Tom Nikkola | VIGOR Training

Tennis elbow, or lateral epicondylitis, is a common condition affecting many people, regardless of whether they play tennis. It occurs when the tendons that attach your forearm muscles to your lateral epicondyle (the bony bump outside your elbow) become inflamed, resulting in pain and tenderness.American Academy of Orthopaedic Surgeons. (2013). Tennis Elbow (Lateral Epicondylitis). Retrieved from https://orthoinfo.aaos.org/en/diseases--conditions/tennis-elbow-lateral-epicondylitis/

Although tennis is a well-known cause of this condition, other common causes include repetitive movements or overuse of the forearm muscles in activities such as gardening, painting, playing musical instruments, manual labor, using a computer mouse, playing sports, and weight training.Mayo Clinic. (2018). Tennis Elbow. Retrieved from https://www.mayoclinic.org/diseases-conditions/tennis-elbow/symptoms-causes/syc-20351987 I developed tennis elbow in the winter of 2022, and even though many activities were painful, I didn't let it slow me down. Recovery from tennis elbow can be a slow process, but it doesn't mean you have to put your life on hold. In fact, you shouldn't.

In this article, we will explore ways to maintain exercise and activity while recovering, aiming to get you back to your regular routine as quickly and safely as possible.

Start with R.I.C.E.

One of the first steps in recovering from tennis elbow is to use the RICE method, which stands for Rest, Ice, Compression, and Elevation.Cleveland Clinic. (2018). RICE Therapy: How to Care for an Injury. Retrieved from https://my.clevelandclinic.org/health/articles/12051-rice-therapy Here's how each component can aid your recovery:

Rest: Give your injured arm a break from the activities that caused or aggravated the condition. This allows the inflammation to subside and prevents further damage to the tendons. However, resting the injured part of your arm does not mean you need to rest your entire body. You can still do various exercises on your injured arm and train the rest of your body as usual. I recommend using wrist straps so you can still handle heavier weights without putting unnecessary strain on the muscles causing tennis elbow. Resistance training is the ideal form of exercise to speed up injury recovery because you secrete recovery-supporting hormones after your workouts.

Ice: Applying ice to the affected area can help reduce inflammation and pain. Aim for 15-20 minutes of ice application every few hours during the first 48-72 hours after the injury.

Compression: Using an elastic bandage or a specialized tennis elbow strap can help provide support and reduce swelling. Ensure it's snug but not too tight, as excessive pressure could impede blood flow. I found that by using a tennis elbow compression strap, I could do many activities without nearly as much pain. The strap presses down on the muscles causing the pain, essentially relaxing them while the rest of the muscles in your arm complete the exercise or activity you want them to.

Elevation: Elevating the injured arm above heart level can help minimize swelling by promoting venous return.

If your symptoms persist or worsen despite following the RICE method, consult a healthcare professional for a proper evaluation and a personalized treatment plan. They may recommend physical therapy, medication, or other interventions as needed.American Academy of Orthopaedic Surgeons. (2013). Tennis Elbow (Lateral Epicondylitis). Retrieved from https://orthoinfo.aaos.org/en/diseases--conditions/tennis-elbow-lateral-epicondylitis/

I would also recommend looking for a Muscle Activation Techniques practitioner in your area, or at least a physical therapist (PT) who works with high-performing athletes. Many PTs go through the motions, having their patients do meaningless stretches and exercises. Physical Therapists who work with high-performing athletes have a different objective in mind.

A while back, my wife, Vanessa, asked me if I'd heard about this new weight loss drug called semaglutide. Neither one of us pay attention to celebrities, but she somehow came across some posts about it. I hadn't heard about it, and wondered if it was something special or another oily-stool-disaster-waiting-to-happen like orlistat. It turns out that semaglutide could be a great way to bolster the results of a good nutrition and exercise plan (like what I write about in The 3 Pillars of VIGOR).

Using semaglutide without eating a higher-protein diet and strength training regularly will undoubtedly lead to significant muscle loss and increase the likelihood you'll regain more body fat than before you started using it, if you ever stopped the medication. For those who remain on it long-term without eating a high-protein diet and strength training, they'll be more likely to develop osteoporosis and frailty, just like they would if they followed a long-term, calorie-restricted diet without proper nutrition and exercise.

With all that said, semaglutide appears to be a powerful tool to use with a high-protein diet and resistance training program. In my opinion, fitness centers that partner with weight loss or anti-aging clinics would be the perfect place to offer this therapy, as patients would be immersed in an environment that emphasizes the diet and exercise practices necessary to get the best results with the medication.

What is Semaglutide?

Semaglutide, a glucagon-like peptide-1 (GLP-1) receptor agonist, has been making waves in the world of weight loss and diabetes management. It is sold under the brand names Wegovy, Ozempic, and Rybelsus. Recently, several studies have demonstrated its potential in not only helping individuals with type 2 diabetes but also those who want to lose weight effectively.Jiahui Xu, Yanbin Chen, Qianqian Chen, Lingling Xu, Zhiqiang Wang, and Rongping Chen, "Long-term efficacy and safety of semaglutide for obesity: A systematic review and meta-analysis," Obesity Reviews, February 2023.

To fully appreciate semaglutide's potential for weight loss, it's essential to understand what GLP-1 is and how semaglutide interacts with it. GLP-1, or glucagon-like peptide-1, is a hormone produced in your gut that plays a vital role in regulating blood sugar levels and appetite.Drucker, D. J. (2018). Mechanisms of Action and Therapeutic Application of Glucagon-like Peptide-1. Cell metabolism, 27(4), 740–756. By mimicking the effects of GLP-1, semaglutide can help you better manage your weight and improve your overall health.

How GLP-1 Works

GLP-1 is released in response to food consumption and works in several ways to help maintain healthy blood sugar levels and control your appetite.Holst, J. J. (2007). The physiology of glucagon-like peptide 1. Physiological reviews, 87(4), 1409–1439. These functions include:

Stimulating insulin production: GLP-1 promotes the release of insulin, a hormone that helps lower blood sugar levels by allowing glucose to enter your cells.Nauck, M. A. (2016). Incretin therapies: highlighting common features and differences in the modes of action of glucagon-like peptide-1 receptor agonists and dipeptidyl peptidase-4 inhibitors. Diabetes, obesity & metabolism, 18(3), 203–216.

Suppressing glucagon secretion: Glucagon is a hormone that raises blood sugar levels by stimulating the release of stored glucose. GLP-1 helps to suppress glucagon secretion when it's not needed, preventing excessive glucose release.Ahrén, B. (2009). Glucagon-like peptide-1 receptor agonists for type 2 diabetes: a rational drug development. Journal of diabetes investigation, 1(1-2), 9–19.

Slowing gastric emptying: GLP-1 slows down the rate at which food moves through your stomach, allowing for better nutrient absorption and a prolonged feeling of fullness.Horowitz, M., Flint, A., Jones, K. L., Hindsberger, C., Rasmussen, M. F., Kapitza, C., Doran, S., Jax, T., & Zdravkovic, M. (2012).

Heartburn, the burning sensation in your chest caused by acid reflux, affects millions worldwide. While over-the-counter medications and prescription drugs may offer relief, many people look for natural home remedies, which leads them to wonder, “Do essential oils help with heartburn?”

In this article, I'll review what causes heartburn, how essential oils may help alleviate some symptoms, and how to prevent it.

Prevalence

In the United States alone, it is estimated that approximately 60 million adults experience heartburn at least once a month, with 15 million suffering daily.El-Serag, H. B., Sweet, S., Winchester, C. C., & Dent, J. (2014). Update on the epidemiology of gastro-oesophageal reflux disease: a systematic review. Gut, 63(6), 871-880. Men are more likely to experience heartburn and gastroesophageal reflux disease (GERD) than women, likely because of men's hormones, lifestyles, diets, and alcohol consumption.Nilsson, M., Johnsen, R., Ye, W., Hveem, K., & Lagergren, J. (2003). Obesity and estrogen as risk factors for gastroesophageal reflux symptoms. JAMA, 290(1), 66-72.

The prevalence of heartburn and GERD increases with age. One study found that GERD symptoms increased from 10.8% in individuals aged 18-24 to 21.8% in those aged 65-74.Locke, G. R., Talley, N. J., Fett, S. L., Zinsmeister, A. R., & Melton, L. J. (1997). Prevalence and clinical spectrum of gastroesophageal reflux: a population-based study in Olmsted County, Minnesota. Gastroenterology, 112(5), 1448-1456. This increase may be attributed to age-related changes in esophageal function and increased gastric acid secretion.

Causes

Heartburn occurs when stomach acid flows back into the esophagus, causing irritation and a burning sensation in the chest area. This condition, also known as acid reflux, can be triggered by obesity, smoking, certain medications, and consuming acidic, fatty, or spicy foods.Mayo Clinic. (2018). Heartburn. Retrieved from https://www.mayoclinic.org/diseases-conditions/heartburn/symptoms-causes/syc-20373223 Lifestyle habits like stress and lack of sleep can also contribute to heartburn episodes.

I want to highlight obesity and medications, as they're often overlooked or ignored as causal factors.

Obesity

Obesity is a significant risk factor for the development of heartburn and gastroesophageal reflux disease (GERD). Obesity leads to heartburn and GERD through:

Increased intra-abdominal pressure: Obesity, particularly central or abdominal obesity, increases intra-abdominal pressure. This increased pressure puts pressure on the stomach, which can cause the lower esophageal sphincter (LES) to weaken or open, allowing stomach acid to flow back into the esophagus, resulting in heartburn.Pandolfino, J. E., El-Serag, H. B., Zhang, Q., Shah, N., Ghosh, S. K., & Kahrilas, P. J. (2006). Obesity: a challenge to esophagogastric junction integrity. Gastroenterology, 130(3), 639-649.

Hormonal changes: Adipose tissue in obese individuals can cause hormonal changes, including the release of adipokines and cytokines, which have been linked to inflammation and impaired LES function.Hampel, H., Abraham, N. S., & El-Serag, H. B. (2005). Meta-analysis: obesity and the risk for gastroesophageal reflux disease and its complications. Annals of Internal Medicine, 143(3), 199-211.

Esophageal motility disorders: Obesity may also be associated with esophageal motility disorders, which can contribute to developing heartburn and GERD.El-Serag, H. B. (2008). Role of obesity in GORD-related disorders. Gut, 57(3), 281-284.

Medications

Several medications can contribute to heartburn by weakening the LES, irritating the esophageal lining, or slowing gastric emptying. Some common medications associated with heartburn include:

Nonsteroidal anti-inflammatory drugs (NSAIDs): NSAIDs, such as aspirin, ibuprofen, and naproxen, can irritate the esophageal lining and increase the risk of heartburn.Wolfe, M. M., Lichtenstein, D.

You've likely heard about the countless benefits of magnesium for overall health, but did you know it also plays a crucial role in sleep? As one of The 3 Pillars of VIGOR, getting sufficient quality sleep must be a nonnegotiable for anyone who wants to maintain good health. Unfortunately, many people struggle with sleep, with almost 10% of Americans taking sleep medication. One way to enhance sleep quality is by getting enough magnesium.

This guide explores the connection between magnesium and sleep, covers various magnesium supplements, and helps you find the best magnesium for sleep to optimize your rest.

Why Magnesium Matters for Sleep

Magnesium is a vital mineral involved in over 300 biochemical reactions in the body, including nerve and muscle function, maintaining a healthy immune system, and regulating blood pressure.de Baaij, J. H., Hoenderop, J. G., & Bindels, R. J. (2015). Magnesium in man: implications for health and disease. Physiological reviews, 95(1), 1-46.

One of the most significant roles magnesium plays is in sleep quality. Magnesium contributes to the production of melatonin, a hormone that regulates sleep-wake cycles, and supports the function of GABA, a neurotransmitter that promotes relaxation and sleep.Abbasi, B., Kimiagar, M., Sadeghniiat, K., Shirazi, M. M., Hedayati, M., & Rashidkhani, B. (2012). The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of research in medical sciences, 17(12), 1161.

Unfortunately, magnesium deficiency is quite common, with studies suggesting that up to 68% of adults in the United States do not meet the recommended daily intake.Moshfegh, A., Goldman, J., Ahuja, J., Rhodes, D., & LaComb, R. (2009). What We Eat in America, NHANES 2005-2006: Usual Nutrient Intakes from Food and Water Compared to 1997 Dietary Reference Intakes for Vitamin D, Calcium, Phosphorus, and Magnesium. US Department of Agriculture, Agricultural Research Service. A lack of magnesium can result in poor sleep quality, insomnia, and even restless leg syndrome.Hornyak, M., Haas, P., Veit, J., Gann, H., & Riemann, D. (2004). Magnesium therapy for periodic leg movements-related insomnia and restless legs syndrome: an open pilot study. Sleep, 27(5), 1040-1048.

Types of Magnesium Supplements

There are several types of magnesium supplements available, each with unique pros and cons:

Magnesium oxide: A common, low-cost option with a high magnesium content but low absorption rate.Lindberg, J. S., Zobitz, M. M., Poindexter, J. R., & Pak, C. Y. (1990). Magnesium bioavailability from magnesium citrate and magnesium oxide. Journal of the American College of Nutrition, 9(1), 48-55. Due to its poor bioavailability, magnesium oxide may not be the best choice for sleep improvement.

Magnesium citrate: More readily absorbed than magnesium oxide but may cause gastrointestinal side effects, such as diarrhea, in some individuals.Walker, A. F., Marakis, G., Christie, S., & Byng, M. (2003). Mg citrate found more bioavailable than other Mg preparations in a randomised, double-blind study. Magnesium research, 16(3), 183-191. Although it's more bioavailable than magnesium oxide, its potential side effects make it less suitable for sleep improvement.

Magnesium glycinate: A well-absorbed form that is gentle on the stomach and may improve sleep quality.Cao, Y., Zhen, S., Taylor, A. W., Appleton, S., Atlantis, E., & Shi, Z. (2018). Magnesium Intake and Sleep Disorder Symptoms: Findings from the Jiangsu Nutrition Study of Chinese Adults at Five-Year Follow-Up. Nutrients, 10(10), 1354. This chelated form of magnesium binds magnesium to the amino acid glycine, which has calming effects on the brain and nervous system, making it an excellent choice for sleep improvement.

Magnesium malate: Known for its energy-boosting properties, it may not be the best option for sleep.Uysal, N., Kizildag, S., Yuce, Z., Guvendi, G., Kandis, S.,

The other day, Vanessa mentioned that she read that wearing sunglasses can make you more likely to get a sunburn. I hadn't heard that before. Maybe you have. But, I wasn't surprised. It seems that we often end up with unexpected consequences of modifying how our bodies have functioned in nature for thousands and thousands of years. Ironically, I'm wearing blue-blocking glasses right now as I type on my computer since it's after dark and eye exposure to blue light at night compromises sleep. So, it didn't seem far-fetched at all that blocking sunlight from the eyes during the day could have negative effects either.

I investigated and found the currently available answers to the question: Do sunglasses make you more likely to get a sunburn? I also included some other information that might be helpful to understand. If nothing else, it should give you something to discuss while you lay by the pool, on a boat, or on the beach this summer.

The Science of Sun Exposure

You hardly hear of the health benefits of sun exposure anymore, but there are many. While it's true that excessive sun exposure can lead to sunburn, skin aging, and even skin cancer, we also need sun exposure for optimal health.Skin Cancer Foundation. (2021). Skin Cancer Facts & Statistics. Retrieved from https://www.skincancer.org/skin-cancer-information/skin-cancer-facts/ Sunlight plays a crucial role in our overall health, particularly in producing vitamin D, which supports bone health, immune function, and numerous other physiological processes.Holick, M. F. (2004). Sunlight and vitamin D for bone health and prevention of autoimmune diseases, cancers, and cardiovascular disease. The American Journal of Clinical Nutrition, 80(6), 1678S-1688S.

However, the interplay between sunlight and our eyes is more complex than you might think. Some researchers, such as Dr. Richard Weller from the University of Edinburgh, have hypothesized that not wearing sunglasses could enhance the skin's natural photoprotection mechanisms, resulting in potential health benefits.Weller, R. B. (2013). Sunlight Has Cardiovascular Benefits Independently of Vitamin D. Blood Purification, 35(1-3), 5-11.

The Role of Sunlight in Vitamin D Production

Sunlight, specifically UVB radiation, is most people's primary vitamin D source. When our skin is exposed to sunlight, a process occurs that converts a cholesterol-like substance called 7-dehydrocholesterol into vitamin D3 (cholecalciferol). This is then converted into its active form, calcitriol, in the liver and kidneys. Vitamin D is essential for calcium absorption, bone health, and proper immune system functioning, among other vital processes in the body.

Melanin Production in Response to UV Radiation

Melanin is a pigment produced by melanocytes in our skin. It serves several purposes, including protecting against UV radiation's harmful effects. When our skin is exposed to sunlight, melanocytes produce more melanin, which absorbs UV rays and helps prevent DNA damage, leading to a tanning effect.Mitra, D., Luo, X., Morgan, A., Wang, J., Hoang, M. P., Lo, J., Guerrero, C. R., Lennerz, J. K., Mihm, M. C., Wargo, J. A., Robinson, K. C., Devi, S. P., Vanover, J. C., D'Orazio, J. A., McMahon, M., Bosenberg, M. W., Haigis, K. M., Haber, D. A., Wang, Y., & Fisher, D. E. (2012). An ultraviolet-radiation-independent pathway to melanoma carcinogenesis in the red hair/fair skin background. Nature, 491(7424), 449-453.

Photoprotection and Its Potential Benefits

Photoprotection is the idea that our eyes may play a role in signaling our skin to produce melanin in response to sunlight. Although research in this area is still in its early stages, there is growing interest in understanding how our eyes and skin may be interconnected in their responses to sun exposure.Weller, R. B. (2013). Sunlight Has Cardiovascular Benefits Independently of Vitamin D. Blood Purification, 35(1-3), 5-11.

Dr.

How does crawling as a toddler affect reading as a child? For that matter, could your core strength also affect your ability to read as an adult? And what impact could your posture, which affects the engagement of your core, have on reading and focus in your day-to-day life?

I pondered each of these questions after our grandson heard from one of his classmates that the longer a child crawls, the better he or she will be at reading. I hadn't heard that before, but it sounded interesting to investigate. Could the muscles around your midsection impact the function of your mind? Here's what I discovered.

The correlation between physical fitness and cognitive function has long been a subject of interest in the scientific community.Chaddock, L., Erickson, K. I., Prakash, R. S., Kim, J. S., Voss, M. W., VanPatter, M., ... & Kramer, A. F. (2011). A neuroimaging investigation of the association between aerobic fitness, hippocampal volume, and memory performance in preadolescent children. Brain Research, 1358, 172-183. As our understanding of the human body and mind continues to grow, it becomes increasingly clear that the two are intricately linked and that improving our physical well-being can positively impact our intellectual capabilities.Tomporowski, P. D., Davis, C. L., Miller, P. H., & Naglieri, J. A. (2008). Exercise and children's intelligence, cognition, and academic achievement. Educational Psychology Review, 20(2), 111-131. One aspect of this relationship that is gaining attention is the connection between core strength and reading abilities.

What does "core strength" mean?

Core strength refers to the stability and strength of the muscles surrounding the spine, pelvis, and torso.Willardson, J. M. (2007). Core stability training: applications to sports conditioning programs. Journal of Strength and Conditioning Research, 21(3), 979-985. These muscles, which include the rectus abdominis, erector spinae, obliques, and the deep stabilizing muscles such as the transversus abdominis and multifidus, work in harmony to provide essential support for your body.Hibbs, A. E., Thompson, K. G., French, D., Wrigley, A., & Spears, I. (2008). Optimizing performance by improving core stability and core strength. Sports Medicine, 38(12), 995-1008. A strong core is vital to maintain balance and proper posture which reduces injury risk.Akuthota, V., & Nadler, S. F. (2004). Core strengthening. Archives of Physical Medicine and Rehabilitation, 85(3), S86-S92. Furthermore, core strength is crucial in virtually all daily activities, from sitting and standing to bending and lifting.

The core muscles are a central hub facilitating force transfer and movement between the upper and lower body.Kibler, W. B., Press, J., & Sciascia, A. (2006). The role of core stability in athletic function. Sports Medicine, 36(3), 189-198. To gain an appreciation for their importance, imagine yourself picking up a grocery bag from the floor with a midsection made of rubber. Or what about throwing a ball from overhead? It wouldn't be possible. Your core creates a stable connection between your ams and lower body, allowing you to move and lift and swing. A strong core can even amplify the force generated by your arms or legs. However, the benefits of core strength are not exclusive to athletes; individuals of all ages and fitness levels can experience improvements in daily activities and overall quality of life by focusing on core conditioning.

Beyond its stabilizing role, your core has a unique connection to your brain as well.

The Case for Crawling

Crawling is one of the most primal types of exercise we learn. The significance of crawling as a toddler has long been a topic of interest for developmental psychologists and educators. When a human (toddler or adult) crawls, they lift one hand off the floor while simultaneously lifting the knee on the opposite side of the body. This movement requires you to stabilize yourself with the muscles in your...

Alpha-pinene, a naturally occurring compound found in many plants and trees, has been capturing the attention of researchers and health enthusiasts alike for its remarkable health benefits. This organic compound, classified as a monoterpene, is an essential component of many essential oils used for centuries in traditional medicine and aromatherapy practices.Russo, E. B. (2011). Taming THC: potential cannabis synergy and phytocannabinoid-terpenoid entourage effects. British Journal of Pharmacology, 163(7), 1344-1364. https://doi.org/10.1111/j.1476-5381.2011.01238.x With the growing interest in holistic wellness, understanding the potential health benefits of alpha-pinene is more crucial than ever before.

Essential oils are concentrated plant extracts that harness the unique healing properties of their source plants. They have been used throughout history in various cultures for their therapeutic effects, fragrance, and even natural remedies.Bakkali, F., Averbeck, S., Averbeck, D., & Idaomar, M. (2008). Biological effects of essential oils – A review. Food and Chemical Toxicology, 46(2), 446-475. https://doi.org/10.1016/j.fct.2007.09.106 With its refreshing, pine-like scent, Alpha-pinene can be found in different essential oils such as pine, rosemary, eucalyptus, and frankincense.

In recent years, scientific studies have begun to explore the numerous health benefits of alpha-pinene and its potential applications in modern healthcare. As a result, this powerful compound has garnered increased interest for its potential to support respiratory health, cognitive function, and overall well-being.Salehi, B., Upadhyay, S., Erdogan Orhan, I., Kumar Jugran, A., LD Jayaweera, S., A Dias, D., ... & Sharopov, F. (2019). Therapeutic potential of alpha- and beta-pinene: A miracle gift of nature. Biomolecules, 9(11), 738. https://doi.org/10.3390/biom9110738 This article delves into the fascinating world of alpha-pinene, its connection to essential oils, and how it can positively impact your health.

Alpha-Pinene Characteristics

Alpha-pinene is an organic compound belonging to the terpenes class, naturally occurring hydrocarbons (compounds made only of hydrogen and carbon) in plants and trees.Buchbauer, G. (2010). Biological activities of essential oils: An update. In Bioactive volatile compounds from plants (pp. 269-298). American Chemical Society. https://doi.org/10.1021/bk-1993-0525.ch018 Terpenes are responsible for various plants' distinct aromas and flavors, including herbs, flowers, and fruits.

Alpha-pinene has a unique bicyclic molecular structure, with its carbon atoms arranged in two interconnected rings.Wang, X., & Zhang, H. (2014). Chemical composition and antifungal activity of the essential oil from leaves of Liquidambar formosana Hance. Chemistry & Biodiversity, 11(3), 390-395. https://doi.org/10.1002/cbdv.201300244 This structure gives it its distinctive pine-like aroma and lipophilic nature, enabling it to dissolve easily in fats and oils. Alpha-pinene's chemical properties also contribute to its various biological activities, such as its anti-inflammatory and antimicrobial effects.Rivas da Silva, A. C., Lopes, P. M., Barros de Azevedo, M. M., Costa, D. C., Alviano, C. S., & Alviano, D. S. (2012). Biological activities of α-pinene and β-pinene enantiomers. Molecules, 17(6), 6305-6316. https://doi.org/10.3390/molecules17066305

You'll find alpha-pinene in numerous plants and trees, including conifers, rosemary, eucalyptus, and sage.Noma, Y., & Asakawa, Y. (2010). Biotransformation of monoterpenoids by microorganisms, insects, and mammals. In Handbook of essential oils: Science, technology, and applications (pp. 585-736). CRC Press/Taylor & Francis Group. It is primarily responsible for the invigorating and refreshing scent associated with pine forests and the essential oils derived from these sources. As you'll see, alpha-pinene offers numerous health benefits as well.

Health Benefits

You could easily spend thousands of dollars on personal growth or self-help programs in hopes of improving yourself. Some programs are legit. Most aren’t. For those who are serious about personal growth, there isn’t a “system” out there, in my opinion, that rivals what you gain from following a good resistance training program. Doing so impacts almost every aspect of your life.

If you’d like to level up your game, here’s 19 ways following a good strength training program can also be an impactful method of self-development. 

Mental health: Strength training has been shown to help reduce symptoms of anxiety and depression, as well as improve cognitive function. The release of endorphins during exercise can contribute to an elevated mood, while the physical activity can also help with stress management.

Discipline and commitment: Sticking to a strength training routine requires dedication and commitment. Over time, as you see progress in your performance, you'll develop a stronger sense of discipline that can carry over into other areas of your life.

Goal setting: Strength training encourages you to set specific, measurable goals for yourself. This process of setting and achieving goals can foster a sense of accomplishment and boost self-esteem.

Patience and perseverance: Building strength takes time and consistent effort. By engaging in strength training, you learn the value of patience and perseverance, as well as the importance of pushing through challenging moments.

Resilience: Strength training can be physically and mentally challenging. By overcoming these challenges, you develop a greater sense of resilience that can help you tackle obstacles in other areas of your life.

Confidence: As you become stronger and fitter, your self-confidence is likely to increase. This confidence can have a positive impact on your relationships, career, and overall sense of self-worth.

Social connections: Participating in strength training can help you connect with others who share similar interests. These connections can lead to friendships, support networks, and a sense of belonging with other health-minded adults.

Mind-body connection: Strength training teaches you to be more aware of your body's movements and capabilities. Developing this mind-body connection can improve your overall physical and mental well-being.

Time management: Incorporating strength training into your routine requires efficient time management skills. By prioritizing your workouts, you can develop better time management habits that extend to other areas of your life.

Accountability: Strength training, like any form of exercise, requires a level of personal accountability. By taking responsibility for your progress and staying consistent with your workouts, you can develop a stronger sense of accountability that can be applied to other aspects of your life.

Mindfulness and focus: Strength training often requires concentration and focus, as proper form and technique are crucial for both effectiveness and safety. By practicing mindfulness during your workouts, you can develop greater mental focus and clarity.

Adaptability: Your body can adapt to the stresses placed upon it during strength training, and you may need to change or modify your workout routine over time to keep seeing results. Adapting and evolving with changing circumstances can be a valuable skill in personal growth and development.

Overcoming fear: For some individuals, strength training can be intimidating. You can learn to be more courageous and tackle challenges head-on by facing and overcoming these fears.

Self-discovery: As you progress in your strength training journey, you'll learn more about your body's capabilities, strengths, and limitations. This process of self-discovery can help you develop a greater understanding and appreciation for your body, as well as your potential for growth.

Empowerment: Strength training can be an empowering experien...

Over the years, I've noticed that people veer away from supplements with complicated-sounding names like nicotinamide riboside (NR). That could be what's kept people in the dark so much about this specific form of vitamin B3. I have to admit that I ignored it for a while, when research papers began emerging several years ago, as well. But the health and fitness benefits are too good to ignore, which is why I decided it was time to write a guide covering what it is, how you might benefit from using it, how much to use, and a few other details about NR. You'll quickly see how it could be helpful for you or someone you know.

What is Nicotinamide Riboside (NR)?

Nicotinamide Riboside (NR) is a naturally occurring form of vitamin B3. As a precursor to nicotinamide adenine dinucleotide (NAD+), a critical coenzyme found in all living cells, NR maintains cellular energy and supports various biological processes.Canto, C., Menzies, K. J., & Auwerx, J. (2015). NAD+ metabolism and the control of energy homeostasis: a balancing act between mitochondria and the nucleus. Cell metabolism, 22(1), 31-53. https://doi.org/10.1016/j.cmet.2015.05.023

NAD+ is essential for cellular metabolism, DNA repair, and proper functioning of the mitochondria, the "powerhouses of the cell." As we age, our NAD+ levels naturally decline, contributing to various age-related health issues.Verdin, E. (2015). NAD+ in aging, metabolism, and neurodegeneration. Science, 350(6265), 1208-1213. https://doi.org/10.1126/science.aac4854 Research suggests that supplementation with NR may help boost NAD+ levels and combat these effects, improving overall health and well-being.Rajman, L., Chwalek, K., & Sinclair, D. A. (2018). Therapeutic potential of NAD-boosting molecules: the in vivo evidence. Cell metabolism, 27(3), 529-547. https://doi.org/10.1016/j.cmet.2018.02.011

You get trace levels of NR from dietary sources, such as milk, yeast, and some vegetables, but to consume NR at therapeutic levels, you need to supplement with it. Unlike other forms of vitamin B3, such as niacin and nicotinamide, NR maintains a better safety profile and produces fewer side effects.Conze, D., Brenner, C., & Kruger, C. L. (2019). Safety and metabolism of long-term administration of NIAGEN (nicotinamide riboside chloride) in a randomized, double-blind, placebo-controlled clinical trial of healthy overweight adults. Scientific Reports, 9(1), 9772. https://doi.org/10.1038/s41598-019-46120-z

Fitness and Performance Benefits

NR supplementation can improve muscle function, increase endurance, and enhance cellular energy production, making it a valuable supplement, especially for aging athletes.

Improved Muscle Function

One of the key benefits of NR supplementation is its positive impact on muscle function. An animal study found that NR supplementation increased muscle strength and improved exercise capacity. This is believed to result from NR's role in boosting nicotinamide adenine dinucleotide (NAD+), a crucial coenzyme involved in various cellular processes, including energy metabolism and mitochondrial function.Trammell SA, Schmidt MS, Weidemann BJ, et al. Nicotinamide riboside is uniquely and orally bioavailable in mice and humans. Nat Commun. 2016;7:12948. doi: 10.1038/ncomms12948 By enhancing NAD+ levels, NR supplementation may help promote muscle health and function, making it a valuable addition to any fitness regimen.

Increased Endurance

NR supplementation increases endurance performance, too. Another animal study demonstrated that supplementation with NR increased endurance due to the activation of sirtuin 1 (SIRT1), a protein critical in regulating energy metabolism and mitochondrial biogenesis.Cantó, C., Houtkooper, R. H., Pirinen, E., Youn, D. Y., Oosterveer, M. H., Cen, Y., ... & Sauve, A. A. (2012). The NAD+ precursor nicotinamide riboside enhances oxidative metabolism and protects against high-fat diet-induced obesity. Cell Metabolism, 15(6), 838-847.

The following is the draft preface of Vigorous: 3 Foundational Habits of Exceptional Health, one of two books I plan to publish this year. This book should be available in the spring of 2023, with a second book, Sisu, becoming available in the summer.

Four glasses of water, three glasses of diet soda, two slices of turkey, and one slice of dry wheat toast filled my cafeteria tray. This was breakfast. I carried a brown bag to school for lunch. It included a sandwich, some vegetables, fruit, and a cookie. I ate the meat from the sandwich and the vegetables. Dinner was back at the cafeteria, where I ate a bit of lean protein, salad, and a slice of bread and drank lots of diet soda and water. The water and diet soda helped curb my hunger pangs. I tried to keep my calories as close to 600 per day as possible, although once per week, I allowed myself a cheat meal, usually on a Friday evening. I’d walk across the street from my dorm to a convenience store. After walking up and down each aisle, salivating at the thought of eating a Snickers bar, a pint of ice cream, or a frozen pizza, I inevitably settled on a loaf of bread and a bottle of salsa. After returning to my dorm room, I ate two salsa sandwiches. Then, I gave the rest of the loaf to someone else or tossed it in the trash.

I was 16 years old and lived on the Northern Michigan University campus with a small group of ski jumpers at the Olympic Training Center, and took my junior year classes at Marquette High School. Living on the NMU campus, we ate meals in the same cafeteria as the other college students living on campus.

When the school year began, I weighed 157 pounds. At 5’9”, I wasn’t fat. Not like I had been when I was a pre-teen. But I was still too heavy to be a competitive ski jumper. My coach had pulled me aside early in the school year to reinforce this reality. He said something like, “Tom, if you’re going to be serious about the sport, you need to lose weight. You’re just too heavy for your height.” He was right. At 5’9”, 157 pounds was too heavy. At the same height, a heavier ski jumper doesn’t fly as far as one with the same body type who weighs less. Back then, I often heard that anorexia was more common in ski jumping than in any other Olympic sport, including gymnastics. It got so bad that the International Ski Federation eventually made rules about the minimum weight a ski jumper had to weigh at any given height. If they weighed less, they’d be penalized by having to use shorter skis. Since the skis act as wings in flight, this would be a significant handicap for a jumper.

So, my coach, responsible for my success in the sport, was right to remind me I needed to lose weight, though he had no role in how I did that. I knew a little bit about calories, so I decided to eat as close to 600 calories per day as possible. By the time the ski jumping season began that winter, I’d dropped to 137 pounds. I had to cinch my 28” waist jeans with a belt to keep them from falling off. Somehow, while eating only 600 calories and training for two to three hours a day, which often involved miles of running, plyometrics, sprints, and gymnastics if we weren’t ski jumping, I maintained a GPA of around 3.8. Thinking back on it today, I understand why my mom was mortified the first time she saw my emaciated face at one of the ski jumping tournaments.

As for my ski jumping performance that season, it was…inconsistent. In some tournaments, I did well; in others, I was beyond disappointed. By the season’s end, I realized my ambition to be a world-class ski jumper was over. I knew I’d return home to Ely, Minnesota, for my senior year. And though I knew I’d ski jump the following year for one final season, I knew that after that, I’d hang up my gear and go on to college.

With my mind made up and two months left in the school year, I decided to try something new for my workouts. NMU had a very nice gym, and up to that point,