💬 “Diet soda is worse than regular soda.”

• Myth: Artificial sweeteners are more harmful than sugar.
• Reality: While not necessarily healthy, diet sodas are generally less harmful than sugary sodas in terms of calorie and sugar content. However, concerns remain about long-term effects of artificial sweeteners on gut health and appetite regulation. 

🍷 “Red wine is good for your heart because of resveratrol.”

• Myth: A glass of red wine a day is heart-healthy.
• Reality: Resveratrol has shown benefits in lab studies, but the amount in wine is too small to have a significant effect. The risks of alcohol often outweigh the benefits.

🥚 “Eggs raise your cholesterol and are bad for your heart.”
 

• Myth: Dietary cholesterol = blood cholesterol.
• Reality: For most people, moderate egg consumption does not significantly impact blood cholesterol or heart disease risk.

🥛 “You need milk for strong bones.”
 

• Myth: Only dairy provides enough calcium.
• Reality: While dairy is a good source, many other foods (leafy greens, fortified plant milks, tofu) and lifestyle factors (like weight-bearing exercise) contribute to bone health.

💧 “You must drink 8 glasses of water a day.”
 

• Myth: Everyone needs exactly 64 oz of water daily.
• Reality: Hydration needs vary by individual, activity level, and climate. Thirst is usually a good guide.

🌿 “Natural products are always safer and better.”
 

• Myth: “Natural” means healthy.
• Reality: Many natural substances (e.g., arsenic, cyanide) are toxic. “Natural” is not a regulated term and doesn’t guarantee safety or efficacy.

🥗 “Detox diets cleanse your body.”
 

• Myth: Juices, teas, or fasts remove toxins.
• Reality: Your liver and kidneys already detox your body efficiently. Most detox products are unnecessary and sometimes harmful.

🧬 “You can boost your metabolism with certain foods or supplements.”
 

• Myth: Spicy foods, green tea, or pills can significantly increase metabolism.
• Reality: While some foods have a minor thermogenic effect, sustainable metabolism changes come from muscle mass and physical activity.

🥩 “High-protein diets damage your kidneys.”
 

• Myth: Protein is harmful to kidney function.
• Reality: In healthy individuals, high-protein diets are generally safe. The concern mainly applies to those with pre-existing kidney disease.

🛌 “You can catch up on sleep over the weekend.”
 

• Myth: Sleeping in on weekends reverses sleep debt.
• Reality: While it may help temporarily, chronic sleep deprivation can’t be fully undone with weekend recovery sleep. 

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From Kevin Durant to Tyrese Haliburton, Jayson Tatum, and Damian Lillard — elite athletes are going down with devastating tendon tears. But why now? What’s changed? And what can be done to prevent these injuries?

Let’s break it down.

Why Do Tendons Get Injured? 

1. Mechanical Overload

2. Tendinopathy and Degeneration

3. Aging and Reduced Blood Flow

4. Biomechanical Imbalances

5. Systemic Risk Factors

6. Sudden Load Increases

What the Science Says About Tendon Protection

1. Eccentric Strength Training

2. Progressive Load Management

3. Cross-Training and Movement Variety

4. Adequate Recovery and Sleep

5. Nutrition for Tendon Health

6. Footwear and Biomechanics

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You’ve probably heard of drugs like Ozempic, Wegovy, and Mounjaro. These medications have become household names, not just for managing diabetes, but for their profound impact on weight loss and metabolic health.

In this episode, we’ll unpack the mechanism of action, explore the evolution of these drugs, discuss their long-term safety and efficacy, and take a deep dive into how they affect body composition. We’ll also talk about compound formulations, new innovations, and the broader health implications of these therapies.

Understanding the science of burning calories is essential for anyone looking to manage their weight, improve their fitness, or simply lead a healthier lifestyle. Calories are units of energy that our bodies use to perform various functions, from basic metabolic processes to physical activities. In this newsletter, we will explore the different components that contribute to calorie burning, including 

1. Basal Metabolic Rate (BMR)
2. Thermic Effect of Food (TEF)
3. Exercise Activity Thermogenesis (EAT),
4. Non-Exercise Activity Thermogenesis (NEAT)

By optimizing these components through a balanced diet, regular exercise, and an active lifestyle, you can effectively manage your weight and improve your overall health. Remember that individual differences play a significant role in calorie burning, so it's essential to tailor your approach to your unique needs and goals.

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Your spine is a marvel of engineering—33 bones, 100+ joints, and a complex network of muscles and nerves. But it wasn’t built for a sedentary life.

In this episode of The Back Story, we explore:

• Why spinal aging starts in your 30s—and how disc degeneration, muscle loss, and poor posture accelerate it
• The real culprits behind back pain: not just biology, but lifestyle
• 7 science-backed strategies to keep your spine strong, mobile, and pain-free—from micro-movements and posterior chain training to anti-inflammatory nutrition and regenerative medicine
• A 10-minute daily routine to nourish your spine and restore function
• The mind-body-spine connection and how stress rewires your pain pathways
• Why core strength is misunderstood—and what really builds spinal stability

Singh Snapshot: Degeneration is common. Disability is not. Movement is medicine—and your spine is the backbone of your future.

 Tune in, move smart, and future-proof your spine.

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In this episode of, we dive deep into the science and promise of Platelet-Rich Plasma (PRP) therapy—a regenerative treatment that’s turning heads in orthopedics, sports medicine, and aesthetics. 

Whether you're a clinician, athlete, or just curious about cutting-edge healing techniques, this conversation breaks down how PRP works, what the latest research says, and who might benefit most. 

We also tackle common myths, discuss real-world outcomes, and explore the future of biologic therapies. Tune in to discover how your own blood might hold the key to faster recovery and long-term wellness.

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What Is Morning Stiffness, Anyway?

Morning stiffness is that tight, achy, or creaky feeling in your joints and muscles when you first wake up. It’s most noticeable in the back, neck, hips, knees, and fingers. The stiffness usually eases within 30 minutes—but in some conditions, it can last hours.

 Pro Tips for Waking Up Without Stiffness

•  Stretch in bed before you get up—ankle pumps, knee-to-chest, cat-cow
•  Hydrate before your coffee
•  Walk for 5 minutes before sitting down in the morning
•  Try evening yoga (lowers inflammation and improves sleep posture)
•  Use contrast showers (alternating hot/cold water) to improve circulation

Singh Snapshot: Don’t Just Live With It

Morning stiffness might feel like a part of aging or stress, but it’s not something you have to accept. Whether it’s optimizing your anti-inflammatory routine, upgrading your sleep setup, or seeking help for an underlying condition, there is a path to feeling better when the sun comes up.

 Final Takeaways

• Morning stiffness is a multi-factorial biomechanical and biochemical phenomenon.
• It’s not just about age or arthritis—everyone can benefit from optimizing mobility.
• Incorporating a simple 5–10 minute morning routine can drastically reduce stiffness, improve energy, and boost mental clarity.

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 If you’ve been feeling overwhelmed, stressed, or disconnected, this episode is for you. So, take a deep breath, and let’s begin this journey together.

 Understanding Spirituality Beyond Religion

The Power of Acceptance

Cultivating Self-Awareness

The Role of Community Connection

Integrating Spiritual Practices into Daily Life

The journey to mental well-being isn’t about perfection; it’s about progress. Spirituality is not about adopting new beliefs—it’s about reconnecting with yourself. When you embrace self-awareness, acceptance, and community, you open doors to a more meaningful and peaceful life.

As we close today’s episode, I encourage you to take one small step toward integrating spirituality into your daily life. Whether it’s a deep breath, a moment of gratitude, or reaching out to someone in need—every action matters.

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So, after breaking it all down, what’s the verdict? Is one of these substances definitively worse than the other?

• Alcohol has greater short- and long-term health risks, including addiction, organ damage, and cancer.
• Cannabis has fewer physiological harms but can affect mental health and cognitive function.
• Cannabis has legitimate medical applications, whereas alcohol does not.
• Social and legal acceptance of alcohol far outweighs that of cannabis, despite scientific evidence suggesting that cannabis is less harmful.

At the end of the day, moderation is key. 

Neither substance is entirely risk-free, and individual reactions vary. If you or someone you know is struggling with substance use, seeking professional guidance is always the best course of action.

The reality is if you're really worried about your health you probably wouldn't use either of these substances

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Let’s be clear: Cardio is NOT bad. It has benefits. But if your goal is to live longer, move better, and stay independent, strength training should be your priority.

Here’s why:

Cardio Alone: 🚴‍♂️
❌ Burns muscle along with fat
❌ Does little for bone density
❌ Minimal impact on metabolism after the workout

Resistance Training: 💪
✅ Builds and preserves muscle
✅ Strengthens bones and joints
✅ Boosts metabolism for hours after exercise
✅ Enhances heart, brain, and hormonal health

For the longest, healthiest life possible, resistance training should be the foundation of any fitness routine. Pairing it with light cardio (such as walking) provides the best of both worlds, ensuring both heart health and muscular longevity.

If you want to live longer, stay stronger, and age gracefully, lift weights, stay consistent, and prioritize resistance training—your future self will thank you.

 🚀 Start today. Stay consistent. Lift weights. And give your future self the greatest gift—health, strength, and vitality.

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In this episode, we dive into the world of osteoporosis, a condition that silently weakens bones and increases the risk of fractures. We’ll explore how osteoporosis is diagnosed, including the role of bone density tests, risk factors to watch for, and the importance of early detection. Then, we’ll break down the latest treatment options, from lifestyle modifications and dietary strategies to medications that can help strengthen bones. Whether you’re concerned about your bone health or supporting someone who is, this episode will arm you with the knowledge to take proactive steps toward healthier, stronger bones. 

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