Obsessed with the pursuit of happiness? Be cautious — overthinking about it might affect happiness. While it is important to strive for happiness, constant obsession, overthinking, and concerns about one’s happiness can affect well-being, a study revealed.
People who value happiness highly are often found to be less happy. To understand why, researchers of the latest study looked at two aspects of valuing happiness. The first is how strongly someone views happiness as a key goal, which measures the aspiration to happiness. The second is how much they worry about their current happiness, which indicates concern about happiness.
The researchers then tested their hypothesis using three experiments conducted on a large sample size involving more than 1,800 participants. The sample involved participants from Yale University students, community members from Denver and Berkeley, California, and online studies with participants from the United States and Canada. They were assessed on their beliefs about happiness and tested for psychological well-being and depressive symptoms.
The results showed that unlike previously thought, the pursuit of happiness is generally harmless. However, being overly concerned about current happiness can lead to negative feelings about happiness, which can reduce overall life satisfaction, psychological well-being, and a greater chance of depressive symptoms.
“These findings suggest that highly valuing happiness is not inherently problematic; however, concern and judgment about one’s happiness can undermine it,” the researchers wrote in the study in the journal Emotion.
The researchers also noted that worrying about one’s happiness was linked to greater negativity about positive events.
“Thinking too much about one’s own level of happiness could be related to fears about not measuring up or not being as happy as other people. Having high expectations for one’s happiness can be detrimental because it makes it more difficult to achieve the level of happiness that we are expecting from a positive event,” lead researcher Felicia Zerwas said in a news release.
“There are plenty of societal pressures, at least within the United States, which encourage the fallacy that people must feel happy all of the time to achieve greater well-being. Overall, allowing yourself to experience your emotions, whether they are positive or negative, with an accepting attitude could be a useful tool for pursuing happiness and increasing well-being,” Zerwas said.
If you have a passion for cooking and dream of a culinary career, studying abroad can be a transformative experience. Beyond diverse cuisines and techniques, it offers a unique cultural immersion, enriching your culinary perspective. Here, we explore five of the best countries to study culinary arts abroad, each offering distinct advantages and opportunities for aspiring chefs.
Why Study Culinary Arts Abroad?
Studying culinary arts abroad offers numerous benefits that can significantly build your career. Firstly, it provides cultural immersion. You’ll experience diverse culinary traditions and techniques firsthand, expanding your repertoire and creativity in the kitchen. Additionally, studying abroad often means learning from world-renowned chefs and institutions, which can provide a competitive edge in the job market. According to a 2023 report by the World Association of Chefs’ Societies, chefs with international training are 30% more likely to secure top positions in the culinary industry.
1. France
Why Study in France?
France is often considered the culinary capital of the world, and for good reason. The country boasts a rich gastronomic heritage, with a focus on technique, precision, and artistry. French cuisine has influenced culinary traditions worldwide, making it an ideal place for aspiring chefs to improve their skills.
Top Culinary Schools
Le Cordon Bleu, Paris: Known for its rigorous training and prestigious reputation, Le Cordon Bleu offers a variety of programs in cuisine, pastry, and wine.
Ecole Ducasse: Founded by the legendary chef Alain Ducasse, this institution focuses on both culinary arts and entrepreneurship, preparing students for different career paths.
Programs and Opportunities
France offers a variety of programs ranging from short courses to full degrees in culinary arts. Many even include internships at top restaurants, giving you invaluable hands-on experience. According to a 2023 report by the French Ministry of Education, over 70% of culinary students in France find employment within six months of graduation.
Cultural Experience
Living in France allows you to immerse yourself in a culture that takes food seriously. From local markets to Michelin-starred restaurants, the culinary practice in France is broad and rich. This exposure helps you understand the importance of ingredients, techniques, and presentation in French cuisine.
2. Italy
Why Study in Italy?
Italy is another top destination for culinary arts education. Known for its regional diversity in cuisine, studying in Italy offers a comprehensive understanding of Italian culinary traditions. Cities like Florence, Rome, and Bologna are renowned for their culinary schools and thriving food culture.
Top Culinary Schools
ALMA – The International School of Italian Cuisine: Located in Parma, ALMA offers comprehensive programs that cover all aspects of Italian cuisine, from pasta making to wine pairing.
Italian culinary schools offer a range of programs, from short courses in pasta making to full degrees in culinary arts. According to a 2024 study by the Italian Ministry of Education, 65% of culinary graduates in Italy secure jobs within three months of completing their studies.
Cultural Experience
Italy’s culinary culture is deeply rooted in its history and traditions. Studying here allows you to experience the local food markets, vineyards, and traditional cooking methods. This cultural immersion is important for anyone looking to specialize in Italian cuisine.
3. Japan
Why Study in Japan?
Japan has a unique blend of traditional and modern culinary arts. Known for its precision and attention to detail, Japanese cuisine is a perfect study for those interested in mastering the art of sushi, ramen, and kaiseki.
Top Culinary Schools
Tokyo Sushi Academy: Specializing in sushi and Japanese cuisine, this academy offers intensive programs for beginners and experienced chefs.
Le Cordon Bleu Tokyo: This branch of the renowned French culinary school provides courses in both Japanese and French cuisine, offering a unique cross-cultural experience.
Programs and Opportunities
Japanese culinary schools offer specialized programs in various aspects of their cuisine. According to a 2023 report by the Japanese Ministry of Education, 80% of culinary students in Japan find employment within six months of graduation.
Cultural Experience
Studying in Japan provides an opportunity to immerse yourself in a culture that values precision and aesthetics in food preparation. From bustling fish markets to serene tea ceremonies, the cultural experience is enriching and educational.
4. Thailand
Why Study in Thailand?
Thailand is known for its colorful and flavorful cuisine. Studying here provides an opportunity to learn about the intricate balance of flavors and the use of fresh ingredients that define Thai cuisine.
Top Culinary Schools
Blue Elephant Cooking School: Located in Bangkok, this school offers a range of programs from short courses to professional chef training.
Le Cordon Bleu Dusit: This branch of the famous culinary school provides comprehensive programs in Thai and international cuisine.
Programs and Opportunities
Thai culinary schools offer a range of programs, from short courses in street food to full degrees in culinary arts. According to a 2024 study by the Thai Ministry of Education, 75% of culinary graduates in Thailand find employment within three months of completing their studies.
Cultural Experience
Living in Thailand allows you to experience the local food markets, street food culture, and traditional cooking methods. This cultural engagement is essential for anyone looking to specialize in Thai cuisine.
5. Spain
Why Study in Spain?
Spain provides a unique experience with its diverse regional cuisines. Known for its tapas, paella, and innovative culinary techniques, Spain is a great place to study culinary arts.
Top Culinary Schools
Basque Culinary Center: Located in San Sebastián, this prestigious institution offers undergraduate and postgraduate programs in culinary arts and gastronomy.
Le Cordon Bleu Madrid: This branch of the famous culinary school provides a range of programs in Spanish and international cuisine.
Programs and Opportunities
Spanish culinary schools offer a variety of programs, from short courses in tapas making to full degrees in culinary arts. According to a 2023 report by the Spanish Ministry of Education, 68% of culinary graduates in Spain secure jobs within six months of completing their studies.
Cultural Experience
Studying in Spain provides an opportunity to engulf yourself in a culture that values social dining and innovative culinary techniques. From local food markets to Michelin-starred restaurants, the culinary practice in Spain is diverse and exciting.
Conclusion
Choosing the right country to study culinary arts can significantly impact your career. Each of these countries offers unique opportunities to learn from the best, gain hands-on experience, and immerse yourself in rich culinary traditions. Whether you dream of mastering French pastries, perfecting Italian pasta, or exploring Japanese sushi, studying abroad can help you turn your passion into a rewarding career.
Explore these top culinary destinations, to develop your skills, gain invaluable experience, and launch a successful culinary career.
Pain that involves more than just one joint is called polyarticular joint pain. A joint may simply be painful (arthralgia) or may also be inflamed (arthritis).
True joint pain (arthralgia) may or not be accompanied by joint inflammation (arthritis). The most common symptom of joint inflammation is pain. Inflamed joints may also be warm and swollen, and less often the overlying skin may be red. Arthritis may involve only joints of the limbs or also joints of the central part of the skeleton, such as the spine or pelvis. Pain may occur only when a joint is moved or may be present at rest. Other symptoms, such as rash, fever, eye pain, or mouth sores, may be present depending on the cause of the joint pain.
Different disorders tend to affect different numbers of joints. Because of this, doctors consider different causes of pain when the pain affects one joint (see Joint Pain: Single Joint) than when it affects more than one joint. When multiple joints are involved, some disorders are more likely to affect the same joint on both sides of the body (for example, both knees or both hands) than other disorders. This is termed symmetric arthritis. Also, in some disorders, an attack of arthritis remains in the same joints throughout the attack. In other disorders, the arthritis moves from joint to joint (migratory arthritis).
Causes of Pain in Many Joints
In most cases, the cause of pain originating inside multiple joints is arthritis. Disorders that cause arthritis may differ from each other in certain tendencies, such as the following:
How many and which joints they usually involve
Whether the central part of the skeleton, such as the spine or pelvis, is typically involved
Whether arthritis is sudden (acute) or longstanding (chronic)
Acute arthritis affecting multiple joints is most often due to
Chronic arthritis affecting multiple joints is most often due to
Some chronic inflammatory disorders can affect the spine as well as the limb joints (called the peripheral joints). Some affect certain parts of the spine more frequently. For example, ankylosing spondylitis more commonly affects the lower (lumbar) part of the spine, whereas rheumatoid arthritis more typically affects the upper (cervical) part of the spine in the neck.
The most common disorders outside the joints that cause pain around the joints are
Bursitis and tendinitis often result from injury, usually affecting only one joint. However, certain disorders cause bursitis or tendinitis in many joints.
Evaluation of Pain in Many Joints
In evaluating joint pain, doctors first try to decide whether joint pain is caused by a disorder of the joints or a serious bodywide (systemic) illness. Serious bodywide disorders may need specific immediate treatment. The following information can help people decide when to see a doctor and know what to expect during the evaluation.
In people with pain in more than one joint, symptoms that should prompt rapid evaluation include
Joint swelling, warmth, and redness
New skin rashes, spots, purple blotches, or nail pitting
Sores in the mouth or nose or on the genitals
Chest pain, shortness of breath, or new or severe cough
Abdominal pain
Fever, sweats, weight loss, or chills
Eye redness or pain
People with warning signs should see a doctor right away. People without warning signs should call a doctor. The doctor decides how quickly they need to be seen based on the severity and location of pain, whether joints are swollen, whether the cause has been diagnosed previously, and other factors. Typically, a delay of several days or so is not harmful for people without warning signs.
Doctors first ask questions about the person’s symptoms and medical history. Then they do a physical examination. What doctors find during the history and physical examination often suggests a cause for joint pain and guides the tests that may need to be done (see table Some Causes and Features of Pain in More Than One Joint).
Doctors ask about pain severity, onset (sudden or gradual), how symptoms vary over time, and what increases or decreases pain (for example, rest or movement or time of day when the symptoms worsen or abate). They ask about joint stiffness and swelling, previously diagnosed joint disorders, and risk of exposure to sexually transmitted infections and Lyme disease.
Doctors then do a complete physical examination. They check all joints (including those of the spine) for swelling, redness, warmth, tenderness, and noises that are made when the joints are moved (called crepitus). The joints are moved through their full range of motion, first by the person without assistance (called active range of motion) and then by the doctor (called passive range of motion). This examination helps determine which structure is causing the pain and if inflammation is present. They also check the eyes, mouth, nose, and genital area for sores or other signs of inflammation. The skin is examined for rashes. Lymph nodes are felt and the lungs and heart examined. Doctors usually test function of the nervous system so that they can detect disorders of the muscles or nerves.
Some findings give helpful clues as to the cause. For example, if the tenderness is around the joint but not over the joint, bursitis or tendinitis is likely the cause. If tenderness is present in many areas besides the joints, fibromyalgia is possible. If the spine is tender as well as the joints, possible causes include osteoarthritis, reactive arthritis, ankylosing spondylitis, and psoriatic arthritis. Findings in the hand can help doctors differentiate between rheumatoid arthritis and osteoarthritis, two particularly common types of arthritis. For example, rheumatoid arthritis is more likely to involve the large knuckle joints (those that join the fingers with the hand) and wrist. Osteoarthritis is more likely to involve the finger joint near the fingernail. The wrist is unlikely to be affected in osteoarthritis, except at the base of the thumb.
The following tests are the most important overall:
If joints are swollen, doctors usually insert a needle into the joint to take a sample of the fluid in the joint for testing (a procedure called joint aspiration or arthrocentesis). Doctors numb the area before taking a sample, so people experience little or no pain during the procedure. Doctors generally do a culture on the fluid to see whether infection is present. They look under a microscope for crystals in the fluid, which indicate gout or related disorders. The numbers of white blood cells in the fluid indicate whether the joint is inflamed.
Doctors also often do blood tests for autoantibodies. Examples of such tests are antinuclear antibodies, anti–double-stranded DNA, anticyclic citrullinated peptide, and rheumatoid factor. Autoantibodies in the blood may indicate an autoimmune disorder such as rheumatoid arthritis or systemic lupus erythematosus.
The ESR is a test that measures the rate at which red blood cells settle to the bottom of a test tube containing a blood sample. Blood that settles quickly typically means that bodywide (systemic) inflammation is likely, but many factors can affect the ESR test including age and anemia, so the test is sometimes inaccurate. To help determine whether bodywide inflammation is present, doctors sometimes do another blood test called C-reactive protein (a protein that circulates in the blood and dramatically increases in level when there is inflammation).
Imaging tests are sometimes necessary, especially if there is a possibility of bone or joint tumors. X-rays are done first, but sometimes computed tomography (CT) or magnetic resonance imaging (MRI) is needed.
The underlying disorder is treated. For example, people with an autoimmune disorder (such as systemic lupus erythematosus) may need a drug that suppresses the immune system. People with a gonorrhea infection in the joint need antibiotics.
Symptoms can usually be relieved before the diagnosis is known. Inflammation can usually be relieved with nonsteroidal anti-inflammatory drugs (NSAIDs). Pain without inflammation is usually treated more safely with . Immobilizing the joint with a splint or sling can sometimes relieve pain. Applying heat (for example, with a heating pad) may decrease pain by relieving spasm in the muscles around joints (for example, after an injury). Applying cold (for example, with ice) may help relieve pain caused by joint inflammation. Heat or cold should be applied for at least 15 minutes at a time to allow deep penetration. The skin must be protected from extremes of heat and cold. For example, ice should be put in a plastic bag and wrapped in a towel.
After the acute pain and inflammation have lessened, physical therapy may be useful to regain or maintain range of motion and strengthen surrounding muscles. In people with chronic arthritis, continued physical activity is important to prevent permanent joint stiffness (contractures) and muscle loss (atrophy).
Essentials for Older People: Joint Pain
Osteoarthritis is the most common cause of multiple joint pains in older people.
Although more common among younger adults (those aged 30 to 40), rheumatoid arthritis can also begin later in life (after age 60).
People over age 55 who have hip and shoulder stiffness and pain that is usually worse in the morning may have polymyalgia rheumatica. Recognizing polymyalgia rheumatica is important because treating it can help prevent other problems.
Gout in older women tends to affect the distal interphalangeal (DIP) joints of the hands (the first knuckles from the tip of the fingers).
Key Points
Acute pain in multiple joints is most often due to inflammation, gout, or the beginning or flare up of a chronic joint disorder.
Chronic pain in multiple joints is usually due to osteoarthritis or an inflammatory disorder (such as rheumatoid arthritis) or, in children, juvenile idiopathic arthritis.
When significant fluid accumulates inside of a joint, a fluid sample usually must be withdrawn and tested.
Lifelong physical activity helps maintain range of motion in people with chronic arthritis.
There’s been a growing shift in the fitness, health, and wellness industry.
The promise of “immediate results” will probably never lose its sparkle.
But, as a good portion of our population (hi, Boomers!) moves into their “silver” years, conversations around optimizing lifespan (how long you live) and healthspan (how long you live with a high quality of life) are also on the rise.
People are more interested than ever in longevity, which, these days, means the combination of a long lifespan and a long healthspan. (Historically, longevity and lifespan were synonymous.)
Trending too is the concept of biological age—essentially, how “old” your cells are, determined by their health and functioning. (Compare this to chronological age, which just refers to how many years you’ve been on this planet.)
Increasingly, people want to improve their overall health—for the long haul.
Of course, the wellness market is responding to this trend with supplements, ultra-specific diet plans, I.V. therapy, cold plunges, and other fringe modalities that promise to reduce or slow biological aging.
While some of these therapies are questionable, the movement that inspired them is great; For many of us in the health and fitness industry, the shift toward holistic health and long-term wellbeing is a welcome one.
At PN, we’ve held and promoted this expanded view of health for a while now.
Over 150,000 health & fitness professionals certified
Save up to 30% on the industry’s top nutrition certification
Help people improve their health and fitness—while making a great full-time or part-time living doing what you love.
We call it Deep Health
Deep Health is a “whole-person, whole-life” phenomenon that involves thriving in all dimensions of the human experience.
This framework of health includes six interdependent dimensions that influence and interact with each other.
These six dimensions are:
✅ Physical health
The one we all know best, and what people have historically thought of when thinking about health.
This is how your body feels, functions, and performs.
We measure physical health with blood work—such as your cholesterol and hormone levels and your blood pressure—as well as performance metrics like V02 max and demonstrations of strength, and subjective measures like energy and pain levels.
✅ Emotional health
This is about feeling a full range of emotions, but having more positive than negative feelings.
You can recognize, regulate, and appropriately express your emotions directly, maturely, and honestly. You have the resilience to recover from strong emotions, and calm yourself when you become stressed, anxious, or upset.
✅ Environmental health
This is about being and feeling safe and secure, as well as being and feeling supported by your everyday surroundings.
You have access to resources (health care, healthy food, clean air and water, nature) that support your goals and wellbeing.
✅ Mental or cognitive health
This is related to how well you think, learn, remember, and creatively problem-solve.
Your mind is sharp, and you’re able to be your most productive and do your best thinking.
This dimension also includes your mindset, capacity for insight, and your perspective and outlook on the world.
✅ Existential or purposeful health
Some might think of this as spiritual or soul health.
You have a deeper “why” or purpose for your life; you feel part of a “bigger picture.”
You have a strong sense of yourself and your intrinsic self-worth. You work to fulfill your purpose by choosing behaviors that align with your identity and values.
✅ Social or relational health
This is about connecting and interacting well with others.
You develop and maintain authentic, fulfilling relationships. You have a sense of belonging, and you feel respected, “seen,” valued, and supported by others.
If you have Deep Health, it’s almost a guarantee…
You’re experiencing a life well-lived. A vibrant, thriving life that’s healthy in every sense of the word.
Not surprisingly, such a life is also statistically more likely to last longer, with more of those years being enjoyable.
(For more on Deep Health, plus how you can use the concept to transform your own—or your clients’—health, read: The “Deep Health” coaching secret)
High-impact habits to boost Deep Health (and by extension healthspan, longevity, and biological age)
While there are many things that can impact healthspan, longevity, and biological age, the following will give you the best return on investment.
These aren’t always the “sexiest” actions, nor are they likely to sound “cutting edge” (partly because they’ve been tested by time and robustly proven by decades of research).
But—if you’re looking to maximize Deep Health for as long as possible—they’re the things worth spending your time on.
The most important thing is being active.
If there’s a “magical panacea” out there, it’s exercise.
Before you start beating yourself up for not being “a gym person”…
…Any activity helps…
…At any dose.
Whether you clean your yard, vacuum, play games with your pets or kids, or just do a little walking, tell yourself, “I’m doing great!”
Because you are. These activities make a positive, measurable difference.
If you want to level up, get in a mix of aerobic or cardiovascular exercise, strength training, and stability work (like yoga, tai chi, or balance-challenging exercises).
Again, these can be in whatever amounts you can, in ways you enjoy.
For quintuple stars, aim for at least 150 minutes per week of moderate aerobic exercise (or 75 minutes of intense aerobic exercise), plus two or more strength and stability training sessions per week. (If you do these activities with friends—bonus!—now you’re boosting social health too.)
In general, the more activity the better. (So long as you enjoy it—and your body is recovering adequately.)
A thoughtful diet—and a mindful approach to other substances—is big, too.
Rather than focus on food you “shouldn’t be eating,” center your attention on the abundance of foods that serve your health and wellbeing.
We’re talking:
Lean proteins (which can come from animals and/or plants, like fish, chicken, tofu, eggs, tempeh, Greek yogurt)
A rainbow of fruits and vegetables (fact: different colors provide different nutrients and benefits, so aim to eat all of the colors regularly)
Minimally-processed carbohydrates (whole grains, beans and lentils, starchy tubers like potatoes and sweet potatoes, and winter squash)
Healthy fats (from nuts, seeds, avocados, extra virgin olive oil, nut butters, and a little dark chocolate)
To stay hydrated, drink plenty of water. For variety, emphasize mostly zero-calorie drinks like unsweetened tea and coffee. (If you’re confused about how much fluid to drink every day, you’ll love the “pee chart” in this article: ‘How much water should I drink?’)
Avoid smoking or chewing tobacco, and if you drink alcohol, do so lightly to moderately.
And of course, getting quality sleep and regulating stress makes everything better.
Get enough quality sleep by prioritizing and protecting the time you rest.
Make your sleeping area as comfortable, quiet, and dark as possible. Figure out when you need to get to bed to get seven to eight hours of sleep, and ideally, start winding down with a relaxing bedtime ritual about half an hour to an hour before that time.
(Want to learn more about why sleep is so important—and how to get more of it? Check out our infographic: The power of sleep)
To build your emotional resilience and stress tolerance, incorporate soothing, self-regulating activities daily.
These activities are somewhat subjective (some people find it relaxing to sit and meditate, while others find it to be an opportunity for restless anxiety to boil over). However, “crowd favorites” include: breathing exercises, time in nature, various forms of self-expression (journaling, art, movement), or just a good soak in the tub.
One of the most important mindsets to adopt to help your mental and emotional health—although it can benefit all areas of life—is a growth mindset.
People with a growth mindset tend to view challenges and adversity as opportunities to grow, evolve, and learn. And turns out, this kind of perspective isn’t just good for your mental and emotional health, it boosts longevity, too.
Research shows that, compared to less optimistic individuals, those with a more positive attitude and a growth mindset about aging had a 43 percent lower risk of dying from any cause, and lived about 7.5 years longer.1 2
Lastly, don’t underestimate the power of finding your people—and a purpose.
Seeking and nurturing positive, supportive relationships is one of the best things you can do for your health.
And not just for your social health. Research shows that people who are satisfied with their relationships have better emotional health,3 cognitive health,4 and even physical health.5
In fact, one of the longest studies on human health—the Harvard Study of Adult Development, which tracked participants for nearly 80 years—showed that feeling happy and satisfied in one’s relationships was one of the best predictors of overall health, happiness, and longevity.6
Having a strong sense of purpose bolsters our health and longevity too.7 8
Interestingly, a sense of purpose seems to help people live longer, even when controlling for other markers of psychological well-being. So there’s something uniquely beneficial about having a strong purpose that’s different from, say, being happy.
A purpose can take time to uncover, but you can facilitate that discovery by devoting regular time to the “big questions” in life:
Who are you, really?
What do you want your life to be about?
How do you want to live?
More practically: What gets you out of bed in the morning? (Is it your family, or showing up for your clients? Or something else?)
But Deep Health isn’t just something you want to achieve—it also serves as a framework to help you make choices.
When you understand how Deep Health works, it can also help you answer the often vague and perplexing question, “How can I feel better?”
Knowing about your own Deep Health can tell you which area of your life to prioritize right now that will make the biggest impact on your overall health.
How to use Deep Health to help you prioritize next actions.
Depending on what’s going on in your life right now, you might get a Deep Health score that looks like this:
Or like this:
Or this:
Whatever your results (and no judgment on the numbers), the distribution of your score can tell you:
Where you’re currently thriving
Where you have the largest opportunities for growth and improvement
Where you might be able to make some easy improvements
Which dimensions, if you improve them, might best help you reach (and sustain) your goals
Your personalized assessment will make some suggestions. (The below is a sample screenshot.)
But of course, it’s entirely up to you where you decide to focus, and what actions you choose to take next—if any.
Let’s walk through an example
Let’s say you’ve recently become interested in optimizing health and longevity.
You’ve been listening to podcasts, you’ve read the articles about people “reversing” their biological age, and you feel fired up about it.
You haven’t felt so passionate or inspired about your health in a long time, and you’re excited to try some of the strategies recommended in those podcasts and articles. (You want to be 27 again! At least, your cells do.)
At the beginning of this journey, let’s imagine your Deep Health looks like this:
Kind of “so-so” all around. Definitely, there’s room for improvement.
Of course, in reality, there’s infinite pathways you could take. But let’s imagine two scenarios…
Scenario A: Biohack like a beast
After seeing your Deep Health score, you decide to simply tackle everything at once:
You subscribe to a longevity-boosting supplement program, that has you taking about 20 different tablets and powdered elixirs per day.
You start practicing 16:8 fasting (in each 24-hour cycle, you fast for 16 hours, and eat within an 8 hour window), eating only two meals per day.
You start eating fully plant-based, getting in tons of veggies, fruits, and legumes, and start tracking your macros meticulously.
You incorporate four 45-minute zone 2 cardio workouts a week (you heard that’s the amount needed to see significant benefit to your mitochondria).
You also add two 60-minute resistance training sessions a week.
You start taking cold plunges at the gym multiple times per week, and are even considering buying a cold plunge tank for your home.
For two weeks, you feel on top of the world.
Then, not so much. (You’ve actually grown to hate that green sludgy stuff you drink every morning.)
You continue to show up anyway with a gritty determination, and for months, follow your protocol as best as you can.
You forego social events, finding yourself grouchy and irritable. (When everyone else is munching on buttery canapés, you’re counting down the hours until your next feeding window.)
Every day feels like a Sisyphean effort, and you begin to wonder what the point of all of it is. You can’t imagine doing this for the rest of your life, which you’re (now ironically) trying to extend.
Eventually, all this white-knuckling in pursuit of optimal health starts to take a toll. On you, your marriage, your social life, and your mental and emotional wellbeing. And you want to know if all of this effort and suffering are worth it.
After several grueling months, you gather some data.
Your blood work looks awesome. You’re definitely leaner. And your biological age test tells you your rate of aging has slowed and your cells have gotten younger.
You’re… winning?
You decide to reassess your Deep Health, and it looks like this:
Your physical health has gone way up, but your emotional, social, mental, and existential health have all gone down. Overall, your Deep Health is somehow worse! (Argh!)
It becomes clear to you: While your “do all the things” protocol might help you live longer—it’s definitely not helping you live better.
Scenario B: Dig deep for Deep Health
In this scenario, you take a different approach.
Seeing your Deep Health starting point, you consider that list of “high impact habits” above.
You’re not sure which one to start with though, so you take some time to think about why you’re really interested in this whole longevity thing.
What’s your deeper purpose for wanting to live a longer, healthier life?
You think about your family, and tears come to your eyes when you conjure up the thought of your children having children, and imagining yourself tumbling around with a bunch of rambunctious grandkids. You want to be healthy, strong, and capable of playing with them.
This deep purpose aligns with your identity too. You’ve always been a “family guy,” and now you add a new layer on top of that: You decide to become the kind of person who makes their health and wellbeing a priority, so they can be there for their family for as long as possible.
With this new, revised identity and a clear purpose in mind, you begin to make some changes over time.
You focus on eating protein at most every meal, and up your fruit and vegetable game too.
You practice self-compassion when you can’t or just don’t get in as much protein or produce as you’d like. You also work on viewing your choices on a continuum—rather than simply “good” or “bad.” This flexibility helps you feel a sense of freedom in your diet, and feels a little more realistic, long-term.
Instead of going for the “perfect” four cardio sessions, you aim for two a week, for as long as you can fit in (which sometimes is only 20 minutes, but you do your best). Any extra sessions are a bonus.
You’re diligent with your resistance training, but you cap them at 30-45 minutes, twice per week (occasionally you only have 20 minutes for these sessions too, but you focus on consistency over perfection).
You begin going for outdoor walks after dinner with your partner—sometimes inviting a few neighborhood friends, too—and enjoy the deep yet fun conversations you have about work, family, and life (and, let’s be honest, some good neighborhood gossip).
After several satisfying months, you gather some data.
Your blood work has improved. You’ve leaned out a touch too. Your rate of aging has also slowed and your biological age has decreased, seemingly just as much as Scenario A.
But the biggest difference: You enjoyed this process.
You found it not only physically beneficial, but also socially enriching, mentally and emotionally enlightening, and deeply meaningful.
You reassess your Deep Health, and it looks like this:
Your physical health has gone up (though not quite as high as Scenario A), and so has your emotional, social, mental, and existential health. Your overall Deep Health is now undeniably, significantly up.
The funny thing: It didn’t even seem that hard.
Moreover, you feel more inspired and energized than ever to take even more steps to further invest in your health and wellbeing.
This is the power of Deep Health.
It’s not just about improving your biological age or increasing your healthspan (which mostly center on physical health metrics).
Striving for Deep Health means working to thrive in ALL areas of your life—not just the physical. Because no single aspect of your health functions alone.
With the push towards longevity and healthspan, and the focus on things like biological age and “biohacking” for optimal aging, it can be easy to forget that we already know the fundamentals of what it means to experience a life well lived.
The truth is, scientists don’t know everything that improves our biological age. Or even the best ways to measure it.
However, if you’re thriving in all dimensions of your health and wellbeing—in other words, achieving Deep Health—you can bet you’re doing all of the things that matter most in living a long, healthy, rewarding life.
You can help people build sustainable nutrition and lifestyle habits that will significantly improve their physical and mental health—while you make a great living doing what you love. We’ll show you how.
Yes, it’s hard to resist a bag of chips, but here’s a trick if you’re trying to cut calories- skip the dip. Researchers discovered that when consumers pair chips with dip, their caloric intake shot up by 77% compared to just eating chips alone.
Snacks make up about a quarter of the average person’s daily calorie intake, yet eating behavior around snacking remains surprisingly understudied.
John Hayes, professor of food science and director of the Penn State Sensory Evaluation Center, a corresponding author of the latest study emphasizes that understanding snacking behavior is essential for tackling issues of overeating and obesity.
To explore this, the research team investigated how adding a dip to a salty snack affected eating behavior and found some surprising results. When dips were served, people not only consumed more calories, but they also ate at a faster rate and took larger bites, according to the results published in Food Quality and Preference.
The study examined 46 adult participants during two visits to Penn State’s Sensory Evaluation Center, where they were served 70 grams of ranch-flavored chips, with or without a third of a cup of ranch dip. Participants were allowed to eat as much as they wanted, but their intake was carefully measured. Every session was video recorded and annotated for bite counts and active eating time.
Researchers then used this data to analyze “eating microstructure,” focusing on factors like eating rate and bite-size to understand how the addition of dip affected snacking behavior.
“On average per eating session, participants consumed 345 calories of chips and dip compared to 195 calories of chips alone,” the news release stated.
“The most striking finding of our study is that people didn’t eat fewer chips when dip was available — they ate the same amount of chips, plus the dip. This lack of compensation means that adding dip to chips can substantially increase overall energy intake without people realizing it,” Hayes said in a news release.
“This research opens up new avenues for exploring how the physical properties of foods can influence our eating behaviors and ultimately, our energy intake. If we can slow people down, we can influence energy consumption without giving up the pleasure from food,” Hayes added.
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Finding Calm in Chaos: The Power of Mindfulness in a Busy World
In today’s fast-paced and ever-changing world, it’s easy to feel overwhelmed and stressed. With the constant demands of work, family, and social media, it’s no wonder that many of us feel like we’re drowning in a sea of chaos. But what if there was a way to find calm in the midst of all this craziness? Enter mindfulness, a powerful practice that can help you find peace and clarity in even the most turbulent of times.
What is Mindfulness?
Mindfulness is the practice of being present in the moment, without judgment or distraction. It’s about paying attention to your thoughts, feelings, and physical sensations, and accepting them as they are, without trying to change them. Mindfulness is often practiced through meditation, but it can also be incorporated into daily activities such as eating, walking, or even doing the dishes.
The Benefits of Mindfulness
So, why is mindfulness so powerful? For one, it helps to reduce stress and anxiety by teaching you to focus on the present moment, rather than worrying about the past or future. Mindfulness also improves your ability to cope with difficult emotions, such as anger or sadness, by helping you to approach them with compassion and understanding. Additionally, mindfulness has been shown to improve sleep quality, boost mood, and even reduce chronic pain.
Finding Calm in Chaos
So, how can you incorporate mindfulness into your busy life? Here are a few tips to get you started:
Start small: Begin with short periods of mindfulness practice, such as 5-10 minutes a day, and gradually increase as you become more comfortable with the practice.
Be consistent: Try to practice mindfulness at the same time every day, such as first thing in the morning or before bed.
Find what works for you: Experiment with different types of mindfulness practices, such as meditation, yoga, or walking, to find what works best for you.
Make it a habit: Incorporate mindfulness into your daily routine, such as right after waking up or before a big meeting.
Mindfulness in Daily Life
Mindfulness isn’t just for meditation or yoga class. You can practice mindfulness in your daily life by paying attention to your thoughts, feelings, and physical sensations in the moment. Here are a few examples:
Eat mindfully: Savor your food, paying attention to the taste, texture, and smell. Avoid eating in front of screens or while doing other activities.
Walk mindfully: Pay attention to your feet touching the ground, the sensation of the air on your skin, and the sights and sounds around you.
Communicate mindfully: Listen actively, paying attention to the other person’s words and body language. Avoid interrupting or planning your response while the other person is speaking.
Common Obstacles to Mindfulness
So, why don’t more people practice mindfulness? Here are a few common obstacles:
Lack of time: Many people feel like they don’t have the time to practice mindfulness, but even a few minutes a day can make a big difference.
Difficulty quieting the mind: It can be challenging to quiet the mind and focus on the present moment, especially if you’re used to constant stimulation.
Feeling like it’s too "woo-woo": Some people may feel like mindfulness is too new-age or spiritual, but it’s simply a practice that can benefit anyone.
Conclusion
Finding calm in chaos is possible, and mindfulness is a powerful tool to help you achieve it. By incorporating mindfulness into your daily life, you can reduce stress and anxiety, improve your mood, and increase your overall sense of well-being. Remember to start small, be consistent, and find what works for you. With time and practice, you can find peace and clarity in even the most turbulent of times.
FAQs
Q: What is the best way to start a mindfulness practice?
A: Start with short periods of practice, such as 5-10 minutes a day, and gradually increase as you become more comfortable with the practice.
Q: Can anyone practice mindfulness?
A: Yes, mindfulness is for anyone who wants to reduce stress and improve their overall well-being.
Q: Do I need to be good at meditation to practice mindfulness?
A: No, you don’t need to be good at meditation to practice mindfulness. Mindfulness is about being present in the moment, without judgment or distraction.
Q: Can I practice mindfulness anywhere?
A: Yes, you can practice mindfulness anywhere, whether it’s at home, in nature, or even in a busy city.
Q: Will mindfulness help me sleep better?
A: Yes, mindfulness has been shown to improve sleep quality by reducing stress and anxiety.
Q: Can I practice mindfulness with my family or friends?
A: Yes, you can practice mindfulness with your family or friends, either individually or together. This can be a great way to bond and reduce stress together.
Harvard experts say most recommendations are well-supported, but guidance on total fat intake omits decades of evidence
The World Health Organization (WHO) has released updated guidelines for defining healthy diets, with particular attention to carbohydrates, total fat, and specific types of fat such as saturated and trans fats. The guidelines are an addition to their previous recommendations on added sugars, sodium, and non-sugar sweeteners. With the exception of total fat intake, the recommendations below are geared toward everyone ages 2 and older:
A healthy dietary pattern—a combination of foods that is influenced by availability, affordability, preferences, culture, traditions, and other factors—is encouraged with the core tenets of adequacy, diversity, balance, and moderation.
A variety of food groups and a variety of foods within each food group are encouraged to reduce the risk of vitamin and mineral deficiencies, and to provide health-promoting components found in a diverse diet.
Carbohydrate intake should comprise 40-70% of total calorie intake and come mainly from minimally processed whole grains, vegetables, fruits, and legumes, with research finding that these foods are associated with a reduced risk of deaths from any cause and diet-related non-communicable diseases (e.g., diabetes, cardiovascular disease, cancer). They advised 400 grams of fruits and vegetables daily (equivalent to about 2 servings each), and 25 grams fiber daily.
Saturated fatty acid intake should be reduced to 10% or less of total calorie intake, and trans fat intake to 1% of total calorie intake, which is associated with reduced risk of deaths from any cause, reduced cardiovascular disease, and lower LDL levels. They advise replacing saturated fatty acids with polyunsaturated fatty acids.
Total fat intake for adults ages 20 and older should comprise 30% or less of total calorie intake for the prevention of unhealthy weight gain, and the type of fat consumed should be mostly unsaturated fatty acids. This amount was associated with reduced body weight, body mass index, waist circumference, and body fat percentage. They cited evidence that suggested a dose response, in that the more fat intake was reduced, the greater the reduction in body weight. A reduced-fat intake was associated with a lower calorie intake, leading to decreased weight. The guidelines also cited that individuals who can maintain their weight may be able to consume higher levels of fat greater than 30%; for example, one may consume 40% of calories from fat but intakes of carbohydrate and protein would decrease in order to maintain energy balance by consuming the same calorie level. [1]
Experts in the Department of Nutrition at the Harvard T.H. Chan School of Public Health disagreed with the WHO guidelines to limit total fat intake to 30% or less of total calorie intake, citing evidence from dozens of long-term cohort studies and randomized trials that showed a lack of benefit of low-fat diets for lowering risk of chronic conditions including cancer, diabetes, cardiovascular disease, and weight loss. For example, the PREDIMED trials—which randomly assigned people to a Mediterranean diet with a higher fat intake of 39-42% of total calories (mostly from unsaturated fats) or a low-fat diet—found a lower risk of cardiovascular disease and type 2 diabetes on the higher fat diet. [2,3] The Harvard researchers also expressed concern that lowering total fat intake could mean increasing carbohydrate intake, especially refined carbohydrates and sugars, which has been shown to increase blood pressure and triglycerides.
“The new WHO recommendation that intake of total fat be limited to 30% of calories is narrowly based on one deeply flawed meta-analysis of weight gain,” said Dr. Walter Willett, Professor of Epidemiology and Nutrition. “This ignores the last several decades of research on dietary fat and excludes the traditional Mediterranean diet, which has been widely recognized as a healthy model for eating, based on a massive body of evidence. Although other aspects of the WHO dietary recommendations are well-supported, the limit on total fat is best ignored.”
In the meta-analyses supporting the WHO guidelines, Willett and colleagues noted that the WHO report did not include a comprehensive assembly of randomized controlled trials but rather selective studies in which weight change was not the primary outcome, and many participants had chronic conditions like cancer, diabetes, and cardiovascular disease, and therefore were not considered healthy.
They also noted that the meta-analyses excluded studies that were carefully designed to look at dietary fat and weight changes, and that many of the included studies provided an unequal intervention. For example, in many studies, the low-fat diet group received intensive guidance and monitoring of fat reduction, whereas the control group received no advice or monitoring. This is meaningful as close dietary guidance and monitoring itself results in small reductions in weight.
“Even if the result of the meta-analysis were to be believed, the difference between the low- and high-total fat groups was only about two pounds (0.9 kg after accounting for sample size), hardly sufficient to be setting global dietary recommendations,” Willett added. “On the other hand, the type of dietary fat has major implications for long term health and wellbeing, and the recommendation to emphasize unsaturated sources of fat from plants over those high in saturated and trans fat is well-founded.”
Estruch R, Ros E, Salas-Salvadó J, Covas MI, Corella D, Arós F, Gómez-Gracia E, Ruiz-Gutiérrez V, Fiol M, Lapetra J, Lamuela-Raventos RM. Primary prevention of cardiovascular disease with a mediterranean diet supplemented with extra-virgin olive oil or nuts. New England Journal of Medicine. 2018 Jun 13.
Salas-Salvadó J, Bulló M, Babio N, Martínez-González MÁ, Ibarrola-Jurado N, Basora J, Estruch R, Covas MI, Corella D, Arós F, Ruiz-Gutiérrez V. Reduction in the incidence of type 2 diabetes with the Mediterranean diet. Diabetes care. 2011 Jan 1;34(1):14-9.
A fun fact about hummingbirds is that they are wary of loud noises. Barking dogs and loud music can scare the tiny creatures away because they don’t feel safe in noisy environments. People respond to unsafe environments like hummingbirds. We avoid situations that don’t feel safe, and when we find ourselves in one, we don’t stay long. But here’s where people differ from hummingbirds: safety issues can confuse us. Sometimes, we don’t recognize that the reason we’re uncomfortable is because we don’t feel safe, and other times we think we feel uncomfortable because we’re not safe, even though that’s not the reason.
What do you need to be safe and take care of yourself ? The answer may not be as straightforward as it seems. Safety depends, at least in part, on whom you’re with, where you are, and how you feel. When I was in my twenties and thirties, living in New York City on my own, I regularly assessed whether riding the subway at a particular hour or in a certain neighborhood was safe. Later, living in Los Angeles with young children, I made a judgment call on whether their climbing on the high bars of a rickety jungle gym was safe. When they got older, I balanced their wish to be with friends against whether their driving a long distance at night was safe. As an empty nester, my focus shifted back to my husband Seth and me, and whether choices like getting a walk-up apartment rather than one in an elevator building made sense since our ability to climb stairs carrying luggage or groceries would change as we grew older. The answers to these questions hinged on physical safety and the odds of someone getting hurt.
I don’t think about safety in such literal terms anymore. I now see safety as more nuanced and recognize the ways that my reactions spring from an evolutionary survival mechanism designed to keep me alive to pass my genes on to future generations, rather than critical thinking. We’re hardwired for survival. None of the ideas or takeaways I describe are scary. Still, some might carry you outside your comfort zone and trigger the survival mechanisms that run automatically when you’re in physical danger.
When we feel safe, we’re in our comfort zones, where we perform well, set appropriate boundaries, rest, recharge, and reflect. It feels good when we’re in our comfort zones, but it’s not where we take risks or where much growth takes place. Development takes place when we’re on the far edge of our comfort zones, stretching existing skills and abilities. When a stretch is in reach, but we feel unsafe anyway, one of our innate survival mechanisms can switch into gear and shut us down. Then, a mechanism designed to protect us short-circuits our growth and gets in the way of reaching our goals. This tendency can be mitigated in several ways, but for now, I’ll mention one: kindness.
As far back as Charles Darwin, scientists, philosophers, artists, and poets have drawn a straight line between our warmhearted urge to respond to suffering with kindness and the likelihood that we’ll survive, even thrive.
As far back as Charles Darwin, scientists, philosophers, artists, and poets have drawn a straight line between our warmhearted urge to respond to suffering with kindness and the likelihood that we’ll survive, even thrive. To borrow from the preface of Dacher Keltner’s excellent book, Born to Be Good: “[S]urvival of the kindest may be just as fitting a description of our origins as survival of the fittest.”
Navigating Sorrow With Kindness
I was introduced to the poem “Kindness” from Naomi Shihab Nye’s first poetry collection when I heard it recited by Jon Kabat-Zinn, the founder of Mindfulness-Based Stress Reduction (MBSR). Kabat-Zinn and his teaching partner Saki Santorelli (at the time, executive director of the Center for Mindfulness at the University of Massachusetts medical school) were international rock stars in the secular mindfulness world, and I was primed to listen. It was early morning, midway through a weeklong MBSR retreat/training in the late 1990s at the Mount Madonna retreat center in Northern California. Light streamed through the floor-to-ceiling windows in the meditation hall to backlight Kabat-Zinn, who was sitting cross-legged on a meditation cushion, up on a dais. The golden early morning light gave him and the entire session an otherworldly quality. He recited the poem from memory to a room full of meditators sitting around him in a semicircle, most of whom were also sitting cross-legged on cushions. One of the images in the poem stood out then and has remained with me since:
You must wake up with sorrow. You must speak to it till your voice catches the thread of all sorrows and you see the size of the cloth.
I’m struck by how often I’ve remembered this image of the enormity of sorrow in the world since I first heard it. The phrase has come back to me when someone I love has fallen ill or has died and when the loved ones of people close to me have struggled with illness or death. The size of the cloth hit me at an even greater level of magnitude as I watched news coverage of the Twin Towers coming down on 9/11 in New York City. The size of the cloth was almost unimaginable when I saw footage of the refrigerated trailers parked in front of hospitals in New York City functioning as temporary morgues during the early days of the pandemic. Maybe the theme of Shihab Nye’s poem that “it’s only kindness that makes sense anymore” resonated with me because it echoed rabbinic sage Hillel the Elder’s call to action: “If not now, when? If not me, who?”
Discomfort is one way our bodies ask us to listen.
Scientists have long suspected that kindness in response to other people’s pain is a survival mechanism that’s wired into our nervous systems. What’s often harder for people to remember is that kindness in response to our own sorrow is also a survival mechanism. For many of us, being kind to ourselves is more of a leap than being kind to others. It was for me. I thought kindness was the Golden Rule we teach young children—do unto others as you would have them do unto you. It didn’t occur to me to apply the Golden Rule to myself. I wanted to be a good mother, a good partner with Seth in providing for our family, and to make a difference in the world. I was one of the lucky ones and wanted to pay it forward. There was no room for me to take it easy. The harder I tried to do good and be good, the more of a toll it took on me. Still, it didn’t register that the pace at which I was working was unkind to my family and me. I had to burn myself out emotionally and physically a few times before I could internalize the commonsense truth that discomfort is one way our bodies ask us to listen. Just as it took me a while to develop a more nuanced stance toward safety, it took me time to adopt a more expansive idea of kindness that included being kind to myself.
Exploring What Safety and Kindness Feel Like
The following practices and activity-based takeaways are designed for you to integrate into daily life easily. Doing them shouldn’t be a heavy lift and tax you, but sometimes, mindfulness and meditation bring up big feelings that are painful to confront. Please be kind to yourself. Take a break if you feel overwhelmed or if discomfort becomes too much to manage easily. Time is your friend when it comes to inner discovery, and you have plenty of room to allow the process to unfold at its own pace.
Practice: Reflect on What You Need to Feel Safe
Identifying your safety needs and factoring them into your choices are a meaningful and effective way to be kind to yourself. Ask yourself, “What do I need to feel safe?” “Are my safety needs being met?” “How?” If they aren’t being met, “Why not?” Remember that whether you feel safe depends on various factors, including if you’re tired, hungry, or stressed. When safety and inclusion needs are unacknowledged and unmet, our nervous systems are ripe to become hijacked by one of our innate survival mechanisms.
Reflecting on safety needs can seem like a waste of time. When you’re in your comfort zone, it’s easy to miss the point of looking at what it takes to feel safe. Here’s why you should do it anyway: If you identify your safety needs up front, while you’re in your comfort zone, you can better take care of yourself later when you are outside of it.
Find a comfortable place where you won’t be interrupted. Close your eyes or softly gaze ahead or downward.
A few breaths later, listen for the loudest sound. When you are ready, listen for the quietest sound. Don’t chase a sound that’s hard to hear; relax and let it come to you. Let your mind be open and rest in the whole soundscape.
Ask yourself, “What does it take to feel safe and welcome in a new situation?” Hold the question in mind and listen to the answers that emerge.
When you’re ready, open your eyes if they are closed and jot down your insights.
Then, draw three concentric circles on a blank piece of paper. Prioritize your insights by writing the most important ones in the inner circle. Write those that are the least important in the outer circle. Write what’s left on your list in the circle in between. All your insights matter, but doublecheck to ensure the essential items are in the inner circle.
Review the diagram and consider ways to increase the odds that, in a new situation, you will feel safe and included.
Takeaway: How might connecting with playfulness, attention, balance, and compassion help you feel safer and more welcome?
Practice: Let Yourself Be Immersed in Self-Compassion
Throughout our evolutionary history, humans have relied on kindness to survive. Strong social bonds, effective communication, and meaningful collaboration create a supportive external environment that allows us to thrive in diverse situations and overcome challenges. Similarly, we create a supportive internal environment when we are kind to ourselves, one where we become more emotionally resilient. Kindness is a self-reinforcing behavior. By being kind to ourselves, we can better support and care for those around us. By being kind to others, we build trust, strengthen relationships, and create a sense of social support and belonging that helps us cope with stress and navigate adversity.
I first learned about the following self-compassion practice reading Zen priest Edward Espe Brown’s book No Recipe: Cooking as a Spiritual Practice where he writes: “[I]n the early ’80s, when Thich Nhat Hanh was giving a talk prior to departing from the San Francisco Zen Center where I was living, he said he had a goodbye present for us. We could, he said, open and use it anytime, and if we did not find it useful, we could simply set it aside. Then he proceeded to explain that, ‘As you inhale, let your heart fill with compassion, and as you exhale, pour the compassion over your head.’”
Imagine you are in a sweltering but beautiful jungle, holding a coconut shell in one hand. Can you feel the rough shell against the palm of your hand? Picture a wooden barrel filled with cool rainwater on the ground next to you. Can you see your reflection in the sparkling water?
Imagine the rainwater is a nectar of compassion that soothes busy minds and big feelings. As you breathe in, imagine filling the coconut shell with compassionate rainwater. As you breathe out, imagine pouring the nectar of compassion over the crown of your head.
Let go of the images of the bucket and coconut shell to focus on sensation. Imagine what it would feel like for a nectar of compassion to wash over you and soothe your body from head to toe.
Starting at the crown of your head, feel the compassion rinse slowly over your face and head, then over your neck, shoulders, chest, upper arms, lower arms, and hands.
Move your attention to your torso and imagine feeling a nectar of compassion wash slowly over your torso, pelvis, upper legs, knees, lower legs, and feet.
When you’re ready, lightly rest your attention on your outbreath. If thoughts and emotions arise, don’t fight them. With no goal or purpose, allow your mind to be open and rest.
Takeaway: Find at least one way to be kind to yourself today, then see if there’s a ripple effect.
In the age of health-consciousness, amino acid supplements have stood out due to their targeted nutrition benefits that support specific health goals. Amino acids are present in protein-rich food such as soybeans and meat. On the other hand, amino acid supplements have been used to naturally boost athleticism and help build a strong immune system.
What are Amino Acids?
All living things use amino acids to produce proteins, as per Cleveland Clinic. These organic compounds are critical in the synthesis of proteins. There are 20 amino acids in proteins, but experts have designated only nine as “essential,” namely leucine, methionine, threonine, histidine, phenylalanine, valine, lysine, isoleucine and tryptophan.
Amino Acid Benefits
These protein makers are known to have significant health benefits, and for sports enthusiasts or health-conscious individuals, their supplement form can help with specific bodily or nutrition goals.
Amino acids help break down food, boosts the immune system, provide the body with an energy source, maintain healthy skin, hair and nails, improve digestive system activity, and grow and repair damaged body tissue.
What Research Says
According to Healthline, concentrated doses in amino acid supplement form have been associated to several health benefits, including mood improvements, enhanced exercise performance, and muscle recovery after workout routines.
In particular, BCAAs (branched-chain amino acids) – leucine, isoleucine, and valine, were found to have helped resistance-trained athletes see enhanced performance and muscle recovery, as per a 2017 study.
Are Amino Acid Supplements Safe?
Experts at MedicineNet note that taking amino acids in supplement form may be beneficial to people if the body lacks one or more of the nine essential amino acids. They also advised people taking other medications, including those diagnosed with diabetes and thyroid conditions, to check with their doctors before taking amino acid supplements.
Generally, BCAA supplements have not often been linked to harmful side effects when taken up to six months, according to WebMD. Breastfeeding moms and pregnant women have been advised to avoid using BCAA supplements.
Who May Need These Supplements?
Endurance athletes such as weight lifters may consider amino acid supplements due to the benefits they offer for muscle-building and repair. Long exercises can strain the muscles, and such supplements can prolong a lifter’s endurance.
Some older adults, especially those who do not have adequate protein intakes, may consider supplements with essential amino acids. They can help fight muscle wasting that can help older people with their metabolic needs.
Optimum Nutrition’s powdered Essential Amino Energy Powder is packed with a blend of essential amino acids, including BCAAs that are essential for muscle-building and recovery efforts. Its fruity taste transforms the hydration experience to further boost athletes and any individual who is committed to an active lifestyle. The product has been banned substance tested and the company employed the highest quality control measures during production to ensure safe consumption. For best results, 2 scoops should be mixed into 10-12 fluid oz. of cold water first thing in the morning, before kicking off an exercise regimen, or as an afternoon drink.
Designed to support muscle repair and recovery, the XTEND Original BCAA Powder (for men and women) has added electrolytes to help active individuals stay hydrated so they can stay in the game longer. The zero-sugar supplement blends BCAAs and electrolytes targeted at ensuring individuals who train hard get the necessary support they need for efficient recuperation, especially for people who engage in high-intensity routines. XTEND makes use of clinically-studied ingredients to ensure that athletes can come back stronger and sooner after each routine.
This supplement promises “anytime energy,” meaning exercising individuals can take the supplement whenever they need to get their energy boosted or if they need to rehydrate. It is ideal for runners who often lose electrolytes when sweating. With naturally-sourced caffeine, it also helps boost an athlete’s focus – critical during intense training. Users have praised the product’s fantastic taste and energy-boosting capacity.
These keto-friendly instantized capsules can help augment the body’s daily intake of amino acids, with each 2-capsule serving containing a 2:1:1 ratio of BCAAs. The capsules are easy to swallow and are best taken with a protein shake or one’s favorite beverage. They are to be consumed first thing in the morning, or 30 minutes before training for better absorption before a long day of physical activity. The capsules can also be taken immediately after a training session.
The Evlution BCAA Energy Powder is the ultimate pre- and post-workout sports drink mix powered with amino acids that works both for men and women. It has taurine coffee and green tea extracts for an energizing workout session. The powdered supplement packs “all-in-one” support for focus, energy, muscle-building, and recovery. It also helps to delay fatigue among endurance athletes and helps protect against muscle wasting.
BSN’S AminoX Endurance Powder is the perfect workout support supplement for athletes who prefer a caffeine-free experience. Lifters, bodybuilders and runners can take their performance to the next mile with this BCAA-packed blend. With its zero-sugar mix, even non-athlete gym rats can enjoy its fruity, flavorful taste that works great as a nutritional backup for just about any type of workout regimen.
For individuals who aren’t into fruity drinks, BulkSupplements.com’s BCAA 3:1:2 – ratio of BCAAs – Powder may be the best choice. It is gluten-free and unflavored, but still packs the necessary support for strength and performance-related goals. This supplement works great for just about anyone who wants to stay active and individuals who want to take their fitness journey more seriously. It integrates easily with water, juice or shake blends.
Unlike other supplements that work best on specific times, this powdered amino acid supplement can be used before, during, and after workout. Not only does it have glutamine that supports the immune and digestive systems, but it also has added L-Carnitine to support fat loss. For endurance athletes, it helps neutralize waste products built up during high-intensity exercises.
NOW Sports’ Amino Complete Protein Blend capsules are best for athletes who’ve adopted a vegetarian diet. It is a pre- and post-workout supplement that has all 20 amino acids, helping boost energy, enhance workout recovery, and support lean muscle mass. It is a non-GMO, kosher-friendly, and halal-friendly product.
NOW’s L-Arginine Amino Acid Capsules help with metabolism and excretion, protein production, and DNA synthesis. It was manufactured without wheat, milk, egg, fish, soy, gluten, shellfish, or tree and nut ingredients and is packed with arginine, an amino acid known to help with wound repair, muscle-building, and chest pain reduction. It should be taken with at least 8 oz. of juice or water.
This supplement works best for men who engage in explosive workout routines. It can be used both before, and especially after workouts as it helps prevent soreness and muscle breakdown. The product utilizes a ratio of 2.5g leucine, 1.25g isoleucine, and 1.25g valine per serving, which Evlution said is “the most proven ratio of BCAAs to support muscle building and recovery.”
Double Wood’s Essential amino acids capsules pack all essential amino acids necessary for gym-goers and athletes. Each capsule consists of a 1g powder blend to support endurance, muscle growth, and ease muscle soreness after workout. One customer has said two pills in the morning “will make your brain work like light.”
NeuroBion’s Energy capsules not only abound with amino acids, but also contain vitamins B1-B6 and vitamin B12 to support one’s overall health. For athletes and active individuals, the supplement can help provide the daily energy needed. NeuroBion says the capsules can be taken by people in the sports industry, and also the elderly, individuals in the busy working group, and even pregnant and lactating women.
This BCAAs supplement with added L-Glutamine, L-Taurine and Citrulline Malate is a great choice for both men and women looking to maximize their workout and recovery without the caffeine. It is designed to support increased muscle protein synthesis and decreased muscle protein breakdown. It also has omega-6 fatty acids that help support cardiovascular health and metabolism.
BodyHealth’s amino acid tablets has eight of the essential amino acids, including BCAAs, and is suitable for individuals who prefer Paleo, keto, or gluten-free diets. Inflammation is common during long workouts, and this supplement is just what gym rats need to help with exercise-induced inflammation. Regular intake increases the burning of calories and also helps control appetite.
The tablets carry 18 different types of essential and conditionally essential amino acids, helping boost muscle repair and optimize an active individual’s recovery. It is a terrific choice for healthy adults who want to maintain a balanced diet while supporting fitness regimens. The tablets also contain L-carnitine and L-ornithine, which helps with metabolism and wound healing respectively.
Alani Nu’s BCAA powdered supplement supports muscle growth so active adults can get back to their gym routines faster. It also enhances hydration to keep athletes going when they need to stretch their endurance most. A splendid option for vegans, this gluten- and sugar-free powder promises “none of the fillers” that an active body doesn’t need.
Perfect for vegetarians, Nutricost’s BCAA powder is a plant-based supplement that helps with recovery and hydration needs. It comes with six flavors for individuals who enjoy drinks with a fruity punch. It also has an unflavored variation for gym baddies who prefer blending powdered supplements with their favorite beverages before and after workouts.
Another keto-friendly supplement is joining the list in the form of Honey Badger’s BCAA post-workout powder. The product promotes “clean recovery,” with its Paleo- and vegan-friendly ingredients. The supplement is not only designed for muscle growth, but also for hydration and for reducing fatigue associated with extreme workout routines.
GHOST’s sugar-free mix is traditionally taken during intense trainings or workouts, but can also be enjoyed whenever necessary as an alternative to sugary drinks. It can be a suitable supplemental choice for vegan athletes and other active adults who are on a gluten-free diet.
A splendid option for people under keto, vegan, and kosher diets, this supplement has 14 amino acids that support the recovery process and packs in a blend of electrolytes and coconut water powder for better hydration. A stimulant-free supplement, this BCAA-packed product can help support a lifter or body-builder’s entire fitness or training journey.
A lightly-sweetened alternative to unflavored powdered supplements, THORNE’s amino complex powder can be integrated easily with both warm and cold liquids. Its BCAA blend was designed for lean muscle mass growth and muscle strength enhancement. It also helps to maintain the body’s normal inflammatory response, supporting injury recovery.
With the vegan athlete in mind, NAKED’s essential amino acids supplement helps with protein catabolism, enhancing the body’s ability to break down energy faster so athletes can perform better when undergoing strenuous workout sessions. This product could be a standout for sports people who dislike products with artificial flavors.
KION’s amino supplement works well for both men and women, and could be a good pick for active individuals on vegan or vegetarian diets. It was designed for energy production and stimulation of muscle protein synthesis. It also promotes recovery by reducing damage incurred from extensive workouts.
These non-GMO, gluten-free coated caplets help provide the support the body needs during physical activity. With 18 amino acids, including BCAAs, Horbaach’s Amino Complex caplets aim to provide “elite” support for individuals who want to maintain an active lifestyle, whether they’re athletes or not.
(Disclaimer: This article is meant for informational and educational use only and is not a replacement for professional medical advice. For any health-related concerns or questions, please consult a licensed healthcare provider. Additionally, Medical Daily suggests opting for products that have been verified by independent third-party testing to ensure their quality and effectiveness. Editorial Policies & Methodology: These products are selected independently and objectively, based on online reviews, various data sources, and proprietary research.)
