Once a popular food supplement for muscle building, protein powders have become an additive for many on-the-go Americans as part of a morning smoothie. There are at least a dozen sources of protein powders but popular ones include:…

Eating enough protein is vital for our health, yet there is a lot of controversy in the scientific world on how much to eat. On one hand, the general American population consumes twice the amount of protein they need per day. On the other hand, older adults may not consume enough protein to maintain a healthy muscle mass.

Famously known as the “hunger hormone,” ghrelin spikes before meals when we are hungry and returns to lower levels after mealtimes. Recent research shows that it isn’t just hunger levels that regulate ghrelin—it is our belief about how filling a food may be.

The way we breathe, fast or slow, mouth open or closed, shallow or deep, directly affects our daily energy levels and our ability to focus on the task at hand.” — Ed Harrold

A recent paper published by Jialu Streeter and Marie Conley Smith examined the extent to which the pandemic has changed people's healthy living behaviors and outcomes, with evidence from a survey conducted with a nationally representative sample by the Stanford Center on Longevity. It appears that the pandemic has had a significant impact on these behaviors, although the type of impact varies based on income levels and education.

Chronic pain is a very common condition--so common, in fact that over 25% of adults in the US experience chronic pain. It is one of the most common reasons why people seek medical care, yet the underlying reason for that chronic pain may never be identified.

In her new book, It Doesn’t Have to Hurt to Work, author and holistic health coach Erin Paruszewski challenges the misguided concept that “more is more” when it comes to exercise. Instead, she emphasizes functional movement.

A healthy gut microbiome is one with a richly diverse set of bacteria. Studies in the last five years have linked this diversity to optimal weight, better mood, reduced risk of chronic disease, and better immune function.

Becoming aware of the breath and slowing down the inhale and exhale has a powerful effect on both the body and mind. Research shows that mindful breathing shifts the balance within the autonomic nervous system, tamping down the “fight or flight” response and activating the “rest and relax” response instead. This shift results in reduced heart rate, lower blood pressure, better sleep, and even improved immune function.

Traditional gym classes emphasize exercise to build muscle, but what matters more is functional movement. This is the ability to use our bodies to do the things we love and avoid injury, whether it is bending over to pick up a grandchild or a package, or getting out of a chair with ease.

Taking time to pause now and then creates an opening. It is a portal to other options and choices. A pause helps us rest and regenerate, become more creative, connect with other people or ourselves, or simply enjoy what is going on around us (or inside us.)

More than just a social nicety, giving thanks is good for our health. In the field of positive psychology, gratitude is strongly and consistently linked to more positive emotions, better self-rated health, a greater ability to deal with adversity, and the ability to build strong relationships.

I had the pleasure of taking a cooking class recently with Dr. Annie Fenn, the founder of the Brain Health Kitchen. I expected to prepare great food, but I walked away with an added bonus: advice on cooking techniques to help avoid AGEs (advanced glycation products in foods). These inflammatory substances are formed when foods are exposed to high temperatures in the presence of sugar, such as chicken slathered in sauce and then grilled at high heat. AGEs have been linked to Alzheimer's disease, metabolic disorders, diabetes and heart disease.

Did you know that over 80% of all US healthcare cost is tied to the treatment of conditions rooted in poor lifestyle choices? These conditions include hypertension, heart disease, stroke, type 2 diabetes, obesity, osteoporosis, and multiple types of cancer—all of which are largely preventable.

This week I wanted to feature a short video just produced by Stanford on insulin resistance. This the body’s inability to respond to insulin to keep blood sugar in check. Unfortunately this condition is increasingly common, affecting more than 32% of Americans.

Our society focuses on youth and often disparages old age, but these stereotypes are often wrong. When it comes to emotional well-being, older adults reign supreme.

It is no surprise that we crave sugar. It is hardwired into our biology. Consuming sugar gave our hunter-gatherer ancestors an adaptive advantage. It provided an instant source of energy, and if consumed in large enough quantities, it could increase body fat. This was quite helpful if you didn’t know where the next meal was coming from but in today’s food-rich environment, consuming too much sugar has lead to increases in obesity, heart disease and type 2 diabetes.

Jeff Bezos is betting millions that the aging process can be reversed. According to a report from MIT Tech Review, Bezos and other billionaire investors such as Yuri Milner are backing a new Silicon Valley start-up called Altos Labs, named after Los Altos, California. The company was founded earlier this year with a mission to understand how cells age and then reverse that process.

For decades, a common belief has been that metabolism slows with age, leading to unwanted weight gain. It is true about the unwanted weight gain. A 2013 study by the Agency for Healthcare Research and Quality showed an average of 1-2 pounds per year of extra weight between 40-59 years, which adds up to significant weight gain over time. However, don’t be so quick to blame this on “slowing metabolism.”

Age does not define us, yet ageism is one of the most prevalent and least recognized forms of prejudice in society today. In part, ageism is prevalent because as we age, we fall into the trap of believing the ageist stereotypes ourselves. We blame lost keys on a senior moment, or make jokes at our own expense about our changing faces and bodies.