Samuel Stuard CPT, LMT, CES

07/08/2025

{Researchers identify signs of aging at the molecular level, scanning tens of thousands of blood samples and nasal swabs. But there are so many surface-level signs, too — signals you can track without a lab.

If you’ve blown out the candles at least 34 times, it’s time to pay attention. Are your jeans fitting the way they used to? Does one night of drinking now cost you an entire weekend? Are you getting sick more often? Does your skin seem thinner or more wrinkly? Are you waking up in the night? Do your hips regularly ache in the morning? Is an everyday task (like carrying groceries up the stairs) much harder?

An aging surge brings weight gain, muscle loss, rising cholesterol levels, poor immune regulation and compromised carbohydrate metabolism. All are telltale markers that you’re slowing down. But that doesn’t mean they have to show up in your 30s…or slam you at 60.

There’s a difference, after all, between chronological age and “biological age,” which is an individual’s estimated internal age, based on lifestyle, genetics and environment, measured at the cellular level. This is now big business, as pricey labs offer motivated adults a chance to look under the hood — and possibly come back armed with something to brag about at a dinner party.

Instead of obsessing over your precise biological age, though, I’d recommend honing in on the stuff that we know keeps it in an ideal range. Skip the test, dive straight into the protocol and trust that you’ll be able to feel the difference, whether you’re approaching your late 30s or already past them. (Yes, it’s possible to turn back your physiological age)}

You can’t stop aging, but you can slow it down. Follow these five steps.

07/07/2025

{What’s the take-home point? The individuals who manage to not get sick are the ones who make better progress over the long haul. Avoiding those 3-4 periods of sickness each year is on par with avoiding tweaking your lower back and missing a month in the gym. The goal is consistency, and injury/sickness are big roadblocks to a consistent training effect.

It’s not rocket science, but that’s because it doesn’t have to be complex. Getting sick is about your ability to fend off stress to your system. Two of these factors – sleep quality and nutrition – are about warding off the stress. The third factor is about managing the amount of stress actually imposed to the system. Critically examine these three broad realms if you want to find ways to stay healthy!}

Back in 2011, Posner et al. published a descriptive study called “Epidemiology of Major League Baseball Injuries”. The researchers reviewed all the injuries reported in MLB from 2002 to 2008 and classified them based on anatomical region. As expected, there was a lot of disabled list time attrib...

01/06/2025

“The past is in your head. The future is in your hands.”

12/16/2024

“Life is mostly froth and bubble, two things stand like stone. Kindness in another’s troubles, Courage in your own.”

~ Adam Lindsay Gordon

09/16/2024

{If you've ever wondered why Texas always goes big to celebrate Diez y Seis de Septiembre each year, there's a reason why.

And its not because we love margaritas and tacos.

Quiroz said the reason why Texas celebrates holidays such as Diez y Seis de Septiembre and other cultural events is because of Texas' very rich history.

"We were a part of Spain, Mexico, the Republic of Texas and we are a part of the United States," he said. "Celebrating the Mexican-American culture is a part of the Texas experience."

Diez y Seis de Septiembre kicks-off Hispanic Heritage Month which spans until Oct. 15.}

If you've ever wondered why Texas always goes big to celebrate Diez y Seis de Septiembre each year, there's a reason why.

09/05/2024

{Years ago, my family was considered a low-income family. Things like gym memberships and extracurricular sports felt out of reach for us when we were struggling just to put food on the table.

However, I was determined to make it work. So with a little research and creativity, I made it possible for our family to add more physical activity into our life. Here’s how.}

With a little research and creativity, I found some ways my low-income family could add more physical activity to our life.

09/04/2024

{There are many sports and activities that cost the proverbial arm and a leg (and, sometimes, it feels like a rib and an eye too). But there are also many sports that require little to no equipment and the whole family can play together. They’re a win for fun and for your wallet. Here are just a few.}

Kids' sports can be expensive, but there are some low-cost options out there! Check out this list of affordable sports your child can try.

09/03/2024

{With a young athlete who excels at a particular sport, there often is temptation to commit to that sport only, which sometimes means training and participating year round.

But young athletes benefit physically and mentally by participating in different sports in different seasons, with time off for rest.

Playing different sports makes for a more well-rounded athlete and also reduces risk of psychological stress, burn-out and overuse injuries, says University Hospitals orthopedic surgeon Jacob Calcei, MD.

Dr. Calcei says specializing in one sport doesn’t necessarily enhance performance in that sport, or lead to athletic scholarships.

“A lot of the best athletes in pro sports and at the college level played multiple sports in high school,” Dr. Calcei says. “Diversifying makes you a better, more well-rounded athlete, and makes you better at your primary sport.”}

Young athletes benefit physically and mentally by participating in different sports in different seasons, with time off for rest.

08/30/2024

{Sleep doesn’t get enough credit these days. We as a society are busy. We push sleep aside to get work done, play on electronics and binge-watch TV. Sleep should be considered just as important as eating to live.}

Sleep doesn’t get enough credit these days. We as a society are busy. We push sleep aside to get work done, play on electronics and binge-watch TV. Sleep should be considered just as important as eating to live.

08/28/2024

{For years I worked on wall street where most of my clients spent days sitting hunched over a desk. By the time they made it to me they were already dealing with back pain. I didn’t know how to help.

So it was in search of answers I discovered the work of Dr. Stu McGill. I can say firsthand that not only does he know but his techniques work at helping to relieve back pain.

Back pain is the leading cause of disability in the world as the spine is central to all movement. Back pain is terrible and today I’d like to share some of Dr. McGill's top suggestions for maintaining a healthy spine long through your life.}

No person has broken more backs than Dr. McGill.  With hundreds of scientific publications, several textbooks, and tens of thousands of broken spines you can say no one knows better how to break a spine. And after helping thousands of the most difficult back pain cases in the world its al

08/26/2024

{What does the word “diet” mean to you? The word actually comes from the Greek word “diaita,” which means “way of life.”

For many people, however, it means following a specific food plan to lose weight. Once the weight is off, many people go back to their old eating habits. As a result, the weight often comes back, and they become discouraged.

To live healthy, a diet should be a lifestyle, not a short-term cycle. This doesn’t mean completely banning pizza, chocolate or your favorite food. Instead, it should be about eating a variety of nutrient-packed foods.

Balancing those not-so-healthy choices with healthy choices will help you come up with a way of eating you can stick with for the rest of your life.

Make a commitment to do something great for yourself!}

What does the word “diet” mean to you? The word actually comes from the Greek word “diaita,” which means “way of life.” For many people, however, it means following a specific food plan to lose weight. Once the weight is off, many people go back to their old eating habits. As a result, t...

08/22/2024

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{Cold water therapy – often done as polar plunges or ice baths at home – has been around for years as a recovery technique for elite athletes. Now the practice is gaining popularity among amateur athletes and non-athletes alike.

Proponents claim cold water therapy can help with everything from muscle soreness to boosting the immune system. But is it worth the hype?

University Hospitals sports medicine physician Ben Boswell, DO, says that while further studies are needed to prove its effectiveness, cold water therapy is generally safe and has many potential benefits.}

Proponents of cold water therapy claim it can help with everything from muscle soreness to brain health. Here’s what to know before taking the plunge.