No More Aches/Tripping When Walking: Strengthen This Oft-Neglected Muscle
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Aches and pains while walking (in the feet, shins, and/or knees), as well as fatigue, are actually mostly about the oft-neglected tibialis anterior muscle.
Fortunately, it’s quite easy to strengthen if you know how:
All about the tib
The tibialis anterior is located at the front of the shin. It lifts the toes when walking, preventing trips and stumbles. Weakness in this muscle can cause fatigue as other muscles compensate, tripping as feet catch the floor, and/or general instability while walking.
Happily, there is an easy exercise to do that gives results quite quickly:
Steps:
- Stand with back and shoulders against a wall, feet 12 inches away.
- Slightly bend knees and keep posture relaxed.
- Lift toes off the ground, hold for a few seconds, then lower.
- Repeat for 10–15 reps.
To increase difficulty:
- Step further away from the wall for more ankle movement.
- Perform a “Tib Plank” by lifting hips off the wall and keeping knees straight.
It’s recommended to do 3 sets per day, with 1-minute rests between.
For more on all of this plus visual demonstrations, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like:
The Secret to Better Squats: Foot, Knee, & Ankle Mobility
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Beetroot vs Tomato – Which is Healthier?
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Our Verdict
When comparing beetroot to tomato, we picked the beetroot.
Why?
Both are great! But we say beetroot comes out on top:
In terms of macros, beetroot has more protein, carbs, and fiber, making it the more nutritionally dense option. It has a slightly higher glycemic index, but also has specific phytochemicals that lower blood sugars and increase insulin sensitivity, more than cancelling that out. So, a clear win for beetroot in this regard.
In the category of vitamins, beetroot has more of vitamins B2, B5, B7, and B9, while tomato has more of vitamins A, C, E, and K. We’d call that a 4:4 tie, but tomato’s margins of difference are greater, so we say tomato wins this round.
When it comes to minerals, beetroot has more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc, while tomatoes are not higher in any mineral. An easy win for beetroot here.
Looking at polyphenols and other remaining phytochemicals, beetroot has most, and especially its betalain content goes a long way. Tomatoes, meanwhile, have a famously high lycopene content (a highly beneficial carotenoid). All in all, it could swing either way based on subjective factors, so we’re saying it’s a tie this time.
Adding up the sections makes for an overall win for beetroot, but by all means enjoy either or both; diversity is good!
Want to learn more?
You might like:
- Beetroot For More Than Just Your Blood Pressure
- Lycopene’s Benefits For The Gut, Heart, Brain, & More
Enjoy!
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Hazelnuts vs Almonds – Which is Healthier?
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Our Verdict
When comparing hazelnuts to almonds, we picked the almonds.
Why?
It’s closer than you might think! But we say almonds do come out on top.
In terms of macronutrients, almonds have notably more protein, while hazelnuts have notably more fat (healthy fats, though). Almonds are also higher in both carbs and fiber. Looking at Glycemic Index, hazelnuts’ GI is low and almonds’ GI is zero. We could call the macros category a tie, but ultimately if we need to prioritize any of these things, it’s protein and fiber, so we’ll call this a nominal win for almonds.
When it comes to vitamins, hazelnuts have more of vitamins B1, B5, B6, B9 C, and K. Meanwhile, almonds have more of vitamins B2, B3, E, and choline. So, a moderate win for hazelnuts.
In the category of minerals, almonds retake the lead with more calcium, magnesium, phosphorus, potassium, selenium, and zinc, while hazelnuts boast more copper and manganese. A clear win for almonds.
Adding up the categories, this makes for a marginal win for almonds. Of course, both of these nuts are very healthy (assuming you are not allergic), and best is to enjoy both if possible.
Want to learn more?
You might like to read:
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Kidney Beans vs Fava Beans – Which is Healthier?
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Our Verdict
When comparing kidney beans to fava beans, we picked the kidney beans.
Why?
It’s a simple and straightforward one today!
The macronutrient profiles are mostly comparable, but kidney beans do have a little more protein and a little more fiber.
In the category of vitamins, kidney beans have more of vitamins B1, B5, B6, B9, C, E, & K, while fava beans boast only more of vitamins B2 and B3. They are both equally good sources of choline, but the general weight of vitamins is very much in kidney beans’ favor, with a 7:2 lead, most of which have generous margins.
When it comes to minerals, kidney beans have more iron, phosphorus, and potassium, while fava beans have more copper and selenium. They’re both equally good sources of other minerals they both contain. Still, a 3:2 victory for kidney beans on the mineral front.
Adding up the moderate victory on macros, the strong victory on vitamins, and the slight victory on minerals, all in all makes for a clear win for kidney beans.
Still, enjoy both! Diversity is healthy.
Want to learn more?
You might like to read:
Chickpeas vs Black Beans – Which is Healthier?
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100 Things Productive People Do – by Nigel Cumberland
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This is a book of a hundred small chapters (the book is 396 pages, so 2–3 pages per chapter) which makes for a feeling of quick reading, and definitely gives an option of “light bites”, dipping into the book here and there.
Cumberland offers a wide range of practical wisdom here, and while the book is (per the title) focused on productivity, it also includes all due weight to not burning out and/or breaking down. Because things productive people do does not, it turns out, include working themselves directly into an early grave.
But—despite the author’s considerable and obvious starting point of social privilege—nor is this a tome of “offer your genius leadership and otherwise just coast while everyone does your work for you”, either. This is a “brass tacks” book and highly relatable whether your to-do list most prominently features “personally manage the merger of these Fortune 500 companies” or “sort out that junk in the spare room”
Bottom line: we’d be surprised if this book with 100 pieces of advice failed to bring you enough value to more than pay for itself!
Pick up your copy of 100 Things Productive People Do from Amazon today!
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5 Exercises That Fix 95% Of Your Problems
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Well, your musculoskeletal problems, anyway! The exercises won’t, for example, do your taxes or deal with your loud neighbor for you. But, they will help your body be strong, supple, and pain-free:
20 minutes total
The exercises & what they do:
- Dead hang: improves shoulder health, decompresses the spine, and strengthens grip. Hang from a bar for 20–30 seconds, progressing to 1–2 minutes.
- Glute bridge: builds glute strength, improves core stability, and reduces lower back tension. Perform 2 sets of 10–15 reps, with variations like single-leg bridges or added weight.
- Farmer’s walk: a full-body workout that strengthens the shoulders, core, and grip while improving posture. Walk with weights for 30–60 seconds, 3 rounds, increasing weight or duration over time.
- Resting squat: enhances ankle, hip, and knee mobility, restoring natural functionality. Hold a deep squat for 20–30 seconds, progressing to 1–2 minutes. Use support for balance if necessary.
- Thread the needle: improves flexibility, reduces tension, and enhances rotational mobility. Perform slow, controlled rotations from an all-fours position, 2 sets of 10 reps per side.
Suggested 20-minute workout plan:
- Dead hang: 3 sets of 30 seconds
- Glute bridge: 2 sets of 10–15 reps
- Farmer’s walk: 30–60 seconds, 3 rounds
- Resting squat: hold for 20–30 seconds, 2–3 rounds
- Thread the needle: 2 sets of 10 reps per side
It is recommended to perform this routine 3 times per week with 1-minute rests between sets.
For more on all of these, plus visual demonstrations, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like:
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How Much Difference Do Probiotic Supplements Make, Really?
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How Much Difference Do Probiotic Supplements Make?
There are three main things that get talked about with regard to gut health:
- Prebiotics (fibrous foods)
- Probiotics (things containing live “good” bacteria)
- Postbiotics (things to help them thrive)
Today we’ll be talking about probiotics, but if you’d like a refresher on general gut health, here’s our previous main feature:
Making Friends With Your Gut (You Can Thank Us Later)
What bacteria are in probiotics?
There are many kinds, but the most common by far are Lactobacillus sp. and Bifidobacteria sp.
Taxonomical note: “sp.” just stands for “species”. The first name is the genus, which contains a plurality of (sometimes, many) species.
Lactobacillus acidophilus, also written L. acidophilus, is a common species of Lactobacillus sp. in probiotics.
Bifidobacterium bifidum, also written B. bifidum, is a common species of Bifidobacterium sp. in probiotics.
What difference do they make?
First, and perhaps counterintuitively, putting more bacteria into your gut has a settling effect on the digestion. In particular, probiotics have been found effective against symptoms of IBS and ulcerative colitis, (but not Crohn’s):
- Probiotics in Irritable Bowel Syndrome: An Up-to-Date Systematic Review
- The role of probiotics in the prevention and treatment of IBS and other related diseases: a systematic review of randomized human clinical trials
- Safety and Potential Role of Lactobacillus rhamnosus GG Administration as Monotherapy in Ulcerative Colitis Patients
- Probiotics for induction of remission in Crohn’s disease
Probiotics are also helpful against diarrhea, including that caused by infections and/or antibiotics, as well as to reduce antibiotic resistance:
- Probiotics for the prevention of Clostridium difficile-associated diarrhea in adults and children
- Probiotic approach to prevent antibiotic resistance
Probiotics also boost the immune system outside of the gut, too, for example reducing the duration of respiratory infections:
You may recallthe link between gut health and brain health, thanks in large part to the vagus nerve connecting the two:
The Brain-Gut Highway: A Two-Way Street
No surprises, then, that probiotics benefit mental health. See:
- The effects of probiotics on mental health and hypothalamic-pituitary-adrenal axis: A randomized, double-blind, placebo-controlled trial
- A randomized controlled trial to test the effect of multispecies probiotics on cognitive reactivity to sad mood
- Clinical and metabolic response to probiotic administration in patients with major depressive disorder: A randomized, double-blind, placebo-controlled trial
There are so many kinds; which should I get?
Diversity is good, so more kinds is better. However, if you have specific benefits you’d like to enjoy, you may want to go stronger on particular strains:
Choosing an appropriate probiotic product for your patient: An evidence-based practical guide
Where can I get them?
We don’t sell them, but here’s an example product on Amazon, for your convenience.
Alternatively, you can check out today’s sponsor, who also sell such; we recommend comparing products and deciding which will be best for you
Enjoy!
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