Ultrahuman Blog

Ovulation Symptoms: A Complete Cycle-Tracking Guide

Tue, 16 Jun 2026 18:17:19 +0000

_{This article was medically reviewed by Kate Davies RN, BSc (Hons), FP Cert_{, Vice President Medical Women’s Health & Longevity at Ultrahuman.}}

Ovulation is the release of a mature egg from the ovary, usually once per cycle around the middle, and its most reliable signs are a change in cervical mucus to a clear, slippery, egg-white texture, a sustained rise in basal body temperature afterward, and a short surge in luteinising hormone (LH) just before. Some women also notice mild one-sided pelvic pain, a higher sex drive, or tender breasts, while others feel nothing at all. Reading these signals tells you when your fertile window is open, whether you're ovulating at all, and when something is worth raising with a doctor. This guide covers the symptoms, the timing, and the most reliable ways to track ovulation, including for irregular cycles.

Follicular Phase Explained: Energy, Workouts, and Mood

Tue, 16 Jun 2026 11:42:49 +0000

_{This article was medically reviewed by Kate Davies RN, BSc (Hons), FP Cert_{, Vice President Medical Women’s Health & Longevity at Ultrahuman.}}

The follicular phase is the first half of the menstrual cycle, running from the first day of your period until ovulation, during which an egg matures ready for ovulation and estrogen steadily climbs. It's the half of the cycle most associated with rising energy and a brighter mood, and it ends with the hormonal trigger for ovulation. Understanding it helps you read your own cycle, time the fertile window, and make sense of how you feel across the month. This guide covers what the follicular phase is, how long it lasts, how it shapes energy and mood, and what the evidence actually says about training around it.

Is Stevia Bad for You? What the Research Shows

Fri, 12 Jun 2026 11:45:24 +0000

Stevia is a plant-derived, zero-calorie sweetener made from the leaf of Stevia rebaudiana, and for most people the purified form is considered safe and does not raise blood sugar. Its sweetness comes from compounds called steviol glycosides, which are hundreds of times sweeter than sugar but pass through the body without being used for energy. That combination of intense sweetness, no calories, and no glucose spike is why it has become a go-to sugar alternative. The fuller picture has some nuance worth knowing, especially around purified versus whole-leaf products and the additives blended into retail "stevia." This guide walks through what the research actually says.

Heart Rate Zones Explained: Zone 1–5 for Fat Burn vs Cardio

Wed, 10 Jun 2026 17:08:16 +0000

Heart rate zones are five intensity bands — from easy recovery to all-out effort — defined as percentages of your maximum heart rate, each one training a different part of your fitness. Train in the lowest zones and you build an aerobic base and burn a higher share of fat for fuel. Push into the top zones and you develop speed, power, and peak cardiovascular capacity. The catch is that most people misread the labels on their watch, especially the famous "fat-burning zone." This guide explains what each zone is, how to calculate yours, what the science actually says about burning fat, and how to train each one.

What Is Perimenopause? Symptoms, Stages, and What to Expect

Tue, 09 Jun 2026 19:21:16 +0000

Perimenopause is the transition leading up to menopause — the years when the ovaries gradually wind down and hormones begin to fluctuate, before periods stop for good. Menopause itself is a single point in time — defined as 12 months after your final period. Everything before that, from the moment your cycles start changing, is perimenopause. It usually begins in the late 30s or 40s, though in rare cases it can start earlier, and lasts about four to eight years on average. One thing surprises most people — the earliest, most reliable sign isn't hot flashes but a change in your cycle, often with sleep disturbance close behind. This guide covers what perimenopause is, when it starts, the symptoms in the order they typically appear, why they happen, and when to see a doctor.

Is Maltitol Bad for You? Side Effects and Blood Sugar

Tue, 09 Jun 2026 16:20:53 +0000

Maltitol is a sugar alcohol — a type of carbohydrate called a polyol — used to sweeten "sugar-free" and "no sugar added" foods like chocolate, candy, and protein bars. It's roughly 75 to 90 percent as sweet as table sugar with about half the calories, which is why manufacturers reach for it. But unlike calorie-free sweeteners such as sucralose, maltitol is not consequence-free. It still raises blood sugar — it has a real glycemic index — and like other sugar alcohols it can cause gas and bloating, especially in larger amounts. This guide covers what maltitol does in the body, its side effects, how it stacks up against other sugar alcohols, and who should be cautious.

What's a Good Resting Heart Rate by Age?

Mon, 08 Jun 2026 20:27:12 +0000

Your resting heart rate (RHR) is how many times your heart beats per minute when you're completely at rest — typically measured first thing in the morning, or overnight by a wearable. For most healthy adults, a good resting heart rate sits roughly between 50 and 70 beats per minute, and lower is generally better, within reason. The long-standing clinical "normal" range is 60 to 100 bpm, but that band is wide, and well-conditioned people often sit comfortably below it. One thing surprises people — resting heart rate barely changes with age. In Ultrahuman Ring data from more than 500,000 members across nearly 80 million nights, the median held near 56 bpm across every adult age group. This guide breaks down what's normal, what your number means, and how to bring it down.

Is Sucralose Bad For You? What the Research Shows

Mon, 08 Jun 2026 18:46:34 +0000

Sucralose is a zero-calorie artificial sweetener, roughly 600 times sweeter than table sugar, sold most often under the brand name Splenda. For most people, regulators consider it safe at normal intakes (U.S. FDA), and on its own it does not raise blood sugar the way sugar does — which is exactly why it shows up in diet sodas, protein powders, and "no sugar added" foods. But "doesn't spike glucose" and "completely inert in the body" are not the same claim, and recent research on insulin, the gut microbiome, and a sucralose by-product has added real nuance. This guide walks through what a continuous glucose monitor actually shows when you consume sucralose, where the genuine open questions are, and how to decide whether it belongs in your diet.

Is Your Excessive Hunger Polyphagia? When It Signals Insulin Resistance

Mon, 08 Jun 2026 15:35:58 +0000

Polyphagia is the medical term for persistent, excessive hunger that doesn't go away after eating a normal meal. It is different from the everyday feeling of being hungry between meals or wanting seconds of something you enjoy. Polyphagia is the kind of hunger that returns soon after a full meal, that drives you to keep eating without feeling satisfied, and that persists day after day. It is one of the three classic warning signs of diabetes — the "3 P's" of polyphagia (excessive hunger), polyuria (excessive urination), and polydipsia (excessive thirst). It is most commonly associated with poorly controlled or undiagnosed diabetes, but it can also signal thyroid, hormone, or medication issues worth checking. This guide walks through what polyphagia actually is, why it happens, when to take it seriously, and what to do.

Types of Sugar Explained: How Each One Affects Your Body

Fri, 05 Jun 2026 20:31:52 +0000

"Sugar" on a food label isn't one ingredient. The names you'll see — glucose, fructose, sucrose, high-fructose corn syrup, lactose, and a long list of "-oses" and syrups — are different forms of sweet carbohydrate, and they don't all behave the same way in your body. Some spike your blood sugar fast (glucose, maltose). Some bypass blood sugar but get processed by your liver — where high or chronic intake can build up over time (fructose, HFCS). Some are barely absorbed at all (sugar alcohols like erythritol). This guide walks through each common type of sugar, what it actually does in your body, and how to spot it on an ingredient list.

Blood Sugar Levels Chart by Age: What's Normal at Every Life Stage

Fri, 05 Jun 2026 18:07:58 +0000

Your blood sugar is the amount of glucose circulating in your blood right now. For most adults without diabetes, it sits below 100 mg/dL (5.6 mmol/L) before eating and rises to under 140 mg/dL (7.8 mmol/L) two hours after a meal. But "normal" looks different at 8 years old, 38, and 78 — and it tightens significantly during pregnancy. This guide walks through the full chart by age, explains why each range exists, and shows how continuous glucose monitoring (CGM) data fills the picture a single lab number cannot.

How to Get More Deep Sleep: 9 Tactics Backed by Research

Fri, 05 Jun 2026 14:58:08 +0000

Deep sleep is the deepest, most physically restorative stage of non-REM sleep — also called slow-wave sleep — when your body releases growth hormone, consolidates memories, and clears metabolic waste from the brain. Most healthy adults spend roughly 10-20% of their total sleep time in deep sleep (this varies by age and individual), with the largest deep-sleep blocks happening in the first half of the night. You can't force more deep sleep directly, but you can support the conditions that produce it: a consistent sleep schedule, a cool bedroom, limiting caffeine and alcohol, getting morning light, and a wind-down routine that lets your nervous system shift into rest mode before you get into bed.

What Is Erythritol? Calories, Glucose Effect, and Safety

Fri, 05 Jun 2026 11:26:12 +0000

Erythritol is a low-calorie sweetener that tastes about 60-80% as sweet as table sugar, has near-zero calories (0.2 kcal/g), doesn't raise blood sugar or insulin in healthy adults, and is classified as Generally Recognized as Safe (GRAS) by the US Food and Drug Administration and reaffirmed as safe at typical dietary intakes by the European Food Safety Authority (EFSA) in its 2023 re-evaluation. A 2023 Nature Medicine observational study raised questions about whether high circulating erythritol levels are associated with cardiovascular events (Witkowski et al., Nat Med 2023, PMID 36849732) — a finding that triggered considerable media coverage and ongoing scientific debate.

Preeclampsia Symptoms: Early Warning Signs in Pregnancy

Fri, 05 Jun 2026 11:04:35 +0000

_{_{This article was medically reviewed by Kate Davies RN, BSc (Hons), FP Cert}_{, Vice President Medical Women’s Health & Longevity at Ultrahuman.}}

Preeclampsia is a serious pregnancy complication thataffects 2-8% of pregnancies globally and is one of the leading causes of maternal and perinatal mortality worldwide. The early warning signs include severe headaches, vision changes, sudden swelling of the face or hands, upper abdominal pain, sudden weight gain, and elevated blood pressure. If you're pregnant and experience any of these, seek medical care promptly — do not wait for symptoms to worsen.

How Many Steps a Day to Lose Weight? What the Research Shows

Fri, 05 Jun 2026 10:45:33 +0000

No single step count guarantees weight loss - what matters is whether your daily activity produces a calorie deficit alongside your eating pattern. Research suggests that adults aiming for weight loss typically benefit from 7,000-10,000 steps a day combined with dietary changes, with mortality and metabolic benefits plateauing around 8,000-10,000 steps in most large studies. The famous "10,000 steps a day" figure is a marketing number, not a clinical threshold — and walking alone, without paying attention to food intake, produces only modest weight loss in randomized trials.

What's a Normal Respiratory Rate? Adults, Kids, and Athletes

Wed, 03 Jun 2026 20:06:55 +0000

The normal resting respiratory rate for healthy adults is 12 to 20 breaths per minute. Children breathe much faster — a newborn averages around 44 breaths per minute, dropping to about 26 by age two and gradually settling into the adult range through adolescence. Endurance-trained adults often sit at the lower end of the adult range or just below it, an adaptation from training.

Respiratory rate (the number of breaths you take per minute at rest) is one of the four core vital signs. Unlike heart rate, it's measured by counting rather than by a sensor most people carry — which is why it gets noted less than it should in clinical and self-tracking contexts. Continuous-wear wearables can derive respiratory rate from the same PPG (photoplethysmography) sensor that tracks heart rate, with sleep providing the cleanest measurement window.

Do NAD+ Supplements Actually Work? NMN vs NR vs Niagen Compared

Wed, 03 Jun 2026 18:26:09 +0000

NAD+ (nicotinamide adenine dinucleotide) supplements — NMN, NR, and Niagen — reliably raise blood NAD+ levels in human trials, but evidence for downstream clinical benefits beyond that biochemical change is still early. All three are precursor compounds your body converts into NAD+, a molecule your cells use to make energy and repair themselves that declines as you age. NMN (nicotinamide mononucleotide) and NR (nicotinamide riboside) are the two best-studied forms; Niagen is a brand-name patented form of NR chloride.

Are Nightshade Vegetables Inflammatory? Evidence and Glucose Data

Wed, 03 Jun 2026 14:32:33 +0000

For most people without a diagnosed autoimmune, IBD, or food-sensitivity condition, nightshade vegetables aren’t inflammatory and don’t meaningfully spike blood glucose. The widely-cited claim that they trigger inflammation in joints or worsen autoimmune conditions has weak clinical evidence behind it for the general population. The exception in the nightshade family is potato — but that’s because of starch content, not because of being a nightshade. Tomato is even modestly anti-inflammatory in trial data, driven by lycopene.

Period Cramps: 9 Evidence-Backed Remedies

Tue, 02 Jun 2026 19:03:40 +0000

This article was medically reviewed by Kate Davies RN, BSc (Hons), FP Cert *, Vice President Medical Women’s Health & Longevity at Ultrahuman .*

Period cramps (medically called dysmenorrhea) affect most menstruating women at some point, with severe pain interfering with daily life in 2-29% of women across population studies . Most cases are primary dysmenorrhea — cramping driven by prostaglandins released during menstruation, without underlying pelvic pathology. The good news is that the evidence base for relief is strong.

What Is PMDD? Diagnosis and Treatment Options

Tue, 02 Jun 2026 18:37:30 +0000

This article was medically reviewed by Kate Davies RN, BSc (Hons), FP Cert *, Vice President Medical Women’s Health & Longevity at Ultrahuman .*

PMDD (premenstrual dysphoric disorder) is the most severe form of premenstrual symptoms — affecting 2-5% of menstruating women with mood symptoms severe enough to disrupt daily life. Unlike PMS (premenstrual syndrome), PMDD has formal DSM-5 (Diagnostic and Statistical Manual of Mental Disorders, 5th edition) diagnostic criteria . It’s a real, recognised, and treatable condition.

Is Diet Coke Bad for You? Aspartame, Glucose, and the CGM Data

Tue, 02 Jun 2026 16:40:41 +0000

The short answer — Diet Coke isn’t dangerous for most people in moderate consumption, but it isn’t a free pass either. CGM data shows minimal direct glucose response, regulators broadly consider aspartame safe, and the gut-microbiome and cardiometabolic research shows modest effects rather than dramatic harm.

Diet Coke contains aspartame and acesulfame potassium — zero-calorie sweeteners — plus caffeine and acidulants. Aspartame has no fermentable carbohydrate, so it produces little to no direct blood-glucose response in continuous glucose monitor (CGM) data. The bigger questions are whether aspartame is safe long-term, whether non-nutritive sweeteners affect gut microbiome and glucose tolerance indirectly, and whether regular consumption raises cardiometabolic risk over time.

Ultrahuman Cycle Flags™ explained: How C&O Pro offers advanced insights

Mon, 01 Jun 2026 19:08:56 +0000

This article was medically reviewed by Kate Davies RN, BSc (Hons), FP Cert *, Vice President Medical Women’s Health & Longevity at Ultrahuman .*

Most period trackers tell you when your period is coming. Ultrahuman’s Cycle and Ovulation Pro (C&O Pro) goes further — it surfaces ten distinct cycle patterns called Cycle Flags™ that can reveal hidden clues about your reproductive health.

Built on 15 years of OvuSense™ research and trained on more than 260,000 real-world cycles , each flag is anchored in peer-reviewed clinical evidence or in OvuSense™’s clinical database.

How to Track Ovulation with PCOS

Mon, 01 Jun 2026 18:23:27 +0000

This article was medically reviewed by Kate Davies RN, BSc (Hons), FP Cert *, Vice President Medical Women’s Health & Longevity at Ultrahuman .*

Tracking ovulation with PMOS (polyendocrine metabolic ovarian syndrome) /PCOS (polycystic ovary syndrome) is harder because the signals are noisier.

Cycles can stretch beyond 90 days, ovulation skips entirely in some months, and LH (luteinizing hormone) tests that work for most women throw false positives in women with PMOS/PCOS because baseline LH is often elevated.

Science-backed Ways To Balance Your Hormones Naturally

Fri, 29 May 2026 20:43:33 +0000

This article was medically reviewed by Kate Davies RN, BSc (Hons), FP Cert *, Vice President Medical Women’s Health & Longevity at Ultrahuman .*

Balancing hormones naturally comes down to whether your body cycles cleanly through its hormonal phases each month**.**

Estrogen, progesterone, cortisol, insulin, and thyroid hormones rise and fall in predictable patterns. “Balanced” doesn’t mean flat-line — it means those rhythms run on time and the system doesn’t tip into chronic activation.

Carb Cycling: Does It Actually Work? A CGM Reality Check

Fri, 29 May 2026 18:04:40 +0000

Carb cycling is the practice of alternating high-carbohydrate and low-carbohydrate days, typically aligned with training intensity — high carbs on hard training days, low carbs on rest or easy days. Proponents claim it improves performance, body composition, and insulin sensitivity. The evidence is narrower than the hype. In trained endurance athletes, periodizing carbohydrate intake matches constant-high-carb fueling and clearly outperforms low-carb high-fat diets for race performance. For general weight loss, metabolic health, or resistance training, there is little good evidence it works better than just controlling total calories and carbohydrate quality.

Parasympathetic vs Sympathetic: Activate Your Body's "Rest & Digest" Mode

Fri, 29 May 2026 15:38:54 +0000

Your parasympathetic nervous system runs the recovery side of your body. It slows your heart rate, restores digestion, lowers blood pressure, and rebuilds the energy you spent during the day. The sympathetic nervous system is the counterweight. It speeds your heart, dilates your pupils, and prepares you to handle stress, exercise, or anything that needs quick action. Both branches run automatically, both are always partially active, and the balance between them is what most wearables call “recovery.” Reading the balance, and learning how to shift it on demand, turns a vague “I feel stressed” into something measurable.

What Does the Luteal Phase Feel Like? A Guide to Symptoms, Mood, and Training

Thu, 28 May 2026 21:49:57 +0000

This article was medically reviewed by Kate Davies RN, BSc (Hons), FP Cert *, Vice President Medical Women’s Health & Longevity at Ultrahuman .*

The luteal phase is the second half of your menstrual cycle — roughly 14 days between ovulation and the start of your next period — and it has its own predictable signature: a small rise in body temperature, modest mood shifts, energy fluctuations, and changes in how you sleep, train, and crave food. Most luteal-phase symptoms are physiological, driven by the progesterone-and-estrogen ratio that follows ovulation.

A1C Calculator: What Your Number Really Means

Thu, 28 May 2026 15:20:11 +0000

A1C is a measure of your average blood sugar over the past 2–3 months, commonly included in metabolic blood panels(also written as HbA1c or HBA1C). Understanding your A1C helps assess your underlying metabolic health. A high number can signal prediabetes or even type 2 diabetes. The conversion table below shows what each A1C value translates to in mg/dL(milligrams per deciliter, the standard US unit for blood glucose). An A1C of 6.5% means your average has been about 140 mg/dL; 5.7% is roughly 117 mg/dL. But your A1C tells only part of the story — two people with the same number can have very different blood sugar patterns underneath, and a few common conditions can throw the reading off.

Sleeping Heart Rate by Age: 532,000 Ring Users' Nightly Data Compared

Thu, 28 May 2026 14:32:24 +0000

Your heart rate drops while you sleep — this is normal and expected. Most adults’ sleeping heart rate runs noticeably lower than their daytime resting heart rate, typically 20-30% lower, with the lowest point reached in the early-morning hours. Understanding what’s typical for your age in wearable data, what raises it (alcohol, late meals, stress, illness, training load), and when a sustained elevation might warrant clinician attention turns nightly sleep data into useful health information.

Why Is My Period Late? Eight Non-Pregnancy Reasons

Wed, 27 May 2026 20:29:17 +0000

This article was medically reviewed by Kate Davies RN, BSc (Hons), FP Cert , Vice President Medical Women’s Health & Longevity at Ultrahuman .

A late period without pregnancy is common — stress, thyroid issues, hormonal disorders, perimenopause, and rapid lifestyle changes all routinely shift cycle length by days to weeks. Understanding which non-pregnancy cause is most likely, matters because some (like thyroid disease or PMOS/PCOS) need clinical evaluation, while others (like a stressful month or a heavy training block) usually resolve on their own.

Is Chick-fil-A Healthy? A Nutrition Guide to Every Menu Item

Wed, 27 May 2026 19:06:38 +0000

Chick-fil-A’s menu spans a wide range of calorie loads, carb counts, and likely glucose impact — from a grilled chicken sandwich at one end to a medium sweet lemonade at the other. Most online “healthy at Chick-fil-A” guides focus on calorie count alone, but for blood-sugar stability the more useful question is how each menu item shapes glucose after you eat it.

This guide walks through every Chick-fil-A menu category — breakfast, sandwiches, sides, salads, drinks — with the official Chick-fil-A nutrition numbers and the glucose-response patterns that follow from them. Where Ultrahuman’s Open Glucose Database (OGdB) has direct CGM data on a specific item, we surface it; for items without OGdB coverage, we rely on the underlying macros and glycemic structure, not direct CGM measurements.

Glutathione Benefits: The Master Antioxidant Explained

Wed, 27 May 2026 15:37:29 +0000

Glutathione is your body’s main internal antioxidant — a small protein made inside every cell that handles oxidative stress, helps the liver clear toxins, and supports immune function. Levels drop with age and chronic illness, and oral glutathione pill absorption varies widely; the more reliable lever is supplying the body with the building blocks it needs to make its own.

This guide walks through what glutathione really does, the benefits with the best evidence behind them, the foods that help, and where the supplement industry overpromises.

Period Symptoms — What's Normal and What's Concerning

Tue, 26 May 2026 20:43:52 +0000

This article was medically reviewed by Kate Davies RN, BSc (Hons), FP Cert , Vice President Medical Women’s Health & Longevity at Ultrahuman .

Period symptoms span a wide range of normal (cramps, breast tenderness, mood changes, irregular flow, fatigue) and most resolve within a few days. Understanding what’s typical versus what signals an underlying condition matters because some symptoms (heavy bleeding, severe pain, bleeding outside expected windows) deserve clinical evaluation rather than dismissal.

How to Lower A1C Naturally

Tue, 26 May 2026 17:36:27 +0000

A1C is a blood test that reflects your average blood glucose over the past 2-3 months, expressed as a percentage. Lowering A1C matters because most of the levers — diet, exercise, weight, sleep — produce measurable improvements within 8-12 weeks, and every percentage-point reduction is associated with lower diabetes-complication risk — including a 21% reduction in any diabetes-related endpoint and a 37% reduction in microvascular complications per 1% A1C decrease in the UKPDS observational analysis (Stratton IM et al., BMJ 2000, PMID 10938048 ).

What Is Invert Sugar? How It Affects Blood Glucose

Tue, 26 May 2026 12:10:23 +0000

Invert sugar is a liquid sweetener made by chemically splitting sucrose (table sugar) into its two component sugars, glucose and fructose. Understanding invert sugar matters because it shows up in soft drinks, baked goods, candies, and processed foods — and at the same gram intake, invert sugar produces essentially the same blood glucose and metabolic effects as table sugar. It’s not meaningfully better or worse for the body.

This guide walks through what invert sugar actually is, how it differs from table sugar and high-fructose corn syrup, what it does to blood glucose, and what to look for on ingredient labels.

Does Red Light Therapy Work? What the Evidence Supports

Mon, 25 May 2026 20:30:57 +0000

Red light therapy uses long-wavelength visible and near-infrared light to influence cellular function, primarily by interacting with mitochondria inside the body’s cells. The evidence base is genuinely strong for several specific applications (skin conditions, pattern hair loss, oral mucositis, localized pain and recovery), thinner for whole-body wellness claims, and the consumer market has expanded faster than the research can keep up with.

This guide walks through what red light therapy actually does, where the published evidence is solid, where it’s still developing, and how to think about the home devices now widely available.

HRV by Age and Gender: What's Normal for Men vs Women

Mon, 25 May 2026 19:55:44 +0000

Heart-rate variability (HRV) is a measure of the small beat-to-beat variation in your resting heart rate, captured overnight by wearables like the Ring AIR and Ring PRO. Understanding your HRV helps assess autonomic nervous system balance — and a low or steadily declining HRV can signal accumulated stress, poor recovery, or developing cardiovascular risk.

This guide shows median HRV by age decade for both men and women, drawn from over 510,000 Ring users across 77 million nights of sleep, and explains how to read your own number against your gender and age peers.

When Does Perimenopause Start? Average Age and Early Signs

Mon, 25 May 2026 19:26:10 +0000

This article was medically reviewed by Kate Davies RN, BSc (Hons), FP Cert , Vice President Medical Women’s Health & Longevity at Ultrahuman .

Perimenopause typically starts in a woman’s mid-40s, with the estimated average onset around age 45 to 47 and a normal range from the early 40s to early 50s. The earliest signs (subtle cycle-length changes, sleep disruption, mood shifts) often appear years before periods become noticeably irregular, and missing them tends to mean treating each symptom as a separate problem instead of recognizing one underlying transition.

How Low Progesterone Shows Up in Your Sleep, Mood, and HRV

Sat, 23 May 2026 20:46:07 +0000

This article was medically reviewed by Kate Davies RN, BSc (Hons), FP Cert , Vice President Medical Women’s Health & Longevity at Ultrahuman .

Progesterone is the dominant hormone of the second half of your cycle (the luteal phase , after ovulation), and it shapes how you sleep, feel, and recover. When it’s low — common in perimenopause, anovulatory cycles, and high-stress states — the typical post-ovulation calm doesn’t quite arrive: sleep gets choppier, mood gets edgier, and the body-temperature rise that normally marks the luteal phase fades.

Perimenopause Tests: Reliability Issues and Accuracy Explained

Sat, 23 May 2026 17:02:01 +0000

This article was medically reviewed by Kate Davies RN, BSc (Hons), FP Cert , Vice President Medical Women’s Health & Longevity at Ultrahuman .

Perimenopause testing typically means a blood test for hormones like FSH (follicle-stimulating hormone), estradiol, or AMH (anti-Müllerian hormone) — sometimes done at a lab, sometimes through at-home kits. The honest answer: most hormone tests are less reliable during perimenopause than they are at other life stages, because the hormones themselves swing dramatically week to week. Symptoms and cycle patterns remain the diagnostic gold standard.

Implantation Bleeding vs. Your Period — How to Tell the Difference

Sat, 23 May 2026 15:04:10 +0000

This article was medically reviewed by Kate Davies RN, BSc (Hons), FP Cert , Vice President Medical Women’s Health & Longevity at Ultrahuman .

Most pregnancies don’t present with implantation bleeding - the light spotting some women experience in very early pregnancy that’s often mistaken for the start of a period. Its absence is normal and doesn’t rule out conception, and its presence isn’t a guaranteed pregnancy sign either. Understanding the difference matters because, when implantation bleeding does occur, it can be the first sign that a missed period is actually pregnancy, and knowing what to look for helps you decide when to take a test, when to wait, and when to call a clinician.

How to Increase Estrogen: Why It's Not What You Eat, But How Much

Fri, 22 May 2026 19:24:04 +0000

This article was medically reviewed by Kate Davies RN, BSc (Hons), FP Cert , Vice President Medical Women’s Health & Longevity at Ultrahuman .

Low estrogen shows up as irregular or missing periods, low libido, vaginal dryness, poor sleep, brain fog, mood dips, and, over time, weaker bones. It touches almost every system, so when it drops, you feel it.

The strongest natural lever is energy availability — fuel in versus fuel out. When you’re eating too little for the amount you’re training, the brain reads it as a famine signal and quiets the hormonal cascade to the ovaries.

Low histamine diet explained and the triggers to be aware of

Fri, 22 May 2026 19:04:30 +0000

Histamine intolerance isn’t an allergy. It’s what happens when the body either produces too much histamine or breaks it down too slowly. Certain foods trigger histamine release, which sets off the cascade of symptoms most people associate with hayfever or an allergic reaction — flushing, hives, headaches, congestion, gut upset, and a racing heart.

A low histamine diet is the standard way to test whether histamine is actually behind your symptoms, by stripping these foods out short-term and reintroducing them systematically.

Discharge Before Your Period: A Complete Guide to What's Normal

Fri, 22 May 2026 16:33:57 +0000

This article was medically reviewed by Kate Davies RN, BSc (Hons), FP Cert , Vice President Medical Women’s Health & Longevity at Ultrahuman .

Normal discharge in the days before a period is usually thick, white or pale yellow, and slightly tacky. It’s the result of progesterone rising through the luteal phase and falling in the final days before menstruation.

Across the menstrual cycle, vaginal secretions shift predictably. After a bleed, secretions may be absent or minimal, becoming thicker in consistency and then stretchy, clear, and more profuse just before and around ovulation. Returning to a thicker secretion after ovulation. What is not normal cycle variation — a strong fishy odor, gray or green color, itching, burning, or foamy texture — points to infection or another condition, not the hormonal lead-up to menstruation.

Why Breasts May Be Sore or Tender in Perimenopause

Fri, 22 May 2026 16:09:13 +0000

This article was medically reviewed by Kate Davies RN, BSc (Hons), FP Cert , Vice President Medical Women’s Health & Longevity at Ultrahuman .

Sore, tender breasts in perimenopause are common – and driven by erratic estrogen surges combined with falling progesterone.

Estrogen overstimulates breast tissue and pulls fluid into the ducts; progesterone usually balances that effect, but in perimenopause, cycles are increasingly anovulatory — meaning no egg is released, so the corpus luteum never forms and progesterone never gets made.

Cramping But No Period? Here's What It Could Mean

Thu, 21 May 2026 18:50:22 +0000

This article was medically reviewed by Kate Davies RN, BSc (Hons), FP Cert , Vice President Medical Women’s Health & Longevity at Ultrahuman .

Cramps without a period can come from at least six hormonal sources — ovulation pain, an anovulatory cycle, early pregnancy, a hormonal IUD or contraceptive adjustment, a functional ovarian cyst, or endometriosis and adenomyosis.

Many resolve on their own, but a few of these patterns — ectopic pregnancy, ovarian torsion, severe endometriosis — need prompt clinical evaluation rather than waiting. Which one it is depends on when in your cycle the cramping appears, what other symptoms come with it, and your reproductive context (trying to conceive, on contraception, in perimenopause).

HRV Chart By Age: 528,000 Ring Users' Heart Rate Variability Compared

Thu, 21 May 2026 18:24:38 +0000

Heart rate variability (HRV) is one of the core signals wearables like the Ultrahuman Ring use to assess recovery and physiological stress.

HRV is highly individual, but it follows population-level patterns. It typically declines with age, from a median of 47ms in adults in their 20s to around 34ms by the 60s.

Direct comparison against other people isn’t clinically meaningful, but many people want reassurance that their numbers fall within a normal range. This guide provides that orientation and reveals how to read your own HRV properly.

Sucrose explained: The key differences with 'added sugar' and how it affects your body

Wed, 20 May 2026 15:49:02 +0000

Sucrose is the most abundant form of sugar in our diet . While it occurs naturally in fruit, vegetables, and nuts, it’s more commonly found in the kitchen – in your sugar bowl – “table sugar” or “granulated sugar.”

It’s used to sweeten tea and coffee, baked into cupcakes and muffins, and added to processed foods to deliver flavour, aroma, texture, colour, and shelf life.

Chemically, sucrose is a disaccharide : one molecule of glucose bonded to one molecule of fructose. Commercially, it’s extracted from sugar cane or sugar beets – the source plant rarely makes it onto the label because the end product is chemically identical either way.

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.

Is Chipotle healthy? How to create the healthiest combo (based on our CGM data)

Wed, 20 May 2026 14:59:27 +0000

Chipotle is healthier than most fast food when you build the bowl carefully, but it can still drive a meaningful glucose spike if you stack white rice, chips, and a sweet vinaigrette.

According to data from the Ultrahuman Open Glucose Database (OGDb) from Ultrahuman M1 CGM users, a typical Chipotle meal produced an average glucose peak of 132 mg/dL. That is a small spike, with about 75% of users staying in a stable post-meal range, which is better than most fast food.

New study reveals that your wearable knows how you slept better than you do

Tue, 19 May 2026 19:21:58 +0000

A new peer-reviewed study using the Ultrahuman Ring AIR has found a striking gap between how people think they sleep and what their body is actually doing.

The study, published this month in the Journal of Circadian Rhythms , was led by Matthew Driller and colleagues, an independent research group that used Ring AIR devices as an objective measure of sleep quality, after validating its accuracy against gold standard sleep-lab devices.

Why sleep consistency is the biggest lever for health you're not using

Tue, 19 May 2026 19:16:06 +0000

For decades, the public health advice on sleep has been a single number: seven to eight hours. But a new study by Ultrahuman , developed with Stanford University’s Snyder Lab, Bangor University’s Hans-Peter Kubis, and La Trobe University’s Driller Lab, suggests that might only be half the story.

The bigger lever might be consistency — going to bed at roughly the same time each night, with the study highlighting potential metabolic benefits that could offer a myriad of health and longevity benefits.

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.

How an inconsistent sleep schedule takes its toll on your body

Wed, 06 May 2026 18:42:23 +0000

Most sleep advice obsesses over eight hours, but a growing body of research suggests that when you sleep is just as important as the duration.

New data from 103,490 Ultrahuman Ring AIR users backs that up. The research carried out by Ultrahuman’s Science team found that the least consistent sleepers had overnight resting heart rates 2–4 bpm higher than the most consistent ones.

It sounds like a small number, but an elevated overnight heart rate points to a higher physiological load – the body running warmer, working harder, and recovering less, even while you sleep.

Full circle: Ultrahuman returns to Kickstarter with special Ring PRO bundle

Mon, 04 May 2026 17:47:58 +0000

Ultrahuman is returning to Kickstarter with an exclusive Ring PRO bundle for the community that backed us first.

Four years ago, our original Kickstarter backers championed the Ring AIR and the philosophy behind it — that your health data belongs to you, with no subscription required.

Today, that same community gets special access to the Ultrahuman Ring PRO – our most advanced wearable yet, which boasts the longest battery life on any smart ring – with savings of up to 43%.

Introducing the Ultrahuman Ring PRO: Performance by design

Fri, 27 Feb 2026 22:31:26 +0000

Ultrahuman has unveiled Ring PRO — the third-generation smart ring designed for people who demand more from their wearable devices.

This isn’t a minor refresh. Ring PRO defines what uninterrupted health tracking should actually feel like, with incredible power and performance.

Here’s what’s changed.

Up to 15 days of battery life

Ring PRO delivers up to 15 days of battery life on a single charge. That means fewer charging rituals, fewer interruptions, and more continuity in your sleep, recovery, and movement data.

11 ways to improve heart rate variability (HRV)

Tue, 27 Jan 2026 17:41:22 +0000

Heart rate variability (HRV) has become an important measure of health and wellness. It’s a measurement of the time difference between your heartbeats, and greater variability shows your body is well-rested and prepared for life’s challenges.

A high HRV is an indication of your heart’s readiness to adapt well to your environment and has several benefits for overall health. But a low HRV is a sign of stress, illness, or poor recovery.

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

Why waking up at 3 AM could be your metabolism – and how to change it

Tue, 27 Jan 2026 16:22:34 +0000

If you’re often waking around 3 AM each night and wondering why, it could be your metabolism.

Metabolism is your body’s system that turns food into fuel so your body can keep running – breathing, thinking, repairing cells, and staying warm – and it even runs while you sleep.

3AM typically coincides with your deepest sleep phase, so consistently waking around this time suggests something is off.

Symogi Effect v Dawn Phenomenon: 3AM wakeup causes

A common cause is a dip in blood glucose, as a byproduct of your metabolism running. When glucose levels drop too low overnight, your body releases cortisol, adrenaline, and glucagon to correct it. And that often jolts you awake in the process. (PMID: 12627733 )

How BMI and obesity affects sleep

Mon, 26 Jan 2026 17:45:40 +0000

Body mass index (BMI) and obesity are some of the strongest factors affecting sleep, yet many sleep algorithms overlook them.

Elevated BMI can influence how deeply and how long you sleep, especially the all-important “restorative sleep” that helps your body fix itself overnight.

The problem is that poor sleep can create a negative cycle that makes it hard for people to improve their BMI. When you’re not getting enough deep, continuous sleep, recovery, glucose control, and hunger hormones all take a hit. You feel more tired and stressed, crave refined carbs and sugar, and over time, that makes it easier to gain weight or stay at a higher BMI.

Introducing the Respiratory Health PowerPlug for Ultrahuman Ring AIR

Mon, 26 Jan 2026 16:57:16 +0000

Snoring is often treated like a joke in popular culture, but physiologically, it can be an early warning sign that something isn’t right.

Most people are unaware of their snoring patterns, which is why problems escalate silently for years. But research shows that persistent, heavy snoring has real health side effects:

Habitual snorers have a 46% higher stroke risk .
1 in 3 regular snorers may have undiagnosed obstructive sleep apnea .
UK/US users average 40-45 minutes of snoring per night – but most are completely unaware it’s happening.
Women snore less than men, but only by 9 minutes per night on average . However, they routinely under-report snoring, contributing to widespread under-diagnosis.

You can’t fix what you can’t see – but we’re changing that.

The perfect nap length to supercharge your brain and boost alertness

Wed, 21 Jan 2026 21:22:49 +0000

Naps are an underrated yet powerful tool for boosting performance, cognition, mood, and recovery in adults. Short, well-timed naps can provide noticeable benefits – without many downsides. But not all naps are created equal – the length, timing, and even how you wake up matter.

It’s normal to feel sleepy during the afternoon due to the buildup of adenosine, the neurotransmitter that promotes sleep . A quick 20-minute power nap can sharpen your focus, but the wrong nap length can leave you feeling foggy. A study of nap durations found that short naps improved alertness with minimal sleep inertia, while 30-minute naps produced memory-encoding benefits.

Diesel Ultrahuman Ring combines cultural fluency with science-backed insights

Fri, 12 Dec 2025 18:50:40 +0000

Ultrahuman and Diesel have partnered for the Ultrahuman Diesel Ring, an innovative collaboration at the intersection of fashion, culture, and global wellness.

The collaboration combines Ring AIR, the world’s most comfortable smart ring, with Diesel’s inclusivity and cutting-edge cultural fluency.

Designed for all-day comfort and all-night insight, it elevates personal performance without ever compromising on style. Under the creative direction of Glenn Martens, Diesel continues to stretch its boundaries, expanding beyond fashion into technology.

Beat the DST blues: How Daylight Saving Time changes affect your circadian rhythm

Tue, 04 Nov 2025 21:37:40 +0000

The clocks just moved back an hour – and while it looks like a small change, your body clock doesn’t automatically adjust like your smartphone’s.

Your circadian rhythm and natural sleep/wake cycle run on light, temperature, and daily cues – and it takes time to adjust.

That’s why we’ve adjusted the Ring AIR and the Circadian Alignment PowerPlug to mitigate the effects of daylight saving time.

Read on for the science behind DST changes – and how Ultrahuman Ring takes that into account to support better recovery.

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.

Low HRV and stress explained: The signal you should never ignore

Thu, 09 Oct 2025 15:58:27 +0000

Everyone has opened their Ultrahuman app and discovered their HRV is low. You might feel a little tired, but nothing out of the ordinary – so what does it mean?

Heart rate variability (HRV) can feel like an abstract score. But low HRV is more than just another stat in your Ultrahuman dashboard – it’s your body’s early-warning system. And when this warning light starts flashing, it’s time to take note.

From periods to ovulation: How your uterine cycle speaks in signals

Wed, 08 Oct 2025 13:47:32 +0000

When most people think about the menstrual cycle, they think of periods, ovulation, or conception. But the truth is: your cycle is much more than that. It’s a beautifully complex interaction of anatomy, hormones, and processes – all working together to prepare the body every month.

And here’s something you may not know: the menstrual cycle isn’t a single cycle at all. It’s actually two cycles running side by side – the ovarian cycle and the uterine cycle.

Introducing Vision Cloud: The World's first universal health interpreter

Thu, 02 Oct 2025 18:45:35 +0000

Vision Cloud is the world’s first free universal health interpreter, enabling anyone, anywhere, to upload medical test results and receive clear insights, recommendations, and correlations with their wearable data.

And with Blood Vision now expanding into UAE and Saudi Arabia – with the UK and Australia rolling out in the coming weeks – Ultrahuman is accelerating its mission to make preventive health accessible worldwide.

Together, Vision Cloud, Blood Vision Essentials, and the Blood Vision Annual Plan mark a major step forward in establishing Ultrahuman as the leader in precision diagnostics and actionable health insights.

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.

Sympathetic vs parasympathetic – your guide to everyday balance

Thu, 18 Sep 2025 17:50:15 +0000

If stress, poor sleep, or over-training keep you wired, look at your autonomic nervous system (ANS). ANS balance – the push-pull of sympathetic and parasympathetic activity – drives recovery, focus, and long-term health.

Every heartbeat, breath, and moment of calm or stress you feel is orchestrated by an invisible conductor: the autonomic nervous system (ANS). It runs quietly in the background, but its balance determines how well you recover, perform, and thrive.

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 3 AM stress destroys your sleep – and how to combat it

Fri, 12 Sep 2025 20:37:44 +0000

Your body isn’t equally equipped to handle stress at every hour of the day. The worst time to experience stress is at night, when your circadian system is tuned for rest and recovery.

While daytime stress can sharpen your focus and enhance performance, the same physiological response at night disrupts sleep quality and undermines next-day resilience.

In the evening, the body gradually begins its wind-down process. The level of melatonin, the “slow down” hormone, rises.

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.

How the timing of stress can protect your health and help you stay productive

Fri, 05 Sep 2025 20:16:30 +0000

Contrary to what many believe, stress isn’t bad. Stress is a part of life, and helps us perform when we need to.

The circadian rhythm, your body’s 24-hour biological clock, determines how resilient or vulnerable you are to stress at different times of day. A burst of stress at midday can sharpen your focus, but late at night, it can derail sleep and recovery and start to affect your health.

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.

Diabetes risk blood test explained: Metabolic markers and healthy ranges revealed

Tue, 26 Aug 2025 13:57:50 +0000

The Metabolic Health panel in Blood Vision helps assess your risk of developing conditions like diabetes – a disease that, when left unmanaged, can lead to serious complications such as heart disease, kidney failure, and vision loss.

The good news is that early detection, using preventative health blood tests such as Blood Vision , allows for early action. Many people can reverse or delay metabolic dysfunction through targeted lifestyle changes.

This panel tracks critical markers, such as fasting glucose, HbA1c, and insulin levels, giving you a window into how well your body regulates blood sugar. Understanding these markers empowers you to take proactive steps before diabetes sets in.

Introducing Blood Vision Essential

Mon, 18 Aug 2025 15:27:59 +0000

We all have our go-to self-care rituals.
The skincare essentials, the herbal teas, and the wellness snacks.

They feel good in the moment but don’t reveal what’s happening beneath the surface.

That’s where Blood Vision Essential comes in.
For $99 every 6 months, you get one core test that shines a light on the big questions: disease risk, heart health, blood sugar control, and more. Here’s what’s included:

60+ biomarkers across 8 health panels:

Introducing Cycle & Ovulation Pro: Best-in class ovulation tracking for all cycles

Fri, 15 Aug 2025 21:29:38 +0000

Ultrahuman, a global leader in wearable health technology, today announced its acquisition of viO HealthTech and the launch of Cycle & Ovulation Pro for Ultrahuman Ring AIR.

Rolling out now in the USA, UK, EU, Australia, and Canada as a groundbreaking new plug-in for Ultrahuman Ring AIR, Cycle & Ovulation Pro boasts best-in-class 90%+ accuracy for ovulation confirmation.

Most menstrual tracking platforms are built for women with regular 28-day cycles. In reality, the majority have diverse cycle patterns – and those with conditions like non-bleeding, PCOS, endometriosis or thyroid disorders often don’t get an accurate or supportive experience. Ultrahuman’s acquisition of viO is designed for them.

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.

Why you should delay your first coffee by 90 minutes

Fri, 01 Aug 2025 20:34:31 +0000

You probably reach for coffee within minutes of waking up — almost on autopilot. But that early cup might be dulling its benefits and working against your energy later in the day.

According to emerging research in circadian biology and neuroscience, waiting about 90 minutes before having caffeine can improve focus, mood, and nighttime sleep quality. It’s not about giving up your morning brew — just about timing it to align with your body’s natural cortisol rhythm. Here’s what the science says.

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.

How Blood Vision and Ultrahuman Ring AIR sparked two life-changing health shifts

Fri, 18 Jul 2025 16:24:51 +0000

Ultrahuman Ring AIR can show you when something’s off – and now Blood Vision can tell you why. When combined, they offer a powerful new way to prevent illness early, guide targeted action, and track improvements.

All too often, we wait for symptoms to appear before taking action. But research shows that preventive action improves health outcomes .

In the two real-world stories below, Blood Vision and Ultrahuman Ring AIR are used in different ways. The first proactively spots an emerging condition, and the second reacts to subtle changes in biometric data that reveal an underlying issue.

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.

How caffeine affects your sleep – and when you should stop drinking it

Fri, 11 Jul 2025 20:51:15 +0000

You crushed your workout, ate clean, and wound down early. So why do you still wake up tired?
The culprit might be hiding in your morning ritual – or your 4 PM coffee fix.

Caffeine is a powerful performance enhancer, but it’s also a silent saboteur when mistimed. While many worry about it keeping you awake, late caffeine disrupts your brain’s ability to slip into deep, restorative sleep. That pushes your body’s internal clock (circadian rhythm) out of sync and delays the very processes that help you repair, recover, and show up stronger the next day.

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.

Why sleep is the hardest Tour De France stage to win

Tue, 08 Jul 2025 20:27:21 +0000

As the 2025 Tour de France kicks off in Lille, the mountain stages and breakaway sprints will grab headlines – but the hours between the finish line and the start line are where the real recovery happens.

Former elite rider Rigoberto Urán lives by the motto, “Bike races are won in bed.” That rings true because sleep isn’t a luxury during the Tour de France – it’s a performance tool.

Should you rest or train on your period?

Thu, 03 Jul 2025 12:34:09 +0000

Your menstrual cycle doesn’t just affect mood and energy – it can shift your heart rate variability (HRV), recovery, and performance too.

For some, training during their period feels strong and steady; for others, it’s a sign of slowing down. This article unpacks how hormones, HRV, and physiology interact across your cycle, helping you decide when to push, when to pause, and how to listen to your body without second-guessing it.

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.

Menopause and blood sugar explained

Mon, 30 Jun 2025 19:45:19 +0000

Glucose is the fuel that the human body runs on. While glucose metabolism is influenced by a number of genetic and environmental factors, growing evidence suggests that hormonal changes during menopause can throw blood sugar levels out of whack.

We examine what menopause is, the changes the body undergoes, and how that can affect hypoglycemia and blood glucose levels.

Highlights

Falling estrogen levels during menopause can lead to insulin resistance and higher blood sugar.
Visceral fat gain and early menopause both raise the risk of type 2 diabetes.
Diet, exercise, stress management, and hydration help stabilize glucose levels.

What is menopause?

Menopause marks the end of the menstrual cycle and a woman’s reproductive years. A person officially enters menopause when they’ve not had a menstrual period for a year.

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.

Caffeine and adenosine: The reason behind the coffee crash

Fri, 20 Jun 2025 20:35:41 +0000

Most of us rely on coffee to get through the day. It’s the first thing we reach for in the morning, the go-to fix before a meeting, or the much-needed push during that 4 PM slump.

And for a while, it works. Focus sharpens, energy lifts, and everything feels just a little easier.

But then comes the dip. The fog returns. You’re tired again – sometimes even more than before. So what’s going on?

IIFYM explained: How it works and what to eat

Fri, 20 Jun 2025 17:36:18 +0000

IIFYM, short for “If It Fits Your Macros,” is a diet that has been gaining attention on social media and in fitness circles, especially among people frustrated with rigid dieting rules.

First popularized by fitness coach Anthony Collova, IIFYM takes a more flexible approach to weight loss by focusing on daily macronutrient targets rather than restricting specific food groups.

Instead of counting calories alone or cutting carbs, the IIFYM method tracks your intake of protein, carbohydrates and fat.

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.

Heart rate variability (HRV): What's normal – and how to increase it

Wed, 18 Jun 2025 12:01:32 +0000

Heart rate variability (HRV) has become a huge focus of wearable devices, and is the underlying marker for tracking wellness, recovery, and stress.

HRV is a measurement of the time between heartbeats. A high variance between heartbeats is a sign that your body is well adjusted and prepared to handle whatever life has in store.

But a low variation in beats indicates poor readiness, which can be a signal that you need to check in with your body.

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.

Discover the NEW features landing on Ultrahuman Ring AIR

Tue, 17 Jun 2025 20:00:42 +0000

All the capabilities landing on your Ultrahuman Ring AIR from our 2025 Summer Release Sprint

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.

The vagus nerve and HRV: How to unlock your parasympathetic superpower

Mon, 16 Jun 2025 12:31:59 +0000

The vagus nerve may be one of the most powerful tools your body has for regulating its response to stress. Yet, most people barely know it exists, let alone that it can be tracked and trained.

Acting as the primary lever of your parasympathetic nervous system, the vagus nerve helps regulate several processes related to recovery, inflammation, digestion, and mood. And unlike many biological systems within the autonomic nervous system, you may have control over this one. However, it takes conscious effort.

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.

Ultrahuman Early Summer Release Sprint ‘25

Fri, 13 Jun 2025 23:10:50 +0000

Ultrahuman’s Early Summer Release Sprint saw a wave of new capabilities, upgrades, and enhancements designed to make your Ultrahuman experience more insightful than ever.

This sprint represented a unique moment in our development cycle – a focused period where our product, engineering, design, science, and performance teams came together with a singular purpose: to reimagine what’s possible.

It was the culmination of months of experimentation, iteration, and cross-functional collaboration.

Each release showcases a new capability, insight, or experience. Read about them all below:

Introducing Caffeine Window upgrade: Now with real-time tracking and logging

Fri, 13 Jun 2025 23:06:26 +0000

Your favorite Ultrahuman feature just got smarter. Caffeine Window, one of the most-loved features in the Ultrahuman community, is levelling up.

As part of our Early Summer Release Sprint , we’re introducing an upgraded Caffeine Window. Now, it’s personal with effortless tagging, real-time body caffeine levels, adaptable cut-off times, and detox advice.

You asked. We built it. Here’s what’s new.

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.

UltraSync with Tesla PowerPlug: Sync your mind, body and car

Thu, 12 Jun 2025 20:00:30 +0000

Your Tesla now understands more than the road – it understands you.

The UltraSync with Tesla PowerPlug connects your Ultrahuman Ring AIR with your car, syncing sleep quality and recovery data with real-time driving behavior.

Whether it’s your morning commute or late-night highway miles, the UltraSync with Tesla PowerPlug translates your health markers into actionable insights, helping you manage stress, avoid fatigue, and build safer habits behind the wheel.

UltraSync with Tesla brings a health-first perspective to your driving experience, with your health data staying private and never shared with Tesla.

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.

Sleep Algorithm 2.0 explained: Personalized sleep scoring

Wed, 11 Jun 2025 22:14:00 +0000

The way you sleep is hugely personal, and the quality of your rest is affected by your age, sex, and BMI.

To understand the unique architecture of sleep, there’s no one-size-fits-all approach. The Ultrahuman Sleep Algorithm 2.0 is a massive leap forward and offers the most personalized and intelligent sleep tracking.

Sleep Algorithm 2.0 uses advanced machine learning algorithms, validated by over 125,000 nights of Ring AIR sleep data, to understand how your age, sex, and body composition uniquely shape your rest.

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

Introducing Ultra Age: A new marker for biological aging

Tue, 10 Jun 2025 22:33:14 +0000

Age is way more than just a number. Lifestyle and genetics can speed or slow biological aging, and understanding this can help you make meaningful differences to your health.

That’s the science behind Ultra Age, a unique and revolutionary combination of biomarkers that offer a window into how your body is aging. It combines sleep, cardiovascular signals, and blood markers into a single, trackable insight that offers the deepest possible look at your health.

Pregnancy and heart rate: What you should know

Tue, 10 Jun 2025 13:59:38 +0000

This article on pregnancy and heart rate was first published in April 2022. It’s been checked, reviewed and updated.

Pregnancy can be both beautiful and unsettling. The body undergoes changes you may never have experienced – internally and externally.

One of the more confusing effects is heart palpitations. But what is a dangerous heart rate for a pregnant woman? We explain all:

Highlights

Several factors can increase the risk of heart palpitations, including anxiety, caffeine, dehydration, electrolyte imbalance, weight gain, hormonal shifts, low blood sugar, low blood pressure, and anemia.
Heart palpitations during pregnancy typically don’t require treatment if they’re occasional and not linked to an underlying heart condition.
Lifestyle strategies – such as staying hydrated, using relaxation techniques, and limiting sugar, caffeine, and fat – may help reduce symptoms.

What do heart palpitations feel like?

Heart palpitations often feel like your heart is racing, pounding, skipping a beat, or fluttering. Some people may notice an extra heartbeat or feel like their heart is briefly pausing.

Introducing Brain Waste Clearance: A new marker for brain recovery

Mon, 09 Jun 2025 19:33:35 +0000

The brain has its own way of recovering during sleep, and it goes well beyond rest. One of the most important processes that takes place while we sleep is the removal of waste from the brain.

This process, called glymphatic clearance, plays a key role in brain health, recovery, and long-term cognitive function.

Now, with the Ultrahuman Ring AIR, users can access a new signal, Brain Waste Clearance, that estimates how effectively this recovery process is likely taking place.

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 New Parent PowerPlug

Sun, 08 Jun 2025 17:52:47 +0000

Those first months as a parent are an incredibly special time. However, sleep can become a scarce commodity. Some parents have it worse than others, but most will go through a period of rough sleep at some point in the first year.

Sleep deprivation from multiple awakenings can affect mood, cognitive performance, and energy levels, just when you need those things the most.

The New Parent PowerPlug tweaks the Ultrahuman Ring AIR’s sleep score and recovery algorithms to account for disrupted and irregular sleep patterns. The aim is to help new parents get a true picture of their sleep duration and make informed decisions to boost recovery and reduce sleep debt.

Introducing Smart Tags: Context meets health

Sat, 07 Jun 2025 22:22:12 +0000

Context is everything when it comes to understanding your sleep, recovery, and overall health. Accurate data is powerful, but knowing why your biomarkers have changed is where real insight begins.

That’s why Ultrahuman created Smart Tags – a simple, powerful way to add meaningful context to your sleep and recovery data.

What are Smart Tags?

Smart Tags help you connect the dots between your habits and your health. They’re a way to annotate your Ultrahuman Ring AIR data with real-life context and start to build a deeper understanding of your body.

Ultrahuman Home is live: Introducing the future of healthy living

Fri, 06 Jun 2025 20:15:56 +0000

Ultrahuman Home is a revolutionary home health device, designed to transform the spaces you and your loved ones spend the most time in.

It continuously monitors key environmental factors like light, air quality, humidity, and noise. It offers personalized, data-driven recommendations to help you actively improve the health and quality of your surroundings.

Ultrahuman Home uses UltraSync™ technology, which provides a unique relationship with the Ultrahuman Ring AIR, to analyze how temperature, light, and noise within your spaces affect your sleep and recovery.

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.

Is waking before 5 AM actually good for you?

Thu, 05 Jun 2025 10:40:18 +0000

Waking before 5 AM is often framed as a badge of discipline and boasted about by CEOs in self-help podcasts, but it may be more disruptive than productive.

Human circadian rhythms are biologically programmed for a natural wake time closer to sunrise.

Regularly rising in the pre-dawn hours can misalign your internal clock, especially if you’re not consistently sleeping early enough to compensate.

What’s more, circadian misalignment has been linked to increased risk of metabolic dysfunction, mood disorders, and cardiovascular problems.

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.

Shift Work PowerPlug: How to manage irregular sleep patterns

Fri, 30 May 2025 14:03:11 +0000

Shift work disrupts your natural body clock, requiring you to sleep and wake at times that conflict with your circadian rhythm. This irregular pattern can impair cognitive function and decision-making, affect emotional regulation, and impact cardiovascular and metabolic health in the long term.

Sleeping at unconventional hours is often underrepresented in traditional tracking, leading to a disconnect between what’s actually happening in the body and what shows up in your data.

Age and sleep: How to use sleep as an anti-aging power-up

Wed, 28 May 2025 21:46:02 +0000

Sleep is deeply personal, but one factor affects everyone: age.

As we age, we spend less time in deep and REM sleep stages. Light sleep creeps in to fill the gaps but is less restorative. That’s why older adults often feel tired despite logging a full night in bed.

In this article, we look at what changes in our sleep architecture as we age, and what we can do to make the most of it.

What is metabolic age? Understand and improve this key health metric

Wed, 28 May 2025 21:36:15 +0000

While your chronological age is simply the number of years you’ve been alive, your metabolic age offers deeper insight into how well your body is functioning behind the scenes.

Metabolic age reflects how efficiently your body burns energy at rest — essentially, the speed and health of your metabolism.

A higher metabolic age suggests your body is burning fewer calories than expected for your age group, which can be linked to lower muscle mass, a slower metabolism, and increased risk of chronic conditions like cardiovascular disease, metabolic syndrome, and type 2 diabetes.

Why naps are the secret to living stronger, smarter, and longer

Thu, 22 May 2025 12:00:00 +0000

Imagine a longevity technique, proven by NASA to supercharge your body, immune system, and cognitive performance – and available to everyone. No, it’s not creatine or cold plunge – it’s a simple 30-minute nap.

This week, we deep dive into one of the most underrated power-ups in human performance: the nap.

Because here’s the truth: if you’re skipping naps, you’re leaving a major chunk of your performance, recovery, and resilience potential untapped.
This newsletter will change your perspective on naps forever.

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.

5 heart rate variability (HRV) mistakes to avoid

Mon, 19 May 2025 20:38:22 +0000

The tracking of heart rate variability (the time interval between consecutive heartbeats in milliseconds) provides a great tool for gaining insight into your body and a better understanding of your mental and physical state.

This variation is modulated by the autonomic nervous system (ANS). If the ANS is in a fight-or-flight mode, the HRV tends to be lower, and when it’s generally in the rest and digest mode, the HRV is usually higher.

Your circadian rhythm and sleep-wake cycle explained

Fri, 16 May 2025 19:41:30 +0000

Humans have evolved to live in sync with Earth’s 24-hour day-and-night cycle. As a result, nearly every cell in the human body operates according to a daily fluctuating schedule, called a circadian rhythm.1

Circadian rhythms affect our sleep-wake cycle, energy levels, food metabolism, and general health. Living in tune with our circadian rhythm can lead to increased energy and alertness and is linked to longevity. Living out of sync with that cycle is interpreted as a “disruption” by the body and is linked to a host of negative cardiovascular and metabolic health outcomes .

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.

Blood sugar and fruit: Best for glucose based on CGM data

Thu, 15 May 2025 18:34:56 +0000

Fruit is an essential part of a healthy diet, but some can cause a short-lived sugar rush followed by an energy crash. And that’s not great for people carefully watching their blood glucose levels.

The glycemic index helps classify food on its blood glucose impact, but that sometimes doesn’t tell the full story.

Below, we explore nine common fruits that have a low glycemic index, and examine how they impact blood sugar using Ultrahuman’s Open Glucose Database.

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.

Introducing: Cycle and Ovulation algo 2.0

Sun, 11 May 2025 14:27:13 +0000

We launched the Cycle and Ovulation PowerPlug in November 2024, and the response has been awe-inspiring.

Hundreds of thousands of women use Ultrahuman’s Cycle and Ovulation PowerPlug to take control of their health and fertility tracking, totally subscription-free.

The feedback from our community has been incredible, and we’ve listened. That’s why, just six months after its launch, we’re back with a major update that makes the Cycle and Ovulation algorithm 2.0 more accurate and adaptive.

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.

Skin temperature: What's normal and how it fluctuates

Wed, 30 Apr 2025 15:40:02 +0000

Skin temperature is a key biomarker and indicator of well-being. Human beings require their core body temperature to be regulated within a small range to maintain health and peak performance.

But skin temperature fluctuates constantly. What is normal changes based on sleep, circadian rhythm, stimulants such as alcohol, hormonal changes, and overall physiological health.

Wearables such as the Ultrahuman Ring AIR continuously track skin temperature and establish individual baselines to help users understand how their body responds to different stressors, including illness, exercise, and the menstrual cycle.

How the Ultrahuman Ring AIR tracks skin temperature

Wed, 30 Apr 2025 15:00:58 +0000

Skin temperature is a key biomarker that fluctuates based on circadian rhythms, hormonal changes, and overall physiological health. It’s a core signal and a window into sleep, recovery, wellness, and illness.

The Ultrahuman Ring AIR tracks skin temperature during sleep and compares it to established individual baselines to help users understand their body.

In this article, we’ll explore how skin temperature tracking works on the Ultrahuman Ring AIR, what the data reveals, and how to use these insights to optimize recovery and well-being.

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.

Mouth taping for sleep: Benefits and risks explained

Thu, 17 Apr 2025 17:45:04 +0000

Mouth taping has gained popularity online as a sleep hack – but does it actually work?

Mouth taping is the practice of placing adhesive tape over the lips before bed, to forcibly keep the mouth shut and promote nasal breathing. It has surged in popularity among sleepmaxxing TikTok trends .

Sleepmaxxing and mouth taping advocates claim it encourages nasal breathing, which improves oxygen intake and sleep quality, and even promotes a stronger jawline. And it’s also linked to improved oral health, too.

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.

Blood glucose spikes at night explained – and how to prevent them

Tue, 08 Apr 2025 12:29:48 +0000

It can be frustrating if you’ve noticed blood glucose spikes at night when using a CGM.

Metabolic health trackers – such as the Ultrahuman M1 – encourage users to flatten spikes and reduce variations in blood sugar levels, which are linked to improved health outcomes.

It’s common to see blood sugar rise during sleep – a phenomenon that has specific underlying causes and signatures.

Let’s dive into the causes of blood glucose spikes at night and ways to mitigate them.

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.

Running vs weight lifting – which one should you pick?

Thu, 03 Apr 2025 14:54:28 +0000

If you’re looking to supercharge your fitness journey, deciding between running vs. strength training and weights is a tough choice.

Conventional wisdom says that running is more beneficial for shredding fat – and running is really good for you. But evidence shows that strength training also comes with more benefits than simply bulking up – and could still shred fat and boost heart health.

Each form of exercise comes with benefits and has distinct advantages. But here’s how they compare.

Sleepmaxxing: The evidence behind the TikTok trend

Wed, 26 Mar 2025 18:56:05 +0000

Sleepmaxxing has become a huge TikTok trend, amassing over 100 million posts on the platform . But what is sleepmaxxing? Aimed primarily at Gen Z, sleepmaxxing TikTokers share tips and hacks for better sleep.

The trend is fueled by the immense longevity benefits of good sleep and the perceived beauty enhancements. Many sleepmaxxing techniques on TikTok are popular because they’re designed to boost everything from facial symmetry and jaw alignment to physical and mental recovery.

The four phases of the menstrual cycle: How you might feel

Thu, 20 Mar 2025 16:03:13 +0000

This article was medically reviewed by Kate Davies RN BSc, Vice President, Medical Women’s Health & Longevity at Ultrahuman .

The four stages of the menstrual cycle form the basis of a woman’s life, and living in tune with them can help master fertility, energy levels, and mood.

The cycle has important ramifications for a woman’s health, lifestyle, and career. When you know how to interpret your body’s cues, you can make informed decisions about reproductive health, fitness, and productivity. What’s more, understanding the menstrual cycle can decode the onset of menopause, or conditions such as PCOS, endometriosis, or even cancers.

Blue light-blocking glasses explained: The evidence for sleep gains explained

Wed, 19 Mar 2025 18:11:38 +0000

The impact of blue light on our circadian rhythm is well-studied, and there’s plenty of evidence that exposure can disrupt sleep quality and increase stress levels. That’s led to the rise of blue light-blocking glasses – but are they worth it?

Blue light waves disrupt our natural circadian rhythm , which has been linked to poor sleep , metabolic health issues , and reduced cognitive performance.

But wearing dark-tinted blue-light filtering glasses, which block 80–100% of blue light, and using them for 2–3 hours before bedtime, can help mitigate these effects.

New study reveals on-going benefits of blue light blocking glasses

Fri, 14 Mar 2025 15:37:57 +0000

New Ultrahuman study indicates that blue light-blocking glasses could have longer-term benefits.
RHR remained stable in users after they ceased using BLBG.
Sleep scores were also more consistent throughout the study — and beyond.

The benefits of blue light-blocking glasses on sleep, stress, and heart rate could last longer than previously thought — according to a new study by Ultrahuman.

Blue light emitted from technology such as phones, TVs, and laptops is unavoidable in modern life. However, studies have shown that the wavelengths emitted by these devices negatively affect sleep patterns.

Sleep smarter with Ramadan Mode on Ultrahuman Ring AIR

Wed, 26 Feb 2025 19:05:36 +0000

Ramadan brings unique routines, with pre-dawn meals (Suhoor) and late-night prayers (Taraweeh) leading to altered sleep patterns and an accumulation of “sleep debt.”

During Ramadan, the early starts and late evenings can lead to chronic sleep deprivation. Sleep “debt” refers to an accumulated loss of sleep over an extended period, and research has shown sleep “debt” impairs cognitive function and reduces energy levels.

Sleep Debt During Ramadan

Last year, Ultrahuman introduced Ramadan Mode , which formed the basis of an eight-week Ramadan Sleep Debt Study . The aim was to understand users’ sleep patterns during the fasting month.

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.

Exploring the Role of Wearables in Intensive Outpatient Monitoring for Eating Disorders

Mon, 20 May 2024 18:33:55 +0000

Within Health and Ultrahuman

Eating disorders have the highest mortality rates for any mental illness 1, affecting approximately 9% of the population in the USA in their lifetime, according to Statistica.com, or roughly 30 million people in the United States alone. According to Statistica.com, or roughly 30 million people in the United States alone 2. Eating disorders can have both physiological and psychological consequences on the individuals suffering from them. The complexity of eating disorders can have short and long-term impacts on not only the individual but those around them. Apart from the loss in productivity, the physiology of the condition wreaks havoc on a person’s metabolism while actively engaging in eating disorder behaviors. The residual impact can also complicate the after treatment and rehabilitation process. For instance, a 2019 study showed that weight restored women with Anorexia seem to display insulin resistance and higher glucose levels in an OGTT test 3. These features remain latent and do not become overt, but nevertheless point to the fact that inflammation is still high. Many grapple daily with managing diabetes and binge eating at the same time 4 .

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.

Ultrahuman M1: A Game-Changer for Metabolic Health in India

Mon, 26 Feb 2024 17:56:59 +0000

As per the Indian Council of Medical Research – India Diabetes (ICMR INDIAB) study published in 2023, there are over 100 million cases of diabetes in India, as compared to 37.3 million in the United States of America. The cornerstone of type 2 diabetes management is a healthy diet, increased physical activity, not smoking and maintaining a healthy body weight. Oral medication and insulin are also frequently prescribed to help control blood glucose levels.

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.

Ultrahuman Ring AIR: Dynamic Recovery

Thu, 05 Oct 2023 20:00:59 +0000

Highlights

The Ring AIR’s Dynamic Recovery is an aggregate measure of five parameters determining your body’s preparedness for the next day and changes throughout the day. It is a percentage measure from 0-100, a higher (85 or above) number indicating better recovery.
The Dynamic Recovery has five factors which include - Sleep quotient, temperature, stress rhythm, temperature, resting heart rate and HRV form
Dynamic Recovery is dynamic and can be improved throughout the day by regulating stress, maintaining good sleep and sleep hygiene, proper exercise routine, eating balanced and timely meals, hydrating well and including cold therapy and active recovery.

Do you ever feel like you don’t have enough energy to carry on with your day? Or do you wake up from an 8-hour-long sleep only to feel exhausted? We associate extra hours put in for work or working out with better or even faster gains. When the focus shifts to bettering health, we add exercise and nutrition to mix and assume the ‘rest’ will work itself out.

Wearable Tech Unveiled

Thu, 05 Oct 2023 19:45:54 +0000

Unlocking the Power of Sleep

Thu, 05 Oct 2023 19:24:31 +0000

Fueling Your Wellness

Thu, 05 Oct 2023 19:21:03 +0000

Nurturing Mental Health

Thu, 05 Oct 2023 19:09:34 +0000

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?

Hacking your Weight Loss Journey

Tue, 13 Dec 2022 11:34:48 +0000

A rookie’s guide to data driven insights leading to sustainable weight loss methods.

Metabolic Health Guide 101

Tue, 13 Dec 2022 11:33:29 +0000

Everything about metabolic health, it’s importance and the need to track it.

#37 Hacking Longevity with Dr. Howard Luks

Thu, 01 Dec 2022 20:59:42 +0000

Introduction Of Podcast

We’re joined by Varsha Rohit in this episode. Varsha is a national level sprinter and an Ultrahuman athlete. She outlines the various ways she preps for her races. Be it nutrition, training and also talks about the different tech and wearables she uses to optimise her performances. Tune right in.

Timestamps

(00:00 - 01:07) - Introduction
(01:27 - 06:15) - Role of The Gut in Metabolic Health
(06:26 - 08:10) - Gut Diversity
(08:13 - 11:07) - Gut Microbiome and Food Response Variability
(11:15 - 13:04) - Microbiome Plasticity

Key Takeaways - Transcripts

Intro (Mohit): An interesting fact that I recently read about our gut is that about a 100 trillion bacteria, both good and bad, live inside a digestive system. 100 trillion in dollars is a figure that the world economy is expected to exceed in 2022. When put into context, there are about hundred trillion cells that make up the entire human body. It seems fascinating that a large part of the human body is actually made up of the microbiome that we talk about. And what we think as being non microbiome seems visibly non-microbiome is very very less as a component of our entire being. Our gut plays such a critical role in our functioning, and yet we sometimes don’t realize the gravity of the matter as we are engaged in our day-to-day routine. That could also be because we sometimes overestimate things that are visible and underestimate things that are invisible. Hi, I’m Mohit Kumar, and in today’s episode, Shiva and I dig into everything under the sun about our gut and find out how most of our problems actually arise from poor gut health. Let’s get into it.

#10 Environment & Sleep

Thu, 01 Dec 2022 20:54:35 +0000

Introduction Of Podcast

With evolution, human beings as we know have been on a change. In this episode, Shiva & Mohit discuss how environment has a role to play in your sleep and thereby, your metabolic health. Tune in.

Timestamps

(00:00 - 03:03) - Introduction
(03:18 - 07:29) - Environmental Factors Affecting Sleep
(07:30 - 12:39) - Impact of Sleep on Metabolic Health

Key Takeaways - Transcripts

Intro (Mohit): One of the Cyborgs I was speaking to was telling me that how living a more relaxed life, being able to control stress, actually led to much better glucose controls. And in another scenario, somebody mentioned that just by regulating their light environment, which is by getting the right type of light at the right point in time, which is basically you can say a little bit of sunlight in the morning and the right spectrum and then basically avoiding blue light in late evening actually led to improvement in the glucose control and effectively glucose variability. So that’s really interesting because when we think about glucose, we always think about food. We think that food has glucose. and if I control food, everything is sorted. But it seems way more complicated than, or actually way more diverse than just being able to look at your food. So, we already know that polluted air, soil, water, unhealthy diet, stress, lack of physical activity, vitamin D deficiency, all of these things also affect, in fact, your immune system also affects how metabolically healthy you are. And that’s because when we think about metabolism, which is sort of like your, you can say the energy generation engine of your body, the body essentially figures out where to dedicate more energy to and how to dedicate it, right? When you see your environment changing, your body’s metabolic response also changes. So why is this important? And why studying this is important is because the environment that we live in is not the same as what our evolutionary journey would have seen. We are probably at the time where most of the things around us are extremely different compared to our evolutionary scenarios. Our food environment is different, our sleep environment is different, our stress environment is different, and you can say the supply chain of our food is different. So, all of these things, given that each of these things play a huge role in regulating and managing the metabolic system, these systems also affect how we need to optimize the state of our metabolic system. So, one primary example is the amount of light we get and the amount of light we get. And the type of light we get actually regulates our circadian rhythm and that actually regulates how much or what quality of sleep do we get? Quality of sleep actually affects what? Your glucose response, how insulin sensitive you are. So, insulin sensitivity related to sleep, related to circadian rhythm, related to light, that’s how sensitive we are as human beings. And given that our light environment has changed, we are getting way more blue light that maybe somebody even like ten years back or maybe 20 years back, even our screen time. And given the amount of gadgets flying all around us, you can imagine the amount of downstream effects that the light environment would have had on the metabolic system and everything else as well. So, this is one of the factors of many factors. But there’s much more. So let’s get started.

#9 Exploring The Vagus Nerve

Thu, 01 Dec 2022 20:54:33 +0000

Introduction Of Podcast

In this episode, find out how the vagus nerve plays an important role in your metabolic health. Mohit & Shiva discuss how the vagus nerve functions and simplify the complexities that surround the concept. Jump right in!

Timestamps

(00:00 - 01:04) - Introduction
(02:11 - 04:16) - What Is Vagus Nerve?
(04:18 - 08:28) - Vagal Break and Vegal Tone
(08:35 - 10:54) - Importance of Music
(13:29 - 16:44) - Vagus Nerve, Metabolic Health & Insulin Sensitivity

Key takeways - Transcripts

Intro (Mohit): I am Mohit Kumar, founder, and CEO of Ultrahuman. In today’s episode, Shiva and I take on the basics of metabolic health. So, I got introduced to Shiva all most two years back by a friend and also via the Ben Greenfield podcast and I remember Ben mentioning that his socks were blown to see somebody in India taking biohacking to another level. I didn’t really believe in ituntil I actually met Shiva.

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.

The Science And Risks Of Using Berberine And Metformin

Sat, 15 Oct 2022 10:58:00 +0000

Berberine has been prescribed for the same but in addition to high blood pressure and high levels of cholesterol. There is a lack of scientific evidence to support its use for the treatment of many conditions, and its use as a supplement is still under examination.

Do note that Ultrahuman does not recommend or prescribe the use of any supplements or regulated drugs.

Highlights

Berberine has been reported to be prescribed by medical professionals to treat metabolic syndrome, inflammation and cancer cases.
Metformin has been prescribed by medical professionals in combination with a diet and possibly other medicines to lower blood sugar levels and regulate how the body draws energy from food.
Both berberine and metformin can impact how nutrients are transformed into energy, as well as how much energy is stored, distributed, and absorbed by cells and other organs in our body.

What is Berberine?

Berberine is a bitter-tasting, a yellow bioactive compound found in some plants, including the Oregon grape and Chinese goldthread. It has been in regular use in botanical medicine. However, recent research around it has accelerated and led to it becoming more commonly known and available.

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.

14 Benefits Of Good Posture And How To Fix Bad Posture

Fri, 14 Oct 2022 22:49:38 +0000

We’ve all been told to “sit up straight” or “walk tall” since we were children. Everyone, from our relatives to influencers on social media, talks about the importance of having good posture, but very little effort is made to truly understand our own posture in order to improve it. Working long hours and standing or sitting endlessly have exacerbated this problem.

Over time, bad posture can manifest in different aches and pains in the body. So how do you know what good posture is? Why is it important to even have good posture, and is it something you can correct? Let’s focus on these aspects and learn more.

Chronic Fatigue Syndrome & Metabolic Health

Fri, 14 Oct 2022 18:39:00 +0000

Chronic fatigue syndrome (CFS), or myalgic encephalomyelitis (ME), is a complex health condition that affects multiple body systems and bodily functions. CFS is difficult to diagnose, given that symptoms vary widely. However, extreme fatigue that interferes with proper day-to-day functioning, pain, sensitivity, and a general sense of feeling unwell are distinguishing features .

Previously, this was considered a controversial diagnosis because of the lack of clarity on its causes. Even though CFS is widely accepted as a biological illness, there continues to be a lack of proper understanding of the condition. This is attributed to varying clinical diagnostic definitions, a wide range of presenting symptoms, no single underlying cause, and the absence of a laboratory test for diagnosis.

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.

Nutrient Deficiencies That Affect Women The Most

Fri, 14 Oct 2022 18:13:00 +0000

Women are gifted jugglers. They juggle their time between work, home, kids, family, chores and a million other tasks every day. However, can all this multi-tasking lead to health problems? Many studies have suggested that women generally are more prone to certain nutrient deficiencies than men.

Nutrient deficiencies can lead to a lot of health risks, from simple aches and pains to more serious diseases. Hence, it’s important to understand the importance of nutrients, the symptoms of nutrient deficiencies and how to ensure that your daily diet comprises enough nutrients. For starters, let’s look at what constitutes nutrient deficiencies.

Magnesium Deficiency And The Signs To Look Out For

Fri, 14 Oct 2022 17:58:00 +0000

A balanced diet comprising carbohydrates, protein and fats as primary nutrients is vital for the healthy functioning of the human body. Additionally, vitamins and minerals are equally important for various bodily functions and regulations. While the 13 essential vitamins include Vitamin A, C, D, E, K and the B group of vitamins (riboflavin, niacin, thiamine, biotin, folate, pantothenic acid, B6 and B12), the minerals crucial for health include calcium, fluoride, iodine, magnesium, potassium, phosphorus and sodium.

What is Premenstrual Dysphoric Disorder (PMDD)?

Fri, 14 Oct 2022 17:32:00 +0000

Periods are no fun. From cramps, mood swings, and irritability, period discomfort can range from mild to severe. In fact, it’s estimated that as many as three out of four menstruating women have experienced some form of premenstrual syndrome (PMS).

And if PMS wasn’t difficult enough, there exists an even more severe form of PMS called premenstrual dysphoric disorder (PMDD), a condition which affects up to 10% of women who have periods.

All You Need To Know About Fish Oil

Fri, 14 Oct 2022 17:27:00 +0000

Making sure you’re consuming all the natural oils and minerals the body requires is a big part of living a healthy life. One such source is fish oil, which is one the most commonly used natural oils that help with heart health and a host of other things. It’s rich in omega-3 fatty acids, which are very important for good health.

Fish oil is an especially powerful element that helps with reducing inflammation, boosting brain function and improving joint health, skin health and moods. It’s known to help with cognitive diseases like Alzheimer’s and other forms of cognitive decline. Read on to understand its benefits, how it works and how safe it is to consume.

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.

7 Ways To Navigate Sugar This Holiday Season

Fri, 14 Oct 2022 17:15:00 +0000

This often leaves us feeling a bit low as the season begins to wind down and we realise that the fleeting joy of all that chocolate, pie, and other treats has disappeared. For some others, a sense of heightened vigilance about eating in moderation and overthinking it can take the joy out of the celebrations.

It is almost impossible to avoid sugar during the holiday season, and nobody is expecting you to completely cut it out. We all deserve to let our hair down with a sweet treat or two! But there is a difference between enjoying our food throughout the festive period and gluttonising only to feel a bit worse for wear at the end of the holidays.

Can You Boost Your Metabolism If You Have Hypothyroidism?

Fri, 14 Oct 2022 17:08:00 +0000

Imagine you’re at a camp. There is a huge bonfire going, and everyone is warm. In an hour or so, the fire starts burning down, and you need more firewood. However, what’s left are just a couple of sticks which aren’t enough to keep the fire going, and within minutes, it extinguishes and what’s left behind are just the embers.

Our metabolism is just like this bonfire. The thyroid gland provides the hormones, the firewood, to keep our metabolism burning. However, when there aren’t enough hormones, our metabolism starts ‘burning’ less and less. This slowing down of our metabolism is called hypothyroidism.

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.

8 Kinds Of Fibre: Which Do You Need?

Fri, 14 Oct 2022 16:19:00 +0000

Fibre, also called roughage or bulk, is an important part of our diet. The effectiveness of fibre in promoting good health is no secret, but which type do you need? Let’s look at fibre from a lens that goes beyond classifications and understand how you can get the maximum benefit from dietary fibre for your metabolic health.

Highlights

The solubility of fibre provides a greater understanding of its role in good health,
Plants and plant-based foods are rich sources of fibre, an indigestible carbohydrate that plays a crucial role in improved metabolic health,
Adding plant-based food rich in both soluble and insoluble fibre can result in a healthier heart, better control of blood sugar levels and a richer gut microbiome.

What is fibre?

Found naturally in fruits, lentils, oatmeal and the like, fibre is a diverse group of non-digestible carbohydrates present in plants and plant-based foods. Dieticians recommend a daily intake of 38 grams for men and 25 grams for women. (1) Research has identified a strong link between an increase in the consumption of fibre and a decrease in the risk of heart disease, effective blood glucose control and improved bowel health. (2) (3) (4)

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.

What Is Congenital Sucrase-Isomaltase Deficiency (CSID)?

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

Raina was at her friend Sam’s place to work on a school project. Around lunch, Sam’s mom placed a tray of chicken sandwiches in front of them. Raina picked up a sandwich, opened it and ate only the chicken filling. Seeing this, Sam’s mom said, “I am sorry, I wasn’t aware that you were gluten intolerant”. Raina replied, “I am not. I have Congenital Sucrase-Isomaltase Deficiency (CSID), and I can’t digest sugar or carbs”.

How Poor Sleep Affects Your Heart Health

Fri, 14 Oct 2022 15:59:00 +0000

Everybody knows that sleep is important to health and overall fitness, but we still tend to discount it. In a highly competitive and productivity-oriented culture, sleep is often looked at as a luxury that we can delay or catch up on later.

But while this may be possible for short periods, it can lead to a number of health problems over time. Most adults are recommended an average of seven to nine hours of sleep per night, but nearly two in three adults in the US report getting less than this.

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.

Unified Mindfulness: In Conversation With Musician Julianna Ray

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

When musician Julianna Raye came to Los Angeles to pursue a career in music, she didn’t know her life would take the turn that it did. Even though opportunities presented themselves at her doorstep, she found herself struggling and unhappy on the inside. This feeling of unfulfillment is what led her down the path of becoming a wellness trainer.

She was drawn to mindfulness in the face of crippling anxiety. After attending over 100 silent retreats and clocking in over 10,000 hours in a formal meditation practice, Ray asserts that she managed to rewire her brain. A UCLA examination confirmed that Julianna’s MRI scans in fact revealed these changes in her brain.

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.

Why Do Stronger Ankles Equal A Healthier Body?

Fri, 14 Oct 2022 15:36:00 +0000

The human body is a complex network of interconnected muscles, joints and ligaments. All these components need to work in cohesion for the body to function at its regular or optimal capacity. If any part of the body fails to do its bit, another part has to compensate for it. This snowballs and manifests in the form of weaknesses, tightnesses and even injuries. If you aren’t regularly strengthening, stabilising and mobilising the body, some part of the body will give way.

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.

Beyond A Trendy Spice: Benefits Of Curcumin

Fri, 14 Oct 2022 15:28:00 +0000

Is the curcumin hype real? Cool kids are now gulping down golden lattes and devouring smoothie bowls laced with this richly hued spice. Is the science behind this ‘recovery & performance’ boon sound? Let’s find out.

Highlights

Curcumin is the primary bioactive compound in turmeric, and it has many evidence-based benefits for your body and brain, primarily due to its anti-inflammatory and antioxidant properties,
Curcumin has poor bioavailability, which means that most of it gets metabolised before the body is able to use it. It can best be absorbed into the digestive tract and the bloodstream when it’s consumed with healthy fats,
Curcumin can be beneficial for heart health, arthritis and depression. It may help with blood glucose regulation and overall metabolic health.

What is curcumin?

The use of curcumin for its medicinal benefits dates back close to 4,000 years. The main compound in turmeric, referred to as the Indian golden spice, it is responsible for its many health benefits that are being scientifically validated. A member of the ginger family, curcumin is obtained from the rhizome, or root, of the turmeric plant, cultivated in the south and southeast Asia.

24 Proven Ways To Reduce Bloating

Fri, 14 Oct 2022 15:24:00 +0000

Modern life, lifestyle changes, certain foods and various conditions can lead to bloating, especially in women, which can cause discomfort. Bloating can occur in both children and adults and may interfere with one’s daily life and ability to participate in social and recreational activities.

Some symptoms that can accompany bloating are flatulence, pain, frequent burping, belching, abdominal rumbling, or gurgles. Read on to understand what exactly is bloating, what causes it, and what steps you can take to mitigate it.

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”?!

7 Ways To Sleep Better With Shoulder Pain

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

Shoulder pain can be a big bummer when you’re trying to catch a good night’s sleep. Quite often, it’s hard to pin down what’s causing the pain and if there’s anything you can do about it without immediately running to a doctor. There are several causes of shoulder pain that we will further explore in this article, along with some sleeping positions to keep in mind to ensure a good night’s sleep despite the pain.

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.

Thermoregulation And Sleep

Fri, 14 Oct 2022 15:08:00 +0000

What is thermoregulation?

Thermoregulation isdefined as the mechanism that allows your body to maintain its core internal temperature. All thermoregulation mechanisms are designed to return your body to homeostasis, or a state of equilibrium. Human beings have a normal core internal temperature of around 37 degrees Celsius (98.6 degrees Fahrenheit). This is the optimal temperature at which all of the human body’s systems function.

Maintaining this temperature within a range of 1–2 degrees is the primary function of thermoregulation, and it is crucial to all of our organs working. Without thermoregulation, the human body would cease to function.

How Can I Improve My Recovery?

Fri, 14 Oct 2022 15:05:00 +0000

Most athletes know that getting enough rest is essential for long-term recovery and performance. But many feel guilty about taking even a day off from the grind. One way to relieve this guilt is by going over the many benefits rest offers.

Implementing methods in your daily routine is crucial to facilitate the recovery and restoration of multiple systems in your body. Finding the right balance between things that stress the body and things that help it recover and function is key to a sustainably active lifestyle and peak performance.

Animal Flow: Getting Back To Your Roots

Fri, 14 Oct 2022 14:56:00 +0000

What is Animal Flow?

Animal Flow is a trademarked bodyweight program created by Mike Fitch that’s centred around ground-based work. It features animal-type movements that encourage core stability and strength, joint strength, and body awareness all without any fitness equipment.

The idea of animal flow is to unlock our fitness through primal patterns. The exercise challenges and exerts the body through multiple movements that the body typically may not be used to.

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.

The Science Behind Nature Soundscapes

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

*Press play and enjoy the Sri Lankan Bird Song at Dawn while you understand the science behind nature soundscapes*

Ever taken a walk through nature and felt instantly better? That calm, tranquil feel, accompanied by the melodies of nature, such as the leaves softly rustling with the wind, birds crooning their songs, or the trickling sounds of a gentle stream flowing by. Nature, in all its glory, gives us a sense of clear-headed calm, having a rejuvenating effect on our minds, and restoring our sense of peace. Sounds found in nature have invoked strong reactions in human beings since the dawn of mankind. They inspire poetry and music and also act as a powerful muse. They help us connect to nature in a deeper sense, and offer a more immersive experience. Researchers at Brighton and Sussex Medical School found that listening to sounds of nature affects our “fight or flight response” which helps us relax better, as they can have a soothing and familiar soundscape to them, thereby relaxing us. Additionally, they also reduce our heart rate and alter connections in our brain. Hence, natural soundscapes also prove to be an extremely helpful aid for meditation purposes.

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:

Thermic Effect Of Food

Fri, 14 Oct 2022 14:27:00 +0000

We all know what we should be eating—more fruits and vegetables, lean proteins, good fats and so on. We also know we should avoid junk food and keep a check on calories. However, what we eat and how it impacts our body goes way beyond these basic concepts. It isn’t just as simple as calories in, calories out as social media influencers might have you believe. In reality, if you ate 100 calories of pure sugar and 100 calories of lean protein, the two foods would have very different effects on your metabolism. Why is that, you may ask?

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.

Men’s Health Month: Why We Need to Talk About Depression and Suicide

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

Trigger Warning: Factual Content on Suicide and Depression

A World Health Organisation (WHO) fact sheet on the topic of suicide estimates that over 700,000 people lose their life to suicide each year. The number of attempted suicides is even higher. Within this startling number, there are variations based on sex, countries and other factors. Over twice as many men (12.6 per 100,000 males) die by suicide as compared to women (5.4 per 100,000 females). The global average suicide rate is 9 per 100,000 people. Suicide rates are skewed higher in men from high-income countries (16.5 per 100,000).

How Are Your Joints And Metabolic Health Connected?

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

A lot of us experience joint stiffness as early as in our 20s. In our 20s and even 30s, it is not something we think much about. However, as we age, as this stiffness becomes more common, it becomes an area of concern. In fact, most of us don’t focus on joint health until our joints become problematic.

But joints, like any other body part, deserve meticulous care and attention even years before they gradually start giving us trouble. Contrary to popular belief, joint pains aren’t caused by the overuse of obesity alone. Many of these issues arise at an early stage and as a result of a multitude of factors that science has only scratched the surface of. So let’s understand what contributes to joint degradation, the role hormones and metabolic health play in joint health and what you can do to keep your joints healthy.

Forest Bathing: Is the Japanese ‘Health Trend’ Science-backed?

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

By 2050, projections suggest that over two-thirds of the world population will live in cities. Many aspects of urban living and modern technology contribute to our levels of stress and a number of pathologies. Thanks to the pandemic, people are spending most of their time indoors. “Nature-deficit disorder is not a medical diagnosis, but a useful metaphor to describe what many of us believe are the human costs of alienation from nature: diminished use of the senses, attention difficulties, higher rates of physical and emotional illnesses, a rising rate of myopia, child and adult obesity, vitamin D deficiency, and other maladies,” says Richard Louv, author of ‘Last Child in the Woods: Saving Our Children From Nature-Deficit Disorder.’

9 Ways To Encourage Your Kid To Eat Healthy

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

Do you see Instagram posts about kids who eat healthy and wonder if they can’t possibly be true? Do those parents have some superpowers or are they just more capable than the rest of us? You aren’t alone in feeling inadequate in such moments! Fixing your kid a nutritious meal after a full day’s work and then staying strong through dinner-time tantrums can be exhausting. But fret not. We’ve got some tips on how you can encourage your kids to eat healthy without becoming the villain. But first, let’s look at what constitutes a healthy, wholesome meal for kids.

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.

Why Do You Feel Sluggish After Meals?

Fri, 14 Oct 2022 13:07:00 +0000

If you find yourself fatigued and sluggish right after eating a big meal, drawn towards the comfort of your bed or a large sofa to slump into, your body might be suggesting that you take a look at the levels of your postprandial (post-mealtime) blood sugar. An exaggerated escalation in blood sugar following a meal is referred to as postprandial hyperglycemia.

Highlights

The hours immediately following a meal can provide a more accurate and telling time frame in which to understand metabolic health. Our body goes through 3 metabolic periods based on the entry and presence of glucose in the bloodstream - postprandial, post-absorptive and fasted,
Postprandial blood sugar levels exceeding the ideal range can lead to prediabetes or diabetes,
To sit or lie down after a meal can adversely affect glucose levels. Another way to slow down digestion and control postprandial levels is to engage in 10 minutes of low-intensity activity such as walking.

A primer on postprandial blood glucose

The carbohydrates in the food you eat are processed and broken down into simple sugars, glucose and fructose, which then enter the bloodstream. This provides cells all over your body with energy to function efficiently. Our body responds by releasing insulin, a hormone that keeps blood sugar levels in control. It must be kept in mind that the regular recurrence of blood sugar levels remaining elevated for a long period is not normal. It indicates that the body is failing to extract glucose from the bloodstream or has developed insulin resistance.

How To Navigate High Blood Sugar During Pregnancy

Fri, 14 Oct 2022 13:05:00 +0000

Gestational diabetes refers to diabetes diagnosed for the first time during pregnancy (gestation). It’s said to affect up to 10% of women in the U.S. each year, with or without a history of diabetes or pre-diabetes.

There are two types of gestational diabetes—women with class A1 can manage it through exercise and diet and those with class A2 might need to take insulin or other medications.

It’s believed that gestational diabetes can go away after you give birth, but it can be detrimental to the baby’s health and raises the mother’s risk of getting type 2 diabetes. Women with gestational diabetes may not have symptoms. Routine screening can help identify it.

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:

Gut Microbiome & Metabolic health

Fri, 14 Oct 2022 12:57:00 +0000

Your body is full of trillions of bacteria, viruses, fungi and other microorganisms. They are collectively known as the microbiome or microbes, for short. While some bacteria are associated with disease, others are extremely important for your immune system, heart, weight and many other aspects of health. Trillions of these microbes exist mainly inside your intestines and on your skin.

What is the gut microbiome?

The microbes are found in a “pocket” of your large intestine called the cecum, and they are referred to as the gut microbiome. Although many different types of microbes live inside you, bacteria are the most studied. What’s more, there are up to 1,000 species of bacteria in the human gut microbiome, and each of them plays a different role in your body. Altogether, these microbes may weigh as much as 2–5 pounds (1–2 kg), which is roughly the weight of your brain. Together, they function as an extra organ in your body and play a huge role in your health. [1 ]

Does Apple Cider Vinegar Live Up To The Hype?

Fri, 14 Oct 2022 12:55:00 +0000

Apple cider vinegar has been garnering popularity as a weight-control and blood sugar control aid. It has also been suggested to have a range of other health benefits. But is this fact or fiction? Let’s discover what research has to say about vinegar, and in particular, apple cider vinegar. How does it affect glucose metabolism?

Highlights

Research reveals that consumption of 20 mL of apple cider vinegar diluted in 40 mL of water, could lower blood sugar after meals or postprandial hyperglycemia,
Consuming vinegar with or before a meal containing bread or other forms of carbohydrates lowers post-meal glucose spikes and could also increase satiety,
There isn’t enough scientific data to suggest ACV or vinegar could be a long-term solution for high blood pressure or a potential cure for cancer.

How is vinegar made?

Vinegar comes from the French term vin aigre, which means sour wine. This kitchen staple is created by a two-step fermentation process: carbohydrates (usually fruit, rice, potatoes or whole grains) are converted into alcohol, which is then fermented to vinegar. Acetic acid (created in the first step) gives vinegar its sour, sharp taste, and has been linked to a reduction in blood sugar spikes, particularly after meals. There are many types of vinegar: distilled white vinegar, rice vinegar, balsamic vinegar (from grapes), apple cider vinegar (from apples) and various others.

Why Should Fenugreek Be Your Kitchen Staple?

Fri, 14 Oct 2022 12:36:00 +0000

Fenugreek is a bitter-tasting herb, native to the Mediterranean region and Southern Europe. It has been a pantry staple in Indian homes with its preparation and consumption varying across regions. It is increasingly garnering popularity as a go-to herb and has numerous health benefits that are being examined scientifically. Let’s have a look at some of them.

Highlights

Compounds called alkaloids in fenugreek help block sensory receptors that are responsible for perceiving pain,
Research suggests that some fenugreek compounds possess anti-diabetic properties and improve insulin sensitivity,
Its anti-inflammatory effects are attributed to its high antioxidant flavonoid content.

Benefits of Fenugreek

1. Helps reduce blood sugar

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.

Men’s Health Month: Five Things To Learn About Prostate Cancer

Fri, 14 Oct 2022 12:31:00 +0000

Introduction

According to the International Agency for Research on Cancer, in 2018, there were 18.1 million new cancer cases and 9.5 million deaths worldwide. By 2040, it is estimated that these numbers will rise to 29.5 million and 16.4 million, respectively.

Each year, 1.4 million people are diagnosed with prostate cancer (PC) and over 350,000 die from the disease. PC is one of the most common forms of cancer, and other than melanoma (skin cancer), is the most prevalent cancer in American men.

Does Glycemic Variability Matter?

Fri, 14 Oct 2022 12:25:00 +0000

The level of glucose in the blood at any given point is an essential indicator of health and well-being. Most people know that higher blood sugar levels over time can cause health complications such as diabetes, while lower levels bring their own dangers in terms of limited energy. But another factor that comes into play is the degree to which the glucose level fluctuates over time and what that indicates.

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.

How To Stop Feeling Guilty About Food

Fri, 14 Oct 2022 12:11:00 +0000

When was the last time you ate something you weren’t “supposed” to? Were you able to shrug it off and get on with your day or did you beat yourself up about it? Maybe you even proceeded to “make up for it” by performing penitential crunches at the gym, avoiding an entire food group for a week or, at the very least, fat-shaming yourself till the stress of it all made you give in to more indulgent foods, starting a whole new cycle of self-loathing.

What Role Does Resistant Starch Play In Weight Loss?

Fri, 14 Oct 2022 12:11:00 +0000

Including resistant starch in your diet is a great way to help keep yourself full while eating less food. It also helps speed up weight loss and can act as a prebiotic. The popularity of resistant starch and research around it has been growing in the past decade due to the rise of the obesity epidemic around the world.

To this end, scientists are conducting research pools to understand the way it affects our bodies. Let’s take a deep dive into the benefits and limitations of resistant starch, so you can make a well-informed choice about including it in your diet.

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.

How Can Fat Be Your Friend?

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

Think of your body’s energy supply as a three-storied warehouse. The first floor is occupied by circulating glucose, the second by the glycogen in your liver and muscles while fat stores inhabit the last floor. With carb restriction, your body first uses the reserves on the first floor, making its way down slowly to the last floor. When you eat high-carb diets or sugar, your body rarely needs to go hunting to the last level for energy. It doesn’t budge beyond the first level of glucose. Intermittent fasting and carb restriction amongst others ways can help your body to adopt the reverse bottom-up approach and use the fat stores on the last level. This is how fat-adaptation works.

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.

Ways To Boost Your Metabolic Health When Your Lifestyle Is Primarily Sedentary

Fri, 14 Oct 2022 12:07:00 +0000

Metabolism is the process that converts food into energy, according to Mayo clinic. Simply put, metabolism is the rate at which your body burns calories. Gender, genetics, age, medication and general health can all affect metabolism, as can crash dieting, insufficient sleep or not getting enough exercise.

You might not be burning calories quickly or efficiently simply enough because of poor food choices or a sedentary lifestyle. How can a sedentary lifestyle impact your metabolic health? And are there ways to boost the latter even if your job requires you to be at a desk? Here’s breaking it all down.

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.

Ways To Maintain Your Metabolism As You Age

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

We’ve all been warned that the supple metabolism we enjoy in our youth will eventually slow down as we age, so it’s no surprise that in our mid-thirties, even the least conscious among us are likely to start furiously tracking calories and taking our fitness regimens up a notch. But what is the relationship between ageing and metabolism? What does the research say? And finally, how can we maintain our metabolisms in concurrence with this perfectly natural biological process?

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 .

Ikigai: Find Your Reason For Being

Fri, 14 Oct 2022 11:45:00 +0000

When you wake up every morning, do you do it with fervour, or is it a struggle to leave the warm comfort of your bed? Do you find yourself jumping up, ready to tackle the day with renewed enthusiasm every morning, or is it a constant battle to pry yourself away from your snug and cosy sheets? If you belong to the former category, then it’s easy to assume that you just might have found your Ikigai, and if you’re the latter, that means you haven’t found it… yet!

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.

Why Is Adequate Sleep Necessary To Help Build Resilience

Fri, 14 Oct 2022 11:33:00 +0000

Since the last two and a half years—and still counting—the global outbreak of the catastrophic Coronavirus pandemic and the many subsequent lockdowns have drastically accelerated the mental health crisis among the human population.

With uncertainty, personal struggles, recurrently gloomy news cycles and the very real threat of the virus, more and more people began to experience stress, anxiety and an overall feeling of being constantly overwhelmed.

In the face of such adversity, even a modicum of resilience—or the ability to adapt to or deal with trauma, tension or a challenging situation—can go a long way in enabling an individual to cope with the everyday.

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.

Hunger Games: The Truth About The Ghrelin Hormone

Fri, 14 Oct 2022 11:26:24 +0000

We have all felt that tingling sensation in our stomach launching us into a search mission. A primal switch in our body is turned on, leading us to the cookie jar. It is hard to ignore that call of intense yearning. The six-letter word that you enjoy and dread in equal measure is hunger. It goads you into responding swiftly. It makes you eat.

Have you ever wondered about the mechanism at work in our bodies that prompts this hunger?

The Role Of Blood Sugar Regulation In Kidney Function

Fri, 14 Oct 2022 11:26:00 +0000

The kidneys play an important role not only in removing waste from the body but are also responsible for the regulation of water, salts and minerals—such as sodium, calcium, phosphorus and potassium—in your blood. These small organs are about the size of a fist and produce hormones that help make red blood cells, control blood pressure and keep bones strong. When kidneys don’t function well, toxins and excess fluid can build up in the body, which can lead to serious and even life-threatening health impairments. While there are several causes of chronic kidney disease, both high and low levels of blood sugar can trigger the onset of these dysfunctions. Blood sugar control and maintaining glucose homeostasis is critical in preventing these illnesses.

6 Intriguing Facts About The Love Hormone

Fri, 14 Oct 2022 11:25:00 +0000

Oxytocin, popularly known as the love hormone, cuddle hormone and attachment hormone, is what we release when we express affection for another person through touch, hugs, kisses or sex.

The more oxytocin we release, the stronger and more lasting the attachment. This goes beyond human relationships to include the bond we share with our animals. Every time you pet or lovingly gaze into your dog’s eyes, your oxytocin levels shoot up. Animals pick up on the outward signs of this change and this deepens your bond with them.

How Water Weight Affects Weight Loss

Fri, 14 Oct 2022 11:21:00 +0000

Water makes up nearly 60% of your body weight, and it’s one of the first things you tend to lose. Weight decreases as a result of changes in fat, muscle, and most of all, water. Water weight and fat weight are not the same, and understanding the difference between the two will go a long way in recognising how your body works, how it affects weight loss, and how you can lose this water weight.

5 Ways To Recover Efficiently From A Marathon

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

Introduction

Not only is training for and finishing a marathon a huge achievement, it’s also a great way to stay in shape and fulfil one’s fitness goals. Completing a marathon is no small feat, because it is one of the most challenging endurance events one can train for, with a distance of 26.2 miles (42.19 kilometres). The risk of injury is high and many weeks or months of training are required.

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.

The Pomodoro Technique

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

Pomodoro Technique: a brief history

A university student in the late 1980s had the same old problem that we all face today, the matter of time management. But, instead of feeling overwhelmed and losing focus, he decided to create a revolutionary system of time management now known as The Pomodoro Technique.

Francesco Cirillo, a University student in the late 1980s, struggled to focus on his studies and submit his assignments on time. Feeling exasperated, he promised himself that he would devote 10 minutes of his time, entirely focused on studying, without any breaks or distractions.

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)

7 Tips To Keep Your Glucose Levels In Check During A Workday

Fri, 14 Oct 2022 10:59:00 +0000

You know those busier-than-usual office days, where you don’t have a second to breathe, let alone eat?

Skipping meals becomes a routine, and you’re surviving on limitless cups of black coffee to keep you going.

You know you’re in the wrong here, but you think you’ll get by until that deadline is met—and then one day, you suddenly faint right in front of everyone in the office.

When you visit your doctor, she tells you that your blood glucose levels are way too low and that you need to eat regularly to avoid further complications like diabetes. Sounds simple enough, sure. However, making time to chalk out a disciplined routine while juggling a mountain of workload is a task.

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.

12 Natural Ways To Reduce High Blood Sugar Levels

Fri, 14 Oct 2022 10:44:00 +0000

Blood sugar is fuel for the body and the brain. But there is such a thing as too much of a good thing. High blood sugar, or hyperglycemia, can be a precursor of prediabetes. Elevated blood glucose levels that are not within the ideal range can affect non-diabetics too by affecting your ability to heal and causing severe damage to your kidneys and blood vessels.

Highlights

Blood sugar is a biomarker for your metabolic health and optimising it will help manage your physical and mental performance,
Exercise is a good way to convert glucose into energy, increased insulin sensitivity allows your cells to effectively utilise the available sugar in your bloodstream,
Studies indicate that eating a low-carbohydrate, high-protein diet reduces blood sugar levels over the long term and prevents sudden glucose spikes.

Blood sugar is a marker of your metabolic health. Optimising blood sugar levels is also important in managing your peak physical and mental performance.

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.

Going Back In Time: The Paleo Diet And Blood Sugar

Fri, 14 Oct 2022 10:37:00 +0000

As digital users, we’re nostalgically prone to ’throwbacks’, even dedicating a whole day in the week to it. As many poets have dramatically claimed, there’s much to learn from the past. But can you imagine throwing it way back to the Paleolithic age? That too, for food?

The Paleo Diet, a hot topic and trendy diet plan, has the internet - and a fair share of the academic world - debating about it. As suggested by its nomenclature, the Paleolithic Diet, also called the ‘Caveman Diet’ or ‘Stone-Age Diet’ by some, is a dietary plan which mimics the one our ancestors would have maintained before the agricultural era.

PCOS And Infertility: Can Dietary Improvement Help Boost Fertility?

Fri, 14 Oct 2022 10:33:00 +0000

One of the most challenging aspects of PCOS is dealing with infertility. According to a study, anywhere from 70-80% of women with PCOS suffer from it.

The treatment of infertility caused by PCOS typically involves inducing ovulation—through medications or medical procedures, as needed—and correcting metabolic issues that impair fertility. It also involves proper blood sugar management and improving insulin sensitivity.

Dietary improvement and lifestyle modifications are some of the widely encouraged treatment options for women struggling with infertility. A well-balanced diet can reverse several PCOS symptoms and improve egg quality, insulin sensitivity and energy levels, manage weight, and facilitate ovulation.

Impact of Food on the Gut

Fri, 14 Oct 2022 10:32:00 +0000

Highlights

Long-term dietary patterns, particularly the intake of protein, fat and carbohydrates, dictate the composition of the gut microbiota,
A low intake of dietary fiber not only leads to reduced microbial diversity and short-chain fatty acids (SCFA) production but also shifts the gut microbial metabolism towards the utilization of less favourable substrates. Experiments have shown that a high-fat diet decreases the diversity of the gut microbiome. The effects of proteins on gut microbiota composition vary according to the protein type. There are several benefits of fermented foods in terms of health and disease prevention,
Richness in microbial diversity has been seen in populations that eat a wide variety of foods.

Most food is essentially composed of protein, carbohydrate, fat, and trace elements like iron and minerals. Food is mainly broken down and absorbed in the gut and metabolized in the body to produce energy.

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.

Exploring The Relationship Between PCOS, Mental Health, And Glucose Control

Fri, 14 Oct 2022 10:28:00 +0000

Polycystic Ovary Syndrome (also known as PCOS ) is a severely underdiagnosed and misdiagnosed condition. Since its emotional and psychological aspects are not visible to the naked eye, they are often overlooked. Depression and anxiety are commonly seen in women with PCOS. Research shows that those with the condition are three times more likely to suffer from these disorders.

PMOS: Why PCOS has a new name – and what it means

A systematic review highlights that women with PCOS might be at an increased risk of suffering from depression, anxiety, OCD, and bipolar disorder. The review also found that the severity of symptoms associated with these disorders is higher in women with PCOS than in women without PCOS. Even though the exact cause for the high prevalence is still unknown to science, screening for psychiatric and mood disorders would facilitate early diagnosis, intervention, and treatment for the women in question.

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.

The Art Of Eating With PCOS

Fri, 14 Oct 2022 09:53:00 +0000

Women with polycystic ovary syndrome (PCOS ) often feel tired, lethargic and fatigued, which can be linked to insulin resistance.

As per a study, around 65-70% of women with polycystic ovary syndrome (PCOS) are insulin resistant. This means that their bodies do not respond to insulin as they should, and the cells aren’t able to take up glucose from the blood. As a result, their glucose levels stay elevated. Over time, this can lead to prediabetes, type 2 diabetes, cardiovascular diseases, etc.

The Biological Concept Of Hormesis

Fri, 14 Oct 2022 09:45:00 +0000

Hormesis is defined as a phenomenon in which a harmful substance gives stimulating and beneficial effects to living organisms when the quantity of the harmful substance is small (Sakai, 2006).

Highlights

Hormesis is a phenomenon that is described to be beneficial or has a stimulatory effect caused by exposure to low doses of an agent that tends to be toxic at high levels,
Hormesis activates in the cells as a result of phytonutrients found in food and botanicals,
There are a number of ways to strategically stress your body that include short, intermittent bursts of certain stressors that trigger cellular processes that enhance overall health.

What is Hormesis?

Hormesis is a dose-response phenomenon, characterized by a low-dose response that is opposite in effect to that seen at high doses. Hormetic type responses have been reported in the literature since the late-nineteenth century.

Does A Vegan Diet Boost Metabolism?

Fri, 14 Oct 2022 09:40:00 +0000

What do Venus Williams; a multiple grand slam-winning tennis player, Paul McCartney; the English singer-songwriter of the Beatles fame and Leonardo DiCaprio; a talented Academy Award-winning actor have in common? They are all passionate advocates of the vegan diet. It’s a diet that’s become mainstream over the years, and according to the most recent United Nations estimates, approximately 79 million people in the world follow it.

Highlights

A vegan diet excludes all animal products, including meat, dairy, and eggs,
The diet is increasingly becoming popular for its numerous health benefits,
Various research lead to the conclusion that a vegan diet may boost metabolism.

What is a vegan diet?

The term ‘vegan’ was coined in 1944 by Donald Watson, co-founder of The Vegan Society. A vegan diet excludes all animal products, including meat, dairy, and eggs.

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.

6 Things That Could Affect Your Longevity

Fri, 14 Oct 2022 08:05:00 +0000

Introduction

The word longevity means ‘existence for a long duration’. Applied to humans, the term implies how long a person lives. (3) Metabolism—a process of life-sustaining chemical reactions continually occurring in your body that converts what you consume into energy—impacts longevity. When certain readings or biomarkers are within a prescribed range, it implies that one is in good metabolic health, which means having ‘suitable’ levels of blood sugar and blood pressure, cholesterol and a healthy body composition. (4)

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.

Can Wearable Tech Help Reduce Stress?

Fri, 14 Oct 2022 07:21:00 +0000

Stress is your body’s natural response to life’s peaks and crevices. It is defined as any real or interpreted threat to the physiological or psychological state of a person, resulting in physiological and behavioural responses. It is a reaction to an event or thought that adversely impacts your feelings and emotions.

While some stress is necessary and even healthy for our well-being, most forms of stress adversely impact the body and its functioning, especially if one is exposed to them for a prolonged period. Finding ways to deal with and manage stress is imperative to prevent serious health conditions, such as high blood pressure, heart disease, obesity and depression.

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.

Why CRISPR Is Trending In The World Of Genetics

Fri, 14 Oct 2022 06:52:00 +0000

There is an increase in the buzzing mentions of CRISPR (Clustered regularly interspaced short palindromic repeats)—a gene-editing tool developed by scientists that recently underwent a significant trial. A lot of the potential applications of CRISPR may sound superficial and fantastical and are made far too early in the life of the field’s research. Publications frequently carry pieces on the revival of extinct species or cures for cancer, the medical holy grail. This sustained flow of CRISPR publicity has made it the subject of curiosity and conversation beyond the scientific and research-led world. Why is it all the rage in the world of genetics? What possibilities does it hold? Let’s dive in to understand where CRISPR stands today.

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.

A Primer On Fatty Liver Disease

Fri, 14 Oct 2022 06:26:00 +0000

The liver is the second largest organ in our body. It also performs varied functions. Primarily, it serves a protective function, acting as a sieve in filtering toxic elements from the bloodstream. It further aids in digestion by extracting nutrients from the food and drinks we consume. Particularly, the liver makes proteins and stores iron for us. We also rely on our livers to aid digestion by making bile. (1)

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.

Breaking Down The Buzz Around Biofeedback

Fri, 14 Oct 2022 05:53:00 +0000

What if you were told that you can train your body to change its involuntary functions? What would you teach your body? What would you want to unlearn? Biofeedback, an alternative medicine approach, claims to improve your mental and physical health by aiming to control your body functions like heart rate, blood flow, skin temperature, brain waves and blood pressure to address a health condition or to enhance physical performance. For instance, practitioners assert that it can train you to relax the muscles in your neck, shoulders or face to lower tension.

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:

Understanding Metabolism & Anabolic Steroid Abuse

Mon, 19 Sep 2022 11:25:00 +0000

One usually hears of testosterone in the context of men doing things that are conventionally deemed “manly”. What many do not know is that testosterone is a naturally occurring sex hormone in both men and women and has a wide range of functions.

What are anabolic steroids?

Testosterone is required to develop and maintain characteristics primarily present in male individuals. In women, testosterone is present in smaller amounts but helps with the growth, maintenance, and repair of their reproductive tissues, bone mass, and behaviours in conjunction with estrogen, the female sex hormone.

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?

Conscious Breathing: Benefits & Techniques to Reduce Stress & Anxiety

Tue, 13 Sep 2022 16:54:00 +0000

When confronted with uncomfortable emotions of others like anger, nervousness or panic, the advice that is generously doled out most often is ‘Take a deep breath.’ But what is breathing really?

What is conscious breathing?

An individual who practices conscious breathing develops a soft awareness of their breath as it moves through their body. In order to engage more deeply with life, you can cultivate a sense of calm and presence through this practice

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.

The Misconceptions surrounding Self-Care

Wed, 31 Aug 2022 06:42:00 +0000

Self-care has been earning a bit of a bad reputation. Popular culture has us believe that self-care is all about bubble baths, massages, and Margaritas on a Friday afternoon.

But that’s a skin-deep idea of the term. While there’s nothing wrong with an occasional treat, self-care could be as simple as learning to say no, choosing to not abandon yourself, prioritising sleep, engaging with a non-work hobby and maintaining work-life boundaries.

Body Recomposition: Why You Shouldn’t Overlook Micronutrients

Mon, 29 Aug 2022 09:48:00 +0000

‘Micronutrients’ are indispensable elements required by the body in small amounts.

They include vitamins and minerals. While vitamins take care of energy production, immune function, blood clotting, and other functions, minerals take care of the growth, bone health, fluid balance, and several other processes.

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.

We often hear a lot about macronutrients when we talk about building muscle or losing fat.

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).

Can Exercise help in reversing PCOS?

Mon, 22 Aug 2022 10:49:00 +0000

This can make a person feel like they’ve caused this condition and that they can’t do much to help themselves. However, that’s not true. By following the right lifestyle, PCOS can not only be managed but the symptoms can also be reversed to a great extent.

PMOS: Why PCOS has a new name – and what it means

Highlights

Exercise is a great way to reduce stress, and it triggers the production of ‘feel-good’ neurotransmitters called endorphins.
Exercise can help in combating insulin resistance, blood pressure, obesity, cardiovascular diseases and more.
Research review has found that exercise can be beneficial in helping women with PCOS lose weight, and abdominal fat and lower insulin levels.

What is the role of exercise in managing PCOS?

It’s safe to say that the pandemic has wreaked havoc on most of our lives. Almost everything has shifted to the virtual world, from work meetings to college lectures. As a result, our body doesn’t get enough movement, even while our intake remains the same. Hence, we don’t end up burning enough of the calories that we consume.

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.

7 Intriguing Facts About Body Temperature

Sat, 20 Aug 2022 14:08:00 +0000

Today’s consumer is hit with a dizzying array of options when it comes to measuring health indicators. We’re seeing the development of increasingly sophisticated technologies to measure everything from blood sugar levels to the presence of different species of microorganisms in our gut.

However, an important indicator that is often overlooked is the humble metric of body temperature. Temperature, especially when taken into consideration along with other indicators, can yield important insights that may alert us when things aren’t quite right, aiding us on our journeys towards better health.

Hacking your Menstrual Cycle for Training or Workouts

Sat, 20 Aug 2022 10:49:00 +0000

Aunt Flo can bring the best of us to our knees, making us feel achy, sad, tired or unmotivated. But what if you could learn to manage the tumultuous hormones and enhance your energy, mood and overall health?

Cycle syncing is a biohacking option that utilises a deeper knowledge of your menstrual cycle to enhance your health and feelings of well-being.

The lifestyle changes recommended in this regard can help us be more in tune with our bodies and attain a more balanced lifestyle with fewer mood swings, greater energy levels and better sleep. There are several ways to sync your life to your cycle, including watching what exercise corresponds to which stage of the cycle and nutrition.

Stress Eating: Why it's so easy

Tue, 16 Aug 2022 17:03:00 +0000

We seek comfort when stressed; there’s no denying that, and it’s entirely in our nature to do so. Who doesn’t want the warm comfort of their bed after a stressful day at work?

Or some music to relax to, or even a soothing hobby. We all have our “go-to” comfort needs when seeking to manage or alleviate stress, with varying differences.

For some people, the answer to their stress is food. We don’t always eat to satisfy our hunger; many of us also turn to food for comfort, stress relief, or reward ourselves.

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.

Zinc and your Health

Sun, 14 Aug 2022 12:11:00 +0000

During the pandemic, as scientists raced to formulate and deliver the vaccine, misinformation circulated about ways to fend off COVID-19. Amidst this fake news, zinc emerged as one way to help fight the deadly virus. Spoiler: it doesn’t, as the National Institute of Health (NIH) and World Health Organisation (WHO) confirm.

While it is too early to ascertain the benefits of nutrients such as zinc in the treatment of COVID-19, is there a link between zinc and our immunity in general? Zinc plays a vital role in maintaining our overall health and is responsible for several functions in our bodies.

What is Peripheral vision and six ways to improve it

Sun, 14 Aug 2022 09:13:00 +0000

There are typically two main types of vision in our daily lives to see the world around us. These are, the central vision, which enables us to see what is directly in front of us, or our main line of sight, in precise detail, and the peripheral vision, which is what we can see from the corners of our eyes without having to turn our head or neck.

Highlights

Humans have a limited peripheral view compared to animals, especially in distinguishing colour and shape,
Peripheral vision is poor, even in young people with normal vision, it’s just how our biological set-up is,
In sports, peripheral awareness is vital and is a crucial visual skill for athletes, which is why it is important for them to improve it.

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.

The Metabolic Health crisis

Thu, 11 Aug 2022 09:14:00 +0000

When we think of metabolism and metabolic health, our minds immediately rush to the concept of weight. We traditionally look at weight as a marker of metabolism and assume that if we are in the correct body mass index (BMI) range, our health is top-notch. However, metabolism and metabolic health are so much more than that.

Our food choices, genes, microbiome, sleep, exercise, age and sex all shape our metabolism and metabolic health. To understand the depth of metabolic health and the metabolic health crisis, it is first imperative to understand the meaning of and difference between metabolism, metabolic health and metabolic syndrome.

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.

How to Unplug to Reconnect

Thu, 04 Aug 2022 10:09:00 +0000

In our hyperconnected world, distractions from devices, social media, notifications and various digital technologies are endless. It’s something that seems to suck up all of our time and leave us unfocused. Particularly in the past decade, the effect of technology on all aspects of our life, including health and workouts, has been pronounced and can have a number of negative effects.

That’s where the idea of unplugging to reconnect comes from. It’s important to be aware of how distractions can impact us: the health implications of being constantly connected to technology or how it can take away from recreational activities. It’s equally important to know how to combat these distractions.

Can Poor Posture Affect Your Mental Health?

Wed, 03 Aug 2022 10:21:00 +0000

When we think of posture, we usually attribute it to the way our upper body looks: the physical straightness of the spine, neck, and shoulders. While there is extensive research on how good posture impacts the body—particularly the spine and spinal health–-other research is being conducted on the effects of posture on mental health. We know that physical ailments deeply impact our mental health and mental ailments manifest in the physical body in the form of pains and diseases.

Rewiring your Brain through Neuroplasticity

Sun, 31 Jul 2022 10:34:00 +0000

Neuroplasticity is a term that refers to the brain’s ability to change and adapt as a result of experience. Neuro relates to neurons, the nerve cells that are the building blocks of the brain and nervous system, and plasticity refers to the brain’s malleability.

Each neuron in your brain has one long cable that snakes away from the central part of the cell. This cable, several times thinner than a human hair, is called an axon, and it is where electrical impulses from the neuron travel away to be received by other neurons.

Complex Carbs Benefits And Are They Healthy?

Thu, 28 Jul 2022 08:51:00 +0000

Introduction to carbohydrates

Carbohydrates are a major macronutrient and one of your body’s primary sources of energy. Most information labels and discourages eating carbs with the notion of “Carbs are bad”, but the key is finding the right carbs, not avoiding them altogether.

You may have heard that eating complex carbs is better than simple carbs. But nutrition labels don’t always tell you if the carbohydrate content is simple or complex. Understanding how these foods are classified and how they work in your body can help you make the right decision for your body.

Somatic therapy: How it works

Tue, 26 Jul 2022 10:27:00 +0000

More people than ever are facing mental health issues today, with their fast-paced and high-pressure lifestyles acting as key contributors. However, on a more optimistic note, we’re seeing a huge rise in the number of available alternative therapies and treatments that can cater to them. In the deluge of offerings available to us, it often becomes difficult to separate fact from fiction. What works, what doesn’t? Today we will deal with one of these new offerings, known as “somatic therapy”, and learn more about how it works and whom it may benefit.

Understanding Burnout and how to combat it

Tue, 19 Jul 2022 16:40:00 +0000

Imagine Lauren Summers; she is a go-getter, always motivated, full of energy and enthusiasm, solving every task at work with vigour. But by early this year, she was utterly worn out to be a different person. She was physically, mentally and emotionally drained due to constant and prolonged stress. She used to jump out of her bed to tackle the day with a renewed sense of optimism, but lately, it’s an arduous task even to manage to pry herself away from the sheets. Lauren Summers now suffers from burnout, which leaves many people feeling empty and completely exhausted due to being exposed to constant stress levels.

How Can Wearable Tech Optimise Your Rest And Recovery?

Tue, 05 Jul 2022 11:03:00 +0000

When it comes to building an optimal workout routine, the chances of an all-encompassing model are slim to none. Age, level of activity, body type and the general demand from your body—all play a crucial role in determining what your optimal workout routine will look like.

Each workout is designed to load muscles (put a certain amount of stress on them), subsequently breaking them down to increase strength and endurance. For this to happen, muscles require ample rest and recovery.

The Science behind wearable tech to track Sleep

Tue, 05 Jul 2022 10:02:00 +0000

Unless you’ve been living under a rock for the past decade, the emergence of wearable tech should not be an alien concept. Wearable smart devices have evolved and now monitor everything—from your activity during the day to those precious z’s at night. Sleep is essential to our physical and mental well-being; our bodies use this time to repair and rejuvenate cells and clear toxins away.

Let’s look beneath the surface and explore the essential function of sleep and the activities that take place in our bodies during slumber. Then, let’s delve into wearable tech in healthcare the science behind the latest devices and the advancements in sleep tracking.

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.

Recovery: The Secret To Better Gains

Fri, 24 Jun 2022 11:27:00 +0000

You may feel less sore with each workout, but it doesn’t mean you’re not hitting your workouts hard enough or that you’re missing out on workout gains from those exercises.

We’re always told to get regular exercise. But if you’re training for a competition or just feeling extra motivated to work out every day, more isn’t always better.

Delayed-onset muscle soreness (DOMS)

Delayed-Onset Muscle Soreness (DOMS) is muscle pain that begins after you’ve exercised, normally starting a day or two after a workout. You won’t feel DOMS when you are exercising.

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.

Metabolic conditioning: How it can help with your fitness goals

Thu, 09 Jun 2022 10:06:00 +0000

According to Britannica , metabolism is the sum of the chemical reactions that take place within each cell of a living organism and that provide energy for vital processes for synthesizing new organic material. In simple terms, it’s how we break down food for energy.

Metabolic conditioning or MetCon as fitness enthusiasts call it is a type of exercise that focuses on patterns of work and rest periods to produce a desired response from the body. It has formed its unique category in terms of where it fits in the exercise world. It’s different from distance running or long steady-state cardio sessions and contains more challenging, dynamic sessions of training.

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”.

The effects of Indian Classical Ragas on creative flow

Wed, 04 May 2022 11:43:00 +0000

Music is a big part of all of our lives. It’s a universal phenomenon, embedded in societies and cultures throughout the world. Every society has its unique take on music, and it’s subjective to the environment, culture and way of life. Even in its variety, the purpose of music remains the same throughout the world, to transcend the mundane, and to decorate time. If art is the process of decorating space, music is the process of decorating time, unique to every society and culture.

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.

Why is core body temperature a big deal?

Tue, 12 Apr 2022 12:12:00 +0000

Why does a hot cup of tea feel so good after you’ve been drenched in the rain? Or when it’s hot outside, all you want is a refreshing cold beverage?

Knowingly or unknowingly, we are always trying to make ourselves comfortable by regulating our body temperature. But the need to maintain a certain body temperature is also about keeping healthy and fit.

Your body temperature can reveal a lot of things about your body—whether you have an illness, stress, sleep issues, compromised metabolism and more. Let’s further our understanding of our body temperature and learn more.

How CGM Can Be Your Weight Loss Biohack

Mon, 11 Apr 2022 13:01:00 +0000

Whether we’re conscious of it or not, we’ve all subscribed to diet culture’s repeatedly reinforced notion that furious calorie-counting, step-tracking and switching from one fad diet to the next is the way to fat-burning and killer abs. But we’re here to ruin the get-thin-quick party with science: the human body is a lot more complex than that, and healthy weight loss involves a deeper understanding of how hormonal and biochemical pathways factor into weight loss and weight gain in the body. Let’s take a closer look at how the body maintains a balance of energy and how it all ties into weight loss before we get to what does work and how continuous glucose monitoring fits into this puzzle.

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.

Why Do We Feel Sleepy in the Afternoons?

Sat, 09 Apr 2022 11:33:00 +0000

For many people, it almost feels like clockwork: you finish your lunch, and a few minutes later, you start to feel drowsy, your eyelids start drooping and you simply have to take a nap.

Many people wonder why they frequently feel sleepy in the afternoons, particularly on a hot day or after a heavy meal.

In fact, there are a variety of scientific explanations for this phenomenon. A drop in energy levels after a meal is called postprandial somnolence, which might be related to factors such as certain types of foods, the timing of meals, circadian rhythm and so on.

Beginner’s guide to the Ultrahuman M1: Part 2

Fri, 08 Apr 2022 13:06:00 +0000

In the first part of this series, we explained how metabolic health is intimately tied to Ultrahuman M1 and its metrics.

In this part, let’s understand how it pushes you to act on the insights it provides about your glucose biomarkers.

According to the nudge theory, positive reinforcements and actionable insights prompt behavioural changes.

So, are you experiencing this transformation too while tracking your glucose levels?

Let’s get acquainted with the nudges.

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.

The beginner’s guide to insulin resistance and prediabetes

Thu, 07 Apr 2022 12:14:00 +0000

If you’ve ever come across the terms insulin resistance and prediabetes, and you’re wondering what they are, or how the two are connected, you’re on the right page. We’ll be taking a deep dive into what both concepts mean and will break down everything from the causes, risk factors and symptoms for prediabetes and type-2 diabetes as well as their diagnosis. But first let’s understand what insulin resistance is.

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.

Beginner’s guide to the Ultrahuman M1: Part 1

Sat, 02 Apr 2022 11:51:00 +0000

Metabolic health can be defined as the body’s ability to use food efficiently for fueling, growth and repair, as well as storing energy for periods of lesser availability of food.

Metabolism is the process by which your body uses food to carry out the above activities. Being aware of how these processes work for each person in their bodies can provide an insight into how food, exercise and sleep affect one’s health and longevity

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.

What’s Nayantara Bagla’s secret Sauce?

Thu, 31 Mar 2022 17:21:00 +0000

Nayantara is a chef at the Circus Canteen, where the focus is on creating healthy meals that are nutritious but don’t compromise on flavour. The kitchen sources chemical-free produce locally and produces zero waste by composting everything. When you run such a tight commercial kitchen, it was natural to veer towards a health tool that would help her run her own body at the same efficiency levels.

Highlights

I wanted to bridge the gap between scientific data and food experiences. With the help of my Ultrahuman Cyborg, I was able to create a 4-course meal,
I was an emotional eater and that wasn’t healthy. Food evokes memories and emotions, however eating needs to be more sustainable than that,
The major tip I got from the Cyborg was how to use food sequencing to create whole meals that are healthy, tasty and won’t spike glucose levels.

In the past, health complications like PCOS, thyroid, obesity and physical injuries like ACL (anterior cruciate ligament) tear and a dislocated patella got her spiralling out of control for a few years. However, by the end of 2020 she decided to make a 180-degree change to her lifestyle and in less than a year she decided to up the game of her fitness journey with the Ultrahuman Cyborg. These are the learnings she gleaned from continuously monitoring her glucose.

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.

Importance of having Body and Workout Goals

Sat, 26 Mar 2022 08:30:00 +0000

Working out has enormous health benefits, it helps in losing weight, managing blood sugar, and improving sleep and sexual health. It also contributes to mental health by reducing stress, and anxiety, and the production of dopamine, norepinephrine and serotonin, thereby improving mood. Working out itself has so many benefits, so why should you have goals? Why can’t you casually work out and keep your body the way it is? 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.

How CGM insights sparked eco-warrior Vani Murthy's love for Cooking

Fri, 25 Mar 2022 17:37:00 +0000

Vani Murthy is a Bengaluru-based homemaker and urban farmer. In an attempt to recycle the food waste generated daily in her kitchen—and gradually move towards a low-waste lifestyle—Murthy felt encouraged enough to take up composting seriously, also making the most of her terrace space. The 60-year-old has been part of a group called Solid Waste Management Round Table in her city for the past 12 years, and now conducts workshops on different kinds of composting, such as aerobic, anaerobic and vermi-composting.

8 Signs That Your Body Needs More Protein

Thu, 24 Mar 2022 11:00:00 +0000

Considered the building blocks of life, proteins reside in every cell of the body. From reducing cravings to boosting metabolism and lowering blood pressure, protein has an impressive job profile.

Highlights

The amount of protein we need depends on our weight, lifestyle and body type,
One of protein’s many roles is to make sure you feel full after eating. Protein takes longer to break down than carbs and other foods, and so it keeps you full for longer,
Research suggests that you should be consuming at least 1 gram of protein per kilogram of your body weight each day in order to fight off illnesses and infections.

Proteins are made up of amino acids which, when joined together, form long chains, and these chains work together to complete many important functions, including growth and maintenance, causing biochemical reactions, acting as chemical messengers, providing structure, maintaining proper pH, among many others.

How does dopamine impact blood glucose?

Tue, 22 Mar 2022 15:30:00 +0000

When you run a marathon, complete a task or eat a slice of chocolate cake, your brain produces a chemical called dopamine in response, giving you feelings of satisfaction. It is human nature to want to replicate this feeling, so you seek out more of the behaviour that led to the dopamine production. But an excess of any of these things will eventually catch up to us. For instance, overdoing slices of cake elevates the risk of diabetes in the long run, which affects over 500 million adults globally. Integral to preventing or managing diabetes is maintaining healthy blood sugar levels.

Psychology of Overeating: Understanding Reward Deficiency Syndrome

Mon, 21 Mar 2022 11:42:00 +0000

Hunger and appetite may sound similar, both resulting from an assortment of biochemicals communicating between the body and the brain. However, biologically, hunger and appetite are miles apart. Hunger is the physical needof the body to sustain itself. Appetite is a desirethat is affected as much by emotions as by physiological factors.

Highlights

The culprit behind bingeing and emotional eating is a disbalance between the brain’s reward system and dopamine, the “feel-good” hormone,
Studies have linked obesity and higher BMI to weaker dopamine release in the brain, especially in the dorsal striatum area,
Reward deficiency syndrome occurs when dopamine fails to actively provide the gratification it should. While one factor for this syndrome is genetic, research shows that eating less can actually alter our brain’s reward system and increase dopamine receptors.

Eating is rarely a simple cycle of ‘get hungry–eat–get full–stop’. The happiness one associates with food makes getting the right nourishment a complex idea, as anyone who has succumbed to indulging in food that makes one “feel” good rather than eating healthy can understand. Certain comfort foods provide instant delight and work well for a while. Indulge the craving too often, and you find yourself wanting that food more and more to feel the same pleasure as before. The culprit behind bingeing and emotional eating is known as reward deficiency syndrome (RDS)—a disbalance between the brain’s reward system and dopamine, the “feel-good” hormone.

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.

Expert Talk: Swetha Devaraj on Animal flow training & Plant-based Diets

Fri, 18 Mar 2022 11:58:00 +0000

Swetha works as a fitness coach with a background as a healthcare professional. She previously worked as a vascular radiologist in Bengaluru. In 2016, she started to coach people for their exercise regimes and found immense satisfaction in enhancing people’s lives through her passion. She realised it was a place she felt more suited to, as well as a stage that creates awareness about preventive healthcare.

Highlights

A plant-based diet has helped me regulate my blood sugar and has brought down inflammation,
I just turned 37 and I’ve never been fitter in my life. I lift heavier, I run faster and longer. I’m very curious to see how far I can go. I can’t wait to compete again,
I think snacking is overrated. People just put on weight in the name of snacking because snacks become their mini-meals.

Swetha Devaraj - Animal Flow Workout & Plant-based Diets Expert

Swetha has always been a sporty person, who played pro tennis in India and college-level tennis at Alcorn State University in America. She then proceeded to cement herself as a runner, winning several marathons as well as obstacle races.

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.

The Science of Morning People & Night Owls

Thu, 17 Mar 2022 12:13:00 +0000

If asked whether you are a night owl or an early bird, you’re likely to answer based on when you fall asleep, when you wake up and when you are most productive.

This natural disposition is powered by a configuration buried within your DNA which can define when you perform at your fullest. This is your chronotype, the impression time leaves upon your day-to-day routine.

Read next: What is circadian rhythm?

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.

Food Logging: Hacking Nutrition with the Cyborg

Mon, 14 Mar 2022 07:52:00 +0000

Eating healthy can be a Herculean task for some people. Whether you want to cut back on sugar or reduce your portion size, figuring out where to start and what to do can be overwhelming. This is not a one size fits all approach and an ‘ideal diet’ is a fallacy. Personalised food choices are at the heart of metabolic health. Knowing what works for your body is the best way forward. Logging your food digitally and receiving insights with the use of a continuous glucose monitor (CGM) is one way to kickstart the habit of eating right.

Blood Sugar hacks from Joel Pinto’s CGM playbook

Mon, 07 Mar 2022 10:10:00 +0000

Joel Eric Pinto is a project manager who brings Keventers stores to life and brings the same problem-solving approach to nutrition and wellness. His passion for living a fit, long, youthful life free of pain and chronic illnesses finds expression in co-founding Knox, a ‘cool PT fitness studio’ as Joel describes it.

Always interested in new trends in fitness, Joel problem-solves his way through his fitness journey: he identifies the problem, takes steps to address it, tracks his progress and relies on metrics to correct the course. He shares a few tips from his continuous glucose monitoring (CGM) playbook:

Neuropriming: Hacking the Brain for peak performance

Thu, 03 Mar 2022 12:11:00 +0000

Perhaps the most clichéd, and yet the most powerful, statement made by neuroscientists is that “neurons that fire together, wire together.” It also finds resonance in the field of athletics and brain stimulation.

Let’s consider this—did you ever imagine that in the near future you could wear headsets that could improve your sporting performance? Enter neuropriming—the technology that has been gaining traction in the world of athletics.

Professional sport is all about extraordinary performances and major financial stakes, and any small advantage or improvement can make a massive difference to an athlete.

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.

How is your metabolic score calculated and what does it mean?

Fri, 25 Feb 2022 10:45:00 +0000

Metabolism is the process by which the body converts all the food and drinks you consume into energy.

Metabolic health, on the other hand, is described as having ideal levels of blood sugar, triglycerides, high-density lipoprotein (HDL) cholesterol, blood pressure, and waist circumference, without using medication.

Gaining a perspective on your well-being through the lens of metabolic health makes for a sustainable approach.

One of the easiest methods of measuring your metabolic health is by calculating your metabolic score through the CGM device.

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.

Throw a Punch: The Health benefits of Kickboxing

Tue, 22 Feb 2022 11:21:00 +0000

Are you tired of running on the treadmill or simply lifting weights? Is your fitness regimen becoming stale and mundane? In order to stay healthy, the US Department of Health and Human Services recommends that adults get between 150 and 300 minutes of moderately intense or between 75 and 150 minutes of vigorously intense physical aerobic activity per week. If you’re looking for a new way to break a sweat and reach these targets, we’ve got you covered. Kick the monotony out of your current fitness programme and consider kickboxing—a sure-fire way to get a comprehensive workout, keep you on your toes and make you feel great.

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?

How to Amp up the Growth Hormone

Sat, 05 Feb 2022 16:58:00 +0000

Human growth hormone (HGH) is a naturally produced peptide hormone that stimulates growth and cell regeneration. The body regulates the production of this hormone in response to exercise, stress, sleep and more. When you’re recovering from an injury, participating in athletic training or losing weight, HGH is especially important. While there are some things you can do to stimulate the production of this important hormone, it is important to remember that either too much or too little of this hormone can lead to health problems.

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.

8 Signs You’re Pushing Way Past Your Workout Limits

Tue, 18 Jan 2022 15:56:00 +0000

At one point or another, we’ve all given in to couch potato syndrome. Sometimes the lure of a comfortable chair, the television blaring your favourite programme and that bag of crisps are too good to turn down. The long term ramifications of a sedentary lifestyle devoid of exercise are well documented. (6) Conversely, exercising excessively—or overtraining—has detrimental effects on your health too.

Highlights

Each individual has their own stress capacity; when one’s training load goes beyond this tipping point, they are considered overreached or overtrained,
Overtraining Syndrome (OTS) is an extreme form of non-functional OR characterised by a longer duration of the decreased performance (over two months) and can be triggered by high-intensity exercise, monotonous training, poor nutrition etc,
Rest and recovery are crucial to any training programme. Muscular glycogen (energy stores) that were depleted during exercise can be replenished and damaged muscle tissue repaired during periods of recuperation.

It’s a misconception that only professional athletes are susceptible to overtraining; anyone can suffer from it. Whether you’re a fitness enthusiast or just embarking on your fitness journey, habits dictate whether you’re likely to experience symptoms of overtraining. If you’re too sore to get out of bed in the morning or have hit the metaphorical wall and can’t train like you used to, you’ve likely overdone it. Here, we present a definitive guide on overtraining, signs to look out for and what you can do to prevent it.

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.

Gut Health: 7 Red Flags to Watch Out For

Fri, 07 Jan 2022 13:58:00 +0000

The gut is often called the second brain, which isn’t surprising considering all the functions in the body it affects. It also houses the enteric nervous system that maintains contact with the brain and central nervous system and helps regulate processes vital to the human body. Our diet, environment, stress levels, amount of exercise, etc., influence the composition of the gut microbiome. Lack of fibre, hydration and exercise, sugary and processed foods, too many antibiotics and emotional or physical stress can negatively impact the gut microbiota. Gut health refers to the balance of microorganisms that inhabit our digestive tract.

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.

Glucose monitoring: Interstitial fluid vs Blood Glucose

Thu, 06 Jan 2022 04:05:00 +0000

Glucose is critical to the healthy functioning of our bodies. Glucose levels naturally oscillate through the course of the day, but it’s the extent of the fluctuation that matters. High glucose variability, or unsteady blood sugar levels, are associated with metabolic dysfunction, diabetes and cardiovascular complications. Both high and low blood glucose levels can be detrimental in the long run. Our glucose levels function as a stream of information that offers insights into our overall health.

Blood Sugar Control: How to follow the Mediterranean Diet

Wed, 05 Jan 2022 16:37:00 +0000

The Mediterranean diet gained ground in the 1950s when it was observed that heart disease was not as prevalent in Mediterranean countries. When it comes to blood-sugar-friendly lifestyle changes and heart health, the Mediterranean diet is all the rage. Let’s look at what makes it uniquely beneficial for blood sugar control and how you can work your dietary plan around it in conjunction with your health professional/nutritionist.

What is the Mediterranean diet?

The Mediterranean diet is a broad term for the traditional eating patterns of people in Greece, Italy and Spain—countries bordering the Mediterranean Sea—and has long been studied for its health benefits (1). However, the Mediterranean diet encompasses within its ambit not merely ingredients but also the processes involved in obtaining, cooking and consuming the foods themselves, as well as the adoption of lifestyle changes such as consuming alcohol in moderation, refraining from smoking and being physically active (2). As Caroline West Passerrello, a spokesperson for the Academy of Nutrition and Dietetics, Chicago, sums it up: ‘A Mediterranean diet is greater than just the foods and is really a way of life.’ (2) It’s a diet rich in plant-based foods like fruits, vegetables, whole grains, beans, herbs, spices and nuts as well as seafood. Olive oil is considered the dominant source of added fat.

Decoding New Research: Your Gut Can Tell How Lonely You Are

Wed, 05 Jan 2022 12:07:00 +0000

Introduction

The gut is usually associated with eating and digestion. We’ve all heard of the phrase ‘feeling gutted’, but new research suggests that there may be more than just metaphorical truth to this. In recent studies, scientists have found evidence that the gut microbiome is not just important for physical and digestive functioning but also has an important link with loneliness, ‘wisdom’ and mental health. In particular, one study carried out by researchers at the University of California, San Diego, has found evidence to show that both loneliness and wisdom (or compassion), are related to gut microbial diversity and composition (1).

Exercises for People with Limited Mobility and Physical Disability

Wed, 05 Jan 2022 10:52:00 +0000

Perhaps your mobility is impaired because of illness, injury, weight issues or a disability. WHO refers to a disability as an impairment of the body or the mind marked by activity limitation and participation restrictions. (12) Maybe you have diabetes, arthritis, cancer, or are frail and afraid of falling. None of these mean that you cannot exercise effectively. There are workouts you can do regardless of your age, physical condition or workout experience. Oftentimes, your workout routine needs to be examined and adjusted (with the help of a medical professional) to what your current needs may be. Some exercises will be easier than others, but any type of exercise can bring benefits into your life.

How to Fuel Efficiently For a Marathon

Tue, 04 Jan 2022 16:44:00 +0000

Introduction

Running a marathon is a challenging task. It requires months of training, a good physical condition, as well as regulating your mind for the big changes that take place in your body over the training and on the day of the actual marathon. Nutrition becomes particularly important as it is the input that allows you to practice steadily and perform well on the day of the race, fueling the nutrients and other physiological changes that the body needs. Hydration and glucose levels, for example, become critical inside the body. On the outside, there are common complaints about nipples chafing, blisters on feet, and burning sensations in quads and shins.

5 Ways blood glucose affects sleep

Tue, 04 Jan 2022 15:39:00 +0000

It is an established fact that sleep plays a critical role in our physical health. The benefits of sleep include everything from improved brain functioning and better mood to enhanced athletic abilities and body-weight maintenance.

With that being said, it is not enough to simply lie down and close your eyes at night. It is actually the quality of sleep that is of utmost importance. In order to reap the best benefits of sleep, you should strive for undisturbed, restorative sleep. There is still much to discover regarding sleep quality; however, many factors have been found to be linked with it.

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.

The Correlation Between Cancer and Blood Sugar

Tue, 28 Dec 2021 10:07:00 +0000

Introduction

“Cancer cells love glucose,” says Rama Natarajan, chair of the Department of Diabetes Complications and Metabolism and an expert in molecular oncology (comprehensive cancer centre, City of Hope). This assertion lends credence to the Warburg effect, identified by Nobel Laureate Otto Warburg and considered a hallmark of cancer. According to this effect, cancer cells devour and metabolize glucose at almost 200 times the usual rate. (19)

The connection between sugar and cancer has been a subject of interest in medical research for a long time. Recent evidence suggests that there is indeed a correlation between hyperglycemia (high blood sugar levels) and some types of cancer. (1)

7 Superfoods to Boost Your Metabolic Health

Fri, 24 Dec 2021 15:13:00 +0000

For some people, superfoods are yet another marketing gimmick that narrows down focus to a few ‘power foods’. For others, they’re the new horizon in making the most out of our daily diet in terms of nutrition, vitamins and minerals. Let’s take a deep dive into seven superfoods and how they interact with our metabolic health to help our digestion, weight management, gut well-being and mental health.

Highlights

Superfoods are plant-based foods that offer maximum nutrition for minimal calories and are usually packed with minerals, antioxidants and vitamins,
Antioxidant molecules found in superfoods can mitigate or decrease the effects of free radicals that are known to cause health problems,
Superfoods are easy to consume and can be added to various foods in a variety of diets with little to no preparation.

What are Metabolic Superfoods?

Superfoods are plant-based foods that offer maximum nutrition for minimal calories and are usually packed with minerals, antioxidants and vitamins. Antioxidants can be defined as natural molecules that neutralise free radicals in the human body. Free radicals can be defined as natural byproducts of energy production that lead to cell damage and accelerate the ageing process.

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.

What is Zone 2 Training and why is it important for Performance and Longevity

Thu, 23 Dec 2021 06:12:00 +0000

When you think about building a better body, it is likely that you imagine yourself in a hardcore training montage, at the end of which you appear resplendent in your perfect form. This only becomes a problem when it translates into you overdoing it at the gym, this can lead to overtraining, ego lifting, permanent injuries, and the eventual drop in motivation. Heart rate zone training brings your attention back to where it should be—the present state of your body. One of the most personalized styles of training, heart rate zones teaches you where you need to improve, and what it would take for you to reach your maximum intensity. And it all starts at Zone 2.

Gut Nutrition: What You Should Know About the Big MACS

Wed, 22 Dec 2021 17:13:00 +0000

Introduction

Did you know that hunter-gatherers have been known to consume 100 gms of fibre a day from seasonal food sources, as opposed to westerners who barely eat about 15 gms of fibre per day? Case in point: the Hazda community residing in Tanzania (one of the world’s last remaining hunter-gatherer communities) whose diet comprises fibre-rich tubers, berries, and wild meat. Studies have found that they have more diverse and richer gut microbiomes than westerners. When we eat, we are also feeding the countless microbes in our gut. Fibre-rich MACs or microbiota accessible carbohydrates are their favoured diet. Let’s explore in more detail what MACs are, how they’re beneficial to our health and how we can incorporate them more into our diets. Research shows that consumption of even a little more than 5g of fibre every day can be conducive to the growth of beneficial Bifidobacterium spp (good bacteria).

Biohacking 101: Cryotherapy

Wed, 22 Dec 2021 00:08:00 +0000

Introduction

Cryotherapy was conceptualised in physical medicine for athlete recovery, sports performance improvement and in the healing of inflammatory and muscular pathologies. As the science around metabolic health, exercise and wellness continues to progress, it has found many other applications. Cryotherapy literally means cold therapy. Let’s examine some of the types, applications, benefits and risks of cryotherapy.

What is cryotherapy?

According to Pharmaceutical Journal, cold analgesia or cryotherapy is defined as the ‘local or general use of low temperatures (close to or below freezing) in medical therapy, or the removal of heat from a body part to relieve pain’. Essentially, the reduction of temperature in one part of the body or throughout the body can have many uses.

7 Deadly Glucose Sins

Fri, 17 Dec 2021 17:12:00 +0000

The body sources glucose primarily through carbohydrate intake. Other ways include the conversion of glycogen to glucose (glycogenolysis)—or breakdown of non-carbohydrate sources to glucose (gluconeogenesis)—that takes place in the liver. Blood glucose provides energy derived from food to the cells in the body.

It may come as a surprise to you, but there are many other factors—unrelated to food or exercise—that impact our blood glucose levels. From longevity to metabolic health, research supports the idea of monitoring and regulating blood sugar levels for a host of reasons. Below, we’ve highlighted some common mistakes that you can look out for and do some course corrections to avoid glucose spikes and crashes.

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.

How to monitor blood glucose levels & fast efficiently

Tue, 14 Dec 2021 10:43:00 +0000

Introduction

Fasting is the buzzword in the nutrition realm but it has been practised by people around the world for centuries. It refers to a willing restriction or restraint on how we consume calories, whether as food or drink and can be immensely beneficial for metabolism, blood sugar levels as well as cardiovascular health.

How can one monitor glucose?

Blood sugar can be observed by checking one’s glucose levels and can be tracked by doing a finger prick test or through a continuous glucose monitor (CGM). CGMs are devices that provide live data to users about their blood sugar levels. Typically, such devices monitor interstitial glucose levels, that is, the glucose levels from the fluids between cells, through a sensor.

How to Monitor Blood Glucose Levels & Fast Efficiently

Tue, 14 Dec 2021 10:40:00 +0000

Introduction

How can one monitor glucose?

How does Testosterone affect Blood Glucose levels?

Tue, 14 Dec 2021 05:12:00 +0000

Testosterone and blood glucose levels go hand in hand in your body. Studies reveal that men with low testosterone are at a higher risk of developing type 2 diabetes at later stages in life. Beyond its role as a sex hormone, the regulation of testosterone levels has been connected with other health conditions like metabolic syndrome and being overweight. The scientific community is trying to unravel the ways in which testosterone impacts the overall well-being of men.

What is Thermotherapy and its benefits

Mon, 13 Dec 2021 11:52:00 +0000

According to the Pharmaceutical Journal, thermotherapy is defined as the application of any substance to the body that increases tissue temperature. Heat therapy, or thermotherapy, can refer to any method of applying warmth to the body, either in one particular area or over the entire body. Most commonly, thermotherapy is used in case of injuries or for pain relief, though it could also have other uses or medical benefits as heat widens blood vessels, and increases blood flow to the skin.

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.

Sleeping Metabolic Rate: Burning Calories While You Sleep

Sat, 11 Dec 2021 11:31:00 +0000

Here’s a fun fact. On average, you burn around 50 calories per hour while sleeping.

Even when you’re sleeping, your body is still using energy. Your sleeping metabolic rate (SMR) refers to the rate at which your body is burning calories while you sleep.

In this article, you’ll learn about the surprising relationship between sleep and metabolism.

Your body never stops going. Even when you’re relaxing on the couch or just scrolling through social media, your body is working behind the scenes.

The impact of adrenaline on blood glucose

Thu, 09 Dec 2021 05:17:00 +0000

Adrenaline (also known as epinephrine) is a hormone released during stress that raises blood sugar levels. It does this by stimulating the liver to break down glycogen into glucose (glycogenolysis) and release it into the bloodstream, providing quick energy for a “fight or flight” response.

The human body is designed to constantly return to its equilibrium, or ideal state, known as homeostasis.

This is done with the help of hormones present in the body’s endocrine system, which regulates the functioning of the body to bring it back to its original, balanced state.

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.

Mental Health Gyms: What it really means to be mentally fit

Mon, 06 Dec 2021 07:28:00 +0000

Introduction

The COVID-19 pandemic has accelerated a mental health crisis across the world; the WHO stated that 264 million people across the globe are suffering from depression alone, and more from other mental illnesses. People have been afraid of catching the coronavirus. Unemployment, disconnection from enjoyable activities and social interaction have also been major stressors during this time. Research suggests that close to 40% of US adults reported struggling with a form of mental illness, such as anxiety and depression, increased substance abuse, stress-related symptoms, and suicidal tendencies. The Kaiser Family Foundation has stated that 4 in 10 adults reported symptoms of depression or anxiety disorder during the pandemic, up from 1 in 10 in 2019.

The Role of Gratitude in Mental Health

Wed, 01 Dec 2021 11:44:00 +0000

Rewiring the brain: The Role of Gratitude in Mental Health

To most of us, the word ‘gratitude’ may sound empty and wrung out from overuse, thanks to celebrities and self-help gurus who have watered it down to a hashtag. But is there actual science behind the practice of gratitude and its impact on mental health? Let’s refresh our understanding of the word through a psychological lens before we get to the research.

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.

Men’s Health Month: Seven Facts You Should Know About Testicular Cancer

Fri, 26 Nov 2021 13:55:00 +0000

Introduction

As we get to the second half of November, let’s talk about men’s health problems. The most common ailments young men have are prostate and testicular cancers and mental health issues, among others. Testicular cancer is an illness that has gained significant traction over the past few years. Here’s what you should look out for to stay vigilant against it.

What is testicular cancer?

Metabolic Encephalopathies

Mon, 22 Nov 2021 14:48:00 +0000

The brain is the control centre of the human body. Our brains contain a network of approximately 100 billion neurons linked to each other by trillions of connections called synapses. In conjunction with the spinal cord, commonly referred to as the ‘information highway’, it forms the central nervous system (CNS). The CNS is responsible for transporting messages to and from all parts of the body.

The brain processes our thoughts and information about our environment and controls voluntary and involuntary functions. To perform this heavy lifting, itn needs an uninterrupted supply of nutrients to feed billions of cells that make up the CNS. In fact, our brains comprise just 2% body mass, but consume 20% of cellular oxygen and receive 15% cardiac output. Glucose is the major oxidative fuel of the brain. Thus, proper brain function is closely tied to metabolism and metabolic health.

Cinnamon and Blood Glucose Levels

Fri, 19 Nov 2021 17:50:00 +0000

When it comes to herbs and spices like cinnamon, the internet can get feverish with dietary recommendations. But what does the research say? Would adding cinnamon to your diet have an impact on your blood glucose levels? Let’s take a look.

How does the body process blood glucose?

Glucose is also known as blood sugar . Our body depends on glucose to keep its mechanisms functioning efficiently, giving us the energy to go about our day-to-day activities. Our glucose levels often go unnoticed when they are at their ideal levels. However, when they stray from recommended boundaries, our normal functioning is affected. Glucose is a simple sugar, making it a monosaccharide, a subcategory of carbohydrates. It consists of only one sugar. In addition to fat, glucose is the preferred source of fuel for the body, in the form of carbohydrates. Bread, fruits, vegetables and milk are good sources of glucose. There is a complex system in place for keeping glucose within a healthy range, metabolising it into fuel or storing it for later use. Insulin plays a crucial role in this process.

Activity fueling score: Everything you need to know

Thu, 18 Nov 2021 14:25:00 +0000

The human body provides energy through a combination of carbohydrates and fat-based fuels. High-intensity workouts rely dominantly on carb-based sources while the body depends more on stored fat during long, slow burn exercise.

Highlights

The fueling score signifies how well-fueled you were during your activity window and ranges from 0 to 10 on a scale. The higher your fueling score, the more optimally fueled you were during your activity,
There are three Glucose Zones are: Overfueled [> 140 mg/dL] ,Optimal zones [80-140 mg/dL] (Superset of High & Low intensity) & Underfueled [< 80 mg/dL],
When the figures are high for the fueling score and slope, it’s an indication that you were able to maintain appropriate glucose levels during your workout.

Pre-exercise glucose intake and suitable feeding strategies ensure that your body is equipped with the right amount of glucose to sustain your dream performance through the session.

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.

Metabolic Flexibility & Metabolic Health

Wed, 10 Nov 2021 15:19:00 +0000

Introduction

Metabolic flexibility is the body’s ability to process fuel from either source of energy—fat or glucose. When this ability is impaired from poor health or genes, it can cause metabolic inflexibility, a condition typically characterised by the burning of glucose over fats. To measure if fat is being burned, it is prudent to observe glucose and ketone levels. Metabolic flexibility also supports athletic performance, and can be a precondition to diabetes, insulin resistance or obesity. It can also be genetically inherited. Metabolic flexibility can be improved by fasting (which nudges the body to burn fat, consuming more protein and maintaining good health through effective and frequent exercise.

Your Body Temperature and Metabolic Health

Wed, 10 Nov 2021 14:16:00 +0000

Some of the innate measurable parameters that provide key insights into different aspects of our health are known asbiomarkers . Health professionals can make informed decisions regarding the health of patients by analysing individual biomarkers to identify the prevalence of or susceptibility to a particular disease, and its causes and effects. It is crucial for individuals to track their biomarkers to maintain an optimal lifestyle.

Body temperature is one of the most basic biomarkers linked with various aspects of our health, including metabolic health, sleep, stress and almost every other bodily function. Body temperature has long been recognised as a key indicator of health; it is easy to measure and can vary depending on a number of factors. It can also provide a lot of information about our health.

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).

Role of Diet in metabolic syndrome

Tue, 02 Nov 2021 18:12:00 +0000

Research suggests that metabolic syndrome, also known as syndrome X, marked by abdominal obesity, insulin resistance, hypertension, and hyperlipidemia is a non-communicable disease (NCD) that has become a major health hazard of the modern world. But the great news is that you can mitigate this risk or even reverse the condition by making changes to your diet and lifestyle.

What is metabolic syndrome?

Metabolic syndrome refers to a cluster of conditions that occur simultaneously, elevating your risk of heart disease, stroke and type 2 diabetes. These conditions include increased blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol or triglyceride levels.

A Primer on Circadian Diet

Tue, 02 Nov 2021 17:40:00 +0000

A circadian rhythm or circadian cycle, refers to an internal process that modulates the sleep–wake cycle and recurs roughly every 24 hours. This piece delves into how consuming food in alignment with the circadian rhythm can enhance metabolic health.

What is the Circadian Rhythm Diet?

The circadian rhythm diet is essentially time-restricted eating in which you eat within a certain time frame, generally during daylight hours, and fast the rest of the time. Our circadian rhythms are influenced by light and dark, which tells our body when it’s time to wake and when it’s time to sleep. It is said that nearly every tissue and organ in our body is regulated by a biological clock, with a master clock located in our brain called suprachiasmatic nucleus, or SCN (explained in detail further), keeping all the other clocks in sync and on schedule. There is, however, one interesting thing to note about this system. Food actually overrides the clocks in all of our peripheral tissues. It doesn’t affect the brain tissue. The brain keeps going with the sun, but the clocks in the body are actually more controlled by the food that we eat. Food can un-synchronise the clock in your head from the clocks in your body and when they’re not talking well to each other, you don’t get optimal responses (from the body). (13 )

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.

EPOC: Burn Calories even after Leaving Gym

Tue, 02 Nov 2021 10:53:00 +0000

Your body continues to burn calories even after you’re done exercising. This process is called excess post-exercise oxygen consumption (EPOC), also known as the “afterburn effect.”

Let’s understand how it ties into the process of metabolism, specifically the aerobic and anaerobic pathways, and how it benefits your body.

Highlights

Adenosine triphosphate (ATP) is produced either with oxygen using the aerobic pathways or without oxygen relying on the anaerobic pathways,
The body stores energy as fat for efficiency. It essentially responds to excess post-exercise oxygen consumption (EPOC) by freeing up fatty acids in the bloodstream.

ATP Production: Aerobic and Anaerobic Pathways

Metabolism is a series of chemical processes that take place in each cell, transforming the calories we eat into fuel to keep us alive.

Does Dehydration affect one's Metabolism?

Tue, 02 Nov 2021 10:52:00 +0000

Water makes up over half of your body weight 50 to 60 percent in women and 60 to 65 percent in men. Since water is involved in almost every biological function in the body, it is no surprise that consuming sufficient amounts of water is the first step in ensuring that your metabolism works at an optimal level.

Let’s understand the role of cellular hydration in our metabolic health.

Common Traits of Blue Zones

Tue, 02 Nov 2021 10:35:00 +0000

Blue zones are geographic regions of the world where some of the oldest people are known to reside. They have the highest concentration of centenarians and supercentenarians on earth. Epidemiologist Gianni Pes and demographer Michel Poulain first identified blue zones while conducting a study on mortality in Sardinia, Italy. They drew blue concentric circles on a map, highlighting areas associated with longevity. In collaboration with National Geographic, they went on to identify four more blue zones across the globe. In this piece we will uncover the secrets behind the longevity of the residents of these blue zones.

Metabolic phenotypes in Obesity

Tue, 02 Nov 2021 10:12:00 +0000

According to WHO , overweight and obesity are defined as abnormal or excessive fat accumulation that presents a risk to health. A body mass index (BMI) over 25 is considered overweight, and over 30 is regarded obese. The issue has grown to epidemic proportions, with over 4 million people dying each year as a result of being overweight or obese in 2017, according to the global burden of disease. Rates of overweight and obesity continue to grow in adults and children. From 1975 to 2016, the prevalence of overweight or obese children and adolescents aged 5–19 years increased more than four-fold from 4% to 18% globally. Body mass index (BMI) is a calculation that takes a person’s weight and height into account to measure body size. In adults, obesity is defined as having a BMI of 30.0 or more , according to the Centers for Disease Control and Prevention (CDC). Obesity is associated with a higher risk for serious diseases, such as type 2 diabetes, heart disease, and cancer.

Nocturnal Hypoglycemia: Symptoms and prevention

Tue, 02 Nov 2021 05:45:00 +0000

Here’s a scenario we would like you to assume. Your alarm didn’t go off and you woke up late. You skipped your breakfast and rushed to your workplace. As soon as you entered the office you got stuck in a long meeting that went past the lunch hour. It is now 4 p.m. and suddenly you start feeling a little bit dizzy. You haven’t eaten anything since your dinner last night and your body is starving. What you are experiencing is hypoglycemia. Luckily for you, a colleague offers you a protein bar and upon eating it you may have felt much better.

Melatonin & Metabolic Health

Wed, 27 Oct 2021 11:31:00 +0000

Getting an adequate amount of quality sleep is among the pillars of metabolic health. Most of us have similar sleep-wake cycles, regulated by a part of our brain called the suprachiasmatic nucleus (SCN for short). Located in the hypothalamus, SCN is considered the body’s timekeeper from its position just above the crossing for optic nerves. At night, a lack of light produces melatonin, a hormone that causes us to feel sleepy. Melatonin also impacts daily bodily activities related to a smooth metabolism that can balance between energy needs and body weight regulation.

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.

Serotonin Imbalance & Metabolic Health

Wed, 27 Oct 2021 10:38:00 +0000

Serotonin is hailed as the ‘happy hormone.’ It enables communication of our brain cells with other nervous system cells and modulates our mood. It is conducive to our feeling of well-being and also plays a role in regulating metabolic health. Serotonin falls under a category of messengers called neurotransmitters.

Neurotransmitters: Chemical Messengers

Neurotransmitters are often referred to as the body’s chemical messengers. They are the molecules used by the nervous system to transmit messages between neurons, or from neurons to muscles. Communication between two neurons happens in the synaptic cleft (the small gap between the synapses of neurons). Here, electrical signals that have travelled along the axon are briefly converted into chemical ones through the release of neurotransmitters, causing a specific response in the receiving neuron.

Immunometabolism 101: What is it and why is it important to you?

Tue, 26 Oct 2021 15:30:00 +0000

Immunometabolism examines the interplay between immunology and metabolism, our life force. In this article, we’re going to take a look at what immunometabolism is and why it’s important to you. But before we start to peel back the layers on that, let’s go over some basic concepts first that’ll make understanding immunometabolism a lot easier.

For starters, what is your immunity?

Immunity refers to your body’s ability to fight off toxins that can lead to disease. The parameters of immunity consist of various factors in your blood and in your cells. Every single cell that makes up your immune system comes from bone marrow. Your cells flow throughout your bloodstream, can be found in locations like your spleen or lymph nodes, or disseminated throughout other parts of your body. There are three main types of immunity.

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 ).

Metabolism, Inflammation, & How They Interact

Fri, 15 Oct 2021 13:06:00 +0000

What is metabolism?

Metabolism is a series of life-sustaining chemical processes in each cell transforming the calories we eat into fuel to keep us alive.

Simply put, metabolism takes place when the calories for dietary consumption combine with oxygen to release energy. (9) In addition, it extracts complementary elements, called endogenous metabolites to use these nutrients as energy effectively. For example, metabolism turns dietary fibre into short chain fatty acids (SCFAs), an essential component for liver function. (8)

What does it mean to speed up your metabolism?

Fri, 15 Oct 2021 12:31:00 +0000

What is metabolism?

Metabolism is commonly defined as “the sum total of chemical reactions in living cells that keep an organism alive.” It often refers to the processes by which organisms extract energy and nutrients from food, break down sugars and fats to extract energy, synthesize proteins, and regulate the flow of this information.

Metabolic rate, or Resting metabolic rate (RMR) is a measurement of how much energy (calories) the body burns while performing basic functions when you are at complete rest—for instance, while you’re laying in bed or watching television. Basal metabolic rate (BMR) is the amount of energy per unit of time a person needs to keep the body functioning. These two measurements are often used interchangeably, but they are slightly different. This means that metabolism is how quickly your body burns food for fuel. But it also helps your body to carry out various essential functions—storing and burning fat, regulating sugar levels and keeping your neurons healthy. The resting metabolic rate accounts for about 60-75% of the daily calorie expenditure by individuals. For men, the average BMR range is between 1600 to 2000 kCals per day (or 7100 kilojoules per day), while for women it is between 1300 to 1550 kCals per day (or 5900 kilojoules per day). It is influenced by several factors, such as weight, height, age, gender, etc., but generally declines by 1-2% each year as you get older.

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.

Beating Insulin Resistance: HIIT vs Mild Cardio

Sat, 09 Oct 2021 14:18:00 +0000

Introduction

Do you ever wonder why your blood sugar falls or rises after some workouts? The answer may lie in your insulin response. Let’s find out how high-intensity interval training (HIIT) and milder exercises interact with the MVP of the blood glucose bastion - insulin.

A primer on insulin resistance and sensitivity

Insulin is the hormone used by our cells to absorb glucose from the bloodstream. It maintains balanced blood sugar levels over time. Insulin sensitivity is a measure of how sensitive one’s cells are to the hormone. A low level of insulin sensitivity would point to a lack of efficient use of the hormone in one’s body and cells. A high level, on the other hand, would indicate efficient use. Certain lifestyle changes can improve or alter insulin sensitivity. (2) The opposite of insulin sensitivity is insulin resistance.

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?

How meal timings affect sleep quality

Sat, 02 Oct 2021 04:41:00 +0000

Evidence from a John Hopkins study suggests that your brain is as active when asleep as it is when awake. So what really is going on when you get some shut-eye?

Highlights

The quantity and quality of sleep vary based on what meals you consume and when you consume them,
When people are more tired during the day, they end up eating more throughout the day, which adds to their weight over time,
Food consumed closer to the sleeping period, such as dinner and a late-night snack, have been known to negatively impact sleep quality.

While the research is in the preliminary stages and sleep continues to remain a mystery, studies show that sleep re-energizes the body’s cells, supports learning and memory, and clears waste from the brain. It even plays a key role in regulating mood, appetite, and libido. One of the ways that the quantity and the quality of sleep varies is through what meals you consume and when you consume them. A study published in 2012 in The Journal of Clinical Endocrinology & Metabolism found that when people are more tired during the day, they end up eating more, which adds to their weight over time.

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.

Eating Like Your Ancestors: Does it Make or Break Your Metabolism?

Mon, 20 Sep 2021 11:25:00 +0000

Have you ever wondered what the most dominantly produced crop in the world is? It’s wheat, and the reason behind its superiority is more complex than you think.

Wheat comes from a tribe of grasses called Triticeae, which also includes barley, rye, and some important wild grasses, among others. The seeds of these grasses were attractive as a flavour to primitive humans. The early diversification of the group took place at a location known as the ‘Fertile Crescent’.

How Alcohol Affects Your Blood Glucose Levels

Mon, 20 Sep 2021 11:24:00 +0000

The mention of alcohol almost always elicits a conflicting reaction. Add the debate surrounding sugary drinks and calorie counting to the mix and it becomes much more complicated.

It is commonly believed that any alcohol, in any quantity, is out of bounds, especially if one is insulin-resistant. It is also frequently stated that all alcohol has fewer calories than sugary drinks and can therefore be consumed in varying amounts.

Both these notions are far from the truth—let’s explore how and why.

Does Serotonin play a leading role in metabolism?

Wed, 15 Sep 2021 05:48:00 +0000

Serotonin, known as one of the happy hormones, plays an important role in regulating mood, digestion, appetite, sleep, learning ability, and memory. This mood-stabilizing hormone also functions as a neurotransmitter in the nervous system, transmitting signals from one area of the brain to another. If the brain produces too much serotonin, it could lead to excessive nerve cell activity. Too little serotonin, on the other hand, can lead to depression and anxiety.

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.

You Snooze,You Don’t Lose: How Sleep Enhances Memory

Fri, 27 Aug 2021 12:09:00 +0000

“Have some almonds to sharpen your memory” or “Play these brain games to improve your memory” are some phrases we’ve often heard. Now, what if I tell you that improving your memory could be as easy as sleeping? And, no, I don’t mean that figuratively. Sleep is instrumental in the transfer and consolidation of memories in the cortex.

Our health, vitality and mental faculties are extremely dependent on sleep, so it comes as no surprise that sleep influences memory and plasticity too. Scientists began to research sleep patterns in the 18th century. In 1729, Jean Jacques d’Ortuous de Marian researched the circadian rhythms of plants, rousing interest in human sleep. The interrelationship between sleep and memory has been studied as early as the 19th Century. In 1801, British psychologist David Hartley inferred that during the rapid eye movement (REM) periods of sleep, dreaming modified the associative memory links within the brain. The first systematic studies on sleep and memory conducted in 1924 by Jenkins & Dallenbach showed that retention was better after a night of sleep than that following a night of staying awake. In the consequent years, optimal sleep and its mentally restorative effects became rich subjects for scientists to mine. Memory is essentially a cognitive process that enables the encoding, storage and retrieval of information. Memory storage is like an elaborate and sophisticated filtration process.

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.

While You Were Sleeping: Science of Dreamscapes

Sun, 01 Aug 2021 14:46:00 +0000

“For in dreams, we enter a world that is entirely our own. Let them swim in the deepest ocean, or glide over the highest cloud”, are the immortal words of Albus Dumbledore. In dreams, we enter a world constructed by our subconscious, from the things we see, the things that move us, and the things we feel. Dreams are like fingerprints, utterly unique to each individual, transporting us to the mythopoetic realms that hold profound insights about us. The befuddling, enigmatic, scary and sparkling images, thoughts and feelings that transpire when we are asleep are considered dreams. While visual imagery dominates our dreams, visually impaired people tend to dream in the sensory language of sound, taste, and smell (Meaidi, A., Jennum, P., Ptito, M., & Kupers, R. 2014).

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.

High Functioning Anxiety: Effect on Creativity

Tue, 22 Jun 2021 06:05:00 +0000

Anxiety is a natural stress response. We’ve all been in situations that cause us to worry, stress, or fear a particular outcome. That fretful feeling before an exam or a job interview or a big presentation, the jittery sensation before undertaking a risky task or manoeuvre, or the chill down our spines worrying for our safety. Well, these are a few examples of High Functioning Anxiety.

Highlights

What is high functioning anxiety and ways to overcome it,
What are the symptoms and causes of high functioning anxiety?,
Anxiety and its relationship with creativity.

While anxiety is a part and parcel of life, helping us through stressful situations by giving us a jolt of adrenaline , making us cautious or apprehensive, or even preparing the fight or flight response to kick in, prolonged anxiety which is a constant for any situation, and hinders our actions and creativity, are definite signs of anxiety disorder, which is clinical. Anxiety is unpleasant, no doubt about that, but it’s a normal response and may spur us to work harder and smarter when it does not interfere with our daily routine.

How to go beyond a Plateau

Fri, 18 Jun 2021 11:02:00 +0000

When you are working out every week for a considerable period, you tend to experience hitting a wall at some point. Your routine which helped you get to where you want to be and your nutrition among other factors doesn’t work anymore. It doesn’t give you the results that you were previously getting, that’s when you know that you have hit a plateau .

The stalled results may have been caused by a variety of factors, it generally means that your body has found a way to adapt to the physical stimulus you were giving it. To experience continuous progress, it is essential to expand the physical and mental limits that you have set for yourself.

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.

How Radical acceptance can help you Heal

Mon, 07 Jun 2021 04:30:00 +0000

Highlights

What is Radical Acceptance and how does it work?,
Why Radical Acceptance offers us a better perspective on life,
Steps to practice and inculcate Radical Acceptance.

As you go through life, with all its ups and downs, how far do you get before you come to the realization that life involves hardships and suffering? Pain is a part and parcel of life, there is no denying that. It might seem bleak, but it definitely isn’t. For every sunset, there is a sunrise, and the sooner we accept this fact of life, the better we are prepared to face reality and not be fazed.

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.

Calories: The Burning Question

Mon, 31 May 2021 06:07:00 +0000

Everyone understands that calories are talked about whenever the conversation is about food or exercise. But what are calories?

According to Britannica , the calorie was originally defined as the amount of heat required at a pressure of 1 standard atmosphere to raise the temperature of 1 gram of water to 1° Celsius. When people are talking about calories while referring to food, they are usually talking about the amount of ‘kilocalories’ any food item has, which is listed on nutrition labels. The unit of measurement used is 1 large kilocalorie, the equivalent of 1,000 small calories.

Naps: The Best Productivity Tool

Wed, 26 May 2021 14:37:00 +0000

Have you heard of the wild phenomena called “the afternoon naps”? Have you heard tales of people telling you it is the best part of their day? How they await that sweet siesta right after lunch? Then you’re definitely not alone! Napping is a cross-cultural phenomenon, and in our modern world, when life can get exhausting, napping is required more than ever to help us recharge and relax.

Read next: The power of naps explained

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.

Toxic Positivity and how it affects your mental Health

Wed, 19 May 2021 03:35:00 +0000

“This too shall pass!” “It will all be fine”, “Don’t worry about it!” Do these phrases sound familiar? We’ve heard them numerous times, from friends and family, whenever we’ve gone through a difficult time. Although they are well-intentioned, this kind of over the top positivity, according to mental health experts, is detrimental to mental health.

What is Toxic Positivity?

Toxic Positivity is the belief that we should only focus on positive emotions or the positive aspects of life. While having a positive outlook towards life is good for our mental well-being, life isn’t always positive. Everyone deals with their fair share of painful experiences. While these emotions are hard to process, often unpleasant to deal with, the need for them to be addressed with all honesty is of vital importance. Having a false notion of excessive positivity does not address the situation at hand, but merely ignores it by making light of the situation. Heather Monroe, a clinical social worker at Newport Institute, says that the problem with toxic positivity is that it oversimplifies the human brain, and how we process information, thereby, being detrimental to mental well-being.

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.

Authors & Hosts

Mon, 01 Jan 0001 00:00:00 +0000

The people behind the Ultrahuman blog and podcast — clinicians, researchers, and writers translating the science of metabolic health, performance, and longevity into practical insight.