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According to the Mayo Clinic, sitting is the new smoking! There has been a lot of research published showing why sitting is dangerous, especially highlighting prolonged sitting effects. Sitting for long hours each day compresses your spine, which can have MANY downstream negative health effects. It is extremely important to break up periods of prolonged sitting to combat the effects of sitting for a long time. In this video, we’ll give you some tips on what you can do to avoid the effects of sitting for too long. We’ll also give you some ideas on how to sit less during the day.

In this video, we explore the concept of fasting for 24 hours once a week. This regimen involves consuming only one meal during the entire day. You can select any day of the week that fits your schedule and stick to water, coffee, and green tea until dinner time. This 1 day fasting routine has immense health benefits, both physical and mental. 24 hour fasting benefits are multifold. On the physical front, it improves insulin sensitivity, initiates a deep cellular detox process called autophagy, and causes a natural surge in human growth hormone levels. These benefits contribute to fat loss, muscle building, and anti-aging. Mentally, fasting increases alertness and focus, making it a perfect ritual for busy workdays or when you have important meetings. Additionally, it helps strengthen willpower, offering spiritual benefits as well. Whether your goal is weight loss, muscle building, or simply boosting overall well-being, the benefits of fasting for 24 hours once a week can profoundly impact your health journey.

What is UV light and why do we need it? In today's video, we discuss the health implications of sunlight, UV radiation, vitamin D3, and the risks associated with skin cancer. We clarify the somewhat complex relationship between the sun's UV radiation and your body's vitamin D3 production. A closer look reveals that UVB light, which constitutes around 5% of the sun's UV radiation, is responsible for both skin cancer and our skin's vitamin D3 synthesis. While the sun is an excellent natural source for vitamin D3, it's essential to balance the benefits and risks. To avoid overexposure, the ideal time for sunbathing is during midday, albeit for short periods. We suggest including vitamin D3-rich foods in your diet, while also advocating for regular vitamin D3 levels testing. A comprehensive, personalized plan involving controlled sun exposure, dietary changes, and supplementation is encouraged to maintain optimal health. A holistic approach to health is ideal, and sunlight benefits extend beyond vitamin D3.

The pursuit of the perfect chest workout has led many of us down various paths, trying to find that exercise that not only feels great but maximizes muscle engagement. In today's video, we introduce you to a dumbbell bench press variation that offers a game-changing approach to traditional chest training. We’ll show you the "Alternating Dumbbell Archer Press," a nuanced twist on the regular dumbbell bench press that prioritizes not just the amount of weight lifted but also the tension created in the muscles.

Today, we dive into the keys for achieving a long, healthy life, and reversing the aging process that affects many people. Inflammation and oxidative stress are at the root of AGING and almost all CHRONIC DISEASE. One of the main ways the food we eat contributes to oxidative, inflammatory stress is through Advanced Glycation End-products (AGEs).

Shoulders play a pivotal role in our daily activities and workouts, and for those seeking overall shoulder health, understanding how to combat common issues is crucial. Among the many shoulder exercises with resistance bands, this is the best shoulder exercise, designed specifically to address pain in shoulders from sitting. For anyone who's been held back by shoulder discomfort, stiffness, or even just a concern about maintaining healthy posture in our tech-centered lives, this exercise is a must-do.

Dessert can often be a guilty pleasure. However, what if that dessert could align with your health and nutrition goals? Nutrition isn't just about abstinence; it's about sustainable and enjoyable choices. That's the essence of today's video. As we all know, diving into a pint of ice cream or devouring a bunch of cookies isn't the path to optimum health. This is why incorporating healthy dessert options is essential for long-term success, particularly for those of us who have an irresistible sweet tooth. Dr. A talks about one of his favorite treats – chia pudding with coconut milk. A dessert that can fit right into a low-carb or ketogenic plan, or be sweetened just right for those looking for a hint of indulgence.

Strengthening the back and achieving toned arms is an aspiration for many women. A strong back not only imparts a confident appearance but also supports everyday activities with grace and ease. Ever caught sight of a lady and wondered how she achieved that well-defined back? In today's video, we dive deep into one of the best back exercises for women - horizontal pulling, commonly known as rowing. Highlighting a spectrum of row exercise variations tailored for women, we uncover the beauty of both vertical and horizontal pulling and spotlight the significance of techniques that genuinely deliver results.

Unlock the potential of your leg training with the ultimate leg exercise - the Bulgarian Split Squat. In this video, Dr. A and Coach Kat show you variations and modifications to the Bulgarian Split Squat, perfect for women of all fitness levels. The Bulgarian Split Squat not only targets your legs but also your glutes, making it a game-changer for those seeking to amplify their workout routines.

Dr. A and Coach Kat team up to reveal 3 different variations of lunges, designed exclusively for women. Say goodbye to ineffective lunges that lose tension and stability, as they explain the secrets to unlocking maximum muscle engagement.

The pelvic floor is a crucial yet often overlooked part of our anatomy that influences various vital functions in our bodies. In this three-part video series, Dr. Khristian from Motherhood Empowered teaches us about the anatomy of the pelvic floor and its significance, especially for those who have had children or are experiencing age-related changes. This first video serves as an educational foundation, outlining the basic structure of the pelvic floor and explaining why its health is so crucial. We explore the issues that can arise due to pelvic floor dysfunction, such as urinary incontinence, pelvic organ prolapse, and painful intercourse.

In today's video, Dr. Khristian joins Coach Kat to demonstrate pelvic floor relaxation techniques aimed at improving the function of your pelvic floor muscles. They discuss the role of diaphragmatic breathing in pelvic floor relaxation, explaining how this group of muscles supports your internal organs like the bladder, uterus, and rectum. The focus here is to guide you through various pelvic floor exercises that help you achieve optimal pelvic floor function through relaxation techniques.

Your pelvic floor muscles play a key role in activities as varied as breathing, urination, and sexual function. When these muscles are either too weak or too tight, it can lead to a range of health issues that may worsen with age or after having children. In today's video, the third installment of our series, Dr. Khristian teaches us how to strengthen pelvic floor muscles. The aim is to enable you to perform everyday activities like running, lifting, and jumping without pelvic floor problems.