SHOULD WOMEN INCREASE TESTOSTERONE?WHY AND HOW…

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Maybe one of the greatest achievement of modern medicine is the increased lifespan of the human population. Our challenge is to improve and increase our quality of life while we live longer. One challenge we have is improving bone health.

Osteoporosis is the most prevalent metabolic bone disease that affects half the women and one third of men, typically, in the sixth and seventh decade of life. Osteoporosis is characterized by uncoupled bone resorption that leads to low bone mass, compromised microarchitecture and structural deterioration that increases the likelihood of fracture with minimal trauma. These fragility fractures lead to disproportionally high mortality rate and a drastic decline in quality of life for those affected.

A survey showed that more than half of women aged 60–70 years will suffer from postmenopausal osteoporosis. Therefore, advancing the age threshold for research, observation and intervention is helpful to prevent and treat osteoporosis. Females aged 40–60 years are experiencing a special period in which we gradually transition from the childbearing period to menopause; in this period, ovarian function declines, hormone secretion changes the balance between bone absorption and bone formation is destroyed, bone loss accelerates, and the incidence of osteoporosis increases. Multiple studies show that the decrease in testosterone may be closely related to this process.

As we age, the amount of testosterone produced by the cells decreases. So why is that relevant to women? By the age of sixty, the average women will have lost nearly 50% of her testosterone supply. In addition, other factors (such as stress, lack of sleep, physical inactivity, the use of prescription medication and drinking) can cause testosterone levels to drastically decline. Although there is a growing awareness of the vital role testosterone plays in a man’s overall health, the vast majority of men still don’t recognize the key symptoms of testosterone deficiency.

Testosterone Deficiency & Symptoms:

Testosterone deficiency symptoms include depression, fatigue, low sex drive, irritability, loss of facial/body hair, thinning and/or wrinkling of skin, weight gain, and the weakening of both bone and muscle tissue. Eventually, imbalances of testosterone can set the stage for the development of more serious disease. Low testosterone levels can also disrupt the body’s blood sugar metabolism, leading to obesity and diabetes. Chronic deficiencies also promote the early onset of osteoporosis and heart disease.

Benefits of Testosterone Support Supplementation

• testosterone supplements can increase your sex drive

• testosterone supplements increase muscle while decreasing fat

• testosterone supplements improve energy levels

Testosterone can increase bone density.

Natural Vitamin Sources

There are a lot of people who do not have enough natural vitamin sources in their diet and therefore suffer from a deficiency of one or more vitamins. Obviously, it is possible to buy vitamin supplements to help overcome any deficiencies but for the majority of people it should be possible for them to obtain the majority of their recommended daily allowance of vitamins from natural vitamin sources. The key to gaining the correct amount of vitamins from natural vitamin sources is to eat a healthy and balanced diet. 

There are certain diets, such as vegetarian, that provide a limited number of natural vitamin supplements and therefore a supplement may be necessary. Also, the intake required of these natural vitamin sources at certain periods may need to be increased and a supplement may be the best option. It is important to be aware of each of the different types of vitamins and their best natural vitamin sources so that a person can incorporate as many of these as possible into their regular diet. Water soluble vitamins cannot be stored in the body and need to be replenished on a daily basis so it is natural vitamin sources for these vitamins that are the most essential to know. 

• Natural vitamin B1 sources are brewer’s yeast, whole grains, blackstrap molasses, brown rice, organ meats, egg yolk

• Natural vitamin B2 sources are brewer’s yeast, whole grains, legumes, nuts, organ meats, blackstrap molasses

• Natural vitamin B3 sources are lean meats, poultry & fish, brewer’s yeast, peanuts, milk, rice bran, potatoes

• Natural vitamin B4 sources are egg yolks, organ meats, brewer’s yeast, wheat germ, soybeans, fish, legumes

• Natural vitamin B5 sources are organ meats, egg yolks, legumes, whole grains, wheat germ, salmon, brewer’s yeast

• Natural vitamin B6 sources are meats, whole grains, organ meats brewer’s yeast, blackstrap molasses, wheat germ

• Natural vitamin B7 sources are egg yolks, liver, unpolished rice, brewer’s yeast, sardines, legumes, whole grains

• Natural vitamin B8 sources are whole grains, citrus fruits, molasses, meat, milk, nuts, vegetables, brewer’s yeast

• Natural vitamin B9 sources are dark-green leafy vegetables, organ meats, root vegetables, oysters, salmon, milk

• Natural vitamin B12 sources are organ meats, fish, pork, eggs, cheese, milk, lamb

• Natural vitamin B13 sources are root vegetables, liquid whey

• Natural vitamin B15 sources are brewer’s yeast, rare steaks, brown rice, sunflower, pumpkin & sesame seeds

• Natural vitamin B17 sources are whole kernels of apricots, apples, cherries, peaches, plums

• Natural vitamin C sources are citrus, cabbage family, chilli peppers, berries, melons, asparagus, rose hips.

As you can see, it’s fairly easy to include foods that naturally increase testosterone. So what would a simple testosterone increasing diet look like?

Here’s a sample menu:

3 day sample meal plan

Day 1

  • Breakfast: Coconut smoothie with grapes and two scrambled eggs
  • Lunch: Grilled chicken thighs, mixed salad with green leafy vegetables seasoned with olive oil
  • Dinner: Steamed oysters with sweet potato fries and a handful of Brazil nuts

Day 2

  • Breakfast: Egg muffins with broccoli and kale
  • Lunch: Tuna and avocado sandwich with whole-wheat bread
  • Dinner: Cauliflower rice with turkey

Day 3

  • Breakfast: Scrambled eggs with avocado and chives
  • Lunch: Lettuce wraps with chicken and vegetables
  • Dinner: Fajita bowl with potatoes, brown rice, chicken, and ricotta cheese

Why You Don’t Get Enough Protein…Why You Should… How to Get More….

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Photo Credit: Alice Pasqual

We all know that protein is important. It’s one of the 3 building blocks of our diet. But protein can get a bad name.

Think about it, we often stop eating so much due to cholesterol fears, fat fears, blood pressure fears, even diabetes fears sometimes. If you’ve gone through cancer treatment or are on medication for something like high blood pressure, your doctor may have told you to eat less meat and more beans. Lots of us turn to veganism or vegetarianism trying to control illness or to lose weight.

But look around, look at the uptick in protein-based diets. Like keto or low carb. Why are they so popular? Even a completely meat based diet is gaining popularity. What’s interesting about that one is this recent Harvard study of 2,029 animal-based diet participants (2). It showed that all the participants experience better overall blood test scores, better digestion, and improved mood and quality of life across the board. More and more studies in general show that folks are noticing better quality of life from focusing on protein rather than carbs.

Photo by Lily Banse on Unsplash

Keep reading for the real lowdown on different types of protein and why some might be better for you than others.

Now no one is telling you to jump the carb ship. Your sandwich is safe! But maybe add some meat rather than peanut butter?

But No! I can’t eat meat! I eat chicken and fish, though. Okay, guess what, chicken and fish is meat. Meat is from an animal. So, if you eat those you eat meat. Breathe ❤️..

Or…I lost my taste for it. Question: did you lose your taste or did you gain a craving for processed carbs?

Or, I’m eating for the planet! I’m a vegan! Okay, good for you. Unless you eat a completely whole foods diet you eat a high processed food diet. Those factories are destroying our planet. Eat good quality meat from a regenerative farm to spend less money and support rebuilding our planet.

NOTE: This isn’t really where Beyond Meat or Morning Star Foods are made, but it’s close.
Photo by Kouji Tsuru on Unsplash

Or, be bigger than your excuses. Or at least admit those are excuses. There, I said it.

Now, why say all that? Let’s look at the difference between Meat protein and Plant Protein:

Nutrition of Plant Protein vs. Animal Protein

 Per 100 Grams CHICKENTOFUBEANSALMONDS
Calories158 calories83 calories132 calories579 calories
Protein32 grams10 grams9 grams21 grams
Fat3 grams5 grams0 grams50 grams
Carbohydrate0 grams1 gram24 grams22 grams


Let’s take a look. You can see you can get protein from both sources, right? But look at the difference in calories, amount of protein, and the other macronutrients. Around 150-200 calories is about the average for 100g or 3 ounces of meat. Or tofu, say. But beans and nuts? 100g of beans is about half a cup. That’s 9 grams of protein plus 24g grams of carbs. Or nuts? That’s a big 579 calories in about an entire 1.5 cups of those high in fat little morsels. Plus carbs.

And that doesn’t take into account for fiber in plants. While fiber is a great thing, it also blocks full absorption of foods, or anything close to it.

Then the massive amount of plant fat that is by nature inflammatory. Now a little to a moderate of that is fine. That’s true for anything, right? That makes sense! But more than that isn’t moderate or natural for our bodies. Too much of anything isn’t good. This study (2) illustrates that keeping the ratios of the 2 main recommended types of fat to lower plant fat and higher fat from things like wild fish definitely decreases inflammation. And while your doctor may tell you to avoid saturated fat at all costs, that’s a huge generalization (which doctors are known to do, it’s easier to tell you not to do something than to believe you can read and make decisions).

Saturated fat from unprocessed foods like grass-fed meats, pastured eggs, and grass-fed dairy products are high in Omega 3 fats, plus a fatty acid called CLA (conjugated linoleic acid). Even regular (factory) dairy is high in CLA. CLA isn’t found in plant products. CLA is important, especially over 50. It’s only found in beef, chicken, fish, and dairy products. It’s highest in grass-fed and pastured foods. You can purchase as a supplement, but research shows that it’s best to consume from animal products (meat, eggs, dairy). There’s very little that shows it’s effective as a supplement. CLA is linked to increased muscle mass, decreased body fat through better calorie burn, and other health improvements.

Grass-fed/finished Beef Vs. Grain-fed/finished Beef

grass-fed-beef-benefits
This chart shows the ratio of omega-6 to omega-3 fatty acids in grass-fed vs. grain-fed beef. Source: proteinpower.com

What does that tell you?

“Excessive amounts of omega-6 polyunsaturated fatty acids (PUFA) and a very high omega-6 to omega-3 ratio, as is found in today’s Western diets, promote the pathogenesis of many diseases, including cardiovascular disease, cancer, and inflammatory and autoimmune diseases, whereas increased levels of omega-3 PUFA (a low omega-6/omega-3 ratio) exert suppressive effects. In the secondary prevention of cardiovascular disease, a ratio of 4/1 was associated with a 70% decrease in total mortality. A ratio of 2.5/1 reduced rectal cell proliferation in patients with colorectal cancer, whereas a ratio of 4/1 with the same amount of omega-3 PUFA had no effect. The lower omega-6/omega-3 ratio in women with breast cancer was associated with decreased risk. A ratio of 2-3/1 suppressed inflammation in patients with rheumatoid arthritis, and a ratio of 5/1 had a beneficial effect on patients with asthma, whereas a ratio of 10/1 had adverse consequences.” (2)

PUFAs are found in seed and vegetable oils, the more processed the more inflammatory. If you have inflammation issues from any source, especially enough that you’re taking anti inflammatories, it makes sense to decrease inflammation from outside sources? Yes? You can easily do that through choosing less plant fats from extracted sources for cooking. Choose less corn, canola, and other seed oils. Choose avocado or olive instead as both those are monosaturated (omega 3, what you want). Coconut oil works fabulously well, it has a high smoke point too, and is flavorless.

So, my loves, what’s the easiest way to increase protein?

To add an extra 20g of protein think in terms of easy and something you can spread throughput the day. Buildup.

Protein Powder is excellent for this. Any protein powder will provide about 20g of protein per serving. Those are about 1/4c.

That means adding 1 TABLESPOON THREE TIMES/DAY EITHER IN ADDITION TO WHAT YOU’RE EATING NOW OR TO SUB FOR SOMETHING THAT DOESN’T QUITE SERVE YOUR GOALS, WAIST LINE, OR FUTURE INDEPENDENCE. That’s it. Easy.

Like, say, a slice of bread. Believe it or not, often the calories are close: 70-150 calories or even more in a slice of bread. 3oz chicken breast, any lean beef or pork, plus most fish fall in that calorie range. That’s 20g of protein or more or a slice of bread.

How Much Protein Do I Need?

An easy rule of thumb is half your bodyweight in pounds. 1g per kg.

The bare minimum suggested by the Council on Aging is 100g per day. So that’s the goal. If you’re not there now, it’s okay. Most of us aren’t consuming nearly enough.

Plus, that 100g is a goal. We can build up to it. If you use a protein powder it’s easy. Just use one serving as indicated on the package. Divide that over your meals and snacks. What lots of folks do is add it to their morning beverage. Most protein powders dissolve well.

How Do I Choose A Protein Powder?

There’s lots of powders on the market. Choose a low sugar one. Other than that, you’ll need to try a couple to see what you like best.

Not an endorsement.

Here’s a list of the most popular types:

-Whey-more like milk

-Casein-creamy and rich. Like whole milk

-Isolate-2% or skim milk

-Collagen or gelatin (grass-fed, both can be a bit difficult to digest). Made from skin and bones.

-Beef or chicken bone dried broth-taste is variable.

-Dried egg white powder (my personal fav)

Split pea or pea-look for a sprouted one if possible

-Vegan choices (tend to be lower in protein, you need more to reach your goal.

Soy

Hemp (whole ground seeds)

Flax (whole ground seeds)

Your best bet is to try some samples. That’s the low cost way to do it. Go to a health food store to find low cost samples to try. Don’t spend a lot of money on anything. I use collagen, gelatin, and a beef.

Conclusion…

I’m going to leave you with these thoughts about the relationship between low protein in senior and ability to maintain independence:

“Recent research suggests that older adults who consume more protein are less likely to lose “functioning”: the ability to dress themselves, get out of bed, walk up a flight of stairs and more. In a study that followed more than 2,900 seniors over 23 years, researchers found that those who ate the most protein were 30 percent less likely to become functionally impaired than those who ate the least amount.

While not conclusive (older adults who eat more protein may be healthier to begin with), “our work suggests that older adults who consume more protein have better outcomes,” said Paul Jacques, co-author of the study and director of the nutritional epidemiology program at Tufts University’s Jean Mayer USDA Human Nutrition Research Center on Aging (3).”

Now if those odds aren’t enough what is? A 30% less chance of falls, maintain muscles easier, balance, better thinking and memory issues.

What do you think?

Stephanie Lewis is a certified coach in multiple areas relating to fitness and health. She has a particular interest and multiple certifications in Agelessness and areas related to throwing your chronological age out the window. She’s in her 60s, with over 25 years of experience.

Lennerz BS, Mey JT, Henn OH, Ludwig DS. Behavioral Characteristics and Self-Reported Health Status among 2029 Adults Consuming a “Carnivore Diet”. Curr Dev Nutr. 2021 Nov 2;5(12):nzab133. doi: 10.1093/cdn/nzab133. PMID: 34934897; PMCID: PMC8684475

DiNicolantonio JJ, O’Keefe JH

Importance of maintaining a low omega–6/omega–3 ratio for reducing inflammation

Open Heart 2018;5:e000946. doi: 10.1136/openhrt-2018-000946

Adela Hruby, PhD, MPH, Shivani Sahni, PhD, Douglas Bolster, PhD, Paul F Jacques, DSc, Protein Intake and Functional Integrity in Aging: The Framingham Heart Study Offspring, The Journals of Gerontology: Series A, Volume 75, Issue 1, January 2020, Pages 123–130, https://doi.org/10.1093/gerona/gly201

Unleashing the Power of Neuroplasticity for Balance and Agility

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Neuroplasticity is a fascinating concept that has been studied for decades. It describes the ability of the brain to change and adapt in response to new information and experiences, which can be especially beneficial when it comes to balance and agility. Here, we’ll look at the basics of neuroplasticity and how it can help adults improve their balance, agility, and fall prevention through physical exercise.


How Neuroplasticity Works
Neuroplasticity is based on the idea that our brains are malleable and can be changed by our experiences. The brain is composed of billions of neurons, which are specialized cells responsible for sending signals throughout our bodies. When we learn something new or experience something new, these neurons form pathways in the brain that help us store and recall information more easily in the future. This process happens all over the brain, but it is most noticeable when it comes to learning physical activities such as walking or riding a bike.

The Brain Hemispheres
It’s also important to note that our brains have two hemispheres – left and right – each of which plays a specific role in movement control. The right hemisphere controls balance while the left hemisphere controls agility or speed-based movements. By engaging both hemispheres through physical activity, adults can increase their balance, agility, and fall prevention skills significantly.

Physical Exercise Benefits
Physical exercise is one of the best ways to activate neuroplasticity for improved balance, agility, and fall prevention. Activities like yoga or tai chi require focused attention on breathing patterns as well as body positions – this kind of practice helps strengthen neural pathways in both hemispheres simultaneously which leads to increased functionality across multiple systems in the body including balance control systems like proprioception (the awareness of your body’s position in space). Additionally, strength training exercises help build muscle mass which further increases stability while performing daily activities like walking up stairs or getting out of bed without help from an assistant device.


Neuro plasticity has incredible potential when it comes to improving balance and agility among adults. By engaging both brain hemispheres through physical exercise such as yoga or tai chi along with strength training exercises adults can gain better control over their bodies while reducing their risk for falls due to lack of coordination or decreased stability associated with aging muscles. With regular practice adults can achieve greater overall mobility along with improved safety measures for everyday tasks.

Need exercise inspiration from a NASM certified functional aging specialist? Follow my socials:

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Stephanie Lewis is a 30 year fitness professional. She’s a retired special education teacher, married to her college sweetheart, and a proud mom.

Proteins and Healthy Aging: The Importance of Getting Plenty of Protein | The Longevity Blueprint

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As people age their dietary needs change. For those over 50, a high-protein diet is essential for maintaining good health and preventing age-related diseases. Protein is an important macronutrient that helps build and repair muscle, bones, and other tissues. It also helps to regulate hormones, enzymes, and other bodily functions.

Muscles need protein to grow!

As you age, your body needs more protein than ever before. Eating a diet that is low in protein can put your health at risk and leave you feeling fatigued and weak. And while vegan diets are often associated with healthy living, they can be lacking in important proteins and other nutrients if not done properly. Let’s take a closer look at why getting enough protein is so important and how to easily add it to your diet.


The Benefits of Protein
Protein plays an important role in supporting the structure of our cells, tissues, organs, and muscles. It’s also essential for healthy bones and teeth, as well as repairing tissues damaged from injury or illness. In addition, adequate amounts of protein are needed for the production of enzymes which help our bodies digest food and carry out metabolic reactions. Without these enzymes, our bodies would not be able to absorb or use the nutrients we eat. Finally, protein helps us feel full longer after eating a meal which can be helpful in weight control efforts.

Risks of Low Protein Diets
When someone eats too little protein over an extended period of time, their body may start breaking down its own muscle for fuel leading to muscle wasting known as cachexia or sarcopenia. If ignored for long enough this condition can lead to serious illnesses like heart failure due to weakened cardiac muscles or respiratory failure due to weakened breathing muscles. A low-protein diet may also cause fatigue and weakness due to a lack of energy sources from high-quality proteins such as eggs, meat, poultry, fish, dairy products.

Further, as people age, their dietary needs change. For those over 50, a high-protein diet is essential for maintaining good health and preventing age-related diseases. Protein is an important macronutrient that helps build and repair muscle, bones, and other tissues. It also helps to regulate hormones, enzymes, and other bodily functions.

What’s a high protein diet?

A high-protein diet for those over 50 should include lean meats, fish, eggs, and dairy. These foods are rich in essential amino acids, which are the building blocks of proteins. Eating a variety of these foods will ensure that you get all the essential amino acids your body needs.

It is important to stay hydrated. Drinking plenty of water throughout the day will help to keep your body functioning properly. It is also important to limit your intake of alcohol and caffeine, as these can interfere with your body’s ability to absorb nutrients.

In addition to eating a variety of high-protein foods, it is important to eat the right amount for your age and activity level. For those over 50, the recommended daily intake of protein is 1 grams per pound of body weight (CDC, ACSM)

As we grow older nutrient absorption decreases as our stomach enzymes decrease with age. That means nutrient availability must increase.

By following a high-protein diet and eating a variety of fruits and vegetables, those over 50 can maintain good health and reduce the risk of age-related diseases. Eating the right amount of protein and getting enough vitamins and minerals will help to keep your body functioning properly and help you stay healthy as you age.

Oh Yum!
  1. As we age, it becomes increasingly important to make sure we’re getting enough protein in our diets
  2. A lack of protein can lead to a number of health risks
  3. Animal proteins are the best source of protein, providing all the essential amino acids our bodies need
  4. Protein is essential for maintaining muscle mass and preventing age-related muscle loss
  5. Protein also helps keep us feeling fuller longer, making it easier to maintain a healthy weight
  6. Some good sources of animal protein include beef, pork, chicken, fish, eggs, and dairy products

Stephanie Lewis is a 30 year certified fitness and nutrition, professional

Hormones and Weight Loss Over 50: how to finally drop the weight!

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Are you struggling to lose weight as you age? Here’s how your hormones can play a role – and what you can do about it.

As we age our bodies go through a lot of changes. One of the biggest changes is how our hormones can affect our nutrition needs. For women over 50, understanding how your hormones interact with food and how that impacts your macros and carbohydrates can be essential for maintaining a healthy weight and lifestyle. Let’s take a look at what you need to know about nutrition and hormones over 50.


The Role of Estrogen
Estrogen is a hormone produced by the ovaries that helps regulate certain functions in the body, such as body temperature and metabolism. Estrogen plays an important role in determining what types of nutrients your body needs to function properly. After menopause, estrogen levels decline significantly and this can lead to issues with weight gain and increased risk of heart disease. In order to maintain a healthy weight, it’s important to understand how estrogen interacts with nutrition over 50.

Carbohydrates & Starch Intake
It is important to note that after menopause, carbs become less efficient in terms of energy production; therefore, it’s important to focus on complex carbs like fruits, vegetables, nuts, beans, etc., rather than simple carbs like white bread or pasta. Additionally, starch intake should be kept low since starches are converted into sugar quickly in the body which can lead to high blood sugar levels. And, since our risk of diabetes increases after menopause, it really behoves us all to decrease starch and focus on fiber.

Weight Loss Over 50
When it comes to weight loss over 50, the key is understanding your unique hormonal needs and making sure you are eating foods that will help support those needs while also providing enough energy for regular exercise. Eating plenty of lean proteins (e.g., beef, chicken or fish), healthy fats (e.g., avocados, good saturated fats, olives, coconut), complex carbohydrates (e.g., beans, fruits, veggies ), will ensure you get all the nutrients your body needs without consuming too many empty calories from starches such as processed foods or added sugars. Additionally, regular physical activity is essential for managing insulin levels which helps promote weight loss as well as reduce stress levels and improve overall health and wellbeing over 50!

In Sum…
Understanding how hormones interact with food is key when it comes to maintaining a healthy diet over 50. By focusing on complex carbohydrates rather than simple ones like white bread or pasta as well as limiting starch intake while increasing lean proteins, healthy fats, fiber-rich foods and regular physical activity – you can ensure that you are getting all the nutrients your body needs while avoiding empty calories which could cause weight gain over time! Thanks for reading – we hope these tips help you manage your nutrition successfully over 50!

Stephanie Lewis an online health and fitness coach who specializes in inflammation reduction, and other issues related to aging. She’s been married to her college sweetheart for 38 years and is the mom of an amazing physicist as well as foster dogs.

US Big Pharma Made How Much Last Year??!!

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Big Pharma made 1.2 billion last year. We are sicker than ever!!

Our prescription addiction

It’s no secret that Americans are taking more prescription medications than ever before. According to the Centers for Disease Control and Prevention, the number of prescriptions filled in the United States has increased by more than 50 percent since 2000. This alarming trend is having a serious impact on our health and wellbeing.

Prescription medications can be incredibly helpful in treating certain conditions, but they can also be dangerous if taken in excess or without proper medical supervision. Overuse of prescription medications can lead to serious side effects, including addiction, organ damage, and even death. In addition, many of these medications are expensive and can put a strain on our already strained healthcare system.

It’s important to remember that prescription medications are not the only way to treat medical conditions. There are many natural remedies and lifestyle changes that can be just as effective, if not more so, than prescription medications. Eating a healthy diet, exercising regularly, and getting enough sleep are all important steps to take in order to maintain good health. Additionally, even the thorniest mental and emotional disorders can be mitigated through lifestyle changes.

It’s time to take a step back and reevaluate our reliance on prescription medications. We need to be more mindful of the potential risks associated with taking too many medications and look for alternative treatments that can help us stay healthy and well.

Stephanie Lewis an online health and fitness coach who specializes in inflammation reduction, and other issues related to aging. She’s been married to her college sweetheart for 38 years and is the mom



of an amazing physicist as well as foster dogs. a

Choose Your Hard: Exercise vs. Prescription Medication

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The idea of taking prescription medication to treat a health issue is not always appealing, especially when there are other methods that can be used. Exercise is one of those methods, and it offers numerous benefits to your physical and mental health. So the next time you’re faced with a decision between taking prescription medication or choosing exercise, here’s why you should consider picking the harder option.


The Benefits of Exercise
Exercise has many positive effects on your physical and mental health, including better sleep and improved heart and muscle function. There’s no question that regular exercise can help reduce stress levels and improve mood by releasing endorphins in the brain. It also helps strengthen bones and muscles, boosting overall fitness levels. And if you’re looking for an even bigger challenge? Consider adding weight training or HIIT (high-intensity interval training) into your routine to help build strength and endurance even further.

The Downsides of Prescription Medication
Medications come with their own set of risks, including potential side effects such as nausea, dizziness, headaches, drowsiness, dry mouth, constipation, etc., depending on the type of drug prescribed. Some drugs can even lead to addiction or dependency if they are taken for too long or in high doses over an extended period of time. For these reasons alone it’s important to weigh the pros and cons before deciding which option is best for your individual situation.

Homer chose exercise!

Choosing Your Hard
It’s no secret that exercise isn’t easy—it takes dedication and hard work—but the rewards are well worth it! Taking prescription drugs might seem like the easier choice but remember: if you take them for too long or in high doses over an extended period of time then you could be putting yourself at risk for addiction or dependency issues down the road. With exercise, however, there are no risks—and plenty of rewards! So choose your hard wisely; pick exercise instead of prescriptions whenever possible.
Conclusion: In summary, when given a choice between prescription medication and exercise to treat a health issue consider opting for the harder choice—exercise! Not only does it offer numerous benefits to both your physical and mental health but it also comes with zero risk of addiction or dependency issues down the line like some medications do. So remember: choose your hard wisely—choose exercise!

Get Up, Grandma! 6 Reasons Why Retired Folks Shouldn’t Become Sedentary

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Get up and move, gramps!

Retirement is a chance to enjoy life after decades of work.

But it’s important to remember that with freedom comes responsibility — and for retirees, that means staying active and avoiding becoming sedentary. The health risks associated with lack of exercise are just too great to ignore. Here are six reasons why retired folks should stay off the recliner and on their feet.

Number one!
Fight Heart Disease – According to the American Heart Association, physical activity helps lower cholesterol levels and blood pressure while reducing fat storage around the waistline — all factors in preventing heart disease. In addition, regular exercise has been shown to reduce risk of stroke by up to 27 percent.

Number two
Improve Cognitive Function – Exercise increases brain-derived neurotrophic factor (BDNF), which promotes neurogenesis — the growth of new neurons in the brain. This can help improve cognitive function in older adults and may even reduce risk of Alzheimer’s disease or other forms of dementia.

Number three
Beat Stress – We all know how stressful life can be, especially during retirement years when dealing with health issues or financial difficulties. Fortunately, exercise is one of the most effective ways to manage stress levels naturally — it releases endorphins (the body’s natural feel-good chemicals) that help relieve stress and boost mood significantly.

Number four
Alleviate Depression – Exercise is a natural antidepressant; studies have shown that regular physical activity can reduce symptoms of depression as effectively as antidepressants drugs in some cases. It also helps boost self-esteem and confidence by promoting a sense of accomplishment for completing an exercise program or reaching a fitness goal.

Number Five
Increase Energy Levels – You may think that exercising would make you more tired, but actually it does just the opposite — regular workouts increase energy levels overall by improving circulation throughout your body and delivering more oxygen to your cells and tissues, giving them more energy so they can perform their functions better.

Number six
Enhance Quality Of Life – Last but certainly not least is quality of life — staying active helps maintain mobility so you can do all those things you love like gardening or golfing without feeling stiff or sore afterwards; plus it keeps you mentally sharp so you can stay involved in social activities with family and friends without feeling overwhelmed or confused easily by conversations or tasks at hand..


When it comes down to it, there’s no reason why retirees shouldn’t stay active during their golden years — from increased energy levels to improved mental clarity, regular physical activity offers countless benefits for continued good health and well-being long into retirement age . So don’t be fooled by stories about grandmas who spend all day in rocking chairs; instead get out there yourself for weight bearing and muscle strengthening exercises- your body will thank you!

Get Fit Over 50: It’s Never Too Late to Start!

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Growing older doesn’t have to mean growing sluggish. In fact, it’s never too late to start getting active and seeing the benefits of exercise, whether you’re in your 50s or your 90s! Let’s take a look at how you can get fit over 50, and why it’s important to stay active as you age.

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Exercising is incredibly important for people of all ages, but especially for those who are over 50. The benefits that come with staying active include improved cardiovascular health and increased muscle strength, which can help prevent falls and other common injuries in older adults. Additionally, regular physical activity helps reduce feelings of depression and anxiety and improves cognitive performance. All in all, exercise can help keep your mind sharp and your body functioning better as you age—so let’s get moving!

An individualized fitness plan is best when you’re just starting out with physical activity; this way, you can determine what types of exercises are right for your body and start building a routine based on activities that work well for you. For example, if running isn’t an option due to joint pain or other medical conditions, opt instead for low-impact cardio exercises like swimming or biking. You don’t have to jump into a strenuous workout plan right away either—start slow with something like walking or yoga before increasing the intensity of your workouts gradually.

If you’re having trouble getting started on an exercise plan on your own, consider working with a trainer who specializes in helping individuals over 50 get fit and stay healthy; they’ll be able to provide personalized advice based on your goals as well as any medical concerns that need to be taken into account when developing a workout routine. Working with a trainer also offers accountability—which is always helpful when trying out something new!

Staying physically active as we age is essential for maintaining our overall health and wellness. Exercising helps boost cardiovascular health, improve mental clarity, reduce depression and anxiety levels, build muscle strength, increase mobility—the list goes on! So why wait? It’s never too late to start exercising—and if you need help getting started on the right path towards fitness after age 50, don’t hesitate to consult a professional trainer today. Your future self will thank you!

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How to create a Game Plan to More Easily Reach Your Goals

If you have ever set goals before, but failed to achieve them, it may have been because you did not create a specific plan of action to accomplish those goals.

Taking the time to set goals is only part of the process of goal setting, and many people often overlook the other part, creating a plan!

Without a plan your goals remain incomplete. It’s like having a destination but without a map. Your goals tell you where you want to go in life, and your plan tells you how to get there.

A goal plan is simply a list of scheduled activities that you will do sometime in the future. These may include activities done over a series of days, weeks, months or even years depending on the type of goal you set for yourself.

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Your plan does not have to be completed perfectly the first time. Usually you will find that your first attempt at creating a goal plan will be vague and incomplete. Don’t worry this is ok. Plans should be flexible and so are likely to be constantly updated as you move towards completing your primary goal.

In your plan you should therefore create a series of steps you think you need in order to accomplish that goal. So think of it like baking a cake. Your ultimate goal is to make a cake (and eat it!), but the ingredients and the things you do with those ingredients are your plan. Once you complete the plan, you complete your goal.

Creating a goal plan is frequently overlooked, and many people discipline themselves to write their goals every day but create no plan! So make sure you take the time to decide where you want to go (your goals) and then create a plan that will tell you how to get there!

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In addition to your goal plan it is also a good idea to use visualization to help clarify in your mind exactly what you want to achieve. This can simply involve thinking about your goals, and imaging them as completed when you go to bed. You can do this for about 10 minutes (or longer if you want) before you fall to sleep, and you will be surprised at what a difference it makes in achieving your goals. One of the main reasons visualization before sleep is so effective, is that it provides easy access to the subconscious mind. Thereby allowing you to program your goals into your mind, increasing the likelihood you will accomplish them.

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