Blog

August 7

August can be a tricky month in the healthy lifestyle calendar year. Officially, it is still the throes of Summer, as the thermometer and thick air so often remind us. Unofficially, with back-to-school ramping up all month across the US, it is most often a transition month, back to the routine. For some, getting back into the routine feels like losing something - perhaps the freedom of a less intense schedule - and may create a time crunch as the lazy days of summer wane. For others, that same shift can feel more like an exhale - a return to the order of a predictable schedule - packed as it may be. Neither sensation changes the facts: no matter the season, it's always the right time to invest in our health, even if only a little. With this in mind, this week we searched for simple strategies, proven in research yet accessible enough for those wanting meaningful results to integrate into real life. We found two that fit the bill. Both are randomized controlled trials, often considered the gold standard for scientific rigor. Both tested interventions designed to improve metabolic health (abdominal fat and blood markers) in adults who were at risk, but not being treated for any specific disease.

The first builds on a theme we've discussed previously: while consistency typically beats intensity, enough volume, all at once, can level the playing field for weekend warriors. The study, published in Nature Communications in January, showed that compared to a placebo group (which learned about exercise but wasn't required to complete any), both the group doing high-intensity interval training once per week AND the group doing it three times per week saw positive metabolic changes. Over the course of 32 weeks, both groups lost inches and body fat, although blood markers were generally unchanged. Specifically, the training plan was a high-intensity walking program. After a 4-week ramp-up period designed to ready bodies for heavier training loads, the plan included a 5-minute warm-up (zone 1 cardio as explained here), four near-max-effort intervals lasting 4 minutes each (achieving high zone 4 or low zone 5 heart rates) with 3 minutes of active recovery (zone 2) in between. The intervals were then followed by a 5-minute cool down, meaning the entire workout required 35 minutes. Participants were randomly assigned to complete the workout 3 times per week to achieve 12 total intervals (group 1), or to complete all 12 intervals in 3 rounds on the same day separated by a 15-30 minute break between bouts. In practical terms, the workout entails 5 minutes at an easy pace, 4 minutes as fast as you can walk (uphill if a flat surface isn't challenging enough) followed by 3 minutes of recovery at a pace slow enough to carry on a conversation. This sequence is repeated until the higher intensity effort has been completed four times, followed by 5 minutes of easy walking to cool down. The results were impressive. Both groups achieved meaningful body fat reductions (2-3%) and improved cardiorespiratory fitness. Although the group training three times per week performed slightly better than those performing the weekend warrior, all-at-once protocol, the differences were small.

The second study might be even simpler. Penn State University researchers decided to further examine data from the Habitual Diet and Avocado Trial (HAT), a privately funded research collaborative studying the impact of eating 1 avocado daily for 6 months in a group with metabolic risk and/or obesity, which began in 2021. What they found was certainly intriguing; however, first, a disclaimer: the private funding for HAT comes from HAAS, an avocado industry group. However, despite their very clear vision to make the avocado "America's preferred healthy food at every meal," they are a small player, not even appearing on the top 50 industry groups by lobbying spend, so we felt the risk of major bias was acceptable. Now, the results. 

Since the original 2022 research on daily avocado consumption, which sadly did not show a meaningful difference in visceral fat, subsequent reviews of the data have shown promise, including improved diet quality and gut microbiome makeup for the individuals in the trial. Now, in this June 2026 study, researchers found that daily consumption was associated with reductions in the concentration of LDL particles - the protein bits that carry "bad" (LDL) cholesterol throughout the body. Researchers estimate the change equates to a 4% risk reduction, which is meaningful but modest. To put this in perspective, lifestyle heavy hitters like smoking cessation, overall healthy eating patterns, and adequate physical activity might be expected to lower risk by 20-40% and the humble avocado is not quite ready to dethrone a daily serving of beans (38% risk reduction) and greens (12-15% risk reduction), but for those of us who feel there's no bad time for a good guacamole, it's a recipe we can feel good about.

MOVE intensely, FUEL with intent, and enjoy what's left of Summer.

Have a great weekend,

Mike E.

July 24

No one really knows for sure, but one reason "green exercise" - nature-based movement like walking, hiking, biking, trail running, etc. - is such a powerful driver of health is because it engages us fully. We experience sights, smells, sounds, and sensations "out there" that we just don't get in the gym. Adding a little extra focus to navigate the potential randomness of the terrain creates an activity profile that keeps us strong, fit, and moving well, as reviewed here in May.

Of course, one of the more interesting twists is that simply being in nature, even without much movement, can have a strong positive impact. Research on forest bathing - oversimplified as a mindfulness-in-nature practice of Japanese origin - is certainly intriguing, especially for stress modulation, immune function, and psychological well-being; evidence that not all sedentary time is negative. Understanding the line between healthy sedentary time - the kind that helps us RECOVER day to day and may actually improve our capacity to ENDURE - and the harmful kind has not been easy, but we're getting closer.
 

For a while there, it seemed "screens" were the root of the problem. For example, excessive screen time in adolescence has been linked to poorer cognitive development and early cardiovascular risk, which strongly supports limiting it. However, the research for adults is more nuanced. In 2023, this review showed a generally negative connection between screen time and mental health (with slight differences in studies done before and after the pandemic). Yet, one finding suggested that the *way* screens were used might carry more weight than originally thought. In a single sentence in the article summary, the authors stated: "Recreational screen time was associated with depression and screen time for schoolwork was not." How we interface with screens may matter more than "if" and "how long".

The thread was taken further in 2024 when a research team looked back at data on recreational and mindless screen time - in this case, TV time in the 1990s - a precursor to the "scrolling" tractor beam which pulls so many of us in today. Their findings were clear: as TV time increased, so did a variety of cardiovascular risks, including blood pressure, unhealthy blood markers, and metabolic risk. Then, last year another review highlighted the nuance, drawing a clear distinction between passive screen time - the kind where content is absorbed with low brain effort (scrolling) - and active screen time where we might be engaged in tasks like emailing, writing, searching or brain-games. Passive screen time dragged on health; one study showed more than 3.5 hours per day was particularly detrimental, but active screen time actually offered several benefits.

Then, earlier this month, the Alzheimer's Association published another study - the first of its kind - which showed actual structural changes in the brain associated with sedentary time by type. They looked back at data from a long-term and comprehensive heart-health study that began in the late 1980s. This study included data on total sedentary time, encompassing both passive (TV time) and active/engaged (work-related) sedentary time, and included brain MRIs. When the research team compared brain scans to sedentary time, the connection was clear. While passive sedentary time was associated with negative brain changes on MRI - some of which are linked to Alzheimer's disease - brain-engaged (active) sedentary time showed a generally positive correlation, a finding which was most pronounced in men.

Once again, our health risk sits on a spectrum. While getting plenty of brain-engaged movement is probably closer to ideal - see "Take a Hike", our June 19th blog - even when we're not moving, how we do it matters. Whether it's our senses (forest bathing) or our brain (active screen time, puzzles, etc), we thrive when challenged. Now is as good a time to find one as any.

Have a great weekend,
Mike E.

July 10

Back in 2019, we read a showstopper study that quickly became one of my favorites. It was by no means perfect. For example, using only men in the sample group made it far from generalizable, but the findings were so significant, simple, and clear that they begged people to explore further. The punchline, which we've discussed numerous times here, was that in a group of more than 1500 firefighters who were, on average, about 40 years old, the ability to perform 40 continuous push-ups translated to a status of near heart-attack proof (96% reduced risk) over the next decade. This, of course, led to conversations and plenty of impromptu testing sessions where someone would wonder enough to get on the floor and try...and usually realize, 40 is a LOT for an average person. Anyone who can get even close is both strong and fit, which we know are critical predictors of future health.

Since that time, other studies relaying the predictive power of the push-up have been published. For example, in female soldiers, after statistical scrubbing, the number of push-ups completed was one of the six risk factors identified (and one of two measures of physical capacity) that had a significant relationship with injury risk, as discussed here. A similar association was found in professional firefighters in South Africa: more push-ups related to lower risk of injury. However, in an interesting and counterintuitive twist, higher physical capacity—including that measured by the push-up test—correlated with increased general discomfort and soreness. This finding underscored the need for a well-designed recovery plan for those who tend to push themselves toward their physical limits, as this tendency drives higher capacity. However, in a world where seeing is believing, new research may have unlocked a better understanding of why.

Published on June 30th, a study using an artificial intelligence model to assess CT scans of 1,722 people found that muscle density—specifically whether the muscles in the chest and upper back had fatty streaks (like a marbled steak)—was a stronger predictor of heart attack incidence and severity risk than similar scans of the liver or even the torso. For every 10-point increase in image brightness, which suggests greater muscle density, a 31% risk reduction was noted. Individuals with below-average muscular density—lower than the group's median—had a 58% greater likelihood of having a heart attack and an 85% greater likelihood of dying from one over the next ten years. Practically speaking, this means the quality of our chest and upper back muscles—a result of regular strenuous pushing and pulling—may be more important than other metrics we commonly use to estimate health, such as weight or body fat. However, there are caveats.

Push-ups (and pull-ups if aiming for balanced training) are complex full-body movements that require not only strength but also the ability to load the shoulders and wrists and stabilize the trunk. Unfortunately, this blocks a fair number of people from getting the full benefit of using these movements as either tests or training. This study from 2025 showed that as many as 1 in every 20 participants could not complete a single push-up, most often due to discomfort or some other orthopedic limitation. The important thing to remember here is that there are MANY ways to modify them, whether finding a way to keep the wrists in neutral, dropping to a knee to reduce strain, or even using a wall to start less intensely...so please don't let that stop you.

So what's a good goal?

The short answer here is: progress; anything more than yesterday is a step in the right direction. However, realizing that such an answer is probably unfulfilling, aiming for at least 10 high-quality push-ups daily is a great first goal for most people, while working toward 20 or more for strivers is backed by both experts and evidence. The Mayo Clinic for example provides a recommended standard by age about half way down the page here and although 40 was the gold standard in the firefighter study above, what tends to get less attention is that the risk reduction in that study was generally stepwise: those who could do more than 10 push-ups had a 64% reduction in risk, while those who could grind out 20 or more dropped their risk by another 20%. Doing so at least a few times per week increases the likelihood that the muscle quality will improve over time. Of course, incorporating some pulling, hinging, squatting, and carrying to ensure all fundamental movements stay strong is even better.

Reach out if you're ready for a routine that'll help you stand strong against the number 1 killer of Americans for the last 100 years by this Fall.

Have a great weekend,

Mike E.

June 26

When is "the hill"? You know, the figurative image of peak human performance and the onset of inevitable decline we all face once we are "over the hill". It's a question I like to use, especially in a group, to illustrate that although packaging aging this way is convenient, it is also inaccurate.

In truth, and staying with the analogy, after a decade or so in the mountains - our mid 20's to mid 30's for physical capacity and structure, for example - most people navigate up and down various foothills, experiencing numerous peaks and valleys as they progress through middle age and toward retirement. In fact, some capabilities like "crystallized intelligence" (making sense of things), which differs significantly from raw processing power (computation), might not peak until midlife or even later, according to some findings. Yet, even these findings don't really challenge the fundamental idea: that we should expect a peak followed by decline - whether it looks like a smooth downgrade or a general trend. Of course, there are individual cases that say otherwise.

This fascinating article from August of last year claims, for example, that a strong neuroscience foundation - the crossroads of adaptation due to neuroplasticity over time and refined recovery methods - explains why superstars like Novak Djokovic and LeBron James seem to have gotten better with age. However, it's far simpler to conclude that these same capacities aren't really available to mere mortals like us. Therefore, we often view these athletes as outliers or anomalies rather than disciplined investors maximizing returns through time and effort.  New research from a team at Yale University, however, provides evidence that getting better with age is more common than we think. 

Published in March of this year, this study showed that almost half of the more than 11,000 participants - aged 65 and older - improved in at least one of the measured areas over the next decade. Thirty-two percent improved on cognitive measures, and twenty-eight percent improved on physical measures. This suggests a sizable percentage, as much as 15%, improved in both areas. However, when the researchers tried to determine why some individuals improved while others didn't, the results were striking.

The team found that individuals with positive beliefs about aging at the study's start tended to perform better over time. This finding aligns with Stereotype Embodiment theory, which the current study's lead author described first in 2009. The theory suggests we grow toward what we believe and see in the world around us; aging is a social construct heavily influenced by our environment. This might explain Harvard's classic 1979 "counterclockwise" experiment by Ellen Langer, which literally turned back the clock on aging in its participants by placing them in a 5-day time-capsule environment. 

Of course, the big takeaway message, which applies at any age, is the most important learning of all - our beliefs drive our behaviors and ultimately our results. The stories we tell ourselves - our "narrative" if you prefer trendy terms - heavily influence and often become our reality. 

So the next time things feel stiff rolling out of bed or a body part protests after a long day of repetitive effort, ask yourself whether it's truly a sign of "getting old" as the world often suggests, or if it's actually the feeling of getting stronger, which an athlete would expect after a hard day of training. Believe it, the choice is ours.

Have a great weekend,

Mike E.

June 12

Six months ago, in the first blog of 2026, I mentioned this study, which discussed critical lifestyle factors from a survey of 16,000 individuals across 29 different countries. The authors identified 3 common factors that, if implemented consistently, could strongly impact future health. 2 of the 3 were as expected: improved resiliency, the skills needed to ENDURE moments of distress, and increased total MOVE minutes closer to guidelines. However, the third factor - how often a person ate home-cooked meals - was a refreshing surprise. Whether due to the benefit of CONNECTING with others around the table to discuss the day or the potential for significantly improved FUEL quality from fresh ingredients, a home-cooked meal can pack many positives into each serving. New evidence suggests it might even help with a very modern problem impacting us all. 

We first encountered the idea of dwindling attention spans a few years ago when we learned about the work of informatics researcher Gloria Mark. She showed, among other things, that over 20 years, average human attention—measured by the time spent on one task before switching to another in a digital environment (like a computer screen)—dropped from 2.5 minutes to just 47 seconds. The implications, of course, are concerning. 

For example, in 2023, findings published in the Journal of the American Medical Association showed that high doses of screen switching—such as near-constant checking of social media by adolescents—caused changes in brain development as measured on MRI. At the time, experts suggested it was primarily an environmental problem; therefore, organizing our space and time to allow deep engagement could help. New research, however, suggests that organizing our menu also matters.

The punchline seems to be that diets rich in fresh ingredients—partly because they are packed with healthy nutrients and partly because they displace ultra-processed foods (UPF)—might help us maintain our attention span in a highly distracting world. Late in 2025, a team studying the impact of UPF consumption patterns in adults found that high intake was associated with a poorer attention span and increased dementia risk even in those who ate an otherwise healthy diet. Reducing UPF appeared to be the answer. 

This conclusion also aligns with a 2025 study that tracked the risk of type 2 diabetes in over 200,000 Americans for 40 years. The study found that consuming minimally processed potatoes had a largely neutral effect on disease progression; however, when processed into French fries, the risk increased by 20%. Then, in January, a study of 653 adolescents showed that in the developing brain, it might be "both, and". Greater adherence to a healthy Mediterranean diet was associated with more favorable brain functioning, while heavy exposure to ultra-processed food at the other extreme was associated with a negative profile. This 2026 review of the existing evidence concluded the same: UPF consumption was generally negative for brain health, and minimally processed foods were protective. 

You may not have realized it when planting, but whether in pots, a tower, raised beds, or a traditional fenced-in patch, if you're tending a garden this year, you've got focus FUEL on the vine; turn it into a home-cooked meal and savor it.

Have a great weekend,

Mike E.

May 29

As I scanned this week's headlines looking for patterns worth relaying, only 2 really stood out: (1) the letter B was everywhere, and although the stories weren't directly related, (2) they all had important enough implications to be shared. So here goes:

Beets and Beans for Blood Pressure: Two new studies making headlines this week reiterated points we've discussed many times before. First, eating plants, especially those known to be high in dietary nitrates like beets (but also leafy greens and others), can powerfully impact the cardiovascular system. While we've known for a while that beetroot juice can improve endurance performance by making it easier to pump blood throughout the body, new research suggests it might also meaningfully lower blood pressure in older adults in as little as 2 weeks. The interesting twist here is that it didn't have much of an impact on younger adults. The secret to this may be in the saliva - it appears that we tend to lose key bacteria in our mouth as we age, and drinking beetroot juice may help restore it. For those who don't find beetroot juice super palatable (the flavor is admittedly a bit "earthy"), beans, along with legumes and lentils, may be the answer. In a review of 10 different studies, researchers found that individuals who ate up to 170 grams of legumes (about 1.5 servings) or 80 grams of soy (about 1 serving) daily lowered their risk of hypertension by nearly 30%. 

A closer look at Beta-Blockers: For decades, this medication—taken by millions globally to slow down heart rate and relax smooth muscle—has been standard treatment after someone suffers a heart attack. According to two studies, originally published last year but making headlines this week, it may be time to rethink things. For men who've had mild heart attacks (where the heart muscle retains its ability to push out blood effectively), beta-blockers did not have a meaningful impact on future risk. For women, another study outlined that higher doses of the medication actually increased risk, effectively worsening the condition. With any luck, these new findings will prompt productive conversations with cardiologists as they examine the standard of care. 

When supplementing B12, remember Goldilocks: The last "B" making the news this week was B12, a vitamin known for its role in helping produce red blood cells, maintaining nervous system function, and critically assisting cells in copying their DNA during replication. When cells are healthy, this last role is highly beneficial, so having enough B12 is critical for our health. In fact, supplementation or even injections may be recommended for individuals who may not get enough through their diet, such as those who eat an exclusively plant-based diet or those who've had bariatric surgery. One new study even showed that lower B12 levels were associated with reductions in brain function as age increases, which might lead us to believe more is better. Recent research, however, suggests caution because a link between high doses of B12 and cancer risk has emerged. As it turns out, B12 appears to encourage replication of ALL cells, not only healthy ones. Therefore, heavy supplementation may not be ideal in cases where unhealthy cells, such as precancerous cells, are present in higher concentrations. Not too little, not too much, just right.

That's all for now. Maybe next time we'll cover the health benefits supplied by those other bees—the ones in the hive. 

Until then, have a great weekend,
Mike E.

Apr 17

According to my smartwatch, I hadn't fully recovered from my last workout when I started my run on Tuesday. I assumed this was why my legs felt heavy and stiff. Thankfully, things began to loosen up after half a mile. Feeling a bit more like myself, I glanced at the screen and found my pace was slow and steady, just as intended; however, my heart rate was 15-20 beats higher than typical. With the temperature approaching 85 degrees in mid-April, and my heat acclimation estimated at 3%, this all made perfect sense... If only it were summer. The physiological effect of heat is one of the most predictable risks our teams face each year, so we always make a special point to review it, along with recent trends and findings, as the summer months approach. Although April is supposed to be solidly "Spring," temperatures approaching 90 degrees in several of our clients' territories this week suggest 2026 might have other plans.

At the highest level, three key points regarding our ability to work or perform athletically in the heat are worth reinforcing. (a) Heat increases cardiovascular demand, leading to early fatigue, (b) full adaptation requires about 2 weeks of repeated exposure, and (c) effective mitigation strategies are a critical bridge while our bodies adapt. Let's break down each of these points further.

First, as we point out every year, "heat stress is heart stress". This cannot be overstated. As the body temperature rises, our hearts pump faster to circulate blood closer to the surface, prompting us to sweat and allowing heat to radiate more easily into the environment. This explains the heart rate increase I saw during my run, which is the expected response in the heat for healthy individuals not on heart rate-stabilizing medications (e.g., beta blockers). While an elegant solution to the immediate heat problem, the trade-off is that it is also energy-intensive, shortening our fatigue and therefore risk timeline. Next, while adaptation induces a variety of positive physiological changes that improve performance in hot conditions, it requires 10 days to 2 weeks of steady exposure at temperatures high enough to create an adequate demand, at or above 75 degrees F, according to most sources. This time of year can be especially tricky in that regard because fluctuating temperatures make the physiological "ask" unclear.  Therefore, slowing down, taking breaks, staying hydrated, using cooling strategies to maintain core temperature, and prioritizing sleep are all critical to staying healthy and mitigating risk. Simply put, if we respect the process and acclimate safely, we stand to benefit. Recent studies of elite athletes suggest that training in the heat or even just repeatedly sitting in a hot bath can improve physical performance. In some cases, this improvement is comparable to training at altitude, a well-known and widely studied tactic.

While important, none of this is new or wildly different from best practices used for years. The classic plan for most individuals who must perform in the heat, whether wildland firefighters or special warfare trainees, is very similar to those used in athletics: closely monitor and actively manage risks until acclimatization (acclimation under real-world conditions rather than in a controlled setting) takes place. This must all be done while acknowledging that body size and sex differences can significantly impact the time required for heat adaptation; larger bodies may take longer to adapt.

So what can we do now to prepare for the dog days on the horizon? Start early and use the early-season fluctuations to our advantage. Lower temperature days can act as built-in recovery days, allowing for a longer readiness ramp-up before the steady heat arrives. This recent study showed that a longer acclimatization period produced better results in cognitive performance, reducing the likelihood of critical errors for those who leverage it. Consistent with other protocols, such as the one used by the Indian Military, both training variables (like duration and intensity) and situational variables (such as uniform type and PPE) can be adjusted upward during the two-week protocol to more closely mimic real-world conditions and maximize the effort's benefit.

Whether it's the best cooling strategies or the proper use of sunscreen according to leading dermatologists, there is, of course, so much more to this topic. However, this week's hot shot arrived early enough to give us all a head start; now it's up to us to use it. Get out there and start getting ready, Summer will be here in a blink...

Have a great weekend,

Mike E.

Sept 4

8 months in the books. Labor Day weekend is here and there are only a few official weeks of Summer left. With any luck, we are through the heat waves and the devastating storms. With any luck we have been stretched but not torn, challenged but not beyond our limit.

A person's "ability to manage and positively adapt to adverse conditions", known as resilience, has been shown to support both physical and mental well-being as we go through life.....and it is one of the critical strengths we can hope for during periods of prolonged uncertainty like the kind 2020 has seen.

With that in mind, and with a holiday that celebrates hard-working-people providing a perfect backdrop, now may be a great time to reflect on where we stand in this category and make some adjustments if needed. 

So how do you know whether you're resilient? 

In truth there's probably no perfect way to know, but we can get close by rating ourselves on the following 14 statements on a scale of 1 (strongly disagree) to 7 (strongly agree):

1. I usually manage one way or another  

2. I feel proud that I have accomplished things in life

3. I usually take things in stride

4. I am friends with myself

5. I feel that I can handle many things at a time

6. I am determined

7. I can get through difficult times because I've experienced difficulty before

8. I have self-discipline

9. I keep interested in things

10. I can usually find something to laugh about

11. My belief in myself gets me through hard times

12. In an emergency, I'm someone people can generally rely on 

13. My life has meaning

14. When I'm in a difficult situation, I can usually find my way out of it

Now add up your scores. Did you score above 82? If so and you can maintain that outlook as you age (so says the research) you are more than twice as likely to report good health later in life.

Maybe more importantly, the following factors are known to underpin this capacity and high rating:

Optimism, adaptive coping styles, community involvement, social support/connectedness, physical independence, high mobility, physical well-being and self-rated "successful" aging.

What does this mean for those of us who'd believe the next 8 months may require as much (or more) resilience as the last 8 have?

Well - getting moving, improving health and keeping life's challenges in perspective can go a very long way.....in a very short time. When you're ready, we're here.

Work hard and stay strong. Bend, but don't break.

Have a great Labor Day,

Mike E.

July 17. 

As I bit into a ripe peach on Tuesday I found myself with an urge to drive North. Not way North, like the mountains (although that sounds cool).....but just a few miles to a place where some fond family memories have been made. I flashed back to rows and rows of apple and peach trees and a time when my kids were young enough that I could lift them up so they could reach for the "really good ones" at the top.....and this is almost the perfect time of year to go.

Of course it's not only peaches. Gardens everywhere are starting to produce....another great sign that summer is in full swing and whether you're a fresh fruit/veggie lover or just someone who is trying to stay vibrant, young and healthy, this is great news.

In addition to the almost countless benefits of eating fresh, low-processed, high fiber foods (there are MANY), some recent research from the University of Colorado has given us an even better understanding of why - especially if, summertime also means barbecue.

For a while now we've known that consuming certain foods (especially red-meats and animal sources of protein) ramps up the production of a byproduct called TMAO, which has been tied to heart disease and accelerated aging at the cellular level. With that in mind, it's been suspected that foods that neutralize this production could help minimize that harm or even reverse the signs of aging. And now, with the help of certain gut bacteria, it seems the theory is right.

How can we nudge these bacteria into action?

Well, certain foods that contain a substance called dimethyl butanol, such as grapes & moderate amounts of red wine, certain balsamic vinegars, citrus and cold-pressed oils such as olive/grapeseed as well as certain fish-oils all have the track-record of getting this started.

It's not a cure-all. It doesn't mean the piece of parsley will counteract all the impact of a 40 oz. steak.....but what it does mean is we've got another solid tactic and a perfect time of year to experiment with it.....and since we know the same approach has a strong impact on priming the immune system and keeping it ready to fight whatever we might be exposed to.....it can help us win the summer.

A trip for pick-your-own may not be in the cards for everyone.....but picking up a handful of fresh veggies and working them into your summer meal prep can go a long way.

Have a great weekend, win the summer,

Mike E.

JAN 31: I can remember like it was yesterday the first time I read the research on the sit-rise-test in 2012. As far as movement & longevity research goes, it was about as provocative as there is - after looking at 2000 people aged 50-80 and following them for 6 years, researchers found that those who had the mobility, control and balance to sit to the floor and stand back up with no use of support (no hands, knees, etc) has a substantially lower risk of dying than those who needed extra support (HERE)....wow. 

Since then we’ve tested hundreds if not thousands of people not to predict their demise, but as a great way of helping them to learn exactly how mobile (or not) they are, and connect something they care about (future health) to something actionable today - their movement. It started a conversation that ultimately turned into a headline I’ve said aloud countless times: “Movement is a window into your future health” and it’s helped to show people real progress as they improve....so what’s not to love?

Well, like most things provocative, the details sometimes get glazed over when the headline is attention grabbing enough. There is a tendency to sensationalize (and “study for”) the test instead of what the test reveals: lower body movement, strength and power combined with aerobic fitness, balance and coordination ALL matter. Any one of them without the others is not nearly as effective. With that in mind, training movements and not muscles is a great way to add resilience against injury and improve overall athleticism and performance. This is particularly true for key zones in the body such as the hip and shoulder, connections and crossroads to the torso.

Squatting for example, that is the ability to achieve a hips below knees position with heels on the floor, is an excellent and highly functional mobility goal for many (maybe even most) individuals. It’s a classic fundamental human movement (like walking/running/reaching), something that almost everyone can do when we are kids but tends to get lost as we advance through our “working years”. It is also something that can, if dosed and graded appropriately,  significantly impact pain at the knees and lower back because mobility there (hips) can help distribute forces that sometimes get focused at the joints above (lower back) and below (knees). Although we always suggest loose enough fitting clothes to avoid any wardrobe malfunctions (super bowl throwback), it’s one of the movements that are always near the top of the priority list.

So, as I shared last week, even if you struggle with the “test”......the news is good; progress is attainable for most, and incremental work can get us there. 

Let us know how it goes….and, of course, if you need help with ways to improve.

Have a great weekend,

Mike E.