A healthy mind in a healthy body
The MHRA didn’t take a summer break this year, so while we were packing our suitcases, the MHRA has been packing in the device reforms. We’ve set out a rundown of what’s new for medical devices in the UK. The main takeaways are: The details Enforcement is already happening. We’ve seen manufacturers navigating the new […]
The post The MHRA’s Summer Glow-Up: UK Medical Device Laws Get a Makeover appeared first on Healthcare & Life Sciences Blog.
Read More**Hearty and Nutritious Blended Vegetable Soup Recipe**
As the weather cools down, there’s nothing quite as comforting as a warm bowl of soup. A blended vegetable soup is not only hearty and satisfying but also packed with nutrients. This recipe is perfect for those looking to enjoy a healthy meal that’s easy to prepare and delicious to taste.
**Ingredients:**
– 2 tablespoons olive oil
– 1 large onion, chopped
– 2 cloves garlic, minced
– 3 carrots, peeled and sliced
– 2 celery stalks, chopped
– 1 large potato, peeled and diced
– 1 zucchini, sliced
– 1 bell pepper, chopped
– 1 cup broccoli florets
– 1 cup cauliflower florets
– 6 cups vegetable broth
– 1 can (14 oz) diced tomatoes
– 1 teaspoon dried thyme
– 1 teaspoon dried basil
– Salt and pepper to taste
– Fresh parsley for garnish
**Instructions:**
1. **Prepare the Vegetables:**
Begin by washing and chopping all the vegetables. This will ensure they cook evenly and blend smoothly.
2. **Sauté the Aromatics:**
In a large pot, heat the olive oil over medium heat. Add the chopped onion and garlic, sautéing until the onion becomes translucent and fragrant, about 5 minutes.
3. **Add the Vegetables:**
Add the carrots, celery, potato, zucchini, bell pepper, broccoli, and cauliflower to the pot. Stir well to combine with the onion and garlic.
4. **Simmer the Soup:**
Pour in the vegetable broth and diced tomatoes. Add the thyme, basil, salt, and pepper. Bring the mixture to a boil, then reduce the heat to low. Cover the pot and let it simmer for about 25-30 minutes, or until the vegetables are tender.
5. **Blend the Soup:**
Once the vegetables are cooked through, remove the pot from heat. Use an immersion blender to puree the soup until smooth. If you prefer a chunkier texture, blend only half of the soup. Alternatively, you can transfer the soup in batches to a countertop blender.
6. **Adjust Seasoning:**
Taste the soup and adjust the seasoning with more salt and pepper if needed.
7. **Serve:**
Ladle the soup into bowls and garnish with fresh parsley. Serve hot with crusty bread or a side salad for a complete meal.
**Nutritional Benefits:**
This blended vegetable soup is rich in vitamins, minerals, and fiber, making it an excellent choice for a nutritious meal. The variety of vegetables provides a wide range of nutrients, including vitamin A from carrots, vitamin C from bell peppers, and potassium from potatoes. The use of olive oil adds healthy fats, while the absence of cream or dairy keeps it light and suitable for vegan diets.
**Conclusion:**
This hearty and nutritious blended vegetable soup is a versatile recipe that can be easily adapted to include your favorite vegetables or whatever you have on hand. It’s a perfect way to enjoy a wholesome meal that’s both satisfying and nourishing. Whether you’re looking to warm up on a chilly day or seeking a healthy option for lunch or dinner, this soup is sure to become a staple in your kitchen.
Read MoreThe billionaire Bryan Johnson, featured in the Netflix documentary Don’t Die, is on a quest to attain the lowest achievable “biological age,” or bio age.
He reportedly allocates millions each year towards anti-aging treatments, including a daily regimen of numerous supplements, weekly skin acid peels, collagen-enhancing injections, hyperbaric oxygen therapy, and plasma infusions sourced from his 17-year-old son.
To track his advancement, Johnson has undergone several tests to assess his bio age, asserting that these evaluations show he is currently 5.1 years younger than when he embarked on his anti-aging endeavor.
Nonetheless, doubt persists; a New York Times investigation indicates that Johnson’s biological age might have actually risen by 10 years.1
Regardless, Johnson’s “don’t die” initiative continues to gain traction.
Bio age testing is a frequent topic on well-known podcasts hosted by Peter Attia, Joe Rogan, and Andrew Huberman. A quick search for “bio age testing” uncovers a multitude of ads for mail-order blood or urine testing kits that assert to offer insights into your biological age and rate of aging. With prices becoming more affordable, you may wonder…
Should you or your clients think about bio age testing?
If yes, which test is the most appropriate? Just as crucial, how should you apply the findings?
This article will address:
Your biological age (bio age) signifies the function of your cells. It does not necessarily equate to your chronological age, which merely counts how many years you have aged.
For example, think about Chang, a 50-year-old man who maintains a sedentary lifestyle, eats unhealthy foods, and smokes. Conversely, Jabari, another 50-year-old, exercises consistently, follows a healthy diet, and practices mindfulness. Setting genetics aside, it is reasonable to conclude that Jabari’s bio age is less than Chang’s.
Bio age testing kits evaluate one or multiple biological markers of aging, referred to as biomarkers.
Certain tests concentrate on the length of telomeres, the protective caps on chromosomes, while others examine DNA methylation, a process that chemically alters DNA.
After isolating and assessing these markers from your blood or urine, companies utilize the data to determine your bio age.
If you regularly consult a physician, you may already be monitoring some aging biomarkers, such as blood pressure, cholesterol levels, and blood glucose, which can indicate your vulnerability to cardiovascular diseases, a primary cause of premature death.
Biomarker testing facilitates proactive health supervision rather than waiting until illness symptoms present themselves.
For some individuals, it can act as a source of motivation. Learning that your bone health is comparable to that of someone considerably older may drive you to start a routine of strength training.
Moreover, biomarkers furnish objective data, allowing you to quantitatively evaluate various health-related activities. For example, tracking your blood pressure could reveal that regular exercise is beneficial for you, while an energy drink in the afternoon is not.
You don’t need to be affluent to keep track of your aging biomarkers.
This section showcases several underestimated, scientifically validated tests that can offer insights into your bio age—at no expense.
Prior to the advent of advanced blood-based bio age tests, researchers relied on these free tests to evaluate aging rates in their study participants.
Healthier individuals often have longer lifespans.2
Muscles contribute more
Read MoreA survey of nearly 2,000 people living with irritable bowel syndrome (IBS) showed that a significant number would readily forfeit 10 to 15 years of their life expectancy for an instant cure for their ailment.1
In a separate study, IBS sufferers expressed their willingness to take a medication with a one percent chance of sudden death if it could ease their symptoms2, which may involve urgent diarrhea, gas, or chronic constipation.
Some individuals with IBS report abdominal discomfort that they insist is more severe than childbirth. These incidents can impair concentration, disturb sleep, and reduce workplace productivity.3
As a result, numerous individuals with IBS plan their lives around the availability of clean, private restrooms. The anxiety of unanticipated flare-ups often drives them to steer clear of dining out, social events, or exercising in public.
This pervasive worry is known as gastrointestinal-specific anxiety, affecting aspects from social interactions to overall well-being. It is also a major reason why those with IBS report a diminished quality of life compared to people with other chronic conditions, such as heart disease, diabetes, and late-stage kidney disease.4
PN Super Coach Sarah Maughan, certified by Monash University—a pioneer in understanding food sensitivities and IBS—has witnessed how lifestyle changes can help prevent flare-ups, decrease GI anxiety, and allow IBS patients to live satisfying lives.
“I hope everyone suffering from IBS understands they have choices, whether that means consulting a doctor for medication or collaborating with a health coach to discover lifestyle adjustments and how to apply them,” Maughan remarks.
This article will offer more insights from Maughan, covering:
Furthermore, health coaches will learn how to support clients dealing with IBS while staying within their professional limits.
Commonly referred to as “spastic colon,” IBS is the most commonly diagnosed digestive disorder worldwide, impacting around 14 percent of adults.5
Unlike Crohn’s disease and other forms of inflammatory bowel disease (IBD), IBS does not alter the gut’s structure. Diagnostic imaging usually reveals no infections, inflammation, or damage to the bowel lining.
This lack of visible illness led many healthcare providers to historically perceive IBS as a psychological concern. However, recent viewpoints have shifted.
Experts now categorize IBS as a functional neuro-gastrointestinal disorder.
This classification signifies that the interaction between the GI tract and the brain is not functioning properly, resulting in unnecessary pain signals and disrupted bowel activity.
Symptoms of IBS can vary, with some individuals enjoying extended periods of relief before experiencing severe flare-ups that can last from hours to weeks.
Not all IBS sufferers display identical symptoms, complicating the diagnosis.
The illustration below shows the range of IBS symptoms.
Researchers are actively investigating the reasons behind the variation in gut function among individuals with IBS, proposing multiple theories.
One theory posits that nerve endings in the GI tract may be excessively sensitive in those with IBS. This heightened sensitivity can give rise to two distinct patterns of symptoms.
Hypersensitive nerves send pain signals to the brain, causing those with IBS to sense digestive actions that others may overlook. For instance, minor gas bubbles can lead to substantial discomfort for someone with IBS, while a person without the disorder might not feel any effect.
Overactive nerves can trigger GI muscles to contract too vigorously, leading to gas, bloating, and diarrhea. Conversely, if they underperform, the muscles may not contract adequately, slowing food transit and resulting in constipation.
Another theory links disturbances to the gut microbiome, which may clarify why some individuals manifest IBS symptoms after a severe GI illness, such as Norovirus.
If you resemble numerous people, your reply is probably, “Definitely!”
Additionally, you likely desire not only a longer life but a more robust one, too.
If that’s true, you won’t need to look far to discover claims about improving—no, “maximizing”—your health.
Want to combat chronic diseases? Preserve that youthful look? Aim to reach 115… or forever? Many fitness gurus, writers, and podcasters are keen to share their knowledge.
But are their elaborate, sophisticated tactics genuinely necessary—or even useful?
And what is the real expenditure of effort, time, and funds that these methods require?
Most crucially: Are the benefits worth the trade-offs?
This infographic will explore these inquiries.
By the end, you’ll have a clearer perspective on how to attain the health and longevity you seek while enjoying life.
Find a print-friendly version of this infographic here.
For a detailed explanation of this infographic, which includes a review of the latest studies, explore our accompanying article: The True Cost of “Optimal” Health—What It Truly Takes to Live as Long and Healthy as Possible.
How do your health and longevity efforts stack up? What actions can you take to make the most significant difference? Take The Longevity Assessment to find out! To begin, just click “Get started” below.
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This perspective is quite prevalent.
Many individuals share a wish not only to remain fit as they age but also to outlive their contemporaries in both longevity and health.
Picture having the ability to prolong your healthspan and lifespan, fend off ailments, and remain fit, lean, and youthful well into your 90s, 100s, and beyond.
It sounds appealing, doesn’t it?
Nevertheless, there’s a considerable obstacle: Common recommendations for longevity typically demand substantial effort, time, money, and complexity.
Is all this effort genuinely necessary? Is it worthwhile?
And will it even bring about results?
This article will explore:
We’ll assist you in weighing the advantages and disadvantages to make educated decisions about your health, body, and life.
Health and longevity advice is everywhere today: podcasts, books, social networks, and even that individual at the gym…
Furthermore, well-known figures have boosted this movement. Consider popular podcasters and health experts like Dr. Peter Attia, Dr. Andrew Huberman, Dr. Rhonda Patrick, and biohacker Bryan Johnson.
We understand the appeal of this information. Who wouldn’t desire a longer, healthier life? (Not to mention the comforting sense of control that arises from crafting and adhering to a “perfect” health plan.)
However, at PN, having guided hundreds of thousands of people with real lives, we acknowledge that “optimal” is rarely feasible.
Moreover, optimal isn’t necessary.
Regular, moderate efforts toward health and wellness are more likely to produce better outcomes than following a rigorous, highly “optimized” routine.
If this seems difficult to accept, we understand. Let’s break down that bold claim, starting with the most common myths surrounding longevity and health optimization.
It’s commonly thought that reaching and sustaining health necessitates a complex, “state-of-the-art” approach—particularly if your goal is to outlive the average American.
In reality, the “fundamentals” are quite effective. (These encompass regular physical activity, a nutrient-rich diet, adequate rest, stress control, and social connections. We’ll expand on these later.)
Yet, very few individuals consistently apply the fundamentals.
The main reason more people aren’t living longer or better isn’t because of a deficiency in ice baths or vitamin C infusions…
It’s that they aren’t consistently practicing the comparatively simple actions.
If you’re genuinely engaging in a comprehensive set of health-promoting activities with 80-90 percent consistency, you’re likely already approaching peak optimization.
If a few fundamental behaviors provide results, then executing them flawlessly and as often as possible will improve your health even further—correct?
Not necessarily. There is a principle of diminishing returns when it comes to health and fitness efforts.
Furthermore, our experiences indicate that complicating your health and fitness plan can:
Vegetable oils, often referred to as “seed oils,” have ignited significant discussions on social media and bestseller charts.
The controversy surrounding vegetable oils has been present since their market debut. Recently, with the popularity of the carnivore diet, negative perceptions of vegetable oils have intensified. You might have come across terms such as “toxic sludge,” “motor oil,” “the hateful eight,” and “the main contributor to chronic diseases that are largely ignored.”
The critique of vegetable oils usually asserts that while animal fats have been a part of human diets for thousands of years, vegetable fats were created in the past century by businesses focused on profiting from cheap crops.
Another argument is that, akin to margarine, vegetable oils were marketed as healthier alternatives to butter, yet many contend these oils are more detrimental than butter, heightening the likelihood of obesity, anxiety, depression, ulcerative colitis, and a variety of other issues.
On the flip side, some specialists maintain that vegetable oils are safe, potentially advantageous for health, and unquestionably preferable to butter.
As with a lot of discussions on nutrition, the reality is intricate and cannot merely be reduced to a catchy phrase.
This article seeks to elucidate the science versus pseudoscience regarding vegetable oils, aiding you in making educated decisions about the oils you incorporate into your diet.
Commonly known as “seed oils,” vegetable oils are extracted from the seeds of plants. The most commonly found varieties in stores include:
Oils derived from non-seed plants, such as olive, avocado, palm, or coconut oil, do not fall under the category of vegetable or seed oils as they are obtained from fruits.
In contrast to oils like olive and avocado oil, which originate from naturally fatty foods (you can even produce olive oil at home), the majority of vegetable oils are extracted from items with low fat levels.
For instance, a cup of green olives contains around 20 grams of fat,1 while a cup of corn has merely 2 grams.2
This requires a complicated, multi-step extraction procedure for vegetable oils, which involves:
This method can result in the depletion of beneficial polyphenols and nutrients, and can transform some unsaturated fats into trans fatty acids (partially hydrogenated fats).
While dubbing these processed oils as “harmful” might be an exaggeration, nutrition experts generally concur that trans fats should be minimized, leading to a 2018 FDA prohibition on their inclusion in processed foods.3 4
At PN, we have created multiple visual guides to assist individuals in making well-informed dietary decisions.
We have categorized some vegetable oils—such as expeller-pressed canola oil, high-oleic sunflower, and safflower oils—within the “Eat Some” category. This indicates these oils have a neutral health effect when consumed in moderation. In certain cases, similar to dark chocolate, small quantities may even offer benefits.
Other vegetable oils, along with butter and saturated fats, are designated as “Eat Less.” Vegetable oils are highlighted in bold.
We have received responses from individuals who believe some vegetable oils, especially cold-pressed canola oil, should be placed in the “eat more” category, while others contend that all vegetable oils should be classified under “eat less,” and that butter ought to be in “eat some” or “eat more.”
To comprehend the reasoning behind our suggestions, let’s
Read MoreToday, if you have a curious mindset, you can track your heart rate, step count, workout intensity, and sleep quality—often all through a single sleek device.
Ideally, these devices forge a link between your personal sensations and empirical data.
This is, in general, a captivating and remarkable advancement.
Though our individual feelings and assessments carry weight, they are not always the most precise. Humans frequently find it challenging to accurately quantify our experiences and actions.
For example, a coworker believed he was eating a small number of calories, but after monitoring, he found he was actually consuming an extra 500 calories each day—just from barbecue sauce.
Nonetheless, some people excel at self-evaluation more than others.
Canadian sprinter Ben Johnson was recognized for his skill in predicting his 100-meter time within a tenth of a second of the actual stopwatch reading.1
This is outstanding performance, but it prompts the inquiry:
And how can you improve your precision through the smart application of technology—such as fitness trackers—to make informed health choices?
In this article, we will delve into these questions and also discuss:
Let’s begin.
Not all data holds the same value.
Some brands offer superior products compared to others, which encompasses not just their hardware but the caliber of their software and datasets.
Additionally, not all metrics are equally simple to quantify.
For instance, heart rate and step count data are generally reliable,2 whereas many other metrics—such as calories expended or speed of movement—can exhibit substantial margins for error.
The chart below demonstrates the dependability of varying tracking devices.
(For additional information on the accuracy of different progress indicators, refer to: Are Fitness Trackers Worth It?)
The positive aspect: Tracking devices furnish us with more data regarding our behaviors and bodies than ever previously.
The downside: Tracking devices can also inundate us with more information than we can effectively manage.
“What’s truly astonishing,” states computer scientist Samantha Kleinberg, “is that even a modest amount of extra information can adversely affect our decision-making.”3
This represents the paradox of tracking: Insufficient detail makes it difficult to make the right choice, but excessive detail does as well.
This can be conceptualized as an inverted U-curve, with the ideal point at the pinnacle.
Consider the analysis paralysis you experience after reviewing numerous evaluations for taco restaurants in your locality. (All you sought was a decent el pastor, yet now you’re uncertain which taqueria to select!)
Finding the precise amount of information needed to make prudent decisions is an art—especially in health and fitness, where it appears that everyone is striving to provide more science, personalization, and complexity.
However, when all that information becomes confusing and lacks a clear direction, what should you do?
Begin by posing a straightforward question to yourself:
Does tracking improve my well-being and performance?
If the response is a clear yes or no, you determine your next course of action. (Either continue tracking as you have been, or discard the device.)
If your answer is uncertain, here are three signs to assist you in determining whether tracking is advantageous.
When Zak’s coach emphasized the advantages of zone 2 cardio, it resonated with him. However, once he commenced running, Zak began to question everything. He felt proud of his capability to
Read MoreAfter years of diligent macro tracking, Dr. Gabrielle Fundaro acknowledged that this strategy was no longer serving her well, yet she felt reluctant to let it go.
With a PhD in Human Nutrition, more than ten years of coaching experience, and a history of competing in six powerlifting events, Dr. Fundaro should have felt confident in her nutritional decisions.
Still, upon deeper realization, she recognized that her self-assurance regarding food was insufficient. For years, she had depended on macro counting to sustain her eating patterns.
It was effective for a while… until it wasn’t.
Dr. Fundaro became fatigued by the ongoing need to balance her macros. She yearned for the liberty to select any dish from a menu without the fear of jeopardizing her health or physique.
The prospect of not tracking, however, was intimidating. She found herself wondering:
“What if I don’t get enough protein and lose muscle mass?”
“What if I eat too much and gain fat?”
“What if I can’t nourish myself without macro tracking? What does that imply about my knowledge of nutrition?”
She desired a method that would enable her to fulfill her nutritional objectives while also granting her a sense of liberation and tranquility around food.
Calorie counting was not the solution; it felt equally confining, if not more.
Intuitive eating also seemed unsuitable. It heavily depends on a person’s capacity to identify internal hunger and fullness signals, which Dr. Fundaro found difficult after years of relying on external metrics like macro goals. She craved greater structure.
At the gym, Dr. Fundaro began utilizing the Rate of Perceived Exertion (RPE) scale, a resource that assists individuals in evaluating their effort during workouts. This framework is advantageous for safe and effective training tailored to individual capabilities and objectives.
As she implemented the RPE scale, Dr. Fundaro observed enhancements in both strength and recovery. The blend of structure and intuition proved fruitful.
Then, an idea dawned on her:
This insight led to the formulation of the RPE-Eating Scale.
Dr. Fundaro has since applied this approach to assist herself and her clients reestablish confidence and faith in their food selections, boost nutritional awareness, and free themselves from tracking.
(Indeed, Dr. Fundaro now believes in her eating choices without depending on a macro tracker.)
In this article, you will learn how she accomplished this, along with:
Created by Gunnar Borg in the 1960s, the Rate of Perceived Exertion (RPE) scale evaluates an individual’s perceived effort during physical activities.
Although Borg’s initial scale spanned from 6 to 20, many modern iterations, including Dr. Fundaro’s version, use a 0 to 10 range.
Here’s the RPE scale as applied in fitness:
| Rating | Perceived Exertion Level |
|---|---|
| 0 | No exertion, at rest |
| 1 | Very light |
| 2-3 | Light |
| 4-5 | Moderate, somewhat hard |
| 6-7 | High, vigorous |
| 8-9 | Very hard |
| 10 | Maximum effort, highest possible |
Initially applied in physiotherapy
Read MoreEvaluated by Brian St. Pierre, MS, RD and Helen Kollias, PhD
On a typical Friday evening, my husband and I would deliberate on dinner choices like this:
Me: What about that eatery?
Him: Which one?
Me: The one with peanut shells scattered on the floor? It’s close to… You know, the street where we took the dog to the vet. Does that ring a bell?
Details seemed to disappear into the recesses of my mind, only to pop up hours later when I’d suddenly shout…
“Texas Roadhouse!”
However, what I faced in my late 40s and early 50s felt anything but typical.
I not only struggled to remember names of restaurants, individuals, books, or films, but my work efficiency was plummeting.
I would sit at my desk, gazing blankly at a document, battling to gather the motivation to type. Everything felt hazy, akin to those sluggish moments in the morning when you’re alert enough to silence the alarm but too drowsy to proceed.
My sharper moments usually occurred in the mornings, when I aimed to pack eight hours of writing into just two or three hours of mental sharpness.
On my darkest days, I awoke shrouded in a fog that never dissipated. Work became unfeasible, and I had no stamina to read or achieve much of anything.
Three physicians recommended antidepressant medications. I trialed one, but it made me feel worse. I tried another, and then another at a greater dose, yet I felt like a walking corpse. One doctor prescribed a sleep aid, which left me feeling even more lethargic.
My thyroid levels were checked—normal. I wasn’t anemic either. I experimented with dietary supplements, mushroom coffee, and any product labeled as “brain-boosting.”
After nearly two years of consultations with various doctors, I finally met with a gynecologist for my annual evaluation. I mentioned vaginal dryness, which prompted her to inquire about my sleep, mood, energy, hot flashes, and cognitive fog.
“It’s amusing you bring up cognitive fog,” I replied in my typical monotone. “I feel as though I’m hardly functioning.”
By the end of the appointment, I realized I most likely hadn’t been experiencing depression.
My gynecologist prescribed estradiol and progesterone.
Within a few days, it felt as if a light switch had been turned on.
I could think clearly again. I could type logically. I could participate in discussions. I could work past lunch.
For the first time in years, I managed to sleep more than two hours straight without waking up.
It’s not a sickness.
Rather, akin to puberty, it’s a life phase—a transitional stage.
Once you have gone 12 continuous months without a menstrual period, you enter menopause, and from that moment, you are regarded as “postmenopausal.”
As women approach this transition, hormone levels fluctuate and decline, resulting in various symptoms. Weight gain and a lowered libido frequently receive significant focus.
However, about 40 percent of women report heightened irritability, mood fluctuations, anxiety, fatigue, and challenges with focus during and following menopause, according to the American College of Obstetricians and Gynecologists.1 2
It’s also a period when women are particularly susceptible to developing depression,3 especially if they have a personal history of it.
Before initiating hormone therapy, I often found myself weeping with no clear reason. Everyday sounds—like passing traffic or conversations in a shopping center—felt overwhelming.
I was jumpy, irritable, and anxious about situations that had
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