NEWSLETTER MAY 9 2024
April 25, 20024 | No 365
GILAD'S NEWSLETTER
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Food for thought.
Persistence: "It does not matter how slowly you go as long as you do not stop." – Confucius. A powerful reminder that persistence, not speed, is key to long-term success.
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Ask Gilad
I have been working out with you and your crew for years and I’m wondering now that I’m in my fifties should I change my type of workout. I’m still doing the workouts from years ago when you were on the air.Â
It's great that you've been consistently active and are thinking about how to adapt your workouts as you age. Generally, as we get into our fifties and beyond, it becomes important to adjust our exercise routines to suit our changing body needs. Here are a few guidelines you might consider:
- Incorporate more flexibility and balance training: As we age, maintaining flexibility and balance becomes crucial to help prevent falls and improve mobility.
- Focus on strength training: Continue with strength training, but consider adjusting the intensity and volume to avoid overstraining and to focus on maintaining muscle mass and bone density.
- Check your cardiovascular activities: Keep up with aerobic exercises but tailor the intensity to a level that is challenging yet safe, considering any cardiovascular health changes.
- Include recovery periods: Recovery becomes more critical as we age. Ensure adequate rest days and consider activities like yoga or stretching to enhance recovery.
Making these adjustments can help you continue to benefit from your workouts while taking care of your body’s evolving needs.
Again, congrats on your dedication.
Gilad
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THINGS WE FIND INTERESTING
We enjoy sharing interesting findings with you and hope they pique your interest too. While we may not always endorse or agree with everything we share, we strive to provide information that can aid you in your pursuit of mental and physical wellness.
New study challenges one-size-fits-all approach to vitamin D supplementation guidelines.
Date: May 2, 2024
Source: Trinity College Dublin
Here are the key points from the Trinity College Dublin study about achieving optimal vitamin D status:
- The study analyzed data from half a million people to understand differences in vitamin D levels across ethnic groups living at northern latitudes.
- The findings highlight the need to move away from a one-size-fits-all approach to vitamin D supplementation guidelines. Personalized recommendations based on factors like ethnicity are needed to optimize vitamin D status.
- Natural environmental factors like sunlight exposure play a major role and should be integrated into research on health and disease related to vitamin D.[1]
- The study contributes to the ongoing debate on vitamin D supplementation guidelines and could help address the widespread issue of vitamin D deficiency.
- The authors hope their work inspires future researchers and public health bodies to develop tailored strategies rather than universal guidelines for achieving adequate vitamin D levels.[1]
The key takeaway is that this large study demonstrates vitamin D status varies significantly based on ethnicity and other factors, so personalized supplementation advice is needed rather than blanket recommendations.[1]
Citations:
[1] https://www.sciencedaily.com/releases/2024/05/240502184351.htm
[2] https://www.sciencedaily.com/news/plants_animals/molecular_biology/
[3] https://www.sciencedaily.com/news/education_learning/
[4] https://www.sciencedaily.com/news/science_society/social_issues/
[5] https://www.sciencedaily.com/news/matter_energy/engineering/
[6] https://www.sciencedaily.com/news/space_time/space_exploration/
FEATURED PRODUCT
Ashwagandha, an herb used in Ayurvedic medicine, offers several potential benefits:
Stress and Anxiety Reduction
Ashwagandha is classified as an adaptogen, meaning it can help the body cope with stress. It may reduce cortisol levels and symptoms of stress and anxiety.[1][2]
Improved Sleep Quality
Some studies suggest ashwagandha supplements can improve sleep quality and help reset the body's circadian rhythm.[3]
Enhanced Athletic Performance
Ashwagandha may boost physical performance measures like VO2 max (aerobic endurance) and muscle strength in athletes and healthy adults.[1][2]
Potential Cognitive Benefits
Limited evidence indicates ashwagandha could improve memory, reaction time, and task performance by reducing oxidative stress in the brain.[1]
Anti-Inflammatory Effects
Compounds in ashwagandha, like withanolides, may help reduce inflammation markers in the body.[1]
Improved Male Fertility
Some research links ashwagandha supplementation to increased testosterone levels, improved sperm count, and motility in men.[1]
Blood Sugar Regulation
Preliminary studies suggest ashwagandha may help reduce blood sugar levels by improving insulin secretion and sensitivity.[1]
While promising, more robust human studies are still needed to confirm many of these potential benefits and establish optimal dosages.[1][2][3] As with any supplement, it's advisable to consult a healthcare professional before using ashwagandha.
Citations:
[1] https://www.healthline.com/nutrition/ashwagandha
[2] https://www.medicalnewstoday.com/articles/318407
[3] https://healthmatters.nyp.org/what-is-ashwagandha/
[4] https://health.clevelandclinic.org/what-is-ashwagandha
[5] https://www.healthline.com/health/video/ashwagandha
Ingredients: Organic Ashwagandha (Withania somnifera)(root), Organic Black Pepper (Piper nigrum)(fruit), pullulan capsules.
Why add Black Pepper?
Adding black pepper to ashwagandha supplements provides several key benefits:
1. Increased Bioavailability: Black pepper contains piperine, a compound that enhances the absorption and bioavailability of ashwagandha's active ingredients like withanolides. Piperine inhibits enzymes that metabolize ashwagandha, allowing more of its beneficial compounds to reach the bloodstream and target tissues.[1][3]
2. Potentiated Effects: By improving the bioavailability of ashwagandha, the addition of black pepper extract can potentiate and amplify its therapeutic effects, such as reducing stress and anxiety, improving cognitive function, enhancing physical performance, and supporting a healthy immune system.[1][4][5]
3. Optimized Dosage: With increased absorption, lower doses of ashwagandha may be required to achieve the desired effects, potentially reducing the risk of adverse effects associated with higher doses.[1][2]
In summary, the combination of ashwagandha and black pepper creates a synergistic effect, allowing the body to better utilize the beneficial compounds in ashwagandha, leading to enhanced efficacy and optimal results.[1][2][5]
Citations:
[1] https://nutririse.com/blogs/health-nutrition-3/ashwagandha-black-pepper-the-dynamic-duo-for-optimal-results
[2] https://drberg.eu/en/supplements/167-ashwagandha-with-black-pepper.html
[3] https://www.reddit.com/r/Supplements/comments/epxqk5/how_important_is_it_to_consume_black_pepper_with/
[4] https://www.amazon.com/Clinical-Effects-Ashwagandha-Absorption-Vegetarians/dp/B089XJW6LQ
[5] https://organika.com/products/ashwagandha-with-black-pepper
Manufacturer Country: USA
Amount: 60 caps
Gross Weight: 0.25lb (113g)
Suggested Use:Â Take two (2) capsules once a day as a dietary supplement. For best results, take 20-30 min before a meal with an 8oz glass of water or as directed by your healthcare professional.
Caution: Do not exceed the recommended dose. Pregnant or nursing mothers, children under the age of 18, and individuals with a known medical condition should consult a physician before using this or any dietary supplement.
Warning: This product is not intended to diagnose, treat, cure or prevent any disease. Keep out of reach of children. Do not use if the safety seal is damaged or missing. Store in a cool, dry place.
The Food and Drug Administration has not evaluated these statements. This product is not intended to diagnose, treat, cure or prevent any disease.
Â
The Food and Drug Administration has not evaluated these statements. This product is not intended to diagnose, treat, cure, or prevent any disease.
SOCIAL MEDIA
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