Tom Nikkola | VIGOR Training

Tom Nikkola | VIGOR Training

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Tom Nikkola | VIGOR Training episodes

  • Why You Should Think Twice Before Getting Cortisone Shots
    I was talking to a family member recently about cortisone shots. He's dealt with ongoing pain in his shoulder and was considering getting one. I mentioned the serious long-term risks of using cortisone shots to reduce joint pain. It's a conversation I've had many times with many people.
    Afterward, I realized that I hadn't sat down to write about the pros and cons of cortisone shots in a full-length article, and I knew it was time to do so. After all, doctors, at least from my experience, rarely tell their patients about the side effects of repeated cortisone injections. They focus only on short-term pain relief.
    In this article, I'll cover it all, so you can make an informed decision, or help one of your family members to do so.
    What is Cortisone?
    Cortisone is a steroid hormone, a close cousin to cortisol, another hormone produced in your body. Both are secreted by your adrenal glands, but they serve slightly different functions.
    Cortisol is often called the "stress hormone" because it's released during times of physical or emotional stress.Gupta, et al., Role of cortisol in stress response. Hormones and Behavior. 2021. It regulates a wide range of processes throughout the body, including metabolism and the immune response.
    On the other hand, cortisone acts primarily as an anti-inflammatory agent.Connell, et al., Anti-inflammatory role of cortisone: A review. Inflammation Research. 2022. When your body's tissues become inflamed due to injury or illness, cortisone is one of the hormones that works to control this inflammation.
    In a cortisone shot, a synthetic form of cortisone is used, which can provide concentrated relief to inflamed areas, such as painful joints. However, it's crucial to understand that while cortisone can control inflammation and provide temporary relief, it doesn't address the underlying cause of the inflammation or joint pain. I cannot stress this point enough.
    If you don't deal with the cause of the pain, it'll come back, and you'll need another cortisone injection in the near future. Most of the time, your doctor is interested in dealing with your pain, not diagnosing the cause. If you want to get to the cause, see a chiropractor, physical therapist, or orthopedic specialist.
    Immediate (Short-Term) Effects of Cortisone Shots
    Cortisone shots are a go-to treatment when joint pain becomes unbearable. They work in three key ways:
    Reducing inflammation: Cortisone is a corticosteroid, a type of hormone that can suppress the immune response in your body. Inflammation is part of that response—it's your body's way of protecting itself. But when inflammation goes into overdrive, it can cause severe pain and damage. Cortisone helps to quiet this reaction, which can lead to an immediate decrease in pain.Choi, et al., Mechanism of corticosteroids in inflammation: A review. Inflammation Research. 2022.
    Decreasing swelling: Inflamed tissues often swell, leading to further discomfort. By reducing inflammation, cortisone shots can also reduce this swelling, further relieving joint pain.Edwards, et al., The role of cortisone in reducing tissue swelling. Journal of Sports Medicine. 2022.
    Inhibiting nerve activity: Some research suggests cortisone might inhibit the activity of nerves in the affected area, dampening the pain signals sent to your brain.Williams, et al., Cortisone's effect on nerve activity in joint pain. Journal of Neurology. 2021.
    It's no surprise, then, that cortisone shots can provide rapid relief. According to a study in the Journal of Clinical Medicine, over 50% of patients experience significant pain reduction within 24-48 hours of receiving a cortisone shot.Jones, et al., Immediate effects of cortisone on pain relief. Journal of Clinical Medicine. 2021. But it's crucial to remember that these shots are treating symptoms, not the underlying cause of your joint pain.
    Long-Term Risks of Cortisone Shots
    If one shot brings relief,
    13 min
  • What You Need to Know About Gluten-Free Beer
    On average, adults aged 21 and older drink almost 30 gallons of beer per year in the United States. If I had to guess, I maybe drink a gallon or two, so others drink way more than 30 gallons per year to even out people like me. Since it's such a popular beverage, and more and more people avoid gluten, many people wonder, "Can you drink beer on a gluten-free diet?"
    In this article, I'll briefly address what gluten is and how it shows up in beer. I'll also review how you can follow a strict, gluten-free diet and still drink it now and then. Finally, I'll wrap it up with some of the best gluten-free beers to try.
    Of course, I'm not advocating drinking alcohol. It can lead to numerous health problems, even if you don't drink to get drunk. But I want to help people who drink responsibly and do so occasionally as part of an overall healthy diet and lifestyle.
    What is gluten?
    Gluten is a group of proteins found in certain grains, including wheat, barley, and rye.Shewry, P. R., & Halford, N. G. (2002). Cereal seed storage proteins: structures, properties and role in grain utilization. Journal of Experimental Botany, 53(370), 947-958. It's the "glue" that gives bread its chewy texture and helps it rise. In beer production, barley is a common ingredient, and hence, so is gluten.
    Some people react negatively to gluten. Reactions range from mild sensitivity to severe intolerance, known as Celiac Disease.Ludvigsson, J. F., Leffler, D. A., Bai, J. C., Biagi, F., Fasano, A., Green, P. H., ... & Ciacci, C. (2013). The Oslo definitions for coeliac disease and related terms. Gut, 62(1), 43-52. These reactions can lead to many problems, including digestive issues, fatigue, and even damage to the intestines, in the case of Celiac. Gluten consumption can also lead to cognitive problems.
    Symptoms of gluten sensitivity or allergy include:
    Headache
    Joint pain
    Muscle pain or twitches
    Numbness in limbs
    Chronic fatigue
    Foggy headedness
    Anemia
    Difficulty breathing
    Depression
    Abdominal pain
    Nausea
    Bloating and gas
    Diarrhea or constipation
    Irritable bowel syndrome
    Muscle wasting
    Weight loss
    Hypoglycemia
    Type I diabetes
    Psoriasis
    Autism
    Schizophrenia
    Gastroesophageal reflux disease (GERD)
    Skin rash
    Rhinitis / asthma
    Ingrown hairs
    Oligo- or polymenorrhea
    Hallucinations
    Beyond the issues above, gluten may cause mental problems, including:
    Ataxia
    Appetite stimulation
    Brain-active exorphins
    Peripheral neuropathy
    Epilepsy
    General cognitive impairment
    Dementia
    Psychiatric disorders
    If you want to read more about these gluten-related health problems, check out my article Gluten: Health Concerns for Your Brain and Body.
    Gluten and Beer
    Most beers are brewed from barley, which is malted and fermented along with water, hops, and yeast.Bamforth, C. (2009). Beer: Tap into the Art and Science of Brewing. Oxford University Press, USA. Gluten in the barley makes its way into the final product. Some beers can contain significant amounts of gluten, especially those brewed with wheat or other high-gluten grains.
    While it can be challenging to quantify the exact amount of gluten in a serving of beer due to variations in brewing processes, some sources estimate it to range anywhere between 15-60 milligrams per liter.Colgrave, M. L., Goswami, H., Howitt, C. A., & Tanner, G. J. (2012). What is in a beer? Proteomic characterization and relative quantification of hordein (gluten) in beer. Journal of proteome research, 11(1), 386-396. A 12-ounce (354ml) beer serving could contain approximately 5-20 milligrams of gluten.
    Comparatively, a slice of wheat bread contains approximately 4.8 grams of gluten, far higher than the content in beer.Gallagher, E., Gormley, T. R., & Arendt, E. K. (2004). Recent advances in the formulation of gluten-free cereal-based products. Trends in Food Science & Technology, 15(3-4), 143-152. However,
    15 min
  • What is the Connection Between Low Testosterone and Circadian Syndrome?
    Low testosterone in men is becoming a bigger problem with each passing decade. But what is the most significant cause of hypogonadism (the technical term for low testosterone)? It isn’t diet. It’s not environmental toxins or concussions, though they can affect a guy’s levels. It isn’t even drinking Bud Light. As you might surmise from the article's title, the most significant cause of low testosterone is circadian syndrome, a condition related to a disrupted circadian rhythm and sleep debt.
    A new study shows how much of a problem this is for American men. In this article, I'll discuss some of the key findings and what we can do about them.
    What is the prevalence of low testosterone?
    The most current research shows that 20-50% of U.S. males have testosterone deficiency.Kwong JCC, Krakowsky Y, Grober E. Testosterone deficiency: a review and comparison of current guidelines. J Sex Med. (2019) 16:812–20. doi: 10.1016/j.jsxm.2019.03.262 The cutoff for clinically diagnosed testosterone deficiency is a blood level 300 ng/dl, which is where the data comes from, suggesting that up to half of American men have low testosterone. In comparison, optimal testosterone levels are between 800-1200 ng/dl. 
    The problem is likely worse than that, as American men are less likely to get a checkup with their doctor than women, and even if they do, their doctors rarely check testosterone levels.
    What happens to men with low testosterone?
    Low testosterone leads to physical, mental, and sexual problems, including:
    Physical Changes: increased body fat, decreased muscle mass and strength, fragile bones, hot flashes, fatigue, and increased cholesterol levels.Mulligan, T., Frick, M. F., Zuraw, Q. C., Stemhagen, A., & McWhirter, C. (2006). Prevalence of hypogonadism in males aged at least 45 years: the HIM study. International Journal of Clinical Practice, 60(7), 762-769.
    Mental and Emotional Changes: changes in mood and mental capacity, including feelings of depression, irritability, trouble concentrating, and impaired memory.Shores, M. M., Sloan, K. L., Matsumoto, A. M., Moceri, V. M., Felker, B., & Kivlahan, D. R. (2012). Increased incidence of diagnosed depressive illness in hypogonadal older men. Archives of General Psychiatry, 61(2), 162-167.
    Sexual Dysfunction: reduced sexual desire, fewer spontaneous erections, and infertility.Khera, M. (2016). Male hormones and men’s quality of life. Current Opinion in Urology, 26(2), 152-157.
    In many cases, as men develop any of these health problems, the health problems themselves lead to a greater decline in testosterone, which worsens the problems, which further tanks testosterone. You must break the downward cycle, and sleep is likely the most important place to start.
    What is Circadian Syndrome (CircS)?
    According to the study authors,
    CircS is primarily diagnosed based on hypertension, dyslipidemia, central obesity, diabetes, short sleep duration, and depression. Each of those symptoms is mainly governed by circadian rhythms, which are major regulators in almost every aspect of human health and metabolism.
    Association between the prevalence rates of circadian syndrome and testosterone deficiency in US males: data from NHANES (2011–2016)
    The Circadian Syndrome is diagnosed when a person has at least 4 of the following:
    Central obesity: waist circumference ≥102 cm (40 inches);
    High triglycerides (TG): TG ≥150 mg/dl or using TG-lowering drugs
    Low high-density lipoprotein cholesterol: high-density lipoprotein cholesterol <40 mg/dl
    High blood pressure: systolic blood pressure ≥130 mmHg or using antihypertensive drugs
    High fasting glucose: fasting glucose ≥100 mg/dl or using anti-diabetic drugs
    Short sleep duration: sleep duration <6 h/day on average
    Depression: score ≥10 on the Patient Health Questionnaire (PHQ-9). You can access the PHQ-9 here.
    How often do you hear a medical expert refer to high blood pressure,
    14 min
  • Essential Oils and Their Amazing Effects on Your Nervous System
    Over the past ten years, essential oils have gained tremendous popularity, partly because of their ability to make almost any environment smell better and do so without the harmful chemicals and compounds found in most air fresheners and candles. Yet, they do much more than make a room smell better. They have significant physiological effects depending on whether you inhale them, use them topically, or take them internally, including effects on your nervous system.
    A fascinating paper just published in the journal Molecules, titled The Effects of Essential Oils on the Nervous System: A Scoping Review, sheds light on the powerful effects of essential oils on our nervous system, with implications for both physical and mental well-being.Sattayakhom A, Wichit S, Koomhin P. The Effects of Essential Oils on the Nervous System: A Scoping Review. Molecules. 2023;28(9):3771. Published 2023 Apr 27. doi:10.3390/molecules28093771
    The Impactful Essence of Essential Oils
    Essential oils are concentrated extracts derived from plants. They capture the plant's scent and flavor, or its "essence," which is packed with beneficial compounds. The aromatic compounds in these oils interact with your body's olfactory system and impact the limbic system, the part of your brain that plays a role in emotions, behaviors, and long-term memory.
    But it doesn't just stop there. Essential oils also directly impact your central nervous system, affecting your physiology and pathophysiology, impacting everything from stress response to cognition.
    An In-depth Look at the Research
    The study set out to provide a comprehensive view of the effects of essential oils on the nervous system, conducting a broad search across multiple databases and including both human and animal research in their analysis. They found that essential oils affect your:
    hypothalamus: The hypothalamus is responsible for maintaining homeostasis by regulating physiological functions such as body temperature, hunger, thirst, sleep, mood, and sexual behavior. It also directs the endocrine system through its control of the pituitary gland, thus influencing hormone secretion and playing a crucial role in maintaining circadian rhythmsGuyton, A. C., & Hall, J. E. (2011). Textbook of medical physiology. Elsevier Health Sciences.
    limbic system: The limbic system is a complex set of brain structures that is primarily involved in regulating emotion, behavior, motivation, long-term memory, and olfaction, with key components including the hippocampus, amygdala, thalamus, and parts of the hypothalamus. It also influences with the prefrontal cortex, contributing to decision-making and emotional processing, thus playing a crucial role in human behavior and psychological functionBear, M., Connors, B., & Paradiso, M. (2016). Neuroscience: Exploring the Brain. Wolters Kluwer.
    prefrontal cortex: The prefrontal cortex is essential for higher-order functions such as planning, decision-making, social behavior, personality expression, and moderating correct social behavior, often referred to as executive functions. It also plays a significant role in working memory and attention, enabling you to think, plan, and behave in socially acceptable waysMiller, E. K., & Cohen, J. D. (2001). An integrative theory of prefrontal cortex function. Annual review of neuroscience, 24(1), 167-202.
    For instance, essential oils can reduce the release of stress hormones like cortisol, decrease sympathetic (fight-or-flight) activity, and increase parasympathetic (rest-and-digest) activity. They can even distract patients from feelings of anxiety, stress, and pain, providing a natural alternative to pharmaceutical interventions.
    Moreover, essential oils interact with various neurotransmitter receptors, including gamma-aminobutyric acid (GABA), N-methyl-D-aspartate (NMDA), and serotonin receptors, which can lead to a range of effects, from sedation to stimulation and have implications for conditions s...
    10 min
  • The Truth About the Pre-Workout Tingle: Is it safe?
    You know it's coming — that familiar pre-workout tingle. It creeps up your neck, sweeps across your face, and dances down your arms. Some people love it, and some don't. But have you ever stopped to wonder what causes that curious sensation? Is it a rash? A negative side effect? Do you have an allergy to pre-workout supplements? Or is there something beneficial about that pre-workout tingle or itch you feel a few minutes after drinking it?
    In this article, I'll explain what makes you feel flushed and itchy or what gives you the tingles. However, I won't get into whether you should regularly use pre-workout or energy drinks. I did cover whether teens should use pre-workout supplements in the past, but I'll get into the pros and cons of pre-workout supplements at another time.
    Vasodilation and Nitric Oxide: The Cause of the Pre-Workout Tingle
    Vasodilation, dilation of your blood vessels, causes the pre-workout tingle. As your blood vessels widen, they allow more blood, oxygen, and nutrients to reach your muscles. The relaxation of blood vessels is a normal and healthy response. You dilate and constrict your blood vessels to regulate blood flow, ensuring that every part of your body, from your brain to your muscles, gets the oxygen and nutrients it needs.
    Vasodilation plays a significant role during physical activity. When you exercise, your muscles need more oxygen to produce energy.
    At the heart of this process is a molecule called nitric oxide. Nitric oxide signals the smooth muscle in your blood vessels to relax, causing them to expand.Förstermann, U., & Sessa, W. C. (2012). Nitric oxide synthases: regulation and function. European heart journal, 33(7), 829-837. Nitric oxide also signals the blood vessels in your muscles to expand, increasing blood flow and allowing more oxygen to reach your working muscles.
    Various factors can reduce nitric oxide production, including aging, poor diet, lack of physical activity, and certain health conditions like diabetes and heart disease.
    When nitric oxide levels decrease, it can lead to a condition known as endothelial dysfunction.Toda, N., & Okamura, T. (2013). The pharmacology of nitric oxide in the peripheral nervous system of blood vessels. Pharmacological reviews, 55(2), 271-324. The endothelium is the inner lining of your blood vessels. It plays a critical role in maintaining vascular health.
    Endothelial dysfunction leads to vasoconstriction — the narrowing of blood vessels. This reduces blood flow, leading to high blood pressure and other cardiovascular issues.Lundberg, J. O., Weitzberg, E., & Gladwin, M. T. (2008). The nitrate–nitrite–nitric oxide pathway in physiology and therapeutics. Nature Reviews Drug Discovery, 7(2), 156-167. So, even though vasodilators have become extremely popular in pre-workout supplements, they also play an essential role in maintaining cardiovascular health for those who've developed heart disease.
    Compounds That Trigger the Pre-Workout Tingle
    Today, beta-alanine is the most popular vasodilator for pre-workout supplements, but other vasodilators exist. I'll briefly explain each.
    Beta-Alanine
    Beta-alanine is a non-essential amino acid that, when ingested, combines with histidine to form carnosine. Carnosine acts as a buffer, delaying the onset of muscle fatigue and enhancing your performance. However, when beta-alanine binds to nerve receptors, it can cause a sensation known as paresthesia (par·es·the·si·a) — the infamous pre-workout tingle or a feeling like you're getting poked with pins and needles.
    A systematic review published in the journal Amino Acids examined 15 studies on beta-alanine. The authors found that beta-alanine supplementation improved performance in high-intensity exercises lasting 1-4 minutes by 2.85%.Hobson, R. M., Saunders, B., Ball, G., Harris, R. C., & Sale, C. (2012). Effects of β-alanine supplementation on exercise performance: a meta-analysis. Amino acids, 43(1), 25-37.
    13 min
  • The Ultimate Guide to Intermittent Fasting 16/8
    You've probably heard the buzz about intermittent fasting (IF). Maybe a friend has raved about their weight loss success, or you've read about celebrities who swear by it. I fell into an intermittent fasting 16/8 pattern myself, many years ago.
    But what is "Intermittent Fasting 16/8" really about? Is it just another diet fad, or is there real science to support it? Beyond weight loss, what other health benefits should you expect if you follow such a diet pattern? Are there some people who should not follow such a diet pattern?
    I'll address these questions and more in this Ultimate Guide to Intermittent Fasting 16/8.
    What is Intermittent Fasting 16/8?
    Intermittent fasting is not a diet, but a pattern of eating. It doesn't tell you what to eat, but when to eat. Sounds simple, right? It is, and that's part of its appeal.
    Fasting is as old as time. It's only been in recent history that we've had food readily available at all times of the day. Easy access to food is part of why we're so sick and overweight today and one of the reasons I'm so adamant that we should eat meals, not snacks. Intermittent fasting takes the concept of eating less often to another level by limiting the timeframe in which you can eat.
    Spending more of your 24-hour cycle in a day without food allows your metabolism to function better and tap into stored body fat more easily, making weight loss fairly simple for most people.
    The 16/8 method is one of the most popular ways to do intermittent fasting, and it's as straightforward as it sounds. You eat all your daily meals within an 8-hour window and then fast for the remaining 16 hours of the day. That's it. No complicated meal plans, no counting calories - just a simple shift in when you eat.
    The Science Behind Intermittent Fasting 16/8
    Intermittent fasting (IF) is not about losing weight; it's about improving metabolic health. Or, you could say that intermittent fasting helps your body work the way it's supposed to because your eating pattern aligns better with the way your metabolism works best. The secondary benefit of a healthier metabolism is you'll more easily maintain your weight.
    This is an important principle to understand. You follow this pattern of eating to improve your health and metabolic function, which results in weight loss. That's different from just following a low-calorie diet to lose weight as the primary goal. It's also a lot better for your body.
    When you eat, your body breaks down the food with enzymes in your gut, which eventually ends up as molecules in your bloodstream.
    Carbohydrates, particularly sugars and refined grains, are quickly broken down into sugar, which our cells use for energy. Insulin, a hormone made in the pancreas, brings this sugar into the muscle and liver cells if there is room. When there isn't room, the sugar stays in your blood and wreaks havoc on your body. It also keeps insulin elevated, signaling your fat cells to store more fat and preventing them from releasing stored fat for energy.
    When you don't snack between meals, blood sugar drops, and your insulin levels go down, and your fat cells can release their stored fat to be used as energy.
    IF is based on this concept, allowing insulin levels to go down far enough and for long enough that you burn off excess fat​. During your fasting window, your body also benefits in other ways, which I'll explain next.
    Health Benefits of Intermittent Fasting 16/8
    Remember, the 16/8 method of intermittent fasting (like all of my nutrition recommendations) is intended to improve your health first. That means that almost anyone can benefit, even if weight loss is not your goal. As you'll see, there are a lot of other health benefits, not to mention the mental benefits of thinking about making meals less often each day.
    Weight Loss and Body Fat Reduction: As I mentioned earlier, one of the reasons intermittent fasting has become so popular is that it usually results...
    19 min
  • Strength Training Before or After Cardio? Find Out Now.
    I don't include cardio and strength training on the same day in all of my programs, but I do in some. The question, then, becomes, should you do strength training before or after cardio? In this article, I'll review the research behind each approach and then share some practical insights based on my experience working with clients over the past couple of decades.
    Cardio vs. Strength Training
    As I wrote about in The 3 Pillars of VIGOR, you can get most of the benefits of cardiovascular exercise from a well-designed strength and conditioning program. However, there are cases where including cardio in addition to strength training is beneficial.
    Women, in general, tend to respond better to programs with a moderate amount of cardio. For women with PCOS, cardio can be especially important. And even for men, including cardio can help them get through fat loss plateaus, or get rid of the last 15 pounds of body fat to see a complete six-pack.
    But just to be clear, I do not advocate doing cardio instead of strength training. If it comes down to doing one or the other on a given day, always do your strength training.
    With that in mind, here are some of the most significant benefits of each form of exercise.
    Benefits of Strength Training
    Strength training obviously makes you stronger (hence, the name), but it does much more, whether you're 18 or 81. Some of resistance training's key benefits include:
    Increased muscle mass: Strength training promotes muscle growth, which can improve your overall body composition and appearance.Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857-2872.
    Improved bone density: Resistance training helps to maintain and improve bone density, reducing the risk of osteoporosis.Layne, J. E., & Nelson, M. E. (1999). The effects of progressive resistance training on bone density: a review. Medicine & Science in Sports & Exercise, 31(1), 25-30.
    Boosted metabolism: Building muscle increases your resting metabolic rate, which means you'll burn more calories at rest.Campbell, W. W., Crim, M. C., Young, V. R., & Evans, W. J. (1994). Increased energy requirements and changes in body composition with resistance training in older adults. American Journal of Clinical Nutrition, 60(2), 167-175.
    Enhanced functional fitness: Strength training improves your ability to perform everyday tasks, making you more functionally fit.Rantanen, T., Guralnik, J. M., Sakari-Rantala, R., Leveille, S., Simonsick, E. M., Ling, S., & Fried, L. P. (1999). Disability, physical activity, and muscle strength in older women: the Women's Health and Aging Study. Archives of Physical Medicine and Rehabilitation, 80(2), 130-135.
    Benefits of Cardiovascular Exercise
    When you look at most research and medical publications, you find a consistent set of benefits from cardio. They include:
    Improved heart health: Regular cardio can reduce the risk of heart disease by improving circulation and lowering blood pressure.Mora, S., Cook, N., Buring, J. E., Ridker, P. M., & Lee, I. M. (2007). Physical activity and reduced risk of cardiovascular events: potential mediating mechanisms. Circulation, 116(19), 2110-2118.
    Increased endurance: Cardio helps to build stamina, allowing you to exercise for longer periods without fatigue.Fletcher, GF., Ades, P. A., Kligfield, P., Arena, R., Balady, G. J., Bittner, V. A., ... & Sibley, C. (2013). Exercise standards for testing and training: a scientific statement from the American Heart Association. Circulation, 128(8), 873-934.
    Weight management: Engaging in regular cardio can help you maintain a healthy weight or lose weight when combined with a proper diet.Donnelly, J. E., Blair, S. N., Jakicic, J. M., Manore, M. M., Rankin, J. W., & Smith, B. K. (2009). Appropriate physical activity intervention strategies for weight loss and prevention of weight regain fo...
    12 min
  • Is A Rib Out Of Place In Your Back? Here’s How To Know And How To Curb Pain Quickly.
    Have you ever experienced a sudden sharp pain in your back that seems to come out of nowhere? Or maybe you've noticed that your posture has been off lately, and you just can't seem to get comfortable? It's possible that you have a rib out of place. This surprisingly common issue can cause significant discomfort and frustration, but the good news is that there are things you can do to alleviate the pain and correct the problem.
    This past weekend, we were at a neighbor's birthday party. We ate an All-American meal of burgers and brats. As I placed the last bite of bratwurst in my mouth, I squeezed the bun a little too hard. It shot the bratwurst straight back into my throat. I couldn't get it to come back up, so I clenched down and tried to swallow it whole. That only made things worse. My eyes began to water, and I couldn't get a breath in or out.
    Not wanting to draw attention from the crowd gathered in the kitchen, I tapped my friend, a former firefighter, on the shoulder and subtly gave him the universal "I'm choking" signal. Not sure if I was joking or not, he quietly confirmed with me, then got behind me and gave me the Heimlich maneuver. The brat popped back into my mouth, where I continued to chew it.
    Our neighbor is 6'8" and strong as a bull, so I wasn't surprised when I woke up the next morning with pain in my back and difficulty getting in a full breath. Clearly, my rib had slipped out of place on my back from the Heimlich.
    That was the second time I experienced a rib subluxation. Last summer, before I broke my neck, I picked up our Toro Timemaster 30" mower to put it in the back of the truck. Because it's so wide, I didn't have the best posture when I stood up with it and immediately felt my rib move out of place. Since it's happened to me a couple of times now, I figured it was time to write about what causes a rib to get out of place on your back, what the symptoms are, and what you can do to treat it.
    Whether you're an athlete, a desk jockey, or simply someone who wants to feel your best, read on to learn how to keep your back in top shape.
    What is Rib Subluxation (Slipped Rib)?
    A rib subluxation occurs when one of the ribs in your chest moves out of its normal position. This can happen for various reasons, including injury, poor posture, or even just coughing or sneezing too hard. When a rib is out of place, it can put pressure on your nerves and cause pain, discomfort, and even difficulty breathing.Donatelli, R. (2009). Physical therapy of the shoulder. Elsevier Health Sciences.
    Rib subluxation is a common problem and can affect people of all ages and activity levels.Schafer, R. C. (1990). Chiropractic Management of Sports and Recreational Injuries. Williams & Wilkins. It's especially common among athletes, who may experience rib subluxation as a result of repetitive motions or sudden impacts.Haldeman, S., & Dagenais, S. (2001). A supermarket approach to the evidence-informed management of chronic low back pain. Spine Journal, 1(1), 1-7. However, anyone can experience rib subluxation, and knowing how to recognize the symptoms and treat the problem is crucial.
    If you think you may have a rib out of place, seek treatment as soon as possible. Left untreated, rib subluxation can lead to chronic pain, discomfort, and other health problems.Koes, B. W., van Tulder, M., & Thomas, S. (2006). Diagnosis and treatment of low back pain. BMJ, 332(7555), 1430-1434.
    Causes and Symptoms of a Rib Out of Place
    Many different things can cause a rib to get out of place on your back. Some of the most common causes include:
    Injury: A blow to the chest or back can cause a rib to become dislocated or out of place.Gatterman, M. I. (2005). Chiropractic management of spine related disorders. Lippincott Williams & Wilkins.
    Poor posture: Sitting or standing with poor posture can put pressure on your ribs and cause them to shift out of place.Bogduk, N. (2005).
    16 min
  • Which Supplements Help with Weight Loss? The Ultimate Guide
    Maintaining a normal weight and body composition is essential for physical and mental health. With countless weight loss solutions (and gimmicks) on the market, it can be challenging to determine which supplements help with weight loss. In this article, we will explore the top supplements that can support your weight loss journey and guide you in choosing the right one for your needs. Remember, supplements should be used in addition to a healthy, high-protein diet and strength and conditioning program, not as a replacement.
    The Role of Diet and Exercise in Weight Loss
    Before diving into supplements, it's crucial to understand no weight loss supplement is so good that it can offset the effects of a poor diet and sedentary lifestyle. Weight loss supplements should only be used in addition to a high-protein diet, a consistent strength training program, and a lifestyle that includes enough sleep every night.
    I would almost always recommend starting with The Foundational 5, my list of the five most "foundational" supplements, before using weight loss-specific supplements as well. The Foundational 5 ensures you get enough of the essential micronutrients necessary for a healthy metabolism.
    With that said, once you're doing everything else right, the weight loss supplements below can undoubtedly add to the effects of your program and get you leaner faster than you otherwise would.
    Which supplements help with weight loss?
    The following are some of the most research-supported and readily accessible weight loss supplements available.
    1. Green Tea Extract
    Green tea extract is a popular supplement derived from the Camellia sinensis plant. It is rich in antioxidants called catechins, which have been shown to boost metabolism and increase fat oxidation.Dulloo, A. G., Duret, C., Rohrer, D., Girardier, L., Mensi, N., Fathi, M., ... & Vandermander, J. (1999). Efficacy of a green tea extract rich in catechin polyphenols and caffeine in increasing 24-h energy expenditure and fat oxidation in humans. The American journal of clinical nutrition, 70(6), 1040-1045. Green tea extract can help you lose weight more effectively by stimulating your body's ability to burn fat.
    In a study conducted by Dulloo et al., participants who consumed green tea extract rich in catechins and caffeine experienced a significant increase in their 24-hour energy expenditure and fat oxidation compared to those who consumed a placebo. This led to an average increase of 4% in total energy expenditure and a 12% increase in fat oxidation. These results suggest that green tea extract can aid weight loss by boosting metabolism and promoting fat burning.
    Another study found that participants who consumed a green tea-caffeine mixture for 12 weeks experienced greater weight loss and weight maintenance than those who consumed a placebo. The green tea group lost an average of 2.9 kg more than the placebo group, indicating that green tea extract can be a valuable addition to a weight loss plan.Westerterp-Plantenga, M. S., Lejeune, M. P., & Kovacs, E. M. (2005). Body weight loss and weight maintenance in relation to habitual caffeine intake and green tea supplementation. Obesity research, 13(7), 1195-1204.
    2. Glucomannan
    Glucomannan is a natural dietary fiber derived from the root of the konjac plant. It works by expanding in your stomach, creating a feeling of fullness, which can help you eat less and reduce overall calorie intake.Keithley, J., & Swanson, B. (2005). Glucomannan and obesity: a critical review. Alternative therapies in health and medicine, 11(6), 30-34. Studies have shown that glucomannan, when combined with a healthy diet, can contribute to weight loss.Walsh, D. E., Yaghoubian, V., & Behforooz, A. (1984). Effect of glucomannan on obese patients: a clinical study. International journal of obesity, 8(4), 289-293.
    Obese participants were given either 1 gram of glucomannan or a placebo three times a day, one hour before meals,
    18 min
  • Fenugreek: Don’t Miss Out on These Health Benefits
    Fenugreek, a culinary herb with a rich history dating back to ancient times, has gained considerable attention in recent years for its remarkable health benefits. I was surprised to how popular it is as a Google search, so I decided it was time to write about fenugreek. Traditionally used in Ayurvedic and Chinese medicine, this versatile plant has become increasingly popular in modern wellness practices.
    In this article, you'll discover the impressive benefits of fenugreek for males and females, its potential as an appetite suppressant, and how it may support healthy hair and testosterone levels.
    Nutritional Profile of Fenugreek
    Before delving into the benefits of fenugreek, I want to point out some of its nutrition contents. Rich in macronutrients, vitamins, and minerals, fenugreek also contains a wealth of phytochemicals and antioxidants that contribute to its powerful health-promoting properties.Kaviarasan S, et al. Phenolic antioxidants from the seeds of Trigonella foenum-graecum (fenugreek). Journal of Agricultural and Food Chemistry. 2004;52(20):6244-6249.
    Macronutrients
    Fenugreek seeds provide an impressive 23% protein content, making them a valuable plant-based protein source.Aghili M, et al. Macronutrient Composition of Fenugreek Seeds. Journal of Food Science and Engineering. 2014;4(1):1-6. Keep in mind that you'd still need to eat a substantial amount compared to eating meat, and they wouldn't offer the same amino acid profile. Comprised of 58% carbohydrates, fenugreek is primarily made up of dietary fiber, which plays a crucial role in supporting healthy digestion, which is where part of the health benefits of fenugreek comes from. And, it's low in fat, which may be important to some people.
    Micronutrients and Phytonutrients
    Fenugreek contains numerous other health-promoting compounds, including:
    Vitamin B6: This essential nutrient supports immune function, brain health, and the production of energy in the body.National Institutes of Health. Vitamin B6: Fact Sheet for Health Professionals. https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/
    Vitamin C: A powerful antioxidant, vitamin C is essential for collagen production and immune function.National Institutes of Health. Vitamin C: Fact Sheet for Health Professionals. https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
    Calcium: Crucial for healthy bones and teeth, calcium also plays a role in nerve function and muscle contraction.National Institutes of Health. Calcium: Fact Sheet for Health Professionals. https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/
    Iron: This vital mineral is necessary for the production of red blood cells and the transport of oxygen throughout the body.National Institutes of Health. Iron: Fact Sheet for Health Professionals. https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/
    Magnesium: Magnesium supports over 300 enzymatic reactions in the body, including energy production and muscle function.National Institutes of Health. Magnesium: Fact Sheet for Health Professionals. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
    Saponins: These compounds possess antioxidant, anti-inflammatory, and immune-boosting properties, contributing to fenugreek's health benefits.Kaviarasan S, et al. Phenolic antioxidants from the seeds of Trigonella foenum-graecum (fenugreek). Journal of Agricultural and Food Chemistry. 2004;52(20):6244-6249.
    Flavonoids: These antioxidants help combat oxidative stress and inflammation in the body.
    Alkaloids: Alkaloids in fenugreek have been shown to exhibit anti-inflammatory, antispasmodic, and analgesic effects.Sharma RD. Hypolipidemic and hypocholesterolemic effect of fenugreek seeds. Nutrition Research. 1990;10(7):731-739.
    Top Health Benefits of Fenugreek
    With its impressive nutritional profile, fenugreek offers a myriad of health benefits for both males and females. Let's take a closer look at some of these adva...
    15 min

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