Mitochondria
Health in muscles and heart.
Life is your own art.
New research once again showcases how exercise improves muscle health and, exercise capacity and how that positive mechanism with perpetual fitness
regimes in the end greatly improves general health and longevity for each individual.
Allowing continued fitness activity to become one of the finest predictors we have of general mortality and biological health and
wellbeing in any given population and individual.
This particular study was published in the journal Nature Communications and it digs deep down inside our bodies as it takes a
long look at how exercise helps the body and mind keep healthy and strong by transforming and maintaining our body on a cellular level.
Question number 14 in our School of Fitness.
Todays question, can something as trivial as the act of chewing up painkillers on a regular basis actually hold back lean muscle development and strength in
otherwise healthy fit people?
High Energy Food
vs Cancer and increased body mass.
In a study published in the Journal of the Academy of Nutrition and Dietetics, researchers investigated the relationship between dietary food choices which contain a high-energy density ( DED ) and the cancer risk and body mass increase in women aged 50 years +.
Question 3 in our School of Fitness.
Can elderly and sedentary people hold on to a substantially higher amount of essential lean muscle mass simply by eating more protein?.
The Essence of Creativity, Hides Inside our Minds The Science of a Healthy Life
The Cerebellum inside our individual selfs will dance its very best only to its own bidding.
Hidden away, inside and behind the curtain of what we consider our conscious thoughts, our "little brain" powers on with magnificent poise.
The small, behind the scene part of what we think of as our brain, is despite its small size
(The Cerebellum makes up about 10% of homo sapiens total brain volume) commandeering the majority of our brains neurons.
Air Pollution and our health The factual Science of a Healthy Life, updated with WHO data, march 2017
Science continually spits out more reasons in a never ending string as to why anyone interested in their own health and body should also be caring for a sustainable society and world.
As if it is not already bad enough with modern day life´s annoying sidekick, air pollution, causing cancer, asthma and respiratory diseases and crazy smog in a growing number of cities. We can now add dementia to the list of unpleasant and unhealthy effects that life in any unsustainable society will cause through air pollution.
Swedish researchers at Umeå University have uncovered compelling evidence for a direct link between air pollution and dementia. The run down is that if you happen to live in an area that leaves you exposed to air pollution you will run a 40 percent greater risk of developing Alzheimer's disease and vascular dementia compared to if you would have chosen to live in a city with healthier air and environment.
Meat vs Plant when Protein gets to battle Protein & age. The Science of a healthy Life
In a recently published study, we got to take a pretty comprehensive look at nearly 3,000 men and women all aged between 19 and 72.
The study participants complete protein intake as well as all the various protein and food sources they consumed was measured.
Including various dairy products, red meat and the healthier fish & chicken and plant-based protein sources.
Beyond that the study also made sure to measure each participants lean muscle mass, their bone density, and individual strength.
The takeaway?.
When looking at the complete study, it was evident ( and to no surprise ) that the less protein you consumed the lower amount of muscle mass and
strength. But to the surprise of some, the type of protein each person favored did not have any impact on their strength and musculoskeletal health, and there were no differences based on gender or age group.
So keep active, eat healthy and make sure to include enough protein, and yeah, skip that red meat based protein right away because it provides zero health and fitness benefit for anyone.
Autumn Serenade and my October Hike The calming beauty of a fit and healthy Life
Waking up to a freshly minted Autumn day, a slight touch of frost on the windows and a beautiful sun painting the auburn colored
landscape that is waiting. Right there on the other side of the sheets of glass that bends light and offers a surface for water and air,
warmth and cold to mix and match and play catch with each other.
Transforming the same entity from juxtaposing but equally natural and connected states.
A quick and nourishing breakfast, consisting of black coffee, Greek yogurt, some whole grains, an apple or two, a banana,
water and a couple of fresh tomatoes and some protein powder mixed with the yogurt and whole grains. My camera is already fully charged,
lenses are waiting in the backpack and a big bottle of fresh tap water.
TLDR Sunshine Vitamin D & it´s many health benefits.
We all know that natural sunlight helps our body produce essential Vitamin D. And today we also know that a small, daily dose of natural sunlight is equally beneficial for our mood and mental well-being, it helps us improve and maintain our bone health all through life. Reduces cancer risk and strengthens our immune system, possibly through the increase in the capacity of T Lymphocytes that daily sunlight exposure has proven to give rise to.
In short, get a small 20 to 60 minutes dose of outdoor daylight, every day, all year round all through life.
It is very much an essential ingredient for lifelong health in body and mind. So, go ahead and kick the lazy bug in the ass and just get some daily exposure outside in the sun.
20 - 60 minutes per day seems to be what the doctor have ordered.
And that daily sunlight and the Vitamin D and other beneficial responses it gives rise to is a vital and healthy aspect no matter if you are a sedentary and unhealthy person or a kick ass fit and active super food eating beast :). To the surprise of some perhaps, make sure that the daily 20 to 60-minute exposure is free of protective sun-blockers.
This is the first piece in a short series of gym and fitness articles that will take a look at the great compound exercises that should be a recurring part of every fit and active, and healthy living persons weekly workout schedule. And in this article, it´s all about the mighty beast called deadlift.
More than any other exercise deadlift is the one I think of as the king of a strong and healthy full body development.
Sex, and People The sweet nectar of a Healthy Life
I actually wrote the foundation for this piece a couple of years ago. But the subject, insights, and the all-encompassing conclusion is every bit as important and right today as it has always been and always will be.
TLDR Health, Obesity and Genes, the science of healthy living cuts risk with 50% even with 'bad' genes
Middlesbrough currently has the highest level of obese children ranging from 4 to 11 year old in the UK. In total England is estimated to have
198,036 overweight or obese children in that age group. But pointing that out has nothing to do with good looks and physical ideals, it is not about fat shaming, but
it has to do with health, however. Adults decide what children eat and how sedentary they are in that age group. At home, and at school.
So be an adult and make healthier choices for all those children's future health. Sedentary living and unhealthy food choices, or simply overeating hurt individual health,
and there is no way around that.
Excessive Air Pollution, soil degradation, polluted water, unsustainable energy. Unhealthy food production and sedentary living is damaging life and health of almost every human being The Science of a healthy life
This is a long form article covering our individual and global, planetary health and the way it is all linked together, today and every tomorrow from here until eternity:
WHO, the U.N. health agency revealed September 2016 that 92 percent of the global population now live in areas where human-made air pollution exceeds what WHO consider safe for your health.
All while ever-increasing global temperatures and increasing frequency in weather-related disasters keep making not just daily life but also food production and food security harder for all. A basic premise and reality which will have to go hand in hand with a growing worldwide population. A population that deserves a healthy and fulfilling life.
But, not only is one in nine deaths worldwide in some way caused by air pollution. Perhaps more importantly, beyond that number, hundreds ( billions actually ) of millions of people are affected in their daily life with various health issues due to human-made pollution and other unhealthy aspects of modern day life of some sort.
So the question should not be 'can we afford to go healthy and sustainable'.
No, instead, the reality already is 'How fast can we go all sustainable and healthy, because we already know that we can not afford to not do it'.
Reducing cancer risk by keeping fit and active Your Fitness Tribe
Researchers recently found that a high level of cardiorespiratory activity was linked to a much lower risk of lung and colon cancer in middle-aged, and older men. Unrelated of age, both men, and females diagnosed with cancer also lowered their risk of dying if they maintained or started to do a high(er) level of fitness.
Excessive Air Pollution Is hurting almost every human being The Science of a healthy life
This is a short 10-second news snippet regarding our individual and global health: WHO, the U.N. health agency revealed in a new report published September 2016 that 92 percent of the global population now live in areas where air quality exceeds what WHO consider safe for your health. Southeast Asia, eastern Mediterranean, and the western Pacific regions are the hardest hit but it apply to the entire world.
The worldwide data broken down to national and regional accuracy was produced from new satellite surveillance as well as traditional measurements of pollution, in about 3,000 places across the world.
Not only is one in nine deaths worldwide in some way caused by air pollution, but perhaps more importantly, beyond that number, hundreds of millions of people are affected in their daily life with various health issues due to human-made air pollution. So the question remains, is it not time we all realized the immense health as well as financial toll of not adopting a far more sustainable and healthy way of life in society. People talk about the cost of going green and clean, but it is quite obvious the other way around.
Healthy living & Tasty Food a fresh taste from the Scandinavian wilderness The Science of a healthy life
Keeping fit and healthy requires not just daily physical activity and proper recovery, those activities and your ongoing health demands tasty and healthy food to fuel your body and mind with the needed energy to maintain your own health and fitness level.
And our Scandinavian cloudberry smoothie is just that. Tasty, quick to do, and stuffed with delicious health.
Fresh cloudberries or blueberries. Sugar-free and ecological yogurt and kvarg ( think really creamy greek yogurt, smooth like the sweetest vanilla ice cream ever tasted, and choke full of proteins ).
And if needed, you can spice it up by adding a tiny little bit of luxurious real whipped cream and cacao on top.
Read on to get the super easy and super healthy recipe in full.
Biceps & Triceps workout 'Like a Viking' The Science of a healthy life
This weeks biceps and triceps workout took
place today and I decided to switch some minor things up, resulting in a wonderful and sweaty challenge.
After 5 set of close grip bench press for triceps I decided to create one giant set by combining dips ( triceps ) and barbell curls ( biceps )
with a special biceps pull up version of "hanging leg raises".
I repeated this giant set 3 times before finishing my workout with 3 set of biceps dumbbell curls for each arm ( no rest between sets for those
dumbbells ) and one more set of hanging leg raises.
In addition, todays workout ended with 5 minute of sprint intervals and 20 minute of MMA.
Fit beyond 40 active, fit and healthy, becoming ageless
Life as a young, fit, healthy and toned guy/girl do not end once you leave your precious 29 behind you. Instead, the fit and healthy, young and happy feeling definition that people so eagerly, and so mistakenly wrong have persisted in pushing on to each other as a young person's realm since the dawn of mankind will only keep on moving up, up and up as we continually increase our healthy lifespan by making healthier choices.
There are absolutely real things in life and health, our body and mind that change as we mature and grow no matter what we do. But the saying that 55 is the new 20 is absolutely true and soon it will be 69.
7 Day workout plan V01 - 'The Complete Lifestyle' The Science of a healthy life
A short, but hopefully inspirational 7 days long, one-week workout plan for increased health, strength, lean muscle mass, and cardiovascular performance. A truly tried and tested approach to not just a healthier and more fit body, but also increased healthy longevity.
Presented both as a visual daily timeline, and a long form article.
The Good Country Index & Scandinavia The Science of a healthy life
The Good Country Index ranks 160+ nations across the world, measuring a wide spectrum to reach a conclusion for how good each nation is as a whole for it´s own people, and humanity. "That successfully contributes to the good of humanity. Of course it must serve the interests of its own people, but never at the expense of other populations or their natural resources: this is the new law of human survival". This years list ranks Sweden and Denmark as the number one and two nations in the world. USA is found at number 21, Finland 6, Netherlands 3 and UK is the fourth best nation in the world.
Adults with diabetes quadruple since 1980 The Science of a healthy life
WHO recently came out with a simple report that highlights how worldwide diabetes have quadrupled between 1980 and 2016. Sadly, zero people are surprised, or should at least not be surprised, since the increasing prevalence of diabetes ties directly in with the rise of over eating on shitty and healthy food and sitting still far too much.
A change that continues to walk hand in hand with the rise of obesity.
Finally is the one word that comes to my mind when I gladly noticed that we are finally going to come together to talk about the state of our global oceans and how to actually go about saving them. Finally is also what comes to mind when I read that the mighty Rockefeller fund (whom built it´s fortune upon oil) will withdraw all investments from fossil fuel, going as far as calling out ExxonMobil as 'morally reprehensible'.
Growing Fresh Neurons in old Minds The Science of a healthy life
Old age. Such a terrifying word for countless of people around the world. But admittedly, up until now in the long and winded history of our mutual species, it has indeed been quite bleak to grow beyond your 20´s. Not only did people die damn early in previous centuries. But out of those that survived beyond their 30´s very few was allowed to age in a graceful and healthy way. Broken bodies and frail minds came out of an every day life made up of bad and seriously unhealthy, even toxic diets and daily living conditions. Made even worse by incredibly unequal societies. Countless of wars and actual scientific knowledge still being in it´s infancy did not help either.
Body Types & Your Genetic Makeup Tiny little Myths The Science of a healthy life
A brief article of mine where I talk about a short, sweet and accurate post by Neila Rey for one of the many basic things a lot of people still get wrong about their body, health and fitness level/potential. In short, you are not held hostage by your genetic makeup.
Morning walks and evening weights Coffee & water The Science of a healthy life
Yesterday was all cute frost and frozen berries, and today was rain and misty autumn views being served as breakfast. Yesterday was chest and abs, and today it was all about that mighty back and triceps.
Elephants and Sharks already master the art of defeating cancer The Science of a healthy life
NO, eating shark or elephant meat (or any animal part) will not keep you healthy and cancer free. But Sharks and Elephants are both incredibly resilient when it comes to cancer. Neither species are however immune, but their incidence is impressively low and the number of documented cases is extremely low compared to humans.
The hunt is on 100% fossil fuel free Nations The Science of a healthy life
Let me just say that it does not matter at all who, in the end, actually becomes the world's first 100% fossil fuel free nation. What matters is that it is now an actual and practical reality that our planets leading nations are pursuing. Swiftly and engaged the beautiful goal of becoming the first 100% fossil fuel free nation is now an actual thing here on our blue marble. And that matters because it improves life on Earth for every human being. Poor, rich, middle class, Europeans, Asians, Americans, tribal Indians, polar bears and even Tony Abbot himself. And that makes it a thing of wonderful global beauty.
One Day Soon age related blindness, will be no more The Science of a healthy life
The promise of healthy, picture perfect eyesight all through life is not yet here. Not for everyone, and not yet for all forms of visual impairment. But for each day that promise and life improving reality is drawing closer for the hundreds of millions of people suffering each and every day from various degrees of blindness or just in general poor eyesight.
Your cab has arrived she said autonomous and all The Science of a healthy life
The silence and awe of the un manned car arriving was as striking now as it had been the first time just a couple of months ago, as it pulled up on the sandy drive way, coming to a stop a few feet from where we were sitting. No horns or fumes blurring out it´s arrival, and thankfully, neither was there a stressed out and agitated driver inside, eager for their passengers to get onboard. It was just a car, accompanied by the silence of the electrical engine and the fluttering song of the birds high up in the lush crown of trees that surrounded us. It was a beautiful Sunday and we had just finished up a wonderful, romantic picnic. I kissed your lips and thanked you for an amazing day out here in the countryside, 'See you tomorrow'. The car doors opened as it picked up on the phone used to order it here coming in close enough proximity and I sat down next to the other three passengers the car had already picked up.
The big city breath What happens when cars and factories clean up
An interesting thing came to happen in Beijing, China recently. In August, as part of the world's 70:th year WWII celebration China allowed its citizens in highly polluted Beijing, clear blue (and healthy, pristine) skies for a couple of weeks. How did they do it? They halted production at several hundred's of factories and ordered half of the city's cars to a complete halt.
Now don't shrug your shoulders at what was essentially a meaningless political gesture, but instead look beyond this short-lived fresh breath of healthy air, to the near, worldwide future. Because what Beijing did for a few brief weeks, shows us our sustainable, and healthy worldwide future where cities even as polluted and unhealthy as Beijing instead provides us all with pristine, healthy, non polluted air to live and breath in.
Fun martial arts Cardio for everyone: Cross, Jab, roundhouse kick, spinning back kick The Science of a Healthy Life
Going with the previous notion of how anyone can greatly improve their health with just a few minutes of cardio every day. Here is an easy to do cardio-form which you can enjoy doing 7 days per week if you wish. Casually, low impact style, or high paced, highly explosive. 5 minutes or 40 minutes per day.
Reduced mortality in adults aged 60+ years with 15 minutes of daily low impact physical activity The Science of a Healthy Life
While not breaking news for anyone following us. A new study by Dr. David Hupin (and others) of the department of clinical and exercise physiology, University Hospital of Saint-Etienne, France have confirmed that even a small, easy to do low impact physical activity of 15 minutes per day greatly lowers mortality in people age 60 and above.
Life & attitude by Mike Koontz The Joy & Science of a Healthy Life
Good Saturday morning my beautiful <3
It is really beautiful here today. An almost nonexisting gentle breeze that slowly runs its invisible fingers through my hair and over my skin.
All while the sky features a gazillion fluffy white and darkly blue clouds. It is like looking up at a sea of white cotton. All fluff and gorgeous beauty, and they are moving so slowly across the sky that it does not even register in the mind and eye.
This is part 6 in our ongoing series of articles that sees us covering all the great compound exercises that should be a permanent part of every fit and active and healthy lifestyle. In this article, it´s all about the classic bench press. A timeless chest exercise that´s stood the test of time for a reason, it works, and it works damn good when it comes down to creating a healthier and stronger upper body.
This is article number four in our series covering all the great compound exercises that more than deserves to be included as a
permanent part of your fit and active, and healthy life. In this article, we will take a look at one of the classic back exercises that also
happens to be one of the very best things you
can do for a strong, well-rounded and healthy body. This apex puppy is called Chins, or perhaps you prefer to call it Pull ups, either way it is the same thing.
The Death and Life with Coal The Science of a Healthy Life
We breath. We drink, sleep, eat, train, kiss and make love inside it´s encompassing worldwide reach. While political leaders talk the talk of health and the need for global awareness and sustainability.
Behind their own backs, they spend giant chunks of Societies financial resources on unsustainable energy-sources like coal that on it´s own, already kills at least 18 000 Europeans each year.
Worlds best nations to be a mother 2015 The Science of a Healthy & Happy Life
The Mother Index from Save the children returns for the 16:th year, and once again Scandinavia stands out in a positive and collected way with all 5 Scandinavian countries claiming all of the worlds top 5 positions as the best countries worldwide for a mother to give birth and raise her child in
World Happiness Report 2015 The Science of a Healthy & Happy Life
First published in 2012, the World Happiness Report is a global assessment tool for the United Nations (and you) to measure not just how wealthy a country is, but how healthy and happy and fulfilling life is for each nations individual people. And as such, it truly is a much more important tool and metric to people then GDP ever was.
Gym and Fitness programs The Science of a Healthy Life - Your Fitness Tribe
As a side kick to our 4 weeks and 4 fit, active and healthy articles from yours truly. Here is a short guide on effective workout routines for those of you that might be looking for new ideas or simply do not know how to put together a sane, and sound workout routine.
Weekend workout(s) Inspiration - MMA, Biceps and Triceps A Healthy Life
This spring weekend treated me to a beautiful sun filled day, and after an apple. Some killer morning music, water and two cups of gorgeously black coffee I enjoyed the quiet outdoors by doing 20 minute of martial arts outside amongst the sun and slowly melting snow
Earth Hour is the one global hour that is all about our daily life long perpetual choices
Each year, a fairly big, but still too small, part of humanity comes together for the WWF manifestation called "Earth Hour". Raising much-needed awareness and action on life on Earth and the need for a healthier and more sustainable way to do said life down here on this planet, not just for me and you, but for all of us.
This gladly happens every year and usually garners a growing amount of traction and mindshare.
And while its name is more than a little catchy, it is of course not about one hour or even one day in your life. "Earth Hour" is about our mutual and life long, perpetual daily lifestyle choices as individuals and the one mixed and spiced up, blended species of Hominoidea that we all belong too.
Workout inspiration - Morning walk and Leg workout Your fitness tribe - The Science of Health
Sometimes, you have to love computers and the internet. Lol. I had finished up a beautiful little leg workout article, proofed it and all, and for some reason, once I hit publish, an early, very rough draft is what got published :).
A well, so here I am rewriting from memory. Positively sure it will not be half as good this time around.
Workout inspiration - Morning walk, Back and mma hiit cardio Your fitness tribe - The Science of Health
This workout happened during my relaxing and beautiful winter weekend, but hey, it´s perfectly doable for any Monday, or whatever day this week you feel like hitting those back muscles of yours.
Just keep on grinding that fit, active and healthy lifestyle of yours. No matter, if like me, you are years into it, or if you are just starting your first, slow baby steps, it´s all about the longevity of your perpetual workouts and daily lifestyle choices.
Friday workout - Sprint run, Biceps and Triceps Your fitness tribe - The Science of Health
This Friday treated me to a beautiful early bird winter day as I pulled down my cap and headed out the door into a bright, white Friday morning with puffy snowflakes that slowly fell to the ground.
And I can only hope that your day was just as beautiful and enjoyable as mine.
Fit and active vs sedentary living and age related decline. The Science of healthy living.
When it comes down to the impact of aging your fears are more likely than trying to impose their will on you that you will grow fat and tired, ugly and unhealthy while
losing huge amounts of lean muscle mass and capacity in body and mind, no matter what you do.
Right?.
Science will, however, say, 'listen, man, that is simply not true'.
A healthy man ( or woman ) that is living a sedentary life ( not being physically active enough on a daily basis by doing challenging
cardio and lifting weights week in and week out ) will indeed lose about 30% of his or her lean muscle mass going from a biological age of 30 to 80.
And the decline in cardio levels will be even higher and much more rapid. And on top of that, we can add the very real cognitive decline that comes with
both the natural age-related decline and the huge impact of sedentary living, as well as the huge increase in cancer and cardiovascular health issues that predominately sedentary lives give rise to.
But hold your horses and spend some time taking in what I just said.
Not my choice of words, but the scientific reality behind my writing.
Tardigradous workouts with my gf life in the Anthropocene
chest and abs + chins
When it comes to keeping healthy, fit and toned I have always maintained that something is always better than nothing. And that something should always be done as intense and challenging as possible. Simply put because your body and your health adapts to whatever you demand of it. Or if you so prefer to think of it as, what you give it.
A song of silence Health benefits of dairy in a fit and active life
Dairy
For quite a few years, some health 'experts' tried to steer people away from consuming dairy products, Like it was a stain of venom tainting people's health with the plague of obesity and diabetes.
Other childhood horror stories where told about milk and dairy making guys more female thanks to the cow´s natural estrogen found in dairy products. But personally i have been saying for a very long time that anyone being serious about their health and keeping fit and active should in fact embrace and include ecologically and animal-friendly produced dairy in their daily food.
Your Fitness Tribe Exploring the Health, fun and longevity of a fit, healthy and active life style
Your fitness tribe produce food and health related books, video and photography productions for 'a Norse View Imaging and Publishing'.
Covering the vast and scientifically grounded health related topics of keeping fit and active by proper training and a healthy and sustainable food and life style choices.
Healthy & regular fitness activity, coupled with proper nutrition prevent exagerated loss of bonemass. What is the science based outcome of your daily life choices?.
Question number 55 in our Scandinavian.fitness School.
Right above this sentence, you can read a scientifically well-established truth, and that is that regular, injury-free fitness activity, such as lifting challenging weights, will when coupled with proper amounts of nutrition mitigate some,
if not, most of the age-related bone mass loss we humans otherwise will experience over the course of our life.
So, if this is an actual fact, can we then make a fair claim that a small, age and lifestyle-related, 2-centimeter loss of a person's height in women past 45 years of age also correlates to an increase in mortality rate?
Healthy food choices improve our health, our longevity, bodies and fitness. What is the science based outcome of your daily life choices?.
Question number 54 in our Scandinavian.fitness School.
Plant-based food choices are very good for us in a wide array of ways, in fact, even the planet we live on benefits greatly in by now essentially required ways, when more people choose plant-based food to a higher degree.
Drum roll, But if you are eating chiefly, or solely plant-based food, will that scientifically speaking lower your risk of bearing a more severe Corona outcome?
