Don't Get Sick!
This article focuses on a simple screening tool called Exercise Vital Signs (EVS). It empowers individuals to track their activity levels and lower their risk of chronic diseases.
This article focuses on creating achievable and sustainable health goals for 2025. From small lifestyle changes to practical fitness and nutrition tips, discover how to set realistic targets, track progress, and build a support system that ensures lasting success Introduction The start of a new year brings a fresh opportunity to focus on improving your…
This article discusses how to squeeze exercises and physical activities during the busy holiday season.
This article discusses a study showing the benefits of VILPA in lowering heart disease risk.
This article discusses the cancer-lowering effects of VILPA or vigorous intermittent lifestyle physical activity.
This article outlines the best practices for effective breathing techniques to reduce stress and anxiety.
This article discusses simple exercises that can be done in the office to lower postprandial blood sugar. Introduction A previous article, “The High One Hour After-Meal Blood Sugar Test Can Lead to Deadly Diseases,”results from blood sugar levels of more than 155mg/dl or 8.6 mmol/L. I listed them below: Chronic kidney disease Non-alcoholic fatty liver …
After sharing my article Tips on How to Retrograde Carbs and Prevent a Glucose Spike yesterday, JM, my former classmate from the Institute of Public Health of the University of the Philippines, said, I don’t remember if I’ve mentioned this already. In addition to cooking rice in batches, I sometimes cook it with extra virgin coconut…
My recent articles and videos examined how eating preload foods that stimulate incretin and insulin secretion can lower postprandial blood sugar. In this article, I present how we can enjoy the carbs we are used to eating while preventing a glucose spike. Here are some tips and tricks to maximize the retrogradation process and incorporate…
This article discusses studies from five countries showing that even trace amounts of lithium decrease all-cause mortality. Decreased all-cause mortality does not mean that you will live forever, but it lowers the chances of dying from any cause. If in case someone develops a heart attack, stroke, or gets into an accident, there is a…
This article discusses how I lowered my one-hour post-prandial or after-meal blood sugar using Tabata training. A blood sugar of more than 155 mg/dl (8.61 mmol/L) one hour after eating has been associated with higher all-cause mortality. It is also predictive of heart attacks, strokes, type 2 diabetes, and kidney failure. If, for some reason,…
The amazing video below shows a 64-year-old man lifting, throwing, and catching heavy stone weights like tennis balls. That was how he cured his ulcerative colitis. Wang Bingrong was an excellent chef in China and worked from morning till night. Initially, his customers asked him to have some drinks with them, which slowly became an…
My left shoulder was aching yesterday, probably from one of my deadlifts, pull-ups, kettlebell press, or push-ups. I tried to look for the cause to prevent it from worsening and improve my technique. I happened to stumble upon Dr. David Middaugh from El Paso Physical Therapy. In his video below, Dr. David said, “Shoulder impingement,…
In my years working in the emergency room, I have seen patients who got injured while doing exercises to get healthier. I’m no exception. Ever since I posted this article, Walk After Meals to Prevent Sky High Blood Sugars, I have been walking on the treadmill for about 20 to 40 minutes daily. However, I developed…
This article is about a study showing that five sets of German Volume Weight Training are as effective as the typical ten sets. German Volume Training (GVT) is a weight-lifting method to increase muscle size without using the heaviest weight you can lift. Larger muscle fibers can consume more glucose while exercising. The downstream effects…
This article presents a study that showed that different exercises could lower blood pressure similarly. The research was made to answer the question. What exercise is the best to lower blood pressure? Is it aerobic or weight lifting, or should they be combined? Forty-two participants, age 54 ± 11 years, with a resting blood pressure (SBP/DBP) of 137 ± 9/86 ± 6 mmHg…
A meta-analysis published in Human Reproduction showed a continued global decline in sperm counts.[1] The research studied the sperm concentration and total sperm count of men from North America–Europe–Australia, and South/Central America–Asia–Africa using 223 studies from 1973-2018.[1] The study results pertain to young men who are unlikely to be aware of their fertility, such as…
Damar Hamlin, the Buffalo Bills safety who had a cardiac arrest during the recent Monday Night Football three days ago, has made substantial improvement according to his doctors at the University of Cincinnati Medical Center. From the Buffalo Bills website, Among those improvements include Hamlin being awake and responsive with the ability to move both…
Resistance exercises increase skeletal muscle fiber size and number. That is good for everyone, especially those with obesity or type 2 diabetes. That’s because muscle fibers use more glucose, lowers blood sugar, and control diabetes. Coupled with intermittent fasting, resistance exercises can burn many calories and body fat and produces weight loss. Resistance exercises are…
This article features a study that showed that ketosis could start earlier when high-intensity aerobic exercise is done at the start of fasting. Ketosis is the state the ketone levels are high enough to be an energy source. In times of no caloric intake, glucose gets depleted, and the body starts to convert body fat…