Research of the Week
Outdoor transmission of coronavirus is very rare, according to new research.
Exercise increases superoxidate dismutase, an antioxidant that protects against advanced respiratory distress syndrome.
Oncology journal editors get a lot of non-research payments from industry.
Bearded dragon falls for the Müller-Lyer illusion.
Hi folks, in this edition of Ask a Health Coach, Erin discusses why fasting might feel harder right now, why you need more than just a good workout plan, and what to eat when you’re sick of having eggs for breakfast every day. Keep your questions coming in the MDA Facebook Group or in the comments below.
Being home all day has been a real test to my willpower. Fasting is harder and I’m hungry all the time. Any tips for navigating this “new normal?” – Stephanie
I’m with you Stephanie. A lot of things feel out of our control right now and with so much uncertainty, just rolling with it might be your best bet for the next few weeks. Does that mean saying “screw it!” and scarfing down a few donuts every morning? Or grazing on chips and cookies throughout the day? No. But it does mean acknowledging your new routine, your new struggles, the fact that you’re under more stress than usual, and of course, the reality that you’re surrounded by food 24/7.
When the ancient Greek father of medicine, Hippocrates, said “All disease begins in the gut,” he was probably right. Poor gut health has been linked to a broad range of diseases and health conditions, from depression to diabetes, cancer to obesity, and autism to autoimmune disease. Researchers are exploring connection between prevotella, a species of gut bacteria, and severity of COVID-19. Search the medical literature and you’ll probably find links between the gut and any illness you can imagine.
So—all the world’s health issues solved, right? Not exactly.
Gut health is one of those topics that gets more complicated the deeper you go. The more you read about gut bacteria, the less you realize you know and the less you realize anyone knows, even the researchers. It’s infinite onions, all the way down. The layers never stop, and exposing them eventually makes you want to cry. (Speaking of which, onions are actually a very good food for gut health).
Beyond the great debate about how many carbs we should be eating, there is another question you might be wondering about: When is the best time of day to eat carbs?
Today we’re going to dig into the data and see if we can get some answers. Before we do, though, I want to make something clear. The types and amounts of food you are eating are much more important than nutrient timing when it comes to health, body composition, and even athletic performance.
Before worrying about nutrient timing, you should:
Eliminate the “big three”—grains, excess sugars, and offensive vegetable and seed oils
Consume an appropriate amount of food for your goals and activity level—neither too much nor too little
Ensure that you are getting enough micronutrients via diverse, nutrient-dense foods, plus supplementation when necessary
I’d also say that macronutrients—the relative amounts of carbs, protein, and fat you’re eating—comes before nutrient timing in the hierarchy of “likely to matter.” A Keto Reset is probably going to impact your health and body composition more than changing the timing of your carb intake.
The idea that technique is essential for the simple act of running is finally starting to catch on. By maintaining a balanced center of gravity and maintaining a strong foot, you generate maximum propulsive force and minimize impact trauma with each stride. This allows you to transform from a rookie sloppy jogger to someone who looks and feels like an athlete. In this article, we dive into why we pay attention to running technique, with videos on how to improve running form with a few simple drills.
Runners and joggers of all ability levels jumped into the conversion around a post I wrote about proper running technique. I noticed quite a few comments and questions on the video along these lines:
Is trying to run like a deer — springing along with active feet — necessary and appropriate for a jogger?
Are these technique tips just the domain of sprinters?
Will I get “tired” trying to maintain the correct form as described for an entire marathon? Or should I just shuffle along to save energy?
Here is the deal. Executing proper technique is critical at all speeds and durations, for a two main reasons. First, you minimize impact trauma and obtain the best return on investment for whatever energy you muster to make forward progress. This applies whether you are running a marathon in two hours (like the superhuman Eulid Kipchoge), or four hours, or jog/walk for six hours.
Most people decide to make banana bread once they find a few overripe bananas on the countertop. After you try this easy almond flour banana bread recipe, we suspect you’ll buy a few more bananas than you can eat — just as an excuse to make a loaf.
There’s a good chance you’ve tried a grain-free banana bread recipe or two and found that it was too dry, too dense, it crumbled to pieces, or it lacked the flavor of the banana bread that you grew up with. The solution? The perfect blend of almond flour, coconut flour, and tapioca starch creates a batter that bakes into a soft loaf, holds together for effortless slicing, and tastes like warm and cozy banana bread from your childhood.