Blog

July 24

No one really knows for sure, but one reason "green exercise" - nature-based movement like walking, hiking, biking, trail running, etc. - is such a powerful driver of health is because it engages us fully. We experience sights, smells, sounds, and sensations "out there" that we just don't get in the gym. Adding a little extra focus to navigate the potential randomness of the terrain creates an activity profile that keeps us strong, fit, and moving well, as reviewed here in May.

Of course, one of the more interesting twists is that simply being in nature, even without much movement, can have a strong positive impact. Research on forest bathing - oversimplified as a mindfulness-in-nature practice of Japanese origin - is certainly intriguing, especially for stress modulation, immune function, and psychological well-being; evidence that not all sedentary time is negative. Understanding the line between healthy sedentary time - the kind that helps us RECOVER day to day and may actually improve our capacity to ENDURE - and the harmful kind has not been easy, but we're getting closer.
 

For a while there, it seemed "screens" were the root of the problem. For example, excessive screen time in adolescence has been linked to poorer cognitive development and early cardiovascular risk, which strongly supports limiting it. However, the research for adults is more nuanced. In 2023, this review showed a generally negative connection between screen time and mental health (with slight differences in studies done before and after the pandemic). Yet, one finding suggested that the *way* screens were used might carry more weight than originally thought. In a single sentence in the article summary, the authors stated: "Recreational screen time was associated with depression and screen time for schoolwork was not." How we interface with screens may matter more than "if" and "how long".

The thread was taken further in 2024 when a research team looked back at data on recreational and mindless screen time - in this case, TV time in the 1990s - a precursor to the "scrolling" tractor beam which pulls so many of us in today. Their findings were clear: as TV time increased, so did a variety of cardiovascular risks, including blood pressure, unhealthy blood markers, and metabolic risk. Then, last year another review highlighted the nuance, drawing a clear distinction between passive screen time - the kind where content is absorbed with low brain effort (scrolling) - and active screen time where we might be engaged in tasks like emailing, writing, searching or brain-games. Passive screen time dragged on health; one study showed more than 3.5 hours per day was particularly detrimental, but active screen time actually offered several benefits.

Then, earlier this month, the Alzheimer's Association published another study - the first of its kind - which showed actual structural changes in the brain associated with sedentary time by type. They looked back at data from a long-term and comprehensive heart-health study that began in the late 1980s. This study included data on total sedentary time, encompassing both passive (TV time) and active/engaged (work-related) sedentary time, and included brain MRIs. When the research team compared brain scans to sedentary time, the connection was clear. While passive sedentary time was associated with negative brain changes on MRI - some of which are linked to Alzheimer's disease - brain-engaged (active) sedentary time showed a generally positive correlation, a finding which was most pronounced in men.

Once again, our health risk sits on a spectrum. While getting plenty of brain-engaged movement is probably closer to ideal - see "Take a Hike", our June 19th blog - even when we're not moving, how we do it matters. Whether it's our senses (forest bathing) or our brain (active screen time, puzzles, etc), we thrive when challenged. Now is as good a time to find one as any.

Have a great weekend,
Mike E.

July 10

Back in 2019, we read a showstopper study that quickly became one of my favorites. It was by no means perfect. For example, using only men in the sample group made it far from generalizable, but the findings were so significant, simple, and clear that they begged people to explore further. The punchline, which we've discussed numerous times here, was that in a group of more than 1500 firefighters who were, on average, about 40 years old, the ability to perform 40 continuous push-ups translated to a status of near heart-attack proof (96% reduced risk) over the next decade. This, of course, led to conversations and plenty of impromptu testing sessions where someone would wonder enough to get on the floor and try...and usually realize, 40 is a LOT for an average person. Anyone who can get even close is both strong and fit, which we know are critical predictors of future health.

Since that time, other studies relaying the predictive power of the push-up have been published. For example, in female soldiers, after statistical scrubbing, the number of push-ups completed was one of the six risk factors identified (and one of two measures of physical capacity) that had a significant relationship with injury risk, as discussed here. A similar association was found in professional firefighters in South Africa: more push-ups related to lower risk of injury. However, in an interesting and counterintuitive twist, higher physical capacity—including that measured by the push-up test—correlated with increased general discomfort and soreness. This finding underscored the need for a well-designed recovery plan for those who tend to push themselves toward their physical limits, as this tendency drives higher capacity. However, in a world where seeing is believing, new research may have unlocked a better understanding of why.

Published on June 30th, a study using an artificial intelligence model to assess CT scans of 1,722 people found that muscle density—specifically whether the muscles in the chest and upper back had fatty streaks (like a marbled steak)—was a stronger predictor of heart attack incidence and severity risk than similar scans of the liver or even the torso. For every 10-point increase in image brightness, which suggests greater muscle density, a 31% risk reduction was noted. Individuals with below-average muscular density—lower than the group's median—had a 58% greater likelihood of having a heart attack and an 85% greater likelihood of dying from one over the next ten years. Practically speaking, this means the quality of our chest and upper back muscles—a result of regular strenuous pushing and pulling—may be more important than other metrics we commonly use to estimate health, such as weight or body fat. However, there are caveats.

Push-ups (and pull-ups if aiming for balanced training) are complex full-body movements that require not only strength but also the ability to load the shoulders and wrists and stabilize the trunk. Unfortunately, this blocks a fair number of people from getting the full benefit of using these movements as either tests or training. This study from 2025 showed that as many as 1 in every 20 participants could not complete a single push-up, most often due to discomfort or some other orthopedic limitation. The important thing to remember here is that there are MANY ways to modify them, whether finding a way to keep the wrists in neutral, dropping to a knee to reduce strain, or even using a wall to start less intensely...so please don't let that stop you.

So what's a good goal?

The short answer here is: progress; anything more than yesterday is a step in the right direction. However, realizing that such an answer is probably unfulfilling, aiming for at least 10 high-quality push-ups daily is a great first goal for most people, while working toward 20 or more for strivers is backed by both experts and evidence. The Mayo Clinic for example provides a recommended standard by age about half way down the page here and although 40 was the gold standard in the firefighter study above, what tends to get less attention is that the risk reduction in that study was generally stepwise: those who could do more than 10 push-ups had a 64% reduction in risk, while those who could grind out 20 or more dropped their risk by another 20%. Doing so at least a few times per week increases the likelihood that the muscle quality will improve over time. Of course, incorporating some pulling, hinging, squatting, and carrying to ensure all fundamental movements stay strong is even better.

Reach out if you're ready for a routine that'll help you stand strong against the number 1 killer of Americans for the last 100 years by this Fall.

Have a great weekend,

Mike E.

June 26

When is "the hill"? You know, the figurative image of peak human performance and the onset of inevitable decline we all face once we are "over the hill". It's a question I like to use, especially in a group, to illustrate that although packaging aging this way is convenient, it is also inaccurate.

In truth, and staying with the analogy, after a decade or so in the mountains - our mid 20's to mid 30's for physical capacity and structure, for example - most people navigate up and down various foothills, experiencing numerous peaks and valleys as they progress through middle age and toward retirement. In fact, some capabilities like "crystallized intelligence" (making sense of things), which differs significantly from raw processing power (computation), might not peak until midlife or even later, according to some findings. Yet, even these findings don't really challenge the fundamental idea: that we should expect a peak followed by decline - whether it looks like a smooth downgrade or a general trend. Of course, there are individual cases that say otherwise.

This fascinating article from August of last year claims, for example, that a strong neuroscience foundation - the crossroads of adaptation due to neuroplasticity over time and refined recovery methods - explains why superstars like Novak Djokovic and LeBron James seem to have gotten better with age. However, it's far simpler to conclude that these same capacities aren't really available to mere mortals like us. Therefore, we often view these athletes as outliers or anomalies rather than disciplined investors maximizing returns through time and effort.  New research from a team at Yale University, however, provides evidence that getting better with age is more common than we think. 

Published in March of this year, this study showed that almost half of the more than 11,000 participants - aged 65 and older - improved in at least one of the measured areas over the next decade. Thirty-two percent improved on cognitive measures, and twenty-eight percent improved on physical measures. This suggests a sizable percentage, as much as 15%, improved in both areas. However, when the researchers tried to determine why some individuals improved while others didn't, the results were striking.

The team found that individuals with positive beliefs about aging at the study's start tended to perform better over time. This finding aligns with Stereotype Embodiment theory, which the current study's lead author described first in 2009. The theory suggests we grow toward what we believe and see in the world around us; aging is a social construct heavily influenced by our environment. This might explain Harvard's classic 1979 "counterclockwise" experiment by Ellen Langer, which literally turned back the clock on aging in its participants by placing them in a 5-day time-capsule environment. 

Of course, the big takeaway message, which applies at any age, is the most important learning of all - our beliefs drive our behaviors and ultimately our results. The stories we tell ourselves - our "narrative" if you prefer trendy terms - heavily influence and often become our reality. 

So the next time things feel stiff rolling out of bed or a body part protests after a long day of repetitive effort, ask yourself whether it's truly a sign of "getting old" as the world often suggests, or if it's actually the feeling of getting stronger, which an athlete would expect after a hard day of training. Believe it, the choice is ours.

Have a great weekend,

Mike E.

June 12

Six months ago, in the first blog of 2026, I mentioned this study, which discussed critical lifestyle factors from a survey of 16,000 individuals across 29 different countries. The authors identified 3 common factors that, if implemented consistently, could strongly impact future health. 2 of the 3 were as expected: improved resiliency, the skills needed to ENDURE moments of distress, and increased total MOVE minutes closer to guidelines. However, the third factor - how often a person ate home-cooked meals - was a refreshing surprise. Whether due to the benefit of CONNECTING with others around the table to discuss the day or the potential for significantly improved FUEL quality from fresh ingredients, a home-cooked meal can pack many positives into each serving. New evidence suggests it might even help with a very modern problem impacting us all. 

We first encountered the idea of dwindling attention spans a few years ago when we learned about the work of informatics researcher Gloria Mark. She showed, among other things, that over 20 years, average human attention—measured by the time spent on one task before switching to another in a digital environment (like a computer screen)—dropped from 2.5 minutes to just 47 seconds. The implications, of course, are concerning. 

For example, in 2023, findings published in the Journal of the American Medical Association showed that high doses of screen switching—such as near-constant checking of social media by adolescents—caused changes in brain development as measured on MRI. At the time, experts suggested it was primarily an environmental problem; therefore, organizing our space and time to allow deep engagement could help. New research, however, suggests that organizing our menu also matters.

The punchline seems to be that diets rich in fresh ingredients—partly because they are packed with healthy nutrients and partly because they displace ultra-processed foods (UPF)—might help us maintain our attention span in a highly distracting world. Late in 2025, a team studying the impact of UPF consumption patterns in adults found that high intake was associated with a poorer attention span and increased dementia risk even in those who ate an otherwise healthy diet. Reducing UPF appeared to be the answer. 

This conclusion also aligns with a 2025 study that tracked the risk of type 2 diabetes in over 200,000 Americans for 40 years. The study found that consuming minimally processed potatoes had a largely neutral effect on disease progression; however, when processed into French fries, the risk increased by 20%. Then, in January, a study of 653 adolescents showed that in the developing brain, it might be "both, and". Greater adherence to a healthy Mediterranean diet was associated with more favorable brain functioning, while heavy exposure to ultra-processed food at the other extreme was associated with a negative profile. This 2026 review of the existing evidence concluded the same: UPF consumption was generally negative for brain health, and minimally processed foods were protective. 

You may not have realized it when planting, but whether in pots, a tower, raised beds, or a traditional fenced-in patch, if you're tending a garden this year, you've got focus FUEL on the vine; turn it into a home-cooked meal and savor it.

Have a great weekend,

Mike E.

May 29

As I scanned this week's headlines looking for patterns worth relaying, only 2 really stood out: (1) the letter B was everywhere, and although the stories weren't directly related, (2) they all had important enough implications to be shared. So here goes:

Beets and Beans for Blood Pressure: Two new studies making headlines this week reiterated points we've discussed many times before. First, eating plants, especially those known to be high in dietary nitrates like beets (but also leafy greens and others), can powerfully impact the cardiovascular system. While we've known for a while that beetroot juice can improve endurance performance by making it easier to pump blood throughout the body, new research suggests it might also meaningfully lower blood pressure in older adults in as little as 2 weeks. The interesting twist here is that it didn't have much of an impact on younger adults. The secret to this may be in the saliva - it appears that we tend to lose key bacteria in our mouth as we age, and drinking beetroot juice may help restore it. For those who don't find beetroot juice super palatable (the flavor is admittedly a bit "earthy"), beans, along with legumes and lentils, may be the answer. In a review of 10 different studies, researchers found that individuals who ate up to 170 grams of legumes (about 1.5 servings) or 80 grams of soy (about 1 serving) daily lowered their risk of hypertension by nearly 30%. 

A closer look at Beta-Blockers: For decades, this medication—taken by millions globally to slow down heart rate and relax smooth muscle—has been standard treatment after someone suffers a heart attack. According to two studies, originally published last year but making headlines this week, it may be time to rethink things. For men who've had mild heart attacks (where the heart muscle retains its ability to push out blood effectively), beta-blockers did not have a meaningful impact on future risk. For women, another study outlined that higher doses of the medication actually increased risk, effectively worsening the condition. With any luck, these new findings will prompt productive conversations with cardiologists as they examine the standard of care. 

When supplementing B12, remember Goldilocks: The last "B" making the news this week was B12, a vitamin known for its role in helping produce red blood cells, maintaining nervous system function, and critically assisting cells in copying their DNA during replication. When cells are healthy, this last role is highly beneficial, so having enough B12 is critical for our health. In fact, supplementation or even injections may be recommended for individuals who may not get enough through their diet, such as those who eat an exclusively plant-based diet or those who've had bariatric surgery. One new study even showed that lower B12 levels were associated with reductions in brain function as age increases, which might lead us to believe more is better. Recent research, however, suggests caution because a link between high doses of B12 and cancer risk has emerged. As it turns out, B12 appears to encourage replication of ALL cells, not only healthy ones. Therefore, heavy supplementation may not be ideal in cases where unhealthy cells, such as precancerous cells, are present in higher concentrations. Not too little, not too much, just right.

That's all for now. Maybe next time we'll cover the health benefits supplied by those other bees—the ones in the hive. 

Until then, have a great weekend,
Mike E.

May 15

For many, April 26th might have seemed like any other day. For marathon fans, it was an epic performance - the kind that ushers in a whole new chapter in human achievement. On a near perfect day for racing in London last month, Sabastian Sawe from Kenya defended his 2025 course title, set a new world record and became the first person ever to officially break the 2 hour mark for the full marathon (26.2 miles) on a record-eligible course. To put some numbers to it, his average pace was an absolutely blistering 4 minutes and 33 seconds per mile (13.16 mph) for 1 hour, 59 minutes and 30 seconds - something most humans would struggle to do on a bike.

Experts suggest that the combination of perfect conditions, world-class physiology and the Evo 3 - an engineering marvel designed by Adidas as a "super-shoe" for this exact purpose - is what put him over the top (and perhaps explained why Ethiopia's Tigst Assefa, wearing the same shoes lowered her own world record to 2:15:41 in the women's race on the same day). However, another factor, mostly overlooked until recently, is buried in the details. It is a variable that holds great promise as we ready for the summer heat and muster the endurance required to "race" toward our limits.

"Durability" is a long-standing concept that has only recently been formally defined and studied for its power to predict athletic performance. As a concept it's essentially what we might expect: the ability of an athlete to resist performance losses as an event nears its later stages. However, until recently, there didn't seem to be much of a pattern. For marathoners, race predictions were traditionally based on three variables: the athlete's "engine" size (VO2Max), their "movement efficiency" (minimal wasted energy) and their "fuel economy" (ability to utilize fuel at the highest possible speed).  However, around 2021 as researchers tried to understand why the two-hour marathon remained elusive, they realized there was wide variation even among the best racers: some degraded significantly, while others seemed to improve as the day progressed. For example, Sawe ran his fastest two 5K (3.1 mile) segments beginning at mile 20, when most marathoners are "hitting the wall". The second half of his race was actually faster than the first half, known as "a negative split" - suggesting, much like we might describe a highly durable truck, that he was "overbuilt" for the task from his heart to his shoes. While most people aren't looking to break marathon records, this same physiological durability can be a major asset during the summer heat, when the workday can feel like it lasts 26.2 hours.

According to this 2025 article, training our bodies for greater resilience is possible. It requires emphasizing total exposure over time, consistency, controlled overload and microbursts at peak intensity. Let's break each of those down.

1. In some workplaces, long-term exposure is at times referred to as "old person strength": the idea that a person with many years of experience who may have only average strength in absolute measures, is remarkably strong while performing a given task because they are perfectly adapted to it, honed over many years of doing so. Athletes who have logged greater training volumes over long periods tend to have more durability. Runners from Kenya like Sawe for example are known to average +/-25 miles per day (100-150 miles per week) for years in preparation.

2. Training consistency is no surprise. Like adding layers of varnish coat by coat to protect a wood surface, or adding to a retirement account week by week to build a nest egg, showing up day in and day out to train builds the physiological reserves needed to perform under withering conditions.

3. Controlled overload can be likened to "game simulation". The idea is to create brief exposures to expected conditions to mimic what an athlete might face and allow the body to rise to the challenge. For at marathoner, this might involve harder efforts, at or even above the predicted race-pace near the end of a workout to mimic the fatiguing conditions of a race's later stages. In the Summer workplace, this might involve deliberate heat exposure at safe doses known to stimulate heat acclimation - 75-80 degrees for increasing time intervals - to prepare for long periods of truly hot days. To be clear, prolonged exposure to max intensity (e.g., over 90 degrees), especially without prior acclimation (as weather forecasts predict next week) is a bad idea. There is no shortcut for Durability. It cannot be rushed and acute over-exposure causes harm.

4. When training for durability, intensity deserves great respect. As shown in this 2026 review of studies on cyclists, high intensity efforts degraded durability more than lower intensity efforts, even when prolonged. While bursts of peak intensity help elite athletes build extra top-end capacity, it is critical to do so without delaying recovery timelines. Therefore, these efforts should be brief enough to stimulate but never exhaust. For an athlete this might include activities that train strength, power or explosiveness such as heavy resistance training or plyometrics. For consistent gym-goers and according to this study performing strength exercises at 5 sets of 4 reps with 2 minutes of rest between might be the sweet spot for soft-tissue durability. For those not currently going to the gym consistently, this might mean adding a short round of body weight exercises to the day's routine or trying to "power up" the hilly sections of an evening walk. For those closer to the sedentary end of the spectrum, stair-snacks, fast walking at lunch or taking the plunge into pickle ball can all make a difference.

For some regions of the country next week will be a preview. With any luck, it will serve as a reminder that the annual 100 day endurance race we call "Summer" is on the horizon. There's enough time to be ready if we start adding durability now. Let us know if you need a training plan.

Have a great weekend,

Mike E.

May 1

Last week, we discussed the pace of change in the modern world and recognized that our ability to adapt is one key to future health. I ended the blog by acknowledging that stepping beyond comfort, seeking challenges, and even embracing discomfort might be important tactics to keep our edge. Then, right on cue and as if the cosmos were listening, a new large-scale and long-term study published in the British Medical Journal popped onto my radar and reinforced the idea. 

Let's start with a recap of what we know:

(1) Physical activity has proven to be one of our best tactics for lowering the risk of injuries and diseases we face.

(2) While getting the proper dosage matters, the benefit is not linear; most of the benefit occurs early on in the session, and more is not always better, meaning there is a sweet spot. Most research suggests that between 7,000-10,000 steps per day or 150 minutes per week at moderate intensity is the sweet-spot for the general population.

(3) Concentrating physical activity - either by increasing intensity to decrease total time required (e.g., 75 minutes of vigorous activity) or by compressing it into a shorter window (e.g., the weekend warrior effect) - is effective and may even add extra benefits in some cases.

(4) Since longer-term adaptation takes time, consistency is key.

Which brings us to the next open question: Is there a "best" way to MOVE? 

This was the essential question that a multinational research team with contributors from Harvard's school of public health set out to answer when they pooled two large datasets - the Nurses' Health Study and the Health Professionals Follow-up Study - into one massive dataset. Combined, the data included the physical activity habits of more than 100,000 people for over 30 years, totaling 2.4 million person-years. What they found was both more of the same and a new twist on the idea.

First, and literally more of the same, the team found that to lower our risk of major diseases like heart disease, cancer, and respiratory diseases, we need to move more. After statistically scrubbing other lifestyle factors associated with being active- such as being less likely to smoke, more likely to eat healthier diets, more likely to drink alcohol, and more likely to maintain strong social connections - the most active group benefited across almost all activity types. Compared to individuals in the lowest category of physical activity, those who recorded the most weekly activity enjoyed risk reductions of 17% from walking, 15% from tennis or squash, 14% from rowing or calisthenics, 13% from weight training, resistance exercise, or running, 11% from jogging, 10% from climbing stairs, and 4% from cycling.  In fact, swimming was the only activity whose participation level showed no significant difference between groups; the risk remained about the same whether someone swam a little or a lot. 

Interestingly, mixing things up appeared to provide an even stronger benefit than doing more of the same. After adjusting for total physical activity levels, participants in the group with the most variety had a 19% lower risk of dying during the study period compared with those in the group with the lowest variety; this reduction ranged from 13% to 41% depending on the disease studied.

As it turns out, the best way to MOVE is all of the above, as often as you get the opportunity. Run, jump, lift, carry, row, ride, or walk - whatever you can make work for you today will ultimately work for future-you, too.

Have a great weekend,

Mike E.

Apr 17

According to my smartwatch, I hadn't fully recovered from my last workout when I started my run on Tuesday. I assumed this was why my legs felt heavy and stiff. Thankfully, things began to loosen up after half a mile. Feeling a bit more like myself, I glanced at the screen and found my pace was slow and steady, just as intended; however, my heart rate was 15-20 beats higher than typical. With the temperature approaching 85 degrees in mid-April, and my heat acclimation estimated at 3%, this all made perfect sense... If only it were summer. The physiological effect of heat is one of the most predictable risks our clients face each year, so we always make a special point to review it, along with recent trends and findings, as the summer months approach. Although April is supposed to be solidly "Spring," temperatures approaching 90 degrees in several of our clients' territories this week suggest 2026 might have other plans.

At the highest level, three key points regarding our ability to work or perform athletically in the heat are worth reinforcing. (a) Heat increases cardiovascular demand, leading to early fatigue, (b) full adaptation requires about 2 weeks of repeated exposure, and (c) effective mitigation strategies are a critical bridge while our bodies adapt. Let's break down each of these points further.

First, as we point out every year, "heat stress is heart stress". This cannot be overstated. As the body temperature rises, our hearts pump faster to circulate blood closer to the surface, prompting us to sweat and allowing heat to radiate more easily into the environment. This explains the heart rate increase I saw during my run, which is the expected response in the heat for healthy individuals not on heart rate-stabilizing medications (e.g., beta blockers). While an elegant solution to the immediate heat problem, the trade-off is that it is also energy-intensive, shortening our fatigue and therefore risk timeline. Next, while adaptation induces a variety of positive physiological changes that improve performance in hot conditions, it requires 10 days to 2 weeks of steady exposure at temperatures high enough to create an adequate demand, at or above 75 degrees F, according to most sources. This time of year can be especially tricky in that regard because fluctuating temperatures make the physiological "ask" unclear.  Therefore, slowing down, taking breaks, staying hydrated, using cooling strategies to maintain core temperature, and prioritizing sleep are all critical to staying healthy and mitigating risk. Simply put, if we respect the process and acclimate safely, we stand to benefit. Recent studies of elite athletes suggest that training in the heat or even just repeatedly sitting in a hot bath can improve physical performance. In some cases, this improvement is comparable to training at altitude, a well-known and widely studied tactic.

While important, none of this is new or wildly different from best practices used for years. The classic plan for most individuals who must perform in the heat, whether wildland firefighters or special warfare trainees, is very similar to those used in athletics: closely monitor and actively manage risks until acclimatization (acclimation under real-world conditions rather than in a controlled setting) takes place. This must all be done while acknowledging that body size and sex differences can significantly impact the time required for heat adaptation; larger bodies may take longer to adapt.

So what can we do now to prepare for the dog days on the horizon? Start early and use the early-season fluctuations to our advantage. Lower temperature days can act as built-in recovery days, allowing for a longer readiness ramp-up before the steady heat arrives. This recent study showed that a longer acclimatization period produced better results in cognitive performance, reducing the likelihood of critical errors for those who leverage it. Consistent with other protocols, such as the one used by the Indian Military, both training variables (like duration and intensity) and situational variables (such as uniform type and PPE) can be adjusted upward during the two-week protocol to more closely mimic real-world conditions and maximize the effort's benefit.

Whether it's the best cooling strategies or the proper use of sunscreen according to leading dermatologists, there is, of course, so much more to this topic. However, this week's hot shot arrived early enough to give us all a head start; now it's up to us to use it. Get out there and start getting ready, Summer will be here in a blink...

Have a great weekend,

Mike E.

Apr 3

On January 9th, we identified a key theme for 2026. It started with the intriguing idea that physiological energy flow - our ability to efficiently harness and transform energy, such as from the food we eat, into our actions - was at the very heart of human health. Summarizing some of this paper, we discussed 3 connected systems: the energy apparatus (metabolic system), the communication apparatus (nervous system, hormones, etc.), and the physical apparatus (cells, tissues, and organs), and how each requires resistance to stay strong. Two new studies published this week suggest that the right kind of resistance, even in very small doses, should be a priority.

The first study confirms the critical nature of the "physical structure" in supporting a healthy energy apparatus, particularly our growing realization that muscle is important not only for movement but also for metabolism. While decades of study have focused on the "bad" of excess body fat, far less has looked at the other side of the coin: the "good" of adequate muscle mass. Thankfully, this is changing. When a team from Brazil studied a dataset of over 5,000 adults older than 50 for 14 years, they found both factors mattered, but when it came to the risk of dying during the study, one of the two carried more weight.

Individuals with both excess belly fat (central adiposity) and low muscle mass had a shockingly high, 83% increased risk of dying during the study compared to individuals with neither risk factor. However, when the team reviewed the trajectory of individuals with only one of the two risks, things became even clearer. Those who had low muscle mass alone (no excess belly fat) still had a 40% increased risk of dying during the study period, while those with the opposite profile, excess belly fat alone (but adequate muscle mass), had a statistically insignificant 9% increase in risk. Muscle, as it turns out, mattered more, which requires resistance. 

The second was a more global review of physical activity patterns at the population level, but it confirmed something equally important: the resistance needed to keep our energy flowing well can be found almost anywhere, and the effective dose is incredibly small. In a population of nearly 100,000 individuals wearing activity trackers, the risk of developing 8 different diseases was significantly lower for those who engaged in higher intensity physical activity - the body's reaction to resistance - compared to those who did not, even when total physical activity was the same. 

Specifically, the research team found that when as little as 4% of total physical activity minutes, as little as a few minutes per day, were performed at higher intensities, the risk dropped between 29% and 61%. Interestingly, the intensity-driven effect was especially pronounced for the immune and inflammatory diseases studied (e.g., arthritis). Major cardiovascular events, atrial fibrillation, chronic respiratory disease, and dementia all followed a similar pattern, though to a lesser extent. The remaining diseases studied responded more evenly; intensity still outperformed, but only slightly.

Start small and be realistic. Not everyone is ready to turn this dial up. However, for those who are or can get there over the course of time, whether you prefer moving weights, hammering hills on a bike, or lugging a backpack to inspiring views, relishing resistance may be your best next step. 

Have a great weekend,

Mike E.

Mar 20

Every few months, a cool new study on how coffee impacts health surfaces. Since September 2024, when we authored our first blog dedicated to the global morning favorite, the storyline has been mostly positive: drinking 2-3 cups of coffee daily appears to offer health benefits. This week, we found two additional large studies that reinforce the claim, but first, a bit about the ripple effects of parent stress on children's health. 

As we've discussed many times before, in small doses, stress can stimulate growth when managed well or resolved quickly. In the longer term, however, it can fester, wear us down, and lead to poorer health choices. For example, in 2022, a research team showed that diets tend to suffer during times of stress, priming a downward health spiral as psychological (mind) effects broaden to physiological (body) effects as well. One of the trickiest parts, however, is that stress is also "contagious". Research confirms that witnessing someone experience a stressful moment can cause us to feel agitated as well. 

While this is especially true for those high in empathy (measure your EQ here), it stands to reason that the spillover potential is also high in close relationships, such as those between parent and child. Two studies published earlier this week support this idea. The first showed that adults who experienced harsh economic stress during childhood—enough that it impacted their family's ability to provide healthy food—had definitive signs of malnutrition later in life: stunted growth and poorer body composition. The second brought slightly better news: that while a parent's stress doesn't need to reach such an extreme level to affect their child, healthy management can keep the negative effects in check. While stressed-out parents correlated with poorer nutritional outcomes in children, adding mindfulness training was enough to neutralize the risk. This, indirectly, brings us to coffee and how it might be a longer lever than we realize. 

We've discussed the physiological benefits of coffee consumption before. Coffee drinkers who consume two to three cups per day benefit from its high antioxidant content and known anti-inflammatory properties. The effect appears to apply to a variety of diseases, including Parkinson's disease, lung cancer, and, according to another new study, if we skip the sugar, cardiovascular health. However, where things really get interesting is in the brain. A massive new study tracking dementia and cognitive decline in over 130,000 people for more than 40 years showed an 18% risk reduction for those who regularly drank coffee (or tea). Caffeine appeared to play a key role, as decaf coffee drinkers did not experience the same benefit.

Although the jury is out on whether coffee also positively impacts psychological stress, some studies suggest it can. Using the time it takes to savor a morning cup wisely—such as to organize the day or process feelings—can significantly benefit not only personal health risk but also the risks of those close enough to “catch” our stress when things bubble over. It's a great one to ponder over a cup.

Have a great weekend,
Mike E.

Mar 6

It seems simple - movement is fundamental to human health, so we should all probably MOVE often enough and vigorously enough to benefit. However, the upfront expenditure (time, effort, and energy) with no guarantee that the results will match the vision can create inertia that is hard to overcome. Whether the recommended dose (typically 30-60 minutes per day) feels too big or the grip of all-or-nothing thinking takes hold, the barriers can feel insurmountable. This is presumably a primary reason research on exercise dosing - whether small micro-doses, which we occasionally refer to as "snacks," or various combinations of duration and intensity - has become so common.   

One of the more exciting themes to emerge is the value gained for "weekend warriors", those folks who cram an entire week's worth of physical activity into one or two days. We started paying closer attention around April 2023, when we reviewed this study on healthy step counts, which showed a significant risk-lowering benefit even when participants achieved 8,000 steps per day only 1-2 times per week. Then, 18 months later, we discussed this study, which showed significant benefit across 200 different diseases, almost as much as those who exercised steadily five to seven times per week. In April 2025, the theme returned, as we discussed a paper that showed weekend warriors, provided they didn't ramp up too fast, actually performed slightly better from a health perspective than those who chose a more distributed movement pattern. Now, in 2026, the theme is really gaining traction with 3 new studies all published in January showing great benefit.

(1) The first looked at conditions of the spine, joints, and bones. Researchers showed that physical activity significantly lowered risk, regardless of whether it was evenly distributed throughout the week or heavily concentrated (defined as accruing more than 50% of activity minutes in 2 days or less). Subjects who met movement guidelines were less likely to have arthritis, degenerative spinal conditions, and osteoporosis-related events, regardless of the pattern they adopted. 

(2) Then, using the same criteria, another study examined the impact of the weekend warrior pattern on sarcopenia, the abnormal muscle loss associated with age or immobility. As it turned out, the weekend warriors not only did better than the inactive group but also significantly better than the group that got their exercise in a more steady, predictable pattern. The study authors concluded that weekend warriors tended toward more high-intensity activity, while those with a more regular daily pattern stayed at a more moderate intensity. 

(3) Lastly, in a study considering the likelihood and impact of stroke in a large sample of people living with high blood pressure (stroke's number 1 risk factor), researchers found that those who accrued enough physical activity minutes to meet guidelines (75 high intensity minutes or 150 moderate intensity minutes) had a lower risk of dying during the study period - about 30% lower; a finding that wasn't super surprising. The punchline was that physical activity lowered risk by about the same amount, whether the minutes were achieved in a routine (daily) pattern or the concentrated, weekend warrior pattern.

The baseline fact remains: moving well - with minimal restrictions or limitations - often enough (about 1.5% of our time each week), can significantly lower our future risk of injury, illness, or disease. Whether we choose 81 seconds every waking hour, block off 21.6 minutes per day, or use almost any other combination, when we achieve 2.52 hours per week - even if it's all compressed into Saturday - we are far more likely to thrive.

Have a great weekend,

Mike E.

Feb 20

Sometimes we have to dig deep to find an interesting new wrinkle or twist in our ongoing story of "future thriving in present hands". This week was different; a rare scenario where each of the 5 ELEMENTS: MOVE, FUEL, RECOVER, ENDURE, CONNECT was represented in the health headlines, sometimes stand-alone, other times stacked together.

First up, in an ELEMENT stack that we've seen before: MOVE + CONNECT in order to ENDURE, a new study, given its size and scope, brought things to a whole new level. A massive "umbrella review" of 63 studies dove into exercise's impact on mental health (specifically depression and anxiety) and showed, again, that it may be our most consistent and powerful lever to help manage the conditions, precursors, and associated risks. With reductions in symptoms similar or better than what might be expected with medication and psychological interventions generalized as "talk therapies", the authors concluded that exercise prescription should be among the first treatments prescribed. The fine print suggested that aerobic exercise was the most powerful mode and that exercise done with others in a group was particularly potent, but all exercise types worked, especially when tailored to an individual's needs. The authors were quoted as saying "exercise effectively reduced depression and anxiety symptoms across all age groups, comparable with, or exceeding, traditional pharmacological or psychological interventions. Group and supervised formats gave the most substantial benefits.". Powerful stuff.

Next, under the header of FUEL, a trio of studies helped drive home the fundamentals that we so often talk about. The first was another enormous study which tracked the diets of nearly 200,000 individuals over decades (more than 5M "person years" in total) in hopes of settling the "Low carb" vs. "Low fat" debate. Ironically, as the Harvard research team found out, the answer was neither and both...because when it came to diet's role in future health, it was more than macros that mattered, with food quality proving most important. Individuals who consistently consumed diets made up of high-quality foods with an emphasis on whole plants, whether low-fat or low-carb, were far more likely to avoid heart disease. Unfortunately, individuals who consumed lower-quality foods didn't enjoy the same benefit. The editor of the Journal of the American College of Cardiology, where the study was published, made it very clear: "Whether a diet is lower in carbohydrates or fat, emphasizing plant-based foods, whole grains, and healthy fats is associated with better cardiovascular outcomes." To make the good news even better, in a first report-out on recent Nordic nutrition recommendations, which attempted to account for both human health and planetary health, foods similar to those above appear to yield a win-win, including a 23% lower risk of dying in those who adhered most closely. The final study in the FUEL category this week may explain why. 

When a research team compared 3 dietary approaches, each known to lower inflammation, it was a combination of probiotics (healthy bacteria) and fiber (a prebiotic that feeds those healthy bacteria) that did best. Specifically fermented kefir mixed with diverse fiber outperformed omega-3 supplementation and fiber alone. To be clear, all three were effective, but the combination worked best at lowering markers of inflammation...just not right before bedtime.

The last study of the week, under the header of RECOVER, reinforced a habit we hold in high regard and talk about any time we can - going to bed empty. This time, it was work done at Northwestern University's medical school that showed that cutting off consumption at least 3 hours before bedtime significantly improved sleep restfulness. As evidenced by improvements in blood pressure (3.5%) and resting heart rate (5%), each a critical marker of whether we are "revved up" or "well recovered", those who shut down earlier did better. The lead of the study said: "Timing our fasting window to work with the body's natural wake-sleep rhythms can improve the coordination between the heart, metabolism, and sleep, all of which work together to protect cardiovascular health." 

There's no single perfect formula that works for everyone, but there definitely is a pattern that appears to work for most. If you're not leveraging the ELEMENTS as an investment in the future, it's a great time to start.

Have a great weekend,

Mike E.

Feb 6

It started with a knock on the door last Thursday evening. It wasn't late, but we weren't expecting anyone, so it was strange. With a firm grip on one of the two dogs, I opened the door to a person I'd never seen before, looking a little stricken. "Hi," I said, to which she responded, "I think your chimney is on fire..."

And then, somewhere shortly after "um, what?" and "ok, thanks", I closed the door and said "call 911" to my wife, who was nearby holding the other dog as we quickly sprang into action. Within seconds, I was dousing the wood in the fireplace, and she was talking to the dispatcher. Our son, a volunteer at the local fire department (who still gets the text alerts while away at school), immediately started calling, wondering what was going on, and within minutes, we were trying to make sense of a situation that now included lots of flashing lights in the driveway. Fair to say, things were stressful there for a bit.

Although I would've much rather had the uneventful and relatively quiet evening it was shaping up to be, it was a great reminder of exactly how much can (and has to) happen in the seconds between alarm bells going off in the brain and us resolving whatever is causing them, and the benefit we gain when the cycle is completed without major harm. In a world of ever-present chronic stressors - the kind we generally try to avoid - it's easy to forget how positive and even critical the acute stress response is for survival and ultimate thriving. It's an idea that a year or so ago a global research team wrote about, detailing how the immediate release of hormones and the resulting changes in the nervous system not only allow us to focus and react, but can, with an adequate recovery phase, kick start learning and growth...the upside of stress we've often talked about, which is not only for bodily health (stronger after the stress of exercise), but also brain health and mental health, as the authors make clear.

The keys then are both in the challenge and the dosage - having enough of the right stuff to stimulate the positive cascade, but not so much that we cannot adequately recover; a physiological example of "growth from adversity" (various stoics) or for those who like Nietzsche  "what does not kill me makes me stronger", in biology terms, hormesis. 

Last week, I mentioned a study on the keto diet, which can serve as a good example. While it showed mostly negative effects over the long term from the strain of "running on back-up fuel" (ketones being evidence that the body is burning predominantly fat for energy instead of blood sugar), the same may not be true with a smaller dose, such as in the shorter term. This 2026 study of studies showed a strong association between a ketogenic protocol and reduced depressive symptoms, while intermittent fasting, a similar short-term stress on the metabolic apparatus, appears to stimulate health benefits when done with moderate calorie reduction, as shown in this trial. The effect shows up in other areas as well. 

Last year, hot tubs were highlighted for their ability to raise core temperature, another "good in small doses" stress for general health, and in high-level athletes, finding methods to more precisely dose training stress to unleash full potential has gone from an idea in 2021 to a recommended practice in the present moment. There is even one new theory that suggests that the ability to heal from minor burns sustained while handling fire, a uniquely human experience that started a million or so years ago, may be one of the main drivers of our adaptation and evolution as a species. For us, thankfully, we didn't have to test that theory. 

Despite a scary hour or so, all signs point to a false alarm. The local FD didn't find anything at the scene, and earlier this week (on further inspection), the chimney was given a clean bill of health. No harm, no foul, and definitely better safe than sorry. Try as we might to avoid stressors that set off our physiological alarms...we are happy they're working well when we need them...which is far more likely if we keep them well maintained on days we don't. Spoiler, this too has roots in a healthy lifestyle.

Have a great weekend,
Mike E.

I can remember like it was yesterday the first time I read the research on the sit-rise-test in 2012. As far as movement & longevity research goes, it was about as provocative as there is - after looking at 2000 people aged 50-80 and following them for 6 years, researchers found that those who had the mobility, control and balance to sit to the floor and stand back up with no use of support (no hands, knees, etc) has a substantially lower risk of dying than those who needed extra support (HERE)....wow. 

Since then we’ve tested hundreds if not thousands of people not to predict their demise, but as a great way of helping them to learn exactly how mobile (or not) they are, and connect something they care about (future health) to something actionable today - their movement. It started a conversation that ultimately turned into a headline I’ve said aloud countless times: “Movement is a window into your future health” and it’s helped to show people real progress as they improve....so what’s not to love?

Well, like most things provocative, the details sometimes get glazed over when the headline is attention grabbing enough. There is a tendency to sensationalize (and “study for”) the test instead of what the test reveals: lower body movement, strength and power combined with aerobic fitness, balance and coordination ALL matter. Any one of them without the others is not nearly as effective. With that in mind, training movements and not muscles is a great way to add resilience against injury and improve overall athleticism and performance. This is particularly true for key zones in the body such as the hip and shoulder, connections and crossroads to the torso.

Squatting for example, that is the ability to achieve a hips below knees position with heels on the floor, is an excellent and highly functional mobility goal for many (maybe even most) individuals. It’s a classic fundamental human movement (like walking/running/reaching), something that almost everyone can do when we are kids but tends to get lost as we advance through our “working years”. It is also something that can, if dosed and graded appropriately,  significantly impact pain at the knees and lower back because mobility there (hips) can help distribute forces that sometimes get focused at the joints above (lower back) and below (knees). Although we always suggest loose enough fitting clothes to avoid any wardrobe malfunctions (super bowl throwback), it’s one of the movements that are always near the top of the priority list.

So, as I shared last week, even if you struggle with the “test”......the news is good; progress is attainable for most, and incremental work can get us there. 

Let us know how it goes….and, of course, if you need help with ways to improve.

Have a great weekend,

Mike E.