April 25, 20024 | No 365

GILAD’S NEWSLETTER

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Food for thought.

Self-Belief: “Believe you can and you’re halfway there.” – Theodore Roosevelt. This quote underscores the power of self-belief in achieving one’s goals.

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How long should my workout be to get results in losing weight?

To see results in losing weight, your workouts should be consistent and part of a balanced approach that includes a healthy diet. Here are some guidelines on how long your workouts should be:

  • For weight loss, aim for 30-60 minutes of moderate-intensity cardio exercise most days of the week This could include activities like brisk walking, jogging, cycling, or swimming.
  • Combine cardio with 2-3 sessions per week of strength training to build muscle and boost metabolism. Strength training sessions can be 20-30 minutes.
  • Be patient and persistent. You may notice some initial changes in 4-6 weeks, but significant weight loss and muscle gains will take approximately 8 weeks.
  • Aim to lose 1-2 lbs per week for safe, sustainable weight loss. This requires creating a 500-1000 calorie daily deficit through diet and exercise.
  • Consistency is key. Stick with your workout routine for at least 6 months to achieve and maintain a high fitness level.

The most important factors are finding an exercise program you enjoy and can stick with long-term, combining cardio and strength training, and pairing it with a balanced, calorie-controlled diet. With dedication and patience, you can achieve your weight loss goals through regular exercise.

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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.

Your brain on junk food

Take it from the rats: A junk food diet can cause long-term damage to adolescent brains

Date: April 15, 2024
Source: University of Southern California

A junk food diet during adolescence can cause long-term damage to the brain, according to a study on rats[1]. The researchers found that rats fed a fatty, sugary diet had disrupted acetylcholine signaling in the brain, which is important for encoding and remembering events, similar to episodic memory in humans[1].

The study tracked acetylcholine levels in the brains of rats on a junk food diet and a control group by analyzing their brain responses to memory tests[1]. Post-mortem examination of the rats’ brains revealed that the acetylcholine signal was not happening in the animals raised on the fatty, sugary diet[1].

However, the researchers found that the memory damage in rats on the junk food diet could be reversed with medication that induces the release of acetylcholine[1]. Two drugs, PNU-282987 and carbachol, were administered directly to the hippocampus, a brain region that controls memory and is disrupted in Alzheimer’s disease, which restored the rats’ memory ability[1].

The study suggests that a junk food diet during adolescence, when the brain is undergoing significant development, can have long-lasting negative effects on memory and brain function[1]. The findings highlight the importance of a healthy diet, especially during critical developmental periods, to support optimal brain health[1].

Citations:
[1] https://www.sciencedaily.com/releases/2024/04/240415231853.htm
[2] https://www.sciencedaily.com/about.htm
[3] https://www.sciencedaily.com/news/top/
[4] https://www.sciencedaily.com/news/
[5] https://www.sciencedaily.com/news/top/science/
[6] https://www.sciencedaily.com

The full article is here.

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Ingredients: Freeze Dried Extract of Bee Bread, Vitamin C.

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MOTIVATION

Take a quick 2-minute break from what you are doing and do this Warrior Stretch routine with Gilad to get your blood flowing and energy back!

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