Healthy Fact of the Day: Regular physical activity is not only good for your body but also for your mind. Exercise stimulates the production of endorphins, which are natural mood lifters, helping to reduce stress and anxiety.

So, whether it's a brisk walk, a yoga session, or hitting the gym, getting moving can significantly boost your overall well-being!

Can you increase your metabolism?

Metabolism is the process where your body converts food and drink into energy, essential for all bodily functions including breathing, circulation, and cell repair. This energy expenditure, known as basal metabolic rate (BMR), occurs whether you're active or at rest. Activities like daily tasks and exercise also contribute to calorie burn.

Genetics largely influence metabolism, but lifestyle changes can help boost it. Higher metabolic rates aid in burning more calories, supporting weight loss by creating a calorie deficit. However, overly restrictive diets can slow metabolism as the body conserves energy in response to reduced calorie intake.

Choosing foods that enhance diet-induced thermogenesis (DIT) can potentially increase resting metabolic rate. These foods include protein-rich sources like lean meats, beans, and yogurt, unrefined carbohydrates such as vegetables and whole grains, and beverages like coffee and green tea.

Building muscle through strength training can further boost metabolism as muscle tissue burns more calories than fat, even at rest. High-intensity interval training (HIIT) may also temporarily elevate metabolism post-workout due to excess post-exercise oxygen consumption (EPOC).

In summary, while weight loss requires burning more calories than consumed, it's crucial to maintain a balanced diet and adequate physical activity to support overall health and metabolism.

What if it only took 10 seconds each morning to…

• End joint pain, swelling and stiffness for good

• Soothe inflammation

• All while improving flexibility and mobility

Well that’s exactly what happened when researchers gave patients 1 tablespoon of this weird “gelatin.”

67-year-old grandma, Sarah Gaynor put this weird “gelatin” to the test after she’d suffered two decades of pure torture.

Not only did she feel instant relief from her endless agony... 

She could finally put an end to her "hopeless" case of joint pain for good!

And you can too…

==> All you need is one tablespoon  of THIS tomorrow

To your health,

SIGN OFF

P.S. Farmers in Japan have been eating this weird “gelatin” for generations. Which is why these folks can work in the fields — comfortably bending, squatting and twisting — well into their 70s, 80s, and even 90s… 

All because they eat one tablespoon of THIS each day. 

Health & Fitness

20 Minute HIIT Workout You Can Do Anywhere

Can't make it to the gym? No problem. You can get a full workout using just your body in just 20 minutes. This routine improves cardiovascular fitness, endurance, and overall athleticism.

How It Works

• Setup: No equipment needed, just find a space and use a clock or watch.

• Timing: Perform each exercise for 40-50 seconds with 10-20 seconds of rest in between.

• Structure: There are 9 bodyweight exercises in a circuit. After completing all 9, take a 1-minute break, then repeat in reverse order.

• Progression: Increase work time by 5 seconds and decrease rest time by 5 seconds every two weeks.

• Versatility: Use this as a standalone workout or after weight training.

Exercise List

1. Forward Lunge

2. Bodyweight Squat

3. Mountain Climber

4. Running in Place

5. Burpees

6. High Kick

7. Hand Chest Press and Row

8. Sit-Up

9. Bicycles

Modifications & Challenges

• Beginners: Adjust intensity as needed. Use chairs for assistance or modify movements.

• Advanced: Add a weighted vest for more resistance or swap in different exercises for variety.

This routine follows High-Intensity Interval Training (HIIT), maximizing workout efficiency without needing extensive time or equipment. Adjustments in intensity and exercise selection keep the workout engaging and effective.