NEWSLETTER JANUARY 24 2024
January 23, 20024 | No 358
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Ask Gilad
I can't seem to lose weight despite exercising every day. What could be wrong?
There are several reasons why people might struggle to lose weight even if they exercise regularly. Here are 10 possible reasons to consider.
- Dietary Habits: Nutrition plays a crucial role in weight loss. Consuming more calories than you burn, even with exercise, can lead to weight gain or stall weight loss. This includes eating calorie-dense foods, overeating, or not having a balanced diet.
- Underestimating Caloric Intake: Many people underestimate the number of calories they consume. This can include not tracking portion sizes accurately or forgetting to include snacks and drinks in their daily calorie count.
- Overestimating Caloric Burn from Exercise: There's often an overestimation of how many calories are burned during exercise. This can lead to consuming more calories than necessary, thinking that the exercise offsets the intake.
- Metabolic Adaptation: The body can adapt to lower calorie intake and increased exercise by becoming more efficient at using energy, slowing down the metabolic rate. This is a survival mechanism but can make continued weight loss more challenging.
- Lack of Sleep: Inadequate sleep can affect hormones that regulate hunger and appetite, leading to increased cravings for high-calorie foods and a decrease in satiety after meals.
- Stress: Chronic stress can lead to an increase in the hormone cortisol, which is associated with fat accumulation, particularly around the midsection.
- Medical Conditions: Certain medical conditions, like hypothyroidism, polycystic ovary syndrome (PCOS), and insulin resistance, can make it harder to lose weight.
- Medications: Some prescription medications can lead to weight gain or make it more difficult to lose weight as a side effect.
- Plateaus: Weight loss plateaus are normal but can be discouraging. They happen as the body adjusts to weight loss and decreased calorie intake.
- Not Enough Exercise or the Wrong Type: Sometimes, the amount or type of exercise isn’t sufficient to create a significant calorie deficit. Incorporating both cardio and strength training can be more effective.
- Genetic Factors: Genetics can play a role in how the body stores fat and how easy or difficult it is to lose weight.
- Age-Related Changes: As people age, metabolic rate can decrease, and changes in body composition, like reduced muscle mass, can make weight loss more challenging.
It's important to remember that weight loss is a complex process influenced by many factors. Patience, consistency, and a holistic approach that includes diet, exercise, sleep, and stress management are key to successful weight loss. Consulting with healthcare professionals like dietitians or personal trainers can also provide valuable guidance tailored to individual needs.
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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.
Feel good' hormone could explain why exercise helps boost your brain
Key Takeaway
Dopamine, known as the "feel good" hormone, plays a crucial role in improving cognitive performance in response to exercise, as revealed by a study. This discovery suggests a potential therapeutic pathway for cognitive health and its relevance in conditions like Parkinson's disease, schizophrenia, ADHD, addiction, and depression.
Summary
- A recent study conducted by the University of Portsmouth explores the mechanisms behind the improvement in cognitive performance due to exercise and identifies dopamine's key role.
- Dopamine, a neurotransmitter and hormone associated with pleasure, satisfaction, and motivation, increases during exercise, and the study found that it is linked to faster reaction times.
- The research has significant implications for cognitive health, as dopamine is involved in various conditions such as Parkinson's disease, schizophrenia, ADHD, addiction, and depression.
- The study used positron emission tomography (PET) to measure dopamine release in the brain during exercise, showing a correlation with improved reaction time.
- The findings support the growing evidence that exercise can be prescribed as a therapy for various health conditions across different age groups.
- The study involved three experiments with 52 male participants. Voluntary exercise was found to improve cognitive performance, while forced electrical muscle stimulation did not yield the same results.
- The research suggests that the exercise's effectiveness in improving cognitive performance is linked to central signals in the brain, rather than just muscle movement.
- The study also examined the relationship between oxygen levels, cognitive performance, and exercise, finding that changes in brain-regulating hormones, including dopamine, play a significant role.
- The authors acknowledge the need for further research with larger sample sizes and diverse populations to fully understand the connection between dopamine release and cognitive performance following exercise.
- The study was a collaborative effort involving multiple institutions, including the University of Portsmouth, University of Chichester, University of Electro-Communications (Japan), and others.
- The findings were published in The Journal of Physiology, emphasizing the importance of continued research in this area for a better understanding of cognitive health and exercise.
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NEW SUPPLEMENT
L-Glutamine is produced in the body and is the most abundant protein in the blood and other bodily fluids. However, highly active individuals usually have higher Glutamine needs than their bodies can produce. Therefore, supplementing with it is essential for those wanting to perform better.
L-Glutamine supports lean muscle mass, cell growth, and growth hormone release in the body, which is essential for improved performance. It also boosts the immune system activity in the gut, helping to prevent infection.
Joint Support Gummies are a delicious way to get in the necessary level of glucosamine that your body needs to replenish cartilage and tendon tissues around the joints while also increasing the fluid around joints to prevent their breakdown.
As the body ages, joints start to ache because of the breakdown of cartilage around the joint. For some, this creates severe discomfort. Cartilage breakdown is more apparent in athletes who push their bodies to the limit.
Ginkgo Biloba is a plant originating in Asia that was used in ancient Chinese medicine. Usually, the herb's leaves are used, but the seeds are shown to have the highest efficacy. Ginkgo contains numerous flavonoids and terpenoids, which promote blood flow in the body and brain.
Together with Gingko, Ginseng plays a vital role in boosting the body’s immune system - helping combat cold and flu symptoms. Ginseng also provides energy to the body through compounds known as ginsenosides.
Collagen Gummies are for those looking for healthy sweet snacks. These are the perfect replacement for traditional sugar gummies on the market since they provide your body with vital protein and collagen while also boosting your immune system with Vitamin C.
This is a powerful combination because Vitamin C aids collagen absorption into the bones. This greatly improves bone and joint strength and stability.
Disclaimer: 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
I absolutely love your newsletter, Gilad. It is full of useful, informative, and motivational content.
Thank you Sigrid.