Mihaela Maltby - Health Coach

29/10/2025

I am team caffeine. ☕️

29/10/2025

Too warm and humid to cook. When we don’t eat out, most of our meals look like this; lots of vegetables and herbs, some protein and healthy fats.

29/10/2025

Repost from Dr. Daniel Amen

Natural anxiety remedies that work—without harming your brain. Learn 11 science-backed strategies for lasting calm and mental clarity. Tap to read more https://www.amenclinics.com/blog/11-natural-ways-to-help-anxiety/?fbclid=IwY2xjawM_7bFleHRuA2FlbQIxMQABHsVuQdv9ShFK79R-rvyoJDd6xNV-X60ckghkraXt76QAbXXQmcVr1zCNoTeG_aem_tkFFpjk0Cg0GT8vM0CHWvA

📷 Dr. Daniel Amen

29/10/2025

REPOST from Nutrition Network

Metabolic health plays a significant role in osteoporosis pathogenesis, with mounting evidence linking metabolic syndrome, obesity, and diabetes to increased bone fragility and fracture risk.

Read our latest blog post - https://bit.ly/3KTKKoJ

📷 Nutrition Network

Metabolic health plays a significant role in osteoporosis pathogenesis, with mounting evidence linking metabolic syndrome, obesity, and diabetes to increased bone fragility and fracture risk.

29/10/2025

28/10/2025

Podcast Episode · Change Your Brain Every Day · 10/27/2025 · 39m

28/10/2025

📷 Dr. Eric Berg

28/10/2025

28/10/2025

REPOST from Dale Bredesen, MD

99% of heart attacks and strokes were preceded by at least one of just four risk factors (high blood pressure, high cholesterol, high blood sugar levels, and to***co smoking). Unsurprisingly, they are all also connected with cognitive decline. Of course, there is no guarantee that controlling these four factors will prevent you from developing a stroke or heart attack or cognitive decline, but it’s an excellent start, and our protocol should improve all. https://www.sciencealert.com/huge-study-links-99-of-heart-attacks-and-strokes-with-four-risk-factors

📷 Dale Bredesen, MD

28/10/2025

Repost from William Wallace, Ph.D.

Losing muscle is a normal part of aging, but how we lose it matters. Strength (how much force you can exert) has long been used as a predictor of health. But power (force × speed) may be the more important signal for "survival."

A 2025 study in Mayo Clinic Proceedings (PMID: 40304660) followed 3,889 adults aged 46–75 for nearly 11 years. Researchers compared relative muscle power (measured by a fast pulling movement) to relative strength (measured by grip strength), each adjusted for body weight.

Findings:
✳️ People with the lowest muscle power had ~6 times higher risk of death than those with the highest.
✳️ Grip strength showed only weak, nonsignificant links to survival.
✳️ Including muscle power improved risk prediction models more than strength.
✳️ Mortality risk rose steadily as power declined, showing a clear dose–response.

Limitations: This was an observational cohort from Brazil, and physical activity and fitness weren’t fully measured. Power testing requires equipment not yet widely available in clinics around the world.

Chronic loss of speed matters more than loss of raw force. Because muscle power declines earlier and faster than strength, training with speed - e.g., lighter, faster lifts, explosive chair stands, or stair climbs may be important to maintaining independence and longevity.

📷 William Wallace, Ph.D.

27/10/2025

Repost from William Wallace, Ph.D.

It’s not so much about how long you move; it’s how often.

A growing body of research shows that you don’t need long gym sessions to improve health. The 2025 expert consensus statement (citation below) highlights how brief, frequent bursts of movement throughout the day, called short bouts of accumulated exercise (SBAE), can deliver many of the same benefits as structured workouts.

1️⃣ What Is SBAE?

Short bouts of accumulated exercise are small sessions of movement, often 2–10 minutes, performed several times per day.
They “add up” to meaningful totals of physical activity over time.
🟢 Example: Walking up the stairs, doing air squats after a meeting, or brisk walking after meals.

2️⃣ Why It Works
Each short bout boosts blood flow, glucose control, and mitochondrial activity, while breaking up long periods of sitting — a key driver of metabolic and cardiovascular risk.
🟢 Example: Even a 2–5 minute walk every 30 minutes can help regulate blood sugar and reduce insulin spikes.

3️⃣ How to Apply It (Prescription Recommendations)

The consensus provides a practical “exercise prescription” for SBAE:
Frequency: Move every 30–60 minutes, several times daily.

Intensity: Start light to moderate; progress to brief vigorous bouts if tolerated.

Duration: Aim for ≥150 minutes per week of total activity, accumulated in short bouts.

Timing: Post-meal movement is especially beneficial for glucose control.

Type: Prioritize bodyweight or resistance-based movements that activate large muscle groups.
🟢 Example: Three 10-minute brisk walks daily = similar cardiovascular benefit as a single 30-minute session.

4️⃣ Key Benefits of SBAE

Improves insulin sensitivity and glycemic control

Enhances vascular function and blood flow
Reduces inflammation and oxidative stress

Supports cardiometabolic health and mental well-being
🟢 Example: Studies show SBAE improves blood pressure and mood, even in people who don’t meet standard exercise guidelines.

5️⃣ Who It’s For

SBAE is feasible for nearly everyone, including older adults, people with limited mobility, and those managing chronic conditions like type 2 diabetes or cardiovascular disease.
🟢 Example: Breaking up sitting with 2–5 minutes of movement is a practical, accessible strategy for desk workers and older adults alike.

6️⃣ Future Directions

The consensus calls for research into:
Optimizing intensity and timing for different populations.

Using wearable tech and AI to track and personalize SBAE.

Integrating SBAE into clinical guidelines for chronic disease prevention.

You don’t need a gym or an hour - just consistency.
Short bouts of accumulated exercise break the “sit–disease” cycle, enhance metabolic health, and make movement accessible for all.

Yin M, Chen P, Mao L. Expert Author Group. Short bouts of accumulated exercise: Review and consensus statement on definition, efficacy, feasibility, practical applications, and future directions. J Sport Health Sci. 2025 Sep 18:101088.

📷 William Wallace, Ph.D.