overall quality of life for residents.

Housing Policies

Safe and affordable housing is fundamental to health. Local policies that promote affordable housing initiatives can reduce homelessness and improve living conditions, directly impacting physical and mental health. This aspect is closely tied to another key social determinant of health: the neighborhood and built environment. By focusing on these areas, local governments can create healthier, more equitable communities.

Affordable housing initiatives can provide stability for families, allowing them to focus on other aspects of their lives, such as education, employment, and healthcare. Stable housing reduces stress and anxiety, which can have significant positive effects on mental health. It also lowers the risk of physical ailments associated with poor living conditions, such as respiratory issues from mold and dampness.

Improving neighborhood environments goes hand in hand with promoting safe and affordable housing. Well-planned neighborhoods with access to essential services, green spaces, and recreational facilities enhance the quality of life for residents. Local governments can implement zoning laws and development policies that encourage mixed-use developments, ensuring that housing, shops, schools, and parks are all within easy reach.

Furthermore, community-focused policies that prioritize public safety, clean streets, and well-maintained infrastructure contribute to a sense of belonging and pride among residents. This, in turn, fosters social cohesion and support networks, which are crucial for overall well-being.

Environmental Regulations

Local policies related to environmental protection, waste management, and air quality have a significant impact on public health. After all, what could be more important than the air we breathe and the water we drink? Alarmingly, there are still communities within our country that struggle to access clean water. Voting for candidates who prioritize environmental issues can lead to cleaner air, safer neighborhoods, and a healthier future for everyone.

Environmental protection policies ensure that our natural resources are preserved and that our environment remains safe and clean. These policies can reduce pollution levels, protect wildlife habitats, and promote sustainable practices that benefit the entire community.

Waste management is another critical area where local policies make a difference. Effective waste management systems can minimize the negative impact of waste on the environment, reduce the spread of disease, and create a cleaner, more livable community. By supporting candidates who advocate for robust waste management policies, we can ensure that our communities remain safe and healthy.

Air quality is directly linked to numerous health issues, including respiratory diseases, heart conditions, and even premature death. Local governments can implement policies that reduce air pollution, such as regulating industrial emissions, promoting clean energy sources, and encouraging the use of public transportation. These measures can significantly improve the air quality in our neighborhoods and enhance overall public health.

One example of how local policies can improve public health is by ensuring that residential areas are kept at a safe distance from chemical plants and other sources of harmful substances. While it may be tempting to use such locations for cheaper housing, the long-term health risks far outweigh the short-term benefits. Prioritizing safe and healthy living conditions should always come first.

Community Campaigns and Programs

Local governments often run public health campaigns focused on issues like vaccination, disease prevention, and health education. Supporting representatives who invest in these initiatives can significantly enhance community health. Local leaders also influence funding for community programs that promote health education, wellness workshops, and outreach initiatives. Voting for candidates who prioritize community engagement can create numerous opportunities to encourage a healthier community overall.

Vaccination campaigns are crucial for preventing outbreaks of diseases and ensuring herd immunity. Local governments play a vital role in organizing and promoting these campaigns, making vaccines accessible and educating the public about their importance. Elected officials who prioritize health can drive policies that support widespread vaccination efforts, protecting the community from preventable diseases.

Disease prevention programs focus on identifying and mitigating health risks before they become widespread issues. This includes initiatives like screening programs for chronic diseases, public awareness campaigns about hygiene and sanitation, and measures to control the spread of infectious diseases. Representatives who champion these programs can help create a safer and healthier environment for everyone.

Health education is another key area where local policies can make a difference. By funding programs that provide information on nutrition, physical activity, mental health, and substance abuse prevention, local governments can empower residents to make informed choices about their health. Workshops and community events can serve as platforms for disseminating this valuable information and fostering a culture of health and wellness.

Community engagement is essential for the success of public health initiatives. Leaders who prioritize community involvement can facilitate better communication between the government and residents, ensuring that health programs are responsive to the community’s needs. They can also encourage collaborations with local organizations, schools, and businesses to amplify the impact of health campaigns.

Job Access for Economic Growth

Local economic development policies have a significant impact on job opportunities and income levels, both of which are closely linked to health. Supporting candidates who focus on equitable economic growth can improve health outcomes for the entire community. While national economic policies play a role, ensuring that people in your area have access to jobs is a crucial first step. With unemployment rates at a new record high, the job market requires focused attention.

Economic development at the local level can create a ripple effect, leading to increased employment, higher wages, and improved quality of life. By investing in job training programs, small business support, and infrastructure projects, local governments can stimulate economic growth and provide residents with the resources they need to succeed.

Access to stable employment not only provides financial security but also offers benefits like health insurance and retirement plans. This stability reduces stress and allows individuals to focus on their health and well-being. Moreover, employed individuals contribute to the local economy, creating a cycle of growth and prosperity.

Voting locally is more than just a civic duty that we have. It’s an opportunity to advocate for policies and people that want what is best for our health and well-being. By understanding the connection between local governance and public health, we can make informed choices at the ballot box. Although the primary elections are over, we should keep this in mind for the upcoming year. Each vote is a chance to improve the quality of life in our communities, paving the way for healthier, happier lives for all. Let’s take action and make our voices heard, our health depends on it!

This pigmentation difference is more common than many realize, and numerous individuals, including celebrities, proudly embrace their vitiligo. Here are 12 well-known figures who have redefined beauty with their vitiligo. To read our article about the predispositions to developing vitiligo, click here.

Michael Jackson 

Michael Jackson was a well-known American singer, songwriter, and dancer. He was commonly referred to as the King Of Pop, and found his footing in music at a very young age. His albums such as “Off-The-Wall”, “Thriller”, and “Bad”, really put him on the market as a solo-artist, taking his career to the next level. He is one of the few artists who were able to intertwine dance into music, making him a stand out artist for his time.

His battle with vitiligo was a very public controversy. His presence in the media forced the world to be aware of his changing appearance over the years. Many believed that he was attempting to lighten his skin, however, he was very open about his intentions of trying to even his skin tone and manage the condition to the best of his ability. Michael Jackson was one of the first big names who was able to raise awareness about vitiligo.

Winnie Harlow

Winnie Harlow is a Canadian model that has embraced unique beauty due to her vitiligo for years. She was born as Chantelle Brown Young in the year of 1994, and after participating in “America’s Next Top Model”, her infamous beauty set her apart from the other contestants, making her one of the most well-known models to date.

Her entire platform is built on her stance of having vitiligo. She has been able to use her platform to teach young individuals that diversity, inclusivity, and self acceptance are all major parts that play into finding confidence. She is one of the first individuals to turn the narrative on vitiligo into something to be proud of rather than ashamed of.

Jon Hamm

Jon Hamm has made a name for himself as an American actor and producer. His role as Don Draper on Mad Men pushed his career to the next level as he was credited for numerous awards, including multiple primetime Emmy awards. He is quite a versatile actor, nailing his roles in Baby Driver, Good Omens and The Town. 

Hamm is one of the many celebrities who has been open about his experiences with his skin condition. John Hamm is in the majority of individuals with vitiligo as he says that he had not always had it. He claims it developed when  “he was filming Mad Men and understands that even though it is an autoimmune situation, stress is a trigger”.

Laila Ali

Laila Ali is the legendary daughter of Muhammad Ali. She followed in the footsteps of her father, in becoming a professional boxer. However, she is much more than that. She is also a television personality, author, and representative of individuals with vitiligo. In her career, she has won multiple world championship titles and has held a perfect record. She spends a lot of her time advocating for healthy living through good eating and fitness. As a well-known figure in women’s sports, she has had the platform to share her experiences with vitiligo and promote messages of confidence in self acceptance.

Lee Thomas

Lee Thomas made his debut on American television as a broadcaster, and has worked as an author for many years. Working for the news has been a highlight of his life.

Thomas wrote a memoir, titled Turning White: A Memoir Of A Man Who Happens To Have Vitiligo. In his book of self reflection, he was able to come to terms with his condition, and also depict the struggles and experiences he faced due to it. This book paved the way for a deeper understanding of vitiligo to the general public.

Big Krizz Kaliko

Big Krizz Kaliko is an American rapper, whose career skyrocketed in the 2010s. He is well known for his vitiligo. So much so that he produced an album called “Vitiligo” with 22 title tracks. The album tells stories of what it is like to experience living with skin discoloration. In making such a unique and personal album, his career was able to stand out, making him quite the notable figure.

Yvette Fielding

Yvette Fielding is a well-known television presenter and producer, and she is most known for hosting the show Most Haunted. The show follows finding paranormally renounced locations, and investigating them in the UK and abroad. She is a mental health advocate, and commonly showcases her engaging personality.

Fielding has recently embraced her natural hair. Which is a combination of her genetically dark color, and her beautifully unique vitiligo streaks that run white. Embracing her hair has shown that her advocations for self acceptance apply to her personal life as well.

Rasheed Abdul Wallace

Rashid Abdul Wallace is a former NBA player who is known for his versatility and skill at basketball. Before entering the NBA, he played at the University of North Carolina and was selected to the Washington Bullets in 1995. He received the most recognition in basketball when he played on the Portland Trail Blazers, and later the Detroit Pistons.

An influence to many, Wallace earned multiple All-Star selections, won an NBA championship in 2004, and was a spokesperson and inspiration for those living with vitiligo.

Karl Dunbar

Karl Dunbar has made his mark in the professional football world. He was once a professional football player and is now a current coach. He spends his time teaching young adults the ropes as a defensive line coach in the NFL. In his early career he played football at Louisiana State University and played in the NFL for several teams, such as the Jets, Vikings ,and Dolphins. Once he retired, he found a new passion in coaching.

Karl Dunbar has used his platform to raise awareness about living with the condition and emphasizing that vitiligo does not define a person.

Holly Marie Combs

Holly Marie Combs is an actor who is known for many films, including Aria Montgomery‘s mother on Pretty Little Liars and Piper Halliwell on the popular series Charmed. She is also well known for her advocacy on social issues and her love for taking culinary adventures.

Her vitiligo is not easy to spot. However, she has it on both of her hands. Vitiligo is not the only autoimmune condition she has, “she had also tweeted that she has two, possibly three auto immune issues.”

Jd Runnels

JD Runnels is a former American football player who has visible vitiligo on his full body. In his college years he played for the University of Oklahoma, where he got credited for having amazing blocking skills and a wide versatility on offense. He was drafted in 2006 to the NFL by the Chicago Bears. He is also notably known for playing on the Saints and the Chiefs during his professional career. Runnels has taken a very positive approach and willingness to discuss his journey with vitiligo and help bring attention to the autoimmune disorder. He has emphasized that the skin condition does not define who he is.

Scott Jorgensen

Scott Jorgensen made a name for himself in American mixed martial arts. He has fought for several organizations, including the UFC, WEC, and more. After retiring, he has made a name for himself coaching and mentoring young fighters.

He has full body vitiligo, and he is not ashamed to hide it. It plays a big part in distinguishing him as a fighter, and even makes him stand out from his opponents. He loves to rock a unique look. From his distinctive vitiligo markings to his bright red hair, he makes a point that standing out is never necessarily a bad thing.

Fluid Retention

Fluid retention, or hypervolemia, occurs when the body retains excess fluid. This condition forces the body’s systems to work harder than usual to maintain proper function, which can lead to a concerning increase in blood pressure.

A study by the Journal of Family Medicine and Primary Care on this concept in relation to prescription drugs was executed. More specifically it analyzed an adverse effect of a medication called Levofloxacin. This is a prescribed drug that targets bacterial infections. In the study a woman, age 64, began experiencing swelling in her legs that was caused by fluid build up in her tissues. This is referred to as acute bilateral leg edema. The study concluded that practitioner’s should keep in mind that Levofloxacin is another uncommon drug that might induce leg edema.

A build up of fluid causes the body’s blood pressure to rise, which is exactly what outcome the patient experienced. Having this additional stress weighing on the body, the response is to fight against it. The rising levels of blood pressure happen for a multitude of reasons in this case, including increased blood volume and the decreased kidney function because of the fluid retention. 

Disruption Of Microbiome

The gut is lined with a mucus membrane essential for digestion and nutrient absorption. Antibiotics can disrupt the gut microbiome by killing beneficial bacteria, which can have significant consequences linked to hypertension.

First, the microbiome plays a crucial role in regulating blood pressure. When it’s altered, systemic inflammation often occurs, setting off a cascade of reactions. Chronic inflammation is a known risk factor for hypertension and can elevate blood pressure levels. Additionally, when antibiotics disrupt the microbiome, metabolism may be affected, weakening the body’s ability to process nutrients and produce short-chain fatty acids from dietary fiber. These disruptions from prescription drugs can directly contribute to increased blood pressure.

A study performed by Microbiology Open determined that gut microbiota plays a very crucial role in the host’s health, and can be perturbed by factors that include antibiotics. This is due to the reduced microbial diversity that antibiotics cause. This means that antibiotics have the effect of clearing away components in the gut that are necessary for bodily harmony. One piece of data even concluded that the infection known as Clostridioides difficile (formerly known as Clostridium difficile) is an example of a disease brought about directly through antibiotic disruption of the gut microbiota, prompting illnesses such as diarrhea, elevated blood pressure, and even death.

Stress response

The body’s most common reason for decayed behavior is stress. Some antibiotics have stress inducing side effects such as antibiotics labeled fluoroquinolones. In a survey by J Intern Med, 94 patients who took fluoroquinolones reported the following psychiatric side effects: anxiety disorder (72%), depression (62%), insomnia (48%), panic attacks (37%) and cognitive impairment (33%). All of these reactions prompt can increase blood pressure.

Other medications that are anxiety prompters are doxycycline, penicillin, and cephalosporins. This is important because stress is directly related to an increase in blood pressure. Patients should be advised of this controversy when taking medications with stress inducing side effects. 

Blood vessel dilation

Blood vessel dilation can actually be a benefit of antibiotics on blood pressure. Studies have shown that certain antibiotics with anti-inflammatory properties can reduce inflammation, leading to improved endothelial function and enhanced vasodilation. Vasodilation, the process of blood vessels widening, occurs when the endothelium releases bodily components. This process helps lower blood pressure, regulate body temperature, and increase blood flow. Research published in Physiological Genomics highlights that individual genetic makeup can significantly affect how a person’s blood pressure reacts to antibiotics like vancomycin and minocycline.

How to prevent antibiotics having this adverse outcome

Managing stress and considering probiotics when taking prescribed medications will help alleviate this problem. Research shows that taking probiotics alongside antibiotics can significantly reduce the risk of antibiotic-associated diarrhea, which affects up to 35% of people on antibiotics. By keeping the gut healthy, antibiotics can do their job without disrupting your system. A systematic review published in the Journal of Medical Microbiology found that probiotics can help maintain the diversity and composition of the gut microbiome, which is often disrupted by antibiotics. By keeping a watchful eye on stress levels you should have no worries about the antibiotics you are being prescribed.

Family History

Genetics play a role in the inheritance of this disease. One of the most known ways to have a predisposition to vitiligo is to inherit it from a family member. While there are multiple factors that play into the development of vitiligo, there is a known 20% who have this condition that have documented at least one relative who are also affected. Therefore, if you have a family member, who you know has vitiligo, your chances of having it as well significantly increase. In this case, the apple truly does not fall far from the tree.

Vitamin D Levels

Do you know if you have low vitamin D levels? Well if you do, you have a higher chance of developing vitiligo. Vitamin D is a nutrient that is very beneficial to the body. It contributes to a multitude of functions in the bodies, such as muscle movement and bone health. As for the skin, vitamin D promotes collagen, protects against sun damage, prevents premature aging and more. A regulatory or substantial amount of vitamin D can increase what is known as tyrosinase activity and melanogenesis which plays a huge part in the pigmentation of the skin. 

The amazing thing about this is that there are preventative measures that can be taken. They can lessen the probability of low vitamin D levels being a contributing factor to the development of vitiligo. Eating foods that are rich in vitamin D, getting sun exposure, and taking supplements all can boost vitamin D levels. Irregardless of a concern for vitiligo, it is important to make sure that your vitamin D levels remain in range.

Stress

High levels of stress trigger the immune system to take action. When this happens an overabundance of times, the immune system is in turn weakened. This makes the body susceptible to illnesses and even skin conditions such as vitiligo. The higher the level of stress, the more likely the immune system will begin to attack melanocytes. This can contribute to the onset or progression of vitiligo. Patients with vitiligo have higher levels of catecholamines, neuropeptides and cortisol and when the body experiences high levels of stress, the levels of these bodily components are in result increased, making them comparable to vitiligo patients. 

Remember an extreme amount of stress decreases the functionality of the immune system. If you are suffering from an abundance of stress, take action and find the correct outlet to create a calm and healthy body. Stress prompts much larger issues than discoloration of the skin. 

Sun Exposure

The sun can definitely trigger or worsen vitiligo. This is because of UV radiation, which can damage melanocytes with a large amount of exposure. The majority of the time vitiligo, activated from sun exposure, occurs in childhood, however this doesn’t mean that you should be careless when it comes to skin protectants. Make sure when you go outside you are taking the correct precautions to safely protect your skin from any potential sun damage.

Chemical Skin Damage

Chemicals that can cause vitiligo are phenol-containing compounds. These certain chemicals exposed to the skin can lead to depigmentation. If melanocytes are injured, analogs of the amino acid tyrosine disrupt melanogenesis and result in inflammation and autoimmunity can lead to the production of vitiligo. 

Michael Jackson was one of the most well-known celebrities who was credited for having vitiligo. Although, what you may not know is that his vitiligo was likely minor at best. It is speculated that he used chemically damaging products to lighten his complexion with the goal of evening the bi-colored blotches that were caused by this condition.

Addison’s Disease

Addison’s disease, also known as primary adrenal insufficiency, is a rare but serious condition where the adrenal glands fail to produce sufficient steroid hormones, particularly cortisol and aldosterone. This hormonal deficiency can lead to a variety of symptoms, including hyperpigmentation, low blood pressure, gastrointestinal issues, and adrenal crises. One of the most noticeable signs of Addison’s disease is hyperpigmentation, which often appears in areas exposed to friction, such as elbows, knees, and knuckles. Additionally, many individuals with Addison’s disease are susceptible to developing vitiligo, a condition characterized by the loss of skin pigment. This connection is particularly strong in those with autoimmune disorders, as the likelihood of developing vitiligo increases with the presence of such conditions. Addison’s disease is most commonly caused by an autoimmune response, where the body’s immune system mistakenly attacks the adrenal glands. This autoimmune attack not only leads to adrenal insufficiency but also increases the risk of other autoimmune disorders, such as type 1 diabetes, pernicious anemia, and chronic thyroiditis. The presence of these autoimmune conditions further elevates the risk of developing vitiligo. While Addison’s disease is rare, affecting approximately 1 in 100,000 people in the United States, its impact on those diagnosed is profound. The condition can affect individuals of all age groups and genders, though it is most commonly diagnosed in people aged 30 to 50. Understanding Addison’s disease requires a comprehensive look at its symptoms, causes, and associated conditions. By recognizing the signs and seeking appropriate treatment, individuals with Addison’s disease can manage their symptoms and lead fulfilling lives.

Pernicious Anemia

Pernicious anemia is a rare autoimmune disorder characterized by the body’s inability to absorb sufficient vitamin B12, a crucial nutrient for red blood cell production. This deficiency leads to a reduced number of functioning red blood cells, which are essential for transporting oxygen and carbon dioxide throughout the body.

Studies have shown that vitamin B12 absorption is a complex, multistep process involving the release of B12 from food proteins in the stomach and its protection from acid degradation by salivary haptocorrin. When this process is disrupted, it can result in pernicious anemia, leading to various health issues, including vitiligo.

Vitiligo, a condition characterized by the loss of skin pigmentation, can occur when areas of the body are deprived of the oxygen and nutrients carried by red blood cells. This connection between pernicious anemia and vitiligo highlights the importance of early diagnosis and treatment to prevent further complications.

Psoriasis

Do you see how common the direct relationship between developing vitiligo and autoimmune diseases are? Psoriasis is also an autoimmune disease, it causes abnormal patches on the skin that are often itchy, dry and sore. Typically patients see psoriasis on their scalp. 

A study showed that people living with vitiligo are more than three times as likely to develop psoriasis, and those already diagnosed with psoriasis are more than twice as likely to develop vitiligo than the overall population. Moral of the story, if you have one of either of these disorders, your chances of developing the other is much higher.

Thyroid Disease 

Thyroid disease is incredibly common, encompassing various forms such as hypothyroidism, hyperthyroidism, goiter, thyroid nodules, and thyroiditis. In simple terms, thyroid disease results from an imbalance of hormones, which significantly impacts the body’s proper functioning. Symptoms of thyroid imbalance include extreme heart rate fluctuations, unexplained weight loss or gain, anxiety, and irregular menstrual cycles.

Research indicates that individuals with weakened immune systems are at a higher risk of developing multiple autoimmune disorders. Notably, patients with any type of thyroid imbalance should be screened for vitiligo, as studies have shown a significant association between thyroid disorders and vitiligo.

Type 1 Diabetes

The prevalence of developing vitiligo as a patient with type one diabetes is much greater than an individual who does not have this complication. The component of insulin resistance is theorized to play a large role in impacting the pathophysiological mechanisms that impact skin conditions, such as the development of vitiligo. 

The reality is, autoimmune disorders are likely to be interlinked. Therefore, the relationship between type one diabetes and a common disease that causes skin depigmentation known as vitiligo will remain to be causatory of each other.

I’m Stretched!

I’m Stretched! is a captivating story that speaks to children and adults alike, giving them tactical tools to manage their stress in a healthy and helpful way so they can face the pressures of life and find joy in being who they were meant to be.

Oh, The Things You Can Do That Are Good for You: All About Staying Healthy

The Cat in the Hat joins forces with the Partnership for a Healthier America! the Cat explains the importance of eating right; staying active; getting enough sleep; hand-washing; brushing and flossing; wearing protective gear when playing sports.Even the best way to sneeze when one doesn’t have a tissue handy! The book also includes simple, fun suggestions for children to increase their activity throughout the day, plus 8 kid-friendly, healthy recipes for parents to prepare.

The Sugar Story

The Sugar Story is a colorful and flavorful adventure that helps children understand what sugar is and learn about sugar’s job in nature. An easy-to-understand story about the purpose of sugar in nature and why too much sugar is bad for your body.

The Busy Body Book: A Kid’s Guide to Fitness

The book explains how bones and muscles, heart and lungs, nerves and brain all work together to keep humans on the go. Kids walk and skate and tumble through these pages with such exuberance that even sprouting couch potatoes will want to get up and bounce around.

You Are Healthy

This important book introduces young children to things they can do to stay healthy and encourages behaviors experts have identified as key to children’s health: active play, eating right, washing hands, drinking water, getting enough sleep, and spending time with loved ones.

Grow Strong!: A book about healthy habits

Establishing patterns of a healthy diet, exercise, and sleep helps children stay physically active, make friends, learn well, and enjoy emotional health. Children’s health and confidence can increase as they become more aware of their own unique bodies and abilities, and as they incorporate the self-care principles presented in this warm and encouraging book.

Stomp, Wiggle, Clap, and Tap: My First Book of Dance

Channel toddlers’ energy and help them develop balance, coordination, and control with the help of this engaging choice in dance books for toddlers. Promotes movement and motor skills for little ones to begin by isolating individual body parts, like their hands, hips, arms, and toes.  Along with dynamic dancing, toddlers will harness their imagination to dance the prancing pony, flapping chicken, and twirling pinwheel.

I Can Eat a Rainbow

I Can Eat a Rainbow is a book for young children to learn, in simple terms, how important it is to incorporate fruits and vegetables into their diet. It is a bright and colorful book that will keep your children engaged and entertained along the way, complete with a rainbow of fruits and vegetables of their own to color!

Get Up and Go!

We all come in different shapes and sizes, and it doesn’t matter if one is  tall, short, skinny, or round. The body is different for every individual, and we all need to take care of it. Vibrant, fun-filled illustrations and an encouraging text explain the many great reasons to exercise, from making new friends to going new places, or just because it’s good for the body.

I Am Yoga

Yoga is the connection between mind and body. A yoga practice is a way to handle stress, find calm in the mind and strength in the body, and be present. As they grow, children, like adults, encounter stress on many levels, from bad dreams to arguments with siblings to pressure from friends. Yoga can help young children strengthen their bodies, calm their minds, and become aware of the body-mind connection in a non-competitive, playful way. It’s never too early to learn to be less stressed and more mindful.

The Houston Rockets just got a major upgrade with their new practice facility, the Memorial Hermann Houston Rockets Training Center. This $70 million marvel is like a playground for basketball pros, featuring 75,000 square feet of top-notch training space. From cutting-edge equipment to luxurious amenities, it’s clear that Fertitta is all about giving his team the best of the best.

But Fertitta’s love for sports doesn’t stop at basketball. He’s been eyeing an NHL team for Houston, showing his dedication to making the city a sports powerhouse. Imagine the excitement of having both NBA and NHL teams to cheer for!

A Heart for Houston

Fertitta’s impact goes way beyond sports. He’s a philanthropist at heart, always looking for ways to support the community. Remember that $20 million donation to the University of Houston? It transformed their basketball arena into the Fertitta Center, a state-of-the-art venue that benefits both athletes and fans.

Moreover, Tilman Fertitta’s contributions to the community have not gone unnoticed. Health Fitness Revolution proudly honored him as our Man of Year in 2017, recognizing his commitment to enhancing the quality of life in Houston through his philanthropic endeavors and support for local initiatives.

With Fertitta at the helm, Houston’s future looks incredibly bright. His investments in sports, education, and community initiatives are shaping the city into a vibrant, dynamic place to live and play. As the Rockets gear up for another thrilling season in their new training facility, we can all look forward to more exciting times ahead, thanks to Tilman Fertitta’s strong support and visionary leadership.

Ares Max’s Tae Kwon Do journey began at the young age of 5, and he quickly showed a natural aptitude for the martial art. His training at the Houston Center for Tae Kwon Do has been rigorous and rewarding, helping him develop not only physical strength but also mental discipline and resilience. 

Ares Max’s dedication to martial arts is paralleled by his burgeoning career in the world of acting and modeling. Last year, he signed with the prestigious Page Parkes Agency, a renowned agency known for discovering and nurturing top talent. This representation marks a significant step in Ares Max’s journey, providing him with opportunities to explore various creative avenues and collaborate with industry professionals.

In addition to his martial arts achievements, Ares Max has also excelled academically and creatively. His signing with Page Parkes Agency adds another feather to his cap, positioning him for a bright future in both the entertainment and martial arts worlds. Page Parkes has a storied history of excellence in talent representation, having shaped the careers of numerous stars over the past four decades. 

For more details on Ares Max Becic’s achievements in Tae Kwon Do, you can read the full article here. To learn more about his representation by Page Parkes, check out this article here.

Ergonomic Chair

Your chair is the foundation of your workstation. A poorly designed chair can lead to back pain, neck strain, and poor posture.

Solution:
Invest in an ergonomic chair that supports the natural curve of your spine. Look for adjustable features—such as seat height, lumbar support, and armrests—that cater to your body’s needs. If you don’t want to buy a new chair, try using a small pillow for lower back support.

Health Benefits:

• Reduces back pain and muscle fatigue
• Promotes proper posture
• Increases comfort for long working hours

Proper Desk Setup

A cluttered desk can lead to distractions and a lack of focus. Setting up a clean, organized workspace is key to staying productive and stress-free.

Solution:
Keep only the essentials on your desk: a laptop, a notepad, a water bottle, and maybe a plant for a touch of greenery. Ensure your monitor is at eye level to avoid neck strain, and use a laptop stand if necessary.

Health Benefits:

• Minimizes distractions and promotes mental clarity
• Reduces neck and eye strain
• Improves focus and productivity

Lighting Matters

Good lighting is essential to prevent eye strain and headaches. Natural light is ideal, but if that’s not possible, make sure to have adequate artificial lighting.

Solution:
Position your workstation near a window to take advantage of natural sunlight. If you’re working at night or in a dim room, opt for a soft LED desk lamp to reduce glare on your screen.

Health Benefits:

• Reduces eye strain and headaches
• Improves mood and energy levels
• Boosts productivity by keeping you alert

Stand and Stretch

Sitting for long hours can lead to fatigue, stiffness, and poor circulation. Incorporating movement into your day is essential for maintaining your health.

Solution:
Set a timer to remind yourself to stand and stretch every 30 minutes. You can also invest in a standing desk or an adjustable desk converter to alternate between sitting and standing.

Health Benefits:

• Improves circulation and reduces muscle stiffness
• Increases energy and mental alertness
• Reduces the risk of health problems associated with prolonged sitting

Blue Light Filters

Staring at a screen all day can expose your eyes to harmful blue light, leading to eye strain, dry eyes, and disrupted sleep patterns.

Solution:
Use blue light blocking glasses or install blue light filter apps on your computer and smartphone. Many devices also have built-in “night mode” settings that reduce blue light exposure.

Health Benefits:

• Reduces eye strain and discomfort
• Improves sleep quality
• Lowers the risk of long-term eye damage

Healthy Snacks and Hydration

It’s easy to snack mindlessly when working from home, leading to unhealthy eating habits and energy crashes.

Solution:
Keep a water bottle at your desk and refill it throughout the day. For snacks, opt for healthy options like nuts, fruits, or yogurt instead of chips or candy.

Health Benefits:

• Boosts brain function and focus
• Keeps you energized and prevents sugar crashes
• Supports overall well-being

Personalize Your Space

Adding personal touches to your workstation can make you feel more relaxed and motivated. It can also help you mentally separate your work from your personal life.

Solution:
Incorporate items that inspire you, like family photos, motivational quotes, or a plant. Personalizing your workspace will make it a more enjoyable environment and help you stay motivated.

Health Benefits:

• Reduces stress and promotes a positive mindset
• Boosts creativity and mental clarity
• Helps create a distinct boundary between work and home life

Noise Control

Distractions from household noises can impact your concentration and productivity. Finding ways to minimize noise is crucial for staying focused.

Solution:
Use noise-canceling headphones or play soft background music to drown out distractions. You can also set boundaries with your household to minimize interruptions during work hours.

Health Benefits:

• Increases focus and reduces distractions
• Lowers stress levels
• Improves the quality of your work

Organize Your Cables

Tangled cables can clutter your desk and contribute to a sense of disorganization.

Solution:
Use cable ties or clips to organize your cords and keep them out of sight. This will not only make your workspace look tidier but also prevent potential tripping hazards.

Health Benefits:

• Prevents accidents and clutter-related stress
• Increases workspace efficiency
• Promotes a cleaner, more organized environment

Mental Breaks

Taking regular mental breaks is essential to avoid burnout and maintain productivity.

Solution:
Incorporate the Pomodoro Technique into your work routine, which encourages 25 minutes of focused work followed by a 5-minute break. Use the break to stretch, walk around, or simply take a few deep breaths.

Health Benefits:

• Reduces stress and mental fatigue
• Boosts focus and creativity
• Improves overall well-being and productivity

Conclusion:
Creating a productive and healthy workstation is key to thriving as a remote worker. By making small adjustments—like investing in an ergonomic chair, staying hydrated, and taking mental breaks—you’ll improve both your health and work efficiency. Remember, your workspace is more than just a place to get tasks done; it’s an environment that should support your physical and mental well-being.

Research shows that men are more prone to ignoring symptoms, delaying medical care and forgoing regular check-ups. This can lead to more complicated and costly health issues that could have been prevented.

Yet prioritizing your health now by getting regular check-ups with a healthcare provider is crucial. Even if you feel healthy, screening can uncover potential problems early when they are easiest to treat.

Don’t remain silent about your health. Speak up and take charge. Early detection and treatment tend to yield the best results. The following are ten important health screenings every man should consider:

Skin Cancer Screening

Skin cancer, especially melanoma, is a serious health threat in the United States. It is the most common form of cancer, responsible for over two deaths every hour.

However, if detected early, melanoma has a high 5-year survival rate of over 99%. That’s why it’s important for men to remain vigilant by paying attention to any changes in their skin.

It’s also crucial for men to have a dermatologist regularly evaluate any suspicious moles or lesions. You can even perform simple skin screenings at home with the help of a loved one.

Remember to look out for signs of skin cancer in your family and friends as well. Early detection and treatment are key.

Taking proactive steps like monitoring your skin for abnormalities and seeking medical care when needed can help protect you from the dangers of skin cancer.

The ABCDEs are a useful checklist for spotting melanoma:

A = Asymmetry
B = Border irregularity
C = Color variability
D = Diameter (greater than 6 mm)
E = Evolving or enlarging over time

Prostate Cancer Screening

Prostate cancer is the second most commonly diagnosed cancer in men, with 1 in 8 men expected to be diagnosed during their lifetime.

A blood test known as the prostate-specific antigen (PSA) test can help determine a man’s risk of prostate cancer by measuring PSA levels in the blood. If PSA levels are high, further tests may be needed to look for signs of prostate cancer.

Early detection and treatment are critical to preserving urinary, bowel and sexual functions that are often impacted by advanced prostate cancer.

That’s why it’s so important for men to get screened for prostate cancer before symptoms appear.

Prostate cancer often initially grows slowly, meaning that when caught at an early stage, there is a high chance of successful treatment and improved survival. However, once prostate cancer spreads beyond the prostate gland, treatment becomes more difficult and survival rates decrease.

In summary, getting regular PSA tests and prostate cancer screenings as recommended by your healthcare provider can help detect any abnormalities early – when prostate cancer is most curable and treatable.

Blood Pressure Screening

High blood pressure, also called hypertension, is a common condition among men that can significantly increase the risk of heart disease and stroke – two leading causes of premature death worldwide.

Surprisingly, nearly half of adults with high blood pressure are unaware they have the condition. Additionally, studies show that men have a higher prevalence of hypertension compared to women – by as much as 15% at younger ages. That is why annual blood pressure screenings are critical for men. Having your blood pressure checked takes only a minute but can protect you from unexpected heart disease and stroke for years to come.

Left untreated, high blood pressure can quietly damage your body’s organs over time. But by identifying hypertension early through regular screening, lifestyle changes and medication, if needed, can help lower your blood pressure and reduce health risks.In short, protect your heart health by making an appointment with your doctor today to get an official reading of your blood pressure. Take action now – it could save your life.

Cholesterol Screening

High cholesterol is another risk factor for heart disease, which is the leading cause of death among men. There are usually no warning signs for high cholesterol until it is too late. Men should have their cholesterol levels checked at least once every five years, starting from the age of 35. A simple blood test can help catch the risks of heart attacks and strokes.

High cholesterol is a major modifiable risk factor for heart disease, the leading cause of death among men.Unfortunately, high cholesterol levels often do not produce any noticeable symptoms until damage to blood vessels has already occurred. That is why regular cholesterol screenings are important for men.

The U.S. Preventive Services Task Force recommends that men ages 35 and older have their cholesterol levels checked every 5 years. A simple blood test can detect unhealthy cholesterol levels, signaling increased risks for heart attack and stroke. Early detection and treatment of high cholesterol can help prevent or delay coronary heart disease, which damages heart muscle due to blocked heart arteries. Treatment often involves lifestyle changes like a healthier diet, increased physical activity, and cholesterol-lowering medications, if needed.

In summary, catching high cholesterol early through regular screening during annual physicals helps men take steps to reduce their risks for heart disease before serious complications arise. So if you have not had your cholesterol checked recently, make an appointment today. Your heart health depends on it.

Testicular Cancer Screening

Testicular cancer is a relatively uncommon cancer, with about 1 in every 270 men being diagnosed in their lifetime. However, it is the most common cancer diagnosed in men between the ages of 20 and 40. Fortunately, testicular cancer is one of the most treatable forms of the disease when detected early. The average lifetime risk of dying from testicular cancer is only about 1 in 5,000.

To self-examine for testicular cancer at home, stand in a warm shower or bath and roll each testicle between your thumb and fingers. Look for any hard lumps, bumps, swelling or changes in size, shape or consistency. If you notice anything abnormal, consult a doctor right away. Early detection and prompt medical treatment provides the best chance for a full recovery.

Regular self-examination is important because you know your body best. Check your testicles monthly for any changes that could indicate testicular cancer. Getting into the habit of performing regular exams can increase your chances of detecting the disease at its earliest and most treatable stage.

Colorectal Cancer Screening

Colorectal cancer is the third most commonly diagnosed cancer in men and the third leading cause of cancer death for both men and women in the United States. Men have about a 1 in 23 lifetime risk of developing colorectal cancer. Fortunately, screenings can identify colorectal polyps before they turn cancerous, and early-stage colorectal cancer has a 90% 5-year survival rate with proper treatment.

The USPSTF recommends that men start colorectal cancer screening at age 50 (or earlier if risk factors are present). This usually involves a colonoscopy , where a camera is inserted into the colon to detect irregularities. The minor discomfort of a colonoscopy is a small price to pay for peace of mind. Regular screenings allow possible issues to be detected at stages where treatment is most likely to succeed.

In summary, men age 50 and older should consult their doctors about colorectal cancer screening. Early detection significantly improves outcomes, making routine screening critical for men’s health. So talk to your physician today to determine the best screening option for you.

Diabetes Screening

Diabetes is a chronic condition affecting 23% of adults who remain undiagnosed, leading to serious complications if left untreated. Men are diagnosed with diabetes at higher rates than women, with estimates showing men have nearly 9% higher odds of developing diabetes. For this reason, men – especially those with a family history of diabetes – should have their blood sugar levels checked regularly. A simple blood test called an A1C test can diagnose prediabetes and type 2 diabetes. Early detection is key because high blood sugar levels can damage the eyes, kidneys, nerves, heart and blood vessels over time when diabetes goes undiagnosed.

Men should take proactive steps to detect diabetes early through blood tests and regular medical checkups. Catching and controlling diabetes in the early stages can help prevent irreversible health complications down the road that diminish quality of life. So talk to your doctor today about getting tested and developing a diabetes management plan customized to your health needs. Your overall wellbeing depends on it.

Vision Screening

Vision problems and eye diseases affect men of all ages, with studies finding that men have about 16% higher odds of developing severe vision loss compared to women. Vision loss amplifies the effects of other chronic conditions and negatively impacts quality of life. Issues like glaucoma, diabetes-related eye diseases and age-related macular degeneration are leading causes of vision loss. Glaucoma, the second leading cause of blindness worldwide, can often be prevented or slowed if detected and treated early.

For this reason, men should have routine comprehensive eye exams with an ophthalmologist or optometrist. Exams are especially important for men with a family history of eye diseases.

Five signs that an eye exam may be needed include:

1. Blurry vision
2. Vision loss
3. Tunnel vision
4. Seeing dark spots
5. Eye pain

Regular eye exams can detect eye conditions at early stages when treatment is most effective at preserving vision and preventing blindness. So even if you think your vision is fine now, schedule an exam today to stay ahead of potential vision problems down the road.

Dental Exam

Poor oral health has been linked to numerous health issues, such as heart disease, diabetes and respiratory diseases. In general, men tend to be less diligent about their dental health compared to women. This can contribute to higher rates of periodontal (gum) disease and oral cancers in men. Regular dental checkups and cleanings are essential for maintaining good oral health and hygiene. Exams by a dentist every 6 months are recommended to detect early signs of oral diseases.

Proper oral hygiene, which includes brushing teeth twice daily, flossing daily and scheduling regular dental visits, plays an important role in self-confidence, appearance and overall health and wellbeing. Prioritizing oral health and hygiene through regular dentist visits can help men avoid dental issues that cause pain and disability. Early detection of oral diseases also increases chances of effective treatment and better outcomes.

So make an appointment with your dentist today. Your oral – and overall – health may depend on it.

Mental Health Screening

Mental health is just as important as physical health. Nearly 1 in 10 men experience anxiety or depression daily. In 2021, around 26% of men suffered from some mental illness. The defeminization of mental health has allowed more men to open up about their feelings and address the silent crisis surrounding men’s mental health. Men should consider regular mental health screenings to identify and address any potential issues, such as anxiety or depression. Don’t be afraid to talk to someone close about your feelings and challenges in life. If you do not feel comfortable speaking with someone you know, therapists are prohibited from disclosing your personal matters to anyone else.

Beyond this upcoming accolade, Samir Becic has been celebrated with multiple honors in Houston. On November 1st, 2022, Mayor Sylvester Turner proclaimed “Samir Becic Day” in recognition of his four years of service as Houston’s official Fitness Czar and his 20 years as a health advisor to previous mayors. This recognition was further extended with a second proclamation on January 10th, 2023, issued by Mayor Turner and the 16 City of Houston Council Members, applauding Becic’s relentless advocacy for health and fitness across America.

In 2023, Becic’s contributions were acknowledged on a national level when he was awarded the President’s Lifetime Achievement Award by President Joe Biden. This accolade, along with a Congressional Proclamation by Congresswoman Sheila Jackson Lee, underscores Becic’s lifelong commitment to community service. With over 8,000 hours dedicated to volunteerism, these awards highlight his extraordinary civic contributions and his efforts to strengthen communities through the power of health and fitness.

For more than two decades, Samir Becic has been a beacon of community leadership, inspiring countless individuals and making significant strides in promoting health and fitness. His work spans partnerships with various organizations and extends across the nation. Since 2018, he has served as Houston’s Official Fitness Czar, tirelessly encouraging Houstonians to lead more active lives. His advisory role to the City of Houston began 22 years ago, guiding mayors from Lee Brown to Annise Parker, Sylvester Turner, and now John Whitmire.

Additionally, since 2011, Becic has volunteered over ten thousand hours through the Samir Becic Foundation, a 501(c)(3) organization dedicated to empowering lives through health and fitness.

Related article:

Strengthens Bone Health

Sardines are an excellent source of calcium, an essential nutrient for maintaining strong bones and heart health. A single can of sardines can provide up to 20% of your daily calcium requirement. This is crucial in preventing osteoporosis, a condition characterized by weak and brittle bones. Sardines also contain phosphorus and vitamin D, both of which are essential for the proper utilization of calcium. The combination of these nutrients helps in the development and maintenance of bone density.

Scientific Support: A study published in The Journal of Nutrition highlights the importance of dietary calcium and vitamin D in reducing the risk of osteoporosis, particularly in postmenopausal women.

Supports Cardiovascular Health

Sardines are rich in omega-3 fatty acids, which are vital for heart health. These fatty acids help reduce inflammation, lower blood triglyceride levels, and prevent the formation of blood clots. Regular consumption of omega-3s from sardines has been linked to a decreased risk of cardiovascular diseases, which are among the leading causes of death globally.

Scientific Support: According to the American Heart Association, omega-3 fatty acids are effective in reducing the risk of heart disease, particularly when consumed regularly.

High in Protein

Protein is essential for muscle growth, tissue repair, and overall bodily functions. Sardines are an excellent source of high-quality protein, with a single can providing approximately 23 grams. This makes them a great option for those looking to maintain or build muscle mass, especially when combined with regular exercise.

Scientific Support: Research published in The American Journal of Clinical Nutrition shows that a diet rich in protein contributes to greater satiety and can assist in weight management by reducing the urge to snack between meals.

Rich Source of Vitamin D

Vitamin D is crucial for the absorption of calcium and the maintenance of healthy bones and immune function. Sardines are one of the few natural food sources of vitamin D, making them an important addition to your diet, especially during months when sun exposure is limited.

Scientific Support: A study in The American Journal of Clinical Nutrition suggests that adequate vitamin D levels are associated with a lower risk of certain autoimmune diseases and cancers.

Contains Selenium for Cellular Protection

Sardines are a good source of selenium, a mineral that plays a key role in protecting cells from damage and supporting thyroid function. Selenium is also involved in metabolism and reproductive health.

Scientific Support: The National Institutes of Health (NIH) states that selenium is crucial for maintaining a healthy metabolism and preventing thyroid dysfunction.

Aids in Weight Management

Sardines are low in calories but high in protein and healthy fats, making them a satisfying and nutritious option for weight management. The protein content helps curb hunger, leading to lower calorie intake throughout the day.

Scientific Support: Research published in The Journal of Nutrition found that diets high in protein and unsaturated fats, like those found in sardines, can support weight loss and improve metabolic health.

Boosts Mental Health

The omega-3 fatty acids found in sardines, particularly EPA and DHA, are essential for brain health. These fatty acids help reduce inflammation and support neurotransmitter function, which can improve mood and cognitive function.

Scientific Support: Studies have shown that consuming foods rich in omega-3 fatty acids can help protect against mood disorders like depression and anxiety.

Improves Skin Health

Sardines are rich in omega-3 fatty acids and vitamin E, both of which are known to improve skin health. These nutrients help reduce inflammation and promote skin hydration, which can alleviate conditions like acne and psoriasis.

Scientific Support: Research indicates that omega-3 fatty acids can be effective in treating various skin conditions, including acne, psoriasis, and atopic dermatitis.

Promotes Longevity

Regular consumption of sardines has been linked to increased longevity. The high levels of omega-3 fatty acids, calcium, and vitamin D in sardines contribute to overall health and may reduce the risk of chronic diseases. 

Scientific Support: A study found that eating small fish like sardines is associated with a lower risk of mortality, particularly among women.

Supports Immune System

Sardines are packed with nutrients that support the immune system, including vitamin D, selenium, and omega-3 fatty acids. These nutrients help enhance immune function and reduce inflammation.

Scientific Support: Research shows that omega-3 fatty acids can boost the immune system by reducing inflammation and promoting cellular health.

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Zejna began her MMA journey at a young age and has since become a well-known figure in the sport. She trains at Fight Club Gijon and has an impressive record of 4 wins and 4 losses. Her fighting style is a blend of striking and grappling, making her a versatile and formidable opponent in the ring.

One of Zejna’s most notable fights took place in Kljuc, Bosnia and Herzegovina, on August 17, 2024. The event, organized by Hombres de Honor, featured a main card bout where Zejna defended her title against Agata Truskolaska. In a thrilling match, Zejna secured a victory by submission (armbar) in the first round, showcasing her exceptional skills and determination.

Zejna’s achievements extend beyond her professional fights. She has also won a bronze medal at the World MMA Championship held in Thailand and a European Championship title in Georgia. Her dedication to the sport and her country has made her a source of inspiration for many aspiring fighters in Bosnia and Herzegovina.

As Zejna continues to climb the ranks in the MMA world, her journey serves as a testament to the power of perseverance and passion. Her next challenge awaits, and fans eagerly anticipate her future performances.

Autism Service Dogs: Service dogs for autism are currently the third most common type of service dogs. Children who have autism encounter challenges such as social difficulties, restricted interests, and often have repetitive behaviors. Most people or other kids who meet children with autism may categorize them as hyperactive and not know that they have it. Service dogs make their lives easier by making the “invisible” visible, it serves as an indicator that the child has a disability and it allows the people they meet to adjust their behavior and expectations accordingly. A study showed that out of 202 individuals, most of them had reported that since obtaining a service dog their participation in social activities increased, they gained confidence and needed less assistance from others. 

PTSD Service Dogs: Psychiatric service dogs are considered to be a popular treatment option for PTSD for veterans in particular. Having the training to detect their owner’s physical signs of anxiety and distress, they also alert and interrupt any incoming anxiety and panic attacks either during the day and night. Even doing as much as stopping nightmares from happening! Studies have shown that having a PTSD service dog is associated with lower symptoms of PTSD, increased quality of life, and overall improvements in depression and anxiety. Veterans who have a PTSD service dog are able to feel more at ease in public spaces. 

Guide dogs for visually impaired: Service dogs who specialize in helping people with blindness are also a common type of service dog and have the longest history among the others. These dogs are considered to be guide dogs and are the key for their handlers to live a more independent life. These dogs are specifically trained to help provide mobility support to their blind owners. Studies have found that people who own a guide dog as opposed to a cane have reported to have lower stress levels when being mobile or walking out in public. 

Guide dogs for hearing: There are such things as hearing dogs! Similar to guide dogs, these specific types of service dogs are trained to alert their owners of common sounds such as doorbells, oven timers, smoke alarms, phone rings or notifications, and more! Overall improving the ease of tasks for the owner. There was a study shown that compared those with service dogs for hearing and those who are on the waitlist for one. People with a service dog have reported that they have a significantly higher quality of life compared to those who don’t yet. 

Therapy dogs: Emotional support dogs, or therapy dogs are popular among children as well! Enhancing a child’s wellbeing in a variety of settings that can range from schools, hospitals, airports, courtrooms and more. Research and studies have found that therapy dogs are able to reduce symptoms of stress through lowering cortisol levels, increasing positive emotions, promoting social interaction, and overall reducing negative emotions and behaviors. 

Seizure alert dogs: Although these types of service dogs don’t completely allow full independence for individuals, medical service dogs or seizure alert dogs are just as important as they can prevent disasters from happening. Separated into two types, there are seizure response dogs and seizure alert dogs, and with their keen senses these service dogs are able to alert the owner before a seizure or even respond during one. They are trained to bark to alert family members or caretakers when a seizure is happening or is about to occur, activating a call system that connects to 911, and comfort and protect the person who is having a seizure, they may even let their owners know that there is an impending seizure by staring at their owner or licking them. 

Cardiac alert dogs: Their main job is to monitor their owner’s physical state and determine when a heart problem is about to occur. Specializing in cardiac health, these medical service dogs are also able to use their keen senses, specifically their strong sense of smell to alert the other people or the owner if they are having a cardiac event. They are also able to detect changes in their handler’s heart rate and blood pressure. Similar to seizure specific service dogs, these dogs are also able to do other things such as fetch medication, dial 911, and provide physical support. 

Diabetic alert dogs: Medical service dogs also include dogs who are trained to be diabetic alert dogs. Monitoring their owner and identifying when their owner is about to have a hypoglycemic episode, which is when a person’s blood sugar levels go below normal levels. A study has shown that people who have diabetes reported that they’ve had less hypoglycemic episodes since getting a service dog, reporting to be less worried and have a greater quality of life. 

Push-Ups

One of the most popular exercises, push-ups are a strength training exercise that applies pressure to the bones, leading to increased bone density and strength. Push-ups can be performed in various ways, including:

• Incline Push-Ups: This exercise targets the chest muscles and reduces strain on the elbows. It can be done using stable surfaces like a wall or table. Start by placing your hands on a wall or table, keeping your body in a straight line. Bend your arms to bring your chest close to your hands, then straighten your arms. Repeat as many times as you can.
• Standing/Wall Push-Ups: This exercise focuses on the upper body muscles, such as the shoulders, chest, and arms. It helps improve posture, balance, and upper body movements. Stand about three feet away from a wall, with your hands shoulder-width apart at chest level against the wall. Lean into the wall, bending your elbows, then straighten them to push your body away from the wall. Repeat as many times as you like.

Squats

Squats are highly effective for improving the strength of the muscles and bones in the thighs and spine. They also help burn calories, improve posture, and maintain balance. Incorporating squats into your exercise routine targets lower body muscles such as the calves, groins, hamstrings, and glutes. Additionally, squats can strengthen your core, helping to prevent imbalances and weak or fragile bones and muscles. According to a Harvard Health article, squats are one of the best exercises to counter the effects of prolonged sitting, which can weaken muscles and joints.

Research has shown that squats not only enhance muscle strength but also improve joint health and flexibility. A study published in the European Journal of Preventive Cardiology found that weight-bearing activities like squats are beneficial for building bone density. By engaging in squats, you can also boost your overall fitness and body composition, as they stimulate the release of muscle-building hormones.

There are different variations of squats, each offering unique benefits:

• Back Squats: This versatile exercise focuses on some of the largest muscles in the body, essential for daily activities. To perform a back squat, place a barbell on your upper back with your feet shoulder-width apart. Hold the barbell with your hands slightly wider than shoulder-width. Push your hips back while bending your knees, lowering yourself until your thighs are parallel to the floor. Ensure your chest is up, core tight, and knees aligned with your toes. Propel through your heels to return to the starting position. Repeat as desired.

• Overhead Squats – This is one of the exercises that improves your whole body strength. It improves balance and encourages muscle growth. It is performed by having weights over the head, leaving it in that position while squatting with it. It can be done with a barbell or anything heavy and safe. To do an overhead squat, hold a barbell over your head and make sure your arms are fully stretched out with your feet being shoulder width apart. Start squatting by moving your hips back while bending your knees. Then lower your body until your tights are equal to the floor. Remember to keep the barbell in a sturdy position directly above your head while doing this. Repeat this as many times as you want. 

Stair-Climbing

Climbing stairs is an effective way to improve bone health and density. This exercise is particularly beneficial for women going through menopause, as it helps strengthen leg and hip muscles, protecting the pelvic bone. Regular stair climbing enhances skeletal health and joint strength. As a weight-bearing exercise, it forces bones to work against gravity, thereby improving and strengthening them. According to a study published in the European Journal of Preventive Cardiology, climbing more than five flights of stairs daily can significantly reduce the risk of cardiovascular diseases.

Stair climbing also increases bone density, reducing the risk of osteoporosis, a common bone-related condition. Research indicates that this activity boosts the mineral load in bones, enhancing their strength and resilience. Regular stair climbing can improve balance, stability, and coordination, helping to prevent injuries and falls. A Harvard Health article highlights that stair climbing is a simple yet effective way to incorporate physical activity into daily routines, offering substantial health benefits.

Running

Running is one of the most effective ways to improve bone density and prevent bone-related diseases. As a high-energy activity, running increases bone mineral density, which is crucial for maintaining strong bones. Regular running helps strengthen muscles and build robust bones. Long-distance running, in particular, aids in bone formation and enhances bone strength. Research has shown that bones become stronger when subjected to stress or pressure, such as during running.

Incorporating running into your fitness routine is especially beneficial for individuals with osteoporosis. According to a study published in the Journal of the American College of Cardiology, even five to ten minutes of running at a moderate pace daily can significantly improve bone health and reduce the risk of cardiovascular diseases. Running for just a few minutes each day can have a substantial impact on your bone health, making it a highly recommended activity.

Additionally, running has been shown to improve overall health, including cardiovascular fitness, mental health, and weight management. A Verywell Health article highlights that regular running can lower the risk of chronic diseases, improve sleep quality, and enhance mood. So, whenever you feel like skipping your run, remember that even a short run can go a long way in boosting your bone health and overall well-being.

Can cause damage to Vision 

Children are at a crucial stage in their development, with their bodies constantly growing and changing. This makes the way they are nurtured and their environment particularly important for their overall development. One concern is the frequent use of screens, which emit blue light. This type of light has been linked to damage to  retinal cells and cause vision problems such as age-related macular degeneration. In fact, a study by the National Eye Institute found that the greatest risk for nearsightedness and myopia progression takes place in childhood. Therefore, being at greater risk and exposed to triggering factors at a young age can not only lead to immediate negative symptoms but also cause harmful effects on their development in the future.

Lack of Physical Activity 

In our rapidly evolving technological world, children are exposed to screen time at much higher rates than in the past. When not used in moderation, excessive screen time can have negative effects on health. A study has shown that increased screen time correlates with reduced levels of physical activity. This shift towards a more sedentary lifestyle can increase the risk of serious health issues, such as obesity. Food is typically converted into energy when consumed by an active and healthy individual. However, if this energy is not used due to a sedentary lifestyle, it is stored in the body, leading to an increase in body mass index (BMI). To manage weight and support overall health, it is recommended that children engage in 60 minutes of aerobic activity each day.

Attention problems

A study conducted a systematic review of the association between attention problems and screen time. A systematic review involves collecting and analyzing data from multiple studies to answer a specific research question. In this review, researchers identified 498 articles, thoroughly examined 41 of them, and included 11 in their analysis. Most of these articles supported the conclusion that screen time contributes to attention problems, though not necessarily ADHD. Additionally, modern screen time often involves fast-paced shows that captivate viewers with frequent changes, vibrant colors, and high-energy content. This type of media can exacerbate behaviors such as impulsivity, hyperactivity, disorganization, restlessness, and difficulty concentrating and completing tasks.

Sleep 

Sleep is a crucial component of overall health and well-being, especially for children’s development. According to Kids Health, children need varying amounts of sleep based on their age:

• Toddlers (1–2 years): 11–14 hours, including naps
• Preschoolers (3–5 years): 10–13 hours, including naps
• School-age children (6–13 years): 9–12 hours
• Teens (14–17 years): 8–10 hours

Without adequate sleep, children may struggle with daily functions and fail to respond to their body’s need for rest. Research shows that screen time can increase alertness and elevate heart rate, making it harder for children to unwind and get the sleep they need. Additionally, the blue light emitted by screens can suppress melatonin production. Melatonin is often referred to as the sleep hormone, and is produced by the pineal gland that helps regulate sleep by responding to reduced light exposure.

Decline in Academic Performance 

Children being exposed to screens early in their life is associated with lower successes in academic achievement, in other words when your child spends too much time staring at screens, playing games or looking through social media, the act alone can lead to lower levels of academic performance. Studies revealed that kids who had too much screen time presented lower scores on standardized tests, the ones that usually measure skills in math and english. A similar study found the same negative correlation between screen time and academic achievement, once again proving that increased screen time can lead to lower academic performance. 

Less Feelings of Empathy

Empathy motivates social interactions towards others, and it is also the key for children to develop deeper connections with people other than family, such as classmates or teachers, or even other kids on the playground. There is a danger of excessive screen time to children and their empathy, Unicef reveals that there is research proving that too much time staring at screens prevents the children’s ability to properly learn how to read faces or learn proper social skills, the two key things to develop empathy. Too much screen time can even lead to heightened aggression in children. It’s always good to limit the screen time, especially for young children, for the benefit of their brain development and their future connections. 

Problems with Language Development 

Learning how to pronounce certain vowels and consonants is important in a child’s life as they grow up, the responsibility of this falling on the parents to properly teach their child how to speak and form words. However the overall social interaction between children and their family is already an important factor of language development, studies emphasize the importance of the frequency and quality of these interactions. When children have their eyes glued to the screen, it creates a barrier between them and their parents, limiting proper social interaction through their younger years, soon after reducing their ability to properly learn how to speak and say certain words. Studies have confirmed the negative correlation between screen time and language development. 

Poor Mental Health

At a young age, children already begin to have a heavy dependency on their mobile devices, whether it be their phone, tablet, or their gaming console. The increased amount of screentime in adolescence has researchers concluding that excessive screen time leads to poor mental health and even worse behavioral problems. In the context of anxiety and depression, there was a study done on 4528 participants that discussed the relationship between mental health and screen time. Finding that too much screen time is significantly associated with the increased risk of both depression and anxiety. The faculty at the Yale Department of Psychiatry and Columbia School of Nursing conducted a similar study on over 5100 adolescents, finding that children who spend most of their time staring at screens ended up with higher levels of issues such as depression, anxiety, social anxiety, aggression, defiance, and bullying. Concluding that with excessive screen time comes the cost of proper brain development 

The American Academy of Pediatrics recommends that for children under 2, they should be getting no screen time at all, increasing to one hour per day for ages 2 to 12, and two hours per day for teenagers and adults. However, such times are almost impossible in this day and age where technology consumes our lives. With these restrictions in mind for your child, be reasonable when setting limits, such as keeping tech outside of the bedroom during night time, having tech-free zones or times at home, or even encouraging playtime where technology is not involved. Children that are born in this generation will soon become the future many of us will rely on and look up to. So it is important that they are protected now so they can perform better as they grow older.

Move Naturally

People who live in Blue Zones naturally incorporate physical activity into their daily routines, eliminating the need for vigorous exercise. Observations reveal that these individuals move approximately every 20 minutes. Their “workouts” consist of daily chores such as tending to plants or crops, preparing their own food, and using hand-operated tools at work or home. They often avoid using cars, preferring to walk to their destinations.

Purpose

When people wake up in the morning, they do so with a sense of purpose. This sense of purpose is crucial in Blue Zones and is linked to longevity. Research shows that having a sense of purpose can reduce the risk of severe chronic diseases, thereby contributing to a longer life. For residents of Blue Zones, their purpose often stems from their hobbies, culture, family, work, and community involvement.

In Blue Zones, this concept of purpose is deeply ingrained in the culture. For example, Okinawans refer to it as “ikigai,” while Nicoyans call it “plan de vida”. Studies have found that individuals with a clear sense of purpose are less likely to suffer from conditions such as Alzheimer’s disease, arthritis, and stroke. Additionally, having a purpose in life has been shown to improve mental health, increase life satisfaction, and reduce overall inflammation.

The benefits of having a sense of purpose are supported by various studies. An NIH-funded study led by Dr. Robert Butler followed healthy individuals aged 65 to 92 over 11 years and found that those with clear goals or a sense of purpose lived longer and healthier lives. This strong sense of purpose helps individuals engage in activities and communities that bring joy and fulfillment, further enhancing their well-being.

Downshift

Residents of Blue Zones prioritize their mental health, offering valuable lessons on managing stress, which is a common part of daily life. While they experience similar levels of stress as we do, they manage it more effectively through cultural practices such as rituals, prayer, napping, and spending time alone to relax. These practices are integral to their daily routines and contribute significantly to their well-being.

In addition to these cultural practices, other factors such as regular physical activity, strong social connections, and a healthy diet play crucial roles in their stress management strategies. For instance, Okinawans practice “moai,” a form of social support group that provides emotional and financial support throughout their lives. Similarly, Adventists in Loma Linda, California, observe a weekly Sabbath, dedicating time to rest and spiritual rejuvenation.

Research indicates that these downshifting practices can reduce chronic inflammation, which is linked to major age-related diseases such as dementia and cardiovascular conditions. By incorporating these stress-relief techniques, Blue Zone residents not only enhance their mental health but also improve their overall longevity and quality of life.

80% Rule

To maintain a healthy weight and prevent weight gain, many people follow the 80% rule. This involves eating slowly and stopping when you feel about 80% full. This practice helps you consume fewer calories and feel satiated for longer periods. The Okinawans, known for their longevity and low rates of chronic diseases, have mastered this approach. They follow a tradition called “Hara Hachi Bu,” a Confucian teaching that instructs them to eat until they are 80% full. This mindful eating habit, combined with their nutrient-rich diet, contributes significantly to their overall health and well-being.

Plant Diet

Research shows that 95% of the 100-year-olds living in Blue Zones follow a plant-based, low protein diet. Eating their own harvests of vegetables, grains, and even milk or cheese. Doing so keeps their bodies healthier, and if they ever needed to eat a lot of meat it’d be something that occurs only once a week. Returning back to the usual diet once that day was over. This lesson along with the 80% rule helps the people that live there live to 100 years old, perhaps even a bit longer than that. This practice, along with the 80% rule, contributes significantly to their ability to live to 100 years old or even longer.

The Blue Zones diet emphasizes whole, unprocessed foods, rich in nutrients and fiber, which are essential for overall health. For instance, the residents of Okinawa, Japan, incorporate a variety of vegetables, soy products, and sweet potatoes into their meals. Similarly, the people of Ikaria, Greece, enjoy a Mediterranean diet rich in beans, greens, and olive oil. These dietary habits are linked to lower rates of chronic diseases and longer lifespans.

Wine at 5

People who live in Blue Zones prioritize their health and well-being, demonstrating that it is possible to live to 100 years old while still enjoying alcohol in moderation. In these regions, residents typically consume one to two glasses of alcohol per day, often in the company of friends and with meals. This mindful and intentional approach to drinking is a key factor in their longevity.

Moderate alcohol consumption, particularly of red wine, has been linked to various health benefits. For instance, in Sardinia, Italy, residents enjoy a local red wine called Cannonau, which contains two to three times the level of artery-scrubbing flavonoids compared to other wines. Similarly, in Okinawa, Japan, the traditional rice-based liquor, awamori, is consumed in moderation and often mixed with water.

Studies have shown that moderate alcohol consumption can reduce mortality rates, particularly from heart disease. The Mediterranean diet, which is common in many Blue Zones, includes moderate wine consumption and has been associated with a lower risk of cardiovascular disease and some cancers. The key is to drink alcohol in moderation, as part of a balanced diet and healthy lifestyle, and to enjoy it in a social setting, which enhances its benefits.

Right Tribe

Just as unhealthy lifestyle choices like excessive drinking, drug abuse, smoking, and sedentary habits can spread within a community, healthy lifestyles can be equally contagious. In Blue Zones, people foster a community environment that encourages and supports healthy living. These regions, known for their high concentration of centenarians, have developed social circles that promote and reinforce positive lifestyle habits over time.

The world’s longest-lived individuals have created networks that naturally encourage others to adopt similar healthy behaviors. For example, in Okinawa, Japan, the concept of “moai” involves forming lifelong social groups that provide mutual support and promote healthy habits. Similarly, in Sardinia, Italy, strong family ties and frequent social interactions contribute to the residents’ longevity.

Research has shown that social networks can significantly influence health behaviors. A study published in the New England Journal of Medicine found that individuals are more likely to adopt healthy behaviors if their friends and family do the same. This phenomenon, known as social contagion, underscores the importance of community in fostering healthy lifestyles.

By creating and maintaining supportive social environments, people in Blue Zones not only enhance their own well-being but also inspire those around them to live healthier, longer lives.

Loved Ones First

In Blue Zones, family plays a crucial role in the well-being and longevity of its residents. Children who grow up in these regions often have their parents nearby or living with them, regardless of age. This close-knit family structure allows for the reciprocal care of aging parents, mirroring the care they provided to their children in earlier years.

Keeping aging parents within the household, along with their respective spouses and children, not only strengthens family bonds but also provides a wealth of wisdom and experience that benefits the entire family. For instance, in Okinawa, Japan, it is common for multiple generations to live under one roof, fostering a supportive environment that promotes longevity. Similarly, in Sardinia, Italy, strong family ties and frequent interactions with elderly family members contribute to the residents’ long lives.

Research supports the benefits of such family structures. Studies have shown that grandparents who actively engage in caregiving for their grandchildren tend to have a lower risk of mortality. Additionally, maintaining close family connections has been linked to better mental health and reduced stress, which are important factors in overall health and longevity.

By prioritizing family and intergenerational living, people in Blue Zones create a supportive and nurturing environment that enhances their quality of life and contributes to their remarkable longevity.

Belong 

Blue Zones emphasize the significance of regularly attending faith-based services, as research indicates that doing so can extend life expectancy by four to fourteen years compared to those who do not participate in such practices. This longevity benefit is likely linked to the social support and sense of community that faith-based gatherings provide, similar to the “Right Tribe” principle, which involves surrounding oneself with a supportive social circle.

In these regions, nearly all centenarians belong to some faith-based community, regardless of denomination. Regular participation in religious services fosters a sense of belonging, purpose, and gratitude, which are crucial for mental and emotional well-being. For instance, in Loma Linda, California, a Blue Zone known for its high concentration of Seventh-day Adventists, regular church attendance is a common practice that contributes to the residents’ longevity.

Studies have shown that attending faith-based services at least four times per month can significantly reduce stress, lower rates of cardiovascular disease, and improve overall mental health. This practice not only provides spiritual benefits but also creates a supportive network that encourages healthy behaviors and offers emotional support during challenging times.

By integrating faith-based practices into their lives, people in Blue Zones cultivate a strong sense of community and purpose, which are essential components of their remarkable longevity.

Sleeping Well 

It is no surprise that people in Blue Zones have optimal sleeping routines, rising with the sun and retiring with the night. Residents in these regions typically sleep between seven to nine hours each night, aligning their sleep patterns with natural light cycles. This practice not only supports their overall well-being but also contributes to their remarkable longevity.

Research consistently shows that getting seven or more hours of sleep per night is crucial for maintaining peak health. Adequate sleep is associated with numerous health benefits, including improved cognitive function, better mood regulation, and a reduced risk of chronic diseases such as heart disease and diabetes. In Blue Zones, the emphasis on restful sleep is a key component of their healthy lifestyles.

For example, in Ikaria, Greece, residents often take afternoon naps, which further enhances their sleep quality and reduces stress. Similarly, in Okinawa, Japan, the practice of “hara hachi bu” (eating until 80% full) helps prevent overeating and promotes better sleep. These habits, combined with a consistent sleep schedule, create an environment conducive to longevity.

By prioritizing sleep and aligning their routines with natural rhythms, people in Blue Zones demonstrate the profound impact of good sleep hygiene on overall health and longevity.

Taking lessons learned by similar organizations in the United States and adapting them to the Ukrainian experience, where resources and public awareness are much more scarce, the Krevni representative—whom we will call “Yuriy” for his protection—briefed Samir on the organization and its approach to the mission. 

Tens of thousands Ukrainians have been killed since the beginning of the Russian invasion and in the years of fighting that preceded it. Due to the nature of the conflict, special operations forces have borne the brunt of the effort to counter Russian aggression, and many young operators have sustained life-changing injuries.

Krevni assigns a case manager to each wounded warrior as soon as it learns of his battlefield injury. The case manager attends to the medical and psychological needs of the injured soldier from the time he is stabilized to the time he completes rehabilitation a year or more later. Krevni strives to assign no more than fifteen wounded personnel to each case manager to ensure the best quality of care.

When appropriate, the case manager sees to the provision of prosthetics for the wounded. Unfortunately, obtaining adequate artificial limbs has been a big challenge for Krevni. Given both Ukraine’s limited pool of manpower and the fighting spirit of its warriors, many special operators seek to return to the battlefield after receiving prosthetics, but the special ops mission set typically requires more advanced prosthetic limbs than are commonly—and affordably—available.

Krevni focuses on the psychological well being of Ukrainian warriors as well, providing counseling and recreational opportunities for those in need. In the unfortunate event that a special operator falls in battle, Krevni not only makes arrangements for a dignified transfer of the remains for burial, but it also reaches out to begin providing counseling services and financial support for the next of kin.

To continue its worthy mission, Krevni is seeking financial assistance and partnerships with foreign companies. One particular area in which technology companies, for example, could assist would be in the provision of Apple Watches or similar smart technology that could be issued to each wounded warrior to assist in tracking his progress in rehabilitation. If you are interested in supporting this dedicated group, please visit https://www.krevni.com/en#CTA.

Samir Becic and the Health Fitness Revolution team present our list of the Top 10 Fittest Rockstars. These household names were chosen to inspire everyone to lead healthier, fitter, and more balanced lives. We selected them based on their fitness levels and body types, acknowledging the diversity in heritage and cultural backgrounds. Importantly, all of them achieve their fitness naturally.

Our process involved extensive research, starting with a pool of 100 popular singers. We then narrowed it down to 50, 25, and finally 10 through a combination of interviews, internet research, library resources, industry literature, and Samir Becic’s 33 years of experience in athletics and his recognition as a four-time Number 1 Fitness Trainer in the World.

The rockers on this list may not have always led healthy lifestyles, but they do now! They serve as excellent examples of promoting a healthy lifestyle to their fans.

We considered various factors, including fitness level, nutritional habits, age, personal medical issues and how they managed them, and their involvement in promoting a healthy lifestyle. Our picks are listed in alphabetical order:

Here are the Top 10 Fittest Rockstars 2024 in alphabetical order:

Pink (Alecia Beth Moore), 44 years old

Fitness Routine: 

• A 30-minute weightlifting session targeting the shoulders and chest.

• Pink runs for 60 minutes a day and practices an hour of yoga.

• Her workouts include a mix of activities like rowing, boxing, dancing, yoga, pilates, power walking, running, and cycling. 
• Here are some staples of her routine:
• Consistency: She works out regularly, often six days a week.
• Variety: Her routine includes a mix of cardio, strength training, martial arts, and yoga.
• Intensity: She incorporates high-intensity workouts and weightlifting.
• Cardio Focus: Regular running and treadmill sessions are key components.
• Strength Training: She targets different muscle groups on different days.
• Martial Arts: She includes martial arts training for both fitness and self-defense.
• Flexibility: Yoga and stretching are integral parts of her routine.
• Rest: She ensures to have at least one rest day per week.

Nutrition:

• Focuses on whole foods and balance rather than strict diets.

• Pink enjoys a vibrant diet of vegetables, salads, grilled chicken, and salmon, complemented by superfood smoothies featuring coconut water, avocados, flaxseed oil, and blueberries.

• Grow her own fresh veggies. Cucumbers, arugula, and other green products- all of them are quite unpretentious to care for, but they bring great benefits to your digestion.

• Occasionally includes chicken and fish; practiced veganism intermittently.

• Halloumi cheese, cooked and grown foods from her home garden (figs, sunflowers, pickles)

• Starts each day with nearly 20 ounces of water; emphasizes hydration for energy and metabolism.

Mental Health Practices:

• Advocates for body positivity without obsessing over body composition.

• During the pandemic, Pink turned to meditation, healthy eating, and surrounding herself with the right people. 

• Overcame weight gain during the COVID-19 pandemic and post-surgery recovery of hip and neck with discipline and determination.

• Pink and her husband, Carey Hart, have been in couples counseling for almost their entire relationship. 

Jon Bon Jovi- Bon Jovi, 62 years old

Fitness Routine: 

• Runs 6 days a week for about an hour, even while on tour, finding it calming and refreshing.

• Incorporates weight lifting to maintain muscle tone and strength.

• Started practicing yoga a few years ago and continues to include it in his routine for physical and mental benefits.
• Values having a professional on tour who can address fitness, chiropractic needs, and nutritional guidance, highlighting a holistic approach to health maintenance.

Nutrition:

• Prefers grilled fish and low-fat Greek yogurt as staple healthy foods.

• Includes almonds, fruit, and protein bars in his diet for nutritious snacking.

• Ensures the band travels with a multi-talented professional who serves as a trainer, chiropractor, and nutritionist, providing comprehensive health support.

Mental Health Practices:

• Finds outdoor running and yoga calming and beneficial for mental clarity.

• Embraced yoga as part of his modern fitness routine, enjoying the mental and physical aspects.
• Jon Bon Jovi has been candid about his mental health struggles over the years. He has faced periods of depression and anxiety, particularly during challenging times in his career. For instance, around 2013, he felt immense pressure after guitarist Richie Sambora left the band and issues arose with their record label. This period was especially tough for him, and he credits his wife, Dorothea Hurley, for being a significant source of support.
• In the early 1990s, Jon Bon Jovi experienced a severe breakdown, feeling overwhelmed by the pressures of fame and success. He has shared that during this time, he even contemplated drastic actions due to the pain he was in. More recently, the COVID-19 pandemic also impacted his mental health, adding to the challenges he faced.
• Despite these struggles, Jon Bon Jovi has worked hard to maintain his mental well-being, finding solace in his music and the support of his loved ones. His openness about these issues has been inspiring for many fans.

Chris Daughtry- Daughtry, 44 years old

Fitness Routine:

• Chris Daughtry stays active by jumping around on-stage during performances, which contributes to his overall fitness.

• He incorporates circuit training into his exercise routine, which typically involves high-intensity workouts targeting different muscle groups.

• Daughtry includes cardio exercises to improve his cardiovascular health and endurance.

Nutrition:

• Chris Daughtry lost 23 lbs by altering his lifestyle and improving his nutrition habits.

• He avoids eating late at night to manage his calorie intake effectively.

• Daughtry keeps his favorite foods like pizza out of sight to avoid temptation but allows himself to indulge occasionally in moderation.

• After indulging in cheat meals, he compensates by exercising harder to burn off the extra calories and maintain his weight.

Mental Health Practices:

• He maintains a positive mindset and disciplined approach to both fitness and nutrition.

• Chris Daughtry practices self-awareness by recognizing the consequences of his dietary choices and taking immediate action to mitigate them.
• Chris Daughtry has faced significant mental health challenges, particularly following the tragic death of his stepdaughter, Hannah Price, in 2021. Hannah struggled with mental illness, addiction, and abusive relationships, and her death was ruled a suicide. This loss, coupled with the death of his mother just a week prior, deeply affected Daughtry.
• In dealing with his grief, Daughtry has emphasized the importance of seeking help and support for mental health issues. He has found solace in music and performing, which have been therapeutic outlets for him. Daughtry has also been open about the need for mental health awareness and encourages others to seek help if they are struggling.
• His openness about these personal tragedies and his mental health journey has resonated with many fans, highlighting the importance of addressing mental health issues and seeking support.

Brandon Flowers- The Killers, 43 years old

Fitness Routine:

• Works out five times a week, focusing on cardio and weights.

• Exercises include elliptical, StairMaster, and biking to distribute impact and protect his knees.

• Prefers outdoor cardio activities like trail running and hiking in the Mojave Desert around Las Vegas.

• Credits fitness routine with boosting energy levels and enhancing his performances on stage.

Nutrition:

• Maintains a clean-living lifestyle, abstaining from alcohol, smoking, and coffee for the past seven or eight years.

• Adheres to a diet that aligns with his Mormon faith, which discourages alcohol and caffeine consumption.

• He indicates that he tries to balance indulgence with healthy choices, recognizing that moderation is key to sustaining a healthy lifestyle.

Mental Health Practices:

• Finds comfort and confidence in maintaining physical fitness as he ages, which translates into feeling more comfortable in front of the camera.

• Prioritizes family life and maintaining personal values, which he believes has enhanced his longevity as a performer.

• Values the mental clarity and sense of well-being that comes from regular exercise, particularly outdoor activities like hiking.

• Brandon Flowers’ wife’s struggles with mental health significantly impacted him and inspired the themes of The Killers’ new album.

Joan Jett- The Runaways, 65 years old

Fitness Routine:

• Joan Jett stays active by constantly being on the go, especially during demanding tour schedules.

• When home in Long Island, she enjoys biking and incorporates exercises like 50 push-ups during commercial breaks.

• Jett attributes much of her toned physique to the energetic performances she delivers on stage.

Nutrition:

• Joan Jett has been a vegetarian for over 20 years, advocating for a diet that excludes animal products.
• Joan Jett promotes vegetarianism as a sustainable and healthy dietary choice, emphasizing the benefits of plant-based eating for both personal health and environmental impact.

• She avoids smoking and drinking, and takes precautions to protect her skin from the sun’s harmful rays.

Mental Health Practices:

• Jett maintains a youthful mindset, often feeling as energetic as someone much younger.

• Despite the challenges of touring, she prioritizes staying active and maintaining a healthy lifestyle.

• Joan Jett, the iconic rock musician, has faced various health challenges throughout her career. Recently, it was revealed that she has been battling Lyme disease, a tick-borne illness that can cause symptoms like fatigue, joint pain, and neurological issues. 
• Despite these struggles, Joan Jett has shown incredible resilience and continues to inspire her fans with her music and determination.

Anthony Keidis- Red Hot Chili Peppers, 61

Fitness Routine:

• Surfing regularly, which he credits for keeping him active and engaged.

• Swimming in chlorine-free pools for cardiovascular fitness.

• Long jogs in the Hollywood Hills with his dog, combining physical activity with outdoor enjoyment.

• Practices acupuncture, possibly for relaxation and overall well-being.

Nutrition:

• Follows a mostly vegan diet, emphasizing plant-based foods.

• Occasionally includes sustainable fish in his diet for additional protein and omega-3 fatty acids.

• Drinks a lot of water in the morning, likely to stay hydrated and aid metabolism.
• Focuses on vitamin-infused water and wild-caught salmon, a shift towards healthier choices and sustainability.

• Eats dinner before 6 PM, possibly to promote digestion and better sleep quality.

Mental Health Practices:

• Embraces a positive attitude towards aging and defies societal norms about getting older.

• Reflects on his past hard-partying lifestyle and contrasts it with his current healthy habits.

• Anthony Kiedis, the frontman of the Red Hot Chili Peppers, has been open about his struggles with addiction and mental health. 
• He has battled with substance abuse, particularly heroin and cocaine, which he initially turned to as a way to cope with underlying mental health issues.
• Kiedis has shared that his addiction was partly driven by a desire to feel whole, but it ultimately led to significant emotional and physical tolls. Despite these challenges, he has managed to maintain sobriety since 2000. 
• His journey to recovery has been a long and difficult one, involving multiple relapses and a deep emotional impact from the loss of his bandmate, Hillel Slovak, to a heroin overdose.
• If you’re interested in learning more about his experiences, his memoir “Scar Tissue” provides a detailed account of his life and struggles. 

Lenny Kravitz, 60

Fitness Routine:

• Carries a jump rope and runs regularly to stay fit.

• Prefers outdoor activities like pull-ups, sit-ups, push-ups, and squats over gym workouts.

• Finds running outside in nature inspiring and motivating.

Nutrition:

• Carries a Champion juicer for fresh juices, emphasizing spinach, kale, carrots, beets, and garlic for health benefits.

• Shops at organic markets or farmer’s markets for quality produce.

• Indulges in champagne, pastries, and culinary delights while in Paris, practicing moderation in indulgences.

Mental Health Practices:

• Maintains a balanced approach to alcohol consumption, never having been drunk, and knowing when to stop.

• Values self-awareness and moderation in all aspects of life, including diet and lifestyle choices.
• Lenny Kravitz has been quite open about his mental health journey. He emphasizes the importance of maintaining a balance between body, mind, and spirit. 
• Kravitz has shared that he takes breaks for recreation and self-care to support his mental well-being. 
• He also practices gratitude daily, which he believes is crucial for his mental health.
• Additionally, Kravitz has adopted a disciplined lifestyle, including a strict health regimen and celibacy, which he views as part of his spiritual commitment. This holistic approach helps him stay grounded and focused.

Adam Levine – Maroon 5, 45 years old

Fitness Routine:

• Adam Levine practices yoga regularly and has a dedicated yoga room backstage at every Maroon 5 gig.

• Formerly into traditional weight lifting, Levine switched to yoga due to dissatisfaction with neck broadening and injuries.

• Since adopting yoga seven years ago, Levine has not returned to weights or gyms, citing improvements in lower-back pain, and flexibility in hips and hamstrings.

• Levine believes yoga naturally sculpts and molds his physique, offering a more organic approach to appearance and well-being.

Nutrition:

• Before shows, Levine consumes a light meal 2-3 hours prior, emphasizing hydration with water and tea, and a small amount of protein like turkey slices and apple for energy.

• After performances, he typically enjoys a larger dinner, often choosing local cuisine from the show’s location.

• While touring, Levine maintains a disciplined diet to support his on-stage energy and physique.

• He insists on having apples with every show and enjoys occasional indulgences like In-N-Out burgers, particularly “Animal Style,” and grilled cheese sandwiches.

Mental Health Practices:

• He praises yoga for its positive impact on his mental health, highlighting its role in enhancing his overall well-being.
• Adam Levine, the lead singer of Maroon 5, has been open about his struggles with ADHD (Attention Deficit Hyperactivity Disorder). He was diagnosed as a child and has shared that it affected his ability to focus and complete tasks, both in school and later in his music career. 
• Levine has emphasized that ADHD isn’t a bad thing and that those who have it are not alone.
• In addition to ADHD, Levine has also spoken about the importance of mental health awareness and seeking help when needed. He has used his platform to raise awareness and reduce the stigma associated with mental health challenges.

Dave Navarro- Jane’s Addiction and Red Hot Chili Peppers, 57

Fitness Routine:

• Dave Navarro traded his drug addiction for a gym addiction, spending significant time working out.

• Dave Navarro has shared that he traded his addiction to drugs for a dedication to fitness. He often works out intensely for up to two hours at a time. Here are some key elements of his fitness routine:
• Consistency: Navarro is known for his consistent gym visits, often being spotted by paparazzi leaving the gym.
• Intensity: He approaches his workouts with the same intensity he once applied to his destructive habits, making his fitness routine a crucial part of his daily life.
• Variety: His workouts include a mix of cardio, strength training, and flexibility exercises to ensure a well-rounded fitness regimen.

Nutrition:

• Dave Navarro is obsessive about health, focusing on maintaining a nutritious diet.

• Takes a balanced approach to nutrition to support his fitness goals and overall well-being.

Mental Health Practices:

• Recognizes his addictive personality and channels it into positive outlets like fitness.Views his fitness addiction as a healthy alternative to destructive behaviors.

• Prioritizes mental health by focusing on positive habits and activities that contribute to his overall well-being.
• Dave Navarro has been very open about his struggles with mental health, including depression, PTSD, and addiction. He has shared that his mental health challenges began after the traumatic murder of his mother when he was just 15 years old. This event led to a lifelong battle with depression and substance abuse.
• Navarro has used his platform to raise awareness about mental health issues. He co-founded an art project called Duel Diagnosis with artist PADHiA, which focuses on mental health awareness through art. This collaboration has been part of his healing process and a way to help others understand and address their own mental health struggles.
• He has also been involved in various initiatives and benefits to support mental health, including MusiCares, which provides resources for music industry professionals. 
• Navarro emphasizes the importance of reaching out for help and breaking the stigma associated with mental health issues.

Gwen Stefani, 54

Fitness Routine:

• Gwen Stefani emphasizes staying consistent with her fitness routine, which includes activities like playing tennis with her partner, Blake Shelton, and going to the gym.

• Engages in exercises like squats, lunges, and light weights to maintain her fitness and make her body feel good.

• Doesn’t overexert herself and focuses on doing enough exercise to feel healthy and energized.

Nutrition: 

• Maintains a healthy diet by eating clean foods, which supports her active lifestyle and overall well-being.

• She starts her day with a decaf English Breakfast tea with vanilla soy milk.

• Sleep, water, and nutrients can not be overlooked as we age, they are vital for healthy and youthful-looking skin.

Mental Health Practices: 

• Learns organizational skills from parenting, managing a busy life, and balancing work with personal responsibilities.

• Gwen Stefani has been open about her mental health struggles and how she copes with them. She has shared that making music is a significant therapeutic outlet for her, helping her process emotions and maintain her mental well-being. 
• Stefani has also emphasized the importance of being kind to herself, acknowledging that she has had to learn to forgive herself and treat herself with more compassion over the years.
• Exercise is another key component of her mental health routine. While she doesn’t work out every day, she finds that physical activity greatly improves her mood and overall mental state. 
• Additionally, Stefani highlights the importance of balance in life, including prayer, exercise, and spending quality time with loved ones.
• Her journey with mental health also involves finding purpose and staying focused on what truly matters to her, such as her family and creative pursuits.

Animal crossing: New Horizons: A game where the player starts on a deserted island after purchasing a getaway package from one of the main characters, Tom Nook, where the player can freely live on this island and customize and expand it to your heart’s desire! This is a relaxing game where you can fish, grow your own flowers, craft furnishings or structures to customize your island, and even have cute animal villagers as residents that you can befriend. 

Tetris: A great distraction for easing anxiety, increasing your problem solving skills with this game that flows so easily. Moving different shaped tiles as they descend on the screen to form perfect lines, earn points and hone your focus to distract the anxious mind. 

Stardew valley: Similar to animal crossing, but more 2D! In this one the player has inherited their grandfather’s old farm. Enjoy this relaxing experience as you befriend the townspeople, expand your farm and learn the ways of living in the countryside. 

Unpacking: Enjoy this zen puzzle game where you reminisce about the familiar feeling of pulling your possessions out of boxes to fit them into a new home. Being able to freely place things wherever you would like throughout the space, whether it be a kitchen or a bedroom. Spanning from 21 years, dive into this engaging, relaxing game as you uncover the main character’s story through their unsorted cardboard boxes. 

A little to the left: Another cozy puzzle game to add to the list where you can sort, stack, and organize regular household items into aesthetically pleasing arrangements. Clean up the mess and enjoy the satisfaction of putting things where they belong. 

Minecraft: Like many of the other games listed, minecraft is a very versatile game that you can play however you want to, preferably in peaceful mode where you can build, explore, and adventure as much as you want without the consequence of evil monsters coming after you to take all your stuff. 

Melatonin: This rather relaxing rhythm game merges dreams and reality together. Before each chapter the main character goes to sleep and has corresponding dreams that relate to real life, from combating stress in dreams to dreaming about the future. Stages are accompanied by catchy music where players have to stay in tune with the beat of the song. 

Potion craft: This simulator game that allows you to kick your feet back and step into a medieval fantasy world. Operating a potion store and producing and selling potions of your own craft as you play as an alchemist in the game. You can go as far as making new recipes to attract customers and experiment as much as you want. 

Cozy grove: As the name suggests, this cozy game allows you to step into a haunted, ever-changing island. Playing as a spirit-scout, your job is to soothe local ghosts and help spirits in need. Filled with many memorable characters to befriend and understand, and spirits stories that you will unravel as you play the game. 

The Sims 4: In this game, you are their creator. Unleashing your creative freedom as we invite you to enjoy this relaxing, social-simulation game where you can create as many characters as you want and develop the lives they have, from letting your Sims bond and build connections, having a family, or letting them pursue their dream job.

Dish Soap Bars

Commercial liquid dish soaps can subject you to toxic chemicals such as methylisothiazolinone which is classified by the US Environmental Protection Agency as a moderate acute toxin when ingested or inhaled. Not just eco-friendly, dish soap bars are concentrated, packing more value for the money compared to liquid dish soaps which often consist of up to 60% water! A little goes a long way with dish soap bars.

Wooden Palm Brushes

Wooden brushes are the perfect complement to dish soap bars. Made entirely of bamboo, you can easily create a lather and wash your dishes, pots, and pans with these ergonomic, palm brushes.

Wooden Brush with Handle

Made with strong hemp bristles that maintain their shape and structure through the toughest abuse and German beechwood handles, these scrubs work perfectly for your bottle-friendly needs. The long handle on these scrubs makes cleaning those narrow water bottles and baby bottles easy.

Dishwashing Powder

Instead of those dishwasher pods that expose you to harmful toxins and microplastics, consider using dishwashing powder in your machine.

Tawashi Brushes

Made entirely using natural coconut fiber, these Tawashi Brushes can delicately clean vegetables and fruits as well as stubborn dirt and grease on all surfaces and cookware. These naturally antimicrobial scrubs only need to be dunked in boiling water and vinegar to clean every few weeks. And finally, they are built to last for years!

Sea Sponges

Ocean-sourced, antibacterial, and doesn’t hold a scent. Well known for their excellent absorption, soft texture, and hardy durability, sea sponges can reach the nooks and crannies of your finest china with ease. Also, they are popularly used as a body scrub, so you know they are safe to handle!

Loofah Sponges

Sourced from a plant, these loofah sponges are a perfect nontoxic alternative to commercial sponges. They provide great scrubbing quality while not scratching dishware.

Dishwasher Tablets

With no plastic covering or film on the tablets, these plastic-free alternatives to liquid pods combine convenience and sustainability.

Eco-friendly Dishwashers

Not only will an eco-friendly dishwasher save you the time and effort of washing your dishes, but it can also clean more effectively! Modern dishwashers adopted a sophisticated system consisting of pumps, filters, and spray jets that recycle water throughout the cleaning cycle. Only new water is utilized at the start and during the final rinse. No need to rinse, just scrape your food into the trash and plop your dishes into the dishwasher. Look for the Energy Star certification from the Environmental Protection Agency which indicates their low energy and water usage.

Vinegar and Baking Soda

A non-toxic, sustainable dishwasher cleaner that you probably already have at home! Just place a bowl of vinegar on the top rack of your dishwasher and run a normal cycle. After your vinegar cycle end, sprinkle baking soda over the bottom of the machine and run it once more. Also, remember to empty your dishwasher filter regularly to prevent any blockages. Say goodbye to any odors!

Enter the world of tranquility with a sip of the Sleep Girl Mocktail—a delightful blend designed to soothe your senses and promote restful slumber. Crafted from the tart sweetness of cherry juice, enriched with the calming properties of magnesium glycinate, and topped off with the effervescence of Olipop prebiotic soda, this mocktail offers a unique fusion of flavor and wellness. Join us as we delve into the science behind its ingredients and the art of concocting a beverage that promises to lull you into a peaceful night’s sleep.

What Is the ‘Sleepy Girl Mocktail’?

The Sleepy Girl Mocktail made its debut on TikTok courtesy of Gracie Norton in March, quickly amassing over a million views on her video. This concoction blends pure tart cherry juice with magnesium powder and a splash of OLIPOP Prebiotic Soda. According to the creator, this drink has been “working wonders” in her quest for better sleep, earning praise for its effectiveness.

While the original creator doesn’t share quantities of the ingredients that she uses, others have suggested this recipe does the trick when served over ice:

• ½ cup pure tart cherry juice (with no added sugars)
• 1 tablespoon magnesium powder
• A splash of Lemon-Lime OLIPOP soda 

“There’s actually some science to back this viral TikTok trend,” Lainey Younkin, MS, RD, LDN, weight loss dietitian at Lainey Younkin Nutrition, stated. “Tart cherries are naturally high in melatonin, the hormone that’s released when it’s dark and signals to the body that it’s time to go to sleep.’

What About the Other Ingredients?

The second ingredient in the Sleepy Girl Mocktail, magnesium powder, can help promote relaxation, Younkin said.

“The best form of magnesium for sleep is magnesium glycinate,” she said. “It combines magnesium with the amino acid glycinate, which has also been linked to improved sleep.”

While magnesium citrate or oxide powders are available, Younkin said the best option for the Sleep Girl Mocktail is magnesium glycinate powder.

The splash of Lemon-Lime OLIPOP introduces some refreshing flavor without loads of added sugars or artificial ingredients. Unlike traditional soda (which contains 39 grams of added sugar per can), this soda contains only 4 grams. Plus, it provides 9 grams of prebiotic fiber per can, which can help support a healthy gut microbiome. Research shows that a healthy gut microbiome is essential for the maintenance of normal sleep physiology.

Who Should Not Drink a Sleepy Girl Mocktail?

If you are on blood thinning medication, it’s important to consult your doctor about potential interactions with tart cherry juice before trying this drink. 

For individuals with diabetes, be aware that the natural sugars in this beverage may cause a rapid increase in blood glucose levels. 

Additionally, if you have kidney disease, taking magnesium supplements may have adverse effects on your health.

However, for those in good health, consuming this beverage may provide some sleep support benefits, particularly if not dealing with a diagnosed sleep disorder. 

Prioritizing a consistent bedtime, minimizing screen time before sleep, and avoiding alcohol and caffeine are crucial steps to improve sleep quality.

This harmonious blend offers not only a delightful taste experience but also a potent combination of ingredients known for their calming and sleep-supportive properties. Whether enjoyed as a nightly ritual or an occasional indulgence, the Sleep Girl mocktail invites us to embrace the soothing power of natural ingredients and discover a path to deeper, more restorative sleep.

In this article, we’ll explore six effective ways to safeguard against burnout, empowering you to maintain balance, resilience, and vitality in the face of life’s challenges.

1. Regularly Exercising 

Exercise is not only beneficial for physical health but also plays a crucial role in enhancing mental well-being. It serves as an effective strategy to bolster one’s capacity to manage excessive stress. A growing body of research supports the positive impact of regular physical activities like yoga on mental health. For instance, a pilot-level randomized controlled trial found that nurses who participated in an 8-week yoga intervention reported significant improvements in self-care, mindfulness, and a reduction in emotional exhaustion and depersonalization—key indicators of burnout. Another study highlighted the effectiveness of yoga in reducing stress and the risk of burnout, emphasizing its affordability and absence of negative side effects.

From a psychological perspective, exercise induces the release of endorphins—neurotransmitters that engender feelings of well-being and serve as natural stress mitigators. These biochemicals are often referred to as ‘feel-good’ hormones due to their ability to elevate mood and provide a sense of relief from tension. Moreover, engaging in regular physical activity offers a constructive outlet for the release of accumulated emotional strain. It acts as a diversion from daily stressors, particularly those associated with the workplace, thereby promoting mental clarity and fortifying psychological resilience. The mental health benefits of exercise are manifold, including stress reduction, mood improvement, enhanced cognitive function, and increased self-esteem, all of which contribute to a more robust defense against burnout.

2. Practicing Self Care

Neglecting personal needs is a prevalent factor contributing to burnout. It’s essential to understand that taking time for oneself isn’t an act of laziness but rather a vital aspect of self-prioritization. Engaging in activities that revitalize the mind, body, and spirit is not a luxury; it’s a necessary strategy for combating the stress and fatigue that often arise from professional duties. Self-care is not merely beneficial—it’s imperative for maintaining mental and physical health.

Incorporating regular self-care practices into one’s routine can lead to a more balanced work-life dynamic, significantly enhancing overall well-being. Research underscores the importance of self-care, with studies indicating that it can lead to improved work-life balance, self-regulation, and a heightened sense of efficacy. Moreover, self-care is linked to better mental health outcomes, including increased self-esteem, self-worth, and optimism. By fostering resilience and providing a buffer against the pressures of work, self-care practices serve as a protective measure against the adverse effects of burnout.

To further substantiate the role of self-care in burnout prevention, evidence suggests that self-care practices can relieve stress by releasing feel-good hormones and neurotransmitters such as oxytocin, endorphin, dopamine, and serotonin, which subside after the activity ends. Additionally, the National Institute of Mental Health (NIMH) emphasizes that self-care is crucial for improving both physical and mental health, helping to manage stress, lower the risk of illness, and increase energy.

3. Learning to Manage Your Workload

Workload overload is widely recognized as a primary contributor to burnout. Implementing a daily checklist can be an effective method for managing and controlling daily tasks. By prioritizing responsibilities based on their importance and delegating when possible, individuals can alleviate stress associated with excessive workloads. Efficient time management techniques, such as setting realistic goals and prioritizing tasks, empower individuals to regain control over their work demands. Furthermore, learning to delegate tasks, establishing clear communication boundaries, and incorporating self-care into one’s routine can significantly reduce the pressures of an overwhelming workload. These practices not only promote a healthier work-life balance but also play a critical role in preventing burnout.

Supporting this, a cross-sectional study conducted among medical personnel in China found that work overload and work-life imbalance were significantly associated with higher rates of burnout. Another study across the healthcare workforce during COVID-19 demonstrated that work overload was significantly associated with burnout and the intent to leave the job. Moreover, evidence suggests that enhanced job control and time management can moderate the relationship between workload and burnout. Effective time management is linked to greater personal reward and motivation, which can improve workplace culture and staff retention.

5. Laughter is the Best Exercise

The saying “laughter is the best medicine” holds more truth than one might expect. Beyond its metaphorical brightness, laughter has been scientifically shown to have a profound impact on our well-being. Studies suggest that laughter can act as an immediate stress reliever and mood enhancer. When we laugh, our bodies release endorphins, the brain’s feel-good neurotransmitters, which serve as natural mood lifters. This biochemical process not only reduces stress but also enhances our overall sense of happiness.

Incorporating laughter into our daily lives—be it through engaging in light-hearted conversations with colleagues, watching amusing videos, or attending a comedy show—can be a powerful tool to alleviate tension and ward off burnout. Laughter stimulates multiple organs, increases oxygen intake, and activates the stress response in a way that leads to a relaxed feeling. It also improves circulation, aids muscle relaxation, and can even boost the immune system over time.

6. Building Bridges, Not Burning Them

Social support is not just a nice-to-have; it’s a vital component in mitigating burnout. The hustle of a busy schedule can lead many down the path to burnout, making it imperative to carve out time for friends and family. Simple gestures, such as a brief phone call or a casual coffee date, can have a profound impact. Research underscores the significance of feeling supported by one’s social circle, linking it to reduced stress and anxiety levels. Social interactions provide a platform for exchanging experiences, brainstorming solutions, and gaining fresh perspectives on work-related hurdles.

Moreover, social support and peer engagement are potent countermeasures to workplace burnout. They bolster resilience and contribute to a healthier state of mind. A study published in Frontiers in Public Health revealed that social support can lower burnout rates, with resilience playing a mediating role in this relationship. Another key finding from the American Psychological Association suggests that emotional support is a crucial protective factor against life’s challenges, and that nurturing supportive relationships can enhance one’s ability to cope independently.

7. Reframe the Negative, Reshape the Positive

Are you your own toughest critic? Viewing yourself through a harsh lens can be more damaging than you might realize. Persistent negative self-talk can erode your confidence, convincing you that you’re ill-equipped to handle life’s challenges. However, intercepting these thoughts and reshaping them into positive affirmations is a proven strategy to combat burnout. The concept of “fake it till you make it” isn’t just a catchy phrase; it’s a practice that can rewire your brain to foster positivity. Studies have shown that positive self-talk can significantly reduce symptoms of burnout, acting as a shield against exhaustion and cynicism.

Embracing a positive outlook, such as believing “everything happens for a reason,” can profoundly influence your mental health, enhancing your resilience and ability to recover from setbacks. When faced with negative situations, strive to find the silver lining. This shift in perspective is not just about feeling better in the moment—it’s a powerful tool to prevent burnout. Remember, falling into despair is easy, but standing strong against adversity reveals your true strength and potential. Research supports that reframing negative thoughts into positive ones can lead to numerous health benefits, including improved cardiovascular health and better coping skills during stressful times.

In the quest to prevent burnout, we’ve explored a myriad of strategies aimed at nurturing our well-being and resilience. From prioritizing self-care to fostering meaningful connections, each approach offers a valuable tool in our arsenal against the insidious effects of burnout. 

As we conclude our journey, let us remember that the path to balance and fulfillment is not linear, but rather a continual process of self-discovery and adaptation. By embracing these preventive measures with intention and commitment, we empower ourselves to navigate life’s challenges with grace, resilience, and vitality. Together, let’s cultivate a culture of well-being where burnout becomes the exception rather than the rule.

Almond Butter

• Almond butter is a great alternative for peanut butter, especially because it has very similar qualities to those of peanut butter. 
• Almond butter contains a lot of Vitamin E, and according to the National Institute of Health, almond butter contains about 4 milligrams of vitamin E per serving. Almond butter is generally made up of ground almonds, so it has the same health benefits of whole almonds. 
• Almond butter is packed with a lot of nutrients, and it is high in unsaturated fats. Foods high in unsaturated fats have been found to lower “bad” cholesterol. You can add almond butter to sauces or baked goods. 

Cashew Butter

• Cashew butter is another alternative that has a similar consistency and texture to peanut butter. It is a great source of magnesium, and it provides about 20% of the daily value recommended for adults. Like almond butter, it is high in monounsaturated fats. These fats lower “bad” cholesterol. Use cashew butter as a dip for apples or pears. 

Coconut Butter

• Coconut butter is a butter made from the meat of the coconut. Coconut butter is higher in fat than some of the butters on this list, so it is best to eat it in moderation. In a study done by Susan Hewlings, it was found that coconuts can improve brain function. It can also help with weight loss.You can add coconut butter to smoothies, oatmeal, yogurt, and even alongside your favorite fruit.

Granola Butter

• Granola butter is a nut and gluten free alternative to peanut butter. Since it is made of oats, granola butter has a lot of fiber and other nutrients. Granola has about 14 grams of protein per 100g serving, and it also contains 8 grams of fiber per 100g serving. 
• Granola can help you feel full for a prolonged period of time. Granola butter can be put on oatmeal or pancakes.

Pecan Butter

• Pecan butter is a healthier and safer alternative to peanut butter. Pecans are a great source of fiber and healthy fats. According to the USDA’s FoodData Central, pecans have 3 grams of protein and 3 grams of fiber in a 31 gram serving. In a study completed by Diane McKay, it was found that adding a handful of pecans to your diet can help improve your blood cholesterol levels. Pecans also have a great source of magnesium and zinc. Pecan butter can go in oatmeal, smoothies, and baked goods.

Pistachio Butter

• Pistachio butter is a unique nut butter because it has a green color, and it has a distinct nutty flavor. Pistachio butter is a great source of healthy fats and proteins. It works well in both sweet and savory dishes, so you can add pistachio butter to oatmeal or a salad dressing. There is about 6 grams of protein per ¼ cup serving of pistachios, and about 3 grams of fiber per serving.

Soy Nut Butter

• Soy nut butter comes from ground soybeans, and it has a very similar consistency to peanut butter. Soybeans are a great source of protein, and according to the Food Data Central by the USDA, they have about 4 grams of protein per tablespoon. Soybeans also contain isoflavones, which are helpful plant compounds that mimic estrogen. In another study conducted by Kim Sup, it was found that soy isoflavones exhibit antioxidant and anti inflammatory properties. Soy nut butter can be used in oatmeal, toast, yogurt, and many other foods.

Sunflower Seed Butter

• Sunflower seed butter is a great alternative to peanut butter because it does not contain any nuts. Those with any nut allergies can safely eat this butter. It is made from ground sunflower seeds, and it resembles the taste and consistency of peanut butter. Sunflower seeds contain high levels of iron and vitamin E, and it has about 5 grams of protein per one ounce serving. It can be used as the base for creamy vegetable dips.

Tahini

• Tahini is a great alternative to nut butters, as it does not contain any nuts. Tahini is made from sesame seeds, and it is commonly used as a Middle Eastern condiment. It has a nutty flavor and a pasty, sticky texture. Since it is made from sesame seeds, tahini contains sesamin and sesamolin. These are two antioxidant compounds that can aid with healthy cholesterol and blood sugar management. You can have tahini on toast or in a sauce.

Walnut Butter

• Walnut butter is a peanut butter alternative with a nutty flavor. This nut butter is packed with many nutrients like dietary fiber and healthy fats. Among all tree nuts, walnuts have the highest omega 3 to omega 6 ratio. Omega 3 and Omega 6 both have inflammatory properties, and it can promote heart health and lower cholesterol. You can try walnut butter in smoothies or with fruits. 

In the land down under, where golden beaches meet sprawling outback landscapes, a breed of performers not only captivates audiences with their talent but also embodies the epitome of health and wellness. From the silver screen to the small screen, Australia boasts a cadre of actors and actresses whose dedication to fitness, nutrition, and mental well-being sets them apart as shining examples of holistic vitality.

Houston’s Fitness Czar Samir Becic has this to say of these fit Aussies “Congratulations to all the remarkable individuals who made this list. Thank you for being amazing role models, especially to the younger generation.”

Join us on a journey through the realms of fitness, nutrition, and mental health as we spotlight the fittest Australian actors and actresses, revealing the strategies and insights that empower them to thrive both on and off the screen. Prepare to be inspired, motivated, and perhaps even a little envious, as we uncover the holistic approach to success in the entertainment industry.

Eric Bana

Fitness:

• For his role in “Force of Nature: The Dry 2”, Bana faced physically demanding conditions, including hiking in and out of a rainforest during the middle of winter.
• His exercises of choice are cycling and free weights.
• He does not follow a strict ‘abs’ exercise plan, preferring not to go to the gym regularly. However, he occasionally lifts weights.
• For his role in “Troy”, Bana incorporated high-intensity interval training (HIIT) into his workout routine, which included sprints or cycling with brief recovery periods.
• In his mid-20s, he used to lift very heavy weights, including bench pressing over 300lbs.

Nutrition:

• Eric struggled with his weight in the past but now is aiming for a healthy diet and workout routine. 
• He emphasizes that training is 30% exercise and 70% diet.

Mental Health:

• Eric enjoys racing and driving as a form of entertainment and a hobby for his free time, he says that he has liked cars since he was a child. 
• He is an advocate for the Mental Illness Fellowship, which aims to increase awareness of mental illness in Australia.
• Supports various other charities, including those that focus on mental health and well-being.
• Takes an unflinching look back at his career, life, and passions, indicating a practice of self-reflection.

Jacob Elordi

Fitness:

• Jacob works out 3 times a week focusing on key muscle groups rather than doing week long workouts. His goal is to add a rep or a bit of weight with each session, steadily increasing tension on the muscle fibers, which is vital for muscle gain.
• His favorite workout is the “40:20 Blitz Workout”. He does four rounds of each move for 40 seconds, then rests for 20 seconds. Exercises include ball slam, tire flip, battle-rope jumping jack, and plank up. 
• He maintains a consistent workout schedule, which is key to his physical transformation for various roles.
• His workout includes a mix of strength training, cardio exercises, and flexibility work to build muscle, burn fat, and improve overall fitness.

Nutrition:

• Elordi eats around 13 calories per pound of body weight. He employs a form of intermittent fasting. He adopted a more flexible approach, simply delaying his first meal until hunger struck. This makes it easier to hit the calorie deficit because there are only so many calories you can consume in X amount of hours.
• His lunches lean towards lighter options, often sushi, while dinners comprised more indulgent choices like burgers and pizzas. 
• For his role in ‘Euphoria’, he increased his protein consumption, which is crucial for muscle building.
• While playing Elvis, he adopted Elvis’s preference for bacon, consuming a pound of bacon daily.
• He focuses on functional eating for overall well-being rather than strict dieting for aesthetics.
• For the film ‘Deep Water’, he followed a strict diet to portray a prisoner of war, which involved significant weight loss.

Mental Health:

• After the release of The Kissing Booth on Netflix, Elordi woke up to four million new Instagram followers. The sudden surge in fame made him feel like “my brain went through the f**king wringer.” He struggled with being a character to the public and felt disconnected from himself.
• The anxiety of encountering paparazzi affected his mental health. Elordi even faced rumors that he had called the paparazzi on himself, which intensified the pressure he felt.
• Elordi moved to Los Angeles and filmed two sequels to The Kissing Booth, but he still grappled with the challenges of fame.
• He received advice from actor Ben Affleck, who acknowledged the struggle of feeling like a phony in certain moments. Elordi reflected on how fame skews one’s view and creates a paranoid way of living.
• Elordi is actively trying to overcome his anxiety of his ego overtaking him. As he struggled with homelessness, Elordi slept on his friends couches and cars. 
• He explained how his dog Layla provided him with happiness and warmth.
• In Euphoria, Elordi portrays the complex character Nate Jacobs, who exhibits narcissism, manipulation, and violent temper. Despite the negative perception of his character, Elordi successfully separated himself from Nate’s traits. He intentionally lost weight to better portray Nate’s mental struggles, demonstrating his commitment to authenticity in his acting.
• Elordi has found a “more functional” workout regime that aligns with his goal to stay healthy and active throughout his life. His focus is on maintaining overall well-being, including mental health.

Isla Fisher

Fitness:

• Isla works out with a personal trainer and enjoys doing that help with her cardio, posture, and muscles.
• Prefers outdoor activities over gym workouts.
• Enjoys hiking and swimming as her main cardio exercises.
• Practices yoga five times a week for peace of mind and body.
• Follows the Tracy Anderson workout method to add variety to her routine.

Nutrition:

• Believes in proper nutrition and moderation in eating habits.
• Consumes a mostly vegan diet with a lot of plant-based meals.
• Includes rich omega-3 foods like salmon and mackerel for skin health.
• Avoids treating her body like a “garbage can” by avoiding unwholesome foods.

Mental Health:

• Isla enjoys doing outdoor activities as a way to get active while also clearing her mind.
• Supports children affected by the cost-of-living crisis, reflecting her compassionate nature.
• Uses humor and storytelling to make new friends and cope with a nomadic childhood.
• Finds acceptance and peace with her body, focusing on the positives.

Chris Hemsworth

Fitness:

• Growing up Chris enjoyed surfing and playing Aussie rules football.
• To stay in shape for films he trains with his personal trainer Luke Zocchi.
• He focuses on targeting different areas of the body such as his back, chest, shoulders, arms, and full body circuits.
• Follows a 5-day training schedule focusing on different body parts each day.
• Engages in functional exercises with bodyweight and weights, reducing rest for efficiency.
• Incorporates HIIT workouts, including boxing, squats, and core exercises.

Nutrition:

• Chris has a set diet which helps with the gym gains.
• Consumes around 4,500 calories per day across eight meals every two hours.
• Diet includes steak, chicken, fish, sweet potatoes, white rice, and protein shakes.
• Starts the day with a green shake made of leafy greens, low-glycemic fruits, nuts, and seeds.

Mental Health:

• Chris emphasizes that living for yourself and not others is what keeps him motivated to make new experiences and enjoy life.
• Practices mindfulness, meditation, and breathwork, especially during sauna and ice bath routines.
• Engages in physical activities like surfing to stay present and mindful.
• Prioritizes sleep management and stress reduction techniques.

Claire Holt

Fitness:

• Claire workouts using apps as a form of guidance and motivation such as Obe Fitness, Peloton, Soto Method, and Melissa Wood Health.
• Engages in workouts 3 to 5 days a week.
• Runs 2 to 5 miles once a week at a moderate pace.
• Includes strength training, yoga, and cardio exercises.
• Enjoys sports like volleyball, tennis, swimming, and water polo.
• Her go-to fitness essentials are resistance bands, bala weights, yoga mat, pilates ball, foam roller, and cute workout clothes!

Nutrition:

• Claire focuses on eating organic foods but does say she eats out a few times a week.
• Follows a diet of clean food with healthy carbs and proteins.
• Enjoys HU chocolate every night (low sugar and vegan).
• Occasionally drinks alcohol but in moderation.

Mental Health:

• Claire utilizes working out as her “me” time she says she likes to get a good sweat in and that it makes her feel content.
• Advocates for mental health awareness.
• Has been open about her personal struggles with mental health.
• Uses her platform to promote conversations about mental well-being.

Nathalie Kelley

Fitness:

• Instead of going to the gym she likes to do more natural outdoor activities such as walking and running outside for cardio.
• Nathalie incorporates yoga into her mornings, often after a meditative cup of tea.
• She enjoys Power Flow classes, which are taught in a slightly heated room.

Nutrition:

• Nathalie starts her mornings off with a glass of warm water and lemon slices.
• She has been focusing on a healthy diet consisting of lots of vegetables and meat for protein. 
• She follows a diet that omits seeds, grains, and nuts due to her condition of psoriasis.
• Nathalie prefers skincare and nutritional products with pure and natural ingredients.

Mental Health:

• Nathalie enjoys tea ceremonies which are like a moving meditation. She says she does this every morning and that it starts her day off with a clear mind. 
• She emphasizes the importance of finding a wellness program that suits individual needs and circumstances.
• Nathalie uses her platform to destigmatize mental health issues and promote open conversations about mental well-being.

Nicole Kidman

Fitness:

• Growing up Nicole’s family ran marathons, resulting in her to enjoy running till this day.
• She also likes to do outdoor activities that keep her fit such as hiking, skiing, horseback riding, yoga, etc.
• Includes walking or running in her neighborhood, especially enjoying the warm Nashville weather.
• Prefers cardiovascular activities over muscle-building, with swimming, running, and spinning as part of her routine.
• Regular yoga practice for relaxation and targeting trouble spots like arms, butts, and legs.
• Engages in 55-minute Pilates sessions for core strength and flexibility.
• Enjoys sports like tennis and outdoor runs, particularly on the beach in Australia.

Nutrition:

• Nicole allows herself to eat what she desires but in moderations. 
• She says that she makes 80% of her diet healthy while the remaining 20%, sometimes 30% includes treats she wants to eat such as carbs and cheese.
• Incorporates a lot of seafood into her diet, avoiding pork and processed foods.
• Enjoys fresh vegetables and fruits, particularly from Australia.
• Prefers fresh bread with homemade jam and eggs, with a cappuccino on the side.
• Takes a daily multivitamin to fill any nutritional gaps.

Mental Health:

• Nicole opened up about her depression and says that acknowledging and working towards the problem instead of away helps improve her mental health alot.
• Delves deeply into her roles, sometimes affecting her mental state due to the intensity of the characters she portrays.
• Values the experiences and knowledge gained from her acting career and seeks to stay open and raw in her emotional expressions.

Hugh Jackman

Fitness:

• Hugh trains in the gym consistently in order to play and look the part in his films.
• He focuses on the chest, shoulders, legs, back and core.
• These workouts consist of running, squats, arm presses, sit ups, lat pull downs, etc.

Nutrition:

• Hugh’s diet focuses on bulking and eating as much whole foods and proteins as possible for weight gain resulting in him consuming 8,000 calories a day. 
• The foods he eats consist of chicken burgers, baked salmon, vegetables, fruits, etc.

Mental Health:

• Hugh Jackman has revealed that he has been attending therapy to help him cope with unresolved childhood trauma and the impact of his mother leaving when he was 8 years old. He has found therapy to be helpful in gaining a better understanding of his experiences and improving his relationships with loved ones 
• Jackman suffered sleepless nights while playing the role of Peter, a workaholic with a new partner, young baby, an ex-wife and their troubled teenage son. The star says he continues to consult a therapist who helped him through filming.
• While Hugh was filming, he was able to work with a therapist on set who could help him get through unsettling scenes. 
• Jackman believes that mental health support should be available on film sets, especially for movies dealing with challenging material
• Jackman advocates mental health support. Jackman says he hopes his films will spark conversations around mental health issues that are urgently needed.
• He also has mentioned that intimacy coaches have become more common on film sets for scenes involving intimacy. He believes that just as physical well-being is important, mental health support should also be prioritized

Dacre Montgomery

Fitness:

• Dacre Montgomery is an all-rounder when it comes to fitness and health. He focuses on different aspects of fitness everyday.
• In regards to weight training and strength building, Dacre focused on endurance, lifting low weights at high reps.
• Dacre is keen on boxing as well, as it is one way to build strength without resorting to heavy lifting. He uses resistance bands to help in training as well. 
• Implements a well-rounded fitness routine including weights, resistance bands, boxing, yoga, and surfing.
• Focuses on light weights, high reps, static holds, and resistance band training.
• Trains almost 5 to 6 days a week, with each session lasting 1.5 to 2 hours.

Nutrition:

• Dacre’s diet consists of a protein-rich and a high carbohydrate diet. He focuses on good carbs over bad ones.
• By that, we mean whole grain bread or pasta, brown rice, sweet potatoes, leafy green vegetables, and fibrous fruits. When it comes to proteins, you can do no wrong with chicken breast, lean steak, fish, or alternatives like quinoa.

Mental Health: 

• Dacre Montgomery reported that he struggles with anxiety. To help his mental health, Montgomery likes to do yoga. 
• After his injuries, he moved to a low-intensity regime that included the art of yoga. This decision, in return, helped his mental health and his anxieties. Learning to calm one’s body and mind is a sign of strength. He also likes to surf regularly. It is an escape from the world.
• Advocates for mental health awareness and has shared his personal struggles with depression.
• Has spoken about his experiences with nerves and anxiety, using them as a motivating factor in his career.
• Open about his obsessive-compulsive disorder (OCD) and the importance of addressing it.

Alex O’Loughlin

Fitness:

• O’Loughlin starts with a ten minute light jog or skipping. He follows this up with intervals and low-intensity exercises. His circuit workout consists of 3-5 rounds of bench press, squats, chin ups, shoulder press, lunges, bent-over dumbbell rows, and low-intensity cardio. 
• He works out five times a week and each workout consists of intervals or circuits. Sometimes instead of intervals or circuits he will instead do a boxing workout. 
• In addition Alex loves to exercise outdoors and he will occasionally integrate running hills with climbing and push ups.

Nutrition:

• Alex makes sure to drink about two gallons of water a day. 
• Breakfast consists of a half-cup of oatmeal, a banana, a few almonds, and a splash of 2% reduced-fat milk.
• Lunch and dinner include a balanced combo of protein, veggies, and carbs — and he has a simple paradigm for portion control.

Mental Health:

• Alex had opened up about his struggles with OCD, obsessive compulsive disorder, and ADD, attention deficit disorder. To help ease his mind, Alex likes to ride motorcycles, rock climb, listen to music, and play his guitar. He, also, likes to indulge in Jiu Jitsu as he did since childhood.
• Embraces meditation for inner peace and balance.
• Serves as a celebrity ambassador for causes including cancer research and mental health awareness.

Margot Robbie

Fitness: 

• Margot Robbie is a fitness geek. She trains with her PT, David Higgins in order to stay strong and healthy, both physically and mentally. Robbie works on a combination of strength training and reformer Pilates.
• They start with a warm-up of foam rolling for five minutes. Next, taking minimal rests, she does 15 reps of a combination of chest, oblique, bicep, and shoulder training.
• Includes a 500-rep ab challenge within her workouts.
• Follows a 6-days a week workout routine that incorporates weight lifting, cardio exercises, and sessions of ballet or Pilates.

Nutrition: 

• This Barbie eats right! She avoids saturated fats, fast foods, sugary drinks, and chocolate.
• Eats porridge, berries, and a kale and apple smoothie for breakfast.
• Has lemon chicken and brown rice for lunch and fish (usually tuna) and sweet potato for dinner.
• Maintains a diet that avoids most saturated fats and includes plenty of quality proteins and vegetables.

Mental Health:

• To help manage her stressful day, Robbie has a list of things she needs to do that specific day. This includes long-term, short-term, fun things, and non-fun things.
• Robbie likes to start her day with writing a plan for the things she can do at home. She believes that achieving a goal-no matter how big or small- can really help offer a sense of control and purpose at any time. 
• She also indulges in Brazilian Jiu-Jitsu to improve her mental health as well. This with the incorporation of yoga is a great way to decompress.
• Raises awareness for mental health and shares advice for those struggling with anxiety and isolation.
• Incorporates hot yoga sessions, contrast baths, and Epsom salt soaks into her routine for both physical and mental benefits.

Phoebe Tonkin

Fitness:

• Phoebe Tonkin likes to do boxing and interval training with her trainer, Tracy Anderson. She tries to go four to five days a week. Her routine consists of chest and tricep workouts, dancing, back and biceps workout, legs and glutes workout, and shoulders and upper body workout.
• When starting to feel out of shape, she slowly reintroduces exercise, limits the amount of sugar and dairy intake, and redirects her focus to reduce stress.
• Enjoys swimming, running, and hiking as her favorite cardio workouts.

Nutrition:

• Avoids refined sugar, dairy products, high carb, and junk foods.
• Incorporates green and leafy vegetables, fruits, nuts, seeds, salmon, and lean chicken into her diet.
• Tonkin’s daily diet consists of an almond milk latte, a fruit salad of berries and apples for breakfast; almonds and dark chocolate for snacking during the day; and a piece of grilled salmon or hormone-free, organic chicken with vegetables and maybe quinoa [for dinner]. She also tries to fit in a green juice daily. Her favorite guilt-free snack consists of dates with a spoonful of almond butter in them. 

Mental Health:

• Tonkin expresses how feeling lonely and being an introvert is difficult. Her dog provided her with a sense of purpose. Her dog forces her to be more active. To battle loneliness and over-thinking, 
• Tonkin goes on walks, exercises, and turns off her phone. She also reads many self-help books to help her mentally. With the company of her friends, they like to go horseback riding.
• Advocates for mental health awareness and works on projects that highlight mental health issues.
• Prepares for roles by researching and understanding the experiences of people dealing with addiction and recovery.

Sam Worthington

Fitness:

• Sam Worthington works out with the help of his personal trainer, Rodney Johnson. For his training, Wrothington was doing five or six hours of training a day. He would get up, train for two hours, eat, then have a short sleep. After this, he would get up, train again with heavy weights, eat and sleep again.
• Regular training sessions, including:
  • 3 sets of crunches (10-12 reps)
  • 3 sets of lateral raises (10-12 reps)
  • 3 sets of squats (10-12 reps)
  • 3 sets of hammer curls (10-12 reps)
  • 3 sets of Russian dips (10-12 reps)
  • 3 sets of incline dumbbell bench press (10-12 reps)
  • 3 sets of hanging knee raises (10-12 reps)
  • 3 sets of triceps dips (12-15 reps)
  • 3 sets of seated dumbbell rows (12-15 reps)

Nutrition:

• Sam does not follow any particular diet and eats whatever he likes. His food includes lots of protein and carbs to get energy for intense training. 
• He loves indulging in pepperoni pizza and loves to cook eggs. 
• He does not drink either, as he is well over eight years sober. 

Mental Health:

• After his battle with alcoholism and anxieties, Worthington has been sober for over 8 years! He explained that his emotional growth was a result of his sobriety. Spending time with his family and taking time away from acting benefits his health mentally.

Being in top physical shape is essential for actors who take on demanding roles that require extreme athleticism, stunt work, or revealing costumes. Maintaining well-rounded fitness, nutrition and mental wellness allows performers to give their all on screen without compromising their health. 

In the realm of cinema, where every frame tells a story, there exists a league of extraordinary British actors and actresses who not only command the screen but also conquer the challenges of fitness, nutrition, and mental well-being with unparalleled grace. Join us as we unveil the secrets behind their stellar physiques, impeccable diets, and resilient minds. Get ready to be inspired by their dedication and dazzled by their undeniable allure in this exploration of Britain’s fittest stars.

Houston’s Fitness Czar Samir Becic has this to say of these fit Brits “Congratulations to all the remarkable individuals who made this list. Thank you for being amazing role models, especially to the younger generation.”

This list honors some of Britain’s hardest working stars who exemplify dedication to their craft through disciplined lifestyle routines. From grueling workouts to meticulously clean eating, get inspired by the secrets behind their success. Here are 2024’s fittest British actors and actresses:

India Amarteifio

Fitness:

• India Amarteifio, the Queen Charlotte: A Bridgerton Story actress enjoys  sharing her wellness journey with her followers and fans on her Instagram story. 
• She enjoys going on “hot girl walks”. She can be found taking these long walks when she is not on set. 
• She also works out with her personal trainer, Aimee Victoria Long, 2 to 3 times a week.
• Some of their workouts are focused on pilates and barre fitness. 

Nutrition:

• This natural beauty queen has a diet made of whole foods. 
• India takes pride in her gut health. She takes probiotics on a daily basis. 

Mental Health Practices:

• She enjoys partaking in mindfulness activities in between her busy set days. 
• India loves spending time with her family. 
• She also likes reading and listening to live music to unwind.
• Three of Amarteifio’s tips can be incorporated into the category of ‘mindfulness’. From her personal experience, she recommends “spending time with family and friends”, reading and enjoying live music.

​​Gemma Arterton

Fitness Routine:

• Gemma enjoys doing pilates and yoga as a way to stay active.
• She also enjoys running and swimming when she can find somewhere nice to swim. 
• She also likes to run and do yoga as well. 

Nutrition:

• Gemma does not believe in starving her body or participating in crash diets.
• She generally tries to eat a balanced diet consisting of foods like loads of fresh and fibrous vegetables and fruits. 
• Gemma refrained from alcohol and cut her carbs in order to stay lean and healthy. 

Mental Health:

• Gemma really enjoys doing yoga to start her morning off.
• Gemma Arterton has spoken about the stigma surrounding mental health and the need to have open conversations about it. She has expressed a desire to start conversations and break down the barriers surrounding mental health.
• Arterton believes in the power of honest conversation when it comes to mental health. In “The Escape,” her character is not given the help she needs, and Arterton emphasizes the importance of people being able to talk openly about their struggles.
• Self care is a big part of Gemma’s life, and she makes sure to give herself the time in the morning and evening to take care of her skin. 

Christian Bale

Fitness Routine:

• Although Christian weight lifts he says that he prefers to do cardio such as running, he’s begun to incorporate running into his everyday life such as his off days.
• When he workouts in the gym he dedicates different days to different muscle groups.

Nutrition:

• Christians meal plan consisted of eating in ratios such as breaking up his amount of fat, proteins and carbohydrates.
• As a vegetarian he avoided getting protein intake from foods such as chicken and beef. 
• Instead he eats foods such as eggs, cottage cheese, and proteins.
• Christian also avoided eating and drinking anything with sugar. 

Mental Health Practices:

• Christian says that he enjoys running because it clears his brain and also has health benefits.
• For “The Machinist,” Bale lost a staggering 63 pounds to portray the emaciated character Trevor Reznik. His transformation was drastic, and he achieved this by restricting his diet significantly. Bale’s ability to maintain mental resilience during this process was crucial. He immersed himself in the role, using activities like reading to pass the time.
• Despite the challenges, he found that losing physical weight allowed him to channel more energy into his brain. As a result, he could read for 10 hours straight without needing distractions or breaks.

Kate Beckinsale

Fitness Routine:

• Kate Beckinsale, famous for her roles in the “Underworld” series, is known for her commitment to fitness and has been praised for her toned physique.
• Kate works out in the morning, and she may even do “two-a-days”, where she works out at a later time in the same day. She works out with her personal trainer Gunnar Peterson.
• She focuses on compound exercises that work out two muscle groups at the same time. Some of her favorite compound exercises include sit ups with combination punches and biceps curls and squats.
• After her eight compound exercises, Kate likes to do 90 to 120 seconds of a cardio interval, like rowing or the VersaClimber. She’ll follow that up with her set of eight exercises again, but with heavier weights, bands, or faster reps.
• When she is not able to get to the gym, she likes to participate in LEKFit classes. These trampoline classes are streamed online, and this allows her to stay fit from the comfort of her own room.

Nutrition:

• Kate does not like to eat a lot of sweets, and she doesn’t drink alcohol because it tends to hold a lot of unwanted calories. 
• She has a predominantly plant-based diet. She cut out caffeine and alcohol. 
• Before her morning workouts, Kate eats a high protein meal like chicken and eggs with grass-fed butter. 
• For her other meals, she’ll go for foods like salmon, salads with brussel sprouts, and radishes and sunflower oil. 

Mental Health Practices:

• Kate enjoys doing yoga for both her fitness regime and her mental health. 
• She has recently took up meditation to enhance her days, at first with skepticism. She’s incorporated meditation into her daily schedule. She does this everyday for 15 minutes. She Skypes with her instructor to help her through her meditation sessions.
• “The meditating thing is something I resisted for decades. It used to irritate me when people used to say, ‘you should do that.’ Actually, I’ve found it completely transformative. As a culture, we’ve become not used to taking a still pause. It’s so good for you. I’m blown away by how helpful it’s been,” she said.
• Kate removed caffeine from her diet because it caused her anxiety to be heightened. Once she removed caffeine from her diet, her ability to regulate her emotions improved. “I had terrible anxiety and panic attacks when I was in my early 20s and didn’t for a second correlate to the fact that I was drinking six or seven espressos a day. I’m just not someone who can handle caffeine, it turns out,” she said about abandoning the drink. “That made me feel a little bit better.”
• She also finds it important to have a good support system around her. These could be girlfriends, her family, or her two cats.
• Kate Beckinsale believes that having close female friendships is extremely important for processing life experiences, offering mutual support, and gaining different perspectives. She values male friendships as well but emphasizes the significance of bonding with other women.

Emily Blunt

Fitness Routine: 

• Emily Blunt’s trainer, Monique Eastwood, helps her get her body ready for all of her amazing movie roles.
• Her training workouts for the week can include 4 sessions of HIIT and bodyweight and power moves, resistance band workouts, ballet-style workouts, and a power stretch session to release and lengthen her body. 
• In a typical workout session with her trainer Monique, Emily can be found doing wide-leg deep squats with single-arm circles, wide-leg squat pulses, low squat with leg kicks, plié into curtsey with rotation, plié pulses, and narrow squat jump into wide plié. 
• She also likes to do 1 hour sessions of physical therapy. This allows her to stay strong and agile to keep up with her daughters, and it also allows her to have a balance to her crazy workout and filming schedule. 

Nutrition: 

• Emily does not have a particular diet, but she does try to avoid junk food and sugar.
• She includes a lot of whole foods, vegetables, fruits, lean meats, and complex carbs in her diet.
• When she is not filming, she does reward herself with her favorite meals in moderation. 
• Emily likes to eat foods like gluten-free wholegrain bread, green tea, chicken soup, salmon, and lots of healthy vegetables. 

Mental Health Practices:

• Emily Blunt struggled with a near debilitating stutter since childhood. Acting provided her with an opportunity to explore her voice in a professional setting. While it didn’t cure her stutter, it gave her the confidence and practice needed to become secure with her speech impediment.
• Blunt has been actively involved in raising awareness about stuttering and supporting organizations that help individuals with this speech disorder. She has worked with the American Institute for Stuttering and has dedicated her time and energy to help children overcome stuttering through educational resources.
• Emily’s busy work schedule can sometimes be overwhelming for her since she is a mom of two young children.
• She enjoys spending time with her daughters and husband when she has a break from filming. 

Henry Cavill

Fitness Routine:

• Best known for portraying Superman in the DC Extended Universe, Henry Cavill is known for his muscular physique and intense workout routines.
• Henry works out 4 to 5 days a week, at Mark Twight’s gym. 
• He can be found doing 100 bodyweight front squats, kettlebell workouts, rowing, and cardio. 
• He goes for a run or a jog in the morning before breakfast.

Nutrition:

• Henry typically starts his day with a protein shake, made with one and a half scoops of a 100% grass-fed whey protein, vanilla flavor, with a cup of oats and some berries.
• He also has an omelet with a bit of ham, about six ounces of beef filet.
• Cavill may also have chicken and white rice with a side of curry sauce for one of his meals.
• For dinner he could have beef with sweet potato or another variation of chicken and rice in order to maintain his physique.
• He ends the night with another protein shake. 

Mental Health Practices:

• The gym is a place for Henry that benefits him both psychologically as well as physically. 
• Cavill has been dabbling in stoicism.
• He appreciates some of its core tenets, such as not letting things beyond his control affect his mental state.
• His philosophy is to focus on what he can control and work towards that, rather than getting bogged down by external factors
• When faced with difficulties, Cavill forges ahead regardless of obstacles.
• He views setbacks as opportunities for growth and healing.
• For example, when he injured his hamstring while working on “The Witcher,” he focused on healing and finding the silver lining instead of dwelling on the setback.

Gwendoline Christie

Fitness Routine:

• Gwendoline works with her trainer Dalton Wong, who helped her train for her intense fighting scenes.
• Her workout can consist of strength training, postural stunts, and flexibility. Postural stunts help her posture and her joint mechanics.
• She begins her workouts with foam rolling, and some massage ball work, in order to release the tissue. After that, she does rows, squats, Ys and Ts, and some cardio.
• Gwendoline ends her workout with restorative stretches to help with muscle recovery.

Nutrition:

• Gwendoline likes to stick with a clean and balanced diet. 
• She enjoys eating foods with a lot of protein, healthy complex carbs, and healthy fats.
• For breakfast, she likes to have greek yogurt with berries and nuts. This gives her energy and fills her up with good essential fatty acids and fiber.
• For lunch, Gwendoline opts for her choice of protein, lots of vegetables, and avocado or olive oil for a healthy fat.
• She has a variation of her lunch for dinner. She adds a complex carb like rice to keep her full throughout the night.

Mental Health Practices:

• Gwendoline has a very busy schedule, so she makes sure she gets to bed early for an adequate amount of sleep. 
• Playing Brienne of Tarth in Game of Thrones made her question what it means to be a woman and confront gender stereotypes. She embraced her androgyny, height, and strength, which were integral to her role as Brienne.
• She finds clothes that make her feel more than herself interesting, preferring those that allow her to take up more room rather than diminish her presence. She is using fashion as a form of expression.

Emilia Clarke

Fitness Routine:

• Emilia enjoys staying active by doing yoga, HIIT and pilates.
• When training she prefers to use her own bodyweight instead of using actual weights. 
• This keeps her body lean instead of bulking up. 

Nutrition:

• Emilia’s diet plan consists of lots of vegetables, fish, and protein.
• She focuses on having a clean and healthy diet.
• Rather than eating out, Emilia prefers home cooked whole foods meals.

Mental Health Practices:

• Emilia says the support and people around her is what keeps her going. 
• Emilia Clarke has been open about her mental health journey, especially following her experiences with brain hemorrhages. She has shared some of her practices and perspectives.
• Emilia Clarke has incorporated a yoga routine and meditation into her daily life for several years. She often ends her practice with an affirmation, which varies depending on how she feels each day.
• After her health scares, Clarke’s outlook on life changed significantly. She became more grateful for her life and gained a new perspective on how lucky she is to be alive.
• Emilia and her mother set up the charity SameYou in 2019, which aims to provide support for people with brain injuries and raise awareness about the need for better rehabilitation and mental health recovery treatment.
• These practices and her work with SameYou reflect her commitment to not only her own mental health but also to helping others who face similar challenges.

Jodie Comer 

Fitness Routine:

• Jodie works out 5 to 6 times a week, and her workouts typically last an hour or an hour and a half.
•  Her workout routine contains cardio, weight training, and hot yoga. 
• She typically does 20 to 30 minutes of cardio on the treadmill to warm up. 
• For her weight training routine, she can be found doing exercises like leg extensions, squats, kettlebell swings, bench press, cable rows, and deadlifts. 
• Alongside hot yoga, Jodie also enjoys doing pilates.

Nutrition:

• Jodie has a balanced diet, and she enjoys eating her mom’s food.
• She also eats a lot of fruits and vegetables. When she is hungry throughout the day, she will grab an orange or another piece of fruit. 
• She also drinks at least a gallon of water everyday in order to say hydrated. 
• For breakfast, she may have scrambled eggs, avocado toast, and orange juice. She enjoys having a protein shake or some fruit for a snack, and for dinner she may have a roasted dinner that her mom made. 
• Jodie can be seen posting about her mom’s roast on her Instagram. Her mom’s roast is just roasted chicken with a side of roasted potatoes and a yorkshire pudding. 

Mental Health Practices:

• Jodie looks after her mental health by going to pilates classes. Exercise boosts her mood, and it does great things for her body.
• She emphasizes the importance of knowing her own worth. She acknowledges that there will always be someone questioning it, but she remains steadfast in understanding her value.
• Despite professional caution around greetings, Jodie is a tactile person. She appreciates physical interactions and embraces genuine connections, even with strangers.
• Amidst her rising stardom, Comer finds ways to keep it real. She values in-person interactions, hot drinks, and biscuits, which help her maintain a sense of normality.
• Jodie Comer actively supports various charitable organizations and advocates for mental health awareness. Her involvement in initiatives promoting mental well-being reflects her commitment to making a positive impact.
• She also takes pride in her skincare routine. This skincare routine allows her to have a set morning ritual, and it also makes her feel good. Her skincare routine is a way of looking after herself from the inside out. 

Daniel Craig

Fitness Routine:

• As the iconic James Bond, Daniel Craig has showcased his fitness and athleticism in the action-packed Bond films.
• His personal trainer is Simone Waterson. 
• His workouts are a blend of powerlifting, with a lot of compound exercises thrown in. These workouts allow him to work out extremely hard with heavy weights
• Depending on the role Daniel was going for, workouts would change. He could be doing exercises that can be more cardiovascular and agility-based.
• He works out 3 to 4 days a week, and his workouts could include barbell squats, dumbbell Incline fly, incline press-up, pull-ups, incline barbell bench press, and many other weighted exercises.

Nutrition: 

• At the height of his training routine, Daniel Craig eats about 5-6 relatively light meals a day.
• He cuts down on carbs and unhealthy fats. He also limits his alcohol intake as well. 
• For breakfast, he enjoys eggs and toast. He eats fish and brown rice for lunch, and Daniel opts for lean protein, baked potatoes, and green salad for dinner. 
• Craig also enjoys having whey protein smoothies and nuts for a snack. 
• He takes supplements like BCAA and multivitamins as well. 

Mental Health Practices:

• Daniel struggled with anxiety, especially when it comes to having daunting roles. 
• He takes time to himself, and he has learned when to walk away from movies or roles that give him anxiety.
• Daniel Craig revealed that playing James Bond took a toll on his mental health. He experienced anxiety during his years with the franchise. 
• Craig felt physically low and questioned whether the work was genuinely worth the mental strain. As a result, he initially decided not to do another Bond movie. This contributed to the five-year gap between his Bond films.
• Reflecting on his previous Bond scripts, Craig expressed regret for not voicing his criticisms. He had kept his opinions to himself but now acknowledges the importance of offering input.
• Looking ahead, Daniel Craig envisions a future that may involve “having another kid” and embracing the process of aging. He recognizes that there are other things more important than work.

Benedict Cumberbatch

Fitness Routine:

• Benedict Cumberbatch, known for his portrayal of Sherlock Holmes and Doctor Strange, has showcased his physicality through action scenes and stunts.
• Benedict works with his personal trainer Simon Waterson. 
• During his filming for the role of Doctor Strange, his trainer Waterson made sure to focus on workouts that allowed him to be dynamic and functional.
• Most of his workouts focused on stretching, core stability work, and light strength training to start building lean muscle tissue.
• His trainer Simon paired five opposing exercises together with two minutes of redline cardio in between exercises.
• For a push-pull session, he can be found doing exercises like pull-ups, deadlifts, treadmill sprints, and plyometric movements. 

Nutrition:

• Benedict has a plant-based diet. 
• His plant-based diet also includes foods like legumes, whole grains, vegetables, and fruits.
• During filming, Cumberbatch avoids alcohol.
• He typically eats a breakfast of oatmeal, fruits, walnuts, and almond milk.

Mental Health Practices:

• Cumberbatch does yoga to stay fit, and he likes to do yoga to relax his mind. 
• One of his roles propelled him to speak up about toxic masculinity, and why it needs to be addressed, not just for those in positions of power, but for all men who recognize the behavior in themselves. 
• Benedict Cumberbatch has been an advocate for mental health awareness and has spoken about the importance of addressing mental health issues. He has highlighted the need to break the stigma surrounding mental health and promote understanding and support.
• Through his acting roles, Cumberbatch has portrayed characters with mental health challenges, such as Alan Turing in “The Imitation Game” and Louis Wain in “The Electrical Life of Louis Wain.” These roles have allowed him to explore and raise awareness about mental health issues.
• Cumberbatch has mentioned that playing characters with mental health difficulties, such as Turing and Wain, has provided him with insights into their experiences and challenges. He has expressed a desire to do justice to these characters and learn from their bravery.

Taron Egerton

Fitness Routine:

• Taron Egerton, famous for his portrayal of Eggsy in the “Kingsman” series, has demonstrated his physical capabilities through intense training for action-oriented roles.
• Egerton works out with his personal trainer Dalton Wong. 
• His typical workout routine is a daily mix of multi-disciplinary strength, cardio, and flexibility workouts. 
• During filming, Taron would do exercises that allowed him to maintain his physique. When he was not training, his exercises were centered around weight lifting and strength training.
• Taron’s trainer Wong likes to focus on body weight training exercises like chin-ups. Chin-ups define the back, and it also helps strengthen the grip. 

Nutrition:

• During training, Egerton had a balanced diet that contained complex carbs, lean proteins, and healthy fats to help him build his shape. 
• He likes to avoid alcohol, especially when he is filming.
• His diet contained foods like whole eggs, oatmeal, fish, vegetables, fresh fruit, and unsalted nuts. 
• Occasionally, he would have one cup of coffee to help him get through the day after his 5 a.m. workouts. 

Mental Health Practices:

• Taron does his best to be present for not only himself, but for those around him as well. 
• He made the decision to remove himself from social media for his mental health.
• This would allow him to find himself, and work on his relationships with his family and friends. 
• Egerton has been open about his experiences with mental health challenges. He has spoken about his struggles with anxiety and panic attacks, emphasizing the importance of destigmatizing mental health issues and encouraging open conversations

Idris Elba

Fitness Routine:

• Idris Elba, known for his roles in “Luther” and “Thor,” is known for his dedication to fitness and has even competed in professional kickboxing.
• During his kickboxing sessions he focuses on drills broken down into three-minute rounds where he works through high and low kicks, combos, and light sparring.
• When he has time on the weekend, you can find him getting in an early morning swim at 6 a.m.
• Idris generally tries to workout 5 times a week in order to stay fit. This could be a form of cardio, kickboxing, swimming or body weight training. 
• He also likes to go for 45 minute runs in the morning as his main form of cardio.

Nutrition:

• Idris Elba prides himself on knowing what feels good in his body.
• He typically sticks to a high protein diet, and he tries to avoid sweets.
• Elba starts his mornings off with a ginger shot after taking his multivitamin and lion’s mane. Lion’s mane is a supplement that is great for the brain.
• For breakfast he has a cup of decaf coffee and hard boiled eggs. He sticks to decaf coffee because he doesn’t want or need the extra caffeine. 
• Idris tries to avoid excessive snacking, but he does like to include bananas in his diet to give him energy throughout the day. 
• His high protein diet can be fulfilled by eating a meal with eggs and chicken sausage. This allows him to be full for the duration of the day on set.
• Idris does not like to eat past 9 p.m. If he gets home late, he opts for a teaspoon of high quality honey so it keeps him full while he sleeps.

Mental Health Practices:

• Idris Elba takes pride in his mental health, and he goes to therapy to help him work on the unhealthy habits he has formed.
• He utilizes his therapy sessions to help him work on a better work-life balance. 
• Idris also enjoys doing breathwork techniques. With these techniques, he learns how to breathe and lower his heart rate and his anxiety.
• Through therapy, Idris Elba has engaged in self-reflection and introspection. He has been working on changing and shifting his mindset and behaviors. This process has allowed him to identify and address the root causes of his unhealthy habits.
• Elba has acknowledged that he is a workaholic and that this lifestyle is not conducive to a balanced and healthy life. He has realized that being rewarded for his workaholic habits in the entertainment industry has had a negative impact on his personal life.
• While Idris finds work exhilarating and relaxing, he acknowledges the need to find other activities that help him unwind. He is actively exploring ways to relax outside of work and normalize activities that promote relaxation and well-being.
• Idris was a part of a new 10-episode HBO Max series that aims to make viewers feel calm and relaxed. The series A World of Calm pairs mediation-inducing imagery with narration.

Tom Hardy

Fitness Routine:

• Known for his roles in films like “Warrior” and “Mad Max: Fury Road,” Tom Hardy is renowned for his impressive physical transformations for various roles.
• Hardy has been actively involved in Brazilian Jiu Jitsu and has competed in martial arts competitions. He has a blue belt in BJJ and has won gold medals in competitions.
• For his role in “The Dark Knight Rises”, he had to train four times a day to build up muscle. 
• He focused on bodyweight exercises like pull-ups, push-ups, press-ups, and ab workouts. 
• He works out five times a week, and it ranges from weighted exercises to body weighted exercises.
• Tom Hardy works with his personal trainer Patrick Monroe.
• He completes weighted exercises like bench press, deadlift, squats, and military press.

Nutrition:

• Hardy has a diet composed of complex carbohydrates, lean proteins, and healthy fats.
• His choice of protein can be lean meats, eggs, and fish. He eats whole grains for carbohydrates, and he adds nuts and seeds for his healthy fats.
• He is sure to drink plenty of water to stay hydrated, especially to get him through his intense workouts.
• He also includes a wide variety of fruits, vegetables, and vitamins. 

Mental Health Practices:

• Tom Hardy has struggled with addiction in the past, and has been clean for several years.
• Hardy has credited BJJ as a form of therapy that has helped him develop a deeper sense of inner resilience, calm, and well-being. He has also used his participation in BJJ competitions to raise money for charities that support the mental health and well-being of veterans, military personnel, and first responders.
• He recognizes the importance of physical exercise in maintaining mental health. Studies have shown that physical exercise can be an effective way to counteract depression. Hardy’s involvement in BJJ and other physical activities has helped him stay physically fit and improve his overall well-being.
• In addition to his physical practices, Hardy has also sought therapy and support for his mental health. He has been open about his past battles with addiction and has sought help through rehab and sobriety. Seeking professional help and having a support system are important aspects of maintaining mental well-being.
• He lives life with a purpose, and that purpose is his family. 
• His family has given him the tools to help him find a peace of mind. 

Tom Hiddleston

Fitness Routine:

• Tom likes to go to the gym 5 times a week, and he has two recovery days. 
• His workouts include a combination of running, jumping, twisting, and flying to help him with his intense fight scenes. 
• He begins his workouts with some stretching exercises and a light jog. 
• For his full body days, he can be seen doing workouts like dumbbell bench press, clean and press, lat pull downs, lunges, tricep kickbacks, and barbell curls. He finishes off his weight training with core exercises like planks and flutter kicks. 
• Out of his 5 day workout split, Tom has 2 days dedicated to endurance and cardio training. He focuses on running or jogging 3 or more miles for the cardio day.
• When he is not training, he can be found leisurely playing squash with a friend. 

Nutrition:

• Tom has a balanced diet that consists of high protein and a small amount of carbs.
• His diet includes foods like chicken, turkey, brown rice, and lots of vegetables. 
• Tom doesn’t like to eat a lot of red meat or junk food, so he tries to limit these food items as much as possible. 
• He also tries to avoid alcohol, as well as sugary drinks like soda. 
• He drinks a lot of water, and it keeps him healthy on the inside and the outside. 

Mental Health Practices:

• Tom Hiddleston enjoys doing yoga. Not only does it help him stay flexible, it also acts as a great warmup for some of his workouts. Along with yoga’s ability to provide him a greater freedom of movement, it also gives him more balance and calms his mind. 
• Tom also suffers from panic attacks. In order to cope, he does meditation as a way to manage his panic attacks. He also couples this with therapy.
• Tom is an advocate for meditation and calming exercises. He lent his voice to the Calm app, where he narrates Winnie the Pooh sleep story for fans.
• Hiddleston finds acting to be exhilarating as it allows him to act out the emotions of a character. He believes that acting is a way to respond with real emotions to imaginary situations. He experiences a range of emotions, including laughter, tears, and even screams, during productions.
• He values normalcy and tries to maintain a balanced lifestyle. He enjoys spending time with his family, reading books, and engaging in everyday activities. He keeps his head down and tries to be normal, which suggests a focus on mindfulness and staying grounded.

Charlie Hunnam

Fitness Routine:

• Charlie Hunnam, recognized for his roles in “Sons of Anarchy” and “King Arthur: Legend of the Sword,” has maintained a fit physique through various physical activities like surfing and martial arts.
• His workout routines are often hard and fast because he works long hours on set. 
• Charlie enjoys doing a calisthenics based routine where he can use his bodyweight and grip to perform different moves. 
• He does other bodyweight exercises such as pull-ups, push-ups, squats, and dips. 
• He worksout 5 times a week, and his workouts include strength training, core exercises, and body weight training.

Nutrition:

• Charlie has to eat an adequate amount of protein in order to keep his muscle mass.
• He eats a lot of lean, natural proteins and organic fruits and vegetables. 
• He begins his day with oatmeal, fruits, and an omelet for protein. He has a variation of chicken, brown rice, and vegetables for lunch. Charlie will then have a meal of beef and sweet potatoes for dinner. Throughout the day, he will have a smoothie or nuts for a snack.
• Hunnam also enjoys having whey protein and vitamins. 

Mental Health:

• Charlie has experienced loss in his family and a series of health problems, but he does not let that stop him. He continues to stay focused and stay positive in order to keep himself from getting swept into a mental funk. 
• He goes to therapy in order to help him work through his emotions.
• In an interview, Hunnam mentioned that he experienced a breakdown due to struggling to keep up with his hectic filming schedule. This suggests that he recognizes the importance of maintaining a healthy work-life balance and taking care of his mental and emotional well-being.
• He mentioned that during a challenging time in his life, he was trying to stay focused, positive, and be with his family.
• Hunnam is known for his physically demanding roles in movies. He has trained in jiu-jitsu, sword fighting, and boxing for various film projects. Engaging in physical activities can have positive effects on mental health by reducing stress, improving mood, and promoting overall well-being.
• Hunnam’s dedication to his craft is evident in his commitment to training and preparing for his roles. He mentioned that training in combat disciplines gives him focus and the ability to run scenarios through his head. This suggests that he values discipline and mental focus as part of his mental health practices.

Elizabeth Hurley

Fitness Routine:

• Elizabeth prefers to incorporate exercise into her daily routine rather than following a strict gym regimen.
• She engages in found fitness, which means getting her steps in and raising her heart rate during everyday activities.
• Instead of structured exercises, she focuses on movement throughout the day.
• Liz starts her fitness routine right after waking up.
• While brushing her teeth, she does squats to tone her legs and butt.
• She also takes her dogs for 20-minute walks in the morning to get her blood pumping.
• Elizabeth’s favorite way to break a sweat is through gardening. She enjoys activities like moving trees around (logging) and raking leaves. Gardening keeps her active and engaged throughout the year.
• Liz believes in gentle exercise and staying active.
• She aims for 10,000 steps a day and incorporates stretching into her routine.

Nutrition:

• Elizabeth Hurley’s diet is focused on natural, unprocessed foods with a strong emphasis on vegetables, while also allowing for small indulgences. She believes in eating lighter and earlier in the day, and incorporates plenty of home-grown produce into her meals.
• Morning Hydration: Starts her day with two cups of hot water to boost metabolism.
• Breakfast: Enjoys a bowl of Greek yogurt, banana, and a little honey.
• Lunch: Prefers home-grown and local foods.
• Dinner: Eats lighter meals earlier in the day, avoiding heavy meals in the evening.
• General Diet Preferences:
  • Avoids processed foods and prefers natural, easy food.
  • Aims for 50% of her diet to be vegetable matter.
  • Does not eat sweets, drinks little alcohol, and does not smoke
• Often has vegetable soup or an apple to curb hunger.
• Focuses on whole grains, vegetables, fish, and lean meat.

Mental Health Practices:

1. Elizabeth emphasizes the importance of self-care and wellness in her life. She learned the value of self-care from her mother, who used to retreat to the bathtub as her “think tank” to relax and unwind. Elizabeth also believes that taking care of oneself is vital and not self-indulgent.
2. Despite sustaining an ankle injury while filming a movie, Elizabeth has shown adaptability and resilience. She continued working on the movie, even doing her scenes sitting down and being carried around. She remains positive and doesn’t let her injury impact her mental health.
3. She practices mindful eating and prefers to eat three times a day, avoiding snacking and grazing throughout the day. She believes that this approach is better for digestion and allows the body to fully digest and utilize the food consumed [1].
4. Elizabeth has embarked on holistic health reboots, where she focuses on improving her digestion, managing stress, and being kinder to her body’s various injuries. These health reboots have helped her feel more energized and committed to being her healthiest self.

Rosamund Pike

Fitness Routine:

• Rosamund Pike, recognized for her role in “Gone Girl,” has demonstrated her physical capabilities through intense training for action-oriented roles.
• She enjoys deadlifting, and she also had a chance to deadlift 100 pounds.
• She was training with her trainer Holly Lawson.
• Rosamund can be found lifting weights on her Instagram accounts.
• She would train 4 to 5 times a week, and her workouts typically lasted an hour. 
• Most of her workouts contain cardio and exercises like burpees, squat jumps, and variations of planks.
• Rosamund and her trainer Holly Lawson focused on functional strength, which was much more than aesthetics. For this phase, she relied on cardio, lunges, weight training, and running.

Nutrition:

• Pike does her best to eat a clean and protein-filled diet. 
• She also tries to limit her carb intake in order to help keep her body lean. 
• Rosamund eats three meals a day involving a ton of leafy greens, and she drinks alkaline water to keep her hydrated.
• Her diet includes avocado, salmon, almond butter, and leafy vegetables, which keeps her full throughout the day and provides all the essential nutrients she needs.
• Pike drinks a lot of alkaline water, which has an acid-neutralizing capacity and is loaded with vital minerals that nourish the body by getting rid of toxins. Alkaline water gives her a natural glow and energetic body.

Mental Health Practices:

• Rosamund keeps her phone on airplane mode throughout the day. This allows her to focus more on what is currently happening in her life, as opposed to being on social media.
• She also enjoys reading and spending time with her family to end her night.

Daisy Ridley

Fitness Routine:

• As the lead in the “Star Wars” sequel trilogy, Daisy Ridley underwent rigorous training to portray the physically demanding role of Rey.
• She works with her physical trainer Jack Graves in order to stay in shape. 
• Daisy trains five days a week. Depending on her upcoming role, her training sessions could be coupled with stunt training as well.
• Her varying workout routine can include kickboxing, rock climbing, and weightlifting.
• On days that she weight trains, she can be found doing squats, bicep curls and lunges. 
• On her Instagram, she can be found reaching new heights as she climbs up a rock wall. 

Nutrition:

• When she was training for her lead role in “Star Wars”, her diet had to include a lot of protein in order to help her keep up with the vigorous workouts and stunt sessions she had. 
• She had a lot of fish, nuts, salads, fruits, vegetables, avocados, legumes, and spirulina shakes. 
• Daisy’s strict diet caused her to avoid empty calories, red meats, high trans-fat, gluten, and FODMAP foods.

Mental Health Practices:

• Daisy goes to therapy in order to help her get through the anxiety she faces from having a lead role in one of the biggest movie franchises. 
• Daisy added a tattoo of a star within a cyclone to remind her of the constancy that she’s found with her family within all the other craziness that goes on. Through all the stress, anxiety and fear, she’s found something that will remain through it all.
• She added normal aspects back into her life, like going back home, which allowed her to feel more like herself. She also enjoys spending time with her friends and family.
• Reading has also been another way for Daisy to take a break from her busy life. She can be found reading on her Instagram.

Jason Statham

Fitness Routine:

• With his background in martial arts, Jason Statham is known for his intense action sequences and physicality in films like “The Transporter” series.
• Jason’s regimen is continually manipulated in order to account for the many outside factors that can influence progress.
• This workout regime takes place over 6 days, and it is made up of a combination of weight training exercises, cardio, and cumulative movements.
• He does weighted exercises like deadlifts, front squats, squats, bench press, and power cleans. 
• For some of his cardio focused exercises, he can be found completing a trail run in the mountains, rowing, and interval sprints.

Nutrition:

• Jason Statham is all about preserving lean muscle mass and keeping his metabolism in high gear, so he eats as much healthy food as he possibly can.
• Protein also plays a big role in his diet, which allows him to build muscle. 
• He doesn’t eat anything after 7 PM.
• He does his best to avoid fried foods, but he does have a small amount of sugar. He only eats sugar during the day so he can burn off the calories at his workout. 
• He enjoys eating breakfast made of fresh fruit, oats, and poached eggs. For lunch, Jason has brown rice, steamed vegetables, and miso soup. His dinner can be composed of lean beef, chicken, or fish, and a salad. 

Mental Health Practices:

• Statham stays grounded by keeping his friends and family close to him. 

Sophie Turner

Fitness Routine:

• Sophie Turner works out 6 days a week with her trainer James Farmer. 
• For her workouts, Sophie likes to do full body workouts. These workouts can include hill sprints with strengthening exercises like kettlebell lifts and resistance bands.
• She also likes to incorporate body weight exercises like burpees into her workout regimen. 
• Sophie also enjoys high intensity interval workouts, and she does these workouts several times a week. Another high intensity workout she enjoys would be boxing. 
• When she is not intensely training for a role, she enjoys cycling and taking long hikes.

Nutrition:

• Sophie drinks a lot of water. She makes sure to stay hydrated throughout the day.
• Her diet consists of lean protein, healthy fats, and healthy carbs.
• When she needs a boost throughout the day, she opts for a Vega Vanilla Protein with a tablespoon of macadamia nut butter, half a banana and almond milk.
• Her trainer helped her incorporate a good source of protein and healthy fats with every meal, plus lots of fibrous vegetables like spinach and cauliflower into her diet.
• Her diet mimics a low-carb, Paleo-style diet, focusing on lean meats, nuts, fruits and vegetables.

Mental Health:

• Sophie really enjoys doing yoga. One of her favorite variations of yoga was goat yoga. It was one of the most relaxing, yet fun moments for her.
• Sophie has emphasized the importance of therapy in her mental health journey. She has mentioned working with a live-in therapist, who ensured she wasn’t engaging in unhealthy eating habits. Turner has also mentioned attending weekly individual therapy sessions.
• Turner has been candid about her battle with an eating disorder. She has shared that she was “quite sick” with an eating disorder for a long time and sought professional help to overcome it. Having a live-in therapist helped her navigate her eating habits and challenge negative thoughts about her body image.
• She has spoken about the impact of social media on her mental health. She has mentioned receiving hurtful comments about her appearance and weight, which affected her self-image and led to self-consciousness. To protect her mental well-being, Turner has taken steps such as distancing herself from social media, deleting apps from her phone, and limiting her usage to a few minutes once or twice a week.

Emma Watson

Fitness Routine:

• Best known for her work in the “Harry Potter” blockbuster films, the British actress Emma Watson carries a well-toned body despite a hectic schedule. 
• She works out with her personal trainer Emily Drew. Drew focuses on three areas: stretching, strength and stillness.
• Some of her favorite ways to stay fit include stability ball exercises such as oblique rolls and ball passes.
• Emma usually does 30-minute sessions that focus on stretching and strength training. 
• The strength circuit combines leg, cardio, and ab exercises.
• Watson often goes on walks to stay in shape.
• She also likes to maintain a healthy posture by doing yoga.

Nutrition:

• Emma loves to whip up nutritious meals at home.
• She begins her day with a lot of protein. One of her favorite protein-filled breakfasts is scrambled eggs, salsa, guacamole, and a tortilla. 
• She has a balanced diet, and she focuses on getting in an adequate amount of protein, vitamins, and healthy fats. 
• Watson also enjoys getting in her healthy amount of fruits and vegetables. 
• Emma regularly takes Omega 3 supplements. These supplements are great for reducing inflammation, and they can help reduce the risk for heart disease. Omega 3 supplements can also help improve your bone and joint health. 
• Watson also enjoys taking Vitamin C with rose hips to keep her immune system strong. 

Mental Health Practices:

• Emma enjoys doing yoga in order to stretch her body. She may also add meditation into her routine. 
• The gender equality advocate goes to therapy in order to make sure she is able to address the issues she faces as a Hollywood star.
• She also makes time to spend time with family because they help her stay rooted in herself and who she is as a person.

Naomi Watts

Fitness Routine:

• Naomi enjoys doing “The Class”, which is an hour-long workout that merges calisthenics and plyometrics with a soundtrack of all-the-feels music and self-help guided instruction by creator Taryn Toomey.
• She works out 3 to 5 times a week, and her workouts can alternate between boutique fitness classes, yoga, and personal training sessions.
• Naomi can be found doing 100 burpees in the morning during her morning yoga class.

Nutrition:

• Naomi does not follow any crazy diets, but she does try to stick with foods that are anti-inflammatory. 
• She avoids wheat, sugar, dairy, and alcohol because these could starve the good bacteria in your intestines.
• Watts does follow a nearly vegan diet, and she enjoys having green juice made of greens, kale, walnuts, yogurt and pineapple.

Mental Health Practices:

• Naomi focuses on yoga and meditation. It helps her balance the stress she faces as a mother and actress, and it also allows her to slow down and connect with her body. 
• Naomi relies on other strategies for mental wellness too. Naomi has been open about seeking therapy.
• She was able to dig deep with her therapist, especially when discussing difficult things in her life. 
• Naomi practices a form of meditation called transcendental meditation, which involves repeating certain mantras to achieve a state of pure awareness. She does this for about 20 minutes every day.

Rachel Weisz

Fitness Routine:

• Rachel enjoys doing strength training, cardio routines, and martial arts for her workout sessions. 
• She works out 6 days a week, and her workouts typically last an hour and a half.
• Rachel trains with her personal trainer Gregory Joujon-Roche. 
• Weisz’s routine includes crunches, bridges, front raises, and barrel flies.

Nutrition:

• Weisz sticks to the common and widely popular five-factor diet. The premise for each meal is to contain lean proteins, low-GI carbohydrates, fiber, and good fats.
• Weisz’s breakfast may consist of an apple-cinnamon oatmeal frittata, and she moves onto cottage cheese for her first snack. By lunch, she enjoys a chicken salad with non-fat yogurt and no-flour bread. Her afternoon snack may include veggie-salami and non-fat cheese, and dinner is a lemon salmon with quinoa and side salad.

Mental Health Practices:

• Rachel does yoga in the morning to set up her day.
• Rachel lives a very private life, which helps her stay sane.
• Rachel is an advocate for educating people on miscarriages, and she hopes to help alleviate the stigma surrounding the sensitive topic. Weisz believes it’s important for people to understand the medical issues women experience all over the world.

Kate Winslet

Fitness Routine:

• Kate Winslet has a short and simple workout routine in order to accommodate her busy filming schedule.
• She starts her day with a jog or run for 15-20 minutes. If she doesn’t want to run on the treadmill, she will switch it up and run outside.
• She also incorporates power yoga class a couple of times a week. Kate also does barre workouts as well.
• When Kate is busy filming, she does at home pilates workouts. She brings her mat and hand weights with her, and she either does a core workout or a glute workout. 
• She also likes going on long walks with her dog. 

Nutrition: 

• Winslet enjoys drinking green juice that she makes at home from fresh vegetables.
• Kate follows a vegetarian diet, so there’s a lot of plant-based focus in her home. 
• Her fridge is always full of spinach, kale, cucumbers, so she is able to make her green juice every morning. This keeps her energized throughout the day.
• Kate makes it a point to drink a lot of water and stay hydrated throughout the day.
• While Kate avoids animal products, she doesn’t limit her other favorite foods. She likes to eat in moderation. 

Mental Health Practices:

• Kate enjoys doing yoga to give her a peace of mind. She has been working with her yoga trainer, Niki Perry, for 5 years.
• She utilized yoga in order to work on unblocking stuck energy along the spine because spent a lot of her 30s with severe back pain caused by disc problems and sciatica. It made lifting her toddlers, and any form of exercise became challenging. 
• Yoga has allowed Kate to work on herself.
• Kate is also an advocate for limiting social media usage. She wants to make sure she does not get consumed by the pressures of social media. She also wants to advocate for parents checking in on their children, especially when they use social media because it could negatively affect their mental health as well.