I rode a lot this week including in some rainy weather. With the weather improving, I was planning on doing longer rides Friday and Saturday. But my body went on strike Thursday night- I got some cold symptoms and a really bad case of the chills, including chattering teeth. I had to crank my electric blanket to high, and had a fistful night’s sleep. But sometimes around 4:00 AM the chills got better. I still had symptoms like headache and runny nose so I took yesterday and today off. Tomorrow is scheduled to be a short easy ride which I may do if I’m feeling better by then. This kind of thing has happened before when I got over enthused.You’re 72 Rich, not 27!
I am a Mechanical Engineer born in 1953, Ph. D, Stanford, 1980. I have been active in the mechanical CAE field for decades. I also have a lifelong interest in outdoor activities and fitness. I have had both hips replaced and a heart valve replacement due to a genetic condition. This blog chronicles my adventures in staying active despite these bumps in the road.
View all posts by BionicOldGuy
As Dr. Kristen Neff points out on in her bookSelf-compassion, life is complex and so are humans:
“Judgment defines people as bad versus good and tries to capture their essential nature with simplistic labels.
Discriminating wisdom recognizes complexity and ambiguity.”
Nothing is ever as simple as it seems. Things are never as good or bad as our brains think they are either.
So despite the voice in our heads that wants to judge everything in black-or-white, yes-or-no, good-or-bad terms… We must remember that life is a beautifully complicated mess.
Author F. Scott Fitzgerald once said:
The test of a first-rate intelligence is the ability to hold two opposed ideas in the mind at the same time, and still retain the ability to function.
One should, for example, be able to see that things are hopeless and yet be determined to make them otherwise.
This is my task for you today.
Is there a part of your life that feels black-or-white, and instead could use a bit of complexity?
Nothing is as simple as it seems.
Life is hard, and change is hard. AND you’re a good person who’s trying.
PS: Need guidance and accountability to reach your fitness goals? Nerd Fitness has helped 10,000+ humans over the last 8 years with 1-on-1 online fitness coaching.Click here for more details.
The Difference Between Cold-Pressed and Refined Oils
Oils play a crucial role in our diet, providing essential fatty acids, antioxidants, and fat-soluble vitamins. However, not all oils are created equal. One of the key distinctions is whether an oil is cold-pressed or refined. The difference in processing affects not only the nutritional value but also the taste, aroma, and overall health benefits of the oil.
Cold-Pressed Oils: The Purest Form
Cold-pressed oils are extracted through mechanical pressing without the use of heat or chemical solvents. The process typically involves crushing the seeds, nuts, or fruits and slowly pressing them to extract oil. Because the temperature remains low (usually below 49°C or 120°F), the oil retains its natural nutrients, enzymes, and antioxidants.
Benefits of Cold-Pressed Oils:
Nutrient-Dense: Since they are minimally processed, cold-pressed oils retain vitamins (such as vitamin E and K) and essential fatty acids.
Rich in Antioxidants: These oils contain natural antioxidants like polyphenols and tocopherols, which help combat free radicals and support overall health.
Better for Digestion: Cold-pressed oils are more easily digested and utilized by the body compared to refined oils.
Unaltered Flavor & Aroma: The natural taste and scent remain intact, making them ideal for dressings, dips, and finishing touches on meals.
Less Processing = Fewer Chemicals: No bleaching, deodorizing, or chemical extraction is involved, making these oils a cleaner and healthier choice.
Examples of Cold-Pressed Oils and Their Benefits:
Extra Virgin Olive Oil: High in monounsaturated fats and polyphenols, it supports heart health, reduces inflammation, and has strong antioxidant properties.
Coconut Oil: Contains medium-chain triglycerides (MCTs) that provide quick energy and support brain function. Also has antibacterial and antifungal properties.
Flaxseed Oil: A rich source of omega-3 fatty acids (ALA), beneficial for brain health and reducing inflammation. Best consumed raw.
Avocado Oil: High in monounsaturated fats and vitamin E, great for skin health and cardiovascular support.
Sesame Oil: Packed with lignans and antioxidants, known for its anti-inflammatory properties.
Refined Oils: Highly Processed for Shelf Stability
Refined oils go through extensive processing, including heat treatment, chemical solvents (such as hexane), bleaching, and deodorization to remove impurities, extend shelf life, and create a neutral taste. This process can strip the oil of essential nutrients and antioxidants, making it less beneficial for health.
Reasons Why Oils Are Refined:
To remove strong flavors and odors (creating a more neutral-tasting oil).
To increase the smoke point, making it suitable for high-heat cooking and frying.
To remove natural pigments and impurities, creating a lighter, clearer appearance.
To improve shelf stability by preventing oxidation.
Downsides of Refined Oils:
Nutrient Loss: The high heat and chemical processing destroy vitamins, antioxidants, and beneficial compounds.
Contains Residual Solvents: Some refined oils may contain traces of chemical solvents used in extraction.
More Susceptible to Oxidation: The refining process removes natural antioxidants, making these oils more likely to turn rancid and produce harmful free radicals when heated.
Examples of Refined Oils and Their Uses:
Canola Oil: Often genetically modified and heavily processed, canola oil is high in omega-6 fatty acids, which can contribute to inflammation if consumed in excess.
Vegetable Oil (Soybean, Corn, Sunflower): Highly processed and lacking natural nutrients, often used in processed foods and fast-food frying.
Refined Palm Oil: Used in packaged foods due to its long shelf life but often comes from unsustainable sources.
Refined Coconut Oil: Has a higher smoke point than virgin coconut oil but lacks some of the antimicrobial benefits.
Refined Sunflower Oil: Stripped of its natural vitamin E and prone to oxidation when heated.
Which One Should You Choose?
For Raw Consumption (Salads, Dressings, Drizzles): Always opt for cold-pressed oils like extra virgin olive oil, flaxseed oil, and avocado oil.
For Cooking (Low to Medium Heat): Virgin coconut oil and cold-pressed sesame oil work well.
For High-Heat Cooking: If you need an oil with a high smoke point, go for avocado oil or a naturally refined option like high-oleic sunflower oil.
Avoid highly processed oils (such as canola, soybean, and vegetable oil) whenever possible, as they lack nutrients and can contribute to inflammation.
By choosing cold-pressed oils over refined oils, you are opting for a healthier, more nutrient-dense option that provides real benefits to your body. While refined oils may be more convenient and longer-lasting, they come at the cost of lost nutrients and potential health risks. Investing in high-quality oils can make a significant difference in your overall health, supporting everything from brain function to heart health and inflammation reduction.
What I’m Wearing… The perfect pink blazer I’ve been on the hunt for a bold colored and slightly over-sized blazer and was so excited to finally find the perfect blazer of my dreams. Heads up: It runs a bit on…
Epigenetic Fitness: We’ve all heard the phrase “you can’t change your genes.” But what if we told you that the way you move, sweat, and train can actually influence how your genes express themselves?
Welcome to the world of epigenetic fitness — the emerging science of how exercise affects your DNA without changing the genetic code itself. It’s not science fiction. It’s cutting-edge biology with massive potential for your health, longevity, and performance.
Let’s dive into how epigenetics works — and how your workout routine can quite literally switch your best genes on.
🧬 What Is Epigenetics?
Epigenetics is the study of how your behaviors and environment affect the way your genes function. While your DNA sequence stays the same, epigenetic “tags” determine which genes are turned on or off.
These tags don’t rewrite your code — they influence it.
Think of your genome like a piano. Your genes are the keys. Epigenetics is the sheet music telling you which keys to press — and in what order. And exercise? It’s a powerful conductor that can rearrange that music.
🏋️ How Does Exercise Influence Your Genes?
Physical activity has been shown to create epigenetic modifications, especially in tissues like muscles, fat, and even the brain. When you work out, your body releases certain enzymes and molecules that influence gene expression.
Here’s what’s happening under the hood:
Methylation Changes: Exercise can add or remove “methyl groups” to parts of your DNA. These affect whether a gene is active or silent.
Histone Modification: Histones are proteins your DNA wraps around. Movement can alter how tightly DNA is packed, making it more or less available for gene expression.
Myokine Release: Muscles release these molecules during exercise, sending signals to your brain, immune system, and even your gut — triggering epigenetic changes.
🧠 What This Means for Your Health
Epigenetic fitness isn’t just about looking good — it’s about changing your biology from the inside out.
Here are a few mind-blowing benefits linked to exercise-driven epigenetic changes:
🔥 Improved Fat Metabolism Genes that help break down fat become more active with regular HIIT and resistance training.
🧬 Cellular Anti-Aging Exercise helps maintain the length of telomeres — protective caps on your DNA that shorten as you age.
🧠 Better Brain Function Certain workouts can trigger the expression of genes involved in neuroplasticity, memory, and learning.
🛡️ Disease Prevention Epigenetic changes from exercise may reduce the risk of cancers, type 2 diabetes, and even depression.
🏃 What Type of Exercise Is Best?
The great news? All exercise helps — but different styles affect different genes. Here’s a quick guide:
Workout Style
Epigenetic Benefit
HIIT (High-Intensity Interval Training)
Boosts fat-burning and longevity genes
Strength Training
Stimulates muscle-regenerating gene activity
Steady-State Cardio
Helps reduce inflammation-related gene expression
Yoga & Breathwork
May influence stress-related genes via the vagus nerve
🧬 Bonus Tip: Variety is key. Mixing cardio, resistance, and mindfulness-based movement gives you a full-spectrum epigenetic boost.
🥗 Lifestyle Factors That Support Epigenetic Fitness
Fitness alone is powerful, but when paired with healthy lifestyle choices, its effects are amplified:
Nutrition: Foods rich in antioxidants (like berries and leafy greens) support methylation.
Sleep: Deep sleep enhances DNA repair and hormonal balance.
Stress Management: Chronic stress can cause harmful gene expression — offset it with meditation or grounding.
Environmental Toxins: Avoiding processed foods and pollution can protect beneficial epigenetic changes.
🚀 The Future of Fitness Is Personalized
As epigenetic testing becomes more affordable, we’re moving into an era of bio-customized fitness. Soon, your training plan might be based not just on your goals — but on your genes and how they respond to different types of movement.
Until then? Know this: every workout you do is shaping your genetic future. You’re not just building muscle — you’re building a better biological blueprint.
✨ Final Thoughts
The power to influence your health doesn’t lie solely in your DNA — it lies in your daily decisions. Epigenetic fitness shows us that we are not stuck with the hand we’re dealt. We’re sculptors of our own biology. The brain’s ability to adapt and rewire—now being recognized as a powerful ally in physical training.
So lace up those shoes, hit that mat, or lift that weight — and remember: you’re not just working out. You’re rewriting your genetic story.
Want more content like this? Subscribe to the blog or drop a comment below about your favorite “epigenetic” exercise!
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Published by Subhranil
Subhranil is a Chef during the day and a Graphic Designer by night. He is also a Marketing Specialist, Investor and occasional Freelancer. All of this, a very busy schedule, and he has still been in shape at all times. You can find him on all mornings at the gym in his hometown Burnpur. View all posts by Subhranil
Views expressed in this article may or may not express that of Kafui Fitness
Why is Strength Training Important In Everyday Life?
Strength training often brings to mind images of bulging muscles and competitions, but it can also have practical benefits in everyday life. Strong muscles can support joints, helping to prevent injuries, particularly as we age. It also improves balance and coordination, reducing the risk of falls. Practicing lifting with proper form helps to improve posture and can reduce strain on the back and neck. Beyond physical benefits, regular strength training can increase confidence and self-esteem, as well as improve mood and reduce stress levels. In essence, incorporating strength training into a regular exercise routine is not just about increasing muscle mass – it can improve overall physical health and well-being, making everyday tasks easier and enhancing quality of life.
Let’s look at a couple of main reasons why you should incorporate strength training into your workout routine.
Improved Overall Health
First and foremost, strength training is important for your overall health. The benefits of strength training go beyond just looking better. When combined with a healthy diet, it can increase your life span. Strength training can help you live longer, healthier and happier.
It can help you lose weight and build muscle, prevent injuries, get stronger and feel better, and be more flexible. Strength training can also improve your balance and coordination, which is especially helpful if you have a job that requires those skills.
Weight Loss
If you’re trying to shed a few extra pounds, switching your cardio routines for strength-training workouts may be the way to go. Although cardio exercises are excellent for burning calories, they don’t do much to build muscle mass. On the other hand, resistance exercises help you not only burn calories but also build lean muscle tissue. The more muscle tissue you have, the more calories you’ll burn throughout the day – even when you’re at rest.
Consequently, if weight loss is one of your fitness goals, incorporating strength training into your workout routine is a smart move.
Weight Gain
On the other hand, if you are looking to gain weight strength training can also help. In order to lose weight you must be in a caloric deficit and in order to gain weight you must be in a caloric surplus. Putting on learn muscle while being in a caloric surplus can help you reach your weight gain goals.
Improved Mental Health
Exercise is known to improve mental health, but strength training may offer even more benefits. Plenty of studies have backed up the statement that people who participate in strength training at least twice per week have significantly lower levels of anxiety and depression than those who didn’t lift weights at all. What’s more, you’ll also have better sleep quality and feel more confident about your body. If you’re looking for a workout that will boost your mood as well as your physical health, strength training is a great option.
Boosted Energy Levels
If you find yourself feeling tired all the time, strength training can give you a much-needed energy boost. When you work your muscles, your body releases enzymes that stimulate the production of energy molecules called ATP. This increase in ATP can help to combat fatigue and give you the energy you need to power through your day-to-day activities.
Improved Bone Density
One of the most important benefits of strength training is improved bone density. As we age, our bones naturally start to deteriorate and become weaker. This can lead to an increased risk of fractures and breaks. However, regular strength training can help slow down the natural deterioration of your bones and improve your overall bone health.
In addition to improving your overall bone health, strength training can also help reduce the risk of developing osteoporosis. Osteoporosis is a condition that causes the thinning of bones and makes them more susceptible to breaks and fractures. According to the National Institutes of Health, women are especially at risk for developing osteoporosis. However, regular strength training can help reduce this risk by improving bone density.
Improved Joint Health
Another benefit of strength training is improved joint health. As we age, our joints also start to deteriorate and become weaker. This can lead to pain and mobility issues. Regular strength training can help improve joint health by increasing the surrounding muscle tissue. Stronger muscles provide support for joints and can help take some of the pressure off of them. This can help reduce pain and improve mobility.
Improved Heart Health
In addition to improving your skeletal health, strength training can also do wonders for your cardiovascular system. A study published in the Journal of Applied Physiology found that just 20 minutes of moderate-intensity resistance training can lead to significant improvements in heart function.
So, if you’re looking for a way to reduce your risk of heart disease and keep your ticker in tip-top shape, start lifting some weights!
If you’re interested in incorporating strength training into your fitness routine, the first step is to determine your goals. Are you hoping to improve endurance, increase muscle mass, or both? Once you know what you want to achieve, it’s important to consult with a trainer or fitness professional who can create a personalized plan for you and teach proper form for exercises.
It’s also important to track your progress by keeping a training journal and adjusting your program as needed. In addition to regularly scheduled strength training sessions, it’s important to maintain a balanced diet and incorporate cardio and stretching into your routine as well.
Remember that slow and steady progress is key – don’t be afraid to start with lighter weights and work your way up as you continue gaining strength. Overall, starting a strength training program may seem intimidating at first, but having clear goals and following professional advice will set you on the path towards success.
Conclusion:
Regular strength training is important for everyone, not just athletes or bodybuilders.
The health benefits of strength training are well-documented and far-reached. It has been shown to improve heart health, increase bone density (which can help prevent osteoporosis), improve joint function, and increase insulin sensitivity (which can help prevent type 2 diabetes). In addition, people who engage in regular strength training tend to have lower blood pressure and a reduced risk of developing metabolic syndrome.
Strength training can also help reduce stress by releasing endorphins, which are natural painkillers.
It reduces the risk of heart disease and high blood pressure as well as can help prevent injuries and falls, especially for older people who are more likely to experience falls because of their less stable joints.
Strength training can help you lose weight and build muscle, get stronger, which will make everyday life easier (like lifting heavy luggage, carrying groceries, etc.)
The benefits of strength training include feeling better about yourself and improving flexibility through stretching and strengthening muscles around the hips and lower back areas that are often neglected in daily life but absolutely essential for good posture!
Start with two days a week of strength training and see how your body changes!
I’m on antibiotics for a bacterial infection since yesterday noon, and from previous experience this should make me feel better quickly. I’m referring to the symptoms I reported in my last post. It turned out that I was not feeling better by last Monday, but by then was pretty sure what it was so I messaged my doctor. He sent me for a test the same day and we got the results on Wednesday. This is brisk for the medical system nowadays, it can take weeks to get into see a specialist, but fortunately I did not need to see him in person, and he’s very quick responding to messages.
/* TMI ALERT
The next paragraph may be TMI about medical issues for some, so feel free to skip it.
This turned out to be a recurrence of urinary tract infection I had back in 2021. I’ve had no problems with that area of my anatomy since then because of a procedure I underwent in 2022. After this round of infection is kicked out in a few days, I’ll follow up with my doctor (Urologist) to find out what went wrong. It’s possible one or more the clips installed in the Urolift procedure came undone, which can be fixed in a follow-up minimally invasive procedure. Alternatively I could undergo a slightly more involved procedure like Turp could be done which would be more permanent. We’ll see what my urologist thinks. Que Sera, Sera.
/* END TMI ALERT
It’s been a week of not feeling 100% now. During that time I was able to do easy 30 minute rides most days, with one short session each of strength training for the lower and upper bodies, which is fine for maintaining strength through a short period like this. I’ll soon be feeling well enough to start ramping up the time. But going through things like this always makes me rethink things. I’ve been making too much of my training hard. I’ve talked about polarized training in the past, but my favorite interpretation of it is Clarence Bass’s rule of thumb “I walk and I sprint, I don’t do anything in between”. For him this translates to brisk walks most days, short but intense strength training 1 day, and short but intense cardio another. In my case that should be I ride easy for a bit longer most days, supplemented with infrequent short intense training days (with strength training and intervals and sprints on the bike). That’s what I always start out with. But over time I stray from it, by being tempted to push the pace on easy days or lengthen what should be the short intense days. Time for a reset.
I especially have to keep in mind that the main purpose of the longer easier rides is relaxation. This is illustrated in a fun way in this Youtube video I found on the channel “A Bike To Escape”:
The discussion about easy cycling for relaxation is fun, and the scenery in the Netherlands is beautiful, and the Dutch cycling infrastructure amazing. But “bloom where your planted”, I can find similar relaxation on bike paths or quieter roads near me.
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Published by BionicOldGuy
I am a Mechanical Engineer born in 1953, Ph. D, Stanford, 1980. I have been active in the mechanical CAE field for decades. I also have a lifelong interest in outdoor activities and fitness. I have had both hips replaced and a heart valve replacement due to a genetic condition. This blog chronicles my adventures in staying active despite these bumps in the road.
View all posts by BionicOldGuy
On December 19th, 2001, The Fellowship of the Ring hit theaters and nerd culture was forever changed.
If you’re like me, you associate these movies with the holidays and are about to rewatch all three films (extended editions obviously).
I was rewatching the Fellowship recently, and I had a funny thought.
While they’re in the Mines of Moria, Gandalf is reading the final entry in the Book of Mazarbul, the diary of Balin and his fellow dwarves and their expeditions – and demise – inside the mines:
We cannot get out:
The end comes soon.
we hear drums drums in the deep.
They are coming…
As I was watching this scene, I couldn’t help but laugh as I thought of current gym-goers worrying about the crowds coming in January:
“They are coming…”
Right now, millions and millions of people are ready for “new year, new me.”
Many of those people – maybe yourself included – have decided January 1st will be the day to get back into the gym, or start your workout routine back up.
I think this is GREAT!
Studies show that having a “fresh start” or picking specific temporal landmarks like January 1st can be beneficial for making changes.
There’s one problem though: “going to the gym regularly” isn’t one decision.
It’s dozens of decisions that must be made:
Which gym are you going to join?
Will you get changed at home or in the locker room?
What’s the parking situation like?
What time of day works best for you?
What level of gym membership will you get?
Will you pick classes or train alone?
Which pieces of equipment will you use?
Do you know how to use that equipment?
Will you shower at the gym or at home?
How many times per week will you work out?
What if your equipment is being used?
If you find gyms intimidating or anxiety inducing, doing ALL of this in January is like playing a video game on Legendary Difficulty:
The equipment you want to use might be occupied.
The parking situation might be a nightmare.
The class you want to take might be full.
You will look for any excuse to tell you why you can’t do something. If you’re intimidated by a gym or flustered because it’s overcrowded, then your brain will beg you to stay home and never join.
I know right now, your brain is telling you “Wait until January 1st…” before you try again.
That’s fine!
However! If you’re willing to take a few steps NOW, Future You will have a much better chance at succeeding.
This allows you to get all the EXTRA decisions out of the way:
which gym, where to park, what time of day you’re going to go, etc.
I’m a fan of Terry Crews’s advice for building a habit of going to the gym:
“Go to the gym, and just sit there, and read a magazine, and then go home. And do this every day. Go to the gym, don’t even work out. Just GO.
Because the habit of going to the gym is more important than the workout. Because it doesn’t matter what you do.
You can have fun — but as long as you’re having fun, you continue to do it.”
Try and think of these next two weeks as a beta test without expectation!
There’s no workout routine to follow.
You’re making sure you know where the equipment is and how it works
You’re doing a dry run of what it would be like to work out in the morning or at night.
You don’t have to beat yourself up for not being perfectly consistent.
Instead, you’re just focused on building the toughest part of the routine now (getting in the car or walking to the gym and opening the door).
Which means you can hit January 1st with momentum. And never underestimate how powerful momentum can be.
I’m NOT above bribing you!
A lot of people will join ourCoaching Program in January, which is exciting!
But just like joining a gym early has benefits, joining our coaching before the rush means less waiting, more time to get set up with your coach, and more momentum heading into the new year!
We see this every year… which brings me to my two nudges for you.
NUDGE #1: If you are on the fence about coaching,schedule a time to talk to a Team NF member this week.
While you’re speaking with us, just mention “Fellowship” for $50 off your first month or $100 off our longer prepay plans.
Hopefully this nudge can help make your decision slightly easier, plus it’ll be easier for us to match you with the right coach before things get a bit more crowded in January.
Oh, and if NF Coaching isn’t in the cards for you right now, no worries!
NUDGE #2: To kick off the first week of January, we are running afree 5-day kickstart challenge here at Nerd Fitness, hosted by Head Coach Matt Myers. Simply click on the button below and sign up!
Matt will be tackling the number one reason why most people fail to follow through with their fitness and nutrition programs – and what you can do to make 2025 the year that things actually stick.
Supplementing magnesium has become increasingly important due to modern agricultural practices that have significantly depleted the soil of its natural mineral content. As a result, even the healthiest diets often fall short in providing the necessary levels of magnesium.
Why Soil Depletion Matters:
Over farming: Continuous cropping and industrial farming methods strip the soil of essential nutrients, including magnesium, without adequate replenishment.
Chemical Fertilizers: Most fertilizers focus on macronutrients (nitrogen, phosphorus, potassium) but ignore magnesium and other trace minerals.
Decline in Magnesium-Rich Foods: Crops grown in nutrient-deficient soil naturally have lower magnesium levels, leading to reduced magnesium intake for people consuming those foods.
Here is a list of the many benefits of magnesium:
Supports Muscle Function
Magnesium helps regulate muscle contractions and relaxations by controlling the movement of calcium into and out of cells. Adequate magnesium prevents muscle cramps, spasms, and soreness, especially after physical activity or prolonged tension. It’s also essential for keeping your heart, which is a muscle, functioning properly.
Boosts Energy Production
Magnesium is crucial for producing energy in your body at a cellular level. It activates adenosine triphosphate (ATP), the molecule that serves as an energy currency. Without magnesium, your cells can’t efficiently convert food into the fuel needed for physical activity, brain function, and overall vitality.
Strengthens Bones
While calcium gets the spotlight for bone health, magnesium plays an equally important role. It helps regulate calcium levels and contributes to bone formation. Magnesium also activates vitamin D, which aids in calcium absorption. Adequate magnesium is associated with improved bone density and a reduced risk of osteoporosis.
Promotes Heart Health
Magnesium maintains a steady heartbeat by supporting proper electrical signals in your heart cells. It prevents irregular heart rhythms (arrhythmia) and regulates blood vessel tone, aiding healthy blood pressure. By relaxing blood vessels, magnesium reduces strain on the heart and lowers the risk of cardiovascular disease.
Eases Stress and Anxiety
Magnesium helps calm the nervous system by regulating neurotransmitters like gamma-aminobutyric acid (GABA), which promotes relaxation. It also lowers cortisol levels (the stress hormone) and reduces overactivity of the nervous system, helping to ease anxiety and restore emotional balance.
Improves Sleep Quality
Magnesium promotes relaxation and triggers the release of melatonin, the hormone responsible for regulating sleep cycles. Its calming effects on the nervous system make it easier to fall asleep and stay asleep longer. Many find that magnesium supplementation improves the depth and quality of their rest.
Enhances Digestion
Magnesium supports healthy digestion by relaxing the muscles in the digestive tract, making bowel movements smoother. It acts as a natural laxative, drawing water into the intestines and stimulating peristalsis (the muscle contractions that move food through your system). This can help reduce bloating, indigestion, and constipation.
Balances Blood Sugar
Magnesium plays a vital role in glucose metabolism and insulin regulation. It helps your body efficiently transport sugar from the bloodstream into your cells. Low magnesium levels are linked to insulin resistance, a precursor to type 2 diabetes. Maintaining adequate magnesium improves blood sugar control and reduces the risk of metabolic disorders.
Reduces Inflammation
Magnesium helps regulate the body’s inflammatory response by influencing markers like C-reactive protein (CRP). Chronic low magnesium levels have been associated with higher inflammation, which can contribute to conditions such as arthritis, heart disease, and autoimmune disorders. Adequate magnesium reduces oxidative stress and inflammation, promoting long-term health.
Foods that are high in magnesium include avocados, bananas, dried figs, Swiss chard, kale, spinach, salmon, mackerel, halibut, and seeds such as chia, pumpkin and flax.
Magnesium truly is a multi-tasking nutrient, essential for the body’s optimal functioning across numerous systems. By ensuring adequate intake, you can unlock significant benefits for your overall health and well-being.
April was all about reading books by authors I already knew and loved. I think each of these books would be a great choice to pack for a long weekend or a day at the beach this summer.
Quick Plot: A.J Fikry’s life isn’t what he thought it would be in his late 30s. He’s the owner of a struggling bookstore on a cozy island and mourning the death of his beloved wife. When an unexpected delivery arrives at the bookstore, A.J.’s life is completely changed.
My Thoughts: I wanted to love this book more than I did. It had all the right elements: A cozy island location, a bookstore, and the makings of a heartwarming story. But something about it just didn’t hit for me and it dragged on for a pretty short book. This also might’ve been my own life busyness while I was reading this book, though.
What I loved is Zevin’s glorious ability to develop incredible characters. and how this book talked about books and people who loved books.
If Tomorrow and Tomorrow and Tomorrow is a love letter to video games, this book is a love letter to books and bookstores. And for that, I love this book.
I remember loving Curtis Sittenfeld’s book Prep back in high school and was curious to read her take on the rom-com genre.
Quick Plot: Sally is a writer for a late-night sketch comedy show (think SNL). It seems all the average-looking, dorky, men she works with are constantly dating women far more attractive and successful than them… but the reverse of an average woman with a hot guy never seems to happen. She then meets Noah, the mega-famous pop star who is the guest host on the show this week. What follows is an unexpected romance between two unlikely lovers.
My Thoughts: As I said, I was curious how Curtis Sittenfeld would do a rom-com. The answer? It’s smart, full of great characters, and takes some risks when it comes to form. I don’t want to give away too much as I think it’s some of the fun of the book but the book is in 3 sections and the middle bit really took me by surprise.
While the genre of rom-com is ultimately predictable, I liked that this book felt surprisingly unpredictable in how the story was told. Would be a great book to read on the beach this summer.
Oh, this book. I’m not gonna lie, Emily Henry’s books can be a bit hit miss for me so I wasn’t sure where I’d land with this one. If you’re looking for a light and fun rom-com, this ain’t it. But if you’re in the mood for a romance with big emotions that will gut you, this is for you.
Quick Plot: Harriet and Wyn broke up 5 months ago. But no one in their life knows. Now they have to pretend to still be together while stuck on a vacation with their close group of friends.
My thoughts: Even though I read a lot of romance I can sometimes find the genre too saccharine and fake. As a romance centered around a breakup, this felt so much more grounded and rooted in reality. The book is raw and tender in how it talks about the complexities of break-ups. I found myself sobbing at various points from quotes that just felt so damn relatable.
It was a refreshing take on romance and the fake dating trope. I also really appreciated the subplot about how friendships change and evolve in your 30s.
Where it fell *slightly* flat for me is some of the lines just made my skin crawl with how cringe-y they felt. The resolution also seemed really simple for how big I thought the problem would be.
All in all, though I loved the journey I had with this book. It takes the cake as my favorite Emily Henry book.
When I first heard the plot of this book I *knew* I was going to love it…
Quick Plot: In the early 2000s, Kat, Liana, Summer, and Noah were the stars of a super popular teen TV show. Think Hannah Montannah at it’s peak. The show ended in a major scandal, but now 13 years later the four stars have been asked to come back together for a reunion show.
And of course, all of their secrets from the past start to come out…
My thoughts: It is now my mission in life to make everyone fall in love with this book. It’s *such* a delight. It’s got 2000’s nostalgia, juicy drama, and some very unexpected turns. There was one part that SHOCKED me with how brilliant the twist was.
Throughout the book, I felt like I was reading the behind-the-scenes gossip of a TV show that actually existed. It just felt so real and fully fleshed out. Definitely Laura Hankin’s best book yet, and I say that having fully enjoyed her other novels.
