Today, I’m excited to share some fascinating studies, a product for jet lag, and a quote that I’m loving too.
Let’s get into it…
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Study: Exercise & Blood Pressure
A study published by the American Heart Association found that replacing sedentary behavior with small amounts of exercise can have a significant impact on blood pressure.
Using wearables, researchers tracked the behavior of participants during sleep and wake cycles including time spent walking and exercising. They found clinically meaningful improvements in systolic and diastolic blood pressure after reallocating less than 20 minutes of sedentary time with exercise.
This speaks volumes to the importance of exercise as a heart-saving tool that everyone, regardless of age and expertise, needs to implement daily.
Benefits of Sauna
I love this quick and short infographic by @paolaxhuli on the benefits of sauna. I’ve been on a protocol to detox from microplastic exposure (more on that in the future), and sauna has been a huge part of that protocol. I’m always astonished by the amazing things that sauna does for the body, including lowering the risk of major chronic diseases like cardiovascular disease and Alzheimer’s. I’ve got my whole family to use a sauna because the benefits are just that good!
My wife and I recently went to Japan and were looking into solutions to help us beat jet lag. We heard about a product called FlyKitt from a friend who said it worked very well on his trip from Europe. It’s a kit that includes an app, supplements, and dietary recommendations all designed to help your body adjust to time zones quicker. My wife and I both tried it, and our honest review is that it worked okay on the trip over to Japan (we still had some jet lag), but when we came back to LA, it really helped us adjust to the local time zone right away. I’ve been cautiously recommending it to friends with the footnote that it kind of worked for me.
Study: Impacts of Protein Quantity and Distribution on Body Composition
This is a fascinating read on the importance of protein quantity and distribution by Dr. Donald Layman. I got a chance to interview Dr. Layman, and his education on protein has been a huge part of my own strategy for building muscle and improving body composition. In his findings, Dr. Layman discusses the role of leucine in muscle protein synthesis and the amounts that older adults need to consume. He also discusses the importance of balancing protein distribution across each meal versus eating all your protein in one meal and the importance of the first meal of the day. Dr. Layman has found that eating more than 30 grams of protein for breakfast increases muscle protein synthesis. If you’re interested in building muscle and improving body composition, you’ll love this read!
Quote I’m Loving
I love this quote because it’s easy to blame someone or something for our feelings; it’s quick, and it gives us an outlet for our anger and frustration.
But the law of responsibility says that if we created it, or at least had a hand in creating it, then we can also change it. There’s a lot of freedom in that.
See you next week,
Dhru Purohit