Apr 15

5 Daily Habits To Help Reverse Muscle Loss After 50

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After you hit 50, the rate of natural muscle loss begins to speed up, largely due to hormonal shifts. This decline is typically made worse by inadequate protein consumption and reduced physical activity levels, says Leon Veal, a level three personal trainer and head of nutrition and innovation at Styrkr. If left unaddressed, your metabolism, balance, and recovery can majorly suffer, making daily movement and long-term wellness more challenging to maintain. That said, there are certain daily habits that help reverse muscle loss after 50, and we’re here to share them.   1. Incorporate Protein Into Each Meal Make it your mission to add protein-packed foods—like eggs, Greek yogurt, cottage cheese, beans, fish, and chicken—to your meals. “Around 15 to 30 grams [of protein per meal] is a good target,” explains Mackenzie Burgess, RDN, nutrition partner at Butcher’s Bone Broth. “Collagen, [a protein found in bone broth and supplements], can also be important for aging adults, as we start to gradually lose collagen in early adulthood, and women can even lose as much as 30% of their skin’s collagen in the five years following menopause … Collagen may offer added support for skin elasticity and joint health. I always recommend […]
Apr 14

10 Best Chest Exercises for Men

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We’re here to pump you up with the best chest exercises for men. Indeed, no one argues with powerful pectorals and we’re not about to start. With these workout movements at your disposal, your chest muscles will be larger than life and harder than a board in no time at all. On that note, let’s dive into the 10 best chest exercises for men.   10 Best Chest Exercises for Men   1. Cable Cross-Over This is a popular chest workout for men at the gym that can be performed low-to-high or high-to-low. Both versions require a cable pulley machine. To execute low-to-high, set the machine to the lowest setting, attach a D-handle on both sides, and grab each handle with your palms facing up. Your feet should be shoulder-width apart, your back straight, your chest up, and your arms down and slightly bent at both sides. Next, bring both handles up and forward to eye level before returning them slowly to the starting position. Stick with lighter weights and lower reps. If you’re going high-to-low, set the cable pulley machine to the highest setting, and grab each handle using an overhand grip. Keeping your feet shoulder-width apart, extend each […]
Apr 13

Simple Habits That Can Protect Your Knees For The Next 10 Years

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Knees support almost all daily activities like walking, climbing stairs, performing exercises, and even standing up. Therefore, they tend to be the most frequently used and most susceptible parts of the body to injury. While there are many reasons for knee damage, the most common causes today are changes in lifestyle, sedentary behaviour, being overweight, and an increase in the number of sport-related injuries. Additionally, many knee problems seen today are closely linked to modern lifestyle patterns, making preventive care and early joint protection extremely important. Fortunately, protecting your knees does not always require complicated medical intervention and can be done by forming small, consistent habits that promote healthy joints, reduce the amount of wear and tear on them, and preserve mobility for many years to come.   Tips to maintain knee health   1. Maintain a Healthy Body Weight Excess body weight creates significant pressure on the knees. An additional kilogram of body weight increases the pressure on the knees by 2-3 times while walking and climbing stairs, and therefore, this can accelerate the wear of the cartilage. Maintaining a healthy weight through proper nutrition and regular exercise reduces the amount of stress on the knees, thus helping to […]
Apr 12

How To Improve Your Memory and Keep It Sharp

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Habits that support quality sleep, regular exercise, balanced nutrition and stress management can all help Memory changes can be a normal part of aging. But your everyday habits can help you stay sharp over time. “When it comes to memory and brain health in general, it’s most helpful to be proactive,” says neuropsychiatrist Drew Cumming, MD. Dr. Cumming shares practical tips for improving memory and beyond.   13 ways to improve memory To sharpen your mind and memory, focus on healthy habits related to sleep, movement, nutrition and stress management. Dr. Cumming dives into the specifics.   1. Move your body Exercise has been shown to improve sleep and reduce stress levels, both of which are closely tied to memory. Regular physical activity also gets blood flowing to your brain, which helps reduce inflammation over time. “Exercise is key,” Dr. Cumming says. “Sleep and exercise help decrease inflammation in the body. And over the long run, inflammation contributes to difficulty remembering things and other aspects of cognition and memory.” That doesn’t mean you have to pump iron every day. Consistency is key — so any type of movement you’ll keep coming back to, including walking and yoga, can help.   […]
Apr 11

Is your workout routine healthy or turning into an obsession?

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Working out every day is what many of us aim for, but can this habit slowly turn into an addiction? You might be surprised to know it can.   For many, just getting out of bed and making it to the gym can feel like a challenge. But on the other end of the spectrum are those who find it just as hard to stop. Even when their body is asking for rest, through injury, illness, or sheer exhaustion, they feel compelled to keep going. Taking a break doesn’t feel like an option; it feels like failure. While a lack of physical activity can certainly harm your health, constantly pushing your body without adequate recovery can be just as damaging. This kind of behaviour, often described as workout addiction, goes beyond discipline or dedication. It reflects an unhealthy relationship with exercise, where rest is neglected and the body’s limits are ignored, sometimes at the cost of both physical and mental well-being. Now, you might be thinking, in a culture that glorifies hustle, discipline, and no days off, working out every day is basically seen as the gold standard of health. So…   Can exercise actually turn into an addiction? Deepti […]
Apr 10

Stuck At The Same Weight? US Doctor Explains Why Diet And Exercise Alone Don’t Always Work

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Dr Thomas Paloschi, a US-based longevity physician, lists seven reasons you are not losing weight   Hitting a weight loss plateau can feel frustrating, especially when you are sticking to a healthy diet and staying consistent with exercise. Many people assume that eating less and moving more should always lead to steady results, but the human body does not work that simply. Several hidden factors can slow or even stall progress. Understanding why this happens is the first step toward making progress and finding a more effective approach to weight management. Dr Thomas Paloschi lists down the reasons you are not losing weight. In a post shared on Instagram, he writes, “Weight regulation is influenced by far more than diet and exercise alone. If progress has stalled, it is worth looking at the bigger picture: sleep quality, insulin resistance, food quality, ultra-processed food intake, daily movement outside the gym, medications, hormone shifts such as PCOS or menopause and overall metabolic health.”   Reasons You Are Stuck In A Weight Loss Plateau   1. You may be moving less without noticing You might unknowingly reduce your overall energy expenditure outside of workouts by being less active in daily life. This includes […]
Apr 09

5 Japanese concepts that can help stop overthinking, make you mentally stronger

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If you are someone who overthinks, this is for you. These Japanese concepts help you live mindfully and take a practical approach to solving life’s problems and achieving your goals.   There’s something that the Japanese are certainly doing right when it comes to building mental resilience. Their philosophical worldview is reflected in concepts that help you slow down, focus on the present, and adopt a more practical approach to life’s problems. Here are 5 Japanese concepts that can help you stop overthinking and live with more awareness.   1. Ikigai: A reason for being Ikigai is one of the most popular Japanese concepts that helps you stay focused on what truly matters; it could be the people you love, what you’re good at and what brings meaning and joy to your life. It focuses on the present and stops the mind from straying in different directions.   2. Kaizen: Continuous improvement Thinking about the future may worry you, but Kaizen is a Japanese concept that implies changing for the better through small actions. It’s an important reminder to not lose sleep over things that are out of your control; instead it focuses on taking small, steady steps everyday to […]
Apr 08

Strength Coach Reveals ‘Perfect’ Science-Backed Chest Workout to Build Muscle Faster

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The respected strength coach broke down his science-backed chest workout from top-to-bottom, hitting all areas of the key muscle.   For many gymgoers who place a heavy emphasis on weight lifting in their workout routine, a frustrating muscle to grow can be the chest. While it varies by individual, anyone who is having a tough time seeing consistent muscle growth in their chest or feels as though they’ve plateaued, there is some good news. Thanks to certified strength coach and founder of ATHLEAN-X, a leading science-based fitness brand, Jeff Cavaliere, the fix may be easier than anticipated. Cavaliere offered detailed instructions on how to fill in “gaps” in chest workouts, along with a science-backed breakdown of the best approach to your weight-lifting routine. He explains what the “perfect” chest workout should consist of, but why the baseline concept of hitting all areas (upper, middle and lower) will still leave out a few keys to optimizing your gym session.   Best Chest Workouts: Why Fitness Expert Says Many Approaches Lead to Plateaus Many gymgoers who focus on a specific muscle group or two during each gym session likely change up the exercises they do. Regardless, the main focus for chest workouts […]
Apr 07

How To Eat Rice The Right Way To Boost Gut Health, Nutritionist Explains

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From eating fermented rice to portion control, the nutritionist shared five ways in which the grain can boost gut health and prevent sugar spikes after meals   Social media is a great place to get both information and misinformation. You come across many certified nutritionists and also self-proclaimed diet experts. The first kind offers information backed by science, while the others simply post pictures of food items with a big cross on them. Over the years, you must have seen the internet turning rice – a staple grain in northern, eastern, western, and southern households – into the villain on your plate. Many claim it is loaded with carbs and causes blood sugar spikes in the body. But what if we told you that rice is not the devil, but rather that it is the way you eat it that prevents you from extracting its maximum benefits? Kavita Devgan is a nutritionist who has interned at Safdarjung Hospital in New Delhi. She recently shared two videos explaining how to eat rice properly so that it can boost gut health. “Rice is not the problem. You just need to learn how to eat it smartly,” she said.   Add Fat While […]
Apr 06

A guide to getting your mind, body and skin fit for summer

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Falling into bad habits during the winter months is so easy it almost seems as if waking up late, skipping yoga and falling behind on your skincare regimen was always your routine. And while longer, warmer days are welcome when spring arrives, it also means a harsh light is thrown on your lax behaviour. Adopting a healthier attitude to mind and body means now is the time to clean up your act and prepare for the warmer months ahead. Rather than a drastic overhaul that’s bound to be abandoned when it all seems too hard, setting yourself simple goals will not only seem achievable when your 6am wake-up call sounds, but also realistic. The smallest of changes to a routine can do wonders for your frame of mind, so think of these tips as starting points for a transformation that should stay with you long after summer is over.   Fit it in For personal trainer and yogi Shona Vertue, who counts David Beckham as a client, taking steps towards a better body means avoiding reactive workouts and focusing on tracking your results so you can see that what you have committed to is working. “What exercise practice would you […]
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