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Getting enough fiber can be hard… unless you really like kiwis.
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Protein-maxxing is getting a bit out of hand. The more-the-merrier mindset has taken over from social media to the grocery store, and 71% of Americans say they're actively trying to eat more of it. Protein is essential, but experts say problems can start to crop up when people are consistently eating well above around 1.2 grams per kilogram of body weight per day. The issue doesn’t stem from protein as a nutrient itself. Nearly 70% of U.S. protein consumption comes from animal sources, and research links higher intake of red and processed meats to elevated risks of heart disease, Type 2 diabetes, and colorectal cancer. In fact, one analysis found that an extra 50 grams of processed red meat per day (about a hot dog’s worth) increased heart disease risk by 26%.
The other thing going heavy on protein often does is push fiber off your plate, which is a no-no. Fiber keeps your gut microbiome healthy and maintains regular digestion. And despite what's all over your feed, extra protein doesn't automatically become muscle. Without enough strength training to match, those calories won’t be converted into muscle.
All that being said, don’t ditch protein entirely. The best move is to redistribute where it's coming from—more lentils, beans, soy, fish, and fermented dairy, less processed meat—and make sure you don’t forget vegetables and whole grains.
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Walking is one of the best things you can do for your health, but how you do it actually matters. Here are our recs on how to get the most out of your walk.
DO:
1. Pick up the pace. Walking speed is considered by some clinicians a "sixth vital sign"—a slower gait has been associated with increased dementia risk, sometimes years before diagnosis. Brisk walking also improves heart efficiency, lowers cholesterol, and helps regulate blood pressure.
2. Add incline. A flat walk at a comfortable pace likely won't get your heart rate into zone 2 (AKA the aerobic fitness sweet spot). Adding an incline or hill gets you there without having to run.
3. Add in some arms. Bend them at roughly 90 degrees and let them swing naturally.
4. Aim for consistency over distance. Research suggests roughly 8,700 steps a day cuts all-cause mortality risk by 60% compared to 2,000 steps, but reducing sedentary time most days matters more than a long walk every so often.
5. Change your route. Switching terrain works different muscles, keeps your heart rate from flatlining, and makes it less likely you'll start skipping walks out of boredom.
DON'T:
1. Over-stride. Taking steps that are too long throws off your natural gait, causes a harder heel strike, and puts extra pressure on your feet and knees.
2. Look down at your phone. We know this one is hard, but it compromises your posture, shortens your stride, and is genuinely dangerous depending on where you are.
3. Crank your headphones all the way up. You should always be able to hear what's around you—traffic, dogs, bikes. Opt for headphones that let some outside sound in (you can turn the noise-cancelling off on these) and keep the volume low enough to stay aware.
4. Wear the wrong shoes. Look for something lightweight with good arch support and cushioning… and replace them when they get worn down.
5. Skip it because you only have 15 minutes. A short walk still counts, and regular movement is better than none!
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Disclaimer: The information provided in this communication is for general informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something mentioned in this communication. The editors providing this information are not medical professionals, and any opinions or views expressed should not be construed as medical advice. Reliance on any information provided in this communication is solely at your own risk. The Newsette, as well as any affiliated parties, shall not be liable for any errors or omissions in the information provided or for any actions taken based on the information shared. It is strongly advised to consult with a qualified healthcare professional for individualized advice and guidance tailored to your specific circumstances.
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