Health is something we all have, but it doesn't mean we are masters of it. Let's go on a journey together to discover truths about your health including how to live longer: is breakfast really the most important meal of the day, and what's up with cardio? If you are looking to take control of your health before health takes control of you, buckle in and enjoy the ride.
Support The Podcast:
https://patreon.com/AHealthyControl?utm_medium=clipboard_copy&utm_source=copyLink&utm_campaign=creatorshare_creator&utm_content=join_link
What is muscle confusion? Is it even real? Let's dive into the REAL meaning behind it and how to best utilize this.... "confusion"
Subscribe to email list: http://eepurl.com/iMfvOs
Support the Channel:
https://www.patreon.com/AHealthyControl (https://www.patreon.com/AHealthyControl)
Sources:
https://journals.lww.com/nsca-jscr/fulltext/2022/06000/does_varying_resistance_exercises_promote_superior.40.aspx (https://journals.lww.com/nsca-jscr/fulltext/2022/06000/does_varying_resistance_exercises_promote_superior.40.aspx)...
https://pubmed.ncbi.nlm.nih.gov/35438660/ (https://pubmed.ncbi.nlm.nih.gov/35438660/)
1 Apr 2024
The Ultimate Fitness Marker
25 Mar 2024
UGLY Fitness Buzzwords
What did that influencer *actually* say? Buzzwords are all over today's marketing and it can be difficult to decode what is true and what's false. Let's explore these common buzzwords so you don't get duped.
18 Mar 2024
You Are Breathing WRONG
Do you know how to breathe correctly? There are numerous negative effects with breathing incorrectly. Let's dive in on how to improve the basic skill of breathing and ultimately improve your health and longevity.
Marathon Handbook: https://marathonhandbook.com/
Support the Channel:
https://www.patreon.com/AHealthyControl (https://www.patreon.com/AHealthyControl)
Sources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466403/ (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466403/)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3924606/ (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3924606/)
https://www.ncbi.nlm.nih.gov/books/NBK365/ (https://www.ncbi.nlm.nih.gov/books/NBK365/)
https://pubmed.ncbi.nlm.nih.gov/20824738/ (https://pubmed.ncbi.nlm.nih.gov/20824738/)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466403/ (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466403/)
https://pubmed.ncbi.nlm.nih.gov/21137662/ (https://pubmed.ncbi.nlm.nih.gov/21137662/)
https://marathonhandbook.com/mouth-vs-nose-breathing-while-running/ (https://marathonhandbook.com/mouth-vs-nose-breathing-while-running/)
11 Mar 2024
Life's Essential 8
We all need food and water, but do you know what is essential for ideal cardiovascular health? Cardiovascular disease is one of the most PREVENTABLE, yet deadly diseases that we encounter. We are going to explore the 8 categories deemed essential for our cardiovascular health by the American Heart Association and how to improve your score for each. Lastly, 10 tips from the Mayo Clinic on how to reduce stress.
Life's Essential 8:
https://www.ahajournals.org/doi/full/10.1161/CIR.0000000000001078?rfr_dat=cr_pub++0pubmed&url_ver=Z39.88-2003&rfr_id=ori%3Arid%3Acrossref.org (https://www.ahajournals.org/doi/full/10.1161/CIR.0000000000001078?rfr_dat=cr_pub++0pubmed&url_ver=Z39.88-2003&rfr_id=ori%3Arid%3Acrossref.org)
26 Feb 2024
Do THIS For Better Sleep
19 Feb 2024
5 Nutritional Myths that MUST Die
12 Feb 2024
5 Gym Mistakes You're (Probably) Making
How confident do you feel in the gym? Are you making any mistakes.... any? When was the last time you "ego lifted"? Let's discuss some of the biggest mistakes I have made over the years while exercising and see others making!
Support the channel
-https://www.patreon.com/AHealthyControl (https://www.patreon.com/AHealthyControl)
5 Feb 2024
Live Forever? Lessons From Blue Zones
There is a secret to living older. While genetics play a role, your lifestyle plays an even bigger role. We are going to dive into how to make small changes in your life to make a big difference
Support the Channel:
https://www.patreon.com/AHealthyControl (https://www.patreon.com/AHealthyControl)
Studies:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6125071/ (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6125071/)
https://pubmed.ncbi.nlm.nih.gov/32974180/ (https://pubmed.ncbi.nlm.nih.gov/32974180/)
29 Jan 2024
Building Discipline and Self-Control
How much discipline do you have? If you want to follow through your promises, stick to your goals, and achieve your dreams, it's going to take a lot of self-control. Here are 5 easy-to-start tips on how to improve it today!
Support the Channel:
https://www.patreon.com/AHealthyControl (https://www.patreon.com/AHealthyControl)
Studies:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2855143/ (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2855143/)
22 Jan 2024
How Much Protein Do You Need?
How much protein do you need per day? There is no one size fits all and this creates quiet the controversy. Hold tight, we have a few answers here!
Support The Channel:
https://www.patreon.com/AHealthyControl (https://www.patreon.com/AHealthyControl)
References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5872778/#:~:text=Daily%20Quantity,age%20%5B28%2C29%5D (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5872778/#:~:text=Daily%20Quantity,age%20%5B28%2C29%5D).
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8747374/#B62-nutrients-14-00169 (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8747374/#B62-nutrients-14-00169)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6415027/#:~:text=In%20more%20recent%20studies%20by,adults%20(13%2C%2016) (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6415027/#:~:text=In%20more%20recent%20studies%20by,adults%20(13%2C%2016))
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3761774/ (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3761774/)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6164527/ (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6164527/)
https://pubmed.ncbi.nlm.nih.gov/23697707/ (https://pubmed.ncbi.nlm.nih.gov/23697707/)
15 Jan 2024
Optimize Muscle Growth Through Training
Are you looking to optimize muscle growth? While there are a lot of theories and practices out there, it can be dwindled down to just a few important notes. Happy Hypertrophy.
Support the channel
-https://www.patreon.com/AHealthyControl (https://www.patreon.com/AHealthyControl)
References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6950543/ (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6950543/)
https://pubmed.ncbi.nlm.nih.gov/35291645/ (https://pubmed.ncbi.nlm.nih.gov/35291645/)
https://pubmed.ncbi.nlm.nih.gov/33433148/ (https://pubmed.ncbi.nlm.nih.gov/33433148/)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9302196/#B32 (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9302196/#B32)
https://pubmed.ncbi.nlm.nih.gov/27433992/ (https://pubmed.ncbi.nlm.nih.gov/27433992/)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9302196/ (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9302196/)
8 Jan 2024
Naturally Lower Cholesterol
Eggs aren't all that bad. Do we really need to be scared of foods that contain cholesterol? Let's dive in on what foods you eat to naturally lower your cholesterol.
https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/cholesterol# (https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/cholesterol#)
https://pubmed.ncbi.nlm.nih.gov/29914176/#:~:text=To%20date%2C%20extensive%20research%20did,cholesterol%20to%20300%20mg%2Fday (https://pubmed.ncbi.nlm.nih.gov/29914176/#:~:text=To%20date%2C%20extensive%20research%20did,cholesterol%20to%20300%20mg%2Fday).
https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf (https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf)
https://www.ncbi.nlm.nih.gov/books/NBK542294/ (https://www.ncbi.nlm.nih.gov/books/NBK542294/)
https://www.nmcd-journal.com/article/S0939-4753(21)00002-8/fulltext#appsec1 (https://www.nmcd-journal.com/article/S0939-4753(21)00002-8/fulltext#appsec1)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6024687/ (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6024687/)
1 Jan 2024
EQ and You
EQ or emotional quotient is a very powerful tool that can make your life immensely easier and more fulfilling. Let's dive in on what exactly EQ (EI) is and practical tips to improve it. It is such a great skill that can improve your health and your life today.
Studies Referenced:
https://www.sciencedirect.com/science/article/abs/pii/S1369847817303881 (https://www.sciencedirect.com/science/article/abs/pii/S1369847817303881)
https://www.sid.ir/FileServer/SE/278E20160122 (https://www.sid.ir/FileServer/SE/278E20160122)
https://www.sciencedirect.com/science/article/abs/pii/S019188691000276X (https://www.sciencedirect.com/science/article/abs/pii/S019188691000276X)
https://d1wqtxts1xzle7.cloudfront.net/30661585/PDF60among_adolescents-libre.pdf?1391740054=&response-content-disposition=inline%3B+filename%3DThe_role_of_emotional_intelligence_in_an.pdf&Expires=1697740990&Signature=Of5sZn4Gfge~sr29b16JDehY91S4gASFMf3sMlC~YMdIUsL0SifLm765TEiV8ep3qouYpNzOMiemPvBh9iQeGeCINn7Fsj9eCR06fUe-uRLNm7dUd6DG7QWIWA3EaNW0inep5yTwMKMXMRgougiFf8wA2m00ntvogFTW7~eKlC4MnI4BdOvG~i9lR2SEDpQZmrTkD435nKkY0IEE9cIylOeBzORZYLYCXcvurJPNF3k2PaQdmN2p4KKFKHIz-3yOVz5zeMbLLhCUg6YRfxnjCwSJy2PpdOEeiwEMH~Wxoo8Uoh2krDqILUREXjbaHE4NS8cYGnsRQCN59Dk1Pp9Psw__&Key-Pair-Id=APKAJLOHF5GGSLRBV4ZA (https://d1wqtxts1xzle7.cloudfront.net/30661585/PDF60among_adolescents-libre.pdf?1391740054=&response-content-disposition=inline%3B+filename%3DThe_role_of_emotional_intelligence_in_an.pdf&Expires=1697740990&Signature=Of5sZn4Gfge~sr29b16JDehY91S4gASFMf3sMlC~YMdIUsL0SifLm765TEiV8ep3qouYpNzOMiemPvBh9iQeGeCINn7Fsj9eCR06fUe-uRLNm7dUd6DG7QWIWA3EaNW0inep5yTwMKMXMRgougiFf8wA2m00ntvogFTW7~eKlC4MnI4BdOvG~i9lR2SEDpQZmrTkD435nKkY0IEE9cIylOeBzORZYLYCXcvurJPNF3k2PaQdmN2p4KKFKHIz-3yOVz5zeMbLLhCUg6YRfxnjCwSJy2PpdOEeiwEMH~Wxoo8Uoh2krDqILUREXjbaHE4NS8cYGnsRQCN59Dk1Pp9Psw__&Key-Pair-Id=APKAJLOHF5GGSLRBV4ZA)
https://professional.dce.harvard.edu/blog/how-to-improve-your-emotional-intelligence/ (https://professional.dce.harvard.edu/blog/how-to-improve-your-emotional-intelligence/)
1 Jan 2024
Do You Need 10k Steps Per Day?
How many steps do you walk per day? Have you ever wonder how many steps per day you should actually be walking? Let's explore that very thing and how to easily get more steps without even realizing it
Studies Referenced:
https://uhs.berkeley.edu/sites/default/files/wellness-ace_activitytrkr_study.pdf (https://uhs.berkeley.edu/sites/default/files/wellness-ace_activitytrkr_study.pdf)
https://www.health.harvard.edu/blog/10000-steps-a-day-or-fewer-2019071117305 (https://www.health.harvard.edu/blog/10000-steps-a-day-or-fewer-2019071117305)-
1 Jan 2024
Fat Loss and Fat Burn are DIFFERENT
Losing fat and burning fat are often interchangeable, but they are in fact two very different things. We are going to discuss what exactly each is and how to optimize your nutrition and activity for each. If you are looking to lose some weight, improve your phyqisue, or have a better understanding of the fat los process, this episode is for you!
11 Dec 2023
Trailer
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Episodes will be dropping every Monday, starting January 1!
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