View source for User:Conservative/Sports, exercise and diet

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[[File:CIF San Diego Championship 2007.jpg|thumbnail|right|301px|"Do you not know that those who run in a race all run, but only one receives the prize? Run in such a way that you may win. Everyone who competes in the games exercises self-control in all things. They then do it to receive a perishable wreath, but we an imperishable. Therefore I run in such a way, as not without aim; I box in such a way, as not beating the air; but I discipline my body and make it my slave, so that, after I have preached to others, I myself will not be disqualified." - The Apostle Paul, 1 Corinthians 9:24-27]]
== Prevention ==

"A substantial proportion of poor health in populations is preventable. Previous work from the Global Burden of Diseases, Injuries, and Risk Factors Study1 suggests that nearly half of all health burden in the USA is attributable to a list of 84 modifiable risk factors." - ''Lancet'', 2020 [https://www.thelancet.com/journals/lanpub/article/PIIS2468-2667(20)30204-8/fulltext]

See also: [https://www.conservapedia.com/User:Conservative/Sports,_exercise_and_diet#Exercise_-_benefits Benefits of exercise]

== Healthy diet ==

=== Protein ===

===== Lentils =====

*Lentils. "If you are looking for a balanced carb-protein food to replenish after your workout, lentils are the perfect option. They are easy to make, high in fiber, and adds tons of nutritional punch to any high-carb dish."[https://www.lentils.org/5-smart-snacks-to-eat-after-your-workout/]

*"Surprising as it may be, lentils contain 18 grams of protein per cup. Cited by Men's Fitness as a top muscle-building food, lentils are also an easy way to get your carb fix with nearly 40 grams of protein per cup."

'''Combining lentils with other foods to create a complete protein: ''' "Grains, such as rice, oats, wheat, rye and corn, can act as complementary proteins for legumes such as lentils. Complementary proteins only need to be eaten in the same day, not necessarily at the same meal, in order to get their benefits."[https://www.weekand.com/healthy-living/article/foods-mixed-lentils-provide-complete-source-amino-acids-18010394.php] 0.4 cup of lentils (76g) and 1.9 tablespoons of sesame seeds (18g) make a complete amino acids profile.[https://www.soupersage.com/complete-protein-pairings/lentils] A ratio of 0.4 cup of lentils (73g) and 0.5 ounce of chia seeds (15g) creates a complete protein profile.[https://www.soupersage.com/complete-protein-pairings/lentils] A ratio of 0.3 cup of lentils (66g) and 7.5 teaspoons of poppy seeds (21g) creates a complete protein profile.[https://www.soupersage.com/complete-protein-pairings/lentils] A ratio of 0.5 cup of lentils (99g) and 0.9 tablespoon of brazil nut (8g) creates a complete protein profile.[https://www.soupersage.com/complete-protein-pairings/lentils]  0.3 cup of lentils (51g) and 0.4 cup of cornmeal (47g) make a complete amino acids profile.[https://www.soupersage.com/complete-protein-pairings/lentils] 

*[https://www.cookinglight.com/cooking-101/different-types-lentils Not All Lentils Are Created Equal—Which Variety Is Right for You?]

*[https://www.healthline.com/nutrition/lentils Lentils: Nutrition, Benefits and How to Cook Them]

====== Cooking lentils ======

*[https://downshiftology.com/recipes/how-to-cook-lentils/ How to cook lentils]

====== Cooking complete protein of quinoa ======

Some recipes call for as high as a 2:1 water to grain ratio, while others go as low as 1 1/2:1. In my experience, the sweet spot for light, fluffy quinoa is right in the middle. I use 1 3/4 cups water for every cup of quinoa.[https://www.loveandlemons.com/quinoa/]  Bring to a boil, then lower heat and simmer, uncovered, until quinoa is tender and a white "tail" appears around each grain, about 15 minutes.[https://www.wholefoodsmarket.com/recipes/how-cook-quinoa]

====== Chickpeas ======

Chickpeas aren't a complete protein because they don't provide adequate amounts of the nine essential amino acids. To make them a complete protein, eat them with wheat, oats or rice. Chickpeas are also a source of folate, fiber, iron and phosphorus. See: [https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/chickpeas-for-healthy-eating#:~:text=However%2C%20chickpeas%20aren't%20a,%2C%20fiber%2C%20iron%20and%20phosphorus Chickpeas for year-round healthy eating], Mayo Clinic. A weight-loss study shows that people who consumed chickpeas regularly were 53% more likely to fit within a lower body mass index. Compared to those who didn't consume chickpeas, they also had a lower waist circumference. Another research study found that consuming chickpeas every day increased weight loss by 25% (See: [https://www.healthifyme.com/blog/chickpeas-nutrition-benefits/#:~:text=A%20weight%2Dloss%20study%20shows,increased%20weight%20loss%20by%2025%25. Chickpeas Benefits – Nutrition, Weight Loss & Recipes]).

===== Other post workout foods =====

*quinoa

*brown rice

*basmati rice in its whole-grain form
    
*nuts

*Whole wheat bread 

*Sweet potatoes[https://www.yeshealth.com/best-pre-post-workout-snacks/]

*beans

*Fish

=== Pescatarian diet ===

*[https://www.verywellfit.com/pescatarian-diet-4174528 What Is a Pescatarian Diet?]

*[https://www.sbs.com.au/food/article/2018/06/07/so-you-want-be-pescetarian-it-healthier-lifestyle So you want to be pescetarian. But is it a healthier lifestyle?]

*[https://www.bbcgoodfood.com/howto/guide/what-pescatarian-diet#:~:text=Some%20pescatarians%20do%20not%20consume,phosphorus%2C%20vitamin%20B12%20and%20zinc. What is a pescatarian diet?], BBC

*[https://draxe.com/nutrition/pescatarian/ Pescatarian Diet: Pros, Cons and Things to Know]

*[https://healthisking.life/pescetarian-diet-pros-and-cons/ Pescetarian Diet Pros and Cons – My Personal Experience]

==== Getting enough B12 vitamin ====

B12: Sardines, salmon, eggs, fortified cereal, fortified nondairy milk

==== Getting enough iron ====

Iron: Sardines, mackerel, haddock, spinach, legumes (lentils, beans, chick peas, peas), pumpkin seeds, and quinoa. 

*[https://www.webmd.com/diet/iron-rich-foods# Iron rich foods], WebMD
*[https://www.redcrossblood.org/donate-blood/blood-donation-process/before-during-after/iron-blood-donation/iron-rich-foods.html Iron rich foods], American Red Cross
==== Getting enough protein ====

*The National Academy of Medicine recommends that adults get a minimum of 0.8 grams of protein for every kilogram of body weight per day, or just over 7 grams for every 20 pounds of body weight.[https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/]

*[https://chanapdavis.medium.com/a-simple-way-to-get-enough-protein-be45e12b6ee0 How To Get Enough Protein]

*[https://pescetarian.kitchen/faqs/get-enough-protein-diet/ HOW DO I GET ENOUGH PROTEIN IN MY DIET WITHOUT MEAT?], Pescatarian Kitchen website

*[https://8fit.com/nutrition/healthy-high-protein-foods-for-standard-pescatarian-and-plant-based-diets/ Healthy High-Protein Foods for Standard, Pescatarian and Plant-Based Diets]

*[https://delishably.com/special-diets/Best_High_Protein_Foods_for_Vegetarians High-Protein Foods for Vegetarians, Pescetarians, and Vegans]

*[https://healthyeating.sfgate.com/add-protein-senior-persons-diet-2866.html The Best Source of Protein for Pescetarians]

*[https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/ Protein], Harvard School of Medicine

*[https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096 How much protein do you need every day?], Harvard Medical School

*[https://www.healthline.com/health/food-nutrition/19-high-protein-vegetables#2.-Lentils 19 High-Protein Vegetables and How to Eat More of Them]

'''Sedentary:'''  

The DRI (Dietary Reference Intake) is 0.36 grams of protein per pound (0.8 grams per kg) of body weight.

This amounts to:

56 grams per day for the average sedentary man
46 grams per day for the average sedentary woman.

'''Gaining muscle mass:''' It’s important to eat enough protein if you want to gain and/or maintain muscle. Most studies suggest that 0.7–1 gram per pound (1.6–2.2 grams per kg) of lean mass are sufficient.[https://www.healthline.com/nutrition/how-much-protein-per-day]

National and international dietary guidelines have traditionally recommend that adults need no more than 0.8-0.9 grams per kilogram body weight per day of protein.  That’s equivalent to about 56 grams for men and 46 grams for women daily.  However, a number of recent reviews, including a position stand by the American College of Sports Medicine, scrutinize the use of current dietary recommendations for protein among active individuals, such as athletes.  There is general consensus that protein needs of active individuals are higher than those of sedentary persons.  Intake of 1.2-1.4 grams per kilogram of body weight for endurance athletes (e.g. runners) and 1.2-1.7 grams per kilogram of body weight for power athletes (i.e. weight lifters) has been suggested as an appropriate requirement for active individuals.  That’s equivalent to approximately 84-119 grams for men and 66-94 grams for women daily.[https://drtaylorwallace.com/protein-requirements-athletes/]  

14.1g per 1 uncooked cup of quinoa.[https://fdc.nal.usda.gov/fdc-app.html#/food-details/168874/nutrients] 

6g per ounce of cooked Atlantic salmon.

=== Boosting immune system and immune system boosting foods ===

*[https://www.newsmax.com/health/health-news/immune-system-inflammation-food-covid/2021/08/06/id/1031367/ 8 Delicious Ways to Boost Your Immune System]

=== Vegetarian diet ===

*[https://www.youtube.com/watch?v=rOMWBeD8hns Christian doctor at Cleveland Clinic on the benefits of a vegetarian diet]

*[https://en.wikipedia.org/wiki/The_China_Study The China Study]

*[https://en.wikipedia.org/wiki/China%E2%80%93Cornell%E2%80%93Oxford_Project China–Cornell–Oxford Project]

*[https://www.wellandgood.com/china-study-cheat-sheet-10-things-you-need-to-know/ The Ultimate Summary of the China Study: Here’s What You Need to Know]

==== Raw food diet ====

*[https://www.amazon.com/80-10-Diet/dp/1893831248/ref=as_li_ss_tl?ie=UTF8&qid=1544172567&sr=8-1&keywords=80/10/10+diet+book&linkCode=ll1&tag=greethic-20&linkId=f92006995faab785c55a4e057bff877e&language=en_US The 80/10/10 Diet]

==== Vegetarian diet issues ====

===== Eating diet to get you complete proteins =====
 
*[https://www.hsph.harvard.edu/nutritionsource/food-features/quinoa/#:~:text=Unlike%20some%20plant%20proteins%2C%20quinoa,intolerance%20such%20as%20celiac%20disease. Quinoa], Harvard School of Public Health, "Unlike some plant proteins, quinoa is a complete protein, meaning that it contains all nine essential amino acids that our bodies cannot make on their own."

*[https://www.everydayhealth.com/healthy-recipes/easy-ways-to-get-protein.aspx#:~:text=%E2%80%9CBeans%20contain%20isoleucine%20and%20lysine,eaten%20at%20the%20same%20time.%E2%80%9D Easy Ways to Get Protein - Complete proteins], Rice/beans and couscous/lentils

*[https://healthyeating.sfgate.com/foods-mixed-lentils-provide-complete-source-amino-acids-1195.html What Foods Mixed With Lentils Provide a Complete Source of Amino Acids?], Grains, such as rice, oats, wheat, rye and corn, can act as complementary proteins for legumes such as lentils. Another option for complementary proteins for legumes such as lentils is nuts or seeds.

*[https://www.soupersage.com/complete-protein-pairings/lentils 16 Complete Protein Pairings with Lentils]

*[https://health.clevelandclinic.org/do-i-need-to-worry-about-eating-complete-proteins/ Do I Need to Worry About Eating ‘Complete’ Proteins?], Cleveland Clinic

=== Nutrient dense foods ===

*[http://www.cdc.gov/pcd/issues/2014/13_0390.htm Defining Powerhouse Fruits and Vegetables: A Nutrient Density Approach] by Jennifer Di Noia, PhD, CDC website

*[https://www.drfuhrman.com/library/andi-food-scores.aspx ANDI (Aggregate Nutrient Density Index of foods]

*[http://articles.mercola.com/sites/articles/archive/2015/09/07/nutritional-value-beats-calorie-count.aspx Top 7 Nutrient-Dense Foods That Make Calorie Counting Obsolete] (kale, watercress, sprouted seeeds like sunflower seeds, Wild-caught Alaskan salmon, garlic, Organic pastured egg yolks)

*[http://www.sunwarrior.com/news/15-nutrient-dense-foods-to-eat-more-often/ 15 Nutrient Dense Foods to Eat More Often] (almonds, avocados, Quinoa, chia seeds, broccoli, berries, cabbage, kiwis)

*[http://blog.radiantlifecatalog.com/truth-about-nutrient-dense-foods The Truth About Nutrient Dense Foods That Nobody Wants to Hear]

Dr. Fuhrman:

*[https://www.drfuhrman.com/library/article17.aspx Nutrient Density]

=== Unhealthy foods ===

*[[Consumption of ultra-processed foods and health risks]]

==== Processed sugar ====

*[https://www.youtube.com/watch?v=b2taSMx6394 Sweet Death: How Sugar Is Making Us Sick | ENDEVR Documentary]

*[https://www.youtube.com/playlist?list=PLbjmSS6LZDGoyxZy_gLZub5iUd18IOZLk Sugar is unhealthy and ways to remove it from your diet]

== Cholesterol levels and food/exercise ==

*[http://nutrition.stanford.edu/projects/plant_based.html Stanford - A better dietary method for lowering HDL than merely a low fat diet]
*[http://www.webmd.com/cholesterol-management/finding-the-ideal-cholesterol-ratio Finding the Ideal Cholesterol Ratio]
*[http://www.aarp.org/health/healthy-living/info-09-2012/foods-that-help-lower-cholesterol-slideshow.html#slide1 8 Foods that lower cholestrol]
*[https://www.webmd.com/cholesterol-management/features/11-tips-to-cut-your-cholesterol-fast 11 Tips to Cut Your Cholesterol Fast]
*[https://www.everydayhealth.com/columns/jared-bunch-rhythm-of-life/nuts-that-cut-your-heart-disease-risk/ 4 Nuts That Cut Your Heart Disease Risk]

Exercise: 

*[https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3906547/ Differential Effects of Aerobic Exercise, Resistance Training and Combined Exercise Modalities on Cholesterol and the Lipid Profile: Review, Synthesis and Recommendations], Sports Medicine, 2014
*[https://www.webmd.com/cholesterol-management/weight-training-cholesterol Weight Training and Cholesterol], WebMD
*[https://dmsjournal.biomedcentral.com/articles/10.1186/1758-5996-2-31 Low and moderate, rather than high intensity strength exercise induces benefit regarding plasma lipid profile], Diabetology & Metabolic Syndrome, 2010 (small study)

'''HDL (Optimal HDL = 55 - 70 mg/dL)[https://www.centralathlete.com/blog/9-biomarkers-to-track-if-you-want-to-live-well-and-prosper] :''' 

"HDL-to-total cholesterol ratio, according to a study published in the American Diabetes Association's peer-reviewed journal, Diabetes Care. This ratio is used by physicians to assess overall cardiovascular risk and can provide more information than just one value alone. A desirable ratio is anything below 5:1, but a ratio of 3.5:1 indicates very minimal cardiovascular risk."[https://www.eatthis.com/foods-raise-good-hdl-cholesterol/]

*[https://www.medicalnewstoday.com/articles/318598 9 ways to increase your HDL cholesterol levels]
*[http://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/hdl-cholesterol/art-20046388 HDL cholesterol: How to boost your 'good' cholesterol]
*[http://www.fitnessblender.com/v/article-detail/How-to-Raise-HDL-Cholesterol-Naturally-Foods-to-Increase-HDL/9e/ Foods to increase HDL]
*[http://www.sparkpeople.com/resource/slideshow.asp?show=50 5 Foods That Raise Your HDL] 
*[http://www.ncbi.nlm.nih.gov/pmc/articles/PMC404101/?tool=pubmed Long-term calorie restriction is highly effective in reducing the risk for atherosclerosis in humans]

Diet: 

*[https://www.eatthis.com/foods-raise-good-hdl-cholesterol/ 20 Foods That Raise Your 'Good' Cholesterol]: walnuts; blueberries/rasberries; avocados; ground flaxseed, whole wheat pasta; artichokes; chickpeas; oatmeal; nato; and Greek yogurt.

*[https://www.healthline.com/health/high-cholesterol/foods-to-increase-hdl 11 Foods to Increase Your HDL]: Olive oil; Fruits with a lot of fiber, such as prunes, apples, and pears, can lower your LDL level, and raise your HDL level; Nuts, including Brazil nuts, almonds, pistachios, peanuts, and others, are filled with heart-healthy fats; fatty fish (sardines, salmon and mackerel); and Chia seeds

*[https://www.hsph.harvard.edu/nutritionsource/nuts-for-the-heart/ Nuts for the Heart], Harvard School of Public Health

Nuts: 

"Go nuts. Eating a small serving of almonds (about eight kernels) daily is enough to raise HDL levels by as much as 16 percent after 12 weeks, according to research published in the Journal of Nutrition. Researchers believe the nutrients in almonds help limit the amount of LDL cholesterol that the body absorbs from foods while increasing the amount expelled by the body."[https://health.usnews.com/wellness/food/articles/2017-07-21/6-ways-to-increase-your-good-cholesterol-levels#:~:text=Go%20nuts.,in%20the%20Journal%20of%20Nutrition.]

*[https://jessicalevinson.com/walnut-nutrition/ Walnut nutrition]

*[https://www.houstonchronicle.com/lifestyle/renew-houston/health/article/How-many-walnuts-are-in-an-ounce-15825595.php How many walnuts are in an ounce?]

*Cashew Nut Consumption Increases HDL Cholesterol and Reduces Systolic Blood Pressure in Asian Indians with Type 2 Diabetes: A 12-Week Randomized Controlled Trial.[https://pubmed.ncbi.nlm.nih.gov/29378038/]

*Dietary Almonds Increase Serum HDL Cholesterol in Coronary Artery Disease Patients in a Randomized Controlled Trial.[https://pubmed.ncbi.nlm.nih.gov/26269239/]

'''LDL (Some controversy in the field about optimal level. Less controversy for range):'''

*[https://www.webmd.com/cholesterol-management/ss/slideshow-cholesterol-lowering-foods Foods to Help Lower LDL (‘Bad’) Cholesterol]

*"In a Japanese study of 347,971 subjects, researchers tested the association between low-density lipoprotein cholesterol (LDL-C) and cardiovascular disease (CVD), cancer, and all-cause mortality in non-statin users. Five groups were defined according to baseline LDL-C concentration (<70, 70-99, 100-129, 130-159, ≥160 mg/dL). The lowest LDL-C group (LDL < 70 mg/dL) had a higher risk of all-cause mortality, CVD mortality, and cancer mortality compared to the reference group."[https://www.donnieyance.com/what-can-centenarians-teach-us-about-cholesterol-levels-and-longevity-it-isnt-what-you-think/]

*"In a Danish study published in 2019, researchers set out to determine the association between levels of low-density lipoprotein cholesterol (LDL-C) and all-cause mortality, and the concentration of LDL-C associated with the lowest risk of all-cause mortality in the general population. Among 108,243 individuals aged 20-100, 11,376 (10.5%) died during the study, at a median age of 81. The association between levels of LDL-C and the risk of all-cause mortality was U shaped, with low and high levels associated with an increased risk of all-cause mortality. Compared with individuals with concentrations of LDL-C of  132-154 mg/dL, the multivariable adjusted hazard ratio for all-cause mortality was 1.25 for individuals with LDL-C concentrations of less than 70 mg/dL and 1.15 for LDL-C concentrations of more than 189 mg/dL."[https://www.donnieyance.com/what-can-centenarians-teach-us-about-cholesterol-levels-and-longevity-it-isnt-what-you-think/]

'''Optimal Triglyceride range is 70 - 80 mg/dL.'''[https://www.centralathlete.com/blog/9-biomarkers-to-track-if-you-want-to-live-well-and-prosper]

American Heart Association: "They say that though the cutoff for elevated triglycerides is still 150 milligrams per deciliter, a new optimal level of 100 milligrams per deciliter has been set to acknowledge the protective effects of a healthier lifestyle."[https://www.webmd.com/cholesterol-management/news/20110418/lifestyle-changes-reduce-triglycerides]

"Generally accepted levels: under 100 is optimal; up to 150 is normal; 150-200 is borderline high; above that is high. We disagree and think that over 100 is too high."[https://www.thestar.com/life/health_wellness/2012/10/15/watch_for_high_triglycerides_to_have_a_healthy_heart_you_docs.html]

'''Triglyceride to HDL ratio (Lower is better):'''

*[https://www.webmd.com/cholesterol-management/news/20110418/lifestyle-changes-reduce-triglycerides Lifestyle Changes Reduce Triglycerides]

*[http://www.cardiovascularsolutionsinstitute.com/the-best-options-for-lowering-triglycerides/ The Best Options for Lowering Triglycerides], 

*[https://theheartinst.com/patient-center/guidelines-for-lowering-triglycerides-and-raising-hdl-cholesterol Guidelines for Lowering Triglycerides and Raising HDL Cholesterol]

*[https://www.healthline.com/nutrition/13-ways-to-lower-triglycerides 13 Simple Ways to Lower Your Triglycerides]

*[https://my.clevelandclinic.org/health/articles/17583-triglycerides--heart-health Triglycerides & Heart Health], Cleveland Clinic

*[https://www.webmd.com/cholesterol-management/ss/slideshow-triglycerides-tips Beyond Cholesterol: 14 Ways to Lower Triglycerides], WebMD

*[https://www.medicalnewstoday.com/articles/high-triglycerides-diet How can diet help lower triglyceride levels?], WebMD

*[https://www.webmd.com/cholesterol-management/ss/slideshow-triglyceride-foods-to-avoid Foods to Avoid If You Want to Lower Lower Your Triglycerides And Achieve An Optimal Level]

*[https://www.webmd.com/cholesterol-management/news/20110418/lifestyle-changes-reduce-triglycerides Lifestyle Changes Reduce Triglycerides]

*[https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=56&contentid=2967 The Truth About Triglycerides], University of Rochester Medical Center

'''Diet and Triglyceride Reduction:''' 

*A compound called alpha-lipoic acid — found in spinach, broccoli, peas, Brussels sprouts, collard greens and chard — lowers triglycerides by up to 60 per cent in lab studies. Adding plenty of fresh tomatoes to meals (why not scramble them up with your morning eggs, have tomato salad at lunch, sauté with those greens for dinner) could cut levels in just six weeks thanks to disease-fighting phenols that seem to keep unhealthy blood fats in line. Aim for at least two meals of fish a week and pop 900 milligrams of DHA omega-3s from algal-oil capsules daily. If your triglycerides are really high, talk with your doctor about getting 4 grams of omega-3s a day for a short while; this can slash levels by 33 per cent. Then you can return to the 900 mg maintenance dose. Snack on walnuts, add avocados to your salad, drizzle olive oil on your salad greens and cook with canola oil."[https://www.thestar.com/life/health_wellness/2012/10/15/watch_for_high_triglycerides_to_have_a_healthy_heart_you_docs.html] 

"Cold water fish, which are rich in omega-3 fatty acids, help lower triglycerides. Examples of omega-3 rich fish include salmon, sardines, mackerel, herring, tuna, and halibut. Other foods that help lower triglycerides include fiber-rich foods such as oats, flax meal, and beans. Olive oil, especially when substituted for animal fats like butter or lard, is another food that can help lower triglycerides."[https://www.medicinenet.com/how_to_lower_triglycerides_naturally/article.htm]

"The AHA recommend that people focus on eating certain foods to help manage triglycerides levels. Foods that may help lower triglycerides include:

*Lower fructose vegetables: These include leafy greens, zucchini, butternut squash, green beans, and eggplant.

*Lower fructose fruits: Examples include berries, kiwi, and citrus fruits.

*Fiber-rich whole grains: Brown rice, wholemeal bread, quinoa, oats, barley, and buckwheat belong to this food category.

*Oily fish: Some oily fish are salmon, herring, and sardines."[https://www.medicalnewstoday.com/articles/high-triglycerides-diet#foods-to-lower-triglycerides]

"Tree nuts provide a concentrated dose of fiber, omega-3 fatty acids, and unsaturated fats, all of which work together to lower blood triglycerides.

One analysis of 61 studies showed that each daily serving of tree nuts decreased triglycerides by an average of 2.2 mg/dL (0.02 mmol/L).

Another review of 49 studies had similar findings, showing that eating tree nuts is associated with a modest decrease in blood triglycerides.

Tree nuts include:

* almonds
*pecans
*walnuts
*cashews
*pistachios
*Brazil nuts
*macadamia nuts

However, keep in mind that nuts are high in calories. A single serving of almonds, or about 23 almonds, contains 164 calories, so moderation is key.

Most studies have found the greatest health benefits in individuals who consumed between 3–7 servings of nuts per week."[https://www.healthline.com/nutrition/13-ways-to-lower-triglycerides#TOC_TITLE_HDR_13] 

Avoid starchy vegetables: "Beans (kidney, navy, pinto, black, cannellini); Butternut squash; Chickpeas; Corn; Lentils; Parsnips; Peas; Potatoes; Sweet potatoes; Taro and Yams.[https://www.webmd.com/cholesterol-management/ss/slideshow-triglyceride-foods-to-avoid][https://www.healthline.com/nutrition/starchy-vs-non-starchy-vegetables#definition]

'''Exercise and Triglycerides Reduction:''' 

*[https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3906547/ Differential Effects of Aerobic Exercise, Resistance Training and Combined Exercise Modalities on Cholesterol and the Lipid Profile: Review, Synthesis and Recommendations], Sports Medicine, 2014

*[https://www.webmd.com/cholesterol-management/guide/move Will Exercise Really Lower Triglycerides?]

*[https://www.healthline.com/health/high-cholesterol/treating-with-statins/best-exercises Lowering Your High Cholesterol: 6 Exercises That Will Pay Off]

*[https://www.runnersworld.com/health-injuries/a20788135/does-exercise-intensity-affect-triglyceride-levels/ Does Exercise Intensity Affect Triglyceride Levels?]

*[https://podcasts.ufhealth.org/are-your-triglycerides-too-high-get-up-and-go-for-a-walk/ Are your triglycerides too high? Get up and go for a walk]

*[https://onlinelibrary.wiley.com/doi/full/10.1002/clc.23104 Aerobic exercise reduces triglycerides by targeting apolipoprotein C3 in patients with coronary heart disease], CLINICAL INVESTIGATIONS, 2018 (small study)

"Optimal range < 2

Otherwise known as the atherogenic index of plasma, a high triglyceride-to-HDL ratio is also one of the best indicators of your risk for heart disease and suggests cardiovascular inflammation.

One study in elderly women, the triglyceride-to-HDL ratio predicted all-cause mortality, meaning it predicted the risk of not only cardiovascular mortality but also the overall risk of dying from anything. There is, of course, a host of additional studies on this ratio, including a study that shows that the triglyceride-to-HDL ratio predicts coronary heart disease and cardiovascular disease mortality risk as well as or better than a full-blown metabolic syndrome. A ratio of 2 or under is good for a triglyceride-to-HDL ratio, and most of my healthiest individuals strive for under 1, which demonstrates very little inflammation. Above 4 is typically a very unfavorable scenario."[https://www.centralathlete.com/blog/9-biomarkers-to-track-if-you-want-to-live-well-and-prosper]

Optimal Triglyceride to HDL ratio ratio for men in terms of the lowest mortality,  (Longitudinal study with 40,000+ men): Ratio of 1 with high fitness[https://www.centralathlete.com/blog/9-biomarkers-to-track-if-you-want-to-live-well-and-prosper]

=== Spaghetti squash vs. pasta ===

*[https://www.doctoroz.com/recipe/spaghetti-squash Spaghetti Squash vs. pasta - calories and nutrition]
*[https://www.livestrong.com/article/537580-how-to-replace-pasta-with-spaghetti-squash/ Replacing pasta with spaghetti squash]

==== Cooking spaghetti squash ====

*[https://recipes.mercola.com/how-to-cook-spaghetti-squash.aspx How to cook spaghetti squash]

*[https://www.google.com/search?client=avast&ei=xcDoW4vAMcuesQXy8IbwBg&q=healthy+spaghetti+squash+recipes&oq=healthy+spaghetti+squash+recipes&gs_l=psy-ab.3..0i7i30j0i67j0i7i30j0i67j0i7i30l3j0i67j0i7i30l2.2757.4020..4534...0.0..0.185.1326.0j8......0....1..gws-wiz.......0i71.vRytHOk5yXo Healthy spaghetti squash recipes]

=== CDC recommendations ===

*[http://www.cdc.gov/nutrition/everyone/fruitsvegetables/index.html?s_cid=tw_ob191 CDC recommendations]

*[http://www.cdc.gov/nutrition/everyone/fruitsvegetables/howmany.html Daily fruits and vegetables calculator]

60 minutes of exercise a day: 2cups of fruit and 3 cups of vegetables. 

More than 60 minutes of exercise a day: 2.5 cups of fruit and 3.5 cups of vegetables 

[http://www.cdc.gov/nutrition/everyone/fruitsvegetables/cup.html What counts as a cup of fruits/vegetables]

==== Breakfast ====

*[http://www.wholeliving.com/136087/eat-nutritionist-8-healthy-breakfasts 8 healthy breakfasts]

*[http://www.health.com/health/gallery/0,,20676415,00.html Best foods to eat for breakfast]

*[http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/in-depth/food-and-nutrition/art-20048294 Healthy breakfasts = Mayo Clinic]

*[http://www.huffingtonpost.com/2013/04/13/healthy-breakfast-nutritionists_n_3070912.html Healthy Breakfast Ideas: What Nutrition Experts Eat In The Morning]

=== Management of caloric intake and hunger ===

*[http://www.webmd.com/diet/features/9-foods-to-help-you-lose-weight 9 foods to help manage caloric intake and hunger] - WebMD

*[http://www.fitnessmagazine.com/weight-loss/eating-help/calories/weight-loss-foods/#page=3 10 foods for caloric/weight management] - Fitness magazine

*[http://www.stylelist.com/view/20-superfoods-for-weight-loss/ 20 foods for caloric/weight management] - Stylelist

*[http://www.health.com/health/gallery/0,,20475957_1,00.html 29 foods for caloric/weight management] - Health.com

==== Management of caloric intake, hunger, weight management, etc. ====

'''Fruits:''' 

Apples, grapefruit, oranges, pears, watermelon, blueberries, bananas (not overly ripe), plantains, goji berries


'''Vegetables:'''

Broccoli, hummus, lentils, black beans, kidney beans, white beans, garbanzo beans, salsa, kale, steel cut oats, chia seeds, quinoa, buckwheat pasta instead of regular pasta, avocado, brown rice, basmati rice, beans, pearl barley, sweet potatoes


'''Nuts:'''

Almonds (especially), pine nuts


'''Protein:'''

Eggs. sardines, wild salmon


'''Others:''' 

Soup (including pureed vegetable soups), green tea, pomegranate seeds, red wine


'''Dairy:'''

Greek Yogurt


'''Spices:'''

Tarragon and maybe cinnamon 


'''Tips:'''

Start day off with 35g of protein

=== Mediterranean diet - Fish/lean meat, fruits, vegetables, Nuts, olive oil and red wine ===

People who eat a handful of nuts each day (43 grams a day, or about 1.5 ounces) are 29% less likely to die of heart disease and 11 percent less likely to die of cancer according to a NEJM study.[http://www.nbcnews.com/health/health-news/go-nuts-handful-day-may-help-you-live-longer-docs-f2D11624345] 

*[http://www.nbcnews.com/health/aging/nutty-finding-olive-oil-nuts-can-protect-your-brain-f6C10002814 Walnuts, almonds and hazelnuts and virgin olive oil - Brain health]

Red wine: 

*[http://www.digitaljournal.com/life/health/a-sobering-truth-drinkers-live-longer-than-non-drinkers/article/363956 A sobering truth, drinkers live longer than non-drinkers]

*[http://www.webmd.com/food-recipes/features/wine-how-much-is-good-for-you Wine: How much is good for you? - WebMD]

*[http://www.ynhh.org/about-us/red_wine.aspx A glass of red wine a day keeps the doctor away - Yale - New Haven Hospital]

*[http://www.loyolamedicine.org/heart/newswire/news/dark-chocolate-and-red-wine-are-heart-healthy-food-drink-love Red wine - “Pinots, shirahs, merlots - all red wines are a good source of catechins and resveratrol to aid ‘good’ cholesterol]

*[http://www.livestrong.com/article/440316-what-are-the-health-benefits-of-sangria/ Health benefits of sangria]

"Researchers at the University of California, at Davis tested a variety of wines to determine which types have the highest concentrations of flavonoids. Their results concluded that the flavonoid favorite is Cabernet Sauvignon, followed closely by Petit Syrah and Pinot Noir. Both Merlots and red zinfandels have fewer flavonoids than their more potent predecessors. White wine had significantly smaller amounts than the red wine varieties. The bottom line is the sweeter the wine, the fewer the flavonoids. Dryer red wines are your best bet for a flavonoid boost...

A four-ounce glass of wine is equivalent to one serving. Men will benefit from consuming one to two servings per day. Women should consume only one serving per day to reap the maximum benefits."[http://www.ynhh.org/about-us/red_wine.aspx]

=== Benefits and risks of green smoothies ===

*[https://www.webmd.com/diet/green-smoothies-are-they-good-for-you#3 Green Smoothies: Are They Good for You?], WebMD

*[https://davyandtracy.com/green-smoothies/green-smoothie-health-benefits/ Green smoothie benefits]

*[https://www.livestrong.com/article/519246-do-green-smoothies-cause-belly-fat/ Green smoothies and calorie reduction and lower risk of various diseases]

*[https://www.greenthickies.com/health-benefits-of-green-smoothies/ 12 health benefits of green smoothies]

*[https://www.huffingtonpost.com/adonia-dennis/8-ways-green-smoothies-fo_b_12892426.html 8 benefits of breakfast green smoothies]

==== Health risks of overdoing green smoothies ====

*[https://davyandtracy.com/green-smoothies/why-green-smoothies-will-not-devastate-your-health/ Why Green Smoothies Will NOT Devastate Your Health and health risks of overdoing green smoothies]

*[https://www.thehealthyhomeeconomist.com/how-green-smoothies-can-devastate-your-health/ Health risks of overdoing green smoothies]

=== Green thickies ===

*[https://www.greenthickies.com/ Green thickies]

*[https://www.greenthickies.com/lost-56-pounds-green-smoothie-diet/ Green thickie testimonial - Health, weight loss, etc.]

=== Adiponectin levels and weight management ===

Blood adiponectin regulate blood sugar levels. Blood adiponectin levels higher in people who adhere to a Mediterranean diet (rich in whole grains, nuts, fruits and vegetables and low in saturated fats and simple sugars).  Recommended diet to improved adiponectrin levels: Monounsaturated fats, including olive oil, tree nuts and peanuts; dietary fibre.[http://www.livestrong.com/article/313879-adiponectin-and-diet/]  

*[http://www.ncbi.nlm.nih.gov/pubmed/18716179 Moderate peanut and other nut eating and weight management - NIH]

*[http://www.medicinenet.com/script/main/art.asp?articlekey=56560 Eating small amount of almonds/peanuts each day and weight management]

=== Mixing protein with carbs and blood sugar levels ===

*[http://www.livestrong.com/article/555706-does-mixing-proteins-with-carbs-reduce-insulin-response/ Does Mixing Proteins With Carbs Reduce Insulin Response?]

*[http://www.livestrong.com/article/300134-good-carbs-vs-bad-carbs-with-protein-to-lose-weight/ Good Carbs vs. Bad Carbs With Protein and weight management]

=== Healthy snacks vs. unhealthy snacks ===

*[http://www.prevention.com/weight-loss/weight-loss-tips/15-worst-snacks-weight-loss Healthy snacks vs. unhealthy snacks - Prevention magazine]

*[http://www.livestrong.com/article/253524-greek-yogurt-weight-loss/ Greek yogurt and weight management]

*[http://www.health.com/health/gallery/thumbnails/0,,20682477,00.html 20 snacks for increased metabolism and weight management]

*[http://www.rd.com/slideshows/healthy-snacks-for-adults/ 31 healthy snacks - Reader's digest]

*[http://greatist.com/health/super-bowl-recipes-snacks 41 guilt free snacks]

=== Avocados ===

*[https://www.youtube.com/watch?v=2Cfl-aVbbz0 If You Eat an Avocado a Day For a Month, Here's What Will Happen to You]

=== Healthiest foods ===

*[https://www.medicalnewstoday.com/articles/245259.php Top 15 healthiest foods]

*[https://www.youtube.com/watch?v=VUyEPf-IvdM 10 healthiest foods]

*[https://www.webmd.com/diet/features/5-foods-to-boost-your-health#1 5 foods to boost your health] - WebMD

*[https://www.goodnet.org/articles/top-10-healthiest-foods-on-earth-how-to-eat-them 10 healthiest foods]

*[https://www.fitnessmagazine.com/recipes/healthy-eating/superfoods/the-10-healthiest-foods-on-the-planet/ 10 healthiest foods on the planet], ''Fitness magazine''

=== Homemade healthy dressings ===

*[http://mywholefoodlife.com/2013/04/26/homemade-balsamic-vinaigrette/ Homemade balsamic vinagrette]
*[http://mywholefoodlife.com/2013/03/22/healthy-honey-mustard-dressing/ Honey mustard dressing] 
:*[http://tasty-yummies.com/2014/06/03/how-to-make-coconut-milk-yogurt/ How to make coconut milk yogurt]
*[http://mywholefoodlife.com/2013/04/08/dairy-free-ranch-dressing/ Dairy free ranch dressing]

=== Natural sweets ===


Various natural sweets:

*[http://www.webmd.com/diet/ss/slideshow-fat-fighting-foods Greek yogurt, watermelon, grapes, apples, berries, pears and sweet potatoes] - WebMD

Dried figs:

*[http://www.thehealthsite.com/diseases-conditions/10-health-benefits-anjeer-or-dried-figs/ Dried figs]

Studies:

*[http://www.ncbi.nlm.nih.gov/pubmed/25168465 Systematic review and meta-analysis of the effect of increased vegetable and fruit consumption on body weight and energy intake.]

=== Anti- cancer foods ===

*[http://www.helpguide.org/life/healthy_diet_cancer_prevention.htm Anti-cancer diet]

*[http://www.care2.com/greenliving/14-anti-cancer-foods-2.html 14 anti-cancer foods]

*[http://www.health.com/health/gallery/0,,20689132,00.html# 5 everyday foods that fight cancer]

*[http://www.anticancerbook.com/rules.html 20 New Anticancer Rules] By Dr. David Servan-Schreiber, M.D., Ph.D.
=== Eating healthy books ===

==== Michael Brown  ====

*[https://www.youtube.com/watch?v=GDpo0pFtvME Michael Brown - Healthy eating]

*[https://sidroth.org/store/products/dr-brown-coaches-healthy-living-book-code-9472/?src=youtube_905brown_description Dr. Brown Coaches You to Healthy Living (Book & 4-CD Set) by Dr. Michael & Nancy Brown]

==== Cheryl Reid ====

*[https://www.amazon.com/Healing-Power-Food-Discovering-Could/dp/0975204483 The Healing Power of Food: Discovering Food That Could Save Your Life] by Cheryl Reid

=== Diet - healthy foods ===

Nutrient rich foods:

*[http://www.cdc.gov/pcd/issues/2014/13_0390.htm Powerhouse fruits and vegetables - CDC]

*[http://familydoctor.org/familydoctor/en/prevention-wellness/food-nutrition/healthy-food-choices/changing-your-diet-choosing-nutrient-rich-foods.html Nutrient rich foods]

*[http://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/healthy-foods 10 foods nutritionists love]

*[http://www.lifehack.org/articles/lifestyle/top-10-most-nutrient-rich-foods-the-world.html 10 most nutrient rich food groups - Lifehack]

*[http://www.eatright.org/Public/content.aspx?id=6791 Nutrient rich diet]

Plant and fish sources of protein:

*[http://www.nomeatathlete.com/where-vegetarians-get-protein/ Plant sources of protein]

*[http://vegetarian.about.com/od/healthnutrition/tp/protein.htm Vegetable sources of protein]

*[http://www.fullcircle.com/goodfoodlife/2012/05/23/8-ways-to-get-protein-without-eating-meat/ 8 ways to get plant protein]

*[http://www.sparkpeople.com/resource/nutrition_articles.asp?id=158 19 plant sources of protein]

*[http://www.htgriffin.com/faq.htm i can of sardines gives you 40% of your protein]

*[http://www.livestrong.com/article/550938-health-risks-of-eating-sardines/ Good amount of sardines to each each week] -  two 3.5-ounce servings of oily fish, like sardines, each week - American Heart Association

Documentaries:

*[http://www.hulu.com/watch/448861#details=expand Forks over knives]

Healthy foods:

*[http://www.drfuhrman.com/library/article13.aspx Healthy foods]
*[http://www.whfoods.com/foodstoc.php Healthy foods]
*[http://www.thevegetariansite.com/diet_stud.htm Benefits of more vegetables and soy]

Lentils:

*[http://www.whfoods.com/genpage.php?tname=foodspice&dbid=52 Lentils and health benefits]
*[http://thehealthyeatingsite.com/how-to-cook-lentils/ Lentils - how to cook]
*[http://www.thekitchn.com/how-to-cook-dried-lentils-116321 Cooking lentils]
*[http://homecooking.about.com/od/howtocookvegetables/a/lentiltips.htm Cooking lentils]

Mung beans:

*[http://www.selfgrowth.com/articles/Suresh7.html How to cook mung beans - Indian recipes]
*[http://www.ehow.com/how_5103394_cook-mung-beans.html How to cook mung beans - E-how]

Beans:

*[http://localfoods.about.com/od/preparationtips/qt/How-To-Cook-Beans.htm How to buy and cook beans]

Chickpeas:

*[http://www.wikihow.com/Cook-Dried-Chickpeas How to cook dried chickpeas]
*[http://toriavey.com/how-to/2012/10/how-to-soak-and-cook-chickpeas/ How to Soak and Cook Chickpeas]

Nuts: 

*[http://life.nationalpost.com/2013/11/25/jennifer-sygo-which-nuts-are-good-for-you-the-short-answer-is-all-of-them-and-heres-why/ Nuts very healthy food - reduce various major illnesses by 20%]

*[http://news.yahoo.com/study-ties-nuts-lower-cancer-heart-death-risk-233518607.html Nuts reduce illness]

Fish:

*[http://www.wikihow.com/Cook-Steamed-Fish Steamed fish]
*[http://www.wikihow.com/Broil-Fish Broiled fish]
*[http://drlwilson.com/Articles/SARDINES.htm Eat 3-4 cans of sardines a week to get enough essential fatty acids] (Chicken Of The Sea skinless and boneless smoked sardines.  These have up to 50% less mercury in them.  Mercury concentrates in the brain and spinal cord of the fish.  The spinal cord and bones are removed to make boneless sardines)

Mercury and fish:

*[http://www.nrdc.org/health/effects/mercury/guide.asp Mercury and fish]

'''Rice:''' 

White Basmati rice vs. brown basmati rice vs. brown rice:

*[http://www.ciaprochef.com/wohf/basmati.html Cooking white basmati rice the traditional Indian way]
*[http://www.netwellness.uc.edu/question.cfm/66613.htm White Basmati rice vs. brown basmati rice]
*[http://www.aworkoutroutine.com/brown-rice-vs-white-rice/ Benefits of white basmati rice over brown basmati rice - Nutrition, fibre, arsenic, etc]

Brown rice:

*[http://www.whfoods.com/genpage.php?tname=foodspice&dbid=128#healthbenefits Brown rice - health benefits]
*[http://pinchmysalt.com/how-to-cook-perfect-brown-rice/ Brown rice and preparation]

Steel cut oats:

*[http://www.answerfitness.com/172/oatmeal-oats-oat-bran-healthy-food-day/ Oats]

Eggplant:

*[http://www.whfoods.com/genpage.php?tname=foodspice&dbid=22#healthbenefits Health benefits of eggplant]
*[http://www.livestrong.com/article/19046-nutritional-benefits-eggplant/ Benefits of eggplant]
*[http://www.ehow.com/how_7176953_steam-eggplant.html Steaming eggplant]

Zucchini:

*[http://www.livestrong.com/article/447038-steamed-zucchini-squash/ Steaming zucchini and winter squash]
*[http://allrecipes.com/recipe/steamed-zucchini/ Steamed zucchini]
*[http://www.ehow.com/facts_7408551_kusa-zucchini_.html Kusa Zucchini]
*[http://www.youtube.com/watch?v=SlycLeuNMgU KUSA MAHSHI]
*[http://www.ifood.tv/network/kusa_mashi/recipes Kusa Mashi]

Stuffed grapes leaves:

*[http://www.youtube.com/watch?v=1DlKlzltajg&feature=relmfu Stuffed grape leaves]
*[http://greekfood.about.com/od/stuffedgrapeleaves/r/Stuffed-Grape-Leaves-With-Rice-And-Herbs-Dolmathakia.htm Stuffed grape leaves - Greek style]

Pineapple:

*[http://www.whfoods.com/genpage.php?tname=foodspice&dbid=34 Benefits of pineapple]
*[http://www.lifescript.com/health/centers/rheumatoid_arthritis/alternative_treatments/bromelain_articles/10_reasons_to_eat_pineapple.aspx 10 reasons to eat pineapple]


Oil:

*[http://krilloil.com/krill-oil-benefits.html Krill oil]
*[http://www.whfoods.com/genpage.php?tname=foodspice&dbid=132#purchasequalities Olive oil]
*[http://www.proteinpower.com/drmike/uncategorized/why-krill-oil/ Krill oil]
*[http://www.webmd.com/diet/features/benefits-of-flaxseed Benefits of Flax]
*[http://www.whfoods.com/genpage.php?tname=foodspice&dbid=81#healthbenefits Benefits of flax oil]
*[http://goodfats.pamrotella.com/ EFA summary]

Glycemic index, various foods:

*[http://www.lose10pounds.org/1week/02.htm Some factors affecting glycemic index of foods]
*[http://www.433zonediet.com/glycemicindextable.htm Glycemic index table various foods]
*[http://www.whfoods.com/genpage.php?tname=faq&dbid=32 Glycemic index - world's healthiest foods]
*[http://www.the-gi-diet.org/glycemicindexchart/ Glycemic index, various foods]
*[http://www.southbeach-diet-plan.com/glycemicfoodchart.htm Glycemic index, various foods]
*[http://www.herbalvitality.info/aw/glycemic_index.htm Glycemic index, list]
*[http://www.carbs-information.com/glycemic-index-food-chart.htm Glycemic index list]

Glycemic index, Specific foods:

*[http://lowcarbdiets.about.com/od/carbcounts/a/carrots.htm Carrots, Glycemic index]

Vitamix and glycemic index:

*[http://www.annieappleseedproject.org/glycinin.html Vitamix/glycemic index]
*[http://www.vitamix.com/household/health/diabetes.asp Vitamix/glycemic index]

Regulating blood sugar levels and apple cider vinegar, cinnamon and other foods:

*[http://www.webmd.com/diet/features/apple-cider-vinegar-and-health Apple cider vinegar and health]
*Cinnamon, Fenugreek, garlic, nuts, avocados, blueberries, cherries, lemons.[http://www.healthline.com/health-slideshow/foods-lower-blood-sugar#9]
*[http://www.rd.com/slideshows/apple-cider-vinegar-benefits/#slideshow=slide1 Benefits of apple cider vinegar]
*[http://www.npr.org/blogs/thesalt/2013/12/25/256602581/when-is-cinnamon-spice-not-so-nice-the-great-danish-debate Teaspoon of cinnamon or less a day]

=== Anti-inflammatory foods ===

*[http://www.metabolismadvice.com/anti_inflammatory_food/ Anti-inflammatory food list]

The fats in your diet affects prostaglandin production (prostaglandins are a group of hormones that regulate inflammation). Some prostaglandins increase the inflammatory response while others diminish it. To reduce inflammation eliminate: polyunsaturated vegetable oils (soybean oil, corn oil, sunflower oil), margarine, vegetable shortening, all partially hydrogenated oils and all foods that contain trans-fatty acids (read food labels to check for the presence of these oils). Good oils: Eat extra-virgin olive oil as your main fat and increase your intake of omega-3 fatty acids found in sardines (salmon, mackerel, etc.), flaxseeds/flaxseed oil, and walnuts/almonds.

=== Organic food ===

==== Benefits of organic ====

Organic/non-organic

*[http://www.foodnews.org/executive.php EWG - list of vegetables/fruits pesticides - Executive summary]
*[http://www.whfoods.com/genpage.php?tname=dailytip&dbid=372 Most/least pesticide vegetables/fruit]
*[http://www.foodnews.org/fulllist.php EWG - pesticide]
*[http://www.avianweb.com/organicfoods.html Least and most pesticide food]
*[http://www.nytimes.com/2002/05/08/science/08PEST.html Study Finds Far Less Pesticide Residue on Organic Produce]
*[http://www.thebestofrawfood.com/advantages-of-organic-foods.html Organic food - European Union $25-million study] 
*[http://lookwayup.com/free/organic.htm Organics - Walter J. Crinnion N.D.]
*[http://www.mayoclinic.com/health/organic-food/NU00255 Mayo clinic - organic food]

==== Buying organic tips ====

*[http://www.sparkpeople.com/resource/nutrition_articles.asp?id=740 Buying Organic economically]
*[http://www.bonappetit.com/recipes/family-meals/article/eating-organic-food-on-a-food-stamp-budget-is-possible How to eat organic using a low food budget]

=== Heavy metals mitigation ===

*[http://www.delish.com/food/a43162/kale-poison-thallium/ Vegetables and heavy metals]

=== Mercury levels of fish ===

*[https://www.fda.gov/food/metals-and-your-food/mercury-levels-commercial-fish-and-shellfish-1990-2012 Mercury levels of fish]

*[https://amosinstitute.com/blog/boosting-omega-3-fats-with-smash-fish/ Boosting Omega 3 Fats with SMASH Fish]

*[https://www.wellandgood.com/good-food/low-mercury-fish/ EATING SEAFOOD IS A ‘SMASH’ WITH THESE 5 HEALTHY, LOW-MERCURY OPTIONS]

*[https://nutritionprovocateur.com/blog/5-good-reasons-get-smash-ed/ 5 good reasons to get SMASH ‘ed!!]

=== Juices ===

Pomegranate juice:

*[http://www.huffingtonpost.com/leo-galland-md/pomegranate-juice-health-benefits_b_946853.html Benefits of Pomegranate juice]
*[http://www.webmd.com/food-recipes/features/pomegranate-power Pomegranate Power - WebMD]

=== Questionable food practices ===

*[http://www.kcet.org/living/food/the-nosh/commentary-1/fda-finally-bans-most-arsenic-in-chicken-feed-oh-and-by-the-way-theres-arsenic-in-your-chicken.html Arsenic in American chicken, turkey and pork]
*[http://en.wikipedia.org/wiki/Azodicarbonamide#Use_as_a_food_additive Bleached American flour]
*[http://en.wikipedia.org/wiki/Potassium_bromate#Regulation American baked goods]
*[http://en.wikipedia.org/wiki/Food_coloring Some synthetic food dyes]

=== Refined sugar controversy ===

Against:

*[http://www.nytimes.com/2011/04/17/magazine/mag-17Sugar-t.html?pagewanted=all&_r=0 Is sugar toxic?] - NY Times 4/17/2011

*[http://www.jewsnews.co.il/2014/11/23/starving-cancer-to-death-by-removing-one-food-refined-sugar/ Starving Cancer to Death by Removing one Food: Refined Sugar] Posted on 11/23/2014 

*[http://www.youtube.com/watch?v=dBnniua6-oM Sugar - The bitter truth]

Pro:

*[http://www.mdanderson.org/patient-and-cancer-information/cancer-information/cancer-topics/prevention-and-screening/food/cancersugar.html Does cancer love sugar?] University of Texas - MD Anderson Cancer Center

Balancing/maintaining blood sugar and avoiding sugar cravings:

*[http://www.youtube.com/watch?v=A8XuSWm2xw8 Balancing/maintaining blood sugar and avoiding sugar cravings] - Water in morning, leafy green, eat good fats (nuts, etc.), fiber rich foods, protein

== Blood sugar levels ==

Based on the data of healthy individuals wearing CGM (Continuous glucose monitering), it appears that it is safe and healthy to strive for a fasting glucose between 72-85 mg/dL, a post-meal glucose level 110 mg/dL or lower, and an average glucose of 100 mg/dL or lower.[https://www.levelshealth.com/blog/what-should-my-glucose-levels-be-ultimate-guide]

CDC: Normal blood sugar levels: A1C Test Below 5.7%; Fasting Blood Sugar Test 99 mg/dL or below; Glucose Tolerance Test	140 mg/dL or below.

== Maintaining health cholesterol levels ==

*"According to Michos, an ideal LDL cholesterol level should be less than 70 mg/dl.. Triglycerides should be less than 150 mg/dl. As Michos notes, total cholesterol levels well below 200 mg/dl are best."[https://www.hopkinsmedicine.org/health/wellness-and-prevention/why-cholesterol-matters-for-women], Johns Hopkins Medicine

*[https://my.clevelandclinic.org/health/articles/11920-cholesterol-numbers-what-do-they-mean Cholesterol Numbers: What Do They Mean], Cleveland Clinic

=== Lowering cholesterol levels ===

Methods: 

*[https://www.healthline.com/nutrition/how-to-lower-cholesterol 10 Natural Ways to Lower Your Cholesterol Levels]

*[https://www.health.harvard.edu/heart-health/11-foods-that-lower-cholesterol 11 foods that lower cholesterol], Harvard Health

*[https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/reduce-cholesterol/art-20045935 Top 5 lifestyle changes to improve your cholesterol], Mayo Clinic

Time: 

*[https://www.healthline.com/health/high-cholesterol/how-long-does-it-take-to-lower How Long Does It Take to Lower Cholesterol?]

== Boosting your immune system ==

*[https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system How to boost your immune system]
*[https://www.newsmax.com/health/health-news/immune-system-inflammation-food-covid/2021/08/06/id/1031367/ 8 Delicious Ways to Boost Your Immune System]

== Fasting ==

*[http://www.plim.org/2fasting.htm Fasting and health]
*[http://drbenkim.com/fasting.html Benefits of fasting]

Water Fasting:

*[http://www.ncbi.nlm.nih.gov/pubmed/11416824 Water fasting - PubMed]
*[http://www.newliving.com/issues/feb_2004/articles/water%20fasting.html Health benefits]
*[http://www.docroberts.com/ar-38-c-10-natural-strategies-for-high-blood-pressure.aspx Water fasting and other methods to Lower blood pressure]

Juice fasts:

*[http://altmedicine.about.com/od/detoxcleansing/a/juice_fasting.htm Juice fasting]

== Exercise ==
[[File:Jogging with dog at Carcavelos Beach.jpg|thumbnail|200px|The 20% of overweight people who are able to achieve [[Bariatric science|permanent weight loss]] typically report doing it through engaging in high levels of physical activity, eating a low-calorie, low-fat diet, eating breakfast regularly, self-monitoring weight, and maintaining a consistent eating pattern across weekdays and weekends.<ref>[https://www.ncbi.nlm.nih.gov/pubmed/16002825 Long-term weight loss maintenance], ''American Journal of Clinical Nutrition'', 2005 July; 82(1 Suppl):222S-225S.</ref> ]]
=== General workout tips ===

*[https://sites.google.com/site/workouttips8337/ Workout tips]

Optimal amount of workouts a week:

*[http://www.motleyhealth.com/fitness/how-much-exercise-is-needed-to-get-fit-and-lose-weight workout an hour a day] (with one day of rest)

*[https://www.washingtonpost.com/news/to-your-health/wp/2016/07/27/study-suggests-new-formula-for-physical-activity-8-hours-of-sitting-means-1-hour-of-exercise/ One hour of exercise to counteract 8 hours of sitting]

Day of rest:

Medical historian, Karl Sudhoff, said: “Had Judaism given nothing more to mankind than the establishment of a weekly day of rest, we should still be forced to proclaim her one of the greatest benefactors of humanity."

*[http://www.livestrong.com/article/93704-body-workout-tips/ Workout tips and giving your body one day of rest a week]
*[http://www.livestrong.com/article/326666-how-many-times-a-week-should-you-work-out-a-body-part/ Exercise and recovery time]
*[http://www.bboyscience.com/rest-for-exercise/ Rest and exercise program]
*[http://www.timinvermont.com/fitness/fund.htm Advice from Olympic trainer]
*[http://www.menshealth.com/mhlists/muscle_myths_debunked/Never_Exercise_a_Sore_Muscle.php Exercise and sore muscle]

Strength training and recovery times:

*[http://www.livestrong.com/article/75544-muscle-recovery-time-after-weight-lifting/ Weight training and muscle recovery]
*[http://worldfitnessnetwork.com/the-truth-about-muscle-recovery-time-short-version/ Strength training and recovery times]

Other recommendations:

*[http://www.acsm.org/about-acsm/media-room/news-releases/2011/08/01/acsm-issues-new-recommendations-on-quantity-and-quality-of-exercise American College of Sports Medicine]
*[http://www.bbc.co.uk/health/treatments/healthy_living/fitness/daily_howmuch.shtml Exercise: How much? - BBC News]
[[File:Winning - Vince Lombardi.jpg|right|400px]]
Benefits of working out twice a day:

*[http://greatist.com/fitness/safe-to-work-out-twice The Surprising Truth About Working Out Twice a Day]
*[http://www.askmen.com/sports/bodybuilding_200/234_fitness_tip.html Benefits of working out twice a day]
*[http://www.daveywaveyfitness.com/tips/working-out-twice-a-day-is-it-for-you/ Working out twice a day - Dave Wavey]
*[http://www.livestrong.com/search/?mode=standard&search=working+out+twice+a+day Working out twice a day - Livestrong articles]

Working out 2 hours a day:

*[http://www.livestrong.com/article/407263-can-i-do-2-hours-of-cardio-a-day/ 2 Hours of Cardio a Day] - Cross-training and do two one hour sessions

Workout tips:

*[http://techsupper.blogspot.com/2007/06/16-tips-to-triple-your-workout.html 16 tips to triple your workout effectiveness]

Body weight workouts:

*[https://sites.google.com/site/bbww7473/ Body weight workouts you can do anywhere]

Soccer specific routine:

*[http://www.livestrong.com/soccer-fitness-training/ Soccer fitness training]
*[http://www.livestrong.com/article/431982-how-to-get-in-shape-fast-for-soccer/ Fast track routine for getting in shape for soccer]

Working out 3 times a day:

*[http://www.livestrong.com/search/?mode=standard&search=working+out+three+times+a+day Working out 3 times a day]
*[http://www.nytimes.com/2012/05/06/fashion/new-yorkers-who-fit-in-2-or-3-workouts-a-day.html?smid=tw-nytimes&seid=auto Workouts -  times 2 or 3 - New York Times]
*[http://www.wetpaint.com/jersey-shore/articles/pauly-d-is-going-to-the-gym-three-times-a-day-says-source-is-he-overdoing-it Working out 3 days a week TV star puts on 20 pounds of muscle in about 90 days]

Vince Lombardi:

*[http://www.nfl.com/videos/nfl-network-top-ten/09000d5d810aeeb5 Vince Lombardi]


=== Pre and post workout foods ===

*[https://www.self.com/story/what-a-registered-dietitian-says-you-should-eat-before-and-after-a-workout Pre and post workout foods according to a dietician]

==== Pre-workout ====

*Fruit (banana[https://www.inkin.com/blog/en/The-Best-Pre-Workout-Foods][https://www.livestrong.com/article/422124-is-it-ok-to-eat-bananas-before-exercising/][https://food.ndtv.com/food-drinks/what-makes-banana-the-ideal-pre-workout-food-3-delicious-and-healthy-banana-recipes-1812247], etc.)

*Oatmeal 

*brown rice

*Bit of protein if weight training

*Hard workout and weight lifting: protein, broccoli and sweet potato[https://www.inkin.com/blog/en/The-Best-Pre-Workout-Foods]

==== Post workout: Complex carbohydrates and protein ====

*[https://www.lentils.org/5-smart-snacks-to-eat-after-your-workout/ 5 Post-Workout Snacks For Your Body]

*[https://www.cheatsheet.com/health-fitness/a-vegans-guide-to-bulking-5-must-eat-protein-packed-foods.html/ 5 High-protein non-meat foods pescatarians/vegetarians/vegans can eat to build muscle]

=== Exercise - benefits ===

A Netherland study of 120,000 men/women found that men who average 90 minutes exercising a day, had nearly a 40 percent higher chance of living to 90 than those who spent 30 minutes or less on exercise a day. In addition, every additional 30 minutes spent exercising a day increased the men’s chances of living to 90 by five percent.[https://www.cookinglight.com/news/height-weight-lifespan-study-longevity]

*[https://www.youtube.com/watch?v=_R8gBnhyMSA&list=PL3C9AJX5guQ3OE-Ts1ldbDYaAdq5I5Igf Outworking the competition]

[[File:Too fat polka.jpg|thumbnail|right|260px|[https://www.youtube.com/playlist?list=PLUvJPdHqYYiGmKazBZ0wOC8QXLtjYssFv "Oh, I don't want her you can have her. She's too fat for me."]]]

[[Exercise]]: 

*[https://www.youtube.com/playlist?list=PLbjmSS6LZDGodbEdMfIDtJ95PvUJv4kpN I need to go faster], Tribute to Usain Bolt
*[https://www.youtube.com/playlist?list=PLUvJPdHqYYiGRM4n8s8W0GjVgb3bQWQkX I've got the power]
*[https://www.youtube.com/playlist?list=PLD63A48128A920F98 workout songs 1]
*[http://www.youtube.com/playlist?list=PL946D0CC4786E0AE7&feature=viewall Workout songs 2]
*[https://www.youtube.com/playlist?list=PLDFC4BCD951E33C5E Workout songs 3]
*[https://www.youtube.com/playlist?list=PLc2eSR_oncVhAs5Ph5eKbFBS2Qk82zhX7 Gym beat videos - playlist]
*[https://www.youtube.com/playlist?list=PLc2eSR_oncVivemDy2Kf3KpREULjOKNIR Workout and motivational videos - playlist]
*[https://www.youtube.com/watch?v=9z4Kft47kBM&list=PLc2eSR_oncVg3HnTHQuU7Uqczacg6pxtH Workout and motivational music playlist 2]
*[https://www.youtube.com/playlist?list=PL65HKFevUNqLs-0AXYmDHdyg9-QtnfnhC Bigger Better Stronger - Trump Remix]. See also: [[Essay: The United States will be the leading power in the world for the foreseeable future|The United States will be the leading power in the world for the foreseeable future]]

Stretching routines:

*[https://www.youtube.com/watch?v=xMyQ6-EJGxw&list=PLc2eSR_oncVhb9wqRIT7pE_q421ks-jl4 Stretching exercises for beginners - playlist]

*[https://www.youtube.com/watch?v=V1wyMNmZmxk&list=PLc2eSR_oncViBsY8NoV8kTFZ5L98UOW6- Stretching and flexibility exercises - playlist]

*[https://www.youtube.com/watch?v=IrTCJh9OEKU&list=PLc2eSR_oncVh0f5LaICSh4L4XEcka5Rws Swimming stretches]

Exercise tips: 

[https://sites.google.com/site/exercisetips4308/ Exercise tips]

Knee related exercises:

*[https://www.youtube.com/watch?v=dQqApCGd5Ss Knees and related structures - flexibility and strengthening, etc. - playlist]

*[https://www.youtube.com/watch?v=A7gPajdzje0&list=PLc2eSR_oncViGOjzPb2cNs0YUQk31OgX- Knee strengthening exercises - playlist]

*[https://www.youtube.com/watch?v=0Er6EJalgHw&list=PLc2eSR_oncViI58S4klsYhboai0WHpAv0 Back of knee ligament exercises - playlist]

Back related stretches/exercises:

*[https://www.youtube.com/watch?v=RsmQdN-mQAw&list=PLc2eSR_oncVh8KAfmCAHPbUkOCHeFk4pd&index=4 Back flexibility - playlist]

*[https://www.youtube.com/watch?v=SLFdRiz7Z9Y&list=PLc2eSR_oncVjIbN3VDev_j70x5tkoCoYt Back strengthening exercises - palylist]

Ankle stretches: 

*[https://www.youtube.com/watch?v=oTNiLR50yKE&list=PLc2eSR_oncViR_IgcQY5or8WnUAM6WeBB Ankle stretches - playlist]

Swimming stretches:

*[https://www.youtube.com/watch?v=IrTCJh9OEKU&list=PLc2eSR_oncVh0f5LaICSh4L4XEcka5Rws Ankle stretches]

Core exercises:

*[https://www.youtube.com/watch?v=hEq4_rgn4XI&list=PLc2eSR_oncVhzKFB-DPnOVhDKljYGqKaq Core exercises]

Neck and shoulder exercises:

*[https://www.youtube.com/watch?v=2NOsE-VPpkE&list=PLc2eSR_oncVjQ5bb10M-DQisOiUCgEjv2 Neck and shoulder exercises - playlist]

=== Physical fitness benchmarks ===

*[https://www.artofmanliness.com/articles/every-man-should-be-able-to-save-his-own-life-5-fitness-benchmarks-a-man-must-master/ 5 Fitness Benchmarks]

=== Pulse rate/Resting heart rate ===

*[https://www.verywellfit.com/resting-heart-rate-3432632 Resting heart rate and fitness levels]

*[http://www.1vigor.com/article/resting-heart-rate-health-measurement/ Pulse rate benchmarks]

=== Martial arts, exercise and benefits ===
[[File:Stthomas port.JPG|right|300px|thumbnail|Port Charlotte - St. Thomas, U.S. Virgin Islands]]

=== Martial arts ===

*[http://en.wikipedia.org/wiki/Shotokan Shotokan Karate]
*[http://en.wikipedia.org/wiki/Brazilian_jiu-jitsu Brazilian jiu-jitsu]
*[http://ejmas.com/jnc/2007jnc/jncart_Leblanc_0701.html Going to the Ground: Lessons from Law Enforcement] - Journal of Non-lethal Combatives, Jan 2007

Stretches: 

*[https://www.youtube.com/watch?v=aVkgBJMmNMQ&list=PLc2eSR_oncVirFLqtGlhps40KFEygDp9p Stretching exercises for the martial arts - playlist]

*[https://www.youtube.com/watch?v=DQ8hFwsNVNc&list=PLhL9X0noKimi8F-if33SyIDThkZiEWIx4 Karate stretches]

Warmup routines:

*[https://www.youtube.com/watch?v=HqihCgonQSA&list=PLhL9X0noKimja9Se1CE1Vy4Bz8H7bmYu1 Karate warmup routines]

*[https://www.youtube.com/watch?v=WLe2-whXgkw Shaolin basic kung fu 1: warm-up, endurance, stretching, drills]

Martial arts workouts:

*[https://www.youtube.com/watch?v=Fbbz1tWIofs My KUNG FU Morning Routine at 6am - Jake Mace]

*[https://www.youtube.com/watch?v=ju0BiOoZEjE Martial Arts Fitness Training - 30 Min Workout]

*[https://www.youtube.com/watch?v=uOtSqTGZvDU Daily Kung Fu WORKOUT]

Shotokan karate routines:

*[https://www.youtube.com/watch?v=qTHdZLhyr7c&list=PLhL9X0noKimigwbSlJUVoICo7bObibNlM Shotokan karate routines]

*[https://www.youtube.com/channel/UCO48PurjV19YHPTdxIiI5-w Shotokan sensei YouTube channel]

Health benefits of martial arts:

*[http://www.fitday.com/fitness-articles/fitness/exercises/5-exercise-benefits-of-martial-arts.html 5 health benefits of martial arts]

*[http://www.afgfitness.com/blog/6-little-known-health-benefits-of-martial-arts/ 6 little known benefits of martial arts]

*[http://www.philly.com/philly/blogs/sportsdoc/Martial-arts-From-killing-art-to-wellness-and-fitness.html Martial arts: From killing art to wellness and fitness]

*[http://www.fightingmaster.com/articles/medicine/medicine.htm Health benefits of martial arts]

*[http://madisonweeklynews.com/health-and-fitness-through-martial-arts/ Health and fitness through the martial arts]

*[http://nwindianamartialarts.com/reports/adult-fitness-report/ 5 Reasons why martial arts benefit adults]

Calories burned:

*[http://healthyliving.azcentral.com/martial-arts-good-lose-weight-5765.html Ju-Jitsu and calories burned]

Black belt:

*[http://www.wikihow.com/Get-a-Black-Belt-in-Karate Get a black belt in Karate - 4 to 5 years]

*[http://healthyliving.azcentral.com/long-earn-black-belt-karate-1710.html How long does it take to get a black belt in karate]

== Overall health ==

*[https://askdrnandi.com/ Ask Dr. Nandi]

*[https://www.amazon.com/dp/B01MFEYTTQ/?coliid=I2JNID9PR63GPK&colid=2RI0SUHDUKV54&psc=0&ref_=lv_ov_lig_dp_it The Dr. Nandi Plan: 5 Steps to Becoming Your Own #HealthHero for Longevity, Well-Being, and a Joyful Life]

== Motivation and mental toughness training ==

''See also:'' [[User:Conservative/Personal development skill sets etc#Mental toughness - MTQ48 model|Mental toughness - MTQ48 model]] and [[User:Conservative/Personal development skill sets etc#Mental toughness - MTQ48 model#Resiliency, tough experiences and overcoming obstacles|Resiliency, tough experiences and overcoming obstacles]]

*[http://www.mnn.com/health/fitness-well-being/blogs/jack-lalanne-the-first-fitness-superhero Jack LaLanne: The first fitness superhero]
*[https://www.louderwithcrowder.com/liberalism-breeds-soft-weak-young-men/ Liberalism breeds soft/fat, weak "men"]
*[https://www.youtube.com/watch?v=p_ix0u5H0oA Navy SEAL Mental Toughness: Swimming and Running]
*[https://www.youtube.com/watch?v=78I9dTB9vqM How to Make Yourself Immune to Pain | David Goggins on Impact Theory]
*[http://www.youtube.com/watch?v=ZLcnErQQ27o US Navy SEAL Paul Tharp on Mental Toughness]
*[http://www.youtube.com/watch?v=u-t_cV46DoA US Navy SEAL David Goggins on Mental Toughness]
*[http://www.youtube.com/watch?v=TRYF_qr5OYc David Goggins no limitations]
*[http://www.youtube.com/watch?v=qX9FSZJu448 Never give up]
*[http://www.youtube.com/watch?v=OlEylkNRupQ Aerobics with Jesse the Jack Russell Terrier]
*[http://www.youtube.com/watch?v=TDCgp6JW8Ug Micky "pep talk" in Rocky movie]

== Cross training ==

*[https://www.youtube.com/watch?v=3Zg89rM8nY4&list=PLbTFhPispU_s1PrOrs20HN3ZSTmhEc-dz Benefits of cross training]

*[https://www.youtube.com/watch?v=UclNL0IQg_U&list=PLbTFhPispU_ucxmdZ8Z7HjbGLMKNlcA-a Cross training workouts - playlist]

*[https://www.youtube.com/watch?v=uu_k-wO1yYU&list=PLFMk_-0ibnYaFQvHl_ugDqhQYV_eKtyEP Cross training workouts]

*[http://en.wikipedia.org/wiki/CrossFit Crossfit]

== Exercise machines ==

*[https://sites.google.com/site/exercisemachines364/ Exercise machines]

== Free APPS ==

*[http://apps.microsoft.com/windows/en-us/app/active-life/b8075a11-bfeb-437d-99a4-e9f5fe8dd284 Active life]

== Decreasing post workout muscle and other pain and preventing overtraining ==

=== Warming up and stretching before exercise - Articles ===

*[http://www.active.com/triathlon/articles/the-real-reason-you-should-warm-up The Real Reason You Should Warm Up]

*[http://www.webmd.com/fitness-exercise/features/new-ideas-on-proper-stretching-techniques New Ideas on Proper Stretching Techniques - WebMD]

*[http://www.shapefit.com/exercise/6-reasons-to-warm-up.html 6 Reasons To Warm Up - Warming Up Before Exercise Is Very Important]

*[http://www.bodybuilding.com/fun/topicoftheweek32.htm How important is warming up?] 

=== Stretching ===

*[http://physicaltherapy.about.com/od/flexibilityexercises/a/stretchbasics.htm Stretching 101]

*[http://www.webmd.com/fitness-exercise/guide/how-to-stretch Stretching - WebMD]

*[http://sportsmedicine.about.com/cs/flexibility/a/aa022102a.htm Should You Stretch Before or After Exercise - Research helps determine the best time to stretch]

*[http://www.fitday.com/fitness-articles/fitness/stretching/5-benefits-of-stretching.html 5 benefits of stretching]

*[http://www.mayoclinic.org/healthy-living/fitness/in-depth/stretching/art-20047931 Benefits of stretching - Mayo Clinic]

*[http://www.sparkpeople.com/resource/stretching_benefits.asp Benefits of stretching]

==== Dynamic stretching ====

*[https://www.youtube.com/watch?v=E7ghNKOH9To&list=PLWo-PXvaXLAAKn5m-kjkOkJ-An15ccreQ Dynamic stretching - playlist 1]

*[https://www.youtube.com/watch?v=E7ghNKOH9To&list=PL7WxM2o2-Ov7bPXbLTCdDZhNa56Bi1Cz_ Dynamic stretching - playlist 2]

*[https://www.youtube.com/watch?v=8dXYY3kAtRU&list=PLe1jDOPKuT63hnK4hFKgmDjDQItEXjLFO Dynamic stretching - playlist 3]

=== Basic stretching routines ===

"For a general fitness program, the American College of Sports Medicine1 recommends static stretching for most individuals that is preceded by an active warm-up, at least 2 to 3 days per week. Each stretch should be held 15-30 seconds and repeated 2 to 4 times."[http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3273886/]

*[http://web.mit.edu/tkd/stretch/stretching_4.html Types of stretching - MIT]

*[http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3273886/ CURRENT CONCEPTS IN MUSCLE STRETCHING FOR EXERCISE AND REHABILITATION -static vs. dynamic] - PubMed 

*[http://www.sparkpeople.com/resource/fitness_articles.asp?id=1261 Basic stretching routine]

*[https://www.youtube.com/watch?v=qC7960yMaxA&list=PLbTFhPispU_utnhMJZCxbXSxjfVDo1IAf Static full body stretches - playlist]

*[https://www.youtube.com/watch?v=E7ghNKOH9To&list=PLbTFhPispU_s8Jf1IhULZz4bxwX9ancOt Dynamic full body stretches - video playlist]

=== Warmup before strength training exercise ===

*[https://www.youtube.com/watch?v=hWD6ExdpeOw&list=PLWo-PXvaXLADq153eNF6AfJpGCT9MS42y Warmup before lifting weights - playlist]

*[http://www.livestrong.com/article/73951-way-warm-up-before-weight/ The Best Way to Warm Up Before a Weight Lifting Workout]

=== Warmups before swimming ===

*[https://www.youtube.com/watch?v=H6APMYaJjN0&list=PLWo-PXvaXLABAO7C-JZvUjIK6lPt-O9yl Warmup before swimming]

=== Runner warmups ===

*[https://www.youtube.com/watch?v=T-VccEXz7wk Runner warmup]

=== Post workout soreness ===

*[http://www.nowloss.com/How-to-get-rid-of-muscle-soreness-after-a-workout.htm 12 ways to get rid of muscle soreness after a workout]

*[http://www.sciencedaily.com/releases/2007/01/070109172152.htm Caffein, resistance training and post workout soreness reduction - Science Daily]

*[http://sportsmedicine.about.com/od/sampleworkouts/a/After-Exercise.htm 10 Ways To Recover Quickly After Exercise]

*[http://fitness.mercola.com/sites/fitness/archive/2012/04/13/cold-water-immersion-for-muscle-soreness.aspx Muscle Soreness -- Is Cold Water Immersion An Effective Treatment?]

*[http://bjsm.bmj.com/content/44/Suppl_1/i45.2.abstract Local application of turmeric on delayed onset muscle soreness] - British Journal of Sports Medicine

*[http://www.livestrong.com/article/262079-how-to-use-turmeric-to-reduce-inflammation/ Using tumeric topically and internally for muscle pain, sprains, etc.]

*[http://www.drdavidwilliams.com/natural-pain-relievers/ Using tumeric topically]

*[http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3011108/ Tumeric dosages for internal use]

*[http://www.mensfitness.com/training/pro-tips/trainer-qa-should-i-be-sore-after-every-workout Post workout soreness]

*[http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1079/Nine_Amazing_Ways_To_Reduce_Post-Workout_Muscle_So.aspx 9 ways to reduce post muscle soreness]

*[http://www.livestrong.com/article/72502-recovery-sore-muscles-after-workout/ Recovery of sore muscles after a workout]

*[http://www.huffingtonpost.com/dr-mercola/sore-muscles_b_3398611.html Decreasing Post-Exertion Muscle Soreness: What's the Best Way?]

*[http://www.mensfitness.com/training/5-cures-for-sore-muscles-that-really-work 5 cures for muscle soreness that really work]

*[http://www.prevention.com/mind-body/natural-remedies/pain-remedies-11-natural-cures-pain Natural pain relievers]

=== Elbow soreness/pain and weight lifting ===

*[http://www.builtlean.com/2012/04/05/elbow-pain-weight-lifting/ 5 Tips To Manage Elbow Soreness/Pain From Weight Lifting]
*[https://www.youtube.com/watch?v=Csb91xr0x00 Self-treatment for tennis elbow - physical therapists]
*[https://www.youtube.com/watch?v=o_x1WlefJCs Soft tissue treatment around tennis elbow]
*[http://www.youtube.com/watch?v=j_sMkg40o20 Elbow Tendonitis - Forearm Supination Exercise]
*[http://www.youtube.com/watch?v=gA3TTlhOFuY Tennis Elbow Exercise - Strengthen Your Forearm Muscles And Prevent Tennis Elbow]
*[https://www.youtube.com/watch?v=we4UoiKG3Co Fix Elbow Tendonitis - Physical therapist]
*[https://www.youtube.com/watch?v=yDhV-Ku_5tw Arm Muscle Exercises : The Barbell Forearm Flexion Arm Exercise]

DMSO and muscle and joint pain:

*[http://www.drwhitaker.com/dmso-treatment-relieves-joint-and-muscle-pain DMSO and joint and muscle pain]
*[http://www.ncbi.nlm.nih.gov/pubmed/6456396 The use of DMSO in tennis elbow and rotator cuff tendonitis: a double-blind study] - PubMed
*[http://www.dmso.org/articles/information/muir.htm DMSO: Many Uses, Much Controversy]

MSM and muscle workout pain:

*[http://www.physicalmag.com/index.php?a=65&p=9 Blast muscle pain with MSM]
*[http://www.demontecentre.com/articles/53-pain/185-the-miracle-of-msm-natures-pain-reliever.html Miracle of MSM - Nature's pain reliever]
*[http://www.webmd.com/vitamins-supplements/ingredientmono-522-msm%20%28methylsulfonylmethane%29.aspx?activeingredientid=522&activeingredientname=msm%20%28methylsulfonylmethane%29 MSM - WebMD]
*[http://sacobserver.com/2012/12/ten-natural-pain-remedies-you-wont-hear-about-from-your-doctor/ MSM and pain reduction]
*[http://www.ncbi.nlm.nih.gov/pubmed/16309928 MSM and pain reduction] - PubMed

MSM and racehorses:

*[https://sites.google.com/site/msmbenefits434783/ MSM, 30 thoroughbred racehorses and hard training - Veterinarian Journal Study]
*[http://www.naturalhorse.com/archive/volume3/Issue4/article_18.php MSM and racehorse study]
*[http://www.ion-silver.com/docs/Alavis_Racehorse_Study.pdf MSM - Racehorse study]

=== Workout recovery times ===

*[https://sites.google.com/site/workoutrecovery3837/ Workout recovery times]

=== Quick healing to injuries and related conditions ===

*[https://sites.google.com/site/injuryandrelated101/ Quick healing to injuries and conditions related to injuries]

=== Various Exercises ===

*[http://life.familyeducation.com/weight-lifting/exercise/48807.html Mix of both cardio and strength strengthening and schedule]
*[http://www.mayoclinic.com/health/weightlifting/AN01664 Weightlifting: Before or after an aerobic workout?]
[[File:Makapu'u Beach Park.jpg|right|thumbnail|500px|Makapu'u Beach Park]]

=== Hamstring exercises ===

*[https://www.youtube.com/watch?v=SUDeeovoSmc&list=PLhL9X0noKimiO0C1FxhtfdgcNebLkkJLr Hamstring exercises]

=== Core exercises ===

*[http://lifestyle.msn.co.nz/nzmenslifestyle/healthandfitness/8289469/core-fitness-why-you-need-it-and-how-to-get-it Core fitness: why you need it and how to get it]
*[http://www.mayoclinic.com/health/core-strength/SM00047 Mayo Clinic - Slide show: Exercises to improve your core strength]
*[http://fitnessblackandwhite.com/core-exercises/ Among The Best Core Exercises For Men & Women To Tone Their Midsection Is “The Plank Exercise”]
*[http://www.menshealth.com/fitness/core-workout-4 Core exercises for Men]
*[http://www.askmen.com/top_10/fitness_top_ten/53_fitness_list.html Top 10 Core Exercises]
*[http://www.mensfitness.com/fitness/workout-routines/core-ultimate-workout The Core: The Ultimate workout]
*[http://exercise.about.com/od/abs/ss/abexercises.htm 10 most effective abdomen exercises]
*[http://www.squidoo.com/core-exercises-for-women Core exercises for women]

Frequency of abdominal and core exercises:

*[http://www.fitnessblender.com/v/article-detail/Can-you-Work-your-Abs-Everyday-The-Truth-about-Working-Out-Abs-Everyday/8b/ Can your work out your abdominal muscles everyday? The truth about working out your abs everyday] - Fitnessblender.com
*[http://www.livestrong.com/article/348905-can-you-exercise-your-abs-everyday/ Can you exercise your abs everyday] - Livestrong.com
*[http://www.builtlean.com/2012/03/09/abs-everyday/ Can your work out your abs everyday?] - Builtlean.com
*[http://www.mensfitness.com/training/pro-tips/trainer-qa-how-often-should-i-be-training-my-abs How often should I be doing abdominal exercises?]
*[http://www.livestrong.com/article/386523-how-often-should-you-do-abdominal-exercises/ Frequency of core exercises]

Designing a core program:

*[http://www.humankinetics.com/excerpts/excerpts/the-first-5-steps-to-creating-the-perfect-core-workout-program Creating core exercise program]
*[http://www.builtlean.com/2012/03/09/abs-everyday/ Designing a core exercise program as part of an entire exercise/nutrition program]

=== Cardio ===

*[http://exercise.about.com/od/weightloss/a/burningfat_2.htm Mix up intensity levels]
*[http://www.bodybuilding.com/fun/topicoftheweek20.htm Mix up intensity levels]
*[http://www.gymjunkies.com/mental-toughness/ Increasing intensity levels]
*[http://www.military.com/military-fitness/workouts/popular-swimming-workouts Swimming cardio workouts]

==== Swimming ====

*[http://health.howstuffworks.com/wellness/aging/retirement/10-health-benefits-of-swimming.htm#page=0 10 health benefits of swimming]
*[http://www.livestrong.com/article/216757-swimming-weight-lifting-workouts/ Reasons to combine weight training with swimming]
*[http://bodyathletics.hubpages.com/hub/Swimming-and-Building-Muscle Swimming and building muscle]
*[http://www.breaststroke.info/BRSTWE.htm Swimming and combined with resistance training]
*[http://ruthkazez.com/50swimworkouts.html 50 Swimming workouts]
*[http://swimming.about.com/od/swimworkouts/a/swim_benefit.htm Benefits of swimming]
*[http://www.dailymail.co.uk/health/article-132028/Swim-away-calories.html Benefits of various strokes]
*[http://www.nutristrategy.com/caloriesburnedswimming.htm Calories burned via various strokes]
[http://www.swimming.org/swimfit/calorie-cruncher/ Calorie burned via various strokes compared to other exercises]

Butterfly stroke:

*[https://www.youtube.com/watch?v=hAUl4Sdg6R8&list=PLc2eSR_oncVjQL2VXJ8MY7bUV2J1KrxVO Butterfly stroke]

=== Strength training ===

Benefits of weight training:

*[http://www.mayoclinic.org/healthy-living/fitness/in-depth/strength-training/art-20046670 Benefits of strength training] - Mayo Clinic

*[http://www.everydayhealth.com/fitness/add-strength-training-to-your-workout.aspx 6 benefits of strength training] by Chris Iliades, MD

*[http://www.simplefitnesssolutions.com/articles/weight_loss.htm Increased resting metabolism burns over 15% more calories a day] by Deborah L. Mullen, CSCS

General tips:

*[http://www.bodybuilding.com/fun/franco4.htm Important factors for weight training]

Nutrition and adding muscle:

*[http://www.builtlean.com/2012/12/24/protein-build-muscle/ Nutrition and adding muscle]

*[http://www.mikemahler.com/online-library/articles/nutrition-programs/eating-for-maximal-strength.html Eating for Maximal Strength, Health, Energy and Muscle]

*Tempah, Egg whites, quinoa, legumes, fish, chicken/turkey breast, lean beef.[https://books.google.com/books?id=BcUaAgAAQBAJ&pg=PT12&lpg=PT12&dq=legumes+and+strength+training&source=bl&ots=tAPjQDSOv2&sig=qKpZrVWmnOBFcHcXVDTb241LzNY&hl=en&sa=X&ei=NFCsVJuPG4mgyQTelYGABQ&ved=0CFUQ6AEwBg#v=onepage&q=legumes%20and%20strength%20training&f=false]

*[http://www.onegreenplanet.org/vegan-food/5-plant-based-foods-that-will-help-you-build-muscle/ 5 plant foods that help strength training]

*[http://www.cookinglight.com/healthy-living/fitness/strength-training-foods/view-all Foods that help strength training workouts]

*[http://www.mensfitness.com/nutrition/what-to-eat/mf-super-food-quinoa Super Food: Quinoa]

*[http://www.ldnmuscle.com/food-for-thought-quinoa/ Food for thought - Quinoa]

*[http://www.cookinglight.com/healthy-living/fitness/strength-training-foods/legumes-with-protein Legumes and weight training]

*[http://www.marksdailyapple.com/beans-legumes-carbs/ Legumes and strength training]

==== Muscle you can add to your body naturally in a year ====

*[http://www.muscleforlife.com/how-much-muscle-can-you-build-naturally/ How Much Muscle Can You Build Naturally?]

==== Dumbbell exercises ====

*[http://www.dumbbell-exercises.com/ Dumbbell exercises]

===== Dumbbell exercises for legs =====

*[http://www.dumbbell-exercises.com/exercises/legs/#6 Dumbbell exercises for legs]

===== Dumbbell exercises for upper body =====

*[http://www.musclemag.com/the-complete-upper-body-dumbbell-workout/ The complete upper body dumbbell workout]

*[http://www.menshealth.com.sg/fitness/best-dumbbell-workouts-arms-and-upper-body Best dumbell workouts - arms and upper body]

==== Calisthenics ====

Benefits:

*[http://blog.52challenges.com/workout/7-reasons-why-you-should-do-calisthenics/ 7 benefits of calisthenics]

*[http://calisthenicsworld.com/benefits-of-calisthenics benefits of calisthenics]

*[http://www.livestrong.com/article/543754-calisthenics-vs-weightlifting/ Bootcamp calisthenics burn about 400 calories per hour]

*[http://www.fitday.com/fitness-articles/fitness/cardio/calisthenics-the-benefits-of-weight-free-exercise.html Calisthenics - Benefits of weight free exercise]

*[https://www.youtube.com/watch?v=X88VqEgMpsY&list=PLc2eSR_oncVhcs3UO5BgnmBUeBU2Gz_Wc Benefits of calisthenics - playlist]

*[http://forum.bodybuilding.com/showthread.php?t=135576401 6 benefits of calisthenics over weights]

*[http://arnlanl.blogspot.com/2010/09/journey-of-strength-part-1.html Journey of strength - Part 1]

Calisthenic  technique/form:

*[https://www.youtube.com/user/RedDeltaproject/videos Calisthenic  technique/form - Red Delta Project]

Calisthenic routines:

*[https://www.youtube.com/watch?v=Q0HNe9mSNOI&list=PLSsRRSrw69QJ89Uy15lf-1wIMYrQlOVI7 Calisthenics routines - playlist]

*[https://www.youtube.com/watch?v=X88VqEgMpsY&list=PLc2eSR_oncVhcs3UO5BgnmBUeBU2Gz_Wc Calisthenics - routines]

*[http://arnlanl.blogspot.com/search?q=journey+of+strength Proper pushup form]

==== Free weights vs. machines ====

*[http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/876/Machines_vs_Free_Weights.aspx Free weights vs. machines]

*[http://www.ncbi.nlm.nih.gov/pubmed/18296958 Strength outcomes in fixed versus free-form resistance equipment.] - PubMed

*[http://breakingmuscle.com/strength-conditioning/new-study-pits-barbell-squats-against-leg-press-machine New Study Pits Barbell Squats Against Leg Press Machine]

*[http://bretcontreras.com/machines-vs-free-weights-more-research-is-needed/ Machines vs. Free Weights: More Research is Needed] - Bret Contreras - CSCS

*[http://www.collegesportsscholarships.com/machines-free-weights.htm Weight training - free weights or machines?]

==== Nautilus machines ====

Beginner Nautilus training:

*[http://www.livestrong.com/article/341889-beginner-nautilus-weight-training/ Beginner Nautilus training]

Basic and Intermediate Nautilus training:

*[http://www.ehow.com/way_5143426_nautilus-exercise-routines.html Nautilus exercise routines]

==== Total Gym ====

*[http://askthetrainer.com/total-gym-workout-videos.html Total Gym workouts]
*[http://www.totalgymdirect.com/total-gym-exercises.php Total Gym exercises- Total Gym website]
*[http://www.totalgymdirect.com/total-gym-arm-exercises.php Total Gym arm exercise - Total Gym website]
*[http://www.youtube.com/watch?v=E0ckHIe0Qsg Total Gym exercises] - YouTube
*[http://www.youtube.com/watch?v=6kzr7TmJP7I&playnext=1&list=PL55246ADB38E534EE&index=12 Total Gym playlist] - YouTube

General:

*[http://exercise.about.com/cs/exbeginners/a/begstrength.htm Strength training basics]
*[http://exercise.about.com/od/exerciseworkouts/Strength_Training_and_Specialty_Workouts.htm Strength Training and Specialty Workouts]
*[http://www.mayoclinic.com/health/strength-training/HQ01710 Strength training - Mayo clinic]
*[http://exercise.about.com/cs/exerciseworkouts/l/blnoweightwkout.htm Travel - no weights]

Ankle strengthening:

*[https://www.youtube.com/watch?v=IrTCJh9OEKU&list=PLc2eSR_oncVh0f5LaICSh4L4XEcka5Rws Ankle strengthening]

=== Stretching exercises ===

*[http://www.youtube.com/watch?v=-iY5V0xiiKw&feature=&p=E4883EC0D93B4FA4&index=0&playnext=1 Stretches]
*[http://www.trainwithmeonline.com/stretching_exercises.html Stretching exercises]
*[http://www.sportsinjuryclinic.net/cybertherapist/stretching/allstretches.php Stretching exercises]

=== Workouts ===

High intensity interval training:

*[http://en.wikipedia.org/wiki/High-intensity_interval_training High-intensity interval training]
*[http://www.healthguidance.org/entry/14938/1/MAX-Interval-Training.html Max interval training]

High intensity interval training videos:

*[https://sites.google.com/site/workouts3947937/ Max interval sports training videos]

Tabata interval training:

*[http://www.nerdfitness.com/blog/2009/06/29/tabata-the-most-efficient-4-minutes-of-your-life/ Tabata interval training]

P90x workouts:

*[http://www.youtube.com/watch?v=qGksmWiztq4&list=SP749CB29CE08748C4 P90x workouts]

Insanity workout program - high intensity:

*[http://www.youtube.com/watch?v=1W-aNTrq_a4 Insanity workout program - high intensity]
*[http://www.webmd.com/fitness-exercise/features/fitness-review-beach-body-insanity-program Review - Insanity workout program - high intensity - WebMD]

U.S Navy Seal workout:

*[http://www.livestrong.com/article/533946-navy-seal-workouts-body-weight/ U.S. Navy SEAL workouts]
*[http://www.docstoc.com/docs/40212497/Navy-Seal-Workout-Routine Navy Seal workout schedule/routine]

Stew Smith workout program:

*[http://www.scribd.com/doc/38331203/45-Day-Plan Stew Smith scribd]
*[http://www.stewsmithptclub.com/45dayplan.pdf Stew Smith's workouts]
[[File:Forest road.jpg|right|thumbnail|500px]]

== Area jogging paths ==

[https://sites.google.com/site/areajoggingpaths8438/ Area jogging paths]

== Working out - humorous ==

*[https://www.youtube.com/watch?v=XD5axAX9U78&list=PL2933E03B622D0EEA CrossFit - Killing The Fat Man: Gary Roberts - humorous]

== Foods to avoid ==

*[https://www.youtube.com/watch?v=DzuOaJ9f8qI 10 Foods You Should Never Eat]

*[https://www.healthline.com/nutrition/20-foods-to-avoid-like-the-plague 20 unhealthy foods to avoid]

== Heart health ==

=== Aerobic exercise and heart health ===

*[https://www.verywellhealth.com/aerobic-exercise-fights-stiff-heart-1746005 Aerobic exercise, heart health and diastolic function]

*[https://consumer.healthday.com/cardiovascular-health-information-20/heart-attack-management-and-prevention-news-365/middle-aged-and-out-of-shape-it-s-not-too-late-to-save-your-heart-729940.html Heart health, middle age, heart health and diastolic function]

*[https://www.youtube.com/watch?v=_AXQnM-jai0&list=PLbTFhPispU_v_R8QIkHvxhWsTUZRi5_bj Heart health and exercise]
=== A better way to prevent heart disease ===

*[https://doctoraseem.com/a-better-way-to-prevent-and-reverse-heart-disease-without-lowering-cholesterol/ A better way to prevent heart disease] by Dr. Aseem Molhatra

Besides not smoking, there are four main factors to address. One – “poor diet, full of ultra-processed foods – junk foods, packaged foods high in starch, sugar, unhealthy oils. Going back to more traditional ways of eating is a very powerful step in preventing or managing heart disease. The foods we should eat? A combination of oily fish, nuts, whole fruit and vegetables, extra virgin olive oil  – and whatever else as long as you’re minimising the sugar and low quality carbohydrate, the breads and the pastas.

*[https://www.dailymail.co.uk/health/article-3574810/The-toxic-truth-vegetable-oil-Cooking-healthy-fats-increases-risk-heart-disease-type-2-diabetes-cancer.html The toxic truth about vegetable oil: Cooking with 'healthy' fats increases the risk of heart disease, type 2 diabetes and cancer]

== Heart health and avoiding stiff heart (maintaining a "younger heart") ==

*[https://www.npr.org/sections/health-shots/2018/03/12/591513777/hearts-get-younger-even-at-middle-age-with-exercise Hearts Get 'Younger,' Even At Middle Age, With Exercise]

=== Amount of exercise and hearth health ===

*[https://www.health.harvard.edu/heart-health/how-much-exercise-is-optimal-for-heart-health How much exercise is optimal for heart health?], Harvard health, 2016

=== Pycnogenol and heart/circulatory health ===

*[http://www.lifeextension.com/Magazine/2014/6/Wide-Ranging-Longevity-Benefits-Of-Pycnogenol/Page-01 Wide-Ranging Longevity Benefits Of Pycnogeno]

*[https://www.youtube.com/watch?v=IFxloeDSzwc&list=PLbTFhPispU_sd_kWWWzOSb6_xozAAj75K Pycnogenol and heart/circulatory health]
== Increasing lung capacity ==
[[Image:Fischer wideweb 430x408.jpg|right|thumb|[[Bobby Fischer]] playing chess against [[Boris Spassky]] in 1974.]]
The chess champion [[Bobby Fischer]] believed that physical conditioning affected mental performance too as can be seen here: "Bobby thought of himself as an athlete, and he trained with single-minded persistence. He was determined that Spassky would not wear him down at the table. He followed a strict regimen each day to prepare for the demands of the grueling upcoming match in Iceland. After a daily workout in the gym followed by a sauna and rubdown, Bobby would swim laps and stay underwater for as long as he could (as shown in the photograph here). Bobby repeatedly said to me, “Spassky, I am going to crush him.”[https://questmag.com/blog/our-columnist-harry-benson/]
 
*[https://www.healthline.com/health/how-to-increase-lung-capacity Breathing Exercises to Increase Lung Capacity]

*[https://www.medicalnewstoday.com/articles/how-to-breathe-properly How to breathe properly for better health]

*[https://www.betterfasterurgentcare.com/blog/2021/september/can-you-restore-or-improve-lung-capacity-/ 5 Top Ways to Improve Your Lung Function]

*[https://www.medicalnewstoday.com/articles/how-long-can-the-average-person-hold-their-breath How long can the average person hold their breath?]

*Jumping continuously increases your heart rate and hence improves your lung capacity. This is because your body requires more oxygen and blood to be pumped to the working muscles for the period that you do the exercise."

*[https://www.healthdigest.com/1132265/simple-cardio-workouts-you-can-do-at-home/ When You Jump Rope Every Day, This Is What Happens To Your Body]

*"Skipping ropes improves blood circulation and breathing which ultimately enhances your lung capacity." - [https://pharmeasy.in/blog/10-amazing-health-benefits-of-skipping-rope/ 10 Amazing Health Benefits of Skipping Rope]

== Exercise and preventive medicine ==

*[http://www.health.com/health/article/0,,20411070,00.html Fit at Any Age: Is Exercise the Real Fountain of Youth? Our Experts Think So]
*[http://www.health.com/health/article/0,,20411070,00.html Ageless heroics]
*[http://well.blogs.nytimes.com/2011/03/02/can-exercise-keep-you-young/ Can exercise keep you young?]
*[https://www.acefitness.org/prosourcearticle/3547/turn-back-the-clock-how-to-maximize-the-anti How to maximize the anti-aging effects of exercise]

== Longevity and general health ==

*[https://www.youtube.com/watch?v=wsLnPRUUGhQ&list=PLi6SPoxGbCqX1Q4uaTm1QTZkebL5zaWOW Longevity - playlist]
*[http://longevity.about.com/od/healthyagingandlongevity/a/okinawan_aging.htm The Okinawans – Japanese Longevity and Healthy Aging]

=== Exercise ===

*[http://news.yahoo.com/want-live-longer-optimal-amount-exercise-revealed-190322763.html Optimal amount of exercise for longevity]

=== Long term weight management ===

*[http://news.harvard.edu/gazette/story/2014/12/using-weights-to-target-belly-fat/ Weight training better than aerobics for weight management, doing both even better]

*[http://www.spineuniverse.com/wellness/exercise/build-muscle-lose-fat Weight training for weight management] by Ellington Darden, Ph.D.

*[http://en.wikipedia.org/wiki/Body_mass_index BMI and its limitations]

*[http://en.wikipedia.org/wiki/Body_fat_percentage Bodyfat percentage]

*[http://healthland.time.com/2010/12/03/whats-the-ideal-bmi-for-longevity/ What is the ideal BMI for longevity?]

*[http://www.builtlean.com/2010/08/03/ideal-body-fat-percentage-chart/ Ideal body fat percentage]

*[http://www.ncbi.nlm.nih.gov/pubmed/16002825 Long-term weight management] or  [http://ajcn.nutrition.org/content/82/1/222S.long Am J Clin Nutr. 2005 Jul;82(1 Suppl):222S-225S], about 20% achieve permanent weight loss after becoming overweight

*[http://www.webmd.com/diet/losing-weight-long-term Long term weight management] - WebMD

*[https://sites.google.com/site/generationzandobesity/ Generation Z and skyrocketing obesity rates] (born mid to late 90s to the present)
Sardinia has the highest rate of 100 year-old living residents.
[[File:Warning signs in the modern age.jpg|thumbnail|center|700px|Modern day warning sign devices]]
{{Clear}}

=== Sardinia and longevity ===

This category is a little different: death before age 100. On the Italian island of Sardinia the approximately 1.6 million inhabitants have the world’s highest documented percentage of people who have lived longer than 100 years. The secret is likely a combination of diet (they eat mostly fruits and vegetables, olive oil, garlic, fresh dairy, and tiny amounts of meat only once or twice a week), lifestyle (people typically work into their 90s), and genetics. In fact, a research team discovered a gene in the Y chromosome that can significantly reduce the risk of stroke and heart attack in men in Sardinia.

=== Longevity: Plant based diet and a Sabbath Day to reduce stress ===

In an attempt to “reverse engineer longevity,” Dan Buettner has spent years researching the parts of the world where people live much longer than average. Most of those locations are outside the United States — including Sardinia, Italy, and Okinawa, Japan — but there is one long-living group stateside. It’s the Seventh-day Adventists, who live an average of 10 years longer than the American life expectancy of about 79 years.

Buettner, whose work is part of the Blue Zones Project, joined HuffPost Live’s Caitlyn Becker on Wednesday to explain what Seventh-day Adventists do right. That includes eating a plant-based diet and having “a social network that reinforces the right behavior.” Their religious beliefs are also a big help, he said.

“They take this idea of Sabbath very seriously, so they’re decompressing the stress,” Buettner said. “About 84 percent of health care dollars are spent because of bad food choices, inactivity and unmanaged stress, and they have these cultural ways of managing stress through their Sabbath.”[https://www.huffpost.com/entry/seventh-day-adventists-life-expectancy_n_5638098]

=== Longevity and biomarkers ===

*[https://www.centralathlete.com/blog/9-biomarkers-to-track-if-you-want-to-live-well-and-prosper 9 Biomarkers to Track If You Want to Live Well and Prosper], Centralathlete.com

*Vitamin D, Optimal range = 50 - 100 ng/dl[https://www.centralathlete.com/blog/9-biomarkers-to-track-if-you-want-to-live-well-and-prosper]

"Other biomarkers of longevity include growth hormone (GH) and the insulin-like growth factor-1 (IGF-1). These somatotropic hormones regulate cellular homeostasis and play significant roles in cell differentiation, function, and survival. In mammals, these hormones peak during puberty and decline gradually during adulthood and aging. GH and IGF-1 regulate mitochondrial mass and function and contribute to specific processes of cellular aging, including mitochondrial biogenesis, respiration and ATP production, oxidative stress, senescence, and apoptosis. The way these pathways intersect during aging is of particular interest to researchers. Of note is that lower levels of IGF-1 does not mean that IGF-1 is systemically lower. It may really reflect GH/IGF-1 hormone resistance, meaning the hormone isn’t getting into the cell because of some dysfunction involving the signaling, transportation, and/or receptor."[https://www.donnieyance.com/what-can-centenarians-teach-us-about-cholesterol-levels-and-longevity-it-isnt-what-you-think/]

== Health statistics ==

*[http://www.cdc.gov/nchs/fastats/lcod.htm CDC leading causes of death]

Obesity:

*[http://www.cdc.gov/nchs/fastats/overwt.htm Obesity and overweight prevalence in the USA]

*[http://www.maxmasnick.com/2011/11/15/obesity_by_county/ Mapping obesity in the USA]

*[http://www.downeyobesityreport.com/2012/10/weight-of-the-nations/ Global obesity - weight of the nations]

Obesity and health risks:

*[[Health risks linked to obesity|Health risks of obesity]]
*[http://www.cancer.gov/cancertopics/factsheet/Risk/obesity Obesity and cancer]

Documentaries:

*[http://www.youtube.com/watch?v=-pEkCbqN4uo Weight of the nation - HBO]

== Personal trainers blog ==

*[http://www.allouteffort.com/ All out effort] by Sam Y.

== Sauna ==

*[http://www.drwhitaker.com/health-benefits-of-a-sauna Health benefits of a sauna]

*[http://www.finnleo.com/pages/health-and-wellness.aspx Benefits of a sauna]

*[http://www.livestrong.com/article/344191-what-are-the-benefits-of-saunas-at-the-gym/ Benefits of a sauna - Livestrong]

*[http://www.health.harvard.edu/press_releases/sauna_health_benefits Sauna Health Benefits : Are saunas healthy or harmful?] - Harvard Medical school

*[http://www.wikihow.com/Intensify-the-Benefits-of-a-Sauna How to Intensify the Benefits of a Sauna]

*[http://www.livestrong.com/article/26219-health-benefits-dry-sauna/ Health benefits of a dry sauna - Livestrong]

*[http://en.wikipedia.org/wiki/Sauna#Health_risks_and_benefits Health risks and benefits of a sauna]

*[http://www.streetdirectory.com/travel_guide/26548/alternative_medicine/a_wet_vs_a_dry_sauna___benefits_and_how_they_work.html A Wet VS A Dry Sauna - Benefits and How They Work]

== Sports figures ==

Franz Klammer:

*[https://www.youtube.com/watch?v=qoRRyTYiTKk Franz Klammer -The Kaiser - Hahnenkamm Kitzbuehel.m4v Franz Klammer - 1976 Olympic Gold Medal Run]
*[https://www.youtube.com/watch?v=VCm0m42GJ5Q Franz Klammer - 1976 Olympic Gold Medal Run - Interview]

Greg LeMonde: 

*[http://www.youtube.com/watch?v=AyvwtOQYQ-E Greg LeMonde 1986 Tour de France]
*[http://www.youtube.com/watch?v=lb5Kla216T4 Greg LeMonde 1986 Tour de France - French]

Pele:

*[http://www.youtube.com/watch?v=vsY5KdfUBqM Pele top 20 goals]
*[http://www.youtube.com/watch?v=Q1yUj6MoA-U Pele - ball Juggling]
*[https://www.youtube.com/watch?v=88BQYlJ5dUQ Pele goals]
[[File:Lutheran North Dakota church.jpg|thumbnail|325px|right]]

Michael Jordon:

*[http://www.youtube.com/watch?v=gEj-lw83pgw Michael Jordan - Inspirational video]
*[http://www.youtube.com/watch?v=ScXS5EWYqw4 Micheal Jordan - interview 2012]
*[http://www.youtube.com/watch?v=gfvuF5qf9v0 Micheal Jordan - interview]

Tim Tebow:

*[http://www.youtube.com/watch?v=fR4V-0DfaGc Tim Tebow]

Motorcycle: 

*[http://www.youtube.com/watch?v=sfPM77TsGaA Rossi-Stoner Laguna Seca 2008 battle]

== Importance of daily exercise routine on energy, mood and mental function ==

*[http://www.inc.com/jeff-haden/20-minutes-guaranteed-to-make-your-whole-day-better-tues.html 20 minutes guaranteed to make your day go better]

== Health scores ==

*[http://www.ntnu.edu/cerg/vo2max Fitness calculator]

*[http://www.bloodpressureuk.org/BloodPressureandyou/Thebasics/Bloodpressurechart Blood pressure chart]

*[http://www.positivehealth.com/article/exercise-and-fitness/exercise-and-fitness-blood-pressure-truths-and-myths Blood pressure by health levels]

*[http://my.clevelandclinic.org/heart/prevention/exercise/pulsethr.aspx Pulse rates and predicted target heart rates by age]

*[http://www.topendsports.com/testing/heart-rate-resting-chart.htm Pulse rate by fitness]

*[http://www.webmd.com/heart-disease/pulse-measurement?page=2 Pulse rate by age and fitness]

BMI:

*[http://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/english_bmi_calculator/bmi_calculator.html BMI calculator]

*[http://www.cancer.org/cancer/cancercauses/dietandphysicalactivity/bodyweightandcancerrisk/body-weight-and-cancer-risk-adult-bmi BMI chart]

*[http://www.halls.md/body-mass-index/mens.htm BMI and age correlations]

== Healthy living ==

*[http://www.mayoclinic.com/health/HealthyLivingIndex/HealthyLivingIndex Mayo Clinic - healthy living]
*[http://www.drfuhrman.com/library/articles.aspx Dr. Joel Fuhrman, MD - online library]

== Sleep ==

=== Sunrise/sunset times for your region ===

*[http://www.timeanddate.com/worldclock/sunrise.html Sunrise/sunset in your city]

=== Evening internet use ===

Don't use computer/internet an hour before bed, may hamper sleep:

*[http://www.webmd.com/sleep-disorders/features/power-down-better-sleep Turn off TV/internet 30 minutes before going to sleep]

*[http://www.scientificamerican.com/article/bright-screens-could-delay-bedtime/ Bright Screens Could Delay Bedtime] - Scientific American, Dec 19, 2012 

*[http://sleepfoundation.org/media-center/press-release/annual-sleep-america-poll-exploring-connections-communications-technology-use- Annual Sleep in America Poll Exploring Connections with Communications Technology Use and Sleep]

*[http://health.usnews.com/health-news/family-health/sleep/articles/2011/03/07/using-electronics-before-bed-may-hamper-sleep Using Electronics Before Bed May Hamper Sleep]

*[http://chriskresser.com/how-artificial-light-is-wrecking-your-sleep-and-what-to-do-about-it How artificial light is wrecking your sleep, and what to do about it]

Devices/software:

*[http://www.amazon.com/dp/B000LWJCJW/?tag=chrikres-20 Solar Shield]

*[http://www.amazon.com/dp/B000USRG90/?tag=chrikres-20 Uvex S1933X Skyper Safety Eyewear]

*[https://justgetflux.com/ Flux software]

*[http://sleepjunkies.com/tools/flux-app-review/ Flux software review]

Charles A. Czeisler

*[http://en.wikipedia.org/wiki/Charles_Czeisler Charles A. Czeisler is an American physician and sleep researcher at Harvard Medical School]

=== Ways to fall asleep ===

*[http://www.huffingtonpost.com/2015/02/23/fall-asleep-faster_n_6713464.html 9 ways to fall back to sleep]

*[http://abcnews.go.com/Health/tips-fall-asleep-faster/story?id=13846198 9 ways to fall to sleep]

*[http://www.sleepingtricks.com/counting.php The counting method of falling asleep]

*[https://sites.google.com/site/sleep76437/ Sleep tips]

Ways to fall back asleep:

*[http://health.usnews.com/health-news/health-wellness/articles/2014/01/10/how-to-fall-asleep-when-its-4-am-and-youre-wide-awake How to Fall Asleep When It's 4 a.m. And You're Wide Awake]

*[http://www.webmd.com/sleep-disorders/tips-for-better-sleep How to fall back to sleep - WebMD]

*[http://thesleepcompanion.com/proven-tips-to-help-you-fall-asleep/ Ways to fall back to sleep in minutes]

Foods that help sleep:

*[https://www.caring.com/articles/five-foods-that-help-you-sleep 5 Foods That Help You Sleep]

*[http://www.rd.com/slideshows/foods-that-help-you-sleep/ Foods that help you sleep - Reader's Digest]

*[http://www.goodhousekeeping.com/health/diet-nutrition/g796/sleep-inducing-foods/? 10 foods that help you sleep]

*[http://www.health.com/health/gallery/0,,20628881,00.html Best and worst food for sleep]

*[http://www.fitnessmagazine.com/health/sleep/best-foods-for-sleep/ Best and worst foods for sleep]

=== Sleep and insight ===

*[http://www.nature.com/nature/journal/v427/n6972/full/nature02223.html Sleep inspires insight - Nature]

*[http://www.psychologytoday.com/blog/conquering-cyber-overload/201005/sleep-success-creativity-and-the-neuroscience-slumber Sleep for Success: Creativity and the Neuroscience of Slumber]

=== Sleep aids ===

*[https://www.consumerhealthdigest.com/sleep-aid-reviews/somnapure.html Sleep aid reviews]

*[http://www.thecleverowl.com/wellness/when-it-comes-to-a-natural-sleep-aid-consumers-have-spoken_8755/ Somnapure]

Bedding:

*[http://www.healthometernuyu.com/nuyu-sleep-system/sleep-system.html?src=ADLnuyu&kwid=eec37ad1543a46c6b3dc481576a71673 Nuyu sleep system]

=== Sleep and exercise correlation ===

*[http://sleepfoundation.org/sleep-news/study-physical-activity-impacts-overall-quality-sleep Study: Physical Activity Impacts Overall Quality of Sleep]

== Mind/body material for friend's sick spouse ==

*[https://www.youtube.com/watch?v=KZ7JfC3_Zgc&list=PLc2eSR_oncVhBuWOae-V-AAfg0Xpb5WTu Herbert Bensen's Relaxation Response]

*[http://www.relaxationresponse.org/steps/ Steps to relaxation response]

*[https://www.youtube.com/watch?v=JhgCUtnN0Yg&list=PLc2eSR_oncVitehnr7CKSJtrwUQH_nBRQ Immune system and positive mental attitude]

== Divergent and convergent thinking, creativity and IQ ==

*[http://www.psychologytoday.com/blog/beautiful-minds/201202/both-convergent-and-divergent-thinking-are-necessary-creativity How Convergent and Divergent Thinking Foster Creativity]

== Healthful spices ==

*[http://www.drweil.com/drw/u/ART03001/Three-Reasons-to-Eat-Turmeric.html 3 reasons to eat turmeric]
*[http://www.organicauthority.com/health/11-health-benefits-of-cinnamon.html 11 health benefits of cinnamon]
*[http://www.sciencedaily.com/releases/2009/01/090130154901.htm Chemists Shed Light On Health Benefits Of Garlic]
*[http://www.huffingtonpost.com/leo-galland-md/health-benefits-garlic_b_900784.html Surprising Health Benefits Of Garlic And Onions]

== Supplements and sugar documentary ==

*[https://sites.google.com/site/healthsupplements43749378/ Supplements and sugar documentary]

== Outdoor and camping gear ==

Flashlights:

*[https://www.youtube.com/watch?v=ef-T-bdtQMs Fenix PD35: So Bright It Should Be Illegal!!]

*[http://www.sears.com/search=brinkmann%20800%202705%200%201%20million%20candle%20power%2012%20volt%20dc%20spotlight%20with%20cigarette%20lighter%20adapter Brinkmann 800-2705-0 1 Million Candle Power 12 Volt DC Spotlight]

== Allergies ==

*[http://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/allergies-allergy Allergies and natural supplements - WebMD]

=== Dust mites ===

*[http://www.medicinenet.com/script/main/art.asp?articlekey=20276 8 ways to get rid of dust mites]

Ozone/negative ionizers and dust mites:

*[http://www.tandfonline.com/doi/abs/10.1080/01919510600689679 Killing Effect of Ozone on House Dust Mites, the Major Indoor Allergen of Allergic Disease]
*[http://www.topix.com/forum/health/scabies/TPU2TAGTUAQ4MCRM4 Killing Effect of Ozone on House Dust Mites, the Major Indoor Allergen of Allergic Disease]

Negative ionizers and dust mites:

*[http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3609258/ negative ionizers and dust mites - PubMed]

== Colds/flu ==

=== Prevention ===

*[http://pennstatehershey.adam.com/content.aspx?productId=107&pid=33&gid=000019 Penn State Hershey Medical Center - Probiotics/vitamins/minerals/echinacea/garlic/ginseng prevent colds/flu] - Take November to February

=== Diagnosis ===

*[http://umm.edu/health/medical/reports/articles/colds-and-the-flu Diagnosis: Cold vs. flu] - University of MD medical center

=== Reducing a cold's duration ===

*[https://sites.google.com/site/reducingacoldsduration/ Reducing a cold's duration]

*[http://www.menshealth.com/health/fight-cold-flu Ways to stop a cold in its tracks]

*[http://www.everydayhealth.com/cold-flu/tips-to-shorten-cold-duration.aspx Tips to shorten a cold's duration]

*[http://www.webmd.com/cold-and-flu/features/stop-a-cold Stop a cold in 12 hours - WebMS]

==== Sore throat remedies ====

*[http://everydayroots.com/sore-throat-remedies Sore throat remedies]

*[http://www.rd.com/slideshows/sore-throat-remedies-home-gargles/#slideshow=slide1 Sore throat remedies - Reader's Digest]

*[http://www.livestrong.com/article/506681-is-ginger-tea-good-for-the-throat/ Is ginger tea good for the throat?]

Apple cider vinegar and sore/strep throat:

*[http://low-cholesterol.food.com/recipe/sore-and-strep-throat-away-gargle-106056 Apple cider vinegar and sore/strep throat gargle]

*[http://www.livestrong.com/article/121317-apple-cider-vinegar-home-remedies/ Apple cider home remedies for a sore throat]

*[http://homeremediesforlife.com/apple-cider-vinegar-for-sore-throat/ Apple cider vinegar for sore throat]

*"Follow up with a gargle of 1 tsp Bragg Apple Cider Vinegar in half a glass of distilled water to rinse away remaining toxins and bacteria. This gargle also soothes and relieves sore throats." - Bragg Apple Cider website[[http://bragg.com/healthinfo/hereshealth.html]]

==== Bronchitus recommendations ====

*[https://sites.google.com/site/bronchitusrecommendations181/ Bronchitus recommendations]

*[http://www.besthealthmag.ca/best-you/home-remedies/natural-home-remedies-bronchitis Home remedies - Bronchitus]

*[http://health.howstuffworks.com/wellness/natural-medicine/home-remedies/home-remedies-for-bronchitis.htm#page=0 14 Home remedies for bronchitis - How stuff works]

*[http://www.wikihow.com/Get-Rid-of-Bronchitis How to get rid of bronchitis]

*[http://health.usnews.com/health-news/health-wellness/articles/2013/11/29/bronchitis-symptoms-and-treatment Bronchitus - Symptoms and treatment - US News and World Report - advice from a pharmacist]

*[http://familydoctor.org/familydoctor/en/diseases-conditions/acute-bronchitis/treatment.html Acute bronchitis treatment]

== Coronavirus tracking and forecasts ==

*[https://covid.cdc.gov/covid-data-tracker/#county-view  Coronavirus cases by state/county - CDCD data]

*[https://www.bloomberg.com/news/features/2021-09-12/6-month-covid-outlook-2021 Here’s What the Next Six Months of the Pandemic Will Bring], Bloomberg News, 9/2021

== Coronavirus prevention, info and treatments==

*[https://blogs.cdc.gov/cancer/2020/03/16/best-remedy-for-covid-19-is-prevention/ Best Remedy for COVID-19 Is Prevention]

*A recent study by the University of Chicago last week showed people with vitamin D deficiency were almost twice as likely to test positive for the virus¹⁶ as those with healthy levels.[https://www.internationalsos.com/insights/why-are-covid-19-deaths-falling-even-as-cases-are-rising] 

*[https://www.businessinsider.com/morning-is-best-time-to-shop-groceries-without-crowds-2020-3 The best time to shop for groceries during the coronavirus pandemic is early morning, studies show]

*[https://news4sanantonio.com/news/coronavirus/cdc-releases-new-times-covid-19-can-live-on-surfaces-up-to-3-days CDC: COVID-19 can live in the air for 3 hours, plastic for 3 days. COVID-19 symptoms]

*[https://finance.yahoo.com/news/ozones-effectiveness-killing-sars-coronavirus-000000776.html Ozone's Effectiveness in Killing SARS Coronavirus Leads to Theory on COVID-19] (30 seconds exposure to ozone)

*[https://www.bbc.com/future/article/20200408-covid-19-can-boosting-your-immune-system-protect-you Covid--19: Can 'boosting' your immune system protect you?], BBC

*[https://blog.insidetracker.com/supplements-support-immunity-against-respiratory-infection Supplements that Support Immunity Against Respiratory Infections Like COVID-19] 

*[https://www.vox.com/future-perfect/2020/4/24/21233226/coronavirus-runners-cyclists-airborne-infectious-dose Why you’re unlikely to get the coronavirus from runners or cyclists]

*[https://www.youtube.com/watch?v=L2FULPzMqis What Antibody Levels Are Necessary For COVID-19 Protection?]

*[https://www.youtube.com/c/USMLEOnline/search?query=covid Covid-19 info]

'''Tumeric as a coronavirus treatment:'''

*[https://www.mdpi.com/2072-6643/14/2/256/htm Effectiveness of Curcumin on Outcomes of Hospitalized COVID-19 Patients: A Systematic Review of Clinical Trials]

'''Vaccine for immunity against the latest variant(s):'''

*[https://www.cidrap.umn.edu/news-perspective/2022/07/cdc-panel-recommends-novavax-vaccine-ba5-gains-more-ground CDC panel recommends Novavax vaccine as BA.5 gains more ground]

'''Vaccine for immunity against all variants showing promising results:'''

*[https://www.youtube.com/watch?v=wET_z6ciPKI Vaccine for immunity against all variants showing promising results]
*[https://www.youtube.com/watch?v=Wy6di8l4iwE NEW Amazing COVID-19 Vaccine From EnGENEIC Australia]

'''Covid-19 vaccination and health stats:'''

*[https://www.city-journal.org/understanding-the-covid-odds Understanding the Covid Odds]

'''Effectiveness of Pfizer Covid-19 vaccine:''' 

Pfizer-BioNTech vaccine is 39 to 96 percent effective against Delta. Even though vaccines offer different ranges of protection, real-world evaluations show they still provide robust protection against hospitalization at 60 to 95 percent. However, according to the latest studyTrusted Source released by the CDC, unvaccinated people are over 10 times more likely to be hospitalized with COVID-19 than vaccinated people. Unvaccinated people are also 11 times more likely to die of COVID-19 than vaccinated people, the study found. Israeli data has also suggested that the Pfizer-BioNTech vaccine’s effectiveness against infection dipped to as low as 39 percent between June and July, down from the previous 64 percent. These findings conflicted with U.K. data that found it to be 88 percent effective against symptomatic infection caused by Delta.[https://www.healthline.com/health-news/heres-how-well-covid-19-vaccines-work-against-the-delta-variant#Vaccines-vs.-Delta-variant]

"For the study, which was published in the New England Journal of Medicine on Wednesday, researchers looked at data on more than one million individuals in Israel between July 30 and August 22—shortly after the country began offering booster doses to those over the age of 60.

How much worse will the 'delta surge' get? Watch these 7 factors.
They found that, among people who had received a booster dose at least 12 days earlier, the rates of new infection were 11 times lower than among people who hadn't received a booster. The rate of severe Covid-19 was almost 20 times lower.

However, the researchers acknowledged the data showed only a short-term benefit to booster doses. "We cannot tell at this point what will happen in the long run," Micha Mandel, a professor of statistics and data science at the Hebrew University of Jerusalem, said.

Additionally, FDA on Wednesday released data that Pfizer had submitted to the agency, also collected in Israel.

It showed that, in absence of booster shots, the efficacy of Pfizer-BioNTech's vaccine drops by about 6% every two months after the second dose is administered. According to Pfizer, that drop is "due to waning of vaccine immune responses" rather than the delta variant. A booster dose, however, restored protection against infection to 95%. The data was collected from July 1 to Aug. 30, when the delta variant was prevalent in Israel.[https://www.advisory.com/daily-briefing/2021/09/16/booster-shots] 

*[https://www.nebraskamed.com/COVID/covid-19-studies-natural-immunity-versus-vaccination Natural immunity vs. vaccine immunity]

*[https://www.cnn.com/2021/09/21/health/us-coronavirus-tuesday/index.html Covid-19 death rate more than 4 times higher in least vaccinated states than in most vaccinated]

'''Covid-19 hospital admissions and maintaining proper weight/BMI:'''

Studies of overweight/obesity on covid-19 hospital and ICU admissions suggest a 2- to 5-fold increased risk for the obese. That makes a normal BMI about a 65-85% effective “vaccine” against severe infection - one that keeps people out of the hospital from a variety of diseases, including the flu, and probably the next pandemic virus.[https://www.realclearscience.com/articles/2021/08/23/lets_stop_pretending_about_the_covid-19_vaccines_791050.html?utm_campaign=JW_Promo_Player&utm_medium=Direct_polls&utm_source=0-3]

=== Amount of Covid-19 virus exposed during infection and severity of Covid-19 ===

"A recent Lancet study¹⁰ found that the amount of virus present when a patient was tested did predict how likely patients were to die. Some research shows that wearing masks and keeping away from other people reduces the amount of virus they are exposed to. There may indeed be a link between physical distancing and the amount of virulum one is subjected to as, not unlike radiation – another invisible enemy – Dose, Distance, and Duration affect the amount of inoculation. 

Some even suggest, speculatively, that frequent small inoculations generate low-level immunisation and that this could be the reason why some people are less sick, even asymptomatic. Whether this confers a lesser quality immunity still remains to be proven."[https://www.internationalsos.com/insights/why-are-covid-19-deaths-falling-even-as-cases-are-rising]

=== Masks and face shields ===

*[https://jamanetwork.com/journals/jama/fullarticle/2769693 SARS-CoV-2 Infection Among Community Health Workers in India Before and After Use of Face Shields]

*[https://www.thelancet.com/journals/lanmic/article/PIIS2666-5247(21)00040-9/fulltext SARS-CoV-2: eye protection might be the missing key], ''The Lancet'', May 1, 2021

''Infection Control Today'': "Wearing a surgical mask along with a face shield affords health care professionals only statistically insignificant better protection against aerosolized particles than wearing a surgical mask alone, according a study in the American Journal of Infection Control (AJIC)"<ref>[https://www.infectioncontroltoday.com/view/face-shields-called-flawed-protection-against-pathogens Face Shields Called Flawed Protection Against Pathogens]</ref>

''Wayne State University, School of Medicine News'': 
{{Cquote|Studies conducted by Wayne State University School of Medicine physician-researchers indicate that the use of plastic face shields with surgical masks provides the best protection against COVID-19 infection, but combining the two made little difference over the use of masks alone...

“This simulation indicates that surgical masks worn by all are more likely to provide significant protection to uninfected participants in indoor conversations,” Dr. Chopra said. “The role of the face shields in preventing transmission is not supported, and if transmission via the eyes is felt to be a significant factor, such as with health care workers and dentists and dental technicians, goggles might provide better protection than a face shield.”<ref>[https://today.wayne.edu/medicine/news/2021/03/03/plastic-face-shields-add-little-protection-to-face-masks-study-finds-41633 Plastic face shields add little protection to face masks, study finds]</ref>}}

==== SONOVIA WASHABLE, ANTIBACTERIAL, ANTIVIRAL REUSABLE FACE MASK ====

*[https://www.youtube.com/watch?v=KOmdRroXJ0Q SONOVIA WASHABLE, ANTIBACTERIAL, ANTIVIRAL REUSABLE FACE MASK.]

=== Covid vaccines ===

*[https://www.youtube.com/watch?v=0eb5zJhKd6k Which coronavirus vaccine is better?]

*[https://www.youtube.com/c/USMLEOnline/search?query=vaccine Covid vaccines]

*[https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8481107/ Increases in COVID-19 are unrelated to levels of vaccination across 68 countries and 2947 counties in the United States] (Israel outlier)

'''Should I Take the Bivalent COVID-19 Booster?'''

*[https://www.youtube.com/watch?v=dKkXCmUlxv4 Should you get Moderna’s bivalent COVID-19 vaccine?] 4 minutes

*[https://www.youtube.com/watch?v=wTyNA5FzfQA Should I Take the Bivalent COVID-19 Booster?] - 30 minutes

'''Strokes After Pfizer Bivalent Vaccine - CDC Identifies Possible Safety Concern:'''

*[https://www.youtube.com/watch?v=6BXRrCTNkeE Strokes After Pfizer Bivalent Vaccine - CDC Identifies Possible Safety Concern]

*[https://www.reuters.com/business/healthcare-pharmaceuticals/us-says-pfizers-bivalent-covid-shot-may-be-linked-stroke-older-adults-2023-01-13/ U.S. FDA, CDC see early signal of possible Pfizer bivalent COVID shot link to stroke]

'''Post vaccination:'''

*[https://www.vox.com/22423098/covid-19-vaccine-coronavirus-protection-herd-immunity Got the vaccine? Experts say you can relax about your Covid-19 risk now. Really.]

*[https://www.nature.com/articles/d41586-021-01222-5 Pfizer COVID vaccine protects against worrying coronavirus variants]

*[https://healthmatters.nyp.org/covid-19-vaccines-and-immunity/ COVID-19 Vaccines and Immunity: How Long Does it Take for the Vaccines to Provide Protection?]

*[https://apnews.com/article/science-health-coronavirus-pandemic-rochelle-walensky-centers-for-disease-control-and-prevention-31ddcca6119e018bd826d2a05df7f68b CDC finds unvaccinated 11 times more likely to die of COVID]

*[https://www.medicalnewstoday.com/articles/delta-infection-unvaccinated-and-vaccinated-people-have-similar-levels-of-virus Delta infection: Unvaccinated and vaccinated people have similar levels of virus]

'''Concerns about Pfizer coronavirus vaccine, but lacking in replicated results:'''

*[https://www.ahajournals.org/doi/10.1161/circ.144.suppl_1.10712 Abstract 10712: Mrna COVID Vaccines Dramatically Increase Endothelial Inflammatory Markers and ACS Risk as Measured by the PULS Cardiac Test: a Warning]

*[https://www.youtube.com/watch?v=LEBGl8MVE-c Heart risk after vaccines] by Dr. John Campbell

*[https://www.koreatimes.co.kr/www/nation/2021/09/119_315494.html Increasing claims of vaccine-related deaths raise concerns], September 2021, Korea Times (31,000,000 vaccinated on October 18, 2021)

*[https://www.news-medical.net/news/20210510/Research-suggests-Pfizer-BioNTech-COVID-19-vaccine-reprograms-innate-immune-responses.aspx Research suggests Pfizer-BioNTech COVID-19 vaccine reprograms innate immune responses]

==== Coronavirus vaccines, breakthrough cases and booster shots ====

*[https://www.realclearscience.com/articles/2021/08/23/lets_stop_pretending_about_the_covid-19_vaccines_791050.html?utm_campaign=JW_Promo_Player&utm_medium=Direct_polls&utm_source=0-3 Let's Stop Pretending About the Covid-19 Vaccines], Real Clear Science
*[https://www.thedailybeast.com/ultra-vaccinated-israels-debacle-is-a-dire-warning-to-america?ref=home Ultra-Vaxxed Israel’s Crisis Is a Dire Warning to America], Daily Beast, 8-2021
*[https://www.sciencemag.org/news/2021/08/grim-warning-israel-vaccination-blunts-does-not-defeat-delta A grim warning from Israel: Vaccination blunts, but does not defeat Delta], Science, August 16, 2021
*[https://www.npr.org/sections/goatsandsoda/2021/08/20/1029628471/highly-vaccinated-israel-is-seeing-a-dramatic-surge-in-new-covid-cases-heres-why Highly Vaccinated Israel Is Seeing A Dramatic Surge In New COVID Cases. Here's Why], NPR

==== Booster shot availability for Pfizer vaccine ====

*[https://www.usatoday.com/story/news/politics/2021/08/18/covid-vaccine-booster-shots-coming-sept-20-biden-administration-says/8178505002/ COVID-19 booster shot for Pfizer, Moderna vaccines will be available Sept. 20, 2021]

==== Pfizer booster shot efficacy ====

*[https://www.youtube.com/watch?v=hVtX7tY1B0U Arguments for and against boosters]

*[https://www.cnn.com/2021/07/28/health/pfizer-third-dose-data-bn/index.html Pfizer data suggest third dose of Covid-19 vaccine 'strongly' boosts protection against Delta variant]

*[https://www.advisory.com/daily-briefing/2021/09/16/booster-shots How well do booster shots work? Here's what new data from Israel reveals.]

=== Pescatarian diet and significantly lower coronavirus infections ===

"Add this to the long list of reasons to adopt a plant-based or pescatarian diet: New research has found that what you eat — and what you don’t — may lower your odds of developing moderate to severe COVID-19 infection. The study, which was published June 7 in the online journal ''BMJ Nutrition, Prevention & Health'', is the first to report an association between dietary patterns and the severity of COVID-19."[https://www.everydayhealth.com/diet-nutrition/eating-a-plant-based-or-pescatarian-diet-may-help-reduce-the-risk-of-severe-covid-19/] (BMJ is the ''British Medical Journal'').

After analyzing the survey data, researchers found that respondents who followed a plant-based diet had a 73 percent lower risk of developing moderate to severe COVID-19; for those who followed a pescatarian diet, the risk was 59 percent lower. “We also found that those who followed low carbohydrate/high protein diets had greater odds of moderate to severe COVID-19 compared with those who followed a plant-based diet,” says Sara Seidelmann, MD, an internal medicine doctor at Stamford Health in Stamford, Connecticut, and a coauthor of the study.[https://www.everydayhealth.com/diet-nutrition/eating-a-plant-based-or-pescatarian-diet-may-help-reduce-the-risk-of-severe-covid-19/]

=== Exercise and Covid-19 prevention/mitigation ===

"People in the least-active group, who almost never exercised, wound up hospitalized because of Covid at twice the rate of people in the most-active group, and were subsequently about two-and-a-half times more likely to die. Even compared to people in the somewhat-active group, they were hospitalized about 20 percent more often and were about 30 percent more likely to die."[https://www.nytimes.com/2021/04/14/well/move/exercise-covid-19-working-out.html]

*[https://www.businessinsider.com/exercise-may-help-prevent-a-deadly-coronavirus-complication-2020-4 Exercise may protect against a deadly coronavirus complication. One expert thinks it should be recommended just like social distancing.]

*[https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7506115/ A Preventive Role of Exercise Across the Coronavirus 2 (SARS-CoV-2) Pandemic]

=== Long-haul Covid ===

While older people and those with compromised immune systems are more likely to become long-haulers, the condition has also been seen in people who had mild cases and those who had never gone to the hospital for COVID-19 treatment.
=== Covid-19 booster strategy possibly losing effectiveness over time ===

*[https://eand.co/if-you-think-covid-is-over-think-again-8863059ac6f If You Think Covid is Over, Think Again] - Unknown reliability of article

==== Long-haul Covid-19 prevention through healthy lifestyle ====

*[https://news.harvard.edu/gazette/story/2023/02/healthy-lifestyle-may-cut-womens-risk-of-long-covid-by-49-percent/ Lifestyle influences long COVID risk], 2023 - Risk of long Covid-19 cut by 49%. Healthy body weight and adequate sleep top the list. Women who followed most aspects of a healthy lifestyle, including healthy body weight, not smoking, regular exercise, adequate sleep, high quality diet, and moderate alcohol consumption, had about half the risk of long COVID compared with women without any healthy lifestyle factors, according to a study led by Harvard T.H. Chan School of Public Health.
*[https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10263464/#:~:text=7%2C%208%2C%209%20A%20body,affected%20by%20COVID%2D19%20infection.&text=Previous%20studies%20have%20suggested%20an,the%20risk%20of%20long%20COVID. Physical activity and long COVID: findings from the Prospective Study About Mental and Physical Health in Adults cohort], 2023, PubMed article

==== Long-haul Covid prevention and vaccination ====

*[https://www1.racgp.org.au/newsgp/clinical/does-vaccination-reduce-long-covid-risk Does vaccination reduce long COVID risk?], January 2023

Omicron, vaccination and long Covid prevention: [https://www.cuimc.columbia.edu/news/what-have-we-learned-about-long-covid What Have We Learned about Long COVID?] - Columbia University, September 13, 2022

Dr. Ziyad Al-Aly, a clinical epidemiologist, also at Washington University, is studying the effects of Covid-19 vaccination on the risk of long Covid-19. His research, which is not yet finished, looks at information on more than 5 million veterans within a Department of Veterans Affairs database, including 200,000 who were diagnosed with Covid-19. "Of the people who get vaccinated and end up with a breakthrough infection, their risk of coming back to the clinic with some long Covid manifestation is very, very small," Al-Aly said.[https://www.nbcnews.com/health/health-news/can-vaccinated-people-get-long-covid-doctors-say-risk-very-n1273970]

A small study from Israel published recently found apparent long COVID-19 in several health workers with breakthrough infections. They developed mild symptoms including cough, fatigue and weakness that persisted for at least six weeks.[https://www.usnews.com/news/health-news/articles/2021-08-05/can-i-get-long-covid-if-im-infected-after-vaccination]

Studies have emerged in recent weeks indicating that vaccinated individuals are at risk of “long COVID” — a series of conditions associated with infection such as fatigue, shortness of breath and loss of smell that can last for weeks or months — even if they are largely protected from severe illness and death, Fauci said. “We already know that people who get breakthrough infections and don’t go on to get advanced disease requiring hospitalization, they too are susceptible to long COVID,” Fauci said. “You’re not exempt from long COVID if you get a breakthrough infection.” -McClatchy[https://www.zerohedge.com/covid-19/variant-worse-delta-fauci-dials-fear-11-emerging-lambda-strain-appears-more-resistant]

==== Case for waiting for a booster shot that was designed with ADE in mind ====

*[https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8351274/ Infection-enhancing anti-SARS-CoV-2 antibodies recognize both the original Wuhan/D614G strain and Delta variants. A potential risk for mass vaccination?]

*"Antibody dependent enhancement (ADE) of infection is a safety concern for vaccine strategies... However, in the case of the Delta variant, neutralizing antibodies have a decreased affinity for the spike protein, whereas facilitating antibodies display a strikingly increased affinity. Thus, ADE may be a concern for people receiving vaccines based on the original Wuhan strain spike sequence (either mRNA or viral vectors). Under these circumstances, second generation vaccines with spike protein formulations lacking structurally-conserved ADE-related epitopes should be considered."

=== Coronavirus treatment ===

''See also:'' [[Vladimir Zelenko's coronavirus treatment]]

*[https://www.youtube.com/watch?v=cy1kdZhXsP8 COVID-19 Management With Dr. Paul Marik - Author Of MATH+ Protocol]

*[https://patient.info/news-and-features/covid-19-how-to-treat-coronavirus-at-home COVID-19: how to treat coronavirus at home]

*[https://www.sciencemag.org/news/2020/04/how-does-coronavirus-kill-clinicians-trace-ferocious-rampage-through-body-brain-toes How does coronavirus kill? Clinicians trace a ferocious rampage through the body, from brain to toes], Science

*[https://www.youtube.com/c/USMLEOnline/videos Dr. been Medical Lectures]

=== Vitamin D, Vitamin C, Zinc and hydration ===

*[https://www.uchicagomedicine.org/forefront/coronavirus-disease-covid-19/vitamin-d-covid-study Study suggests high vitamin D levels may protect against COVID-19, especially for Black people] - Univ. of Chicago, Medicine

* Vitamin D, Vitamin C, Zinc and hydration.[https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7750357/][https://www.uchealth.org/today/effectiveness-of-vitamins-c-and-d-against-covid-19/]

*Taking too much zinc, Vitamin C.[https://www.mercurynews.com/2021/02/12/these-vitamins-dont-lessen-covid-19-symptoms-study-finds/]

=== Coronavirus and the outdoors ===

"With such large crowds, by now, you could possibly expect to see an increase in the number of registered coronavirus infections - but that has not been the case so far. 

According to the US Centers for Disease Control and Prevention (CDC), COVID-19 symptoms may appear two to 14 days after exposure to the virus.

"The evidence suggests that although still significant, the risk of transmission of the virus in open spaces is much less than in indoor areas", said Amir Khan, a doctor and senior lecturer at the University of Leeds and the University of Bradford in the United Kingdom.

Khan added that "fresh air dilutes the virus to a degree that transmission is much less". Furthermore, "there is also some evidence, albeit small, that direct exposure to sunlight kills the virus quickly".

"Furthermore, she notes, "being outdoors certainly reduces the risk of transmission, by 20- to 500-fold according to some estimates."[https://www.aljazeera.com/indepth/interactive/2020/06/nationwide-protests-led-spike-coronavirus-cases-200608052743621.html]

=== Death and hospitalization rates by age ===

*Death and hospitalization rates by age.[https://www.cdc.gov/coronavirus/2019-ncov/covid-data/investigations-discovery/hospitalization-death-by-age.html]

=== Lockdowns ===

*[https://www.healthline.com/health-news/yes-lockdowns-do-help-slow-the-spread-of-covid-19 Yes, Lockdowns Do Help Slow the Spread of COVID-19]

*[https://fee.org/articles/survey-1-in-3-americans-to-postpone-retirement-after-lockdowns/ Survey: 1 in 3 Americans to Postpone Retirement Thanks to Lockdowns]

=== Coronavirus may not be conquered anytime soon ===

*[https://abc7chicago.com/coronavirus-vaccine-efficacy-against-delta-variant-covid-booster-shot-is-pfizer-effective/10949401/ Expert shares equation that shows even a 100% vaccination rate is not enough to stop Delta variant]

*"Even if 100% of people got vaccinated, that would not bring the effective reproductive number under 1. Hence, other mitigation measures are needed, such as masking."[https://abc7chicago.com/coronavirus-vaccine-efficacy-against-delta-variant-covid-booster-shot-is-pfizer-effective/10949401/]

=== Psychological profile of Covid-19 anti-vaxxers ===

Intelligence: "A Daily News analysis of vaccination data and IQ averages in each state reveals that five of the 10 states with the lowest IQs are also among the 10 states with the lowest rates of fully vaccinated adults. And half of the 10 smartest states rank among the 10 most vaccinated ones."[https://www.nydailynews.com/news/national/ny-states-lowest-highest-vaccination-rates-iq-score-covid-20210524-ubkwdphohrabbi77vurazmwehe-story.html]

Inability to perform risk/benefit analysis: A 2020 study by Texas Tech University concluded that some people find vaccines risky because “they overestimate the likelihood of negative events, particularly those that are rare.”[https://www.nydailynews.com/news/national/ny-states-lowest-highest-vaccination-rates-iq-score-covid-20210524-ubkwdphohrabbi77vurazmwehe-story.html]

=== When will the pandemic end in the USA and other countries ===

*[https://www.mckinsey.com/industries/healthcare-systems-and-services/our-insights/when-will-the-covid-19-pandemic-end When will the COVID-19 pandemic end?]
*[https://www.healthline.com/health-news/what-we-can-learn-from-the-1918-flu-pandemic-as-the-omicron-variant-spreads What We Can Learn from the 1918 Flu Pandemic as the Omicron Variant Spreads]

=== Covid-19 and Fox News misinformation ===

*[https://flux.community/eric-boehlert/2022/01/well-never-know-how-many-people-are-dead-because-rupert-murdochs-propaganda We’ll never know how many people are dead because of Rupert Murdoch’s propaganda]
*[https://www.youtube.com/watch?v=ZEJufOyAbis CNN rolls the tape on Fox News hosts' anti-vaccine rhetoric]
*[https://www.youtube.com/watch?v=klY7Mt7vliA Ex-Fox reporter reveals why Tucker Carlson is lying about vaccines]
*[https://www.youtube.com/watch?v=ocEFTIwnO6I Tucker Carlson's Vaccine Misinformation]

=== AMERICA IS SLIDING INTO THE LONG PANDEMIC DEFEAT ===

*[https://archive.ph/EobbQ#selection-505.0-505.48 AMERICA IS SLIDING INTO THE LONG PANDEMIC DEFEAT]

=== Covid mitigation in the G7 countries: Per capita Covid-19 deaths ===

*[https://pandem-ic.com/japan-and-us-are-worlds-apart-on-pandemic-mortality/ Japan and US are worlds apart on pandemic mortality]

== Coronavirus vaccine adverse events and excess deaths == 

=== Joseph Fraiman ===

*[https://pubmed.ncbi.nlm.nih.gov/36055877/ Serious adverse events of special interest following mRNA COVID-19 vaccination in randomized trials in adults], PubMed, 2022

*[https://timesofindia.indiatimes.com/life-style/health-fitness/health-news/breaking-researcher-claims-mrna-covid-19-vaccines-can-increase-serious-adverse-events-calls-for-it-to-be-withdrawn-from-the-market/articleshow/96854278.cms Breaking! Researcher claims mRNA COVID-19 vaccines can increase serious adverse events; calls for it to be withdrawn from the market], January 2023

*[https://www.youtube.com/watch?v=vsh5xNjc1Fs Serious adverse events] - Dr. Joseph Fraiman and John Campbell

=== Coronavirus virus vacccine - Excesss deaths and adverse events: Dr. John Campbell ===

*[https://www.youtube.com/watch?v=95T2Bqht4Xg International excess deaths] - Dr. John Campbell (Retired Nurse Teacher and A and E nurse based in England. I also do some teaching in Asia and Africa when time permits. These videos are to help students to learn the background to all forms of health care. My PhD focused on the development of open learning resources for nurses nationally and internationally.). 

*[https://www.youtube.com/watch?v=vsh5xNjc1Fs Serious adverse events] - Dr. John Campbell

==== Criticism of Dr. John Campbell ====

[https://en.wikipedia.org/wiki/John_Campbell_(YouTuber) Criticism of Dr. John Campbell]

==References==
{{reflist}}