NEWSLETTER JULY 4 2026
July4th, 20026 | No 389
GILAD'S NEWSLETTER
Thank you for reading our newsletter.
A Message from Team Gilad:
Honoring His Vision, Continuing the Mission
This is our first newsletter since Gilad’s passing, and the weight of his absence is felt by every single one of us. For decades, Gilad wasn’t just the face of our workouts; he was the heartbeat of this fitness family, bringing unmatched energy, humor, a warm smile, and constant inspiration into our homes.
While we process this immense loss, our commitment to you remains unshakable. We are currently building a dedicated online memorial space where our global community can soon gather to share photos, stories, and personal tributes to honor his incredible life.
In the meantime, long-time employees, close friends, and collaborators who make up Team Gilad are here to protect his vision and continue his mission. We are dedicated to sharing his training philosophy, supporting your wellness journey, and ensuring his legacy moves forward exactly as he intended.
Thank you for standing with us, and as Gilad always reminded us:
“Keep your bodies in motion.”
Team Gilad
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JULY426
Ask Team Gilad
The previous "Ask Gilad" section will remain fully active. Moving forward, Team Gilad will continue answering your fitness and wellness questions. Every response we give will be strictly based on the timeless training principles and core philosophy of Gilad's teachings. We are proud to keep this direct line of support open for our global fitness family.
Question: “I love staying active, but lately I’m finding it harder to get up and down from the floor. How can I keep my knees and hips strong enough to make this easy again?” — Janet, 68
Team Gilad: Aloha, Janet! First of all, thank you for asking this. You are speaking for so many people in our fitness family right now.
Being able to get down to the floor, whether it’s to play with your grandkids, garden, or do your favorite core routine, and getting back up with total confidence is one of the ultimate measures of true fitness. It’s not about how much weight you can bench press; it’s about how well your body moves in daily life!
When your knees and hips feel stiff or weak, your body loses its natural spring. But your body is incredibly resilient. With the right moves, we can get that strength and mobility right back.
Here is a game plan to make you bulletproof from the ground up
1. Build the Foundation The Chair Squat
Before we conquer the floor, we master the chair. The squat is the absolute king of lower body movements because it targets your glutes, quads, and hips all at once.
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How to do it: Stand in front of a sturdy chair, feet shoulder-width apart. Keep your chest proud and your core tight. Sit your hips back and down until your glutes just touch the seat, but don't fully sit down!
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The Gilad Secret: Drive through your heels to stand back up, squeezing your glutes at the top. Do 3 sets of 10 to 12 repetitions.
2. Open the Hips: The Supported Lunge
Getting off the floor requires a split stance strength. If your hips are tight, your knees take all the pressure. We need to open those hips!
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How to do it: Stand next to a wall or a solid piece of furniture for balance. Take a comfortable step forward with your right foot. Slowly lower your back knee toward the floor, going only as deep as your body safely allows.
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Form check: Keep your front knee directly over your ankle, never let it shoot past your toes! Push back up to the starting position. Do 8 to 10 on each side.
3. Practice the Movement: The Step-by-Step Floor Get Up
We don't just jump off the floor; we use a system. Practicing the actual sequence builds what we call muscle memory.
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How to do it: Use a sturdy couch or chair for support. Lower yourself down to one knee, then the other, until you are seated.
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To get up: Turn over onto all fours. Bring your strongest leg forward into a lunging position, place both hands on the sturdy chair or your thigh, push through that front heel, and stand tall! By practicing this safely with support, you remove the fear and build incredible functional power.
Consistency is Your Superpower
Remember, Janet, you didn't lose this mobility overnight, and you won't double it by tomorrow. But if you practice these movements just three times a week, you will be amazed at how much lighter and stronger your hips and knees will feel in just a few short weeks.
Keep moving, listen to your body, and let's keep those bodies in motion together!
Team Gilad
If you have a question for Team Gilad click the button below.
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Quick Tip
💡Quick Tip: 3 Ways to Shift Your Age Beliefs Today:
- Change Your Vocabulary: Instead of saying, "I'm too old for this," try saying, "I'm learning a new way to do this."
- Focus on "Can," Not "Could": Stop comparing what you can do today to what you could do 20 years ago. Focus on the strength you are building right now.
- Stay in the Family: Surround yourself with people who inspire you. That is why our community is so important. We prove to each other every day that the "golden years" are meant for motion, not for sitting on the sidelines.
Remember, aging isn't a loss of youth; it’s a new stage of power and opportunity. Let’s keep showing the world what "pro-longevity" really looks like.
Keep those bodies in motion!
-Team Gilad
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.
48 Hours to Youthful Energy: How Choline Can Rebuild Your Body's Power Grid
Source: ScienceDaily / Leibniz Institute on Aging—Fritz Lipmann Institute (FLI) / Nature Communications (Published: June 11, 2026)
Lead Researcher: Dr. Maria Ermolaeva, PhD, Head of the Ermolaeva Group at FLI
Article Summary
For decades, cellular aging research assumed that genetic damage inside mitochondria (the cell's powerhouses) was the primary cause of age-related physical decline and fatigue. A study published in Nature Communications has uncovered a previously hidden, non-genetic driver of cellular aging that is highly reversible through simple dietary adjustments: the decline of a crucial membrane lipid called phosphatidylcholine (PC).
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The Mitochondrial Power Grid: Mitochondria must remain flexible and physically connected to work efficiently. They constantly merge together in a process called "mitochondrial fusion," forming interconnected energy grids that allow cells to share resources, distribute energy, and repair damaged components.
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Membrane Rigidness and Decay: Phosphatidylcholine is the primary lipid that keeps mitochondrial membranes flexible. The study discovered that the body's natural synthesis of PC declines with age. As PC levels drop, mitochondrial membranes become stiff, fragmented, and unable to fuse, causing the cellular "power grid" to break down.
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Reversing Cellular Age in 48 Hours: When researchers supplemented aging models with dietary phosphatidylcholine or its chemical precursor, choline, the mitochondrial networks completely recovered, restoring youthful cellular energy production and metabolic flexibility within just two days.
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The Menopause Energy Drop: The researchers also noted that women experience their sharpest relative decline in PC synthesis during menopause, offering a biological explanation for the systemic fatigue and energy drops frequently reported during this transition.
Actionable Takeaways
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Increase Choline and PC-Rich Foods: Support your cellular energy grids by incorporating whole foods rich in choline and phosphatidylcholine into your daily diet. High-quality sources include whole eggs, wild-caught fish, poultry, soybeans, sunflower seeds, and cruciferous vegetables (like broccoli and Brussels sprouts).
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Recharge Cellular Power Grids: Understand that daily physical stamina is directly tied to mitochondrial health. Combining clean, nutrient-dense eating with regular physical exercise optimizes mitochondrial fusion and overall metabolic rate.
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Target Menopausal Fatigue Biochemically: For women experiencing post-menopausal or menopausal fatigue, focusing on dietary choline or high-quality phosphatidylcholine supplementation can help naturally restore mitochondrial membrane flexibility and boost daily energy levels.
Relevance to Gilad's Baby Boomer Audience
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Provides a Concrete Solution to Fatigue: Physical fatigue and declining daily energy are among the most common complaints of older adults. This study moves the conversation past vague advice, offering a clear molecular explanation for why energy drops and proving that it can be reversed in as little as 48 hours.
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Actionable and Simple Dietary Changes: Unlike complex clinical anti-aging therapies, the solution presented in this study is simple and highly accessible, increasing dietary choline through whole foods like eggs and fish. This makes the science instantly applicable for readers.
Source: Scientists discover a hidden cause of aging cells that can be reversed
Team Gilad
ASK NICOLE
Fuel Your Strength at Every Age: Welcome Nicole Holness, RDN, as our newest contributor to Team Gilad! 💪🥗
For decades, Team Gilad has helped you stay active, strong, and energized. But as we age, changes in recovery, energy, muscle maintenance, and joint health can make staying at the top of your game more challenging.
The good news is that nutrition is a powerful tool to influence how we live. It supports strength, metabolism, heart health, and long-term vitality. That’s why we’re excited to welcome Nicole Holness, MS, RD, CDN, as Team Gilad’s new nutrition contributor!
In upcoming newsletters, Nicole will share actionable guidance on:
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Nutrition for muscle strength, healthy aging, and steady energy
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Key nutrients for bone health, mobility, and joint support
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Everyday ways to help reduce inflammation
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Smart nutrition for heart health, cholesterol, and blood sugar balance
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Optimizing digestion and nutrient absorption
Nicole’s goal is to make nutrition feel clear and useful—never restrictive or driven by fads.
We’d love to hear from you! What nutrition questions are on your mind regarding healthy aging, protein, supplements, or workouts?
Submit your question for Nicole here
Please join us in welcoming Nicole as a Team Gilad contributor.
You can learn more about Nicole here: https://holnessnutrition.com/
Nicole is a registered dietitian nutritionist, clinical expert, and culinary professional. With an extensive background in medical nutrition, she translates complex science into practical strategies for metabolic health, inflammation reduction, and longevity.
Her approach blends evidence-based nutrition with real-world practicality to support your workouts, recovery, and independence.
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Is a botanical formula designed for individuals who want to feel sharp, energized, and consistent throughout the day.
At the core of this blend is
- Shilajit Extract (30:1), traditionally used to support natural energy levels and overall vitality. It’s combined with
- Ashwagandha Root Extract (30:1), a well-known adaptogenic herb that supports balance and daily performance. Together, these ingredients create a solid foundation for maintaining normal focus, stamina, and a steady sense of well-being. To further enhance the formula,
- Tongkat Ali Root Extract (300:1) is included to support physical performance, drive, and endurance, making it especially appealing for active individuals and demanding routines.
- Sea Moss Extract (20:1), sourced from Chondrus crispus, complements the blend with naturally occurring compounds that support overall wellness. This combination of concentrated extracts is designed to work synergistically, helping you stay productive, maintain clarity, and keep up with a fast-paced lifestyle.
Shilajit Adaptogen Complex is an excellent choice for students, professionals, and individuals in high-focus careers who rely on sustained energy and normal mental clarity throughout the day. Whether you're navigating long study sessions, high-pressure work environments, or performance-driven routines, this formula supports your daily rhythm without unnecessary complexity. Easy-to-take capsules make it simple to integrate into your routine, providing consistent support for those who expect more from their supplements.*
Ingredients:
- Shilajit Extract 30:1 (Asphaltum) (Stone) 400mg,
- Ashwagandha Root Extract 30:1 (Withania somnifera) 100mg,
- Sea Moss Extract 20:1 (Chondrus crispus) (Algae) 100mg,
- Tongkat Ali Root Extract 300:1 (Eurycoma longifolia) 100mg,
- Olive Oil, Nu-FLOW®, Cellulose
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*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
New Additions
MOTIVATION
This Week's Recipe
3 Quick Recipes for Hot Summer Days
Watermelon, Feta, and Mint Skewers
This classic sweet-and-savory combination is incredibly hydrating and takes only minutes to assemble.
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Ingredients: Cube-cut watermelon, cubed feta cheese, fresh mint leaves, and an optional drizzle of balsamic glaze.
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Instructions: Thread a cube of watermelon, a mint leaf, and a cube of feta cheese onto small wooden skewers. Arrange them on a platter and drizzle lightly with a thick balsamic reduction right before serving.
Frozen Yogurt Berry Bark
A cool, creamy treat packed with protein and antioxidants that you can keep in the freezer for an instant cooldown.
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Ingredients: 2 cups of plain or vanilla Greek yogurt, 1 tablespoon of honey or maple syrup, and a handful of mixed fresh berries (raspberries, blueberries, and sliced strawberries).
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Instructions: Line a baking sheet with parchment paper. Mix the yogurt with the honey, then spread it evenly across the sheet to about a 1/4-inch thickness. Scatter the fresh berries over the top, pressing them down gently. Freeze for at least 2 to 3 hours until completely firm, then break or cut into shards.
Cucumber Avocado Gazpacho Shooters
A chilled, savory blend that is incredibly refreshing and loaded with healthy fats and hydration.
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Ingredients: 1 large English cucumber (peeled and chopped), 1 ripe avocado, a small squeeze of fresh lime juice, a handful of fresh cilantro, a splash of cold water, and a pinch of salt.
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Instructions: Place all the ingredients into a blender and process until completely smooth. Adjust the thickness with a little more cold water if needed. Chill in the refrigerator for a few minutes, then pour into small glasses and garnish with a thin cucumber slice.
Thank you for doing this! I’ve been praying for all of you.
Thank you so much for your prayers and kind thoughts. We sincerely apologize for the delay in getting back to you. Our entire team is slowly getting back on track following this shocking and heartbreaking event, and we truly appreciate your patience and understanding during this time.
Warmly,
Team Gilad