Fitness & Nutrition Blog ⋆ Bob Gardner Fitness & Nutrition

Squats and Deadlifts are Crucial for Brain and Nervous System Health

A recently published study in the journal Frontiers in Neuroscience presents groundbreaking research showing that neurological health depends as much on signals sent by the body’s large, leg muscles to the brain as it does on directives from the brain to the muscles. This study may have implications for physicians, giving doctors new clues as to why patients with motor neuron disease, multiple sclerosis, spinal muscular atrophy and other neurological diseases often rapidly decline when their movement becomes limited.

Today’s article is about evidence-based nutrition that will help you to fight cancer. Cancer has been around forever, but it has proliferated in our modern, western world, largely because of the lifestyles that we choose to live. Doesn’t it seem like almost every single day you are hearing about this person or that person who has been diagnosed with the big “C”?

Vitamin D May Not Be Working - Vitamin D Deficiency

There are a lot of studies on Vitamin D, and the vast majority are in agreement that most people are deficient. This is problematic because deficiencies in Vitamin D are linked to various health issues.

Estrogen - How it Works for Both Men and Women

Estrogen is a hormone, commonly thought of as a “female” hormone. Today’s article is about estrogen, and how it works and how to control it. First, a bit of basic education. What is a hormone? Hormones are chemical messengers created by our body to control various body functions. There are a large number of hormones, and they are all extremely important for health and wellness. An important thing to understand is that the imbalance of hormones can cause all kinds of health issues.

Intermittent fasting (IF) is a fascinating topic. Here are the results of a new study that examined the impact of mini-fasting on trained subjects. The results were favorable.

Capsaicin is the active compound in chili peppers that provides spiciness. In the journal Nutrition Research Rigamonti et al. wrote: “Studies in animals and humans have shown that capsaicin decreases food intake and increases energy expenditure, stimulates fat oxidation, regulates appetite (by decreasing hunger and increasing satiety), and modifies the expression of some hypothalamic peptides implicated in food intake” (Rigamonti 2018).

Swimming recruits many muscles throughout the body, including the legs, hips, core, trunk and arms. All of these muscles contribute to efficient muscular movement that creates power in order to propel you through the water. To compete at your best, it’s important to build muscle everywhere.

Eating too many calories and burning too few calories makes one gain weight. We all know that – it’s the law of thermodynamics. However, it’s not the entire story when it comes to getting fat, because human biology is complex. The quality of calories matter, as do sleep quality and stress levels.

Food is energy. Every cell in the body requires energy to do it’s tasks, which range from hormone synthesis to detoxification to autophagy and production of neurotransmitters. This also includes digestion and waste removal. Thus, what you choose to eat should be considered a profound decision.

Today’s article is about longevity and includes some good tips for living longer, which most of want to do. These tips are based on sound evidence.

Squats and Deadlifts are Crucial for Brain and Nervous System Health

Anti-Cancer Nutrition

Vitamin D May Not Be Working

How Estrogen Works for Men & Women

Intermittent Fasting – Mini Fasting for Fat Loss

Capsaicin – A Fat-Burning Compound?

Training the Lats for a Stronger Swim

Why We Gain Weight

Nutrition Fundamentals

Evidence-based Tips for a Long Life

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Healthy Holiday Recipes