Today, we’ll talk about 20 easy things you can stop doing to help your body burn belly fat. This video was made by Autumn Bates, who has a Master’s degree in nutrition and human performance and is a certified clinical nutritionist.

The TL;DR of Autumn’s video:

1. Do less aerobic exercise.
2. Do not add any sugar to your coffee or tea.
3. Do not purchase any more smoothies.
4. Stop eating at least two hours before going to bed.
5. Avoid consuming peanut butter as a source of protein.
6. Get over your fear of lifting heavy weights.
7. Do not drink sugary electrolyte drinks.
8. Do not eat any more bread.
9. Stop watching television right before you go to sleep.
10. Do not drink more than two cups of coffee every day.
11. You should no longer eat oatmeal for breakfast.
12. Do not go to bed at 11 o’clock at night.
13. Do not sit for more than an hour at a time.
14. Stop eating very tasty desserts.
15. Do not consume any more rice or pasta.
16. Avoid drinking more than one drink of alcohol a day.
17. Quit eating dried fruits.
18. Stop consuming protein bars.
19. Before going to bed, you should stop scrolling on your phone.
20. You should quit eating cereal.

Please watch the video for further information regarding this list.

You can find Autumn Bates’ channel HERE

Eat Stop Eat — The original “2 day diet.” Learn why dieting every day will ruin your fat loss. And how a simple nutritional strategy with only ONE rule is the key to rapid fat loss and lifelong weight management.

Dr. Allen reviews new research on eye floaters treatment – Can eye vitamins really cure eye floaters?

The following are the main points of this video:

The study compared a vitamin supplement to a placebo for 6 months. They did discover some intriguing findings that were regarded important in terms of lowering symptoms and enhancing quality of life for those using the vitamin.

They also observed a reduction in objective eye floater area in those who took the eye floater supplement.

Important aspects of this study to consider:

This study comprised only about 60 participants (so low sample size)
There was some acknowledgement of a conflict of interest.

If you decide to take these vitamins on your own, please contact with a local health care provider first.

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Vegetarians, people who are pregnant or nursing, and others who are at risk of deficiency may want to track their diets closely to make sure they’re getting enough.

Here are foods rich in vitamin B12 to add to your shopping list.

Good sources of vitamin B12

1. Animal liver and kidneys

Organ meats are some of the most nutrient-packed foods. Liver and kidneys, especially from lamb, are rich in vitamin B12.

A 3.5-ounce (100-gram) serving of lamb liver provides an incredible 3,571% of the Daily Value (DV) for vitamin B12.

While lamb liver is generally higher in vitamin B12 than beef or veal liver, the latter two may still contain about 3,000% of the DV per 3.5 ounces (100 grams).

Lamb’s liver is also very high in copper, selenium, and vitamins A and B2.

Lamb, veal, and beef kidneys are likewise high in vitamin B12. Lamb’s kidneys provide about 3,000% of the DV per 3.5-ounce (100-gram) serving, plus more than 100% of the DV for vitamin B2 and selenium.

2. Clams

Clams are small, chewy shellfish that are packed with nutrients.

This mollusk is a lean source of protein and contains very high concentrations of vitamin B12. You can get more than 7,000% of the DV in just 20 small clams (190 grams).

Clams, especially whole baby clams, also provide a great amount of iron, with almost 200% of the DV in a 100-gram (3.5-ounce) serving.

Plus, clams have been shown to be a good source of antioxidants.

Interestingly, the broth of boiled clams is also high in vitamin B12. Canned clam broth has been shown to provide 113–588% of the DV per 3.5 ounces (100 grams).

3. Sardines

Sardines are small, soft-boned saltwater fish. They’re usually sold canned in water, oil, or sauces, though you can also buy them fresh. Sardines are especially nutritious because they contain good amounts of almost every single nutrient.

A 1-cup (150-gram) serving of drained sardines provides 554% of the DV for vitamin B12.

Furthermore, sardines are an excellent source of omega-3 fatty acids, which have been shown to provide many health benefits, such as reducing inflammation and improving heart health.

4. Beef

Beef is an excellent source of vitamin B12.

One grilled flat iron steak (about 190 grams) provides 467% of the DV for vitamin B12.

Also, the same amount of steak contains reasonable amounts of vitamins B2, B3, and B6, as well as more than 100% of the DVs for selenium and zinc.

If you’re looking for higher concentrations of vitamin B12, it’s recommended to choose low-fat cuts of meat. It’s also better to grill or roast it — instead of frying — to preserve the B12 content.

5. Tuna

Tuna is a commonly consumed fish and a great source of nutrients, including protein, vitamins, and minerals. It contains high concentrations of vitamin B12, especially in the muscles right beneath the skin, which are known as dark muscles.

A 3.5-ounce (100-gram) serving of cooked tuna contains 453% of the DV for the vitamin.

This same serving size also packs a good amount of lean protein, phosphorus, selenium, and vitamins A and B3.

Canned tuna also contains a decent amount of vitamin B12. In fact, a can (142 grams) of light tuna canned in water contains 152% of the DV.

6. Trout

Rainbow trout is considered one of the healthiest fish. This freshwater species is a great source of protein, healthy fats, and B vitamins.

A 3.5-ounce (100-gram) serving of trout fillet offers about 312% of the DV for vitamin B12 and 1,171 mg of omega-3 fatty acids.

For adults, experts recommend a combined daily intake of 1,100–1,600 mg of omega-3 fatty acids.

Trout is also a great source of minerals such as manganese, phosphorus, and selenium.

7. Salmon

Salmon is well known for having one of the highest concentrations of omega-3 fatty acids. It’s also an excellent source of B vitamins.

A half fillet (178 grams) of cooked salmon can pack 208% of the DV for vitamin B12.

The same serving may also provide 4,123 mg of omega-3 fatty acids.

Alongside its high-fat content, this fish offers a high amount of protein, with about 40 grams in a half fillet (178 grams).

8. Milk and dairy products

Milk and other dairy products, such as yogurt and cheese, are great sources of protein and several vitamins and minerals, including vitamin B12.

One cup (240 ml) of whole milk supplies 46% of the DV for vitamin B12.

Cheese is also a rich source of vitamin B12. One large slice (22 grams) of Swiss cheese contains about 28% of the DV.

Full-fat plain yogurt may also be a decent source. It has even been shown to help improve vitamin B12 status in people who are deficient in this vitamin.

Interestingly, studies have found that your body absorbs the vitamin B12 in milk and dairy products better than the vitamin B12 in beef, fish, or eggs.

9. Eggs

Eggs are a great source of complete protein and B vitamins, especially B2 and B12.

Two large eggs (100 grams) supply about 46% of the DV for vitamin B12, plus 39% of the DV for vitamin B2.

Research has shown that egg yolks have higher levels of vitamin B12 than egg whites. The B12 in egg yolks is also easier to absorb. Therefore, it’s recommended to eat whole eggs instead of just their whites.

In addition to getting a good dose of vitamin B12, you’ll get a healthy amount of vitamin D. Eggs are one of the few foods that naturally contain it, with 11% of the DV in two large eggs.

Should you use supplemental vitamin B12?

Those at risk of vitamin B12 deficiency, including older people, those who are pregnant or breastfeeding, vegetarians and vegans, those with digestive issues, and those who have had stomach surgery, are advised to take vitamin B12 supplements.

B12 in supplements, like B12 in fortified foods, is synthetic and therefore vegan-friendly .

Vitamin B12 supplements are available in numerous forms. They can be swallowed, chewed, ingested, or placed under the tongue. A medical professional can also administer vitamin B12 injections.

Vitamin B12 administered orally and intramuscularly are equally effective at restoring B12 levels in deficient individuals, according to research.

In fact, one study indicated that individuals with low vitamin B12 levels repleted their stockpiles after 90 days of supplementation or injections.

The conclusion

Vitamin B12 is a crucial nutrient required by the body for numerous critical processes.

It is abundant in animal products, fortified foods, and nutritional supplements. Liver, steak, sardines, clams, and dairy products are some of the richest sources.

Eating these foods may significantly benefit your overall health, whether your goal is to build your vitamin stores or prevent deficiency.

It is never too late to improve one’s physical and mental health by adopting a healthy lifestyle, according to anti-aging research, such as the study in which WHN/A4M co-founders Dr. Robert Goldman and Dr. Ronald Klatz recently participated and which was published in the HSOA Journal Of Alternative, Complementary & Integrative Medicine.

Have you ever considered altering your lifestyle but rejected the notion because you believed it would be ineffective or too late? According to Argye Hillis, M.D., director of the cerebrovascular section at Johns Hopkins Medicine, there is little difference between a brain aged 18 and one aged 100. Adopting healthy behaviors can have numerous benefits, including keeping you healthy and delaying aging on the inside and outside.

In a Johns Hopkins-led multi-ethnic study of atherosclerosis that followed over 6,000 people between the ages of 44 and 84 for more than seven years, those who made healthy lifestyle changes such as maintaining a healthy weight, quitting smoking, consuming a Mediterranean-style diet, and engaging in regular physical activity reduced their risk of death by 80 percent.

In order to promote mental health, physical endurance, vitality, and general health, the following modifications to one’s lifestyle have been shown to be fundamentally important and effective preventative measures:

Get Up And Be Active More Regularly

Maintaining a sedentary lifestyle is detrimental to health and well-being, as it increases all causes of mortality, doubles the risk of obesity, diabetes, and cardiovascular disease, and increases the risk of certain cancers, high blood pressure, lipid disorders, anxiety, depression, and osteoporosis. In addition to reducing the risk of heart disease, high blood pressure, and type 2 diabetes, being physically active and exercising has been demonstrated to reduce the risk of dementia and other cognitive disorders, as well as certain malignancies. The potent effects of exercise can lead to a compression of morbidity, which essentially means that you remain healthy for a longer period of time in your older years compared to a person who must spend their final years with a lower quality of life combating chronic diseases.

Make Healthier Food Selections

Anyone who has ever tried to drop a few pounds knows that there are numerous weight loss regimens that claim to be miraculous, but are unsuccessful or unsustainable in the long run. In addition, the majority of these strategies focus solely on weight loss. Improving your diet by adopting one supported by scientific evidence, such as a heart-healthy Mediterranean-style diet, will not only help you lose weight, but it can also improve cell function and protect you from depression, heart disease, dementia, inflammation, and overall mortality. This sort of diet is high in fruits, vegetables, olive oil, fish, and whole grains while being low in meat, sweets, and processed foods in order to improve longevity and healthspan.

Do Not Undervalue The Importance Of Good Sleep

Sleep is undoubtedly the most neglected aspect of health and wellness. Sleep deprivation can negatively affect memory, emotions, weight, behavior, and attractiveness, among other things. It may become more difficult to fall asleep and stay asleep as you age, but sleep is still vital and you still need the same number of hours. According to the National Sleep Foundation, the majority of sleep problems stem from underlying medical illnesses, drug side effects, snoring, and poor lifestyle choices. Your health care provider may be able to assist you in addressing these concerns, and you may be able to improve the quality of your sleep by creating a calming environment, practicing mindfulness and relaxation techniques, and allocating sufficient time to sleep.

Give Up Unhealthy Habits Like Smoking

It is a well-known truth that smoking damages the body and can result in long-term health issues. According to the CDC, quitting this unhealthy habit provides health benefits at any age, regardless of how long or how much you have smoked. In as little as 24 hours after quitting, the chance of suffering a heart attack decreases, and longer-term effects indicate that quitting smoking reduces the risk of premature mortality in middle-aged smokers by almost half. Quitting reduces the risk of death and disease from cardiovascular disease, reduces markers of inflammation and hypercoagulability, reduces the risk of certain cancers, leads to a rapid improvement in HDL-C levels, and improves the ability to smell and taste as damaged nerve endings begin to regrow after just 24 hours.

Exercise Your Brain

The brain enjoys being challenged and undertaking new tasks, such as taking a different route to work, learning a new language or talent, drawing, or completing a crossword puzzle. All of this is mental workout. According to the Alzheimer’s Association, keeping your brain active helps boost its health. Simply engaging in novel activities can aid in the retention of brain cells and synapses, and may even promote the production of new cells. Essentially, engaging in novel activities and posing mental challenges keeps the brain healthy. Reading, attempting something new, playing games, beginning a new hobby, and engaging in trivia are a few ways to incorporate mental exercises into your daily routine. There are also other mental dexterity exercises available. Maintaining mental fitness is essential for both the brain and the body.

Noting that, while the aforementioned are a good starting point, these are not the only healthy lifestyle adjustments that can provide several benefits; there are others, such as managing stress, fostering relationships, and having a happy mindset, among others. By implementing lifestyle modifications, you can improve your quality of life, happiness, health-span, and longevity for the better, and you deserve it.

As with anything you read on the internet, this piece should not be taken as medical advice; before altering your wellness routine, please see your doctor or primary care provider. The purpose of this article is not to offer medical diagnosis, advise, treatment, or endorsement.

Some of your fat is directly beneath the skin. Other fat is located deeper within the body, near the heart, lungs, liver, and other organs. Even for slim people, visceral fat, which is a deeper type of fat, may pose the highest health risk.

Deep Belly Fat

You require visceral fat. It provides protection for your organs. However, excess amounts may increase the risk of hypertension, type 2 diabetes, heart disease, dementia, and some cancers, including breast cancer and colon cancer.

If you gain too much weight, your body will begin to store fat in unexpected locations. People whose normal fat-storage areas are so packed that fat is stored in organs and around the heart are becoming increasingly common as obesity rates rise.

How Much Abdominal Fat Do You Possess?

A CT scan or MRI is the most accurate method for determining visceral fat percentage. But there is a lot easier and less expensive way to check.

Take a measuring tape, wrap it around your waist at the belly button, and measure your circumference. Assume a standing position and ensure the tape measure is level. For the benefit of your health, your waist size should be less than 35 inches for women and less than 40 inches for men.

A “pear shape” characterized by larger hips and thighs is regarded safer than a “apple shape,” characterized by a larger waist. If you have more abdominal fat, it’s likely that you also have more visceral fat.

Even thin people have it.

Even if you are slim, it is possible to have excessive visceral fat. It depends in part on your genes and in part on your lifestyle, particularly your level of physical activity.

Visceral fat enjoys sedentarism. According to one study, those who were skinny but did not exercise were more likely to have excessive visceral fat. No matter one’s size, the goal is to be physically active.

Four Steps for Losing Abdominal Fat

There are four elements to controlling abdominal fat: exercise, diet, sleep, and managing stress.

1. Exercise: Physical activity reduces all fat, even visceral fat.

Perform at least 30 minutes of moderate activity five days per week. Walking is acceptable as long as you break a sweat, breathe harder, and have a quicker heart rate than usual.

To achieve the same outcomes in half the time, increase your pace and engage in vigorous physical activity, such as jogging or walking. That would require 20 minutes every day, four days per week.

If you are not yet fit enough to jog, walk on a treadmill with an elevation while walking quickly. Also useful are vigorous workouts on stationary cycles, elliptical or rowing machines.

Increasing your heart rate for at least 30 minutes, three times a week, is also beneficial. It slows the accumulation of visceral fat. To burn visceral fat, though, you may need to intensify your workouts.

Before beginning a new fitness program, it is prudent to consult with your health care practitioner if you are currently inactive.

2. Diet: There is no magic diet to reduce abdominal fat. But when losing weight on any diet, abdominal fat is typically the first to go.

Increasing your fiber intake can aid. People who consume 10 grams of soluble fiber per day without making any other dietary modifications develop less visceral fat over time, according to research. Simply consume two small apples, a cup of green peas, or a half-cup of pinto beans.

Even if you changed nothing else but moved to a bread with a higher fiber content, you could be able to maintain your weight better over time.

3. Sleep: obtaining the proper amount of shut-eye is beneficial. In one study, participants who slept between 6 and 7 hours per night developed less visceral fat over the course of 5 years compared to those who slept 5 or fewer hours per night or 8 or more hours per night. Sleep wasn’t the only thing that mattered, but it was an integral part of the picture.

4. Stress: Everyone experiences stress. How you respond matters. Among the finest things you can do are spending time with family and friends, meditating, exercising to release tension, and seeking counseling. Thus, you are healthier and better equipped to make wise decisions for yourself.

If you could only devote time to one of these activities, it is likely that exercise would provide the most immediate advantages, as it combats both obesity and stress.

There is, thankfully, something you can do to prevent the stiffness and discomfort that commonly accompany aging. Glucosamine sulfate and chondroitin sulfate are two of the most effective joint health supplements for enhancing comfort and range of motion.

In this post, we will discuss glucosamine sulfate and chondroitin sulfate in further detail, as well as how they interact in dietary supplements.

Define glucosamine.

Glucosamine is an essential component of cartilage, which acts as a cushion between your bones. To maintain healthy cartilage, an adequate amount of glucosamine is required. This is why it is commonly used as a supplement. D-glucosamine is the active form of glucosamine.

Glucosamine supplements are available in several forms, such as glucosamine hydrochloride (which has not been researched extensively) and N-acetyl glucosamine. Glucosamine sulfate is the preferred supplement form, and it works well with chondroitin in this form. (Note: This article will focus on glucosamine sulfate, but glucosamine hydrochloride and N-acetyl glucosamine have similar effects on the body.)

What exactly is chondroitin?

Chondroitin, and specifically chondroitin sulfate (which is a common supplement form of chondroitin, just as glucosamine sulfate is a popular supplement form of glucosamine), is an additional vital building component for healthy cartilage and other connective tissue. Chondroitin maintains healthy cartilage by absorbing fluid into the tissue.

In addition to helping the body generate new cartilage, chondroitin can also prevent the enzymes that degrade cartilage. This is particularly crucial as we age. Even studies suggest that chondroitin may promote bone comfort in patients with age-related cartilage loss.

How do glucosamine and chondroitin function?

Both glucosamine sulfate and chondroitin sulfate promote healthy joints. They are distinct substances that are frequently taken in combination as dietary supplements. Both glucosamine sulfate and chondroitin sulfate protect chondrocytes, the cells responsible for cartilage development. Therefore, glucosamine and chondroitin supplements maintain the cartilage that cushions your bones and joints. This, in turn, alleviates joint pain.

What effect do glucosamine and chondroitin have on the body?

Supplements containing glucosamine and chondroitin sulfate provide numerous health benefits. They are frequently used to promote joint and cartilage health. They can preserve cartilage structure and alleviate joint pain. Chondroitin sulfate can also support a healthy inflammatory response.

A 2018 meta-analysis of three research discovered that the combination of glucosamine and chondroitin significantly reduced pain. According to a different study, glucosamine inhibited joint stiffness and chondroitin alleviated joint soreness when taken independently.

Who should supplement with glucosamine and chondroitin?

If you experience joint discomfort, glucosamine/chondroitin dietary supplements can be a good choice for you. Similarly, taking glucosamine or chondroitin separately or together might be a wise supplement to a healthy lifestyle and diet if you want to protect your joint health as you age.

Glucosamine with MSM in comparison to glucosamine/chondroitin

In addition to glucosamine/chondroitin supplements, glucosamine coupled with methylsulfonylmethane (MSM), a typical chemical for joint health, is also available. MSM is renowned for supporting joint mobility and function, as well as comfort of both the joints and muscles.

So, when picking a joint supplement, how does glucosamine with MSM compare to glucosamine with chondroitin? Well, it will depend in part on what you are seeking. People commonly take MSM to make exercise more comfortable, whereas glucosamine and chondroitin are more for daily joint support. And there’s no reason you can’t take all three together!

Is glucosamine/chondroitin safe?

Yes, science informs us that glucosamine and chondroitin is safe to take long-term with no serious negative effects. The observed safe level (OSL) supports glucosamine sulfate dosages of up to 2,000 mg per day and chondroitin sulfate dosages of up to 1,500 mg per day. These figures represent the greatest doses evaluated in clinical trials with humans.

Indeed, the scientific community has compared test groups to placebo groups and discovered promising findings. A meta-analysis of eight placebo-controlled clinical trials with a total of 3,793 individuals indicated no significant difference in safety between those taking glucosamine and chondroitin and those receiving a placebo.

In big, well-conducted studies of people using one supplement alone or both for up to three years, there were no major negative effects, according to research.

What dosage of glucosamine and chondroitin should be taken daily?

Unless your healthcare professional instructs you otherwise, the best course of action (with glucosamine and chondroitin sulfate or any other supplement) is to follow the recommendations on the label.

When should glucosamine and chondroitin sulfate be taken?

There is no precise optimal moment. Nevertheless, you should take chondroitin:

• daily about the same time
• With food or snacks

How long should glucosamine and chondroitin be taken?

Glucosamine and chondroitin can be used for years, making them an excellent choice for those seeking to protect their cartilage. In one study, participants who took glucosamine and chondroitin for six years experienced cartilage health preservation.

As previously stated, glucosamine/chondroitin is safe for long-term use with no negative side effects. In a meta-analysis conducted in 2022, research spanning six to twenty-four months revealed no safety issues or serious side effects. Chondroitin has been administered in doses of up to 2,000 mg per day for up to six years. Multiple controlled trials have employed glucosamine supplements at doses ranging from 1,000 to 1,500 mg daily for four weeks to three years.

How to choose high-quality glucosamine/chondroitin

Purchasing chondroitin, glucosamine, or a combination of the two should be the same as purchasing any other vitamin or supplement. You should seek out businesses that prioritize transparency, properly source their components, and base their dosages on scientific data. Certification by a third party is also necessary. In addition, a manufacturer of dietary supplements must be able to offer a Certificate of Analysis for each product it makes.

Who should not take glucosamine and chondroitin supplements?

Glucosamine and chondroitin are generally safe and well-tolerated, with no significant adverse effects. However, you should consult your physician if:

• You are at least 60 years old and receiving treatment for eye issues.
• Blood pressure measurements are being taken
• You are insulin sensitive.
• You are pregnant or nursing a child

What other joint supplements may I take?

Glucosamine and chondroitin are not the sole means of promoting joint comfort. Consider these alternate choices:

Collagen is the most prevalent protein in the human body and plays a significant function in the bones, muscles, and tendons. Another alternative is a supplement containing hyaluronic acid, which helps the lubrication of your joints (and skin, which is why you may already be familiar with this component from your anti-aging skin care regimen) to make movement more comfortable. Due to the fatty acids in krill oil, it is an effective dietary supplement for promoting a comfortable range of motion.

So what foods should you consume to increase your energy? You have many options that are healthier than what you’ll find in most vending machines, and the list probably includes many items you enjoy but didn’t realize could give you a boost in the morning or afternoon. All foods generate energy by supplying calories, which are units of energy. But some are richer in nutrients involved in metabolic processes that produce energy.

Anti-Exhaustion Nutrients

To be healthy and energized, you need specific nutrients. Not because they are stimulants like caffeine, but because your body uses them to build cellular energy. That is what truly fuels you, as opposed to artificially accelerating things for a short time.

Among these energy-generating nutrients are:

• B vitamins
• Carnitine
• CoQ10 (Coenzyme Q10)
• Creatine
• Iron
• Magnesium
• Protein
• Potassium

When considering fatigue fighters, carbs and protein must also be considered. Carbohydrates, which are derived from sugary foods and grains, provide fast energy, but this is quickly depleted.

On the other hand, protein and the other nutrients indicated above are better for endurance—long-lasting energy.

Remember learning about the fundamental food types in elementary school? Let’s take a look at each one and determine which meals contain a high concentration of the vitamins and minerals that give you energy, so you know what the best options are, not just for afternoons when you’re feeling fatigued, but also to prevent you from feeling fatigued in the first place.

Protein: Animal-Based

Meat, fish, eggs, and dairy products are all excellent protein sources. However, different diets include distinct combinations of other energy-producing nutrients.

All items in this category are high in protein. In different proportions, beef, pig, and poultry can also contain CoQ10, iron, carnitine, B vitamins, magnesium, creatine, and potassium.

Additionally, fish and shellfish provide magnesium, potassium, CoQ10, creatine, and B vitamins. Other animal-derived anti-fatigue agents include:

Eggs: CoQ10, B vitamins

B vitamins and magnesium in milk and other dairy products

Protein: Non-Animal Based

In order to minimize fatigue, you may need to boost your consumption of plant-based proteins if your diet is low in meat and other animal products.

Nuts, seeds, and beans are examples of plant-based sources of protein. They are especially vital for vegetarians, vegans, and those on other diets that limit the amount of meat they can consume.

Many nuts and seeds, like meats, include nutrients other than protein that can boost your energy levels. These consist of:

• Almonds: Iron, magnesium, potassium
• Amaranth (a grain-like seed): B vitamins, magnesium, potassium, protein
• Cashews include magnesium and potassium.
• Chia seeds: Magnesium, potassium
• Peanuts: CoQ10, magnesium
• Pistachio nuts: CoQ10, iron, magnesium, potassium
• Pumpkin seeds: Magnesium, potassium
• Quinoa (a grain-like seed): Iron, magnesium, potassium
• Sesame seeds: CoQ10, iron, magnesium, potassium
• Walnuts: Iron, magnesium, potassium

Beans, peas, and lentils are all good sources of energy since they contain carbs, protein, and other essential components. For instance:

Black beans: Iron, magnesium, potassium
Edamame: CoQ10, potassium
Soybeans: CoQ10, iron, magnesium, potassium

Fruits

Fruit is a rich source of vitamins and minerals, including those that aid in energy production. Fruit is best when it is fresh and unprocessed, as it loses nutrients as it ages or is dried. (Dried fruits and liquids typically contain more sugar than fresh fruits.)

The following fruits are excellent fatigue-fighting options:

• Apples: CoQ10, magnesium
• Bananas: Magnesium, potassium
• Blueberries: Magnesium, potassium
• Dates: Potassium
• Goji berries: Iron, potassium
• Cantaloupe: Magnesium, potassium
• Lemons: Magnesium, potassium
• Oranges: CoQ10, magnesium, potassium
• Raisins: Iron, magnesium, potassium
• Strawberries contain Coenzyme Q10, magnesium, and potassium.

The fruits listed above are also rich in natural sugars (carbohydrates), so selecting them may provide you with both short- and long-term energy.

Vegetables

Vegetables contain many energy-producing elements, and some provide a little amount of protein as well (although not nearly as much as sources like meat, eggs, dairy, nuts, and beans).

Here are several that can help provide energy:

• Asparagus: magnesium, potassium, protein
• Avacoados: potassium, magnesium, protein
• Broccoli: CoQ10, magnesium, potassium, protein
• Carrot: magnesium, potassium
• Cauliflower contains CoQ10, magnesium, and potassium.
• Spinach: iron, magnesium, potassium, protein
• Squash: magnesium, potassium, protein
• Sweet potatoes: magnesium, potassium, protein

Similar to fruit, veggies contain carbs, though often fewer than fruit.

Grains

Grains are a source of carbs for immediate energy as well as nutrients for prolonged energy. Some excellent options are:

• Brown rice is rich in iron, magnesium, potassium, and protein.
• Oatmeal: iron, magnesium, potassium, protein
• Whole wheat: iron, magnesium, potassium, protein
• White rice: iron, magnesium, potassium, protein

In addition to containing these grains, many breakfast cereals are also enriched with vitamins and minerals, making them excellent sources of fatigue-fighting nutrients.

A Word about Caffeine

Caffeine is a stimulant, which means it speeds up your body’s functions instead of replenishing your cells. It is not inherently negative; in fact, both coffee and tea have health benefits.

However, caffeine can be problematic. You’re probably aware that it might make you jittery and prevent you from falling asleep, particularly if you drink a lot or consume it late in the day.

Important Advice

Consult your doctor if you have persistently low energy levels. It may be the result of lifestyle issues, such as excessive stress or lack of sleep, but it may also be the result of dietary inadequacies or an undiscovered sickness. Regardless of the reason, boosting your nutrition is a healthy thing.

You’re undoubtedly interested in more than simply the amount of energy a food can provide while selecting meals. Certainly, nutritional profiles encompass much more than the vitamins and minerals listed here.

However, knowing what these foods contain can help you make informed dietary decisions. Eating for greater energy may also prevent you from relying on harmful snacks or stimulants to get through the day, thereby improving your overall health.

Regardless of fitness goals, cardiovascular activity should be a part of everyone’s fitness plan. Numerous individuals only equate cardio with fat loss, yet its benefits extend far beyond that. In addition to improving the circulatory system, exercise can also improve the respiratory system.

As with many elements of training, there are debates on the optimal type and timing of cardio. Is it preferable to perform cardio in a fasted condition first thing in the morning, or should you consume at least one full meal prior to hitting the elliptical or going for a run?

The Belief Regarding fasted Cardio

Let’s examine all sides of this contentious issue before delving further into the subject.

First, we’ll examine the proponents of fasted cardio. The assumption is that if you wake up and perform cardio before eating or taking any supplements, your body will have no calories to burn for energy and your metabolism will be revved up.

Therefore, it will rely on your extra fat reserves to provide energy for the duration of the activity. Consequently, you will burn body fat and become leaner with time.

Bill Phillips is credited by many in the fitness field with popularizing the trend of fasted cardio. In his popular 1999 book Body-For-Life, he presented the strategy by advocating three 20-minute High Intensity Interval Training sessions per week, performed first thing in the morning. His book went on to become a New York Times bestseller, and hundreds of individuals have subsequently shared images of their improvements utilizing the technique.

Not everybody agrees that fasted cardio is a good thing.

This idea is based on the premise that the body will utilize muscle before fat reserves. Additionally, if you consume a good meal prior to your cardio workout, it will actually stimulate your metabolism.

As a result, your performance during that exercise will be enhanced, and you will burn more fat throughout the day, because your body was already fueled and primed before you began that activity. We won’t argue for or against fed cardio workouts here, but let’s learn more about fasted cardio to determine if it’s a good option for you.

What Does the Research Reveal?

There has been sufficient interest in fasted cardio for research to either establish or reject its efficacy.

A 2016 study published in the British Journal of Nutrition examined the metabolic effects of aerobic exercise lasting less than or equal to two hours. Some subjects completed the cardio while fasted, whereas others consumed a meal beforehand. The fasted subjects oxidized fat at a higher rate than the fed subjects. Thus, the conclusion of the study was that “aerobic exercise performed in a fasted state induces greater fat oxidation than exercise performed in a fed state.”

Even further back, a 2014 study revealed that changes in body composition happened regardless of whether cardio was performed while fasted or after eating. Despite the fact that the study did not identify which was best, people who choose fasted cardio might conclude that it is still helpful.

It Might Not Benefit Everyone

It is crucial to know that studies have shown that fasted cardio may not be the optimal option for everyone.

In a 2012 study conducted by Cambridge University, some athletic men practiced cardio after an overnight fast and without breakfast, whereas others ate first. While there was no difference in energy intake or performance, the group that ate early had a more suppressed hunger later in the day, meaning they were less likely to consume unneeded calories.

Which type of fasted cardio is the most effective?

When Phillips initially mentioned fasted cardio, he recommended his HIIT routines due to the body’s need to adapt to varying degrees of effort during the workout. Since then, the other significant point of controversy in the fed versus fasted argument has been whether HIIT or Low Intensity Steady State (LISS) training is superior if you choose fasted training.

A study conducted in 2020 examined the effects of fasted HIIT cardio on 32 obese women, and they discovered that some of the women reported a reduction in performance while others reported no significant changes. Also, there were no significant alterations in fat oxidation. The study concluded that endurance athletes would not gain from performing HIIT workouts while fasted.

How Should YOU Proceed?

While it is important to evaluate what the study indicates, you should also conduct your own research on your own body to determine what works best for you.

Most in the fitness community have adopted the conclusion that performing HIIT workouts while fasted is not a good idea. The fat oxidation is minimally increased, if at all, and as a result, your lean body mass may suffer. If you choose to undertake fasted cardio, you should do so in a LISS manner.

How does that manifest in practice? Keep track of your weight and body fat percentages by recording them somewhere. You’ll need these numbers in four weeks, so keep them near. Additionally, you should adhere to a regular weight training regimen and a balanced eating program.

Beginning the following day, upon awakening, consume 8-16 ounces of water before beginning any activity. Water has little effect on your fasted state, and your muscles require hydrated.

Then, walk at a moderate pace or ride a cardio machine for 15 minutes, such as an elliptical or exercise cycle. Repeat this every weekday that you train. If you workout four times per week, you should also perform fasted cardio four times per week. Ensure you take at least one day off from all training, regardless of your level of athleticism.

After one week, increase the duration of these sessions from 15 to 20, and continue for another week. Increase to 25 minutes the next week, and then to 30 minutes during the fourth week. At the conclusion of the fourth week, re-measure your weight and body fat percentage. Did your numbers improve? If so, then you would benefit from fasted cardio. If not, you should repeat the self-imposed study, but this time consume your first nutritious meal of the day before to your cardio activity.

Conclusion

Applying fasted cardio in a judicious method has been demonstrated through scientific research. Fasted cardio can have a place in a fitness program, regardless of whether you are just beginning to workout or an accomplished athlete seeking to achieve a new level of personal excellence.

If you decide to give fasted cardio a try, low to moderate levels of effort are preferable to HIIT for the majority of individuals. If you’re attempting to shed the last piece of body fat to reveal a sculpted figure, fasted cardio may be the key to unlocking your maximum potential.

Our modernized civilization has drastically reduced the number of necessary duties and activities, but the general lack of physical activity has badly impacted our health and physical condition. Regular physical activity, even in little amounts, can help prevent, cure, and sometimes even alleviate some of the most prevalent chronic illnesses, such as high blood pressure, cardiovascular disease, stroke, obesity, type 2 diabetes, osteoporosis, depression, and some cancers.

Fitness Weekly Physical Activity Requirements

Guidelines prescribe at least 150 minutes per week of cardiorespiratory exercise of moderate effort, 75 minutes of vigorous intensity, or a combination of moderate and vigorous intensity. Two or more days per week are recommended for resistance training, with workouts for all main muscle groups (minimum of 1 set of 8-12 repetitions for each muscle group). At least twice per week, flexibility and neuromotor activities (balance, agility, coordination) are also recommended.

The crucial phrase is “at least,” with greater advantages accruing with increased activity. But what if your clients are not yet prepared to implement these suggestions? When designing exercise programs for a formerly sedentary individual, take into account their current abilities and assist them in finding ways to enhance their activity levels. These 150 minutes of cardiorespiratory activity should be distributed throughout the week, ideally 30 minutes per day, five days per week.

Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Musculoskeletal, and Neuromotor Fitness in Apparently Healthy Adults: Guidance for Prescribing Exercise from the American College of Sports Medicine and the Physical Activity Guidelines for Americans from the U.S. are the sources of these data. Department of Health and Human Services.

Consider that these 30 minutes can be divided into 10-minute activity intervals. Some individuals may require as little as two minutes of walking to build up to 10 minutes over the course of days or even weeks. The objective is to inspire people to enhance their activities and achieve success. Even if more exercise is preferable, any action is preferable to none. And walking is also quite beneficial for weight loss.

Do not overlook the significance of enhancing NEAT (unstructured non-exercise activity thermogenesis). In addition to sleeping, eating, and “intentional exercise,” these are the daily activities that include standing, walking, using the stairs, fidgeting, yard work, and several other movements. NEAT should not be confused with motions whose metabolic equivalents can be measured.

Unstructured physical exercise is the basis that can assist people understand that simply being active, as opposed to inactive, can improve their long-term health.

Obviously, goals must be investigated to determine how much action is required and over what period of time in order to achieve them. A person desiring to pursue a healthier lifestyle must choose interesting activities with a manageable timetable. Start with a conservative strategy that ensures the individual’s success, safety, and comfort. Then, urge them to increase their return on investment by increasing their frequency, duration, and intensity of activity.