Healthy Byte: Nutrition Choices & Alzheimer

Originally Posted HERE

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Max Lugavere was in denial when he saw his mother, Kathy, who was just 56-years-old, slowly slipping away.

It was 2009 that he first noticed she was moving slower, becoming stiff and would lose her thought in the middle of a conversation.

“She was the kind of person anybody would describe as a sharp-witted, high performer,” Max tells PEOPLE in this week’s issue, “and it suddenly seemed like she had the brain of an 80-year-old.”

He and two younger brothers brushed it off because “she was so young” and didn’t think anything could be seriously wrong until they took a family trip to Miami.

“She couldn’t tell us what year it was, and she started to cry. It was like a record screeching to a halt, and I knew something was seriously wrong,” says Max, now 37, who immediately became her biggest advocate and went to dozens of doctors appointments with her.

Kathy was given the news in 2011 that they had dreaded from the beginning: she was diagnosed with the rare Lewy Body Dementia.

“I was watching the person who I loved more than anything in the world start to decline,” says Max, a Los Angeles-based science and health journalist. “I just became insanely motivated­ — just fixated on trying to figure out why.”

After her death in December 2018, his “entire world turned upside down,” but he continued to try to understand why and how why Kathy got dementia so young.

Max Lugavere with his mother Kathy | Courtesy Max Lugavere

Max Lugavere with his mother Kathy | Courtesy Max Lugavere

Discovering that Alzheimer’s, the most common form of dementia, often begins decades before the first symptoms show, he learned there are ways to help prevent it from ever happening.

“We can eat in a way that supplies our brain with the raw materials it requires to create healthy new brain cells, which we now know the adult brain can do up until death,” says Max, who published in March 2018 his bestselling book Genius Foods (written with Paul Grewal, M.D.). “I discovered that diet is incredibly important and so is your lifestyle.”

Foods, such as omega-3 fatty acids, protein and dark leafy greens are crucial and others agree with his findings.

“He is intelligently helping us understand that there are things you can do with diet and lifestyle that slow cognitive decline,” says Dr. Ellen Vora, a holistic psychiatrist. “These diet changes certainly help with dementia, but they’re also going to help with many other things like heart disease, cancer prevention and mental health.”

He’s since launched a podcast called The Genius Life and is working on a second book with the same title coming out in 2020.

“Losing my mom was the biggest tragedy of my life,” says Lugavere, “but I’ve been compelled since day one to turn it into something that makes it a little less painful. I want to help as many people as I possibly can.”

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Healthy Byte: Twelve Tips to Stop Over Eating

Originally Posted HERE

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We all have a different threshold for how much is too much, and the definition of overeating can vary depending on the situation. For instance, what you eat for dinner one day may be a normal amount for you, but it can seem like overkill if you also had a very large lunch or did a lot of snacking between meals. In general, “overeating can be defined as consuming more food than the body can handle comfortably in one sitting, or consuming more calories than the body needs to function optimally on a daily basis,” says Eudene Harry, M.D., physician and author of three books including Be Iconic. “This can leave us feeling bloated with a multitude of digestive symptoms and lead to weight gain.”

“I call overeating being “regretfull” — a combo of regret and full,” says Susan Albers, Psy.D., psychologist, best-selling author of eight books, including the forthcoming Hanger Management. “We tend to feel a lot of regret when we eat past the point of being satisfied.” There are number of physical and emotional factors that can lead us to that point. Being tired, stressed, hangry, unfocused and even eating certain foods can cause us to overeat. The trick is to resolve those issues and adopt strategies to avoid overeating on the regular. Thankfully, with the help of Dr. Harry, Albers, and Ilana Muhlstein, M.S., R.D.N., registered dietitian nutritionist and creator of the 2B Mindset, we’ve got plenty of tricks up our sleeve for you to use.

Tips on to stop overeating:

  • Clean out your cupboards. First things first: We all have those foods that we can get enough of, whether that’s chips, pasta, candy, or ice cream. “Don’t keep food around your house or office that leads to overeating,” says Muhlstein. “Out of sight, out of mind, is one of the easiest ways to control this issue.
  • Get more shuteye. Sleep improves nearly every system in our body, and when we don’t get enough, our body doesn’t function efficiently. “Studies consistently show that when a person sleeps less than the recommended 7 to 8 hours per night, she may be more likely to feel hungrier the next day and crave and consume higher calorie and carbohydrate-rich foods,” says Mulstein.
  • Stay ahead of hanger. You never want to let yourself get so hungry that you reach for whatever’s nearby. “Keep high-protein snacks handy,” says Albers. “Cheese sticks, turkey cold cuts rolled up, hummus, roasted chickpeas, nuts, energy balls and protein smoothies are some of my go-tos.” Along those same lines, Muhlstein also recommends Greek yogurts and snackable veggies like baby carrots and cut up cucumbers.
  • Check in with yourself. “When you feel yourself start to get hungry, ask yourself how hungry are you, really?” advises Albers. “Whether you’re a little bit hungry, moderately hungry, or very hungry, this is going to let you pick the right eating intervention — just a bite, a snack, or a meal.”
  • Drink water. “We commonly confuse hunger for thirst,” says Muhlstein. “To put it in perspective, we can’t live three days without water, but we can live three weeks without food.” She advises always drinking 16 ounces of water before you take your first bite of food. “It will drastically improve your ability to control your hunger,” she says. Carry a water bottle with you to make sure you’re hydrated even when you’re on-the-go.
  • Eat mindfully. “Turn off the television, put down your phone and really focus on your food,” says Dr. Harry. “Eating mindfully allows you to appreciate all the complexities and nuances of the food in front of you.” Not only will you be more aware of how much you’re consuming, she says, you’ll often notice a flavor explosion in the first few bites of your meal that gradually decreases and becomes less satisfying.
  • Include protein and fiber in your meal. These two nutrients may help you feel fuller faster, according to research. They also enable your body to better regulate swings in your glucose levels that may come with eating carbohydrates. Dr. Harry suggests working with your physician or nutritionist to assess the right amount of protein for your needs.
  • Use a smaller plate. Some studies have found we eat more when our plates are larger, while others suggest this isn’t always the case — but it can’t hurt to test it out for yourself. “Having a smaller plate that is filled to the rim can be a visual feast for the eyes,” says Dr. Harry.
  • Make your first bite a veggie. “If you’re at a party and choose the sliced veggies and dip before the cheese and crackers, you may be more likely to make smarter choices throughout the night,” says Muhlstein. It’s definitely worth a try!
  • Eat slowly. “When we slow down and chew food thoroughly, it starts the digestive process that leads to nutrients being released in the stomach,” says Dr. Harry. “This tells the stomach to make and release hormones that let the brain know it’s full so it can turn off your hunger signal. Some research estimates that this process can take 20 minutes.” For these reasons, Albers recommends cutting your bites into smaller pieces, adding an extra three chews to each bite and consciously eating at a slower pace than the people you’re with.
  • Smile between bites. No, seriously. “This brief pause gives you just a moment to ask yourself if you really want the next bite or if you should stop right there,” says Albers. “Also, a smile triggers the release of feel-good neurotransmitters, which helps reduce emotional eating.”
  • Plan an intermission. Take a break halfway through your meal to gauge your hunger level. “Even a small pause gives your food time to digest and register in your brain that you have eaten,” Albers points out. Everything you can do to help your brain accurately judge how much you’ve consumed can help you avoid overeating.

Remember, beating yourself up after we have an episode of overeating is not helpful. “Drop the inner critic and get curious about your overeating,” suggests Albers. “Ask yourself a series of questions like what lead to the overeating right now? What would I do differently next time? What are some steps that would have prevented the overeating?” This turns the situation into a teachable moment that you can use to avoid overeating in the future.

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Healthy Byte: Confidence through Fitness

Originally Posted HERE

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Have you ever felt unathletic or out of place at the gym? So has celebrity trainer Massy Arias, and she’s tired of the exclusive nature of the fitness industry. “If you have a body, you’re an athlete,” Arias tells Yahoo Lifestyle. “Fitness changed my life and shaped me as a person. I want to help women find their confidence through movement and through fitness.”

Arias strives to celebrate and promote inclusion, both in the fitness industry and as a beauty ambassador for CoverGirl. “I’m trying to change how women look at their bodies and find confidence in themselves, no matter what their body type,” Arias says. “The more awareness we bring to the space of beauty and diversity, the more pressure we’re putting on brands to actually include and start making products that really help all of us.”

For Arias, embracing fitness was a life-or-death situation. She used it to battle crippling depression that left her weak and malnourished. Now, she uses it to inspire her 2.5 million Instagram followers to turn their lives around, too.

But even though fitness saved her life, Arias knows the industry is imperfect, lacks diverse representation, and tends to leave out certain groups of people and perpetuate a harmful body ideal. So she’s working to change it.

As an individual with a large platform, she feels it is her responsibility to counter these stereotypes. Arias focuses on showing her followers that a healthy lifestyle fits for people of different shapes, sizes, cultures, and socioeconomic backgrounds. She offers fitness and nutrition tips that work — like her healthier pho recipe and equipment-free exercises.

“I think it’s important in my industry to be diverse. I’m a Latina, if my parents would have put me in to play any sport, I think I would have been an amazing athlete,” Arias says. “I will say with confidence that in the Latina community, girls do ‘girl things’ and boys do ‘boys things.’ That’s not how I’m going to raise my daughter.”

Arias also believes diversity and body inclusivity go hand in hand, and she wants people to know that curves can be healthy, too.

“You don’t need to be lean in order to have health. You don’t need to have my muscles. I lift heavy and I have a certain nutrition, and therefore I look this way,” Arias says. “But then you have someone who’s a yogi, someone who may not be muscular and is still healthy, and you have someone with more curves, and that’s still healthy, someone who’s taking care of themselves and may carry more body fat than I do.”

By working to break down stereotypes, Arias has made strides in her own self-love journey as an Afro-Latina. “For so many years, I was pressing my hair, dying it and doing all these crazy things. And I never had the courage to say, you know what, I’m just going to chop it,” says Arias. “I think I’m in a platform right now where I have so many opportunities coming my way, that when I gave birth to my daughter and I saw this little rich chocolate brown girl with curly hair, it had me question myself and my character. The one person she needs to relate to is me, and [cutting my hair] is something I did for her and for my community.”

Ultimately, Arias wants to inspire others to embrace their uniqueness with confidence and happiness. “We’re like ice cream. We come in so many flavors and so many colors — why not embrace us? There’s not a specific mold of what beauty is and who can be beautiful,” she says. “As cliché as it sounds, we need to be comfortable being us, and when we exude confidence, even if you put a ton of makeup on, your personality is gonna make you more beautiful. You can be really pretty and have all this makeup on, but that’s not what makes you beautiful.”

 

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Wednesday Wisdom

“The most beautiful people I’ve known are those who have known trials,

have known struggles,

have known loss,

and have found their way out of the depths.”

~  Elisabeth Kübler-Ross

Healthy Byte: Emotional Intelligence

Originally Posted HERE

Experts say the ability to read, understand and respond to emotions in ourselves and others is crucial in predicting our health, happiness and success.

Story highlights

  • Emotional intelligence is not only the ability to read our emotions and those of others
  • It’s also the ability understand and label those emotions, to express and regulate them
It’s our emotional intelligence that gives us the ability to read our instinctive feelings and those of others. It also allows us to understand and label emotions as well as express and regulate them, according to Yale University’s Marc Brackett.
Most of us would probably like to think that we can do all of the above. We spot and understand emotions in ourselves and others and label them accurately in order to guide our thoughts and actions.
But many of us tend to overestimate our own emotional intelligence, according to Brackett, a professor in the Child Study Center at Yale and founding director of the Yale Center for Emotional Intelligence.
That’s important because experts say the ability to read, understand and respond to emotions in ourselves and other people is a crucial factor in predicting our health, happiness and personal and professional success.
So maybe we all need to take a breath and invest a little more time in schooling ourselves on what it means to be emotionally intelligent.

Understanding emotional intelligence

The theory of emotional intelligence — and the term itself — originated at Yale and the University of New Hampshire. Peter Salovey, the 23rd president of Yale University, and John “Jack” Mayer, professor of psychology at the University of New Hampshire, wrote up the theory in 1990, Brackett said.
Their work demonstrated how emotions had a marked impact on an individual’s thinking and behavior, said Robin Stern, associate director for the Yale Center for Emotional Intelligence and an educator, author and licensed psychoanalyst.
Experts have continued to build on that framework to refine definitions of what exactly is at the core of of emotional intelligence. “Emotional intelligence is being smart about your feelings. It’s how to use your emotions to inform your thinking and use your thinking to inform your emotions,” she said.
It’s having an awareness of how your emotions drive your decisions and behaviors so you can effectively engage with and influence others, said Sara Canaday, a leadership speaker and author. Individuals who are emotionally intelligent tend to be empathetic, can look at situations from an alternative point of view, are considered open-minded, bounce back from challenges and pursue their goals despite any obstacles they might face, according to Canaday.
“Some people think of emotional intelligence as a soft skill or the ability or the tendency to be nice. It’s really about understanding what is going on for you in the moment so that you can make conscious choices about how you want to use your emotions and how you want to manage yourself and how you want to be seen in the world,” Stern said.
“People with more emotional intelligence are healthier, happier and more effective,” Brackett said.

Why it matters

Canaday further suggests that emotional intelligence is a better predictor of career success than an impressive résumé or a high IQ score.
Wait, really?
Well … just reflect on your own work experiences, Canaday suggests.
Has anyone you worked with ever been let go or asked to leave, even when they had the competency or technical skills for the job?
“We might be hired for technical talents, but we are often fired because we lack emotional intelligence,” Canaday said.
Individuals with a low level of emotional intelligence can be successful, she said, but she argues that those individuals could be even more successful if they had a higher level of emotional intelligence.
“It is how well you can collaborate, how well you engage with others and influence. It’s the stories you can tell, the way you can bring data to life in a way that connects with others. Those are the things that are going to set you apart.”

Testing emotional intelligence

Behavioral scientists have created a number of emotional intelligence self-assessments, usually broken down into “your ability to manage yourself, your ability to manage relationships, your self-awareness and your social awareness,” according to Canaday.
Your results will be measured along with others who have taken the assessment to give some indication of where you fall on the spectrum from low to high emotional intelligence.
But Brackett warns that “measurement is a tricky subject.”
In his early research, he found that people tend to overestimate their emotional intelligence, which is why he believes you must measure it through performance assessments. In a performance assessment, people are required to problem-solve; they must decode facial expressions or strategize in an emotionally tense situation. That way, their knowledge and skills can be tested as opposed to their beliefs about them.
Another form of an emotional intelligence test is a “360 assessment.”
In the workplace setting, a 360 assessment is a process involving feedback from colleagues and supervisors evaluating a person emotional intelligence. Canaday believes that we often “see ourselves differently than others do.”
When a coworker takes the 360 assessment of you it provides an opportunity to compare it to your self-assessment. Another way to take a 360 assessment without undergoing a formal test is to ask a trusted adviser, perhaps a current or former boss, to evaluate your emotional intelligence, she said.
But, Canaday cautions, If you ask for someone’s feedback, be prepared to accept what they share. “This stuff can feel very personal. On one han,d we say we want to learn and grow, but on the other hand, we want to be accepted just the way we are, and those two human traits run counter.”

Can I improve my emotional intelligence?

So maybe you need to improve your emotional intelligence. How do you do that?
From the earliest ages, children should be taught how to recognize their emotions, understand what those emotions mean and label them accurately in order to to express and manage themselves, Stern stern.
For adults who did not receive a solid education on emotional intelligence, improving will require some hard work. Canaday suggests creating an action plan including specific goals. “Pick one or two areas where you want to grow, and get some advice on how to best start to embody whatever factor of emotional intelligence you are trying to develop.”
If you are trying to gain better control of your anger, for example, you might find a healthy outlet for it — whether it be yoga, meditation or boxing.
Canaday also suggests seeking out perspectives from those who may not agree with you. “Be intentional about that. Take active steps to do that. If you constantly surround yourself with people who believe just like you do, then you are hearing the same conversations, and you are not growing, and you are not learning to be open to perspectives.”
Brackett advises seeking out strategies that are effective for managing emotions. Practice them and then evaluate how those strategies are working for you. It’s important to “spend time reflecting on and thinking about your influence and how people respond to your emotions, be more self- and socially aware about your presence.”
Stern suggests prolonging the time between when you are triggered by something and when you respond. Pause, slow down and take a deep breath. Imagine what your best self looks like. Taking the time to pause and think about what your best self would do in each situation may help you avoid letting your emotions control you. You are allowing yourself time to manage your emotions.

How we talk to ourselves can also have a huge impact on our emotions and our health if that self-talk is not positive, Stern says. She suggests that we would never talk to another individual the way we often talk to ourselves.

“There is no question in my mind that if people were to really appreciate how important emotions are, allowed themselves to have emotions, made space for other people to have their emotions and handled those emotions skillfully in the service of making a better world, we would in fact have a better world.”

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Healthy Byte: Gaining Fat or Muscle?

Originally Posted HERE

Most of us have gotten the memo: strength training is a must for women who want to improve their health, feel fit and strong, and lose weight. But lifting weights can be an intimidating thing if you’re new to the game. When they first start strength training regularly, some women say they gain weight or feel themselves getting bigger, which can be a turn-off. If that sounds familiar, don’t go anywhere. We chatted with two experts who will explain exactly why that happens and what you can do to prevent it.

“As you demand more from your muscles with weight training, it develops microscopic tears in your muscle,” Joel Freeman, Beachbody Super Trainer, told POPSUGAR. “Then your muscle [is] going to regrow bigger. So with that, it’s going to be heavier.”

“Even though we know muscle weighs more than fat, we see the number creeping up and you definitely freak out.”

 This helps to explain why muscle has a greater density than fat, so if you compare the same volume of muscle and fat, muscle would likely weigh more because it takes up less space than an equal mass of fat. If you went from doing zero weightlifting to doing a few sessions a week, the scale will show an increase in weight, because even though your body is becoming leaner, you’re putting on extra muscle where fat used to be. “Even though we know muscle [is denser] than fat, we see the number creeping up and you definitely freak out,” Joel said. “Even my wife deals with it, and she’s been in fitness her whole life. She’s a former gymnast and lifts heavy. Acording to her BMI, she’s borderline overweight, but she is anything but — it’s muscle!”

Don’t let this discourage you! It’s all part of the process. As you build up all that muscle, you’re also revving up your metabolism, which will help you burn more fat in the long run.

“If you’re getting too big, it has nothing to do with your training in the gym. It’s what you eat.”

Magnus Lygdback, a celebrity trainer who has worked with Alicia Vikander, Gal Gadot, and Katy Perry, also chimed in on this topic. “If you’re getting too big, it has nothing to do with your training in the gym,” he told POPSUGAR. “It’s what you eat.”

It’s that simple. If you feel like your body is getting bigger, rather than leaner, as you’re lifting weights, Magnus insists this has nothing to do with your workouts. It’s all about your diet. Easier said than done, we know, because the bottom line is, you get hungrier when you do more strength training.

“It is really easy to be hungry,” Joel confirmed. “That’s how your body reacts when you’re strength training, so it really comes down to making sure that your macros are measured out. Today it’s so easy to measure your macros using apps.”

He recommends following the very simple formula of eating 30 percent protein, 40 percent carbs, and 30 percent healthy fats. This should keep everything balanced and help prevent any extreme weight gain.

“It is really easy to be hungry. That’s how your body reacts when you’re strength training.”

 “Food is a big part of life, and it should be enjoyed,” Magnus told POPSUGAR. “I hate the ‘cheat day.’ Seventeen out of 20 meals should be on point, and you should enjoy life three out of 20. So it’s up to you when you want to do those three meals out of 20, but that’s my philosophy.” And it seemed to work for Alicia, because she looks lean AF in the trailer for Tomb Raider.
To sum it all up, if you feel like you’re not getting leaner from strength training, don’t panic. You will inevitably see a little weight gain on the scale, but eventually you will start slimming down. And if you don’t, look closely at what you’re eating, because it’s so easy to overeat when you’re lifting weights. But sticking to your personal macros and following Magnus’s 17/20 rule will certainly get you to where you want to be.

 

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Healthy Byte: Running on Empty

Originally Posted HERE

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There are two types of exercisers in this world: those who must eat breakfastbefore a sweat sesh, and those that swear it’s better to exercise sans fuel. So who’s right?

To help clear the air, Kristin Speaker, Ph.D, researcher and weight loss coach at Anschutz Health and Wellness Center in Aurora, Colorado, weighed in on the topic. Here’s what you need to know.

Does Fasted Cardio Really Burn More Fat?
In short, yes. Studies have found that exercising in a fasted state can burn nearly 20 percent more fat when compared to sweating it out post-nosh. (Ready to shape up, pronto? Check out Women’s Health’s Ignite routine created by Next Fitness Star Nikki Metzger.)

“The fuel your body uses to burn energy is dependent on a host of factors, the first being whether or not you’ve just eaten,” says Speaker. “Your body likes to burn the fuel that you’ve eaten first. So if you don’t have any fuel because you didn’t eat (meaning you’re in a fasted state), then your body turns to what it has stored away and works to burn that.”

But it all depends on what kind of workout you’re doing. “In general, the easier the exercise, the more actual fat you’re going to burn during the workout,” she says. For example, if you go for a 30-minute walk and cover two miles at a slow, steady pace, then Speaker says you’ll torch approximately 200 calories. If you’ve been fasting, your body will likely burn body fat, because the rate of energy production (a.k.a. how hard you were working) was really low and fat was easily accessible.

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On the flip side, if you go for a tough run, then your body starts to burn carbs instead of just fat. “When you go higher in intensity, your body can’t use fat fast enough, so it burns some fat and some carbohydrates,” says Speaker.

That doesn’t mean slow and steady wins, though. Remember that your body only burns more fat during the actual workout when you slow your roll. Numerous studies have shown that high-intensity interval training stokes your metabolism and keeps burning fat long after your routine is done, so depending on how hard you worked, tough sessions may win out after you hit the showers.

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But What if You’ve Got No Energy?
It’s clear that busting out cardio before breakfast can be beneficial. But what if you feel like you don’t have enough energy to exercise before you’ve eaten? Well, that’s nonsense, according to Speaker. “You have plenty of energy in your muscle and fat stores to give your body what it needs to exercise,” she says. “Your liver provides glucose for your body, and you don’t really start tapping into that until you deplete the glycogen stores in your muscles. Depending on how fed you were the day before and how trained you are, you have about an hour-and-a-half to two hours before you even dip into your liver glucose.”

In other words, you’re good to do about an hour of cardio, max, while you’re fasted, says Speaker.

Of course, if you’re upping the intensity or going any longer than that, it’s important to start fueling, perhaps with energy chews or gels. But refueling post-workout is what’s really important, so your muscles can start repairing the tiny tears they endure during exercise, says Speaker. One cool upside: Fasting primes your body for the nutrients you’re about to give it. “You’ll better absorb protein, and your body is going to know right where to put it because you’ve used energy, creating space for new energy to go in,” she says. “So protein and carbohydrates will go back into the muscles to help them refuel, as opposed to going into fat stores.”

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When It’s an Issue to Sweat Before You Eat
If you’re generally in good health, there aren’t too many downsides to consider so long as you’re doing cardio (it’s a whole different ballgame for strength training), says Speaker. The main issue: Those on a low-carb diet, like Paleo diet followers, may struggle to bust out their best cardio workout because their livers don’t have a lot of fuel readily available, and it’s likely that they’re not fully recovering in between workouts because they’re not refueling their glycogen stores, she explains. But still, that’s not a serious health threat. “You’ll just hit a wall and your body will signal you to stop,” says Speaker.

Your appetite post-workout may be affected, too. One study found that when runners hit the treadmill for an hour without eating first, they were more hungry than those who chowed down ahead of exercise.

It All Comes Down to Personal Preference

Working out in a fasted state is a big mental game, says Speaker. “If someone believes they’re going to pass out if they haven’t eaten and they really think they have to get something down before they work out, then I’m going to suggest that they eat,” she says. “It’s not that they physically need the food—they psychologically do. And that’s just as valid.”

 

 

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