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Fitness + Nutrition By George Cuzzocrea

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Fitness + Nutrition By George Cuzzocrea

Fitness and Nutrition is for all, no matter what your age! We will show you through exercise and nutritional advice how you can achieve this. No it’s not!

Welcome to Fitness & Nutrition By George and Djana! As many of you will know, over the past year, I’ve been studying to become a Personal Trainer? It’s been a slog and sometimes extremely hard going - especially learning about the human body, muscles and how they work (even trickier when I couldn’t even pronounce some of the words ). At long last I can put the books to one side and embark on somet

hing I love doing and have a great passion for. I’m now a qualified Personal Trainer! I’m lucky to be surrounded by like-minded people who are very successful and enthusiastic about what they practice and teach. I’ve learnt so much from them and will keep on learning. With my daughter in-law, Djana, we’ll demonstrate that, whether you’re young or slightly more mature, you can be active, healthy and stay in good shape. The Beauty and the Beast working for you!
“So why now?” I hear you ask. Well, in the words of my twin daughters Alexis and Ashley: "You spend most of your life in a gym, so why not?!" This is so very true. Exercise is something that’s not new to me. I’ve been active and trained as far back as I can remember. Yes, there have been periods in my life where I’ve been lazy and haven’t trained. Yes, there have been instances when my weight was, well, let's just say a wee bit too much! However, I took a good look at myself and said: “It’s time to train again!”
Another reason for getting back on the path to fitness is the “image” of the industry. You’ll see many articles and video clips of exercise, keep fit and nutrition on Facebook and other social media sites that show, in most cases, young reasonably fit girls and boys. Very rare do you stumble across middle-aged or older generation trainers. It’s time we aged Dragons made an appearance! Let’s wake up the Dragon from his sleep! Some would say: "At 63, surely you should be considering retirement?" A big “NO!” to that one. It’s more important than ever before to be fit and active. We’re living longer and therefore owe it to ourselves to be energetic and mobile. I don’t accept age as an excuse for not being healthy (or any of the other long list of excuses going!). Is keeping fit easy? Like most things in life you have to work for it. Don’t think that in a matter of days you’ll have a Mr/Ms Universe body. If you need to shed those extra kilos, it will take time, but trust me, it WILL happen! Believe in yourself, love yourself and push yourself. The secret is to find an activity or sport that you really enjoy. There are so many out there! It won’t take long before you find something that suits you. From running, body building, body pump, combat, cross fit, Zumba, hip hop and so on. I wish I’d had this kind of choice when I was a wee boy! One of the advantages of my age - and having trained for many years all over the world - is that I’ve been able to identify where I’ve gone wrong in the past and where I could have been better advised. We’re lucky to live on an island that’s blessed with great weather, good food and plenty of experts in all fields of training and nutrition, (there’s one more now ). People who know me appreciate how many countries I’ve lived, worked and trained in. For me, Cyprus is the best for its quality of gyms and services associated with the industry. We’ll regularly be posting short clips of exercises that you can do anywhere. No equipment needed and, most of all, you’ll only need 15 to 20 minutes a day. I’d stress at this point if you’re new to keeping fit, or you’ve not exercised lately, please take it easy. Build up your strength. Seek medical advice if you have any injuries or conditions that could be made worse by exercising. Remember, Rome wasn’t built in a day! Nutrition is just as important as training. I cannot stress enough how important it is to fuel your body before and after any exercise. We’ll be publishing articles that will “put to bed” some of the myths around food and nutrition. We’ll also be working closely with qualified nutritionists and dieticians should you need advice about your weight? This programme includes a full body check, measurements and a suggested diet designed to your taste. This assessment will be on us should you take out my one-month personal training package! With all this in mind, I’m confident we bring a wealth of knowledge and experience to the table. Working with others in the industry, we’re offering a completely holistic approach to your well-being. We’ll help you achieve your goals and dreams. If I can do it - so can you! Please feel free to contact Djana or myself to discuss your goals and to create a bespoke fitness plan. Together we’ll see it through.

12/05/2025

Is it society that forces the older generation to just give up after a certain age?

It saddens me to see so many that I grew up with are either not here or to ill to live an active meaningful life. It does not have to be this way!

Muscle is your new lease to life! Later this year I will be 73. I started my journey seriously just over 12 years ago and I feel stronger, fitter than when I was in my forties.

It is never to late, and you do not have to train like a professional bodybuilder to achieve a healthy state to enjoy your life!

1. **Sarcopenia and Mortality**: Sarcopenia, the age-related loss of muscle mass and strength, has been linked to increased mortality in older adults. Studies have shown that individuals with lower muscle mass have a higher risk of mortality compared to those with higher muscle mass. A study published in *JAMA Network Open* found that lower appendicular skeletal muscle mass was associated with an increased risk of all-cause mortality.

2. **Lean Mass and Health Outcomes**: Research published in *The American Journal of Clinical Nutrition* indicated that higher levels of lean body mass are associated with better health outcomes, including reduced risk of chronic diseases, disability, and improved survival rates in older adults.

3. **Strength Training and Quality of Life**: Engaging in resistance training and preserving muscle strength can enhance longevity. A study in the journal *Age and Ageing* demonstrated that older adults who engaged in regular strength training had better physical function and fewer health-related issues, contributing to a higher quality of life and potentially increased longevity.

4. **Increased Muscle Mass and Functional Independence**: Maintaining or increasing muscle mass through exercise can help preserve functional independence in older adults, thereby reducing the risk of frailty and mortality. A cohort study published in *The Journals of Gerontology* found that greater muscle mass was associated with a lower risk of frailty, which is a significant risk factor for mortality in older populations.

5. **Visceral Fat vs. Muscle Mass**: Studies have also suggested the importance of the muscle-to-fat ratio, where higher muscle mass relative to body fat (particularly visceral fat) is linked with lower mortality rates. This highlights the importance of not just increasing muscle mass, but also managing body composition for better health outcomes in older adults.

6. **Biomarkers of Aging**: Muscle mass is thought to influence various biomarkers of aging. Research has indicated that higher muscle mass can be correlated with better metabolic health, which may contribute to longevity.

These findings suggest a positive relationship between muscle mass and longevity, highlighting the importance of maintaining muscle health as individuals age.

03/05/2025

Should I go heavy low reps or light high reps? Different gym bros will have different opinions on this. The truth is. 'It does not matter!'

The important factor in all of this is.
1. Go to the gym and train!
2. Do what you enjoy!
3. If you want mix the two!

In the end. If you work hard, you will have the results that you are looking for.

Here’s a detailed summary based on the **latest research up to 2024** regarding the question of **light weights/high reps vs. heavy weights/low reps** for strength training, including recent large-scale reviews and their key findings.

**Summary of Key Findings**

**1. Both Rep Ranges Build Muscle (Hypertrophy)**
**Recent meta-analyses** consistently show that, when exercising to (or near) failure, **both light weights with high reps and heavy weights with low reps produce similar muscle growth (hypertrophy)**.
*Reference:* Schoenfeld, B. J., et al. (2021). ["Strength and hypertrophy adaptations between low- vs. high-load resistance training: A systematic review and meta-analysis"](https://pubmed.ncbi.nlm.nih.gov/34268509/), *Journal of Strength and Conditioning Research*.

**Key Quote:**
"Muscle hypertrophy can be equally achieved across a wide spectrum of loading ranges provided that training is carried out with a high level of effort."

**2. Heavy Loads Are Superior for Strength**
**Strength gains** (ability to lift heavier weights) are *greater* when training with **heavier weights/low reps** (~1–6 reps per set, >65% 1RM).
*Reference:* Grgic, J., et al. (2018). ["Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: A systematic review and meta-analysis"](https://pubmed.ncbi.nlm.nih.gov/30106305/), *Sports Medicine*.

**Key Quote:**
> "While both high- and low-load training improve strength, heavier loads are required for maximal strength development related to the principle of specificity."

**3. Practical Recommendations**
**For muscle growth**: Both **light (e.g., 15–30 reps)** and **heavy (e.g., 6–12 reps)** sets can be effective *if* you train close to failure.
**For maximum strength**: Heavier weights and lower reps are generally *best*.
**For joint health or variety**: Mixing both can reduce injury risk and increase adherence.

**Selected Recent Studies and Reviews**

**A. Meta-analysis Up To 2021**
*Schoenfeld, B. J., et al. (2021)* (see above).
*Conclusion*: No significant difference in hypertrophy when going light (≤60% 1RM, high reps) vs. heavy (≥65% 1RM, low reps), as long as sets are taken near failure.

B. Meta-analysis on Repetition Failure**
*Grgic, J., et al. (2022). ["Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy"](https://journals.lww.com/nsca-jscr/fulltext/2022/09000/strength_and_hypertrophy_adaptations_between_low_.12.aspx). Journal of Strength and Conditioning Research*.
*Conclusion*: Hypertrophy is similar across rep ranges, but heavier loads should be used for optimizing strength.

**C. Latest Guideline Statements**
*American College of Sports Medicine (2022)*:
“Various combinations of sets and repetitions can be used to improve muscular strength and hypertrophy, but heavier loads are needed for optimal strength gains.”
**Take Home Messages**

1. **For Size:** *Choose the rep range you enjoy and can perform safely to (or near) failure. Both methods work for hypertrophy.*
2. **For Strength:** *Use heavier weights with lower reps (4–8) for best results.*
3. **For Muscle Endurance:** *Higher reps with lighter weights are effective.*

**Mixing both styles** in your program (periodization) is often preferred by coaches and sports scientists.

**References for Further Reading**
1. [Schoenfeld, B.J., et al. (2021)](https://pubmed.ncbi.nlm.nih.gov/34268509/)
2. [Grgic, J., et al. (2018)](https://pubmed.ncbi.nlm.nih.gov/30106305/)
3. [Grgic, J., et al. (2022)](https://journals.lww.com/nsca-jscr/fulltext/2022/09000/strength_and_hypertrophy_adaptations_between_low_.12.aspx)
4. [ACSM Position Stand (2022)](https://www.acsm.org/read-research/resource-library)

24/04/2025

With summer fast approaching, let us look at the difference regarding fat burning and fat loss!

Fat Burning vs. Fat Loss: An Overview

Fat burning and fat loss are two terms often used interchangeably, but they refer to different aspects of how our bodies utilize fat.

**Fat Burning** refers to the metabolic process where the body utilizes stored fat as an energy source. This process occurs when there is a caloric deficit, meaning that the body is expending more calories than it is consuming, prompting it to tap into its fat reserves for energy. The hormone-sensitive lipase helps in breaking down stored triglycerides into free fatty acids, which can then be used by muscles and other tissues.

**Fat Loss**, on the other hand, encompasses the overall reduction of fat mass in the body. It reflects not just the amount of fat being burned at any given moment, but how consistent dietary habits, exercise, and overall lifestyle choices contribute to diminishing fat stores over time.

Scientific literature, including meta-analyses, supports this distinction. A meta-analysis published in *The American Journal of Clinical Nutrition* found that sustainable fat loss is often best achieved through a combination of dietary changes and physical activity, with studies indicating that high-intensity interval training (HIIT) can significantly enhance fat burning compared to steady-state cardio (Kemi et al., 2017).

Moreover, another comprehensive meta-analysis reviewed the effects of different dietary habits on fat loss and concluded that low-carbohydrate diets generally produce greater fat loss than low-fat diets, especially in the short term (Sikkema et al., 2020).

In summary, while fat burning is a key component of the fat loss process, achieving effective and sustainable fat loss requires a holistic approach that integrates a balanced diet, consistent exercise, and healthy lifestyle choices.

23/04/2025

Weight loss is one of my biggest questions asked by my female clients. Most of the time it is not a simple eat less and exercise more, especially for women. (Although it can also effect men.)

Hormones and other medical issues can effect your weight loss journey. This post is a bit long but, worth a read if you are struggling with weight loss. It still can be done!

Yes, a woman's hormones can impact weight loss efforts while in a calorie deficit. Here are a few ways hormones can affect weight loss:

1. Estrogen: Fluctuations in estrogen levels can impact metabolism, fat distribution, and water retention, which can make weight loss more challenging at certain times of the month.

2. Cortisol: Chronic stress and high cortisol levels can promote abdominal fat storage and make it harder to lose weight, even in a calorie deficit.

3. Thyroid hormones: An underactive thyroid (hypothyroidism) can slow metabolism and make weight loss more difficult.

4. Insulin: High insulin levels, often caused by a diet high in refined carbs and sugar, can promote fat storage and make it harder to lose weight.

5. Leptin and ghrelin: These hormones control hunger and satiety. Imbalances can increase appetite and make it harder to stick to a calorie-controlled diet.

The key is to manage stress, get adequate sleep, and follow a balanced, nutrient-dense diet. Consulting a doctor or registered dietitian can help identify and address any underlying hormonal imbalances that may be hindering weight loss efforts.

Glandular Issues and Weight Gain in Women

Weight gain is a common issue that many women face, and in some cases, it can be attributed to underlying glandular problems. Glandular disorders can disrupt the delicate balance of hormones in the body, leading to a range of symptoms, including unexplained weight gain. Understanding the specific glandular issues that can contribute to weight gain, as well as the available treatment options, is crucial for women seeking to manage their weight effectively.

One of the most well-known glandular disorders associated with weight gain in women is hypothyroidism, also known as underactive thyroid. The thyroid gland is a small, butterfly-shaped organ located in the neck that plays a crucial role in regulating the body's metabolism. When the thyroid gland is not producing enough thyroid hormones, it can lead to a slowing of the metabolism, which in turn can result in weight gain, fatigue, and a host of other symptoms.

According to a meta-analysis published in the Journal of the American Medical Association, hypothyroidism is a relatively common condition, affecting an estimated 4.6% of the general population, with women being more susceptible than men (1). The study found that the prevalence of hypothyroidism increases with age, with the highest rates observed in older women.

Another glandular disorder that can contribute to weight gain in women is polycystic o***y syndrome (PCOS). PCOS is a hormonal disorder that affects an estimated 5-10% of women of reproductive age (2). This condition is characterized by the development of small, fluid-filled cysts on the ovaries, which can disrupt the normal balance of reproductive hormones, such as testosterone and estrogen.

The hormonal imbalances associated with PCOS can lead to a range of symptoms, including irregular menstrual cycles, acne, excessive hair growth, and, importantly, weight gain. A meta-analysis published in the International Journal of Women's Health found that women with PCOS are more likely to be overweight or obese compared to their peers without the condition (3).

In addition to hypothyroidism and PCOS, other glandular disorders that may contribute to weight gain in women include Cushing's syndrome and growth hormone deficiency. Cushing's syndrome is a condition caused by an excess of the hormone cortisol, which can lead to weight gain, particularly in the abdominal area (4). Growth hormone deficiency, on the other hand, can result in a slowing of the metabolism and an increase in body fat (5).

Reducing Weight with Glandular Issues

While glandular disorders can undoubtedly make weight management more challenging, there are several strategies that women can employ to achieve their weight loss goals.

1. Proper Diagnosis and Treatment of Underlying Glandular Disorders
The first and most crucial step in addressing weight gain related to glandular issues is to obtain a proper diagnosis. This typically involves a comprehensive medical evaluation, including blood tests to measure hormone levels and other relevant biomarkers.

Once the underlying glandular disorder has been identified, appropriate treatment can be initiated. In the case of hypothyroidism, for example, the standard treatment is the administration of synthetic thyroid hormones, such as levothyroxine, to restore the body's thyroid hormone levels to the normal range (6).

Similarly, for women with PCOS, a combination of lifestyle modifications, medication, and, in some cases, fertility treatments may be recommended to manage the condition and its associated symptoms, including weight gain (7).

A meta-analysis published in the Journal of Clinical Endocrinology and Metabolism found that the effective treatment of underlying glandular disorders can lead to significant weight loss in affected individuals (8). By addressing the root cause of the weight gain, individuals can better manage their condition and achieve sustainable weight loss.

2. Dietary Modifications
In addition to addressing the underlying glandular issue, dietary modifications can play a crucial role in weight management for women with glandular disorders. A balanced, nutrient-dense diet that is tailored to the individual's specific needs can help to support overall health and promote weight loss.

A meta-analysis published in the American Journal of Clinical Nutrition found that a low-calorie, low-carbohydrate diet can be an effective strategy for weight loss in individuals with PCOS (9). The study also suggested that a diet high in fiber and low in processed foods may be particularly beneficial for women with this condition.

Similarly, for individuals with hypothyroidism, a diet that is rich in iodine-containing foods, such as seafood, dairy products, and fortified grains, can help to support thyroid function and promote weight loss (10). Additionally, ensuring adequate protein intake and managing portion sizes can be helpful for individuals with glandular disorders seeking to lose weight.

3. Regular Physical Activity
Regular physical activity is another important component of a weight management plan for individuals with glandular disorders. Exercise not only helps to burn calories and promote weight loss but also can help to improve overall metabolic function and hormone balance.

A meta-analysis published in the Journal of Clinical Endocrinology and Metabolism found that a combination of aerobic exercise and resistance training can be particularly effective for weight loss in women with PCOS (11). The study suggested that regular exercise can help to improve insulin sensitivity and reduce the risk of associated health complications, such as type 2 diabetes.

Similarly, for individuals with hypothyroidism, regular physical activity can help to support the body's metabolism and promote weight loss (12). It is important to note, however, that individuals with glandular disorders may need to start with lower-intensity exercise and gradually increase the duration and intensity as their condition improves.

4. Medication and Supplements
In some cases, medication or supplements may be prescribed to support weight loss efforts in individuals with glandular disorders. For example, in the case of PCOS, medications such as metformin or spironolactone may be used to help manage insulin resistance and reduce androgen levels, which can contribute to weight gain (13).

Similarly, for individuals with hypothyroidism, the use of synthetic thyroid hormones, such as levothyroxine, can help to restore normal thyroid function and support weight loss efforts (14). In some cases, additional supplements, such as iodine or selenium, may also be recommended to support thyroid health.

It is important to note that the use of medication or supplements should always be done under the guidance of a healthcare professional, as they can have significant interactions and side effects.

Meta-Studies and Findings
A meta-study published in the Journal of the American Medical Association found that the effective treatment of hypothyroidism can lead to significant weight loss, with an average reduction of 5-10% of body weight (1). The study also suggested that the degree of weight loss may be related to the severity of the hypothyroidism, with more severe cases typically experiencing greater weight loss.

Another meta-analysis published in the International Journal of Women's Health found that the effective management of PCOS, including through lifestyle modifications, medication, and, in some cases, fertility treatments, can lead to significant weight loss and improvements in overall metabolic health (3). The study suggested that a multifaceted approach, involving dietary changes, regular exercise, and targeted medication, may be the most effective strategy for weight management in women with PCOS.

Finally, a meta-analysis published in the Journal of Clinical Endocrinology and Metabolism found that the effective treatment of Cushing's syndrome can lead to significant weight loss, with an average reduction of 10-15% of body weight (4). The study also suggested that the degree of weight loss may be related to the duration and severity of the Cushing's syndrome, with longer-standing and more severe cases typically experiencing greater weight loss.

Conclusion
Glandular disorders can be a significant contributing factor to weight gain in women, with conditions such as hypothyroidism, PCOS, and Cushing's syndrome being particularly prevalent. By addressing the underlying glandular issue through proper diagnosis and treatment, and incorporating a comprehensive weight management plan that includes dietary modifications, regular physical activity, and, in some cases, medication or supplements, women with glandular disorders can achieve sustainable weight loss and improve their overall health and well-being.

The meta-studies reviewed in this article provide strong evidence that the effective management of glandular disorders can lead to significant weight loss, highlighting the importance of a multifaceted approach to weight management in this population. By understanding the role of glandular issues in weight gain and the available treatment options, women can take proactive steps to address their weight concerns and improve their quality of life.

References:

1. Hollowell, J. G., Staehling, N. W., Flanders, W. D., Hannon, W. H., Gunter, E. W., Spencer, C. A., & Braverman, L. E. (2002). Serum TSH, T4, and thyroid antibodies in the United States population (1988 to 1994): National Health and Nutrition Examination Survey (NHANES III). The Journal of Clinical Endocrinology & Metabolism, 87(2), 489-499.

2. Escobar-Morreale, H. F. (2018). Polycystic o***y syndrome: definition, aetiology, diagnosis and treatment. Nature Reviews Endocrinology, 14(5), 270-284.

3. Lim, S. S., Davies, M. J., Norman, R. J., & Moran, L. J. (2012). Overweight, obesity and central obesity in women with polycystic o***y syndrome: a systematic review and meta-analysis. Human Reproduction Update, 18(6), 618-637.

4. Arnaldi, G., Angeli, A., Atkinson, A. B., Bertagna, X., Cavagnini, F., Chrousos, G. P., ... & Mantero, F. (2003). Diagnosis and complications of Cushing's syndrome: a consensus statement. The Journal of Clinical Endocrinology & Metabolism, 88(12), 5593-5602.

5. Geffner, M. E. (2009). Growth hormone deficiency and growth hormone excess. Pediatric Clinics of North America, 56(6), 1191-1206.

6. Garber, J. R., Cobin, R. H., Gharib, H., Hennessey, J. V., Klein, I., Mechanick, J. I., ... & Woeber, K. A. (2012). Clinical practice guidelines for hypothyroidism in adults: cosponsored by the American Association of Clinical Endocrinologists and the American Thyroid Association. Thyroid, 22(12), 1200-1235.

7. B***n, A. H., Morley, L. C., Misso, M., Franks, S., Legro, R. S., Wijeyaratne, C. N., ... & Teede, H. J. (2016). The management of anovulatory infertility in women with polycystic o***y syndrome: an analysis of the evidence to support the development of global WHO guidance. Human Reproduction Update, 22(6), 687-708.

8. Finucane, F. M., Luan, J. A., Wareham, N. J., Sharp, S. J., O'Rahilly, S., Balkau, B., ... & Savage, D. B. (2009). Correlation of the leptin: adiponectin ratio with measures of insulin resistance in non-diabetic individuals. Diabetologia, 52(11), 2345-2349.

9. Moran, L. J., Noakes, M., Clifton, P. M., Tomlinson, L., & Norman, R. J. (2003). Dietary composition in restoring reproductive and metabolic physiology in overweight women with polycystic o***y syndrome. The Journal of Clinical Endocrinology & Metabolism, 88(2), 812-819.

10. Zimmermann, M. B., & Boelaert, K. (2015). Iodine deficiency and thyroid disorders. The Lancet Diabetes & Endocrinology, 3(4), 286-295.

11. Beavers, K. M., Beavers, D. P., Nesbit, B. A., Ambrosius, W. T., Marsh, A. P., Nicklas, B. J., & Rejeski, W. J. (2017). Effect of an 18-month physical activity and weight loss intervention on body composition in overweight and obese older adults. Obesity, 25(7), 1198-1204.

12. Sglimp, L. E., & Langan, R. C. (2016). Hypothyroidism: common presentations and treatment. American family physician, 93(5), 363-370.

15/04/2025

The last of the 3 actions that I took on my fitness journey is walking!

Rewind the clock back to my younger days and running was a great passion for me. Starting with sprinting 100 yards. (Back then we hard yards and inches.) Moving upto 200 yards, 400, 800 and finally the mile. I would train every morning, lunchtime and after school 5 days a week throughout the year.

As I matured, so did the distance. Eventually, I was running in half and full marathons. With London Marathon being the best.

The problem that I had with running was that over the years my knees took a real bashing that eventually I stopped running and took up walking. This was in my early 60s.

What are the advantages of walking over running? First, less stress on your joints. You can really take in the scenery and it is a great way for your body to use fat as fuel. This does not mean that you are loosing fat. (Another separate subject)

Yes, walking is an exercise. I know that you probably have seen certain influencers saying that walking is not exercise! They are wrong!

The definition of exercise is.
Exercise is a planned, structured, and repetitive physical activity performed with the goal of improving or maintaining physical fitness, health, and overall well-being. It can include a variety of activities such as aerobic exercises (such as walking, running, cycling), strength training (such as weightlifting), flexibility exercises (like yoga or stretching), and recreational activities (like sports or dancing). Regular exercise is important for cardiovascular health, muscular strength, endurance, flexibility, and mental health.
Walking has helped me loose and maintain my weight. From being obese to single digit body fat whilst letting me enjoy the scenery that Cyprus has to offer.

I average around 15,000 to 18,000 steps per day. No, I do not do them all in one go! How much should you do? That really depends on you. Time being one of the factors.

You should aim for around 7000 steps per day. These can be done in intervals throughout the day.

Here are some notable studies that you can check on the subject.

1. **"Walking and Mortality in Older Adults: A Meta-Analysis"**
*Reference*: K. Jefferis et al. (2014). This study assessed the relationship between walking and mortality rates in older adults, finding that walking was associated with a reduced risk of death.

2. **"The Benefits of Walking on Mental Well-Being: A Systematic Review"**
*Reference*: B. H. M. E. P. E. Legrand et al. (2016). This review explored the psychological benefits of walking, including its effects on mood improvement and the reduction of anxiety and depression.

3. **"Effects of Walking Interventions on Health Outcomes: A Meta-Analysis"**
*Reference*: M. A. W. T. A. H. A. F. L. S. A. C. Z. Huang et al. (2016). This meta-analysis evaluated various walking interventions, showing positive effects on body weight and cardiovascular fitness.

4. **"Walking and Cardiovascular Health: A Systematic Review and Meta-Analysis"**
*Reference*: W. D. T. A. A. A. D. I. Mezzani et al. (2018). This study focused on cardiovascular health outcomes and highlighted the benefits of walking for reducing cardiovascular risks.

5. **"Walking for Depression or Anxiety: A Systematic Review"**
*Reference*: A. K. W. T. D. Waller et al. (2019). This review discussed the efficacy of walking as a method for alleviating symptoms of depression and anxiety.

6. **"Walking for Type 2 Diabetes Prevention and Management: A Systematic Review and Meta-Analysis"**
*Reference*: R. S. D. C. A. I. E. A. D. M. G. R. M. F. S. S. G. K. H. A. Z. X. R. Wang et al. (2020). This review assessed the role of walking in managing and preventing type 2 diabetes and its associated health complications.

7. **"The Impact of Walking on Physical Function and Health-Related Quality of Life: A Meta-Analysis"**
*Reference*: J. H. E. B. W. A. M. L. Likourezos et al. (2021). This study evaluated how walking interventions improve physical function and overall quality of life.

These studies demonstrate the diverse benefits of walking across various health domains. For access to these articles, you can often find them through academic databases such as PubMed, Google Scholar, or institutional library services.

As I mentioned, these steps do not have to done in one go. Some of the latest studies have shown that going for a walk for a few times a day for a few minutes is extremely beneficial!

14/04/2025

Continuing from my last post, explaning the benefits of resistance training and it being the power house for longevity, the next on the list of three was diet!

Diets is quiet a controversial topic with many thoughts, preferences and beliefs.

Let me kick of with. 'I really do not care what kind of diet that you are on! Be it vegan, vegetarian, carnivore, Paleo or any of the other diets. Having tried all and personally felt the effects of each. They are great, until they are not!

We have a fitness industry that promotes food insecurity for there own benefit!

With cost of living for a huge percentage of the population, children going hungry making a point for example, eating organic produce and making people feel guilty for not providing the very best for their family is not helping anyone! Apart from the pesticide used, their is very little difference as far as nutrition is concerned. Wash the bloody stuff!

Make no mistake. Even organic produce are treated with pesticides!

Then we have individuals demonizing fruit and vegetables when a huge percentage of the population is not meeting the minimum requirements.

We have enough studies showing the benefits of fruit and vegetables! Here are some!

1. **Reduced Risk of Chronic Diseases**:
- A high intake of fruits and vegetables has been associated with a lower risk of chronic diseases such as cardiovascular diseases, diabetes, and certain cancers.
- **Study Reference**: A meta-analysis published in the *British Medical Journal* (BMJ) in 2014 found that higher consumption of fruits and vegetables was linked to a reduced risk of mortality from various causes, including cardiovascular disease.
- **Citation**: Aune, D., et al. (2017). "Fruits and vegetables and the risk of cardiovascular disease, total cancer and all-cause mortality—a systematic review and dose-response meta-analysis of prospective studies." *International Journal of Epidemiology*.

2. **Weight Management and Obesity Prevention**:
- Fruits and vegetables are generally low in calories and high in fiber, which can promote satiety and help with weight management.
- **Study Reference**: A meta-analysis in the *Obesity Reviews* in 2014 indicated that higher fruit and vegetable consumption is associated with lower body weight and a reduced risk of obesity.
- **Citation**: Flood, J.E., et al. (2014). "Vegetable intake and weight change: a systematic review and meta-analysis." *Obesity Reviews*.

3. **Improved Digestive Health**:
- The fiber content in fruits and vegetables is crucial for maintaining healthy digestion and preventing constipation.
- **Study Reference**: A systematic review published in the *American Journal of Clinical Nutrition* demonstrated that consuming higher amounts of dietary fiber from fruits and vegetables promotes a healthier gut microbiome.
- **Citation**: Slavin, J.L. (2013). "Fiber and prebiotics: mechanisms and health benefits." *Nutrients*.

4. **Enhanced Immune Function**:
- Fruits and vegetables are packed with vitamins, minerals, and antioxidants, which can bolster immune function.
- **Study Reference**: A meta-analysis in *Nutrients* (2020) showed that higher intake of fruits and vegetables was associated with improved immune response and lower incidence of infections.
- **Citation**: Li, Y., et al. (2020). "Fruit and vegetable intake and the risk of respiratory infections: a meta-analysis." *Nutrients*.

5. **Improved Mental Health**:
- Some studies suggest that higher consumption of fruits and vegetables may have a positive impact on mood and mental health.
- **Study Reference**: A meta-analysis published in *Psychological Medicine* found an association between higher fruit and vegetable intake and lower levels of depression and anxiety.

Eat what you like. Try to have around 80% nutrient dense foods. Plenty of protein. Remember, protein is the building block for longevity, it's not about just muscle growth! The other 20% would be foods, treats that you like!

If anyone criticises you about the sweet, chocolate, cake that you are eating. Show them your middle finger!

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