Nearly everyone enjoys starting their day with coffee. Some like it black, some like it iced, some like cold brew, some like espresso, and some take a full 5 minutes to detail their order to a patient barista. What all this variety has in common is they are all vehicles for the drug we are seeking: caffeine. With the rise of energy drinks and high caffeine pre-workout powders, some are beginning to wonder, “How much caffeine is too much?” The article below details what current research gives as the answer.
Hopefully by this point, you are well aware of the need for a full night’s sleep (8 hours or more). Risk of injury goes up and our immune system takes a dive when we try to skate by on suboptimal sleep. This article provides some tips for how to actually fall, and stay, asleep.
No matter how much information comes out, some food myths refuse to die. Who has ever heard that eggs will raise your cholesterol or that eating late at night will cause weight gain? The following article separates the fact from the fiction based on current research.
Chances are you take a multivitamin of some sort. More than half of Americans do. But do they really do us any good? What does the research tell us? This New York Times articlelooks at what we know (and don’t know) about vitamins currently.
We know that sleep is essential to our mental and physical well being. Eight hours a night is the standard recommendation. There are some people,though, who find that even though they hit the sack early, they are unable to fall, or stay, asleep. One new question researchers are asking is whether gut health could be a factor in sleep health.
In this edition of Urban Reads, we explore sarcopenia, the long term benefits of 1% investments in self, and the difference between the en vogue diets: low fat versus low carb.
1. Have you heard of sarcopenia? Even if you haven’t chances are you are experiencing it right now. Sarcopenia is age-related muscle loss and it happens to all of us. The good news is there are ways to combat it or even reverse it. This article from CNN describes how.
2. There was a time that low fat diets were all the rage. We’re currently in an era where low carb or ketogenic diets are en vogue. Is one better than the other? Are either good ways to lose weight? This article from examine looks at both diets side by side.
3. What if you could just get a tiny bit better at something every day? At first, you might think, “This won’t make any difference. I have to work harder and faster!” James Clear shows, using the British cycling team as an example, how small changes lead to big results.
In this edition of Urban Reads, we explore the connection between our immunity and the fast food movement, fermented foods (and the perk of making sourdough bread at home!), and the quality versus quantity of those 10,000 steps a day.
1. This article from Examine.com explains how fast food affects our immune system in the long term, and why your body might treat that fast food cheeseburger just like an infection.
3. Many of us are using Fitbits, Garmins, or Apple Watches in an effort to track our steps. The goal is often to hit 10,000 steps a day. This article below explores whether it’s the number of steps or the effort behind them that really counts.
Check out what we are enjoying this month – from a sleep study, to the wide breadth of strength training benefits, to the real deal on those holiday potatoes.
Popular Science offers an answer to the question “How much sleep do I need?”. The author also explores how scientists arrived at that number and what happens when we consistently get too few hours of sleep.
With Thanksgiving quickly approaching, let’s settle the debate: potatoes or sweet potatoes? Some stalwarts of the Atkins Diet might say, “Neither! Carbs are bad for you!” (Bogus.) Fortunately, the folks at Precision Nutrition have laid out a helpful infographic to cut through the misinformation and see the bottom line of nutrition.
Check out what we are enjoying this month – from mindfulness in motion, efficient workouts, and to making the most out of your desk chair.
A GQ author explores the concept of “mindful running” in this article. While the article specifically shows the benefits for runners, it is easy to see how this would benefit any form of exercise. Think about how you can bring more awareness to your movement and eliminate distractions.
An interesting article from Bicycling about a new study about the benefits of efficient workouts. You don’t need hours in the gym to reap benefits, just a little time and some hard work. While 13 minutes might work for elite level athletes, most people can get a workout that builds strength and muscle size in under an hour.