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White Rabbit - Wellness and Productivity Newsletter

21/04/2024

Make simple your healthy living - 1 step to your self-belief.

Often, the lack of belief in ourselves prevents us from starting to lead a healthy lifestyle.

Self-belief means believing in your abilities and skills enough to meet your needs and reach your goals.

This belief has three parts:
1. The psychological part is about dealing with fear. What are we afraid of when we don't believe in ourselves:

that we will fail

that others will judge or laugh at us in case of failure

that we will not achieve the results we want.

Which can make us feel inferior.

2. The mental part is about whether we think we can achieve our big goal or not.

3. The practical part is about taking action.

The essence of the problem:
Lack of self-belief generates fear.

If there is fear, there is no action.

No action means no result.

The paradox is that to regain self-belief, one needs to start taking action. The more we act, the better we become, boosting our confidence and belief in ourselves.

How it works?
1. Start small.

Start by setting smaller, achievable goals and define success criteria for them, that lead to your main goal. If you're aiming for a healthier lifestyle you can replace the main part of fast carbs with slow carbs with a low glycemic index, and you significantly contribute to your health and weight loss.

For instance, begin with simple changes like:

choosing whole-grain oatmeal over quick oats for breakfast

or skipping sugar in your coffee

or swapping soda for water

Choose one and perform these simple actions every day for some time. And celebrate EVERY DAY your small victory to build momentum. Continue setting new small goals and achieving more results. And you will see how unfounded your fears are regarding your goals.

2. Accept that you will make mistakes. It's also important to remember the relationship between mistakes and self-belief.

Ever been on a diet and eaten something you shouldn't have? Then you thought, "I've already messed up my diet today, might as well eat more. I'll start the diet tomorrow." Making a mistake doesn't mean you're bad or weak; it means you're human.

It's crucial to understand how we react to mistakes. In response to a mistake, there are always two reactions in the human brain:

The first is universal - the moment of realization - "damn, I made a mistake."

The second learned reaction from childhood: either I'm okay and will handle everything or I'm not okay and will fail at everything.

But the good news is that the second reaction can be changed.

If you've already made a mistake today (forgetting and adding sugar to your coffee) then don't blame yourself. Say to yourself, yes I made a mistake, but I will keep trying today. Do not postpone the beginning of your action to the next day or week. Keep going despite the mistake.

Forgiving yourself and trying to do better next time is more effective. The research shows that how we talk to ourselves can influence our motivation and behavior.

Remember, your journey to achieve a big goal will mostly not go as planned. You'll make mistakes, adjust, and keep moving forward, and that's completely okay.

Read more in our newsletter, link in the first comment 👇

12/04/2024

Diet myths: 3 important truths

A fresh look at what constitutes healthy eating.

Our column "Myth busters" focuses on the "Gold Standard" of global dietetics - the Mediterranean diet.

For many years, health experts have suggested this diet. You might have seen it shown in pictures like "pyramids" or "healthy plates". These images typically show a diet foundation of grains, fruits, and vegetables; to a lesser extent, "protein" (with no preference for animal sources, considering legumes an adequate alternative and recommending a limitation on red meat); dairy products (with low-fat content); and a small amount of fats, primarily of plant origin, with a restriction on animal fats. All this is considered the healthiest diet, capable of meeting all your nutrient needs.

But is it really the best? Let's take a closer look.
Uffe Ravnskov, a Danish doctor, wrote about the "Seven Countries Study" on which this diet is based: "Apparently, very few have read the full 260-page report, because if you do so thoroughly, as I did, you soon discover results that contradict Keys’ hypothesis (the study's author). For example, although the consumption of saturated fats was almost the same in the populations of Turku and North Karelia in Finland, the mortality from cardiovascular diseases in North Karelia was three times higher than in Turku. The consumption of saturated fats was also the same on the Greek islands of Crete and Corfu, but the mortality from cardiovascular diseases on Corfu was almost seventeen times higher than on Crete.

In essence, this diet is based on a few studies that supposedly showed a link between the consumption of red meat, animal fats, and cardiovascular diseases and colorectal cancer.

Here is a study that refutes the harm of red meat:

Moderate consumption of lean red meat as part of a balanced diet is unlikely to increase risk for cardiovascular disease or colon cancer, but may positively influence nutrient intakes and fatty acid profiles, impacting long-term health.

Alison J McAfee, Emeir M McSorley, Geraldine J Cuskelly and other
And this new study, too :

We found weak evidence of association between unprocessed red meat consumption and colorectal cancer, breast cancer, type 2 diabetes and ischemic heart disease. Moreover, we found no evidence of an association between unprocessed red meat and ischemic stroke or hemorrhagic stroke.

Haley Lescinsky, Ashkan Afshin, Charlie Ashbaugh, and other
Here are the results of a study on a high-carbohydrate, low-fat diet, which indicates that high fast carbs consumption leads to cardiovascular diseases:

These results indicate that high-carbohydrate diets lead to changes in insulin, TG, and HDL-cholesterol concentrations which have been associated with an increase in incidence of coronary artery disease.

A M Coulston, G C Liu, G M Reaven
So, what do we have in the end:

Low animal protein is good - not proven.

Low animal fats are good - not proven.

A lot of carbs are good - not proven.

Myth busted!

Also, when people don't eat enough fats, they tend to eat more fast carbs. Not eating enough fats leads to eating too many fast carbs, which can cause weight gain.

Recent studies show that for someone who is healthy and doesn't have any health conditions, a good diet should include proteins and fats mostly from animals, along with slow carbs that have a low glycemic index.

31/03/2024

Easily slash your insulin resistance 11%

You need carbs to help build your muscles. Surprising, right?

Research indicates that if you don't exercise wisely and maintain a good metabolism, you'll start losing muscle at age 30. By age 50, you lose muscle even faster, about 1% to 2% per year. After 60, it speeds up to 3% yearly. By 75, some people have lost half of their muscle mass.

Why is having more muscle important?
It helps burn more fat even when you're not active

It improves your body's structure and health

It helps clear bad cholesterol

It boosts your mental health

It strengthens your physical abilities

It raises your metabolism rates

improved glucose utilization and insulin sensitivity

It lowers the risk of cardiovascular disease

It increases bone strength

Why should we care? Losing muscle can lead to several health issues, such as:
Higher insulin resistance makes your body less effective at managing sugar. For every 10% increase in skeletal muscle mass, there is an 11% decrease in insulin resistance.4

Slower metabolism.

Greater risk of falling and injuries, with a higher chance of bone fractures

Lower bone density

Less independence and functionality in daily tasks

Faster cognitive decline

41% higher mortality rate

Increased risk of cardiovascular diseases

But you say, okay, the problem is understandable, but what does carbs have to do with it?
Have you ever tried to build a house out of blocks, but without the builders?) That's how it is with protein. In this case, the builders are carbohydrates, which are transformed into glycogen. Glycogen is an energy reserve stored in your liver and muscles. Muscle recovery is not a priority for your body because it requires a lot of energy. If the energy reserve is large, the body agrees to spend part of it on muscle restoration. One study found that not having enough glycogen more than doubled muscle breakdown. 6

The study showed that сonsuming carbs as part of your post-workout meal significantly decreases cortisol and helps you recover faster. 7

Remember, to avoid the quick rise in blood sugar, should eat fast carbs after foods that have protein, fats, and slow carbs that don't quickly raise our blood sugar. For instance, a sandwich made with whole-grain bread, butter, and meat or fish, plus some lettuce, is a good choice. Fruit will not cause a sugar spike after such a meal, and you will replenish your glycogen stores quickly.

How can you build muscle and boost your metabolism without spending lots of time at the gym? Here's a list of the top 5 exercises that help grow muscle and speed up your metabolism. 👇
Read more on the site, link in the first comment 👇

24/03/2024

Alcohol's role in your sweets cravings

Many people who are just starting or have been trying for a while to live a healthier life find it very hard not to snack between breakfast and lunch.Alcohol's role in your sweets cravings

Have you noticed that after eating a big, healthy breakfast without too many carbs, you still feel hungry an hour later? It seemed like you ate a lot, but you don't feel full.

It's still a long time until lunch, so you may eat cookies, sweets, and "healthy" bars made with "natural ingredients." But all of these snacks are high in fast carbs. By snacking like this, we can eat an extra 500-1000 calories per day or even more. Then we struggle to lose a few extra pounds that seemed to appear out of nowhere.

One common reason is drinking alcohol, even small amounts occasionally.
Let's explain this in simpler terms - alcohol messes up how our bodies process fats:

It increases the production of fatty acids and triglycerides, causing oxidative stress. Oxidative stress is implicated in the aging process and various diseases, including cancer, cardiovascular diseases, diabetes, Alzheimer's disease, Parkinson's disease, and others.

It decreases burning of fatty acids, so we can't use fat for energy

So our bodies digest the fats from breakfast, but can't convert them into energy. Since the fats don't work, our bodies try to get energy from carbs instead. Our brains make us crave something sweet fast easy energy.

After giving up alcohol it takes about 3-4 weeks for fat metabolism to go back to normal.

You'll easily notice that after breakfast, you won't feel hungry again until closer to lunchtime, instead of an hour later. And your sweet cravings will decrease a lot.

Once you stop eating so many unhealthy carbs, you'll start losing weight. And you won't have to feel the discomfort of having to restrict yourself from sweets, your body will help you do it on its own.

You'd think, it would be easier said than done. But that's where science can help.

For people who are not addicted to alcohol but drink sometimes and want to drink less or stop altogether, there are different things they can try.

Research shows that changing your behaviors and environment can be effective in helping occasional drinkers cut down on alcohol.

22/03/2024

How many eggs can you eat? 2 best ways to normalize cholesterol.

Do you need to eat a lot of eggs?
I recently watched some "MythBusters" episodes and thought that it's also worth reminding food myths. One myth says that eggs are bad because they have cholesterol. But research has shown that's not true, though some people still think it is.
Let's make it simple. We'll call:
"good" cholesterol: high-density lipoproteins (HDL)
"bad" cholesterol: low-density lipoproteins (LDL)
Really, both types are important for us, but they have been called this for a long time.

Let's go through it step by step. Why are eggs good for you?

Here's why:
1. Eggs have one of the best proteins with all the essential amino acids. They're easy to digest, great for breakfast, and keep you full so you don't eat too much later.
2. They have good fats that help your body absorb vitamins and are important for many body processes.
3. Eggs are packed with many vitamins like A, D, D3, E, K, B1, B2, B3 (PP), B4, B5, B6, B9, and B12 vitamins.
4. They are champions in choline content - the best friend of your brain. It improves cognitive functions of the brain, memory, and mood.
5. Eggs are also full of antioxidants like lutein and zeaxanthin, which help protect your eyes from age-related disorders and protect them and keep your vision sharp.

It's hard to find another product that is so accessible and rich in beneficial substances. Yes, eggs have cholesterol.

But remember this:
Our liver produces both "bad" and "good" cholesterol from:
- 30% of the total cholesterol is produced from the cholesterol we consume from food
- 70% of the total cholesterol our liver produces mainly through processes involving numerous enzymes, regulatory proteins, and bile acids

Research shows that consuming a large amount of carbohydrates increases the amount of "bad" cholesterol in the blood plasma:

The availability of glucose and insulin predominate as upstream regulatory elements that operate through a collection of transcription factors to partition lipids toward anabolic pathways.

Jeff S Volek, Maria Luz Fernandez, Richard D Feinman, Stephen D Phinney
But eggs actually boost the "good" cholesterol, one of whose functions is to transport "bad" cholesterol to the liver for "disposal."

Studies show that eating up to 3 eggs a day can increase "good" cholesterol by 10% without affecting the bad cholesterol.

Results: After 6 weeks of extra egg consumption serum HDL cholesterol increased by 10% (P < 0.05) and total cholesterol increased 4% (P < 0.05), whereas the ratio total cholesterol/HDL cholesterol did not change significantly. Serum triglycerides and LDL cholesterol were also unchanged.

P Schnohr, O O Thomsen, P Riis Hansen, G Boberg-Ans, H Lawaetz, T Weeke

That's a nice bonus on top of all the above.

Myth busted

I wish there were studies on eating more than 3 eggs a day.

Also, choosing foods with complex carbohydrates and a low glycemic index is important to lower carb intake. There's more on this in another article (Introducing carbs - simple about complex) with tips on carbohydrates.

Link in the first comment 👇

19/03/2024

Make your cooking tasty and healthy -4 rules for choosing cooking fats

What to choose: taste or healthy? Let's see how you can get 2 for the price of 1.

Every family has its special rituals when it comes to cooking. A lot of people believe that for a healthy diet, the key is the foods we use and how we combine them. That's correct, but it's also crucial to pay attention to the fats and oils we cook with.

Why is it important to know which fats can be used and how?
Some fats are not oxidized by heat treatment and those that are oxidized. The oxidized fats turn into trans fats.

The dangers of trans fats:

increased risk of coronary heart disease

contribution to cardiovascular disease

increase levels of harmful LDL cholesterol and decrease beneficial HDL cholesterol, which are key risk factors for cardiovascular disease

inflammation and endothelial dysfunction, further contribute to cardiovascular risk

besides heart disease, trans fats have been linked to other health issues, including diabetes, obesity, and certain types of cancer, although more research is needed to fully understand these associations

So which sources of fatty acids can be heated and which ones shouldn't be:
Saturated animal fats:

- pork
- chicken
- beef
- rabbit
- duck
- ghee

These fats are good for frying, including deep frying, because saturated animal fats don't break down with heat. This means that their fatty acids and molecules don't turn into harmful substances that can cause or worsen inflammation. However, there's a warning about using lard or pork fat: it has a lot of palmitic acid, which might increase inflammation. In contrast, lamb and beef fats have more stearic acid, which can reduce inflammation and keep cell membranes stable, even at high temperatures.

Saturated vegetable fats:
- coconut oil
- palm kernel oil

Coconut and palm kernel oils (don't confuse them with palm oil) are great for baking, heating, and frying. Coconut oil is rich in lauric acid, which makes it excellent at fighting off germs and fungus. That's why it's commonly used to rinse the mouth in case of inflammation and plaque on the teeth.

Vegetable fats from seeds:
- sesame oil
- pumpkin seed oil
- flaxseed oil
- canola oil
- sunflower oil
- cottonseed oil
- rice oil
- grape seed oil

Seed oils have a lot of Omega 6, including arachidonic acid, which is involved in the synthesis of prostaglandins and leukotrienes (pro-inflammatory cytokines). These oils, even when not cooked, can break down easily when heated, no matter how high their smoke point is. Heat processing turns these oils into trans fats, which are harmful to health.

Vegetable fats from fruit pulp:
- olive oil
- avocado oil

This type of oil works well for raw dishes, salads, and dressings. Sometimes, it can be used for short-term frying. It's also good for baking in the oven.

A detailed cheat sheet can be found in the first comment 👇

17/03/2024

Take control of your anxiety?
3 simple tricks to calm your mind
Sometimes life challenges our ability to cope, and stress becomes a common feeling for us.
We often worry about many things, which can lead to feeling anxious. Not everyone can deal with this anxiety by themselves. However, there are simple techniques that can help lessen these feelings.
Our thoughts, feelings, and what we do all affect each other. We can use this connection to feel better. When we're scared or anxious, our body reacts:
- breathing faster
- tensing up
- speaking loudly and quickly

But we can reverse this: if we relax our body, our mind will also feel more at ease, tricking our brain into thinking everything is okay.

Even though these methods might seem basic, they're not just random tips found online. Therapists use them to help people manage anxiety, and they're endorsed by the ADAA, a trusted source in mental health care.

1. Progressive muscle relaxation or body scanning.
You need to relax every part of your body, one at a time. You can sit or lie down in a quiet place, then tense and relax each body part, starting from your head or feet. For instance, tense your forehead, then relax it, and move on to your cheeks, lips, chin, and so on until your whole body is relaxed.

2. Box breathing
Where you use breathing to calm your emotions. inhale, pause, exhale, pause. Start with closing your eyes and sitting comfortably, then gradually increase the time from four seconds to longer periods. So, 4 seconds for inhale, 4 for pause, 4 for exhale, and 4 for pause. If the previous exercise relaxes the body to calm down, this one slows down the breathing and pulse.

3. Observing the change in feelings
Cognitive-behavioral therapists say that no emotion lasts long if you examine it closely. Notice where you feel anxiety in your body. In the chest, in the throat, is it squeezing or hurting, or vibrating? And watch these feelings until they fade.

What can help you imagine what these sensations will be like when you feel better? "I'm a bit nervous, which is natural. When these feelings change, I hope to feel calm and clear-minded again, relaxed in my chest and shoulders." Also, imagine what the first small sign might be that these changes in feelings are starting to happen.
Read more in our newsletter, link in first comment 👇

15/03/2024

How 1 breakfast changes your beauty

French scientists released a study on the influence of food on female attractiveness.

The study involved 104 people of different genders. They did a simple experiment where they noted what people ate and took pictures of them after their meals.

Wow, you say!
And yes, if chronic consumption of high-glycemic foods is understandable and we know that high blood glucose levels lead to glycation, wrinkles, and more, then what about baguettes and croissants exclusively for breakfast?

Turns out, what you eat for breakfast can impact how attractive you look!

Women who had high glycemic index foods for breakfast were considered less attractive than those who ate a low-GI breakfast.

In this research, both breakfast options had the same number of calories but differed in glycemic load.

Remember, the sweeter foods with low amounts of fiber have a high GI - so that's what we're talking about here about croissants and baguettes just the same.

Two hours after eating, they took pictures of the participants' faces, and only the high-glycemic breakfast led to a decrease in attractiveness!

Why?
The fact is that about 2 hours after eating a high GI meal blood glucose drops and hypoglycemia sets in and because it affects blood flow and skin this can show up in photos!

BEAUTY AND SUGAR

For women, chronic consumption of refined carbohydrates at breakfast decreases attractiveness while calorie intake increases!

BEAUTY BREAKFAST

So, the best breakfasts for looking good mainly include fats and proteins and only a small amount of refined carbohydrates.

STUDY RESULTS:

Both men and women chose those who ate the highest-calorie foods for breakfast.

Men preferred women with lower glycemic load (GL) for breakfast and afternoon snacks.

Women preferred men with higher GN for afternoon snacks and lower energy intake in the afternoon.

Women were drawn to men who seemed more masculine, and men liked women who appeared more feminine.

Main rules for a nutritious breakfast you can find in our newsletter, link in first comment 👇

14/03/2024

6 hidden dangers of sitting

Everyone knows that sitting too much isn't good for you. You might think, "I need to move more." But why? And is it enough to start moving if you've spent a lot of time sitting in the past? Let's deep dive and find out.

What does sitting too much do to you? It's important to know the cause and effect.

What is the problem:
you might not realize how sitting affects you

research indicates that you might not accurately realize how much time you spend sitting

you might only see extreme solutions that you're not ready for, so you end up doing nothing

We've talked before about how sitting affects your upper back. But that's not all.

Sitting too much can lead to these problems:
your hamstrings could get shorter

your iliac and psoas muscles might shorten

your re**us femoris and tendons in your upper thigh could shorten too

you might lose muscle tone in your front stomach muscles

Research indicates - this can make your pelvis tilt forward and your spine curve too much (this is called increased lordosis).

What problems can too much spinal curve cause?
Spinal stress: it can put extra stress on your lower back, leading to wear and tear or even injuries.

Nerve compression: it might squeeze your nerves, causing pain, tingling, or weakness in your legs.

Muscle imbalance and pain: it might cause your back muscles to be out of balance, putting a lot of strain on your lower back and causing ongoing pain. Your stomach muscles might also get weaker, making the problem even worse.

Altered biomechanics: it could change how you walk or stand, increasing your risk of falling or getting hurt, particularly in older adults.

Impact on organ function: it might even mess with how your internal organs work, affecting digestion or breathing.

Aesthetic concerns: it can make you feel bad about how you look.

So, what's the solution?
Just moving more won't fix the muscle shortening. Scientific research has shown the effectiveness of stretching. You just need to stretch them. Even if you sit a lot, making a habit of stretching regularly can help. Just 5-10 minutes a day of the right stretches can really make a difference.

But before you start stretching, talk to a professional to make sure you're choosing safe exercises for you.

Full cheat sheet in our newsletter, link in the first comment.

12/03/2024

Introducing carbs - simple about complex

Uncover the secrets of carbohydrates: Your guide to this essential nutrient!

Time to take off the masks!
Carbs are crucial for your energy and brain health, just like proteins and fats. They are a key source of energy.

But what is their two-faced?
During metabolism, your body turns all carbs into glucose. So, when you eat foods high in carbs, even if they're not sweet, you get glucose.
Potatoes? glucose! Pasta? glucose! Ice cream? glucose! Baked goods? Glucose! Vegetables? Also glucose! The absorption rate is the key difference.

Simple carbs (like sugar, sweets, baked goods, white bread, soft drinks) digest quickly and have little to no fiber. They cause a rapid increase in blood sugar and insulin, which then drops just as fast. Eating these often is bad for your health.

Complex carbs (like vegetables, fruits, whole grains, and legumes) digest slowly, help maintain stable insulin levels, and are rich in fiber.

There are two kinds of fiber: soluble and insoluble.

Both kinds are important. It is important not to overdo it with a large amount of raw fiber, which, under different conditions, can also have a bad effect on the digestion. Cooked or fermented vegetables are a good option.

Fructose, a natural sugar in fruits and berries, turns into glycogen in the liver if you eat low carbs and are very active. Excess fructose turns into triglycerides. Yes, yes, exactly those that, if they are in excess, are deposited on the walls of your blood vessels along with cholesterol or turn into adipose tissue.

However, where your carbs come from is crucial – aim to get most from vegetables.
Many people think they don't eat many carbs because they avoid sugar. Yet, having too many carbs is a common issue. This often happens when people don't eat enough fats and then eat too many carbs. Carbs are important in our diet, but we tend to eat too much.

Why this matters:
Choosing the right carbs can boost your energy, keep you at a healthy weight, and improve your mood and brain function. It's about making smart eating choices!

The cheat sheet will help you find out where and what carbohydrates are hidden.👇

11/03/2024

Good news from FDA - Your food will be safer
The FDA recently gave us some great news - they're making our food packaging safer!
What are per- and poly-fluoroalkyl substances?
And why the FDA's actions in this case are good for us read our newsletter at the link in our profile or in the comment 👇

07/03/2024

Feeling tired all day? Let's find out why in our newsletter.

5 hidden reasons for regular fatigue
Easy steps to fix it

Read the details in the link in the first comment 👇

28/02/2024

Everyone says that ultra-processed foods are bad for us. But is that really true, and if so, why?
Here's a cheat sheet so you know who's who.
The whole truth about UPF in our newsletter.
Link in first coment 👇

26/02/2024

Reduce your stress by eating this
PLUS: Secret boost for your mood

Stress follows us around in life. It's like a silent enemy always on our heels. Find out how to defeat it by reading to the end.
Link in the first coment.

22/02/2024

5 signs your posture needs help

Find out the science-based solution in our newsletter.
Link in first coment

22/02/2024

I asked the AI to explain how protein molecules look according to data scientists. It gave a careful description. Then, I asked for a picture. What's your opinion?

20/02/2024

We dream and plan but often don't act to make these dreams come true. Has that ever happened to you?
What the science tells us about this read in our new issue.
The link is in the first comment.

11/02/2024

Our new article about protein is already in the newsletter

Get the Power of Animal Protein
PLUS: My Top Sources

Link in the first comment 👇

08/02/2024

Get Your Healthy Posture Back.
Let's talk about the problems that come from sitting too much.
First, look at how you stand. If you check yourself from the side, you'll see your shoulders lean forward. Your neck might stick out too, like a goose's neck.
Free Simple Stretches for Daily Relief is Already in Our Newsletter.
Link in first coment 👇

05/02/2024

Did you know that sleeping well is just as crucial as eating healthy and exercising? Yes, those peaceful hours are your superpower for a vibrant life! Let's dive into the world of healthy sleep, where every night is a step towards a healthier you.
Free Join Newsletter and Be Healtyhy!

05/02/2024

I was talking with GPT Chat today about nutrition.
Turns out, he's pretty funny. Here's an AI joke:
What do you call an avocado that’s been blessed by a priest?
Holy Guacamole!

03/02/2024

We are excited to announce the launch of our free newsletter with the latest on all things of Productivity and Wellness. Only science-based.

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Videos

Alcohol's role in your sweets cravings Many people who are just starting or have been trying for a while to live a healthier life find it very hard not to snack between breakfast and lunch.Alcohol's role in your sweets cravings Have you noticed that after eating a big, healthy breakfast without too many carbs, you still feel hungry an hour later? It seemed like you ate a lot, but you don't feel full. It's still a long time until lunch, so you may eat cookies, sweets, and "healthy" bars made with "natural ingredients." But all of these snacks are high in fast carbs. By snacking like this, we can eat an extra 500-1000 calories per day or even more. Then we struggle to lose a few extra pounds that seemed to appear out of nowhere. One common reason is drinking alcohol, even small amounts occasionally. Let's explain this in simpler terms - alcohol messes up how our bodies process fats: It increases the production of fatty acids and triglycerides, causing oxidative stress. Oxidative stress is implicated in the aging process and various diseases, including cancer, cardiovascular diseases, diabetes, Alzheimer's disease, Parkinson's disease, and others. It decreases burning of fatty acids, so we can't use fat for energy So our bodies digest the fats from breakfast, but can't convert them into energy. Since the fats don't work, our bodies try to get energy from carbs instead. Our brains make us crave something sweet fast easy energy. After giving up alcohol it takes about 3-4 weeks for fat metabolism to go back to normal. You'll easily notice that after breakfast, you won't feel hungry again until closer to lunchtime, instead of an hour later. And your sweet cravings will decrease a lot. Once you stop eating so many unhealthy carbs, you'll start losing weight. And you won't have to feel the discomfort of having to restrict yourself from sweets, your body will help you do it on its own. You'd think, it would be easier said than done. But that's where science can hel

Feeling tired all day? Let's find out why in our newsletter. 5 hidden reasons for regular fatigue Easy steps to fix it Read the details in the link in the first comment 👇

5 signs your posture needs help Find out the science-based solution in our newsletter. Link in first coment

I asked the AI to explain how protein molecules look according to data scientists. It gave a careful description. Then, I asked for a picture. What's your opinion?

We dream and plan but often don't act to make these dreams come true. Has that ever happened to you? What the science tells us about this read in our new issue. The link is in the first comment.

Our new article about protein is already in the newsletter Get the Power of Animal Protein PLUS: My Top Sources Link in the first comment 👇

Get Your Healthy Posture Back. Let's talk about the problems that come from sitting too much. First, look at how you stand. If you check yourself from the side, you'll see your shoulders lean forward. Your neck might stick out too, like a goose's neck. Free Simple Stretches for Daily Relief is Already in Our Newsletter. Link in first coment 👇