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Hoping to get your gut health in fighting shape? You could be doing *all* the things in your quest to maintain bacterial balance and keep inflammation at bay—yet soon enough, you’ll likely wonder if your efforts are paying off. To help you decipher if you’re headed in the right direction, board-certified gastroenterologist Kenneth Brown, MD, shares how to tell if your microbiome is inflammation-free (or pretty darn close). Plus: a few tips worth adopting if you’re not quite there yet and hope to expedite the balancing act. 5 signs of an inflammation-free gut 1. Regular bowel movements If you ask…

Gain access to 28 FREE Programs Want us to help you reach your goals? Learn about Stronger By Science coaching. References Lengthening our perspective: Morphological, cellular, and molecular responses to eccentric exercise – Hyldahl – 2014 – Muscle & Nerve – Wiley Online Library Delayed-onset muscle soreness does not reflect the magnitude of eccentric exercise-induced muscle damage Effects of Different Weekly Set Progressions on Muscular Adaptations in Trained Males: Is There a Dose-Response Effect? Throwing cold water on muscle growth: A systematic review with meta‐analysis of the effects of postexercise cold water immersion on resistance training‐induced hypertrophy The post Should You…

There’s no question gut health is a hot topic right now, and for good reason. Although the science is still emerging, ample research has already pointed to how the microbiome — the network of bacteria living in the gastrointestinal tract — can affect the immune system, inflammation control and even risk-levels for diseases like cancer, diabetes, heart disease and obesity. Researchers have noted that your gut also plays a role in metabolism and mood, which means it can be a powerful ally for your fitness and weight-loss goals. To achieve a healthier microbiome, the first step is to make sure…

Aerobic workouts are a cornerstone of weight loss, helping to burn calories, improve cardiovascular health, and boost metabolism. For my clients looking to shed unwanted pounds, I often recommend adding aerobic workouts to their routines. In combination with strength training and a calorie deficit, cardio workouts can be incredibly effective in achieving your goals. That’s why I’ve put together five of the best aerobic workouts to lose weight, complete with step-by-step instructions to help you get started on your fitness journey. Incorporate these aerobic workouts into your fitness routine to accelerate weight loss and enhance your overall health. Start slowly,…

Semaglutide or GLP-1 medications—like Ozempic and Wegovy—are all the rage in the weight loss community these days. Not only are people all over social media touting the weight loss benefits, prescriptions for diabetes drugs and similar obesity medication may be up as much as 300 percent over the last few years, according to one report.  As for what to eat while on semaglutide, well, we just released a GLP-1 Nutrition Plan in the MyFitnessPal app dedicated just to that. But because the medication can make you feel fuller faster, you’ll likely eat smaller portions, which means you want to get…

When it comes to losing weight and sculpting your dream body, protein is a diet staple. But what, really, is all the hype about? Well, research shows that consuming more protein than what’s recommended can help you slim down. Protein also prevents the loss of lean muscle, which is crucial for calorie burning and ensuring you stay in top shape. So, if you’re ready to speed up your weight-loss efforts, we have 10 of the best high-protein diet tips for weight loss you should always keep handy. Before we dive in, let’s chat a little bit more about the powerhouse…

Aisha McClellan, 39, from Chapel Hill, North Carolina, was diagnosed with metastatic cervical cancer when she was just 32. Now, she spreads awareness about the disease on TikTok. Cervical cancer is usually preventable if you get the HPV vaccine, routine tests for the virus (the vaccine doesn’t protect against every single type), and regular Pap smears (to screen for precancerous cells). Here’s her story, as told to SELF’s associate health conditions director Julia Sullivan.As a single parent of three, I’ve always been super active and involved in my kids’ lives. However, I’ve struggled a bit. We live on very little…

Step counting and calorie tracking, step aside—there’s a new metric on the block that everyone’s obsessing over: heart rate variability (HRV). But despite its rising popularity, many of us might be misinterpreting what HRV truly represents and how it should be used. According to Marco Altini, PhD, data scientist and HRV expert, many of us have been looking at heart rate variability wrong in many ways. “While HRV is often over-simplified, with a focus on increasing it over time, I do not necessarily believe this is the best use for this metric.” What is Heart Rate Variability (HRV)? Our hearts…

Hydration and exercise go hand-in-hand. But is that trusty water bottle filled with regular H2O enough? Or could you benefit from an electrolyte supplement like Beachbody Performance Hydrate? Here’s what the experts say. What Are Electrolyte Supplements? “Hydration supplements are additives put in water to facilitate or enhance your body’s natural ability to absorb water quickly and reduce the potential impacts of dehydration,” says Amy Stone, an endurance coach in Miami who specializes in long-distance running and ultra triathlons. They do that by boosting the levels of certain electrolytes — such as sodium, magnesium, and potassium — that help the body’s cells…

You lift weights and work those resistance bands hard. You squat and lunge, push and pull up, and hold plank ‘til your body trembles. All excellent moves designed to help you gain muscle.That’s important for lots of reasons: As you get older, muscle mass naturally decreases—after age 30, you can lose as much as 3% to 5% per decade. Most men will lose about 30% of their muscle mass during their life, according to Harvard Medical School. When muscle mass goes down, body fat goes up. Plus, muscle burns more calories than fat, so the more muscle you have, the…