Teamultrahuman on Ultrahuman Blog

Lowest Calorie Alcohol: Spirits, Beer, Wine Ranked

Wed, 20 May 2026 15:35:56 +0000

Booze isn’t great for the waistline, but there are low-calorie alcohol options out there. A standard drink in the US (known elsewhere as a unit) in the US contains 14 grams of pure alcohol, which packs about 7 calories per gram. This puts a floor of about 98 calories on most single-measure drinks before mixers, sugar, or carbohydrates are added on top.

This guide ranks the most common drinks by calorie content, flags where mixers turn a low-calorie spirit into a 400-calorie problem.

PCOS explained – and why metabolism plays a huge role

Fri, 15 May 2026 14:48:01 +0000

PCOS stands for Polycystic Ovary Syndrome — and for a condition affecting 1 in 8 women of reproductive age, it’s extremely poorly understood.

The average woman with PCOS sees three or more health professionals and waits over two years to get diagnosed . Despite being one of the most common endocrine disorders in women of reproductive age , many never get diagnosed at all.

Part of the problem is the name. Despite being called Polycystic Ovary Syndrome, PCOS isn’t really about cysts. It’s a metabolic and hormonal condition that may involve the ovaries. That’s why in May 2026, PCOS was renamed PMOS — Polyendocrine Metabolic Ovarian Syndrome .

PMOS explained: Why PCOS has an important new name

Thu, 14 May 2026 17:56:47 +0000

PCOS has been renamed PMOS. It’s just one letter, but it’s designed to change our understanding of the role of metabolism and insulin resistance in a condition that affects 1 in 8 women.

Polycystic Ovary Syndrome (PCOS) is now Polyendocrine Metabolic Ovarian Syndrome (PMOS).

The change was published in The Lancet on 12 May, and was the result of a 14-year, 56-organisation consensus process led by Professor Helena Teede at Monash University, the International Androgen Excess and PCOS Society, as well as patients and advocacy groups.

Is Horlicks good for health? Blood sugar impact and nutrition explained

Tue, 27 Jan 2026 17:03:34 +0000

Horlicks Classic Malt is a legendary bedtime beverage. A malted milk drink fortified with nutrients – including carbohydrates, proteins, vitamins, and minerals – it’s long been enjoyed by those looking for a cosy wind-down.

But it comes with a hidden cost: sugar. And plenty of it.

The perceived benefits of Horlicks, such as supporting relaxation, sleep, bone health, or general nourishment, are mostly marketing. There’s no strong clinical proof Horlicks actively improves sleep, aside from the calming effect of a warm milk drink

Ultrahuman files patent infringement suit against Oura

Mon, 03 Nov 2025 03:06:00 +0000

Update 3 November 2025: The original suit has been reinstated by the Division Bench of the Delhi High Court. This decision reinforces our commitment to protecting our innovations and safeguarding our intellectual property rights. We remain confident in the strength of our patented solutions and look forward to pursuing our claims through the judicial process.

The original version of this story was published on 22 August 2025, it was updated to reflect the reinstatement of the case.

Ultrahuman is here for long

Wed, 22 Oct 2025 09:09:00 +0000

Updated 22 October 2025

We wanted to share an update regarding the recent final determination issued by the U.S. ITC regarding the Ultrahuman / Oura lawsuit.

What this means if you’re in the U.S.

If you own an Ultrahuman Ring AIR in the U.S., you will continue to use it exactly as before – with subscription-free health insights, relentless feature updates, and full warranty support.

What happens after 21 October 2025?

Nothing changes for Ring AIR models purchased on or before 21 October, your data, or your warranty – you remain fully supported.
Retailers may continue selling their existing inventory beyond 21 October.
We can still support customers who purchase their Ring AIR after 21 October 2025 with diagnostics and tech support. Returns will continue to be handled by retailers/resellers.

What’s next for Ultrahuman?

A new ring design is already in development and will launch in the U.S. as soon as possible.
We’re actively seeking clarity on U.S. manufacturing from our Texas facility, which could enable a “Made in USA” Ring AIR in the near future.
We also eagerly await the U.S. Patent and Trademark Office’s review of the validity of Oura’s ‘178 patent , which it acquired in 2023, and is central to the ITC ruling. A decision is expected in December.

Further context

We had previously written about how Oura bought patents recently to sue competitors . While this might help their short-term goals of going public with a nicer story around defensible market share, we believe this is risky behaviour for the long run.

Accessing the Ultrahuman Partnership API

Fri, 19 Sep 2025 19:55:57 +0000

Ultrahuman’s Partner API enables approved apps to read user-consented data via OAuth 2.0. This page outlines essentials for planning and implementation.

You can read the full documentation for OAuth and API implementation here .

How it works

User signs in and approves requested scopes.
Your app receives an authorization code.
Your server exchanges the code for an access token and a refresh token.
Call Partner endpoints with Authorization: Bearer ACCESS_TOKEN.
When the access token expires (about one week), refresh and continue.

Prerequisites

Client ID and Client Secret (partner onboarding)
Redirect URI (must exactly match the registered value)
Base URL https://partner.ultrahuman.com
Scopes ring_data, cgm_data, profile (request only what you need)

Available data

Access depends on user consent and scopes.

Ultrahuman-powered smart pillow shown to transform pro-gamers' sleep

Wed, 17 Sep 2025 13:03:14 +0000

A new smart pillow that leverages Ultrahuman Ring AIR sleep insights to transform the sleep of pro-gamers and athletes has been unveiled at the Dubai Esports Arena.

Developed by Cambridge Sleep Sciences in partnership with Tech Co, Achieveminds, and Ultrahuman, the Tech Co Performance Pillow is powered by CSS’s SleepEngine™ technology and tuned in real time by data from the Ring AIR.

In a trial presented at the launch, Achieveminds gamers recorded 28% more REM sleep, 31% less time awake, and higher sleep efficiency, with feedback from the Pittsburgh Sleep Quality Index (PSQI) confirming that athletes not only slept better but also felt more rested.

How to connect Ultrahuman and Clue for biometric cycle tracking

Mon, 15 Sep 2025 18:53:49 +0000

Understanding your menstrual cycle is a window into your overall well-being, energy, mood, and reproductive health. That’s why Ultrahuman has partnered with Clue to enable users to sync their period data for deeper analysis.

Navigating the complexities of the menstrual cycle — where the four stages can have a huge impact on everything from energy levels to mood and resilience — is key to better self-understanding. Cycle tracking is a powerful tool for understanding the intricate dance of hormones and how they affect your overall well-being.

Ultrahuman and Clue partner for smarter, more integrated biomarker-based cycle tracking

Mon, 15 Sep 2025 18:52:01 +0000

Ultrahuman, a global leader in wearable health technology, has partnered with Clue, the #1 women-led period and cycle tracker, to provide women with a more seamless and affordable way to understand their bodies.

As part of the partnership, every purchase of the Ultrahuman Ring AIR now includes a full year of Clue Plus for $9.99 – reduced from $39.99 .

Clue Plus unlocks personalized cycle tracking, deeper analysis, advanced predictions, hormone insights, and features designed for pregnancy, perimenopause, and more. It also provides extended 12-month forecasting and expert-backed guidance from clinicians to help users better understand their bodies.

Why you crave chocolate on your period and truth behind hunger and your cycle

Tue, 09 Sep 2025 13:03:32 +0000

Cycle syncing – eating in tune with the phases of your menstrual cycle – is everywhere right now.

The idea is that hormones shape what and how much you eat, and that nutrition should adjust in response. Some of that is backed by research, some less so.

Hunger really does rise before your period, thanks to progesterone boosting energy needs in the luteal phase.

But research indicates that chocolate cravings seem to be more cultural habit than hormonal destiny.

What is your sleep chronotype and how it affects productivity

Tue, 02 Sep 2025 16:06:40 +0000

Chronotypes aren’t lifestyle labels — they’re rooted in your circadian biology and linked to mental health, metabolism, and cardiovascular risk.

Understanding yours can help you align your schedule with your biology, make the most of your focus, protect your long-term health, and unlock better daily performance.

Read on to learn how to understand your chronotype, what it means for your focus and productivity – and check out our guide to the circadian rhythm and what it means for your body.

How palm cooling improves physical performance

Tue, 26 Aug 2025 14:29:49 +0000

The human body performs best within a narrow temperature range. Even small deviations, especially increases in core temperature during exercise, can compromise performance by disrupting cellular energy production.

One emerging strategy to counteract this: palm cooling.

Why thermoregulation matters

During physical activity, your body temperature rises. Once muscle temperature crosses 40°C, enzyme function begins to shut down. One critical enzyme affected is Pyruvate Kinase (PK), which is essential for producing ATP, the energy source for muscle contraction. When PK is inhibited, muscles can no longer generate force efficiently.

10 cardiovascular health blood test markers explained

Tue, 05 Aug 2025 13:21:32 +0000

Cardiovascular blood tests can reveal more about your long-term heart health than a blood pressure cuff ever could. These tests help detect early warning signs, like poor fat metabolism, inflammation, or genetic risk, that could lead to heart disease, even if you feel perfectly fine.

Ultrahuman’s Blood Vision service offers a comprehensive cardiovascular health check, including 100+ biomarkers that provide a window into your longevity, disease risk, and underlying health.

Hormones explained: what blood testing can reveal about your health

Mon, 04 Aug 2025 11:33:45 +0000

Hormones are chemical signals that coordinate the way your body works. They’re produced by glands like the brain, adrenal glands, ovaries, or testes, and travel through your bloodstream to deliver instructions to different organs and tissues.

The hormone panel in Blood Vision measures a targeted set of hormones related to energy, fertility, recovery, and resilience. Many of these are shared across the male and female panels. Others, like estradiol and AMH, are specific to women’s physiology.

Complete blood count (CBC) markers explained

Wed, 30 Jul 2025 19:51:30 +0000

A complete blood count (CBC) is one of the most accessible, affordable, and insightful tests in modern medicine — and it’s a core part of Ultrahuman’s Blood Vision panel .

The CBC is a fundamental diagnostic tool, and provides valuable information about your overall health. It can help to diagnose a wide range of conditions, including anemia, infections, and certain cancers.

With a single blood draw, it helps assess everything from oxygen delivery and fatigue risk to immune readiness and recovery status.

Introducing Blood Vision: At-home testing for 100+ biomarkers now in the US

Tue, 15 Jul 2025 20:43:57 +0000

When it comes to our health, we wait for symptoms. But most chronic conditions begin with no obvious signs. Subtle shifts in energy, stress, sleep, or recovery often appear first but rarely get investigated.

Blood Vision, Ultrahuman’s revolutionary preventive blood testing platform, available both at home and at a clinic, is now live in the US.

Unlike traditional blood testing services that offer static snapshots, Blood Vision combines deep biomarker analysis with real-time wearable data. What’s more, it includes a second follow-up test, so you can see the effect of changes on your health.

Glucose and athletic performance: How blood sugar fuels your training

Thu, 10 Jul 2025 11:51:05 +0000

Beyond training plans and sophisticated gear, your fueling strategy can make or break performance. During exercise, your body operates like a high-performance race car, and glucose is the fuel. It powers your brain, muscles, and organs through every stage of exertion.

A balanced intake of carbohydrates, fats, and proteins supports stable glucose levels. But your blood sugar isn’t static, and fluctuations can either support or sabotage your athletic goals.

Let’s explore how glucose functions during exercise, why metabolic flexibility matters, and how to optimize fueling strategies for both performance and recovery.

Neurosound: How sound and binaural beats affect your brainwaves

Tue, 01 Jul 2025 12:34:55 +0000

Mind control is usually the stuff of science fiction and superhero movies, often involving sinister tech or alien influence. But in reality, humans are gradually learning how to influence brainwaves for less dramatic – and far more practical – reasons.

If you’ve ever found yourself overwhelmed in a stressful moment or struggling to focus under pressure, you may have wished for a way to shift your mental state on command.

The ultimate guide to blood glucose levels – and what they mean

Tue, 24 Jun 2025 21:33:57 +0000

Maintaining stable blood glucose levels is critical for energy, mood, and long-term metabolic health.

If you’re managing prediabetes, aiming to boost athletic performance, or simply trying to avoid the afternoon slump, understanding how your body responds to food, sleep, stress, and exercise is key.

In this guide, we explore why tracking blood sugar matters, what causes glucose levels to rise or fall, and how to optimize them for better performance and disease prevention.

Caffeine and blood glucose – can a coffee blunt a sugar spike?

Fri, 20 Jun 2025 20:58:02 +0000

Caffeine’s effect on blood sugar is often misunderstood. While many rely on coffee for a daily energy boost, it’s often served after dinner. But few consider how it influences glucose regulation.

Research shows that caffeine can temporarily impair insulin sensitivity, potentially leading to higher blood sugar levels. Yet paradoxically, long-term coffee consumption has been linked to a reduced risk of type 2 diabetes.

We explore how caffeine interacts with blood glucose in both the short and long term, based on studies – and what that means for metabolic health.

Beware naked carbs: Control glucose by pairing carbs

Fri, 20 Jun 2025 17:13:18 +0000

If your meal or snack is mostly carbs without other macronutrients, you’re eating a naked carb — and that can have a noticeable impact on your blood sugar.

When carbohydrates aren’t paired with fat, fiber or protein, they’re absorbed and converted to glucose faster.

This rapid rise can lead to a spike in blood sugar, followed by a crash that leaves you tired, hungry, and craving more. Over time, repeated spikes may reduce insulin sensitivity and make blood sugar harder to regulate, leading to metabolic health issues.

5 ways to supercharge your deep sleep

Tue, 17 Jun 2025 22:37:02 +0000

Deep sleep, also known as slow-wave sleep, is the most restorative phase of the sleep cycle.

It’s during this stage that your body repairs muscle tissue, regulates hormones, and clears out cellular waste in the brain . (PMID: 24136970 )

But some people struggle to get enough, and that can show in the results of your sleep tracker. And that can be frustrating – especially if you’re inherently a light sleeper.

Over time, a lack of deep sleep has been linked to everything from poor metabolic health to memory loss , low immunity, and accelerated aging.

Famous athletes' resting heart rate – and why it's so low

Mon, 16 Jun 2025 14:07:38 +0000

Elite athletes often have resting heart rates that seem abnormally low by general standards, and there are some very famous examples.

Professional athletes’ heart rates often dip into the 30s or even the high 20 bpm. It’s a sign of extreme cardiovascular efficiency. Years of high-volume endurance training strengthen the heart, allowing it to pump more blood with each beat and requiring fewer beats overall.

In contrast, a high resting heart rate, typically defined as above 100 bpm, can be a marker of chronic stress, poor fitness, or underlying health conditions such as hypertension or heart failure. For pro athletes, low is normal and often optimal.

How the vagus nerve can boost blood sugar control

Mon, 16 Jun 2025 13:41:31 +0000

Your nervous system plays a massive role in how your body processes energy, handles blood sugar, and responds to stress. At the center of it all is the vagus nerve. (PMID: 10647058 )

The vagus nerve connects your brain to key metabolic organs like the pancreas, liver, gut, and fat tissue. You can read our full guide to the vagus nerve and how it affects heart rate variability .

And it doesn’t just relay information. It actively helps regulate inflammation, glucose levels, insulin sensitivity, and more. When your vagal tone is strong, your metabolic system becomes more resilient. When it’s weak, stress and inflammation take the lead.

Chow mein and health: A glucose heavy hitter

Mon, 16 Jun 2025 12:08:33 +0000

Chow mein is often served with sugary sauces and plenty of fat, which doesn’t make it a healthy choice.

Most chow mein is made with refined wheat noodles, stir-fried in oil, and loaded with salty or sugary sauces – so it’s not a healthy choice. And it’s not good for glucose either, being high in fast carbs, and often calorie-dense. Add in large portions and a lack of protein or veg, and it’s easy to see why chow mein gets a bad rep.

The falafel wrap trap: High glycemic impact revealed in our data

Fri, 13 Jun 2025 16:36:22 +0000

Falafel is synonymous with health food, but if you’re watching your blood sugar levels, it can pack an unhealthy surprise.

On paper, chickpeas look like a safe bet with moderate carbs, high fiber, low glycemic index. And falafel, made from ground chickpeas and spices, is a good bet too. But Ultrahuman data shows a serious spike, and that’s down to the wrap itself.

The link between glucose variability and oxidative stress explained

Fri, 13 Jun 2025 16:11:02 +0000

Rapid blood glucose swings between meals could quietly be stressing your body at the cellular level, and trigger a state called oxidative stress.

Oxidative stress is a state of metabolic imbalance that drives inflammation, impairs recovery, and accelerates aging.

Studies show that glucose spikes over 140 mg/dL are common even in those with “normal” labs. If you’ve ever worn a continuous glucose monitor (CGM), you’ve likely seen sharp rises after meals and reactive dips a few hours later.

Biphasic glucose curve: Multiple spikes after eating explained

Fri, 13 Jun 2025 12:39:12 +0000

Biphasic glucose spikes after a meal refer to two distinct rises in blood sugar. The first is a quick spike from rapid carbohydrate absorption; the second, slower rise may result from delayed digestion (e.g., due to fat or protein) or continued glucose release from the liver.

It often signals a mixed meal and normal metabolic response, but exaggerated patterns can suggest impaired glucose regulation.

This article was first published in 2021. It has been medically checked and updated with new studies, and for readability.

Patanjali amla juice and glucose: The evidence behind the claims

Thu, 12 Jun 2025 17:31:14 +0000

Amla, or Indian gooseberry, is a long-standing ingredient in traditional medicine, now widely available in bottled juice form. Patanjali’s version is among the most common, promoted for immunity, digestion, and blood sugar support.

But how does it actually affect glucose levels, and what does real-world CGM data reveal?

What the OGDb tells us

According to the Ultrahuman Food Impact Database (OGDb) – a proprietary dataset built from anonymized CGM readings and food logs of Ultrahuman M1 users – Patanjali amla juice causes a low to moderate glucose impact .

Caramel macchiato calories and blood sugar data revealed

Thu, 12 Jun 2025 16:57:47 +0000

The caramel macchiato may be a café staple, but beneath the coffee lies bad news for your blood sugar.

At first glance, the caramel macchiato doesn’t seem excessive. It combines milk, espresso, vanilla syrup, and caramel drizzle. But in a grande (16 oz) serving, the sugar content pushes 33 grams – most of it from added syrups.

A standard Starbucks grande caramel macchiato clocks in at around 250 kcal, primarily from the milk and syrup.

6 HRV rules for smarter training

Wed, 11 Jun 2025 14:22:06 +0000

Heart Rate Variability (HRV) is more than just a trend on your tracker — it’s a direct window into your nervous system, recovery, and readiness to perform.

At Ultrahuman, we’ve crunched the numbers from thousands of Ring AIR users and paired that data with published science to bring you six practical, performance-driven ways to use HRV to train smarter, recover better, and become more adaptable.

Read more: The science of HRV explained

Ultrahuman and GEM SLEEP partner for sleep apnea sufferers

Mon, 09 Jun 2025 11:37:29 +0000

Ultrahuman has joined forces with GEM SLEEP to help more people with obstructive sleep apnea (OSA) understand, manage, and improve their sleep.

By bringing together GEM SLEEP’s diagnostic & therapy expertise and Ultrahuman’s precision tracking platform, this partnership offers a smarter, more supportive way to manage sleep apnea – one that gives people the tools – and the data – to take control of their sleep, health, and long-term well-being.

Introducing the Body Signal upgrade

Thu, 05 Jun 2025 22:20:05 +0000

Truly understanding your health means looking beyond last night’s sleep.

Our behavior drives sleep, stress, movement, and recovery, and guides your overall health over the long term. The true power of wearables such as the Ultrahuman Ring AIR is understanding our body signals outside of the noise of everyday life.

Body Signal on Ultrahuman Ring AIR distills long-term behavior into easy-to-understand insights, supports healthy habits with redesigned Streaks, and offers unprecedented longitudinal health insights with Milestones.

Ultrahuman Ring AIR battery life: How to unlock 35% longer battery

Thu, 05 Jun 2025 12:01:08 +0000

The Ultrahuman Ring AIR battery life should be between 4-6 days, depending on use, but there are many ways to slow battery drain.

Long battery life enables better tracking. When you don’t need to take your ring off to charge, it means fewer gaps in your data. It’s one reason why people are shifting to smart rings to monitor their health and fitness.

Here’s everything you need to know about maximizing your Ultrahuman Ring AIR battery and protecting it for the future.

Find your ideal size using the Ultrahuman Ring sizing kit

Thu, 05 Jun 2025 11:12:53 +0000

Finding the perfect fit is the key to unlocking the full potential of your Ultrahuman Ring AIR. Our specially designed sizing kit ensures you experience unmatched comfort and precise data accuracy, day and night.

The sizing kit includes ten carefully crafted sample rings, each tailored to help you identify your ideal size. Using this sizing kit before choosing your Ultrahuman Ring is crucial. The Ultrahuman Ring AIR sizes differ from standard market sizes and other smart rings.

RMSSD vs SDNN: HRV metrics explained

Wed, 04 Jun 2025 23:08:22 +0000

For anyone interested in their health and fitness, heart rate variability (HRV) matters: in basic terms, it measures the variation in time between your heartbeats and how those timings fluctuate slightly, by fractions of a second.

HRV can tell you a lot about your heart, and your overall health. It’s a potential indicator of issues such as heart disease and cognitive decline, but it can also show how adaptable and able to cope with stress your heart is, whether you’re exercising or resting. Higher is usually better, showing a more dynamic and capable cardiovascular system.

Ultrahuman and Optimity partner for Ring AIR savings

Mon, 02 Jun 2025 12:41:52 +0000

Ultrahuman has partnered with Optimity, enabling users to redeem reward points for savings on the Ring AIR.

Optimity incentivizes physical activity by offering financial rewards — a key motivator in the fight against rising metabolic disorders like Type 2 diabetes.

Members earn points for steps and other healthy habits, which can be redeemed for gift cards and other incentives. Now, the Ultrahuman Ring AIR is part of the program.

Users can earn points by tracking steps with the Ring AIR, and in future, additional rewards could be available for sleep and metabolic health metrics.

Cauliflower rice and glucose explained

Fri, 30 May 2025 19:47:49 +0000

Cauliflower rice is often promoted as a healthy, low-carb alternative to traditional grains, especially for people watching their blood sugar. But how does it actually affect glucose levels?

The answer depends on what else you eat with it, your metabolic state, and how your body responds to non-starchy vegetables.

Read on for our full explainer.

Low in carbs, low in glucose impact

On its own, cauliflower rice has a negligible effect on blood glucose. It has a glycemic index (GI) of 15, making it a solid alternative to carby rice for people managing glucose levels.

How to connect Ultrahuman Ring AIR and Apple Health

Fri, 30 May 2025 19:22:34 +0000

Your Ultrahuman Ring AIR is compatible with Apple Health, which means that data syncs between the two platforms.

The Apple Healthkit integration means that datapoints such as heart rate variability, temperature or energy expenditure, which are tracked by the Ultrahuman Ring AIR, can be found within the Apple Health app. This data can then be read by other apps, which can surface your Ultrahuman Ring AIR data in new and exciting ways.

Carrot and cucumber benefits: Metabolism, glucose and more

Tue, 20 May 2025 17:26:58 +0000

Carrots and cucumbers are healthy vegetables with low glycemic responses, and key nutrients can support metabolic health.

While neither is a miracle glucose-lowering food, both contribute to stable glycemic responses, insulin sensitivity, and overall metabolic resilience when included regularly in meals.

And they are packed with nutrients that make them great choices for metabolic health. And both carrots and cucumbers can help blunt post-meal glucose spikes when eaten before carbohydrate-rich meals.

Women and sleep: Hormone impact and unique circadian rhythms explained

Thu, 15 May 2025 20:14:39 +0000

Men are from Mars and women are from Venus certainly rings true when it comes to sleep.

Women’s sleep is vastly different from men’s, which stems from circadian biology , hormonal cycles, and inherent differences in sleep architecture.

Women experience deeper sleep in general. But an earlier sleep/wake cycle, hormonal fluctuations that put pressure on sleep quality, and the pressures of balancing work and family can make for a challenging picture. And one that can affect health and well-being.

Troubleshooting gaps in your HR, temperature or HRV

Thu, 15 May 2025 15:43:19 +0000

If your Ultrahuman Ring AIR data shows gaps in HR, temperature, or HRV the issue is usually physical, not technical. Here’s a breakdown of common causes and what you can do about them.

Your ring was too loose. You can try wearing it on a different finger

Cause: A loose ring can lose contact with your skin during sleep, interrupting data collection.
Fix: Wear the ring on a finger where it fits snugly — ideally one where it doesn’t rotate or shift while you sleep.

Chickpeas and nutrition: how they affect blood sugar

Wed, 14 May 2025 15:51:49 +0000

Chickpeas (sometimes called garbanzo beans) boast a low glycemic index (GI). But they do have carbohydrates, and Ultrahuman user data shows they can contribute to increased blood glucose levels in some people.

However, the legumes are also high in fibre and protein, which can help regulate blood sugar levels by slowing down glucose absorption into the bloodstream.

It’s a fine balancing act. In this guide, we explain how chickpeas can affect your body and how to minimize spikes.

So what’s the patent that Oura is suing everyone for?

Wed, 07 May 2025 21:55:30 +0000

You might have come across news about a legal case involving Oura and several smart ring companies — including us at Ultrahuman.

It’s easy to assume that this is the classic tale of a lone innovator protecting a breakthrough while new entrants simply imitate.

But here’s the twist: the patent at the center of Oura’s International Trade Commission (ITC) case—US 11,868,178—was only issued on 9 January 2024, based on an application filed on 24 May, 2023. Just 63 days after the patent issued, on 13 March 2024, Oura filed its ITC complaint (Inv. No. 337-TA-1398) against nearly every smart-ring competitor, including Ultrahuman. And what’s more, this is not a “home-grown” Oura patent - Oura acquired the patent family from another company in 2023 (Proxy), who themselves acquired it from yet another company in 2020 (Motiv).

Introducing Cycle Aware Recovery

Wed, 07 May 2025 19:09:30 +0000

Recovery isn’t constant across the menstrual cycle, and your metrics should reflect that. That’s why we’ve rolled out the Cycle Aware Recovery update, which brings deeper context to how recovery is presented across the menstrual cycle.

Adjusting recovery scores post-ovulation to seem “cycle-sensitive” hides the impact of increased body temperature. At Ultrahuman we’ve chosen accuracy over optics, offering a more honest reflection of what your body is truly experiencing.

Read on to understand this big update and the science behind it.

Introducing Chill Mode: Extend your Ring AIR battery life

Mon, 05 May 2025 12:52:56 +0000

Chill Mode is a new smart power management system built to enhance battery usage and efficiency.

The new default battery setting on Ultrahuman Ring AIR, Chill Mode is designed to intelligently manage power while preserving the accuracy of your health data. It extends your Ring AIR battery life by up to 35% by tracking only what matters, when it matters.

Chill Mode uses motion and context-based intelligence to track heart rate and temperature primarily during sleep and rest.

7UP Free – how does it affect blood sugar?

Mon, 28 Apr 2025 18:06:38 +0000

If you are managing blood sugar, regular sodas are a non-starter. No debate. But is switching to sugar free 7UP a genuinely smart move, or just a slightly less damaging one?

Let’s look at it properly.

7UP Free and blood glucose

7UP Free contains neither sugar nor meaningful calories. Compared to regular 7UP, which delivers around 36g of sugar per can, it is clearly the better choice for blood glucose control.

Creatine and blood glucose – how it affects your metabolism

Mon, 28 Apr 2025 17:38:02 +0000

Creatine is one of the most popular and well-studied supplements, with strong evidence supporting its benefits for athletic performance, brain health, and bone density, particularly in older adults.

In recent years, researchers have also begun exploring whether creatine could influence glucose metabolism. But while there are interesting studies, the evidence is still limited.

Here’s what we know so far.

Key takeaways

Creatine shows potential to improve glucose control, but the evidence is early and not conclusive.
Creatine itself doesn’t cause blood sugar spikes, but added sugars in smoothies and mixtures can.
People managing blood sugar should use pure creatine monohydrate with water and consult their doctors before starting supplementation.
If you’re looking to improve glucose control, then good habits around cutting carbs, pairing with protein/fats, and careful portion control are more effective than creatine.

How creatine might influence glucose control

The Ultrahuman Ring AIR smart ring is HSA/FSA eligible

Mon, 28 Apr 2025 15:40:01 +0000

The Ultrahuman Ring AIR health-tracking smart ring is eligible for purchase with HSA/FSA funds – enabling US shoppers to save on the fitness tracker.

As an advanced sleep, fitness, and heart rate monitoring wearable, the Ultrahuman Ring AIR fitness tracker is FSA/HSA eligible to purchase for yourself or members of your family.

What’s more, the Cardio Adaptability PowerPlug, and Voyager Ring Charger are also eligible for FSA/HSA.

Below, we explain how the HSA/FSA works and how to save money on your next smart ring.

How to eat chapati without spiking your blood sugar

Thu, 24 Apr 2025 14:55:16 +0000

Chapatis are a staple across much of India, but for people tracking their blood sugar, chapatis can be problematic.

Traditional wheat chapatis have a moderate to high glycemic index (GI), meaning they can cause a post-meal glucose spike. But that doesn’t mean you have to cut them out entirely. Here’s how to eat chapati in a smarter, more metabolism-friendly way.

The impact of chapati on your blood sugar

Myth busting: Does drinking hot water reduce blood sugar?

Wed, 23 Apr 2025 18:11:20 +0000

Could drinking hot water reduce your blood glucose levels? It’s a pervasive myth for diabetics and those watching their blood sugar, but it’s not strictly true.

However, drinking water and maintaining good hydration are critical to the management of blood glucose. And the science points to some interesting indirect effects when it comes to drinking water and its effect on blood sugar.

In this article, we’ll explore how hot water affects metabolism, its potential role in blood sugar control, and whether it can be a useful tool for maintaining stable glucose levels.

Milk tea and blood sugar: The impact explained

Wed, 23 Apr 2025 14:50:16 +0000

Tea with milk is a global favorite – but how does it affect blood sugar? Ultrahuman data feeds into the biggest global database of glucose responses, and it’s good news for tea drinkers.

Ultrahuman’s OGDb data indicates that a standard cup of milk tea can lead to an average glucose peak of 128 mg/dL and gets a stable response from 65% of users. You can see that data below – and it’s important to factor in that some people may sweeten their tea and not label it, so overall, tea with milk is stable for most people.

The perfect grilled cheese sandwich for stable glucose levels

Tue, 15 Apr 2025 10:30:00 +0000

A perfect grilled cheese sandwich is the ultimate comfort food. Few people expect a grilled cheese to be healthy, but for those keeping an eye on blood sugar, it’s a double-whammy with a glucose spike built in.

The problem is the bread. Bread’s simple carbs break down into glucose quickly, which causes a spike in blood sugar. If you’re watching blood sugar levels, it’s not the best snack to choose.

Avocado toast and blood sugar explained

Mon, 14 Apr 2025 10:30:00 +0000

Avocado toast is one of the most popular food trends of the last decade thanks to avocado’s huge list of health benefits . But how well does it actually support blood sugar control?

Avocados are rich in monounsaturated fats, fiber, as well as potassium, magnesium, and folate. Not only that, avocado toast is a simple, quick, and convenient snack to make.

These components have been associated with improved insulin sensitivity and better appetite regulation. When paired with protein and fiber, healthy fats like those found in avocado can help reduce the speed at which glucose enters the bloodstream — a key factor in avoiding post-meal spikes.

Introducing Nap Detection V2: Find your unique rest signature

Fri, 11 Apr 2025 13:20:49 +0000

Nap detection is crucial for understanding your body’s recovery patterns – whether you’re catching up on sleep debt, recharging after an intense workout, or maintaining energy through strategic rest.

Accurately detecting these restorative moments helps move from just data to actionable health insights that are tuned to your physiology in real-time.

Our new ML-based algorithm, trained on over 1 million de-identified and anonymous naps, now detects naps with even greater precision. Every recovery insight you receive is now more reliable than ever before.

Does popcorn spike blood sugar? Nutritional value explained

Fri, 04 Apr 2025 19:33:23 +0000

Popcorn is often celebrated as a healthy snack  — low in calories, high in fiber, and a 100% whole grain. In fact, one serving of popcorn provides about one-third of the whole grains most adolescents and adults need. But what about blood glucose?

Air-popped popcorn, devoid of added butter or salt, is a healthy option, but things are more nuanced for those managing blood sugar levels.

Its effect on blood sugar can vary significantly depending on portion size, individual metabolism, and accompanying foods. We look at the

Does Coke Zero raise blood sugar? Here’s the science

Fri, 04 Apr 2025 19:09:07 +0000

Coke Zero is a sugar-free soda marketed as a healthier alternative to regular Coca‑Cola – and it’s designed to have fewer calories and not to raise blood glucose levels.

It uses artificial sweeteners — primarily aspartame and acesulfame potassium (Ace‑K) — to mimic the taste of the original Coca-Cola. These sweeteners contain no calories and don’t produce a glycemic spike as sugar.

But how do they affect blood sugar levels, and are there any metabolic consequences?

Ultrahuman free Cycle and Ovulation PowerPlug explained

Fri, 04 Apr 2025 17:06:28 +0000

Understanding your menstrual cycle is a window into your overall well-being, energy, mood, and reproductive health. That’s why Ultrahuman developed the Cycle and Ovulation PowerPlug.

Available to all Ultrahuman Ring AIR users at no extra cost, the Ultrahuman Cycle and Ovulation PowerPlug uses unique biomarkers, such as skin temperature, HRV and RHR to calculate your cycle phases. It will predict a 7-day fertile window and pinpoint ovulation day with precision.

2024 Ultrahuman Holiday Update

Wed, 11 Dec 2024 17:20:00 +0000

This Holiday Update brings our most exciting product upgrade, from game-changing new features, a whole new edge ML based firmware and a little holiday refresh of the app UI. Let’s dive right in!

Smart Alarm: Wake Up at Your Best

Smart Alarm is here finally! Inspired by your demand for a better wake up experience, we’re excited to introduce the Smart Alarm PowerPlug. It syncs with your sleep cycles, gently waking you up during light sleep, with wake-up tunes crafted with sleep and music science — ensuring the perfect start to your day.

Introducing Screentime: A PowerPlug designed to help you be more mindful of your digital life

Mon, 26 Aug 2024 11:02:54 +0000

In today’s hyper-connected world, our screens have become both windows and mirrors - portals to endless information and reflections of our daily habits. But as we swipe, tap, and scroll through life, it’s all too easy to get swept away in a current of excessive Screen Time. This digital undertow can undermine our well-being, affecting everything from our sleep patterns to our mental health. As we navigate this new world, it would be helpful to be more mindful of these digital tides learn to ride them the right way, and optimise for overall well-being in the process.

Introducing Automatic Workout Detection On the Ring AIR

Tue, 13 Aug 2024 20:05:20 +0000

The Ring AIR now detects your activities automatically. You no longer need to worry about an activity not being logged and missing important training metrics.

When the Ultrahuman Ring AIR detects an activity, it shows you a banner on your home screen indicating the activity and the time spent on it. You now also have the option to log the activity with the time or dismiss it.

Activity Categorisation

You also have the option to categorise the activity. You can select from a “Recommended” list of activities that the app suggests based on your unique activity signature or tag the workout from the “All workouts” section, which is a list of all the activities. These workouts are classified into high-intensity, low-intensity, endurance, and strength training, which helps you easily scroll through and make the right choice.

Understanding Sleep Stages and Their Impact on Health

Fri, 26 Jul 2024 17:36:32 +0000

Sleep is a complex and vital process consisting of different stages, each with unique characteristics and functions. Recognizing the significance of these stages is essential for maintaining overall well-being.

Think of sleep as a time when your brain and body receive essential updates. Just as your computer or phone needs updates to function efficiently and stay secure, your body needs sleep to repair cells, consolidate memories, and regulate hormones.

Essentially, sleep is characterized between non-rapid eye movement sleep (non-REM) and rapid eye movement sleep (REM) sleep.

Introducing Sleep Debt: Manage your sleep deficiency with the Ring AIR

Tue, 16 Jul 2024 15:52:21 +0000

Are you having a tough week at work and falling behind on sleep? Perhaps you’re navigating the challenges of parenthood with a restless toddler, or maybe you’re simply burning the midnight oil. Regardless of the reason, you may not realize it, but you are in debt—to your sleep!

Sleep allows the body to rest and recover. During sleep, the brain clears out toxins that accumulate during waking hours, which may help prevent neurodegenerative diseases.

How to combat insulin sensitivity?

Wed, 12 Jun 2024 13:07:25 +0000

Walk after a meal

Walking for at least 10-15 minutes after a meal is shown to reduce your glucose spikes post a meal. Since walking relies on aerobic metabolism, which draws upon glucose in combination with fatty acids and protein in the body, you burn glucose at a moderate rate to curb a spike in glucose production without triggering its production further.

Exercise before a meal

Moderate to High-Intensity workouts before a meal have been shown to result in a lower glucose response. With regular exercise, your body becomes more insulin-sensitive, which means that your glucose response will be better than usual.

Refer or gift your friends the Ring AIR

Wed, 12 Jun 2024 01:37:43 +0000

Use your unique invite link to refer friends and give them a 10% discount (that’s ₹2,850) on their first Ultrahuman Ring AIR purchase.

Special instructions

Ensure you have updated to the latest version of the app from the App Store or Play Store for the best-referring experience.
The referral discount cannot be combined with any other offer.

During active campaigns

During an active referral campaign period, successful referrals will earn you exclusive rewards depending on the number of successful referrals.

What is HbA1c?

Wed, 12 Jun 2024 01:31:26 +0000

HbA1c is what’s known as glycated haemoglobin. This is something that’s made when the glucose (sugar) in your body sticks to your red blood cells. Your body can’t use the sugar properly, so more of it sticks to your blood cells and builds up in your blood.

HbA1c ranges

According to American Diabetes Association , these are the HbA1c ranges -

4% to 5.6% - This is the normal range of HbA1c.
5.7% to 6.4% - This indicates you have prediabetes and a higher chance of getting diabetes. Consult a doctor if you have estimated HbA1c in this range.
6.5% or higher - This indicates that you have diabetes. Consult a doctor if you have estimated HbA1c in this range.

How to fix inaccurate glucose readings?

Wed, 12 Jun 2024 01:11:00 +0000

If you feel that your sensor is reporting wrong glucose values even after two days of activation, then your sensor cannot calibrate properly. In this case please reach out to us via the “Troubleshoot” option at the bottom of the Metabolism tab on our app so that we can provide you with further assistance.

How to optimise foods with low food scores?

Wed, 12 Jun 2024 00:57:27 +0000

Foods that give you a high glucose spike and keep your glucose levels outside the target range (70-110 mg/dL) get a lower food score. These tips will help you to optimize these foods:

Walk after a meal

How is your metabolic score calculated?

Wed, 12 Jun 2024 00:39:01 +0000

Metabolic Score (ranging from a scale of 0-100) is an indicator of your overall metabolic health. It is a factor of your food consumption, activities performed, stress levels, and quality of sleep.

It depends on three factors:

Glucose variability

Glucose variability is the ups and downs present in your glucose levels graph. A low variability indicates that you have a stable glucose trend which is an indicator of good metabolic health. A high variability depicts that your body is subjected to high glucose spikes and crashes which might be the reason for laziness and lethargy that you feel after a high carbohydrate meal.

Understanding your first glucose spike: Optimizing blood glucose response for better metabolic health

Wed, 12 Jun 2024 00:32:15 +0000

Some foods spike and crash your blood glucose and hence reduce your metabolic score. This doesn’t necessarily mean that these foods are bad and need to be avoided.

Ways to optimise your glucose spike

Get Movin’: Go for a walk or do light physical activity to help dispose of excess glucose post-spike.
Portion control: In case you ate a large portion of the meal, try with a slightly reduced portion size next time.
Food sequence: Eat fibres, fats, proteins, carbs, and simple sugars in this order. This creates a hypercompensation effect and helps improve your response to meals.

Understanding your metabolic score

Wed, 12 Jun 2024 00:15:27 +0000

What does the metabolic score mean?

Metabolic Score (ranging from a scale of 0-100) is an indicator of your overall metabolic health. It is a factor in your food consumption, activities performed, stress levels and quality of sleep.

How is it calculated?

It depends on three major factors:

Glucose Variability
Average Glucose
Time in Target

Glucose variability

Understanding Variability: Glucose Variability is the ups and downs you see in your glucose graph.
Significance: A low variability indicates that you have a stable glucose trend, a sign of good metabolic health. A high variability indicates that your body is subjected to high glucose spikes and crashes, which may cause post-meal lethargy.
Improving Variability: A balanced diet will give you a flat glucose line without spikes and crashes and result in a better metabolic score.

Average glucose

Calculation Method: Average Glucose is calculated from all the glucose data points for that day.
Importance: Lower average glucose in the target range is good for your metabolic health.
Tips for Maintenance: Exercising well and eating food with a lower glycemic response will help maintain lower average glucose, thereby improving your metabolic score.

Time in target

Definition: Time in Target is the duration for which your glucose levels stay within the target range (70-110 mg/dL).
Monitoring Levels: Notice when your glucose levels go out of this target range.
Tips for Regulation: Taking a walk after meals (when your glucose levels exceed the maximum target) and eating a light healthy snack (when your glucose levels fall enough to make you weak) are proven ways to regulate your glucose levels.
Maximizing Time in Target: Maintaining your glucose levels within the target range throughout the day will help you maximize your metabolic score.

Note that at the start of your metabolic transformation journey, you might observe low metabolic scores. This is expected and okay. It is when you adjust your lifestyle choices in response to your metabolic score and build your metabolic awareness that you will start seeing higher metabolic scores.

Understanding and managing hyperglycemia

Wed, 12 Jun 2024 00:04:30 +0000

Hyperglycemia is blood glucose greater than 120 mg/dL while fasting or postprandial (after food consumption).

Causes of glucose spikes

Food had a high Glycaemic Index (GI) i.e, it included more simple sugars and carbs
Coffee intake leads to an increase in stress hormones that lead to a glucose spike
High level of stress in the body in general due to external stressors
Lack of sleep

In case the meal that spiked glucose has a combination of 2-3 individual food items, you would need to test out each one of them / a suspect food that spikes your glucose again and again.

Understanding and managing your average glucose levels

Tue, 11 Jun 2024 23:59:01 +0000

How is average glucose calculated?

Average Glucose is calculated from all the glucose data points for that day. This single metric provides you with a holistic view of how your glucose levels were throughout the day.

Maintaining optimal average glucose

In general, 100 mg/dL is considered to be the max optimal value for average glucose. So whenever you exceed this threshold for a single day, you’ll get a nudge on the Ultrahuman app. It’s possible to experience high average glucose when you are consuming more carbs or simple sugars than what your body can utilize optimally.

How to optimize high crash foods for better metabolic health

Tue, 11 Jun 2024 23:50:39 +0000

Understanding high crash foods

High-crash foods give you a steep glucose crash, which is not good for your metabolic health. These crashes can lead to subsequent hunger and overfeeding and/or cause lethargy.

Strategies to optimize high crash foods

Add more complex carbs to your meal: Complex carbs could include whole food grains like quinoa, buckwheat and whole wheat items. These do not spike your glucose.
Add more fibre and protein to your meal. This creates the hypercompensation effect that smoothens the glucose response curve.
Fermented foods: Fermented foods like sourdough bread might have a slightly better glucose response than their non-fermented versions.
Hack: Drinking 1 tbsp of apple cider vinegar pre-meal will smoothen the glucose crash
The sequence of foods sorted by a lower probability of crash responses is → Fiber > Protein > Carbs > Simple Sugar. Eat your meals in the above sequence to improve the glucose response.

Glucose Sensor Equilibration: What to expect in the first 24 hours

Tue, 11 Jun 2024 22:01:13 +0000

Introduction to Glucose Sensor Equilibration

Soon after the glucose sensor is inserted, physiological processes occur as the glucose sensor and the body equilibrates. These processes are part of the body’s natural response to glucose sensor insertion.

Why equilibration affects sensor accuracy

The equilibration process can vary from one person to another and may not always happen in the same manner for any one person. During this equilibration process, the sensor values are inaccurate; hence we don’t show them on the app.

Why can glucose readings be unreliable in the first 24 hours?

Tue, 11 Jun 2024 21:24:22 +0000

Some sensors, even after warming up post 1 hour of activation, still need calibration. On average, it takes around 24 hours for the sensor to be calibrated. After which it can report correct glucose values.

This is due to the fact that soon after the insertion of the glucose sensor, physiological processes occur as the glucose sensor and the body equilibrate. These processes are part of the body’s natural response to glucose sensor insertion. The equilibration process can vary from one person to another and may not always happen in the same manner for any one person.

All you need to know about the ring sizing kit

Tue, 11 Jun 2024 20:57:21 +0000

Which finger should I wear the ring on?

☝🏽 We recommend either your index, middle, or ring finger for the Ultrahuman Ring.

How do I know if the ring fits properly?

🦾 The fit should be snug (not too tight or too loose). A few simple ways to assess this — If you rotate the ring on your finger, it should not rotate freely. To take the ring off, you must push the bottom of the ring from below and then slide it out. Pro tip: Wear the ring overnight to ensure you’re completely comfortable with it.

How to replace your M1 sensor

Tue, 11 Jun 2024 20:56:39 +0000

Video tutorial and steps

Here are the steps to replace your patch and sensor:

Step 1: Peel off the Ultrahuman Patch, if you have it on.

Step 2: Gently start peeling off your sensor, starting from the edges, until it comes off.

If you are having difficulty peeling off a sensor, you can loosen it by applying vegetable oil or baby oil to the adhesive present on the edges of the sensor, 10 minutes before removing the sensor.

Getting started with the Ultrahuman Ring AIR: Onboarding guide

Tue, 11 Jun 2024 20:56:01 +0000

Below are the steps to get started with the Ultrahuman Ring AIR.

Quick Start Guide

Step 1:

⚡ Charge your Ring for at least 30 minutes before using it for the first time. Place your ring on the charger (align the flat side of the ring with the flat side of the charger) connected to a power source, and the LED light on the charger will start blinking in white, indicating that your ring is now charging.

Ultrahuman Ring AIR FAQs: Everything you need to know

Tue, 11 Jun 2024 20:55:19 +0000

About trade-in

Will my UltrahumanX membership still apply if I trade in my ring?

✅ Absolutely! Your UltrahumanX membership will continue to include benefits for accidental loss or theft, even after the trade-in.

How does the trade-in process work?

✅ While you are making the trade-in, you’ll pay the full price upfront. We’ll record all the necessary details, including the trade-in variant, at our end.

✅ As the next step, we will ship the Ultrahuman Ring AIR in a month.

Everything you need to know about the Ultrahuman M1

Tue, 11 Jun 2024 20:54:10 +0000

Ultrahuman is a holistic fitness app with the goal to make fitness more personalized. With the latest addition to our arsenal, Ultrahuman M1, we are on a mission to solve the metabolic health crisis using Continuous Glucose Monitoring and the Ultrahuman App.

Understand your metabolism

⚙ Understand how food, stress, and activities affect your metabolism. Get metabolic health scores, reports and real-time nudges to improve your metabolism.

Glucose Variability

💯 Maintain your glucose variability within the set target range and receive a daily metabolic score indicative of your metabolic health.

Ultrahuman M1 Live (USA) : Your top FAQs answered

Tue, 11 Jun 2024 20:52:53 +0000

You can purchase your desired Ultrahuman M1 Live Glucose Tracking plan via the Ultrahuman app or website. After payment, you’ll be redirected to fill out a mandatory medical consultation form which asks you a few questions about medical conditions, allergies, etc. This form is forwarded to our tele-health partners who are licensed in your state to approve the use of Continuous Glucose Monitors (CGM) through a prescription. This prescription is issued to you free of any charge.

How to activate your Ultrahuman Premium subscription

Tue, 11 Jun 2024 20:52:09 +0000

Download the Ultrahuman App from the link here
When you launch the app, you’ll be taken through a brief onboarding flow
At the end of the onboarding flow, a subscription page will pop up. You can go ahead and close that by clicking the cross on the top left
For iOS - Go to the ‘Metabolism’ tab (bottom right) > Settings (top right) > Sign up & Login > Login (using Apple, Gmail or Facebook ID)
Note - If logging in through Apple ID, please select the option ‘Share my email’
For Android - Click on ‘Menu’ button (top right) > Settings > Login (using Gmail or Facebook ID)
In case of any issues with the access, please email: feedback@ultrahuman.com

For iPhone users

Leveraging the power of wearables to span the spectrum of sleep apnea treatment: from early diagnosis to follow-up care

Mon, 03 Jun 2024 18:14:55 +0000

Sleep isn’t just about feeling well-rested; it is actually a vital time for your body to repair itself from head to toe. Sleep has been preserved across all species and is important for your very survival. Getting enough sleep helps the brain develop and remember things, keeps the immune system strong to fight off illness, and regulates metabolism. Conversely, not getting enough sleep has been linked to a whole host of health problems, from heart disease and diabetes to mental health conditions like depression.

What do your blood markers mean about your health?

Tue, 02 Apr 2024 10:43:35 +0000

When it comes to health, we often jump straight into crafting a new workout routine or revamping our diet—a seemingly simple fix. Yet, the truth is, our bodies are wonderfully unique, and while exercise and good nutrition are beneficial, the key to truly optimizing your health lies in a more personalized approach.

Understanding your body’s specific needs begins with knowing where you currently stand health-wise, uncovering the internal workings of your body, and then customizing your health strategies to suit your requirements. This preventive approach is precisely where the value of blood markers lies.

Harness the power of breath: Protocols for your Autonomic Nervous System

Thu, 14 Mar 2024 10:53:43 +0000

Beneath the surface of our seemingly automatic breathing lies an intriguing interplay with the autonomic nervous system (ANS), a key part of our body’s control system.

The autonomic nervous system is a complex network of nerves that regulates involuntary bodily functions, such as heart rate, digestion, respiratory rate, pupillary response, and sexual arousal. The connection between breathing and the ANS is well-documented in modern research. However, diaphragmatic breathing has its roots in many ancient civilizations.

Introducing Ultrahuman Home. The future of healthy living.

Tue, 09 Jan 2024 22:05:14 +0000

Ultrahuman Home is a silent and power-packed home health monitor that helps you optimize your living space by monitoring daily markers that affect your health. The sleek yet powerful device provides insights on an individual’s external environment including exposure to artificial light, air quality, humidity and noise levels. Personalizing or changing these markers’ basis recommendations from the Ultrahuman home platform will help improve the passive factors that affect your health. Passive markers like PM, CO2 and temperature are important because of their impact on health compounds over time.

Ultrahuman introduces groundbreaking pregnancy insights on the Ring AIR

Fri, 29 Dec 2023 14:20:34 +0000

Pregnancy is a remarkable biological phenomenon that exemplifies the intricate dance of cellular and hormonal orchestration, initiating new life. Hormonal interplay, particularly involving human chorionic gonadotropin (hCG), progesterone, and estrogen, regulates the delicate balance necessary for a successful pregnancy. This interplay causes biomarkers to vary due to physiological demands.

With Ultrahuman Ring AIR, expecting mothers can look deeper into their Heart Rate (HR), Heart Rate Variability (HRV), Temperature, and Resting Heart Rate (RHR), tailored to the specific trimester of their pregnancy journey.

Ultrahuman iOS releases in 2023

Wed, 27 Dec 2023 20:11:13 +0000

As the year comes to a close, stay updated with the latest software and firmware updates for your Ultrahuman app and ring. For Apple users, the updated Ultrahuman App is available in the App Store and is compatible with iOS devices on Apple iOS 14 and above. Android users can access Ultrahuman on Android 6.0 or higher with Google Play, and remember, Bluetooth 4.0 compatibility is key.

Here’s a yearly round-up of the latest updates with release notes that are always fresh, informative, and ready for you below.

Caring for your Ultrahuman Ring — A comprehensive guide

Wed, 30 Aug 2023 17:44:09 +0000

The Ultrahuman Ring is not just a visual marvel but also a compact powerhouse of health tracking. 🦾 Ensuring that it remains shiny and efficient as the day you first unbox it is pretty simple.

Hardware care: Maintaining the perfect finish

Gentle cleaning routine The Ring, by design, is chemical, sweat and corrosion-resistant. However, a quick and regular cleaning routine is recommended a few times a week to maintain hygiene. Gently sweep away smudges and marks that masquerade as scratches using a soft microfibre cloth. For a thorough cleanse, consider using alcohol-based solutions specifically designed for delicate surfaces.
Thoughtful protection against scratches Be mindful of the environments and activities where your ring may encounter wear. Activities that involve repeated motion with your hands, such as washing dishes, or those that bring the ring into contact with abrasive surfaces, such as metal dumbbells or knurled materials, can lead to cosmetic wear. Consider removing the ring during such activities to keep it looking shiny new.

H.S Prannoy: Story of the Thomas Cup Champion

Tue, 04 Apr 2023 19:24:00 +0000

Whether it was his performances at the Youth Olympics in 2010, the Bahrain International Challenge in 2011, or his outstanding contribution to India’s historic win at the 2022 Thomas Cup, Prannoy has always been in the limelight with his remarkable talent.

But being a top athlete is no cakewalk. It takes discipline, hard work, and dedication, not just on the court but also off it. Nutrition, mental focus, and recovery all play a crucial role in shaping an athlete’s performance. And who better to talk about it than the man himself?

Metabolic Testing: Know What It Is, Its Importance, And Its Types.

Thu, 27 Oct 2022 10:31:00 +0000

What is Metabolism?

Even while at rest, every human being is kept alive by a chemical process in each cell of the body called metabolism. Metabolism is the term used to describe all chemical reactions that maintain the living state of an organism.

It can be divided into two categories: catabolism, which is the breakdown of molecules to obtain energy, and anabolism, which is the synthesis of all compounds needed by the cells.

Emotional Eating & Metabolic Health

Sat, 15 Oct 2022 06:07:00 +0000

Emotional Eating and Metabolic Health

Emotional eating is the habit of consuming food as a response to negative emotions. Also widely known as comfort eating and stress eating, it is important to understand that stress is only one potential cause of emotional eating. It is generally used to describe eating in response to sadness, stress, frustration, nervousness, and even boredom. Emotional eating occurs in the absence of hunger. It refers to the ingestion of food to regulate one’s emotional states.

How Many Calories Do You Need In a Day?

Fri, 14 Oct 2022 18:28:00 +0000

A common refrain one hears when it comes to weight maintenance and health is the number of calories one is consuming. We’re generally given to understand that more calories are bad and fewer calories much better. They’re an important metric when it comes to new products; you may have seen entrepreneurs pitch their healthy energy bar, for example, on Shark Tank, which will famously have less sugar, less sodium and less calories, a factor making the product that much more desirable and investable. But what are calories exactly? How do we measure them, and what’s the best way to understand them? Let’s find out.

Impact of Keto Diet On Pro Athletes

Fri, 14 Oct 2022 17:23:00 +0000

A keto diet is generally defined as a high-fat, moderate-protein and very-low-carbohydrate diet, consisting of 75 per cent fat, 25 per cent protein and 5 per cent carbohydrates. It was first used as a medical, nutritional therapy to control epilepsy, but over the years, it showed a difference in body composition by reducing weight and body-fat percentage and has been increasingly used in this regard.

Highlights

A ketogenic diet has shown to reduce weight by causing a reduction in fat-free mass and lipid synthesis and increase in lipolysis and fat metabolism,
Being on ketosis leads to low insulin levels and promotes fat oxidation by allowing fats to move from the cell to the circulation. This process of breaking down fats to provide energy leads to a state called ketosis, which happens in 3–4 days,
With a keto diet, there is an increased ability to preserve glycogen stores from depleting during exercise.

Incorporating 75 per cent fat in your diet can be a challenge due to its high percentage. To sustain ketosis, include more saturated fats such as butter, bacon, olive oil, fatty fish, pumpkin seeds, sunflower seeds, cheese, cream cheese, etc. Keep protein intake at moderate levels as high levels of protein can convert to glucose, interfere with ketone production, and alter ketosis. Include slow-digesting carbs that are majorly fibre-rich to reduce calories and not cause a glucose spike.

How To Curate Your Social Circle?

Fri, 14 Oct 2022 17:21:00 +0000

Do the people in your life inspire you to live your best life?

You may have friendships or relationships that feel comfortable because they are familiar, but closeness doesn’t always equate with people who inspire positive growth. The motivational speaker Jim John says, “you are the average of the 5 people you spend most of your time with.” It’s important to consider the influence of the people closest to you, as it turns out – they have a big impact on your well-being.

Adapting To Stressors

Fri, 14 Oct 2022 17:20:00 +0000

The effects of stress and anxiety on athletes are of paramount concern to coaches and instructors as most sportspersons grapple with the issue on a daily basis. Competitive sport is a thrilling, strenuous and progressively fast-paced world.

Players and coaches alike are frequently working long hours to identify ways to improve individual skills, achieve maximum squad talent and develop mental toughness in order to remain one step ahead of their competitors and achieve success.

The Key To Unlocking The Door To Restorative Sleep

Fri, 14 Oct 2022 17:19:00 +0000

Sleep hygiene is often considered the key to maintaining the body’s circadian rhythm. Yet, athletes often find sleep hard to come by, with them having to combat the weight of expectations, deal with jet lags, go through intense training sessions and participate in gruelling tournaments. In order to get sufficient sleep amid all this, athletes should aim to maintain stable sleep hygiene. The article serves to reveal how regular sleep hygiene habits are the essence of restorative and quality sleep.

Elite Athletes: Dangers of Doping

Fri, 14 Oct 2022 17:18:00 +0000

Doping is the use of a prohibited substance (eg: a steroid/erythropoietin) or a prohibited method (eg: blood/gene doping) aimed at increasing athletic performance and concealing or attempting to conceal such use of substances/methods. Possession/trafficking of prohibited substances and evasion of/tampering with a doping control process are also considered doping offenses.

Highlights

Doping is the use of a prohibited substance (eg: a steroid/erythropoietin) or a prohibited method (eg: blood/gene doping) aimed at increasing athletic performance and concealing or attempting to conceal such use of substances/ methods,
The global regulator for anti-doping in sport is WADA (World Anti-Doping Agency). Every year, WADA publishes a prohibited list of substances and methods,
Doping includes the use of steroids/anabolic agents, blood doping and erythropoietin, stimulants, human growth hormone (HGH), peptide hormones and their analogues, opioids and masking agents.

Why is Doping wrong in Sports?

Doping is considered to be wrong in any sport due to the following reasons:

Mental Imagery: Learning, Problem-Solving And Performance

Fri, 14 Oct 2022 17:17:00 +0000

Mental imagery represents sensory states such as visual, auditory, olfactory, taste, and proprioceptive states (state of being connected to movement and posture of the body and its physiology).

It is a mental training technique used by productive people to prepare for action by repeating and training their thoughts, feelings, and behaviours to improve their performance and well-being.

Highlights

Mental imagery is the mental representation of sensory states such as visual, auditory, olfactory, taste, and proprioceptive states (state of being connected to movement and posture of the body and its physiology),
It is used effectively in a variety of settings, including psychology, sports psychology, psychotherapy, and remedial education. Mental imagery is used in cognitive-behavioural therapies in psychiatry, particularly for post-traumatic stress disorder (PTSD) and social phobia,
You can learn to use mental imagery by practising it every day. Begin by visualising yourself in a specific situation. For example, imagine you’re participating in a sport like football. Visualising yourself playing before each game can help you improve your performance, confidence, control, and mental awareness while injured.

It is used effectively in a variety of settings, including psychology, sports psychology, psychotherapy, and remedial education. Mental imagery is a scientifically proven technique that uses images to maximize the brain’s potential. Imaging has an impact on more than just the muscles, causing cardiovascular and respiratory responses.

Metabolic Health And Lung Function

Fri, 14 Oct 2022 16:49:00 +0000

The lungs are a part of our respiratory system which enables us to breathe. Oxygen is inhaled and carbon dioxide is exhaled during the process of respiration.

A lung function test or Pulmonary function testing is an evaluation done to check the respiratory health of an individual. One of the most basic tests is Spirometry. The test basically measures the amount of air that our lungs can hold and how forcefully we can empty the air from the lungs. This test acts as a screening tool for various respiratory diseases such as asthma, chronic obstructive pulmonary disease (COPD), and other conditions that affect respiration. Spirometry is also used to monitor the lung condition and measure the progress of any treatment if given.

Self-Determination Theory: Part Two

Fri, 14 Oct 2022 16:01:00 +0000

Read Self-Determination Theory: Part One

Part two of the series on motivation in sport moves past the preparation and dives into the challenges our specific team faced during the running of the speed project and how we stayed driven and focused through adversity in a race to the finish. Our initial route was planned for 295 miles of top-end speed. But the best-laid plans, according to legend, often go awry. Predicting our original finish somewhere around the 32-hour mark, our ranking at the top of the field slowly slipped away. As we added on time, it seemed as though we never chipped away at the remaining distance. We finished in 42 hours and some minutes. We traversed nearly 400 miles.

Mental Skills That Successful Athletes Possess

Fri, 14 Oct 2022 15:45:00 +0000

When Australian Open 2022 runners-up Daniil Medvedev found himself two sets and a match point down in the quarterfinal, he said to himself, ‘What would Novak do?’ He went on to win the match with an impressive display of physical and mental skills. And anyone familiar with tennis would agree that Novak Djokovic is synonymous with mental strength.

It is natural to associate this skill with elite athletes. Now, what exactly makes an athlete successful? Ranking or number of trophies, to an extent, yes. But these aren’t the only determinants of success in sport. A 14-year-old golfer who hasn’t won a trophy yet, a 34-year-old tennis player whose goal is to play an entire tournament with the same energy and a marathon runner aiming to finish in 24 hours are all successful athletes.

What Is Hereditary Fructose Intolerance?

Fri, 14 Oct 2022 15:43:00 +0000

Fruits are a colourful, delicious, and important food group and can mostly be expected to contain sugar. The sugars in fruit occur naturally, making them fundamentally different from processed sugars. One such sugar commonly found in fruits is fructose. It is a simple compound that is also found in juices, and sometimes even in other foods like honey and sugarcane or vegetables like artichoke, onion, mushroom, and even red pepper.

Priming For Athletic Training: Psychology Framework

Fri, 14 Oct 2022 15:32:00 +0000

Mental training or priming for toughness and endurance has been underestimated by many athletes and coaches. However, one has to only look at the careers of Michael Jordan or Kobe Bryant to see the massive impact priming has on honing the mental strength and competitive attitude of sportspersons and helping them to perform at their best.

In the field of psychology, priming refers to a technique in which the introduction of one stimulus influences the response of people to a subsequent stimulus. In the process of priming, just before another stimulus or task is introduced, an association/representation in memory is activated.

The Science Behind ‘Brain Music’

Fri, 14 Oct 2022 15:31:00 +0000

Various journals and research papers have spoken about the impact of music on the human brain. We, at Ultrahuman, take pride in being a knowledge-first holistic health platform, and when it came to adding music for productivity, relaxation, focus, sleep etc on our platform, we decided to take the route less traveled!

We partnered with Evoked Response to understand the science behind how different kinds of beats impact the human body. So, we created ‘brain music’ - a series of playlists that help listeners relax, focus, increase their productivity, etc. Brain music has been curated using the technique of ‘**Musical Phase Locking’.**Let’s understand it a bit further.

How Mindful Walking Can Be Meditative

Fri, 14 Oct 2022 15:19:00 +0000

During the day many of us are moving so fast - both mentally and physically. Our neurons are firing at an unbelievable speed with so much to do and so much to pay attention to. We’re all working so hard to get somewhere that we forget to be here.

Do you find yourself rushing to get to work, rushing to pick up the kids, and even rushing home to relax? Now think about that for a minute…” rushing home to relax”?!

Self-Determination Theory: Part Three

Fri, 14 Oct 2022 15:11:00 +0000

Read Self-Determination Theory: Part Two

The “shortcut”

I was fueled with the same nervous anxiety that overwhelmed Brad a few hours before. Something about the dark removes the certainty of a body in space that swells with the shining sun. I could not wait for tired eyes and untied shoes; I had missed my chance to sleep: It was now or never.

This instalment in the speed project x motivation series will explore the grit and determination required to persevere in the face of myriad obstacles. Murphy’s law states, “Anything that can go wrong, will go wrong.” And while I wouldn’t change a thing about the overall experience of our journey, this principle of physics certainly held true.

The Starring Role Of Probiotics & Prebiotics In Gut Health

Fri, 14 Oct 2022 15:11:00 +0000

Research suggests that the foundation of good health is in fact dependent on our gut. But why is this the case? The human gut microbiome is made up of around 100 trillion microbes—bacteria, yeast, fungi and viruses—and starts to develop before we have even been born. When we use the term ‘healthy gut’, we refer to a balanced microbiome in which bacteria live symbiotically. When our microbiome is out of balance (otherwise known as dysbiosis) due to a lack of certain bacteria or an overgrowth of others it is indicative of an ‘unhealthy gut’. Probiotics are living bacteria strains that foster the growth of good bacteria in the digestive system while prebiotics refers to plant fibre that acts as fuel for the good bacteria. Let’s examine the part they play in gut health.

Your Visceral Fat May Affect How Long You Live

Fri, 14 Oct 2022 15:09:00 +0000

Visceral fat refers to the fat that surrounds our visceral organs (heart, liver, pancreas, kidneys, intestines) located in the abdominal region. Unlike subcutaneous fat, which lies under our skin, visceral fat cannot be seen from the outside as it lies deep within the body. This type of fat is highly metabolically active, which means that it is constantly releasing free fatty acids (or FFA) into the bloodstream.

Highlights

Significant factors that affect longevity or life expectancy include gender, genetics, nutrition, physical activity and lifestyle,
A growing body of evidence and a number of studies have implicated visceral fat as a major factor for type 2 diabetes, insulin resistance, metabolic syndrome, oxidative stress, endothelial dysfunction and cardiovascular disease, which are ultimately threats to longevity.

Visceral fat and proinflammatory cytokines

Visceral fat also releases proinflammatory cytokines that stimulate the hypothalamic–pituitary–adrenal (HPA) axis, which plays a significant role in the body’s response to stress.

Exercise And Immune function

Fri, 14 Oct 2022 14:49:00 +0000

A field of study known as exercise immunology explores the effect that exercise, both in the short and long term, has on various aspects of immune function. There is evidence that a single bout of strenuous and prolonged exercise reduces the response of the immune system and puts an individual more at risk of acquiring an infectious disease. On the other hand, moderate exercise in the long term has been shown in some research to improve immune system response.

7 Things Mindful Families Do Differently

Fri, 14 Oct 2022 14:44:00 +0000

As the world starts whirling faster, it’s more important than ever to build the strength of presence within ourselves and in our families. This yearning to be grounded and tethered to the moment is making its way into our homes as many of us search for experiences to slow down. It’s possible to weave the tenet of mindfulness into the fold of the family. Teaching kids to imbibe mindfulness at an early age can help to mould their attention, self-regulation and curiosity. It can help them cultivate a sense of empathy.

Does Cold Water Immersion Help?

Fri, 14 Oct 2022 14:44:00 +0000

Cold water immersion (CWI) has gained popularity among a diverse group of people, including athletes, for its effects in reducing inflammation, exercise recovery, improving overall health and even weight loss. Wim Hof’s popularity in recent times has only helped the cause and more and more people are using CWI or ice baths.

Highlights

Claims of health benefits from cold water go back centuries. Hippocrates said water therapy allayed lassitude and Thomas Jefferson used a cold foot bath every morning for six decades to ‘maintain his good health’,
High intramuscular pressures, sustained release of calcium from the sarcoplasmic reticulum, and strain contribute to mechanical stress during high-force skeletal muscle contractions,
Cold water immersion is used to reduce hyperthermia by bringing down the core temperature after exercise.

Intense exercise causes physiological stress that results in energy depletion, hyperthermia, muscle damage, oxidative stress, inflammation and nervous system fatigue. The consequence: reduced performance, soreness, decreased muscle function, stiffness and swelling that may last several days.

Warm Ups And Cool Downs For Different Sports

Fri, 14 Oct 2022 14:28:00 +0000

Performing an effective warm-up and cool-down protocol can aid in reducing the risk of injuries from physical activity, improving performance, and promoting longevity. There are various warm-up and cool-down methodologies that you can employ to maximize your training sessions. Some of these are discussed below.

Highlights

When it comes to warming-up, a method based on scientific practice is the RAMP (Raise, Activate, Mobilize and Potentiate) protocol,
It was developed by Ian Jeffreys and is used by several elite coaches around the world,
There are several cool-down strategies that can be employed at the end of a training session to relax the body and return from a state of high activation.

When it comes to warming-up, a method based on scientific practice is the RAMP (Raise, Activate, Mobilize and Potentiate) protocol. It was developed by Ian Jeffreys and is used by several elite coaches around the world. It is a sequence that provides a time-efficient option for addressing several factors of performance that can provide long-term benefits. Let’s break it down:

10 Healthy Foods To Turn To When You're Stressed

Fri, 14 Oct 2022 14:22:00 +0000

When you’re stressed, the impulse can be to reach out for junk food loaded with carbs or sugar to make yourself feel better. A bag of chips or a box of cookies, when metabolised, releases dopamine, which is responsible for feelings of pleasure.

This behaviour is reinforced, causing us to repeat it time and again. Naturally, it isn’t the healthiest for our body. Research suggests that sugar can potentially worsen the negative feelings after the initial dopamine hit and make it harder to cope with symptoms of stress and anxiety.

Relationship Between ACE2 Receptors And COVID

Fri, 14 Oct 2022 13:26:00 +0000

ACE2, short for angiotensin-converting enzyme 2, is a protein present on the surface of many cell types, including in the lungs, the heart, blood vessels, the kidneys, the liver and the gastrointestinal tract.

ACE2 can also be found in epithelial cells, which create protective barriers by lining specific tissues. Oxygen (O2) and carbon dioxide (CO2) are swapped between the lungs and blood vessels within this very epithelial lining that is present in the lungs. ACE2 is abundantly found in the lungs on type II pneumocytes, which is a crucial cell mechanism seen in the alveoli, where O2 is absorbed and waste CO2 is released.

How Does Environment Impact Health And Well-Being?

Fri, 14 Oct 2022 13:13:00 +0000

The environment we live, train or work in can have positive as well as adverse effects on our health and well-being and, of course, on our performance in a sport as an athlete. Environmental factors—like the temperature, air quality, humidity, allergens, the pollutants present in the air and water, and so on—all contribute to our overall sense of well-being in one way or another. Athletes especially need to pay close attention to these factorsas they have the potential to negatively affect their performance, particularly closer to the date of a competition. When athletes travel to different locations for competitions, they can be inadvertently exposed to unknown stressors that can affect them both physiologically and psychologically.

Using HRV To Understand Your Recovery

Fri, 14 Oct 2022 13:00:00 +0000

Heart Rate Variability (HRV) is related to how you breathe, your blood pressure, emotions and thoughts and your level of readiness vis-a-viz inflammation markers. A consistently high HRV denotes a healthy body. Hence this is one factor that we can control and monitor.

HRV is simply a measure of the variation in time between each heartbeat (like the spaces between notes in a musical sequence of notes). Nowadays, you can check your HRV on your personal monitoring device daily. This is especially useful when watching the quality of recovery after stressful events. This variation is controlled by the autonomic nervous system (ANS), which regulates our heart rate, blood pressure, breathing and digestion among other functions.

How To Train During Off-Season From A Performance Perspective

Fri, 14 Oct 2022 12:58:00 +0000

The competitive season for sport can be demanding and fatiguing as athletes find themselves firing on all cylinders for the entire time. As the season progresses, the athletes inevitably end up performing repetitive movements and actions in their respective sport, which may predispose them to certain injury mechanisms (also referred to as the “inciting event”).

Highlights

The off season ensures that athletes get to rest and recover, enables the rehabilitation and strengthening of tissues/joints affected by injuries and allows one to prepare for the upcoming season,
While under-training will result in poor adaptations in the given span of time, on the other hand, chaotically pushing beyond one’s limits (or overtraining) may result in potential injuries, which is counterproductive and takes away time from training and sport,
Each individual adapts differently to stimulus and it is important to find and hammer that sweet spot for maximal adaptations, minus the negative side- effects.

The off season

Upon completion of the season, and before moving on to the next, the athletes usually get some time off in the form of an off season. This is important for several reasons:

Benefits Of Tracking Your Steps

Fri, 14 Oct 2022 12:33:00 +0000

Tracking steps is something everybody seems to be doing nowadays—on their phones, using a wearable device, you name it. It makes sense since keeping count of your steps makes a huge difference to your routine. It’s an extremely effective way to ensure you’re getting enough physical movement daily. Measurable benchmarks in fitness can help improve the overall quality of life.

You may work out regularly and never see the scale move, but when you track your steps, you realise that you’re only averaging 3,000 steps a day, which includes both exercise and non-exercise activities. This piece of information tells you that you need to move more and can allow you to set more focused goals for yourself.

Autonomic Control: Believe It Or Not, It's In Your Hands

Fri, 14 Oct 2022 12:21:00 +0000

The peripheral nervous system has a component in it called the ANS or autonomic nervous system. This system in our body is responsible for various vital body functions such as heartbeat, digestion, breathing and stress response. The ANS teams up with different parts of the body in different situations to produce an internal solution that can initiate recovery processes or solve a specific source of stress such as the limbic system or the vagus nerve.

7 Things Mindful People Do Differently

Fri, 14 Oct 2022 12:13:00 +0000

The intention of being more present in our lives is inspiring many people around me. I never would have imagined some of them practising mindfulness but they now sit in daily meditation.

When I look at the Seattle Seahawks, and think of our Army Vets or politicians sitting in the “Quiet Caucus” room, I’m filled with a whole lot of hope. When I see an increasing amount of kids and teens being taught mindfulness in their schools, I see possibilities.

Neuronutrition Food For The Brain

Fri, 14 Oct 2022 12:13:00 +0000

WHO defines brain health as a fast emerging idea that encompasses neural development, plasticity, functioning, and recovery across a lifetime. All life ages as time goes by, and a natural outcome of the ageing process is the shrinking of the brain. Cognitive decline is the ageing of neurons and a decrease in the speed at which the brain functions. There is*evidence * that high-quality nutrition (a diet that’s high-fiber, rich in fruits, vegetables and unsaturated fats) and regular exercise are critical in keeping cognitive decline to a minimum. It’s important to understand how food affects our brain.

Autoimmune Disorders And Its Relation To Gut Health

Fri, 14 Oct 2022 12:10:00 +0000

Autoimmunity is the presence of self-reactive B cells (autoantibodies) and T lymphocytes that react with the self-antigens of a person. Autoantibodies are a wonderful diagnostic tool to interpret autoimmunity. The essential feature of autoimmune diseases (AIDs) is that tissue injury is caused by the immunologic reaction of the organism against its own tissues (auto-reactive lymphocytes).

A balanced microbiome in the gut is an important aspect to indicate good health as many researchers have proven that intestinal dysbiosis (gut impairment, dysfunction, decreased microbiome diversity and increased inflammation) is hugely interlinked with AIDs such as type 1 diabetes, multiple sclerosis, rheumatoid arthritis and systemic lupus erythematosus.

Fuelling Practices Athletes Should Know And Follow

Fri, 14 Oct 2022 12:09:00 +0000

Nutrition is important when it comes to optimizing training sessions and also with recovery and metabolic adaptation. Athletes need a balance of macronutrients (protein, carbohydrates and fats) as well as micronutrients through their diets. Food composition, nutrient timing, supplement use and energy balance are the factors that influence optimal fuelling. Additionally, athletes nutritional requirements may vary widely depending on sport, position, timing of season, and training vs rest day. Detrimental effects of inadequate fuelling through the day include hypohydration and loss of glycogen stores and/or lean muscle mass.

The Outstanding Perks Of Polyphenols

Fri, 14 Oct 2022 12:08:00 +0000

Did you know that polyphenols are regarded as ‘lifespan essentials’, thanks to their possible role in minimizing the risk of chronic diseases? Polyphenols are a group of compounds found in almost all plants. Many of the benefits associated with vegetarian diets such as the Mediterranean diet are attributed to the high polyphenol content of plant-based foods.

Here’s everything you need to know about polyphenols, including their top food sources.

Mental Recovery And Performance

Fri, 14 Oct 2022 12:05:00 +0000

Recovery can be defined as a restorative process of the mind and body over time. It involves the rehabilitation of an individual’s psychology, physiology and biopsychosocial balance. When this balance is being disturbed by certain external or internal sources of stress, the condition of fatigue sets in and a blanket of tiredness shrouds the mind and body. Efforts to change this physiological and psychological state by stimulating them and once again establishing the allostatic balance is one way to get rid of the fatigue state through recovery methods and techniques.

What Are Heart Rate Zone Colours?

Fri, 14 Oct 2022 11:58:00 +0000

We all know that exercise is an essential aspect of maintaining fitness and overall health. But there are many forms and markers used to determine the effectiveness of a workout.

One of the measures that have become increasingly popular is the use of heart rate zones, which can monitor both the rigour and intensity of your workouts. So how does one measure their heart rate zones and how can they be utilised during workouts?

Using Mindfulness For Chronic Pain With 3 Strategies

Fri, 14 Oct 2022 11:53:00 +0000

When we’re in pain, we want it to go away immediately. Chronic pain is frustrating and debilitating. Living with continuing pain can radically affect a person’s quality of life. The last thing we want to do is pay more attention to our pain. Mindfulness, on the other hand, is paying attention to something on purpose and with fresh eyes.

Mindfulness and Chronic Pain

Mindfulness exercises help people concentrate on the present without judging their actions. In times of chronic pain, people may have negative or worrisome thoughts about their condition, due to the fact that they may not have the ability to practice mindfulness every day. In addition to affecting mood and increasing pain, these thoughts are normal

The Best Time of Day to Workout for Optimal Metabolic Health

Fri, 14 Oct 2022 11:47:00 +0000

People exercise at all times of the day, particularly when their work and personal schedules allow. However, research suggests that its effects on metabolic health vary, depending on the time of the workout.

Let’s first understand the various ways in which physical activity helps the body.

How does physical activity help insulin sensitivity?

Exercise or any form of body movement helps release the sugars stored in muscles, liver and fat cells. This process prompts the cells to effectively use insulin to function well and increase insulin sensitivity by workout .

Metabolic Health And Ageing – How Are They Related?

Fri, 14 Oct 2022 11:40:00 +0000

Metabolic health is the body’s ability to burn stored fat, glucose, and ketones for energy in a balanced manner. There are many factors that can influence a person’s metabolic health, including age, activity level, stress levels, body composition, genetics and hormonal levels. Impaired metabolic health, known as metabolic syndrome, can increase the risk of type 2 diabetes.

Highlights

Metabolic health can also be defined as having ideal levels of blood sugar, triglycerides, high-density lipoprotein (HDL) cholesterol, blood pressure, and waist circumference, without using medications,
Longevity translates into existence for a long duration. In the context of human life, it refers to how long an individual lives. The term is often synonymous with life expectancy,
Managing blood sugar levels can also help in reducing the influence of AGES that could make us old earlier.

The link between Glucose Fluctuations and Longevity

Longevity research has proposed three major pathways that influence the ways in which our bodies repair themselves on a cellular level - the insulin/insulin-like growth factor (IGF), target of rapamycin (TOR), and germline signalling pathways. Two of them are the same pathways that respond to our daily glucose and insulin levels, which can be easily influenced by a considered diet and exercise. Studies have also shown that calorie restriction can improve blood sugar regulation and extend both lifespan and health span.

Common Foods That Spike Your Blood Glucose

Fri, 14 Oct 2022 11:35:00 +0000

Many foods are portrayed as good for your blood sugar in advertisements, news, and popular fitness pages.

But many of these foods can actually have negative effects. In fact, even wholesome foods can cause major blood sugar spikes. These are ten common ‘spiky’ criminals that can be difficult to identify, since they may not always be what we expect them to be.

Highlights

While the benefits of brown rice may be proven, it is still only better in comparison to white milled rice,
Fruit juices are handy to carry but extracted juice translates into the extraction of the pulp and the fibre that the skin of the fruit carries,
While cereal offers some vitamins and fiber to your body, it’s high in carbs, especially the sweetened variety.

Brown rice

Brown rice is a common carbohydrate substitute for those on low-carb diets, but it can still spike your blood glucose levels. One carbohydrate exchange is equal to 15 grams of carbs.

Sleep Debt: Can You Catch Up On Lost Sleep?

Fri, 14 Oct 2022 11:32:00 +0000

Sleep is undervalued in a world that hails ‘hustle culture’. When you’ve had a few late nights and feel more tired than usual, sleeping in on a Sunday sounds restorative, right? Yet, catching up on lost sleep may not be as simple as it seems. Let’s take a closer look at the truth of sleep debt.

Highlights

The difference between the amount of sleep required by an individual and how much one actually gets is known as sleep debt or sleep deficit,
Acute sleep debt is short-term, while chronic sleep debt builds up over years of insufficient sleep,
Chronic sleep debt can induce a higher risk of diabetes, obesity, heart disease, high blood pressure and stroke, further causing stress levels and potentially leading to anger, depression and irritability,
The most effective way to develop sleep hygiene is to have a consistent routine with a fixed bed and waking time.

Sleep debt: cheating on sleep

Your body needs a certain number of hours of sleep each night. The difference between this amount and how much you actually get is known as sleep debt or sleep deficit. It’s the amount of rest you “owe” your body when you lose valuable sleeping time.

Intuitive And Mindful Eating

Fri, 14 Oct 2022 11:31:00 +0000

An individual’s eating behaviour is often assumed to be in response to hunger, which represents the biological need for food in order to survive (i.e., depleted energy stores, biological need for food, food consumed until satiated). However, our social and cultural environment promotes eating in the absence of the physiological need for food. For example, individuals can eat in response to many internal or external cues that are not related to actual depleted energy stores, such as eating in response to food availability, the taste, your own negative or positive emotions, or social factors. All these examples can result in eating when one is not hungry or in need of food. When eating is separated from biological needs, one’s ability to self-regulate food intake in response to biological needs tends to diminish.

Sleep Quality And Energy Metabolism In Sedentary Adults

Fri, 14 Oct 2022 11:31:00 +0000

It is a well-documented fact that cardiometabolic diseases and obesity are leading causes of death across the world. In fact, according to the World Health Organisation , at least 2.8 million people die each year as a result of being obese or overweight. Once associated with high-income countries, it is now present in low and middle-income countries too.

Research conducted on the dietary effects of unhealthy food habits on obesity, in particular caused by eating too much and moving too little, suggests that high amounts of energy, (especially fat and sugar) that has not been burned off through exercise and physical activity, remains stored as fat in the body. However, the quality of sleep you get every night is an also crucial factor contributing to cardiometabolic diseases and obesity.

Connection Between Sleep Stages And Metabolic Health

Fri, 14 Oct 2022 11:30:00 +0000

Sleep and metabolic health are deeply intertwined together. To understand how the different sleep stages affect your metabolic health, we must first understand the two important concepts - Metabolism and the Architecture of Sleep.

Highlights

The architecture of sleep is characterized by Deep Sleep (Non-Rapid Eye Movement or NREM) and REM Sleep (Rapid Eye Movement),
The body goes into states of rest and relaxation during this time and this in turn acts as a natural blood pressure medication,
Going to bed at the same time each night and getting up at the same time each morning, including on the weekends.

What is Metabolism?

Metabolism consists of a wide range of biochemical processes that occur within a living organism. It primarily constitutes the two processes of anabolism (build up) and catabolism (break down).

Fasting For Athletes And Its Effect On Metabolism

Fri, 14 Oct 2022 11:30:00 +0000

Fasting is a millennia-old practice that has long been undertaken for religious purposes. Yet, recent studies have revealed the huge impact it has on the body’s metabolism, ranging from increasing longevity, preventing chronic metabolic diseases and promoting overall better health. Athletes who are endurance-oriented can certainly benefit from fasting in order to improve their performance.

Highlights

Fasting has been a part of many cultures and traditions for over a millennia and refers to the period of abstention from food or caloric beverages,
Intermittent fasting is a pattern of time-restricted feeding in which food is consumed during a particular feeding window,
Various kinds of intermittent fasting include the 16/8 method, the Eat-Stop-Eat method, the 5:2 method, time-restricted feeding and early time-restricted feeding.

Today, we will explore the intertwined relationship between fasting and metabolism.

Methods Of Facilitating Recovery

Fri, 14 Oct 2022 11:20:00 +0000

Recovery, one of the pillars of high performance, is essential to the process of adaptation to the various stressors that an individual is subjected to—exercise, competition, practice, work stress, and so on.

It is crucial to implement methods in your daily routine to facilitate the recovery and restoration of the multiple systems in our body, mainly, the neurological, musculoskeletal, endocrine and immune systems.

Finding a balance between the stressors and recovery strategies is important to maintain a consistent and sustainable active lifestyle as well as to perform at the highest level in sport. Due to the complex and multifaceted nature of the recovery process, there is no magic pill or a single way to enhance it.

Fibromyalgia And Blood Sugar

Fri, 14 Oct 2022 11:17:00 +0000

Living with unexplained, excruciating pain is physically and emotionally draining. Yet,one in 20 people globally, and four million people in the United States alone, face just such a battle every day, in the form of a disease known as fibromyalgia. Despite the prevalence of fibromyalgia, researchers are still in the dark about what causes it.

Fortunately, there is hope on the horizon as studies continue to discover new information about the disease. Let’s take a closer look at one such study that found a connection between insulin resistance and fibromyalgia pain. Managing blood sugar levels may play a role in treating the disease.

Men’s Sexual Health & Metabolic Health

Fri, 14 Oct 2022 11:05:00 +0000

Sexual health can impact a person’s emotional, mental and physical well-being. In fact, research suggests that life expectancy for sexually active men is higher. However, globally, about 31% men experience sexual dysfunctions. Sexual dysfunctions may exist among men of different ages. But they are more common in older men above the age of 50 or young men with poor metabolic health. The rising incidence of erectile dysfunction among men can be attributed to the surging occurrence of obesity, diabetes, hypertension, coronary artery disease and depression. The good news is that sexual dysfunctions are treatable, and in most cases, they can be corrected with dietary and lifestyle changes. Read on to know more.

Miniature Dynamos that Power Our Cells

Fri, 14 Oct 2022 11:04:00 +0000

Shaped like tiny batteries in our cells, mitochondria are just that: power producers. Their primary role is to break down carbohydrates and fatty acids and convert them into energy. However, these miniature dynamos do so much more than help our heartbeat and biceps pump at the gym. We could not live without them, literally. So let’s take a closer look at how mitochondria manage our inner world.

Highlights

Mitochondria are specialised structures (organelles) in our cells that are responsible for energy production, signalling between cells and necessary cell death,
Chemical energy (stored as carbohydrates, glycogen or fats) is absorbed from the food we eat and transformed by the mitochondria into ATP (adenosine triphosphate),
It has been discovered that mitochondria inside neurons involved in anxiety-related behaviours produced strangely low levels of energy and didn’t work as well as they should.

What are mitochondria?

Mitochondria have been called many things. In 1890, the first observer of the organelle, Richard Altmann, called them ‘bioblasts’. Microbiologist Carl Benda made the name more visually descriptive in 1898 by combining two Greek words: mitos, meaning ‘thread’ and chondros, meaning ‘granule’ (Benda was observing developing sperm at the time). (6)

Is CrossFit Beneficial For Pro Athletes?

Fri, 14 Oct 2022 10:58:00 +0000

Over the past couple of decades, CrossFit® training has grown exponentially, with the number of CrossFit centres or “boxes” increasing each year. The origins of CrossFit date back to 1995, when the founder, Greg Glassman, opened a gym in California, where he had been hired to train a police department.

This created the perfect platform to train individuals. And being a youth gymnast, an avid bicyclist and a believer in weightlifting himself, Glassman brought all of these aspects of physical training together and formally established CrossFit in 2000—rooted in the essence of cross-training.

Exercises For A Powerful Jump

Fri, 14 Oct 2022 10:53:00 +0000

A powerful and explosive jump can be beneficial for several purposes, ranging from the ability to drive in and viciously dunk a basketball, cover the length of the football pitch quickly on the offensive transition to changing directions quickly and leaving your opponent frozen. To improve one’s ability to be explosive and have a powerful jump, we must first understand the underlying physiology and mechanisms which facilitate the same.

Muscular Endurance And Glucose Levels

Fri, 14 Oct 2022 10:51:00 +0000

When you consider powering your body, what do you think about first? While food may be a good answer, many do not consider muscle mass and endurance a huge factor in athletic performance and physical and metabolic health.

Muscular endurance is the ability of a muscle group to remain active and perform repetitive actions against a particular force over a period of time. The more muscle endurance a person has, the greater is their ability to complete more reps of a specific exercise such as sit-ups, lunges, squats and pushups. (1)

The Need for Supplementing In A Modern Environment

Fri, 14 Oct 2022 10:46:00 +0000

A dietary supplement is a product taken orally; it contains “dietary ingredients”—including vitamins, minerals, herbs or other botanicals (available as plant extracts), amino acids (known as the building blocks of proteins and which play a role in metabolism) as well as substances such as enzymes (complex proteins that speed up biochemical reactions), organ tissues, glandulars and metabolites—intended to supplement the diet.

Highlights

Supplementation is not a substitute for a healthy diet,
Dietary supplements aren’t and shouldn’t be intended for the treatment, cure, diagnosis and/or alleviation of the symptoms of diseases,
Before taking any dietary supplement, make sure you speak to your doctor and ascertain that the supplement is safe for you and appropriate for your intended purpose.

Dietary supplements can take the form of extracts, concentrates, tablets, capsules, softgels, gelcaps, liquids or powders. While these supplements can exist as protein or energy bars too, it is crucial that the labelling information on the product not represent the product as a conventional food and should categorically state that it cannot be used as a replacement for actual meals and the nutrition derived therein.

Why Should You Monitor Blood Oxygen Levels?

Fri, 14 Oct 2022 10:41:00 +0000

After the onset of the pandemic, blood oxygen level turned into a metric that people tracked feverishly and the pulse oximeter became a staple tool in our medical kits. When we’re short of breath, we tend to immediately worry about our lungs and if they have enough air. However, the 25 trillion red blood cells coursing through our bodies are just as important when it comes to oxygen availability. Let’s take a closer look at why our blood oxygen level is so essential and why we should track it.

Top 5 Mindfulness Metaphors: In Conversation With Dr. Arnie Kozak

Fri, 14 Oct 2022 10:31:00 +0000

Metaphors are rich tools that make complex phenomena simple and understandable. Mindfulness metaphors are bridges that connect the abstract realm of mindfulness with the tangible, experiential world. Unravelling these vivid metaphors can be the first step in starting a mindfulness practice.

Some of the facets of an instructive metaphor include a representation of the person, a representation of the person’s inner world - thoughts and feelings, a scenario where the person responds to their own inner world, a plausible response leading to something undesirable and another response leading to something pleasant.

Ultrahuman Raises $17.5 mn Series A

Fri, 14 Oct 2022 10:22:00 +0000

Over a billion people in the world suffer from metabolic health disorders. Many more have early symptoms / precursors of a metabolic disorder.

Metabolic disorders have been linked to Type 2 diabetes and other major disorders like PCOS, fatty liver disease, high blood pressure, and many more. In fact, the relationship between elevated levels of blood glucose and Alzheimer’s is so strong that some people call it ‘diabetes of the brain’ or ‘Type 3 diabetes’.

Methylation And MTHFR Gene

Fri, 14 Oct 2022 10:17:00 +0000

How do we exist physically? We exist because of carbon chemistry and its rules which allow us to thrive and grow but sometimes result in illness and disease. DNA methylation is part of the mechanisms of epigenetics, which refers to changes caused by modification of how the gene is expressed, without a change in the genetic make-up itself. That means these changes can be reversed.

Highlights

Methylation and how DNA methylation suppresses the expression of certain genes,
This gene mutation can also reflect high homocysteine levels and/or excessive blood clotting. This is because optimum methylation is required to break down and clear homocysteine from your body.

Our DNA consists of four bases: cytosine, guanine, adenine and thymine. A methyl group, which contains one carbon and three hydrogen atoms, can be combined with cytosine, which results in the DNA become methylated. When the methyl group is removed from cytosine, that DNA becomes demethylated. DNA methylation suppresses the expression of certain genes. An example of the methylation process can be stopping a tumour-causing gene from expressing and hence preventing cancer.

How To Perform Well Under Pressure

Fri, 14 Oct 2022 09:38:00 +0000

Whether you’re an under-13 player aiming to play a good game for a club academy or an elite athlete playing at the international level, every person will feel the pressure at a certain point in their career.

Highlights

This concept of wavering arousal levels is examined by each person’s individual zone of optimal functioning (IZOF). This is employed to describe how a certain amount of arousal is required to achieve peak performance, as opposed to the state of being completely calm,
The prefrontal cortex functions well but managing expectations under the pressure to perform is not exactly normal. Under the influence of stress, the prefrontal cortex is not able to function as it usually does, due to the inhibiting effects of the hormone cortisol that are being released,
Sticking to a clear action plan goes a long way in knowing how to regulate your perception in times of pressure and anxiety.

Arousal and IZOF (individual’s zone of optimal functioning)

Arousal can be defined as the magnitude of alertness and activated attention that a performer experiences. It is important for athletes and performers to maintain a stable and balanced level of arousal while preparing for and in the midst of an event. An excess amount of arousal has the potential to limit athletes and performers from reaching peak level performance. Interestingly, a lesser amount of arousal can also be disadvantageous, as it can reduce athletes’ motivation to prepare effectively.

Neuroscience: How Attention Drives Transformation

Fri, 14 Oct 2022 09:37:00 +0000

When we start thinking about embarking on a journey of transformation, we often envision ourselves at the pinnacle of success. We are running that 5K, conversing in Spanish fluently, seeing an ideal body, or are getting a stellar review. However, once we really get down to work we quickly realize that making that change isn’t quite so easy.

In fact, most successful transformation journeys are a blend of small successes, small stumbles, support and encouragement from friends or community, big leaps of courage and vulnerability, some stalling and frustration, uncovering self-compassion, and then getting back to progress. And repeat.

10 Anti-Ageing Hacks For Your Brain

Fri, 14 Oct 2022 09:25:00 +0000

Even though mental decline with age is common, many studies suggest it’s not inevitable. You’re not bound to grow old fumbling for words even though you were only trying to order your favourite cup of coffee.

Just like your body, your brain also needs to work out to stay sharp. It can get bored of routine tasks and needs a certain level of stimulation to preserve cognition (the ability to plan, foresee, focus and make decisions) with age.

Muscle Memory Is Real, So Is Its Lifespan

Fri, 14 Oct 2022 09:18:00 +0000

The path to fitness is formidable. It’s not so much a destination as a perennial journey teeming with hits, misses, setbacks bounces backs and challenges. Cut yourself some slack because it’s human nature to take some time off.

But it turns out that it metaphorically takes a minute to become unfit and ages to get fit. Doing more than what your body is habituated to doing is a way to enhance its tolerance levels.

Inflammation And Athletic Performance: What Is The Connection?

Fri, 14 Oct 2022 09:10:00 +0000

Inflammation is our body’s normal response to any stressor, injury or foreign invaders, such as bacterial or viral infections. Inflammation is necessary, since it is our immune system’s defense mechanism for protecting and helping the body heal. It could be acute and chronic.

Highlights

Exercise-induced inflammation, which is a natural recovery process after exercise where the body compensates for the stress of the workout helps with recovery, muscle repair, recovery and adaptation to new exercises,
An athlete breaks down muscle and their body attempts to repair it as fast as possible through nutrition and rest. This is so that the body is ready for activity the next day as well,
When dealing with inflammation, it is important to know about cytokines, which are proteins that set off the immune system.

Acute inflammation is short-lived. For example, when you cut your finger, your immune system sends white blood cells to heal the area, which in turn creates swelling and redness. Chronic, or systemic, inflammation lasts longer, as it results from persistent damage to tissues, which keeps the inflammatory process going on. This could be because of a poor lifestyle, a diet high in inflammatory foods, stress, smoking, alcohol consumption, inadequate sleep or exercise and autoimmune conditions.

Toxic Positivity & Why It’s Okay To Not Be Okay

Fri, 14 Oct 2022 08:01:00 +0000

“This too shall pass!”

“Don’t cry, it will all be fine!”

“Just focus on the bright side!”

Do these phrases sound familiar to you? We’ve heard them numerous times, from friends, family and other well-wishers, whenever we’re going through a difficult time. Although they are well-intentioned, this kind of over-the-top positivity, according to experts, is detrimental to our mental health and is commonly referred to as toxic positivity.

Highlights

Toxic positivity is the belief that we should only focus on positive emotions or the positive aspects of life instead of recognising and acknowledging negative emotions as well,
While negative emotions are hard to process and often unpleasant to deal with, the need for them to be addressed with all honesty is of vital importance,
Some long-term effects of toxic positivity include encouraging a person to stay silent about their problems and troubles, which can lead to physical symptoms like more stress on the body, as well as emotional ones like shame and feelings of isolation.

What is toxic positivity? How does it impact our well-being?

According to Tabitha Kirkland, a psychologist and associate teaching professor at the University of Washington’s Department of Psychology, “Toxic positivity is a way of responding to your own or someone else’s suffering that comes across as a lack of empathy. It dismisses emotions instead of affirming them and could come from a place of discomfort.”

Functional Fitness: The Workout You Didn’t Know You Needed

Fri, 14 Oct 2022 07:22:00 +0000

Have you ever observed individuals that complain about the pain in their back after doing something as simple as lifting a 10 kg bag of rice? While this could be due to a variety of factors, it’s primarily due to a lack of fitness. Lifting a bag of rice works not only your back but also your arms, hamstrings, lats and, most importantly, your core.

The action is equivalent to performing a deadlift. Proper form, engaging many muscle groups instead of just one and strength are required to do these daily activities and form the basis of functional fitness, which is one way to strengthen and build your muscles to keep them firing for a long time in your life.

Benefits Of Having A Support System

Fri, 14 Oct 2022 07:19:00 +0000

How do you judge an athlete? Often, it is by their win-to-loss ratio. Failure is as much a part of sport as winning, and how an athlete copes with failure speaks volumes about them. Further, knowing how to deal with a loss can help sportspersons reclaim control over their lives during low periods. This involves understanding the importance of a support system, which could be family, friends and even perfect strangers.

Off Days: What to Do From A Physiology And Nutrition Perspective

Fri, 14 Oct 2022 06:54:00 +0000

Athletes understand the importance of exercise and training for optimal performance and improvement. However, rest and recovery are also a crucial aspect of an exercise program because they allow the body to repair and strengthen between workouts. They also allow the athlete to recover psychologically. Rest and recovery are underappreciated and underutilised training variables that are critical to achieving optimal performance and injury prevention. They’re as valuable as training for peak performance.

The Scientific Path To Self-Compassion

Fri, 14 Oct 2022 06:42:00 +0000

Introduction

Today I have the pleasure of bringing to you another renowned Psychologist who integrates the practice of mindfulness and psychotherapy, Christopher Germer, PhD. He is a clinical psychologist in private practice in Arlington, Massachusetts and author of the book The Mindful Path to Self-Compassion: Freeing Yourself from Destructive Thoughts and Emotions; a founding member of the Institute for Meditation and Psychotherapy; a clinical instructor in psychology at Harvard Medical School, and co-editor of the book, Mindfulness and Psychotherapy. Christopher also conducts workshops internationally on the art and science of mindful self-compassion. Today Christopher is going to talk to us about what compassion is and why our cultures suffer from a prevalence of unworthiness.

What Does A Skipped Period Mean For Your Health?

Fri, 14 Oct 2022 06:06:00 +0000

A skipped period can sometimes be a cause for concern with many plausible reasons that may underlie it. Whilst this can be attributed to natural phenomena such as pregnancy or menopause , there are certain pathologies that you don’t want to avoid missing out on especially when this spans for more than 3-6 months.

Learn: The four stages of the menstrual cycle and how you might feel

A basic awareness of these conditions along with its varying clinical sequelae will enable you to gauge the gravity of the situation and also mend the root cause.

How Low Fuelling Causes Performance Issues

Fri, 14 Oct 2022 06:04:00 +0000

Sports nutrition is crucial when it comes to optimising training and performance and the prevention of or recovery from injury. Nutrition for athletes can be compared to fuel for a car. A car must have sufficient fuel in its tank to reach its destination. Moreover, optimal performance requires the right kind of fuel. Adding the wrong fuel can lead to the car breaking down.

Highlights

Sports nutrition is crucial when it comes to optimising training and performance, and the prevention of or recovery from injury. From a fuelling point of view, the right balance of macronutrients, micronutrients and water is essential,
Low fueling or low energy availability (LEA) refers to the body’s inability to support regular physiological functions for ideal health due to lack of energy. The International Olympic Committee (IOC) now identifies RED-S as a condition that affects athlete performance,
As per IOC standards, healthy eating habits with appropriate EA, normal hormonal and metabolic function and healthy bone density are factors that ensure low-risk participation in sports.

From a fueling point of view, the right balance of macronutrients (carbohydrates, proteins, fats), micronutrients (minerals, vitamins) and water is essential for peak performance. Inadequate fueling can impact the body’s ability to optimise resources, thereby affecting performance.

Attentional Focus: How this can help move away from the crowd

Fri, 14 Oct 2022 05:48:00 +0000

Right after winning the five-hour long 2019 Wimbledon final, Novak Djokovic famously said, “When the crowd chants Roger, I hear Novak.”

I am where my attention is.

Focused attention is the brain’s ability to concentrate its attention beam on a target stimulus for a certain period of time. Focused attention is one that makes it possible to instantly identify relevant stimuli. This means that only the information captured in the attention range will be perceived and processed. Part of it travels through the conscious pathway, the part that makes us notice that we have perceived it voluntarily, and part of the information is perceived subconsciously; we won’t be aware of it, as it is involuntary.

The Menstrual Cycle & Obesity

Fri, 14 Oct 2022 05:48:00 +0000

In a world obsessed with the perfection of the female form, it would make great sense for us to observe the biochemistry of nature that sculpts our internal and external symmetry.

Our observations can then allow us to respond to change the aspects of our internal chemistry to reflect in the expression of the symmetry of our external form. With the incidence of obesity having nearly tripled in the last 4-5 decades according to the WHO, it indeed can be a dissonance in harmony.

Sports injuries: How to cope

Fri, 14 Oct 2022 05:14:00 +0000

In 2016, this Swiss athlete was kept out of action for about five months because of a torn meniscus in his knee, only to suffer a back injury on his return to court. Later the same year, the knee injury recurred during a match, forcing the all-time favourite to miss the rest of the tennis season. Many thought this was the end of the road for him.

However, not only did Roger Federer bounce back, but he did it sooner than expected. He spent this time away to rejuvenate and return stronger. So, how did Federer beat the odds, even defying age in the process, to win more titles and set records when people had nearly written him off? Apart from medical treatment, Federer’s comeback emphasises the importance of coping strategies that an athlete can use to overcome setbacks from injury and rehab periods.

The Impact Of Stress On Metabolic Health

Fri, 14 Oct 2022 04:23:00 +0000

Stress is a physiological reaction that every individual has to deal with from time to time. According to medlineplus , stress is a feeling of emotional or physical tension. It can come from any event or thought that makes you feel frustrated, angry, or nervous.

The human body is constantly being subjected to stressors in different forms—physical, mental and social. The main objective, once the stressor has been removed, is to recover and bring all systems back to their resting state via homeostasis (the capacity of the body to maintain the stability of its internal state).

How to Stick to your workout routines this holiday Season

Fri, 14 Oct 2022 03:24:00 +0000

Holiday season across the world is here, and there’s every excuse to do something that might be more exciting and interesting than what’s in your routine! There are many times you may want to avoid your daily routine because that’s what holidays are for. But it’s important to remember that your body needs that little bit of exercise for so many reasons - including but not limited to the circulation of blood in your body, the oxygenation of your blood, stretching of your muscles, activating tissues, and so much more.

Time in Range Tracking Glucose Levels (CGM) Helps to Improve Your Health

Mon, 10 Oct 2022 11:53:00 +0000

For a long time, the HbA1c test, conducted in a lab, was hailed as the gold standard for measuring blood sugar. There’s a new metric in town that can help to track glucose levels and overcome some of the limitations of the former parameter. It’s called Time in Range.

This measure originates from the world of continuous glucose monitoring (CGM) devices and can deliver live data about blood sugar to users. It offers several advantages - like keeping track of high and low blood sugar (hyperglycemia and hypoglycemia), seeing one’s cause-and-effect patterns through behaviour, and its impact on glucose. Seeing data for blood sugar impact our daily actions helps us make behaviour changes as they occur. It can nudge us into maintaining steady blood sugar levels.

The interplay of glucose metabolism and breathing

Sun, 09 Oct 2022 09:58:00 +0000

Understanding blood glucose metabolism is important to comprehend the connection between breathing and glucose spikes. Blood sugar spikes are caused when a simple sugar known as glucose builds up in your bloodstream.

The food you eat is broken down into glucose. It is the key nutrient that powers our brain, muscles, and other organs. For glucose to be unlocked as a fuel, it needs to be inside our cells.

Glycemic Index: What it is & How it helps

Sun, 02 Oct 2022 11:40:00 +0000

What is the Glycemic Index?

If you’ve ever been curious about the impact of the foods you eat on your blood sugar, the answer may lie in the glycemic index. The glycemic index (GI) refers to a grading system for foods containing carbohydrates. It indicates how quickly each food affects your blood sugar (glucose) level when it is consumed on its own.Not all carbohydrates are created equal. The glycemic index (GI) ranks carbohydrates in a food on a scale from 0 to 100, according to their blood sugar-raising potential. It was formulated in the 1980s by a Canadian professor, Dr. David Jenkins.

Energy Metabolism and Fertility

Sun, 02 Oct 2022 11:23:00 +0000

According to Nature.com , energy metabolism is the process by which cells acquire and use the energy needed to stay alive, to grow, and to reproduce. Over time disruptions in energy metabolism cause metabolic disorders.

Obesity, a disease involving an accumulation of excessive body fat, is one of the many metabolic diseases that can be caused by a person’s lifestyle, usually involving a lack of physical activity, combined with environmental factors, like unhealthy food intake, and possibly genetic factors. In recent decades, it has become a significant health issue, seeing an increase across the world at an alarming rate. One major physical aspect that is adversely affected by obesity is reproductive health.

Metabolism Basics: Eight ways to improve & it affects the body

Sun, 02 Oct 2022 09:07:00 +0000

Did you know that a hummingbird has the highest metabolic rate among all animals with a backbone. Research at John Hopkins Medicine suggests that with a wing buzzing beat of 60 to 80 beats per second, these birds require the human equivalent of almost 150,000 calories every day. Darting from flower to flower, they consume a dangerously high quantity of sugary nectar. Their high blood sugar levels would be regarded as diabetic in humans but thanks to their high-speed flights, they don’t suffer the biological pitfalls that humans generally would – obesity and diabetes. The extraordinary metabolism of hummingbirds serves as a minefield of studies for understanding the process in humans. So, what is metabolism?

Sleep And Its Effects On Glucose Metabolism

Fri, 23 Sep 2022 11:30:00 +0000

We’ve all had days when we’ve woken up after a night of inadequate sleep. There are numerous physiological processes that happen when we’re asleep.

Not getting enough shut-eye can lead to various disruptions in these biochemical processes in our body. Let’s start with understanding what sleep is

Highlights

Circadian rhythmicity of sleep onset is secured through the master pacemaker located in the hypothalamic suprachiasmatic nucleus (SCN),
Sleep duration also affects the response of hormones associated with appetite Leptin (subsides hunger) and Ghrelin (stimulates hunger),
Going to bed at the same time each night and getting up at the same time each morning, including on weekends.

What exactly is sleep?

Sleep is a state of reduced consciousness, muscle relaxation and altered responsiveness to stimuli, which is an actively regulated, periodically occurring phenomenon in organisms.

How to improve your metabolic health?

Fri, 23 Sep 2022 05:19:00 +0000

There have been numerous papers that have been published on ‘metabolic health’. You may have read the term across the internet and in various research papers, but are still not quite sure of what the term means. Let’s start by understanding what metabolism means.

Highlights

Metabolic health factors directly relate to a person’s risk for insulin resistance, heart disease, diabetes, and stroke,
A marker of good metabolic health is having ideal blood glucose levels. Glucose is an essential fuel for the cells in the body when it’s present at normal levels,
There has been growing evidence about how sleep loss and sleep disorders cause disparities in metabolism.

What is Metabolism?

According to news-medical , metabolism is a word used to describe all chemical reactions involved in maintaining the living state of the cells and the organism. It can be further divided into two categories:

Does good metabolism increase longevity?

Sat, 17 Sep 2022 11:12:00 +0000

The tortoise has an average life expectancy of over 100 years. It is not surprising that the genomic composition of the tortoise has sparked interest among many curious researchers attempting to better comprehend the genomic determinants of longevity and metabolism. However, even among humans, these average numbers have been far superseded. In 1997, when France’s Jeanne Calment breathed her last, she was the oldest living person in the world at 122 years old. Currently, 118-year-old Kane Tanaka of Japan is the world’s oldest person alive. Wonder what has kept these record-breaking supercentenarians going?

Soften & Release: How Relaxation Can Help You Learn More

Wed, 07 Sep 2022 09:24:00 +0000

I haven’t met many people who say they wouldn’t enjoy feeling more relaxed or even being able to relax on demand. The good news is that according to a study published in the journal Nature, learning how to get better at relaxing, not only feels good but increases our brain’s ability to remember new information (including strengths of mindfulness, compassion and joy).

According to the study, ‘Learning from novel experiences is a major task of the central nervous system. In mammals, the medial temporal lobe is crucial for this rapid form of learning. The modification of synapses and neuronal circuits through plasticity is thought to underlie memory formation.’

The Bitter Truth About Sugar and Metabolism

Sat, 03 Sep 2022 10:32:00 +0000

Sugar can be a friend or a foe. On the one hand, it tastes great and is an integral part of our food consumption patterns, stoking the reward centre in our brain by releasing dopamine.

On the other hand, sugar has been associated with addictive behaviour and criticised as ‘a drug’. Let’s see what it’s made up of, and what we can do to balance our sugar intake.

Highlights

Sugar is not your enemy. Natural sugars, found in fruits, are more nutritious in comparison,
Refined sugar in moderation is mostly harmless, but there is a tendency to consume it mindlessly. No sugar is completely calorie-free,
The best approach to incorporating sugar in your diet involves reducing added sugar, exercising—especially resistance training—and finding healthier alternative sweeteners like stevia and erythritol.

What is Sugar?

Sugar is a simple carbohydrate. While it mostly refers to sucrose or table sugar, the word encompasses all sweet carbohydrates. Your body breaks down carbohydrates into simple sugars such as glucose, which is the preferred source of energy for cells throughout the body.

Science of Music: Does the Mozart Effect Hold True?

Fri, 26 Aug 2022 14:10:00 +0000

Where language fails, music speaks. An expression of humanity, music is a part of our rituals, routines, celebrations, and healing, and lends the tenor of a cinematic sequence to the most mundane events in our lives.

No matter which tunes of music we waltz to, it holds the possibilities of regulating our emotions, transforming our perception of the world, and even allowing us to access a state of flow (a sense of total absorption and deep focus).

7 Food Hacks to Tackle Mid-work Cravings

Sun, 21 Aug 2022 12:41:00 +0000

We’ve all been there. You’re just going about your work, and suddenly, a compulsive desire for a cheesy slice of pizza (or double chocolate sundae) grabs hold of your brain and won’t let go until you do its bidding. There is a gamut of reasons for what brings on these cravings, and while food binges are obviously unhealthy, a black or white approach may not be the answer to this dilemma. Let’s take a closer look at what triggers these cravings and get into some research-backed hacks on how to tackle them.

The Flow State Of Mind

Sun, 14 Aug 2022 17:21:00 +0000

You may have experienced a flow state at some point in your life—that sense of fluidity between your body and mind when you are completely absorbed by and intensely focused on something beyond the point of distraction. Time feels to have slowed down, and your senses feel like they have been heightened.

As action and awareness sync to create effortless momentum, you are one with the task at hand. Some describe this sensation as being “in the zone.” This is the flow state and is available to anyone, whether they are engaged in physical activity, a creative endeavour, or a simple day-to-day task.

Elite Athletes And Mental Health Disorders

Sun, 14 Aug 2022 17:19:00 +0000

Elite athletes are those who compete at the professional, Olympic, or collegiate levels. Elite athletes are seen as high-functioning individuals with various positive attributes such as being “focused”, “resilient,” “confident”, and “composed.”

Highlights

Elite athletes are those who compete at the professional, Olympic, or collegiate levels. But there has been in a lack of focus on mental health disorders (MHD) in the world of elite sports,
The World Health Organization (WHO) states that “mental health is an integral and essential component of health,”
Throughout their sporting careers, elite athletes face a unique set of stressors. Because they operate in very different environmental and social contexts, any of these stressors can lead to mental illness in an individual. These can be addressed through education, awareness and building a conducive environment for seeking help.

It is a common fallacy that only athletes who have no mental and emotional vulnerabilities succeed and are able to compete at the highest level. There has been a lack of focus on mental health disorders (MHD) in the world of elite sports.

Answering FAQs on the Ultrahuman M1

Fri, 12 Aug 2022 12:53:00 +0000

Does my device need to be NFC enabled to pair the sensor?

💡 Yes! 💯 It is absolutely essential that your phoneis NFC enabled**.** If not, you will not be able to pair the sensor with your phone.

What’s the best time to put on the sensor?

💡 We’ve noticed that installing the sensor in a fasted state (for 4 hours or more, or as soon as you rise in the morning 🌞) improves the baseline accuracy of the sensor.

How Do Affirmations Works? Know The Science Behind it

Tue, 09 Aug 2022 12:56:00 +0000

Imagine you’re in the Stone Age, predators abound, so our brains are hardwired to a bias towards negativity, which helps us survive by keeping us in a state of constant vigilance. It was an important evolutionary trait that we’ve developed that saved us from being eaten by predators.

Now, we’re in the 21st century with fewer predators lurking everywhere, but our brains are still hardwired to notice negative stimuli. Hence, we always tend to remember the negative things more than the positive ones.

Heart Rate Variability (HRV) and glucose: How are they connected?

Tue, 05 Jul 2022 08:45:00 +0000

While our heart rate is commonly used as a metric for the pace at which our heart beats, heart rate variability (HRV), the measure of varying intervals between two heartbeats, is something that is less commonly known and understood. Blood sugar, or the level of energy in the form of glucose present in one’s blood, is affected by this variability. How are the two connected? Let’s find

Highlights

HRV is a measure of the varying intervals between two heartbeats,
There is a connection between heart rate variability and blood glucose levels, with reduced HRV impacting the body’s processing and storing of glucose,
The latest research suggests that HRV decreases with age.

Understanding HRV and Blood Sugar

Heart rate, usually measured in beats per minute (BPM) is a count of how often a heart beats over a minute. However, this is an average score and doesn’t factor in the time difference between two consecutive heartbeats.

What is Metabolic Fitness?

Mon, 20 Jun 2022 11:44:00 +0000

When someone is able to lose weight easily or does not gain weight as quickly as other people with similar patterns of food consumption and exercise, etc., we tend to say that they have a ‘better metabolism’. By doing so, we wrongly assume that metabolism only means burning calories fast. In fact, metabolism is our body’s life force, and it is imperative to keep our metabolic health and fitness optimum to ensure longevity and overall well-being. Let’s see what metabolism really means and how to embark on a fulfilling metabolic fitness journey.

Progressive Overloading: Steps to Improve Strength Training and Larger Muscle Gains

Sat, 11 Jun 2022 11:16:00 +0000

Ever grabbed a heavier dumbbell because after weeks with the lighter weight your body could handle more? Or run further, faster because training at a slower rate helped you feel prepared? If so, you’ve unknowingly implemented something called the progressive overload principle.

Sound like a fitness babble? Don’t worry, we make it easy to understand and implement below. Read on to learn what progressive overload is, why and how it works, and exactly how to implement it into your training schedule.

Can High Protein Consumption Impact Metabolism?

Thu, 09 Jun 2022 14:08:00 +0000

If you’ve made any attempt at getting fit or eating healthy, you know by now the crucial role that protein plays not only in helping you power through strength training at the gym, but in growth, development and your long-term health and well-being as well. The minute you sign up for a nutrition plan, you’re going to be asked about your protein intake. But what exactly does protein do in the body? How much of it do you actually need to consume on a daily basis? And is there such a thing as too much protein? Let’s find out.

Blood glucose level rise and crash guide

Sat, 21 May 2022 14:57:00 +0000

Blood sugar levels fluctuate all day long. Patterns of rises and crashes can offer valuable and actionable insights into your metabolic health.

In this piece, we delve into the causes behind these glucose highs and lows, why your blood sugar surges steeply after you eat, why it drops after alcohol intake, and more.

Firstly, it’s important to understand the different ways in which the hormone, insulin, behaves in the body and the process of glucose metabolism.

The Effects of Mild Physical Activity on Metabolic Health

Sat, 21 May 2022 14:33:00 +0000

Walking helps you boost your metabolism and heart rate, which helps you burn fat, along with stimulating your digestive tract and reducing blood sugar levels when you walk after meals, reducing the risk of cardiovascular diseases and diabetes.

Highlights

Being physically active throughout the day in combination with structured endurance/resistance exercise provides greater benefits for health,
Fast-twitch muscle fibers contract quickly and more vigorously. They are recruited during high-intensity activities, like sprinting or lifting a really heavyweight,
Aerobic glycolysis is not different from the anaerobic series of reactions (fast) glycolysis. The only departure is a different outcome owing to the availability of sufficient oxygen.

What is Mild Physical Activity?

An activity categorised as 2 METS would translate into twice the amount of oxygen consumed while sitting at rest (1 MET). METS are an accommodating and standard method for understanding the intensity of physical activities.

Posture: How does it affect your Health

Sat, 21 May 2022 13:22:00 +0000

If you’ve ever trained with a fitness coach, one of the most important things they highlight is the importance of a good posture in avoiding injuries and in improving the effectiveness of the exercises.

But is the impact of a good posture limited to injury avoidance and exercise efficiency or does it have long-term health benefits as well? Let’s find out.

Highlights

Good posture can make you look confident, avoid injuries and avoid long-term health problems,
The long term organ health effects of bad posture are poor liver function and lung capacity,
While some posture problems are just bad habits, most of them are driven by poor mobility and weakness in stabilizing muscles.

Good Posture vs Poor Posture

Before we begin, let’s address what really is a good posture. Here are some basic checks that you can do immediately to identify a good posture

Workout Spikes: Exercise Induced Gluconeogenesis

Sat, 21 May 2022 11:15:00 +0000

You may not know a lot about glucose levels in the blood, but some things feel obvious. For example, glucose levels rise in the blood after a meal. But what may seem surprising is that glucose levels actually rise after exercising as well. There can be a number of reasons that lead to blood glucose spikes during and post-workouts.

Glucose levels in our blood are controlled by a substance called glycogen, which is a glucose polysaccharide (carbohydrate) stored primarily in the liver as a glucose reserve for other tissues. It is both a crucial source of energy as well as an energy store.

How To (Actually) Stick To Your Workout Goals

Sat, 21 May 2022 10:53:00 +0000

We all make goals, but the hardest part is sticking to them. Putting in the time and effort needed to reach and achieve our goals is not an easy task.

Highlights

Sticking to your workout goals is the hardest part, not setting them,
Tracking, sleeping, prioritising are just few things you can do to stick to your workout goals.

Nine Tips To Stick To Your Workout Goals

Prioritise

It is very important to be mindful of and prioritise your goals. Writing down your goals will help you gain visual clarity as well as map out your thoughts and expectations for the future. Understanding the “Why?” of the goal helps cement its importance and the resolve to stick to it.

Body positivity Vs body neutrality: Know the difference

Sat, 21 May 2022 10:28:00 +0000

Scrolling through social media and seeing models with seemingly perfect proportions can have many of us questioning our bodies. It can make us doubt our self-worth and leave us asking ourselves how we can love our bodies when we are not perfect like the people society considers the epitome of beauty.

When you look in the mirror, what do you see? Are you happy with the way you look, and satisfied with the way you feel about your body? If you don’t, then you’re not alone, and that’s alright! The first step is always acceptance and not deception.

Working Towards Your Body Goals vs Casually Working Out

Fri, 20 May 2022 14:20:00 +0000

Working out has enormous health benefits. It helps you lose weight, manage blood sugar, and improve sleep and your sexual health.

It also contributes to your mental health through the reduction of stress and anxiety and the production of dopamine, norepinephrine and serotonin, thereby improving your mood.

Highlights

With a body goal in mind, what you need to eat and what exercises you need to perform become structured,
Working out contributes to your mental health through the reduction of stress and anxiety,
To maintain your current weight or get to a future one, goal setting can help.

Working out itself has so many benefits, so why should I have goals? Why can’t I casually work out and keep my body the way it is? One might ask. While there’s nothing wrong with being happy with where you are, it is crucial to know that keeping your body the way it is, is also a goal.

WFH Effect: 7 Tips To Maximize Productivity

Sat, 07 May 2022 06:51:00 +0000

While most of us rejoiced at the idea of finally getting the break we have been looking for, in reality, the fine line between comfort and an unhealthy lifestyle seems to be disappearing.

The effects of the WFH(Work From Home) era

Attending meetings in your favorite pyjamas, bringing back the no-messy look, and sitting in one place for 75% of your time working has given rise to a new lifestyle also known as the “Lockdown Lifestyle”.

7 Morning Yoga Poses To Start Your Day Energised

Wed, 27 Apr 2022 05:19:00 +0000

Reaching for your third cup of coffee in a bid to give you the energy to get through the day? You’re not alone, more often than not most of us have conditioned ourselves into thinking that coffee is the answer to all our problems, while starting your day with a cup of coffee is fine, relying on it to get you through the day may not be the best approach.

How To Sleep Your Way To Weight Loss

Sun, 24 Apr 2022 14:51:00 +0000

We have all been there; trying hard to lose those extra pounds, and the scale just won’t budge, leaving us confused, frustrated and modifying our diet and workout plans with no results in sight. If you’re way too familiar with this, it may be time to take a look at your sleeping habits.

A lot of us deprioritize sleep at a snap of our fingers, naturally, it feels easy to do that since we seem to have more control over it because studies have shown that we are a society that is characterised by a lack of sleep for 30% of adults have reported that they get less than 6 hours of sleep every night. But sleep affects us in more ways than just feeling tired the next day, regulation of our sleep patterns can have a positive or negative impact on our weight, and vice versa, depending on the sleep routine undertaken.

Procrastination and How To Think Yourself Into a Productive Mode

Sat, 23 Apr 2022 12:36:00 +0000

Have you encountered days where procrastination has been your best companion? Encouraging you to put off all your tasks away, only to leave you in a tight spot when those deadlines are hounding you and you are scrambling to get the work done.

We have all fallen into the trap of procrastination more often than we would like to admit - and most of the time, moderate procrastination is okay and even encouraged as research says that people who are given a task and then procrastinate while having the task in the back of their minds can approach it with divergent ideas and hence perform the task with greater creativity, history is riddled with such moderate procrastinators who put off work only to have hit a goldmine in the end.

Placebo - The Art of Mind Tuning

Sun, 17 Apr 2022 12:22:00 +0000

During World War 2, wounded American soldiers would lie on the battlefield, patiently waiting in pain for the combat medics and nurses to bring medications to help them get back on their feet, either to get back to the base camp or to go forth and continue fighting the war.

The problem was that the most commonly used drug that would help these soldiers was morphine, due to its painkilling and epinephrine-inducing effects. Morphine was in very short supply at the time, however, largely because the number of soldiers in need of it increased drastically over time as the war carried on.

The Importance of Sleep Meditation

Sun, 17 Apr 2022 10:55:00 +0000

Wu-Wei. This Chinese phrase translates to “doing nothing”, most famously found in the famous Tao-te Ching, a philosophical and spiritual text written by Laozi, known to be the founder of Daoism, around 400 BC. The concept can be described as a paradox since it can be interpreted as being lazy or not acting at all.

But in actuality it sends the message that effortless action must be encouraged, by executing tasks with efficiency and skill. The state of flow or “being in the

Resilience and letting go: The highest level of performance

Wed, 13 Apr 2022 10:31:00 +0000

In 1996, Nike custom-made a pair of special running shoes for Michael Johnson, with a US size 10.5 on the left foot and 11 on the right. To mark his place in the Atlanta Olympics, Nike plated Johnson’s shoes in gold.

Having won a combined total of six gold medals during 1991, ’92, ’93, and ’95 World Championships, Johnson went into the men’s 200m finals in 1996 wearing these shoes and was instantly dubbed ‘the man with the golden shoes.

Dealing With IBS As A Pro-Athlete

Mon, 11 Apr 2022 11:50:00 +0000

Irritable bowel syndrome (or IBS) is characterized by a group of gastrointestinal symptoms that happen together in a person. The symptoms as well as the severity of the same might differ from person to person. IBS is considered as a functional disorder, meaning that the gastrointestinal tract functions abnormally on account of receiving mixed signals from the brain.

Common symptoms of IBS

The common symptoms of IBS include abdominal pain, bloating, flatulence, altered bowel movements and constipation/diarrhoea.

8 Everyday hacks to boost this overlooked Brain Protein

Fri, 08 Apr 2022 11:13:00 +0000

Ageing is an inescapable fact of life but it doesn’t mean you have to lose your mental spark too. Unlike the aching joints, sagging skin and wrinkles, the human brain can be rewired. It can stay resilient, active and sharp, keeping you just as on the ball in your later years as you are today.

Your brain relies on a variety of chemicals to help it function optimally throughout your life. This is where BDNF (brain-derived neurotrophic factor), a protein produced inside nerve cells, comes into the picture. Synaptogenesis is a process that connects different brain cells by forming structures called “synapses” that are vital for cell-to-cell communication and long-term memory. BDNF stimulates synaptogenesis and increases the efficiency of synapses to transmit signals. With an average of 86 billion neurons in an adult brain, each of these is competing for BDNF in order to function well and regulate healthy neurogenesis—the growth of new neurons in the brain.

Emotional Fatigue Is Real for Athletes

Thu, 07 Apr 2022 11:36:00 +0000

Sport teaches people social interaction, hard work, the meaning of success and coping skills for failure. However, when recreational athletics turn to intense competitive sports, emotional fatigue is too often the result. Emotional fatigue is a state of feeling emotionally worn-out and drained due to accumulated stress from your day-to-day routines. It is one of the signs of burnout.

When an athlete or performer experiences overpowering tiredness and lack of energy from the constant training and competition sessions, they are experiencing what is known as a burnout, in which they begin to lose interest in the sport.

Types of endurance Training

Tue, 05 Apr 2022 16:05:00 +0000

‘Going for a run’ is a common phrase associated with endurance training. In fact running is believed to be one of the most beneficial ways to improve your aerobic capacity and metabolic fitness. Although this is one way to build endurance, modern research has found that a diverse strategy towards endurance training programmes helps in maximizing the physiological adaptations. This would include a combination of long, moderate and short-duration exercise with varying intensities.

Different types of strength Training

Mon, 04 Apr 2022 15:34:00 +0000

Strength training is essentially the functional application of Newton’s Second Law, mathematically expressed as F=ma. Hence it improves an individual’s ability to express force. Although quite popular as a training modality, it is quite often generalized as a slow grinding form of training. However there are different forms of strength qualities that can be trained for specific purposes.

Often a staple in current athletic training for sports, strength training currently has more nuances in terms of the quality being trained by an individual. Types of strength training are classified based on the intensity and volume utilized by that form of training and the adaptations it elicits. Let’s start with the most traditional form of strength training.

HPA Axis Dysfunction

Sun, 03 Apr 2022 12:14:00 +0000

The hypothalamic–pituitary–adrenal (HPA) axis governs our central stress response system. It reflects the dynamic intertwining of the central nervous system (CNS) and endocrine system and defines the tight hormonal coupling of the hypothalamus, the anterior pituitary and the adrenal cortex. The HPA axis is controlled by a set of direct influences and feedback interactions that governs the adaptation response to stress and regulates several critical physical processes encompassing the digestive system, the immune system, sexuality, mood and energy balance.

Rest and Recovery during off season

Sat, 02 Apr 2022 12:13:00 +0000

Off-season is an extremely important time because it lays the foundation for the next phases of training and competition. It is a time to evaluate the past season or year and design a plan to reach future goals. Going without an off-season is a little like going with too few sleep hours in your day. One may not realize the consequences in the first few years, but if athletes keep competing without a break, it will eventually lead to a decrease in performance, mental burnout and, in many cases, injuries, aches and pains.

Your Blood Never Lies: Decoding Your Biochemistry

Fri, 01 Apr 2022 12:31:00 +0000

The study of blood work has evolved over time. It is now a critical criterion that indicates the body’s capacity to function properly. Medical professionals interpret the blood’s biochemical indices to diagnose and identify existing problems and for early detection. The activity of each organ in the human body can be analyzed through singular and/or multiple biochemical indicators. Therefore, the determination of concentration and comparison of biochemical indices in blood components can help doctors diagnose diseases such as diabetes, dyslipidemia, etc. Of late, fitness enthusiasts and active individuals have taken an interest in some parameters to optimize their health and performance.

Cellular determinants: The molecular mechanisms of Longevity

Tue, 29 Mar 2022 15:54:00 +0000

Longevity is commonly defined as ‘a greater duration of life’. The etymology of the word longevity is derived from the Latin word ‘longaevitās’ which is a combination of the words ‘longus’ (which means long) and ‘aevum’ (which means age). However, the concept of longevity is comparative in nature and relative to the average lifespan of a species.

Highlights

Longevity is commonly defined as a greater duration of life. The concept of longevity is comparative in nature and relative to the average lifespan of a species,
Ageing is a series of multiple processes. These processes result in the familiar signs of ageing and ultimately to the development of age-related diseases,
Longevity/ageing in humans depends on multiple factors such as mitochondrial DNA damage/oxidative stress, glycation, telomere shortening, cell senescence, inflammation and the mTor protein.

Ageing is a series of multiple processes. These processes result in the familiar signs of ageing and ultimately to the development of age-related diseases that could affect lifespan. These processes include:

Gaba: The brakes of the Brain

Sun, 27 Mar 2022 09:57:00 +0000

When our lives and bodies are in balance, we naturally “switch off” before bedtime as our mind shifts gears and starts to slow down. One of the key players in this relaxation process is gamma-aminobutyric acid (GABA), an amino acid produced naturally in the brain, which works as a neurotransmitter promoting calm, good sleep and overall metabolic health.

There are many neurotransmitters in your brain—some induce activity while others inhibit it. GABA is a type of neurotransmitter that has an inhibitory effect on the neuron, meaning it inhibits some brain signals and reduces activity in your nervous system and reduces the likelihood that the neuron will fire an action potential.

Is ‘Eight Hours’ The Golden Number For Optimum Performance In Athletes

Sun, 20 Mar 2022 14:08:00 +0000

Gruelling training sessions, physically demanding tournaments, long haul flights, societal expectations. The stressors that an athlete faces on a daily basis certainly take a toll on them. Finding some hours of shut eye in the midst of all the chaos can be a challenge for many. A majority of athletes face severe sleep issues as a consequence of their busy lifestyle. Once they do fall asleep, the question remains as to how many hours athletes should sleep. The national sleep guidelines suggest that young adults and adults, who make up a majority of the athlete demographic, are advised to get around 7-9 hours of rest a day. This article serves to reveal whether the eight-hour sweet spot is the optimum duration for attaining better performance.

Eye Health and blood glucose

Sun, 20 Mar 2022 08:39:00 +0000

Did you know that eating too many cupcakes could not only spike your blood sugar but also seriously impact your eyesight? Studies suggest that those who experience chronically elevated blood sugar levels are more likely to suffer from eye disease and conditions such as glaucoma, cataracts, blurry vision and retinopathy. It’s the leading cause of blindness in adults aged 20–74. Let’s look at how blood glucose levels affect our vision and what we can do about it.

The Role Of Massages In Sports Performance And Recovery

Thu, 17 Mar 2022 15:03:00 +0000

Often thought to enhance performance in sports and serve as a critical aid in recovery, massages remain a popular go-to for athletes. However, significant studies have revealed the contrary and shown that sports massages do not directly improve sports performance. This article seeks to debunk the idea that sports massages are beneficial for sports performance and recovery.

Highlights

Sports massages have minimal impact on sports recovery and performance,
As elucidated in the article, massages have a negligible impact on performance and recovery but may motivate athletes to perform better,
Active recovery, good sleep, water immersion and cryotherapy are some alternatives to massage therapy.

What is a sports massage?

A sports massage refers to a more intense form of a regular massage, which involves the techniques of effleurage (sliding, circular movements), petrissage (tissue kneading and pressure), friction (pressure application) and the application of vibrations.

How Positive Visualization Plays A Role In Performance Anxiety

Wed, 16 Mar 2022 15:15:00 +0000

Performance anxiety refers to one’s fear or apprehension about their ability to perform a particular task. Affecting people of all ages, from kids to senior citizens, each with their own issues to be anxious about, performance anxiety can feel like the game is over before it even begins. This manifests in athletes too and is referred to as ‘choking’ due to high amounts of perceived stress, though some use the nerves to pump themselves up during competition. Overall, if one’s interpretation of the adrenaline rush is anxiety, leading to irrelevant thoughts taking over, it will most likely interfere with your ability to perform the task.

The sleep zone that affects your memory and muscle growth

Wed, 16 Mar 2022 15:11:00 +0000

Sleep is amongst one of the most mystic physiological activities that’s out there. When we think about fitness, the first thing that comes to mind is how much we workout and what we eat—sleep isn’t something that seems to be a part of the traditional fitness industry. Though modern research about human longevity and performance has something different to say.

Most people get that it’s important to get enough sleep to be well-rested and focused, but not all sleep hours are the same. When we think about sleep optimization, it is important to get not just 8 (or 9) hours but to get enough quality sleep within those sleep hours.

Breaking down the Science of Dopamine fasting

Wed, 16 Mar 2022 08:35:00 +0000

Admit it. You’ve lived through most of the pandemic staring at a screen. Or multiple screens. The idea of binge-watching the new season of that show you’ve declared “the best of our times” is what’s getting you through the day, as is the guilty-pleasure meal that will go with it.

Just the mere thought of the cheesy pasta accompanying that murder mystery series makes you feel good right? What you’re experiencing is dopamine being released in your brain.

Importance of Hip Mobility and Exercises to Improve Form

Mon, 14 Mar 2022 17:06:00 +0000

‘Hip mobility’ is a term that has come to be often used in modern society. This is due to the countless hours we all spend sitting at our work desks and living physically inactive lifestyles, which are all leading to the rising prevalence of back pain.
Today we will delve deeper into the importance of hip mobility, the factors that influence it as well as provide you with some exercises that you can include in your routine to keep those hips strong and supple.

Getting out of the mind trap of Self-blame

Mon, 28 Feb 2022 13:02:00 +0000

Mind traps are ‘thinking errors’. They are inaccurate, negative automatic thoughts that can contribute to depression and anxiety. Some common mindtraps include all-or-nothing thinking, overgeneralization and discounting the positive - for example, “If I fail at math, it means I am a complete failure.” One of the greatest, most unproductive and destructive mind traps many of us face is self-blame. It’s as if the brain doesn’t know what to do with an uncomfortable feeling and it projects it inward. I am yet to see a single example where self-blame is constructive. We all make mistakes in life, some greater than others. But there is a simple truth worth understanding is that we all do the best we can with what we know in any given time.

Gut–Brain Axis

Wed, 23 Feb 2022 11:51:00 +0000

Have you ever felt a ’gut-wrenching’ experience? Do certain situations end up making you ’feel nauseous’? Have you felt “butterflies” in your stomach?

We use these expressions for a reason.

The gastrointestinal tract is sensitive to emotions like anger, anxiety, sadness, and elation all of these feelings (and others) can trigger symptoms in the gut.

Highlights

The gut-brain axis (GBA) is a link between the central nervous system (CNS) and the enteric nervous system (ENS) of the body. It includes direct and indirect pathways between cognitive and emotional centres within the brain with peripheral intestinal functions,
Gut-brain studies have revealed a complex communication system that ensures the proper maintenance of gastrointestinal homeostasis, but is also likely to have multiple effects, including motivation and higher cognitive functions,
Exercise may lead to a bidirectional relationship between the gut and brain through alterations in the microbiome. This relationship may explain why exercise can be a therapeutic factor and strategy for both psychological and gastrointestinal disorders.

The Gut-Brain Axis (GBA)

The gut-brain axis (GBA) is a link between the central nervous system (CNS) and the enteric nervous system (ENS) of the body. It includes direct and indirect pathways between cognitive and emotional centers within the brain with peripheral intestinal functions.

Can HRV help you find your optimal Training routine?

Wed, 16 Feb 2022 08:05:00 +0000

The world of fitness and athletics has evolved from spending countless hours at the gym to finding a way to train smart. Not just getting to your goals faster but in a much safer and sustainable way.

One of the key trends amongst elite athletes and their training protocols is the usage of HRV as a recovery metric. A metric that tells you whether today is the day to push yourself in the gym or to focus on repair work.

What’s the link between sleep & the menstrual cycle?

Tue, 08 Feb 2022 05:21:00 +0000

Sleep is the greatest recovery and health tool in our health arsenal. However, sleep is influenced by everything that we do in a day.

Sleep is governed by our emotional state, food intake, specifically what we eat and when we eat.

The balance of exercise and the recovery process affect sleep. It is also important to be aware of our exposure to real and artificial light. Another important element of sleep is the state of our hormones at that given point in time.

Understand How To Manage Your PMS

Sun, 06 Feb 2022 04:53:00 +0000

Mood swings, ice cream buckets, hatred for every being around you––sounds relatable? Debates have been raging for decades to question if the Premenstrual Syndrome is a real thing or not. Well, we have news, it is! The extent to which women experience this may vary, of course, but there is certainly no negating the fact that the physical and emotional changes that take place before the start of a menstrual cycle do take a toll on women. Let’s understand this a bit deeper, shall we?

Get Set ‘METS’: Track your Workout Intensity

Thu, 03 Feb 2022 10:50:00 +0000

Did you know that no two people may burn the same amount of calories for the same workout? In addition to different workouts having different intensity levels, people can be of different sizes or weights and have a unique resting metabolism. METs, or metabolic equivalents, were developed by physiologists to help us understand and calculate an exact value for caloric expenditure for each person.

Highlights

MET is a number used to show the difference between your working metabolic rate and your resting metabolic rate, the number indicates the intensity of a given physical activity,
The MET for an activity, you can also estimate how many calories you burn in a minute by applying a simple formula,
METs help us really gauge how effective a workout is, be it standing up from a chair or running on a treadmill.

METs are a great way to measure exercise intensity, by using this method, you can save your brain from a long cardio session of calculating the energy burned during exercise.

The underrated Cellular detox you should know about

Wed, 02 Feb 2022 14:45:00 +0000

The term autophagy comes from two Greek words, ‘auto’ and ‘phagy’, which mean ‘self’ and ‘feed on’ respectively. In a nutshell, it translates into our cells cannibalising their damaged parts in order to recycle the cellular debris and release basic building blocks and energy for consumption.

Autophagy is a basic physiological function in which our cells feed on themselves for various reasons.

Highlights

Autophagy is a basic physiological function in which our cells feed on themselves for various reasons,
Autophagy is a part of the metabolic process that enables cells to transform food into a form of energy that cells can use to increase and divide,
The main benefit of autophagy is its support to the body in times of stress when the body is deficient in oxygen and nutrients.

Contrary to what it may sound like, autophagy is crucial for our health and wellness. It’s cellular housekeeping, much like garbage disposal and a recycling system for the body.

The Neuroscience of resistance and how to overcome it

Fri, 21 Jan 2022 07:08:00 +0000

We all experience resistance when we’re trying to do something that matters. Whether you want to start meditating, working on a new project, getting out and exercising, or doing anything else that holds the potential of growth, resistance rears its head.

Highlights

Exploring the neuroscience behind what keeps us stuck in a loop, how to get unstuck,
Resistance is a prominent feature of a depressive spiral, one does not need to experience depression to know resistance,
Understanding where resistance resides in the brain and how to overcome it.

In my book Uncovering Happiness, I explore the neuroscience behind what keeps us stuck in a loop, how to get unstuck, find our natural anti-depressants and thrive. While resistance is a prominent feature of a depressive spiral, one does not need to experience depression to know resistance. It’s a universal experience for all of us.

Biohack Your Breathing: The Wim Hof Method

Thu, 13 Jan 2022 04:42:00 +0000

The Wim Hof method is based on the belief that we, as humans, have grown overly comfortable in our modern surroundings, that we no longer battle the extreme temperatures and harsh environments and are losing our incredible power to adapt by giving way to homeostasis—a state of steady internal and physical conditioning. This method claims to be able to correct that—to voluntarily influence the autonomic nervous system as well as the body’s innate immune response to revive this allegedly immense, dormant capacity.

Why is Heart Rate Variability after all important?

Thu, 06 Jan 2022 14:50:00 +0000

Heart rate variability (HRV) is generally considered the most important marker for tracking exercise recovery. Still, very few people realize that it's also one of the most important metrics for monitoring overall well-being. HRV reflects the health of the autonomic nervous system (ANS), which regulates crucial body functions. Its associations with heart health, stress, sleep quality and other lifestyle choices are being increasingly examined by the scientific community.

Neuroscience of Habits: Following New Year Resolutions is Not Just About Willpower

Fri, 31 Dec 2021 11:38:00 +0000

Research lends credence to the idea that the area of the brain, largely instrumental for willpower - the prefrontal cortex has many pressing tasks on its plate beyond ensuring our compliance to our New Year resolutions. It is responsible for unravelling abstract problems, maintaining our focus and regulating short-term memory. Little surprise then that the fatigued prefrontal cortex can’t always help us stick to our resolutions. (1) Perhaps the answer is to manage the cognitive load and limit the number of resolutions to one. That also brings us to another question considering the fact that most of our resolutions are tethered to our habits.

Holiday Recipes for The Festive Season

Thu, 23 Dec 2021 17:16:00 +0000

One of the benefits of living in a country whose agricultural achievements are celebrated is easy access to seasonal, local and high-quality produce and spices. The classic dishes I have curated below make good use of this Indian bounty, from the rich winter greens to the diverse vegetables and grains produced in India. My own cooking is a hybrid approach shaped by the various places that I call home and my travels. I personally believe that there is no better cooking method than marrying the flavours and native ingredients from different parts of the world to our modern lifestyles.

Decoding New Research: The Golden Hour for Falling Asleep

Fri, 17 Dec 2021 11:32:00 +0000

Revenge bedtime procrastination is real. It refers to the idea of people postponing the act of going to bed and shortchanging sleep to indulge in leisure activities (like binge-watching web series) they don’t have time for during the day. Most of us fall prey to it and believe that we can catch up on the lost sleep later. But regular sleep deprivation can spell trouble. While many studies have been conducted to examine the health effects of the duration of sleep, few have explored the impact of sleep timing. A 2021 study identifies the ideal hour for slipping into slumber, its effects on cardiovascular health (an important marker of metabolic health) and the connection between sleep and circadian rhythm (the body’s internal clock that controls the sleep-wake cycle).

No Sound Alarms: Revolutionising the Way You Wake Up

Wed, 15 Dec 2021 11:32:00 +0000

Do you ever set your alarm to a really awful tone just so it’ll wake you up in the morning? Or maybe you set multiple alarms to ensure your body gets the message? Prolonged exposure to loud alarms initiates several physiological responses in the body that can impair our health over time. The days of the jarring cuckoo-clocks and clunky ringtones are over. Let’s examine the benefits of waking up without a traditional alarm clock. Some silent alarm clocks or no-sound alarms radiate light or vibrations without the accompaniment of harsh tones for awakening. They are known to wake you up naturally at a slower pace by mimicking the sunrise effect.

Impact Of Blood Glucose Levels On Mood

Mon, 13 Dec 2021 04:05:00 +0000

Glucose is the fuel of the brain and it can be reflective of our stress, irritability and anxiety amid other emotional states. The graph of our glycemic ups and downs can serve as a mood board of sorts. Let’s understand how glucose is metabolised in our body before we explore the connection between blood sugar and mood.

Highlights

The interaction between glucagon and blood sugar ensures stable blood glucose levels in the body and the brain,
Research suggests a correlation between higher glycemic variability and lower quality of life and negative moods,
Dehydration has a bigger influence on blood glucose levels than most people realise. Even a little dehydration can cause blood glucose levels to spike.

Glucose Metabolism

Insulin is a hormone created by the pancreas that controls the amount of glucose in a person’s bloodstream at any given moment. It helps store glucose in the liver, fat and muscles, and regulates the body’s metabolism of carbohydrates, fats and proteins. After eating, blood glucose levels rise. Insulin released by the pancreas helps the cells to absorb blood glucose for energy and storage.

Benefits of monitoring glucose levels regularly

Sat, 11 Dec 2021 15:00:00 +0000

Glucose is a major source of energy for the cells and one of the most important molecules in the body. Disruptions in glucose levels or the way in which the body processes glucose can lead to various health problems since it is linked to the most dominant bodily functions. Glucose regulation is tied to metabolic health. Monitoring glucose levels can offer insights into our health as well as have benefits in terms of implementing changes in lifestyle, diet, or exercise.

Cholesterol: The Good, The Bad and The Ugly

Wed, 08 Dec 2021 17:34:00 +0000

Introduction

Cholesterol is a type of fat in our body. It helps build cells, digest food and make hormones. In this article, we will explore the different types of cholesterol—what they do, how they affect our bodies and wellbeing, and how to prevent them from harming our metabolic health. They’re easy to manage, but first, you need to understand the difference between good and bad cholesterol.

Low-density lipoprotein (LDL) cholesterol is considered the ‘bad’ cholesterol because it contributes to fatty build-ups in the arteries (atherosclerosis). This narrowing of the arteries increases the risk of heart attack and stroke. In comparison, high-density lipoprotein (HDL) cholesterol can be considered the ‘good’ cholesterol because a healthy level may protect against this risk. HDL carries LDL (bad) cholesterol away from the arteries and back to the liver. The liver acts to remove this cholesterol from the body by breaking it down to be passed from the body.

The Impact of Superfoods on Metabolic Health

Mon, 06 Dec 2021 18:46:00 +0000

Can the foods that you eat have a super impact on improving your metabolic health?

Some foods—superfoods—can optimise how you feel and how your body works. Superfoods can go a long way in improving metabolic health and body function. They can impact your metabolism in a number of ways. Simply put, superfoods give your body’s cells what they need to function at their very best.

What are superfoods?

You’ve probably heard the word superfoods often, but you may be surprised to learn that there is no formal definition of what a superfood is or isn’t. A ‘superfood’ is actually a marketing term used to describe products that companies would like to sell in larger quantities.

Guide to Allergies: What causes And How it Affects Metabolic Health?

Mon, 06 Dec 2021 11:04:00 +0000

Allergies can be incredibly debilitating, ranging from severe reactions which can result in hospitalizations to mild reactions which can impair functions of our everyday lives. What’s more, they can also affect our metabolic health.

What is an Allergy?

Allergies occur when the body reacts to foreign substances in the environment, which typically do not elicit a reaction in most people.

Our immune system produces special fighters called antibodies. When an allergic reaction occurs, the immune system produces antibodies that identify a specific substance (called an allergen) as harmful, even if it isn’t.

What is Red Light Therapy?

Wed, 01 Dec 2021 11:23:00 +0000

Introduction

Light therapy, also called photobiomodulation, is a non-invasive form of therapy that uses wavelengths of light to treat a variety of conditions. Only a select range of wavelengths of red light and near-infrared light is seen as being potentially therapeutic. The window of wavelengths ranges from 600–1200 nanometres. (1)

Red light absorbs into the skin and can provide therapeutic benefits at the cellular level. Unlike other light-based treatments, red light therapy (RLT) doesn’t cause damage to the skin (2 ), and it doesn’t rely on heat, drugs, chemicals or excess UV rays. (1) RLT isn’t new. Photobiomodulation has been studied for decades and research continues to be done to test its effectiveness.

Metabolic Resistance Training vs Metabolic Conditioning: Ultimate Guide

Wed, 10 Nov 2021 17:15:00 +0000

Metabolic workouts are popular nowadays, but before someone starts performing one, it is important to revisit what the term metabolism actually means, understand what metabolic resistance training is, how it differs from metabolic conditioning, how they both work, their advantages and disadvantages and how you can start incorporating them to improve your overall fitness.

How do I get the energy to workout/ resistance training?

Metabolism occurs in every cell in the body. It is a series of chemical processes in each cell transforming the calories we eat into fuel to keep us alive. These processes sustain life, everyday functioning and include breaking down food and drink into energy and building or repairing our bodies.

What is Non-Diabetic Hyperglycemia?

Wed, 10 Nov 2021 13:20:00 +0000

INTRODUCTION

The blood sugar levels of all individuals fluctuate and cause tremendous changes in our bodies. Understanding what causes these, specifically in non-diabetic people, can help us improve our metabolic health. In this article, we dive deeper into the causes of high blood glucose levels, why they surge after you eat and what can be done to prevent it.

Before we do that, it’s imperative to understand the different ways in which the hormone, insulin, behaves in the body and the process of glucose metabolism.

Ultimate guide on the Menstrual cycle and metabolic Health

Wed, 10 Nov 2021 11:52:00 +0000

Menstrual Cycle

The first day of your period marks the start of your menstrual cycle or menstruation and happens almost monthly when your next period starts. Throughout this process, your body produces different kinds and amounts of chemicals called hormones to prepare for pregnancy.

These fluctuating hormone levels can cause menstrual symptoms or what’s commonly known as PMS. The menstrual cycle changes with age.

There are four stages of the menstrual cycle . A normal cycle can last anywhere from 24-38 days. When you’re menstruating, your body sheds the monthly build-up of the uterus lining (womb).

Why Post-Meal Walks are Beneficial for Metabolic Health

Tue, 02 Nov 2021 11:21:00 +0000

The benefits of exercising—whether it’s playing tennis, lifting weights in the gym, or going for a jog—can not be more obvious for an individual’s overall health.

One of the simplest, most common forms of exercise is walking, accessible to everyone, and can be done practically anywhere and at any given time of the day.

However, taking a walk after consuming a meal comes with its own set of special benefits. In this piece, we explore the connection between post-meal walks and markers of metabolic health, specifically blood glucose levels.

How Does The Thyroid Affect Your Metabolism(Metabolic Health)

Wed, 27 Oct 2021 11:21:00 +0000

The thyroid is a part of the endocrine system and its intersection with the markers of metabolic health can reveal its pervasive effects. It performs a vital role in regulating blood pressure, body temperature, heart rate, metabolism and the response of the body to other hormones.

What is the Thyroid?

The thyroid is a small, butterfly-shaped hormone-producing gland that is just below the larynx (or Adam’s apple). It is responsible for producing key hormones that modulate metabolic rate, menstrual cycle, heart rate, breathing, muscle strength, body weight, and much more.

9 Common myths about Metabolic Health

Tue, 26 Oct 2021 10:35:00 +0000

Metabolic health and metabolism are mired in myths that obscure relevant facts. In this piece, we bust some myths to help you understand metabolism better.

What is Metabolism?

Metabolism refers to a series of chemical processes in each cell which transform the calories we eat into fuel to keep us alive. These processes sustain life and everyday functioning and include breaking down food and drink to energy and building or repairing our bodies. (Read our blog on deconstructing the basics of metabolism here ).

The Long term effects of Fad Diets on Metabolic Health

Fri, 15 Oct 2021 12:18:00 +0000

A fad diet is usually categorized as a type of ‘crash diet’, a diet that doesn’t take into consideration the body’s nutritional needs or metabolic health, but allows for weight to be dropped rapidly.

It’s important to know that fad diets build their credibility through celebrity endorsements or promotional content and not science. Some people do lose weight through these diets, albeit temporarily, while for most they don’t work at all. The defining factor of a fad diet is that they are not sustainable, meaning one can’t truly integrate them into their everyday lifestyle for more than a few weeks without giving up because of the many restrictions these diets impose, or without putting themselves at risk of caloric and nutrient deficiencies.

Physical Activity and Resting Metabolic Rate

Fri, 15 Oct 2021 11:22:00 +0000

Colloquially, we use metabolism to refer to the amount of calories we burn per day, or how easily we lose weight. But that’s not a complete picture of what metabolism is. Metabolism is the broad term used to name all the processes that happen in the body automatically that keep us alive.

Now, there is some truth in the former, colloquial definition. One of the main processes the body must execute in order to remain breathing and living is breaking down molecules into energy. It keeps us moving, grooving, and temperature-regulated and calories are one measurement of energy.

9 Mistakes that's affecting your Metabolic Health

Fri, 15 Oct 2021 05:23:00 +0000

We exercise with the intention of being the healthiest versions of ourselves, but very often we unknowingly cause harm to our metabolic health by committing blunders when it comes to our training and nutrition.

Let’s understand the basics of metabolic health, some of the fitness blunders degrading our metabolic health, and what we can do to optimise it.

Highlights

Macronutrients consist of three categories - Proteins, Fats and Carbohydrates,
Micronutrients are found within the macronutrients. Closely monitor calories. Consuming enough food to uphold maintenance levels is most often recommended to lose excess body fat,
There are 13 essential vitamins. They are vital for your body to work optimally, and without them, you may experience unfavourable side effects.

What is Metabolic Health?

Metabolism is the process by which your body converts what you eat and drink into energy. Metabolic health is described as having ideal levels of blood sugar, triglycerides, high-density lipoprotein (HDL) cholesterol, blood pressure, and waist circumference, without using medications.

Role of Sugar as a Migraine Trigger

Fri, 15 Oct 2021 05:00:00 +0000

Defining Migraine

Migraine is a neurological disease that causes a pounding headache that usually occurs on either side of the head and can last from 4 hours to almost 72 hours. Headaches are divided into two categories; primary and secondary. Migraine comes under the primary category which means that it is NOT caused by an underlying condition and there is no blood test to diagnose it. (1 )

Symptoms of migraine

Migraine symptoms vary from person to person, but in most cases, they occur in 4 stages: Prodrome, Aura, Attack, and Postdrome.

Biomarkers to track metabolic health

Sun, 10 Oct 2021 12:49:00 +0000

We often visit our doctors for check-ups and get lab tests done, where they look at some of our innate measurable parameters that provide key insights into the state of our health. These criteria are called biomarkers.

Highlights

Health professionals can make informed decisions regarding the health of their patients by analysing their individual biomarkers,
Metabolism is the process by which your body converts what you eat and drink into energy,
Keeping a check on our individual biomarkers is essential to optimise our metabolic health.

What are Biomarkers?

Health professionals can make informed decisions regarding the health of their patients by analysing their individual biomarkers to identify the prevalence of or susceptibility to any particular disease, their causes, and its effects. It is crucial for individuals to track their biomarkers to ensure the maintenance of an optimal lifestyle.

The Impact of Dairy Food On Insulin And Blood Sugar Levels

Sat, 09 Oct 2021 12:14:00 +0000

What is Dairy Food?

The milk from a lactating animal and the products made from it are labelled dairy - like butter, cheese, and yogurt. Nutritionally, dairy contains carbohydrates, fats, protein, and naturally occurring sugar. It is usually available in versions that alter the proportions of these energy sources.

The main carbohydrate in dairy is lactose, a milk sugar that the body breaks down with a digestive enzyme called lactase. The research on it gives dissimilar results, further fueling the dinner table debates about its consumption.

Metabolic Health And The Brain

Sat, 09 Oct 2021 10:45:00 +0000

What is metabolism?

Our holistic wellbeing is deeply reliant on our metabolic health. Let’s explore the function of our metabolism before we look at metabolic health in relation to our brain specifically.

Metabolism is defined as all chemical reactions involved in maintaining living cells and organisms. In other words, metabolism involves the processing of the energy your body needs to breathe, circulate blood, grow, repair cells, and everything else it does to survive.

Female Sexual Dysfunction & Metabolic Health

Sat, 09 Oct 2021 10:32:00 +0000

What is Female Sexual Dysfunction?

Persistent, recurrent problems with sexual response, desire, orgasm or pain — that distress you or strain your relationship with your partner — are known medically as sexual dysfunction. Many women experience problems with sexual function at some point, and some have difficulties throughout their lives. Female sexual dysfunction can occur at any stage of life. It can occur only in certain or in all sexual situations. Sexual response involves a complex interplay of physiology, emotions, experiences, beliefs, lifestyle and relationships. Disruption of any component can affect sexual desire, arousal or satisfaction, and treatment often involves more than one approach.

How To Manage Insulin Resistance with Food & Lifestyle Choices?

Sat, 02 Oct 2021 12:39:00 +0000

Introduction

Hormones modulate many different body processes. A hormone that plays a significant role in our body’s energy regulation is insulin. The food you consume is broken down into glucose.

This hormone made by the pancreas helps blood glucose to be absorbed by the cells in your muscles, fat, and liver, where it is diverted towards the body’s energy requirements. Insulin moderates the blood sugar levels that rise after you eat and keeps glucose in the normal range.

Do Artificial Sweeteners Spike Your Blood Sugar?

Sat, 02 Oct 2021 12:04:00 +0000

Introduction

Insulin is a hormone created by the pancreas that controls the amount of glucose in a person’s bloodstream at any given moment. It helps store glucose in the liver, fat, and muscles, and regulates the body’s metabolism of carbohydrates, fats, and proteins. Comprehending the interplay of insulin and blood glucose levels is important in understanding the effect of artificial sweeteners.

After consumption and digestion of food, carbohydrates are broken down into sugar and absorbed in the bloodstream. Consequently, blood sugar levels rise. Insulin released by the pancreas helps the cells to absorb blood sugar for energy and storage. This leads to a decline in glucose levels. The pancreas then produces glucagon, a hormone that prompts the liver to release stored sugar. This interaction of glucagon and blood sugar ensures stable blood glucose levels in the body and the brain. But small quantities of insulin are also secreted before any sugar enters the bloodstream. This response is known as cephalic phase insulin release. It is prompted by the sight, smell, and taste of food, in addition to chewing and swallowing. The interference in this process is claimed to be caused by artificial sweeteners.

Juicing Vs. Eating Whole Fruits

Thu, 23 Sep 2021 11:09:00 +0000

Introduction

The most conventional and sweeping health advice includes a diet rich in fruits and vegetables. What makes the food group of ‘fruits’ so indispensable? What is the best way to consume fruits? What’s a better choice - eating seasonal fruits or eating a variety of fruits? Does juicing fruits have more benefits than eating the whole fruit? You have perhaps not given much thought to these parameters.

Fruits and Nutrients

Unlike glucose, fructose (a type of sugar in fruit) is metabolised in the liver. The concern with fruit is generally the amount of sugar it contains but fruits are nutrient-dense and low in calories per serving. Epidemiological research suggests that most types of fruit have anti-obesity effects. A recent study suggests that the small intestine helps to slacken the absorption of fructose before it reaches the liver. This protects the liver from being overwhelmed by fructose.

Can Intermittent Fasting Improve Metabolic Health?

Fri, 10 Sep 2021 12:29:00 +0000

Intermittent fasting (IF) is a pattern of time-restricted eating. When practising IF, one confines food intake during certain hours and consumes food in designated eating windows. It does not require a person to give up any particular food group. According to Harvard Health, studies in humans have shown that IF is safe and effective.

Considering the fact that many individuals find abstaining from food difficult, the period of fasting is key. It makes IF a more realistic, sustainable, and promising approach for dealing with obesity, as well as for better metabolic health.

The Artists’ Way: Healing powers of creative therapy

Thu, 02 Sep 2021 07:01:00 +0000

From a psychological lens, the creative process, cannot be summed up better than by psychoanalyst Carl Jung, when he says that the creation of something new is not accomplished by the intellect but by the play instinct acting from inner necessity.

Creative/Art Therapy

The creative mind plays with the objects it loves. Creative Therapy is the use of creative methods to enhance mental health and address psychological distress and disorders. It encourages self-expression and aims to uncover healthier coping mechanisms.

Invite or gift your friends the Ring AIR

Thu, 05 Aug 2021 01:40:00 +0000

Use your unique invite link to refer friends and give them a 10% off (that’s €30) on their first Ultrahuman Ring AIR purchase.

Special instructions

Ensure you have updated to the latest version of the app from the App Store or Play Store for the best referring experience.
The referral discount cannot be combined with any other offer.

During active campaigns

During an active referral campaign period, successful referrals will earn you exclusive rewards depending on the number of successful referrals.

Science Behind Hydration And Health

Sun, 11 Jul 2021 07:12:00 +0000

Introduction

From the time that life ventured from the seas to live on land, the key to survival has been the prevention of dehydration. The adaptations for survival are across an array of species, not just in man.

Water comprises 75% body weight in infants to 55% in the elderly and is essential for cellular homeostasis and life. Without water, humans can survive only for days. There are many unanswered questions about the most essential component of our body and our diet.

Self-Determination: A Global Theory To What Drives Us

Mon, 28 Jun 2021 14:34:00 +0000

What drives us? Where do we find the motivation to do anything in life? Is it pleasure? or perhaps success? How do we even standardize the definition of such terms when their meanings vary across the spectrum of people experiencing them.

This is the first of a three-part series on motivation and sport about a race called The Speed Project, a 344-mile relay from Santa Monica, CA to Las Vegas, NV. More specifically, this series will focus on the motivations from members of Team Satisfy Running, a diverse group of 6 runners and 6 crew or support team on their journey up to the start of the race and past the finish line.

Invite or gift your friends the Ring AIR

Sat, 12 Jun 2021 01:46:00 +0000

Use your unique invite link to refer friends and give them a 10% off (that’s £30) on their first Ultrahuman Ring AIR purchase.

Special instructions

Ensure you have updated to the latest version of the app from the App Store or Play Store for the best-referring experience.
The referral discount cannot be combined with any other offer.

During active campaigns

During an active referral campaign period, successful referrals will earn you exclusive rewards depending on the number of successful referrals.

Invite or gift your friends

Thu, 10 Jun 2021 01:44:00 +0000

Use your unique invite link to refer friends and gift them INR 1000 on their first Ultrahuman purchase.

Special instructions

Ensure you’re updated to the latest App Store/Play Store app for the best-referring experience.
In the case of subscription plans, the discount is applicable for the first month only. The plan renews at full price from the second month onwards.
The referral discount cannot be clubbed with another offer.

Learning To Eat In the Era Of Diets

Fri, 04 Jun 2021 06:44:00 +0000

If trying to eat healthy seems more complicated than ever, you’re not alone. With dozens of diets and nutritional plans claiming significant health benefits, choosing the right one can be overwhelming.

However, it’s important to remember that nutritional needs can differ based on a variety of factors including age , genetic variation , pre-existing health conditions or fitness goals . Just because one friend swears by the paleo diet, your body may respond best to a plant-based approach, or vice-versa. To cut through the fat, use these five tips to help navigate today’s dietary minefield and fuel up for success.

My Run in with Death and how I came out Alive

Fri, 21 May 2021 08:57:00 +0000

When I was little, my parents used to call me “choo-choo”, because I was always at full speed like a train. And I have spent most of my life running, though not in the traditional sense. I’ve been running away: from feeling, from pain, from addressing the trauma that started at too early an age. Running away from feeling anything–even the good that I believed I didn’t deserve. By ten, my vehicle for freedom was alcohol and before I left middle school I had progressed on to harder substances.

Invite or gift your friends

Mon, 12 Apr 2021 01:42:00 +0000

Use your unique invite link to refer friends and gift them AED 100 on their first Ultrahuman purchase.

Special instructions

Ensure you’re updated to the latest App Store/Play Store app for the best-referring experience.
In the case of subscription plans, the discount is applicable for the first month only. The plan renews at full price from the second month onwards.
The referral discount cannot be clubbed with another offer.

Musical Phase Locking: Theory & Practice

Mon, 15 Feb 2021 11:22:00 +0000

Abstract

Music offers unique opportunities for creating a positive impact on the brain–by itself, it can make us smile, cry, march to a beat or lull us to sleep. Listening to music recruits functioning from many parts of the brain, from the brainstem (e.g., Wong et al., 2007), to primary and surrounding auditory cortices (e.g., Bermudez et al., 2009; Schneider et al., 2002), to higher-order areas of the prefrontal cortex (e.g., Lehne et al., 2014).

Avoiding Injuries with home workouts

Wed, 06 Jan 2021 03:41:00 +0000

Has the pandemic left you stranded with even fewer options? Is your gym still closed too? It’s happening the world over, so not to worry! In the past few months too, you’ve probably spent a lot of time working from home, and working out at home too. But we’re quite used to having someone look over us and guide us in the right direction when we’re working out. This also leaves some room for error when we’re attempting an exercise, and don’t know if what we’re doing is right or wrong.

6 Ways Sleep Can Change Your Life

Fri, 25 Dec 2020 15:11:00 +0000

Sarah is a project lead at a startup. During the pandemic, managing a team across the world has proved demanding; she has gone to sleep and woken up at odd times. She’s juggling her work alongside homeschooling two children on zoom classes. She feels like she hasn’t slept in a week. When she does sleep, she wakes up in the middle of the night, her thoughts running anxiously, cycling through laundry lists and to-do lists, and difficult conversations with co-workers and her husband. She wakes up in the morning, feel unrefreshed. Over time, she notices that her skin starts to look pale and dry. She feels sluggish. She is far more irritable than usual, she’s already had a fight with her husband, and snapped at the kids. Conflicts at work are escalating. She’s had a chronic stomach ache for the last week, and that’s not helping matters either. She’s put on weight as well in the last week, and can’t figure out where it’s come from. She doesn’t have the energy for a workout, which would help her clear her mind and give her space. She feels weighed down, and looking at the list of her difficulties, her heart sinks. How can she tackle all of this?

Want to be more productive? Learn to take a break

Sun, 15 Nov 2020 16:17:00 +0000

Taking a break when you have to get through work and want to perform better can instinctively seem like a bad idea. Shouldn’t you be trying harder, putting in more hours and learning to focus instead? As counter intuitive as it may seem, being a little easy on yourself and incorporating downtime between your work schedule can boost your performance.

More so, during a pandemic, when we’re learning to reinvent our work styles and log in more often from home, it’s crucial to learn how to make the best of our time. Stripped away from the structure of an office, some may find themselves struggling more than others. Distractions, personal responsibilities, chores, limitations on travel and virtual meetings can leave our attention fragmented. If you find yourself in a place where holding on to your focus is a daily challenge, you’re not alone.

Self-care tips for the festive season

Thu, 12 Nov 2020 14:27:00 +0000

It’s that time of the year when we’re slowly winding down to the close of the year, but we’re also stepping into a vibrant season of festive spree. The colours of Dusshera and the lights of Diwali mean wonderful things and times of cherished sharing and happiness, but they can also be a trigger for stress if we’re not on our guard.

Festivities bring their to-do lists of shopping, cooking, socialising, cleaning up, dressing up, among other things and can be overwhelming. The preparation that leads to them and our desire to have it all turn up a certain way can leave especially those of us with the responsibility of organising overworked. During our time with loved ones we may end up indulging more than we should and spiralling into guilt. The constant advertisements nudging us to buy things and the habit of comparing with others may mean our finances are adversely affected.