<ul><li>Two studies have linked ultraprocessed foods to a higher risk of death from all causes.</li><li>One found people ate 500 calories more per day than those who ate minimally processed foods.</li><li>Another found that the more processed food a person ate, the higher their risk of type 2 diabetes.</li><li>Processed foods may disturb the gut microbiome, the trillions of diverse bacteria lining our intestines and colon.</li><li>This may cause inflammation and increase the risk of chronic disease.</li></ul>

Those Ultraprocessed Foods Are Worse Than We Thought

<ul><li>Industrial formulations are made entirely or mostly from substances extracted from foods (oils, fats, sugar, starch, and proteins), derived from food constituents (hydrogenated fats and modified starch), or synthesized in laboratories from food substrates or other organic sources.</li><li>They're pumped full of chemicals and other additives for colour, flavour, texture, and shelf life.</li><li>This processing generally increases the flavour and caloric density of the foods while stripping away the fibre, vitamins, and nutrients.</li></ul>

Defining Ultraprocessed Foods

<ul><li>Diet is the No. 1 influencer and determinant of our gut microbiome composition</li><li>The more diversity of bacteria in the gut microbiome, the better for our health</li><li>Researchers have found that the further away people were from industrialization and ultraprocessed foods, the more diverse their gut microbiome was.</li></ul>

Industrialization Is Killing Everyone

<ul><li>One theory is that these ingredients impair the microbial life in our gut, instead of helping it flourish.</li><li>Another theory, outlined in a recent review paper on the effects of the Western diet on the microbiome, is that the sugar in ultraprocessed foods may feed harmful bacteria in the gut, causing them to bloom</li><li>There's still a lot that scientists have to learn. For now, researchers have figured out that it's not just what's added to processed foods that may hurt the gut microbiome. It's also what's missing.</li></ul>

Killing Of Microbial Life Inside Our Guts

<ul><li>Fermentable fibres, which include all soluble fibres and some insoluble fibres, are metabolized or fermented by bacteria in the gastrointestinal tract, producing chemicals, including short-chain fatty acids, that are important food sources for our gut bacteria.</li><li>When we do not consume enough fibre, we are essentially starving our gut microbiome, which is likely detrimental for a variety of reasons.</li></ul>

Refined Foods Remove All The Fibre

<ul><li>Antagonizing the microbiota by highly processed diets - starving it by removing fibre and attacking it with emulsifiers - promotes inflammation</li><li>That can hamper the body's ability to feel satiated and result in overeating</li></ul>

Ultraprocessed Foods Are Acidic And Cause Cancer

Stashed ideas

Ultraprocessed food diets are unhealthy. The reason why may hide in our guts.

<ul>
<li>Most programs only move in two planes of movement, often neglecting rotational strength & lateral strength</li>
<li>Rotational and lateral strength exercise give you longevity in training and build more stability – but can be more difficult movements so we avoid or neglect</li>
<li>What makes a program effective is also its weakness: you have a program that’s specific to the desired outcome at the expense of another outcome</li>
</ul>
Rotational exercise examples: club swigs, mace swings. Lateral exercise examples: lateral tube walking, Cossack squats, lateral sled pulls.

When To Switch Lifting Exercise For Maximum Results

<ul><li>Interrupt classic moves (e.g., barbell squats, deadlifts, overhead press) with movements in other planes (e.g., lateral lunge, Cossack squats, etc.)</li><li>Higher skill movements can stay in the rotation but adjust tempo to vary (sometimes slower, sometimes faster)</li><li>If you’ve hit a plateau, change the movements</li><li>Change moves for about 3 weeks</li></ul>Ways to vary classic compound moves: front rack squat instead of barbell squat, try Zercher squats, trap bar instead of a standard barbell for deadlifts, Bulgarian split squat, single-leg deadlift with dumbbells instead of barbell deadlifts.

Tips For Better Workout Results

<ul><li>Unilateral and bilateral movements have tremendous value and you want a program that incorporates both</li><li>Bilateral movements allow you to generate more force and move more weight</li><li>Unilateral movements are good for building stability</li><li>Unilateral movements are good for health and longevity</li><li>For aesthetic benefits, you need both unilateral and bilateral movements</li><li>Most sports require some running and running is unilateral</li><li>Building a strong base with bilateral movements is important before venturing into unilateral movements which can be more difficult</li></ul>

Unilateral Versus Bilateral Movements

<ul>
<li>Vitamins have to be specific to you and your needs – get nutrient levels tested and supplement with exactly what you need</li>
<li>Supplement with vitamins you are deficient in</li>
<li>Try to incorporate nutrient-dense foods and use vitamins for assistance in areas you aren’t hitting enough</li>
</ul>

The Truth About Vitamins

<ul><li>Red flags: nutritionist only talks to you about macros and is “good” and “bad”</li><li>You want a nutritionist that looks at behavioural components and addresses eating patterns, likes dislikes, binge eating, etc.</li><li>Working with a nutritionist is better than getting nutrition advice from an influencer</li></ul>

What To Look For In A Nutritionist

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about how often to switch up exercises for max gains, if unilateral movements are more beneficial than bilateral movement, whether vitamin supplementation is necessary if you eat a balanced diet, and good qualities (or red flags) to look for in a nutritionist.  Mind Pump Fit Tip: Most workout programs suck because they lack these two components. (4:22) How you can make money on ANYTHING these days. (12:43) Yet another reason why the guys are happy to be working with Regenerative & Sports Medicine. (18:52) How the Metaverse is already crossing a fine line. (29:28) Welcome to the ‘Shadow Banned’ Club, Adam! (32:55) The Great “no shoes on kids” Debate. (44:24) The proper order of the Caldera regimen. (49:00) Pandemic effects may have lowered baby IQs, a study says. (53:18) #Quah question #1 – How often should I switch up my lifting exercises for max gains? (1:00:08) #Quah question #2 – Are unilateral movements more beneficial than bilateral movements? (1:06:38) #Quah question #3 – Is vitamin supplementation necessary if you eat a balanced diet? (1:12:27) #Quah question #4 – What are good qualities (or red flags) to look for in a nutritionist? (1:16:49)  Related Links/Products Mentioned  EXCLUSIVE LAUNCH PROMOTION! (EXPIRES TUESDAY 12/28): MAPS Resistance $20 OFF **Promo Code – “RESIST20” at checkout** December Promotion: MAPS HIIT and MAPS SPLIT 50% off! **Promo code “DECEMBER50” at checkout**  The Hip Airplane - Squat University  Squat University – YouTube  '90 Day Fiancé' Stephanie Matto Claims She Makes $100k By Selling Farts in Jar MP Hormones  Mind Pump #1607: How To Optimize Your Hormones With Dr. Rand McClain  Metaverse: First reported case of sexual harassment in Horizon Worlds Mind Pump IGTV Wine Weed Wife All-In with Chamath, Jason, Sacks & Friedberg Visit Caldera Lab for an exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout for the discount**  The Genius Life 207: 5 Holiday Hacks to Prevent Fat Gain | Sal di Stefano  Children born during pandemic have lower IQs, US study finds  Mind Pump #1630: Ten Ways To Break Through A Plateau Mind Pump TV - YouTube  Mind Pump Podcast – YouTube Mind Pump Free Resources  People Mentioned  Squat University (@squat_university)  Instagram Layne Norton, PhD (@biolayne)  Instagram Max Lugavere (@maxlugavere)  Instagram Mike Boyle (@bodybyboyle)  Instagram

When to Change up Exercises for Maximum Gains, the Advantages of Unilateral Over Bilateral Movements, When Taking Vitamins Is a Waste of Money & More

According to a massive RunRepeat study based on over 34 million race results, the average running times are:
<ul>
<li>35 minutes for a 5K</li>
<li>One hour and two minutes for a 10K</li>
<li>Two hours and 14 minutes for a half-marathon</li>
<li>Four hours and 26 minutes for a full marathon.</li>
</ul>
We should keep in mind that the data is collected from race results. It doesn't mean every runner is racing or running as fast as they can.

The average human running speed

Any numbers regarding the maximum running speed of humans are mostly speculation. Because Usain Bolt holds the title of the world's fasted runner, we can assume that his top speed of about 28 miles per hour is as fast as humans can run. But scientists believe humans may be able to run at a speed of up to 40 miles per hour. A 2010 study using computer models show that based on the pounds of force that human muscle fibres can withstand, humans have the potential to run faster.

The maximum human running speed

<ul><li>Your effort</li><li>Your shoes</li><li>Whether you have any external weight on you, such as a hydration vest</li><li>The terrain you're running on</li><li>The weather conditions</li><li>Your hydration status</li><li>If you had adequate rest the night before</li><li>Your training volume</li><li>The type of training you do. (E.g. weightlifting or cross-training.)</li><li>How much running experience you have</li><li>Genetics and physical factors, such as the length of your legs</li><li>Your mood and the music you listen to can affect your running performance</li></ul>

Factors influencing how fast you can run

Run training that can help you become a faster runner: <ul><li>Tempo runs help to develop your anaerobic or lactate threshold. Run at an easy pace for five to 10 minutes, then run about 10 seconds slower than your 10K pace for 15 to 25 minutes, then finishing up with another five to 10 minutes of easy running.</li><li>Interval runs include segments of fast running followed by segments of easy running or walking.</li><li>Fartlek runs are like interval running, except that it's based more on how you feel.</li></ul>

How to become a faster runner

<ul><li>Hill runs. Running up and down hills helps to strengthen your legs and lungs.</li><li>Trail runs allow for a varied terrain that can make you a faster runner on roads.</li><li>Distance runs sprinkled here and there will improve your endurance.</li><li>Sprinting sessions once or twice a week can improve your speed.</li><li>Easy runs help you to adapt to all the training you are doing.</li></ul>

How to become a faster runner (continued)

The average human running speed is surprisingly fast. Find out the average mile and 5K run time and how to be a faster runner.

Health

How Fast Can Humans Run? Plus, How to Be a Faster Runner

The human brain is a highly complex electrochemical organ, generating as much as 10 watts of electricity. 
This electrical activity is displayed in the form of four types of brainwaves: Beta, Alpha, Theta and Delta which correspond with focus, rest, creativity and deep sleep.

Our Brainwaves

<ul>
<li>Beta waves (15 to 40 cycles per second) are generated during a highly engaged or aroused state of mind, like talking, debating or making a speech.</li>
<li>Alpha waves (a frequency of 9 to 14 cycles per second) are slower, with the brain in rest mode, happening when a person is reflecting, sitting down and resting, or walking in the park.</li>
<li>The Theta waves are generated during an even slower state of mind (5 to 8 cycles per second) usually when a person is daydreaming or is on a long freeway drive.</li>
<li>Delta waves (1.5 to 4 cycles per second) are the slowest, happening when we are in deep sleep.</li>
</ul>

Types Of Brainwaves

Many people in the ‘theta’ state happen to get good ideas, as do people who are mentally relaxed due to being in the alpha state. 
The repetitive task becomes automatic and disengages itself from the mind, leading to a free flow of ideas.

Eureka Moments In Theta And Alpha States

One dream cycle is usually 90 minutes, where delta waves slowly increase frequency to morph into theta waves, which is the REM state of dreams. The awakening cycle in the morning, when the transition takes place from theta to alpha and finally beta (when we hit the snooze button!)
This precious morning time can be made highly productive as it is ripe with new ideas and insights related to the events of the day before and the forthcoming day.

The 90 Minute Dream Cycle

Scientific American is the essential guide to the most awe-inspiring advances in science and technology, explaining how they change our understanding of the world and shape our lives.

What is the function of the various brainwaves?

We are always as young as we would ever be in the course of our lives.
Society is youth-obsessed and gives us constant signals that having grey hair, and showing other signs of ageing means our value has declined. But as we grow old, we become expansive and confident, as we understand the world better, can communicate more effectively and are wiser than in our teens.

Ageing Is Inevitable

We have mistakenly made ageing, a natural process, into a battle, something that we have to defeat and conquer. 
We could embrace our growing old and enjoy the wisdom and respect that comes from having years of life experience, but we chose to hide our years, clinging on to the last strands of youth, or going under the knife and becoming a joke to others.

The Battle Against Ageing

Seeking out experiences of awe and wonder, like a long stroll in nature, can increase our happiness levels. Smiling more often and more intensely has the same positive effect on older adults.
Enrich your life with colour, nature, fresh air, art, and other elements that stimulate the senses. Buy yourself some flowers, or take up gardening, as it is proven to have mental, psychological and physical benefits.

Joyful Ageing: Awe And Wonder

Attending cultural events, social activities church, movies, sporting events, or cards is said to decrease the mortality rate among senior citizens.
This is because of the good experiences, along with forming deep relationships and social connections, that increase the feeling of belongingness.

Joyful Ageing: Go And Enjoy Life

An intriguing experiment called the Time Warp involves being in a special zone where everything is as it was a few decades ago. Gadgets, furniture, news and sports, photos and surroundings, all create an illusion of being in a different era, like the 70s.
The participants of the Time Warp experiment reported better vision, greater cognitive dexterity, better posture, and even better looks, just by living in the zone for a week.
Everyone cannot create such elaborate zones, but we can create mini time wraps by reading old books, meeting with old friends, or visiting old places that remind us of how we were.

Joyful Ageing: A Time Warp

Our brain shrinks as we age, and exercise prevents that from happening as fast as it would if one was living a sedentary life.
Apart from better brain health and healthier heart, exercising provides joy by releasing dopamine inside our brain and body. We need to take care of our bodies, as it is the only thing that will last us our lifetime.

Joyful Ageing: Exercise And Mobility

Ageing has often been associated with negative tropes, like calling the empty home(due to the children going away to start their own life) an empty nest.
We need to rephrase and reframe such negative tropes, calling them a re-feathered nest instead, a place of creativity, possibility and delight.

Joyful Ageing: The Negative Tropes

Older adults are not that good with technology, and that leads to an increased feeling of disconnection, and even doubt and disempowerment. 
Once they learn the tech skill sets, senior citizens feel an increased cognitive function, interpersonal skills, and a sense of freedom and independence.

Joyful Ageing: Keep Learning

Here are 8 ways to approach growing older -- and life -- with wonder, curiosity and delight, from author and designer Ingrid Fetell Lee.

Aging is inevitable, so why not do it joyfully? Here’s how

We all seek happiness, and there is a scientific way we can find it.Dopamine, the feel-good chemical in our brains, positively affects our mood, focus, energy and behaviour.

Dopamine Explained

Dopamine is a neurotransmitter that controls our brain's reward and pleasure centre. It can help us:
<ul>
<li>Lose Weight</li>
<li>Fight against Depression</li>
<li>Be Motivated</li>
<li>Improve our Memory</li>
<li>Feel Happy</li>
<li>Stay mentally strong</li>
<li>Reduce bad habits</li>
<li>Increase Feelings of contentment</li>
</ul>

Happiness Centre: Dopamine

The body and mind seek pleasureable experiences, resulting in the neurons creating dopamine in our brain. This can be also overdone using drugs, leaving a negative impact eventually.

How Dopamine Works

Sugar interferes with your brain's dopamine centre, and occasionally it is ok.High levels of sugar is dangerous, as it is now classified as a drug, having similar addictive effects.

Avoid Sugar

Our Smartphone emits radiation that effects and interrupts our brain's dopamine production.Turn off your smartphone or go out and get some sunshine, away from electronic gadgets.

Turn off your Smartphone

Go out in nature, in the sunshine, as it increases dopamine production, as proven in many studies on nature's effect on our bodies and minds.

Get some Sunshine

Many studies have proven that even simple exercise like walking or climbing stairs can increase our dopamine levels.

Simple Exercise

Apart from over the counter supplements, there are many foods that increase the chemicals responsible for dopamine production:<ul><li>Bananas</li><li>Beef</li><li>Chicken</li><li>Green Tea</li><li>Watermelon</li><li>Yogurt</li><li>Coffee</li><li>Almonds</li></ul>

Take the right Food

A good sleep can dramatically impact your mood and productivity.Lack of sleep makes us feel grumpy and unmotivated, with major health problems in the long run.Make Sleep a priority to increase your happiness levels.

Sleep

A diet full of proteins and having less of saturated fats and oils works for the dopamine production in the brain.

Protein-rich Diet

If you have a to-do list full of big and small tasks, the more tasks you check off after completion, the more dopamine gets released.

Check your Tasks

When we do something we enjoy or are genuinely passionate about, we are not stressed and are simply loving the work. This releases dopamine as we are happy doing what we want to do.

Passionate Work

Life is more interesting, full of happiness and joy, if planned and on track. Your brain will reward you when you are accomplishing your life goals.

Plan your Life

Your Brain will be free of worry and stress, as you become more productive and increase dopamine naturally, just be slowing down and creating space for meditation, a silent prayer or mindfulness.

Meditate

Dopamine is a neurotransmitter that affects your mood, focus, energy, and behaviour. What's the key to happiness? Some of your friends might say it's healthy relationships or doing a job you love. Spiritual gurus might say it's living in the moment or positive thinking. But isn't it more interesting to find out what neuroscientists say?

Here are 11 ways you can increase dopamine levels in the brain without medication

Chewing gum has been around for hundreds of years in the form of chicle, a resin obtained from the sapodilla tree in southern Mexico and Central America. 
Long ago, the Mayans and the Aztecs knew that by cutting the bark, they could collect this resin and create a chewable substance from it. The Mayans cooked and dried it into &quot;cha&quot; to quench thirst and prevent hunger. The Aztecs used it as a breath freshener but viewed public gum chewing as unacceptable.

Chewing gum: the Mayans and Aztecs

Modern-day chewing gum was invented by Thomas Adams Sr., who got a supply of chicle. They first tried to vulcanize the chicle into some useful industrial substance but found a better idea of boiling and hand-rolling it into pieces of chewing gum.
They sold out their first batch at a local drugstore in hours, then decided to go into the manufacturing business. By the 1880s, Adams gum produced five tons of chewing gum daily.

Modern-day chewing gum

As a marketing gimmick, young soap salesman Wiliam Wrigley Jr.decided that his company would give free chewing gum to vendors who place large soap orders. 
The gum was more popular than the soap, and he switched careers. By the time he died in 1932, Wrigley was one of the richest men in America.

Becoming rich from chewing gum

By the mid-1930s, unsustainable harvesting methods used to increase yields killed almost a quarter of Mexico&#39;s sapodilla trees, and scientists predicted total forest depletion within four decades.
Chewing gum manufacturers turned to cheaper synthetic bases made from petroleum, wax and other substances.

Chewing gum: Unsustainable harvesting

The Mayans and Aztecs were the first to unlock the positive properties of gum

A Brief History of Chewing Gum

Sleep needs vary from person to person. Age, genetics, lifestyle, and environment all play a role.
According to the National Sleep Foundation, adults need 7-9 hours of sleep a night. People who sleep seven hours a night are healthier and live longer. While the guideline is helpful, you are the best person to judge how much sleep you need.

How much sleep is enough

If you often feel tired, your body is telling you that it's not getting enough sleep.
If you're getting eight hours of sleep a night but still feel tired, you may be suffering from a sleep disorder or interrupted sleep.

Ask yourself: 'Am I seepy?'

A sleep diary will give you important insights into your sleep habits.
For one week, write down:
<ul>
<li>The time you go to bed and the time you wake up.</li>
<li>The number of hours you sleep and whether you took naps or woke up during the night.</li>
<li>Notice how you feel in the morning—refreshed or fatigued?</li>
</ul>

Keep a sleep diary

To really find out what your individual sleep needs are, do the following experiment for at least two weeks:
<ul>
<li>Pick the same bedtime every night.</li>
<li>Turn off your alarm.</li>
<li>Record the time you wake up.</li>
</ul>
You may sleep longer during the first few days, but over the course of a few weeks, a pattern will emerge of how much sleep your body needs each night.

Take a vacation from your alarm clock

Most people know they need to eat right and exercise to be healthy. But what about sleep? We spend about one-third of our lives asleep, and sleep is essential to better health. But many of us are struggling with sleep. Four out of five people say that they suffer from sleep problems at least once a week and wake up feeling exhausted. So how do you become a more successful sleeper? Grab a pillow, curl up and keep reading to find out.

How to Get a Better Night's Sleep - Well Guides

The key to a healthy smoothie is to get the right balance of vegetables, fruit, protein, and fat and embrace variety.
You can put almost anything into a smoothie, such as water, non-dairy milk or kefir, fruits, vegetables, seeds, nuts, protein powder, maca or matcha, and toppings such as coconut, granola, and cacao nibs.

How to make healthy smoothies

Smoothies often become hyper-concentrated sources of fruit sugars. It should be balanced by adding fibre, calcium, vitamins A, C, and K, and protein from dark leafy greens like spinach, kale or swiss chard.
Store-bought smoothies may use artificial sweeteners, fruit juice, too much fat or sweetened dairy products. While they are not a problem if consumed occasionally, it could lead to excessive sugar intake or digestive distress.

Not all smoothies are healthy

Green smoothies are a great way to get vegetables. Research suggests that plant-based diets reduce the risk of chronic disease and cancer.
Green, leafy vegetables, in particular, are linked to a lower risk of developing Type-2 diabetes and decrease age-related cognitive decline.

Green smoothies are healthy

Smoothies could fit into a diet, but it's best to consider all of the behaviours that support a healthy body, such as eating a balanced diet, getting enough physical activity, ensuring adequate sleep, building social connections and practising stress management.

Smoothies and weight loss

To make a healthy smoothie, ensure the smoothie contains a mix of foods similar to a meal. Only blending some fruit is not an adequate meal.
A well-rounded smoothie usually contains the following:
<ul>
<li>1 or 2 tablespoons of fat</li>
<li>1 cup of fruit</li>
<li>A handful or two of greens</li>
<li>1 cup of protein.</li>
</ul>

Replacing a meal with a smoothie

When you eat a fruit or vegetable in its whole form, digestion starts with chewing. Smoothies don't involve chewing, as the blender does the chewing for you. 
This sometimes results in feeling slightly bloated. To solve it, consider eating a smoothie with a spoon like you would a whole-food meal.

The healthiest way to eat a smoothie

Here's what to know about the nutrition in fruit and green smoothies, whether they help with weight loss and how to make healthy smoothies.

Are Smoothies Healthy? Here’s What the Experts Say

<ul>
<li>Researchers found the pandemic and resulting lockdowns caused people worldwide to change their health behaviours, cut back on physical activity and eat more comfort foods. Anxiety levels increased while sleep became disrupted.</li>
<li>The researchers also found that most people became more sedentary and gave in to their food cravings, such as sugary snack foods. People classified as obese gained more weight and had the largest declines in physical activity.</li>
</ul>

A shift in our health behaviors

Researchers found some people actually lost weight during the pandemic. They increased their physical activity levels and improved their diets. 
Lockdown prompted people to prepare more food at home. Despite snacking on more junk foods, they showed an increase in their &quot;healthy eating scores,&quot; a measure of their overall diet quality, including eating more fruits.

Healthy eating during a global crisis

People reported significantly higher anxiety levels during lockdown. About 20 percent said their symptoms, such as experiencing dread and feeling unable to control or stop their worrying, were sever enough to interfere with their daily activities.
People reported that their sleep worsened during the pandemic. Only 10 percent of people said their sleep had improved.

Mental wellness during the pandemic

This is a good time to assess the healthy habits we let slip and to find new ways to be proactive about our physical and mental health.
Being aware of how our health behaviors changed during the stay-at-home orders could help us prevent it if another lockdown is enforced.

Being aware of our health behaviors

A global study confirms that during the pandemic, many of us ate more junk food, exercised less, were more anxious and got less sleep.

Bite-sized knowledge
to upgrade
your career

Gabriela G.
@gabrielagg

Ultraprocessed food diets are unhealthy. The reason why may hide in our guts.

When to Change up Exercises for Maximum Gains, the Advantages of Unilateral Over Bilateral Movements, When Taking Vitamins Is a Waste of Money & More

How Fast Can Humans Run? Plus, How to Be a Faster Runner

What is the function of the various brainwaves?

Aging is inevitable, so why not do it joyfully? Here’s how

Bite-sized knowledgeto upgradeyour career

Gabriela G.@gabrielagg

Ultraprocessed food diets are unhealthy. The reason why may hide in our guts.

When to Change up Exercises for Maximum Gains, the Advantages of Unilateral Over Bilateral Movements, When Taking Vitamins Is a Waste of Money & More

How Fast Can Humans Run? Plus, How to Be a Faster Runner

What is the function of the various brainwaves?

Aging is inevitable, so why not do it joyfully? Here’s how

Bite-sized knowledge
to upgrade
your career

Gabriela G.
@gabrielagg