Is A Visible Six-Pack Obtainable Regardless Of Genetic Predisposition?

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In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

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❝Is it possible for anyone to get 6-pack abs (even if genetics makes it easier or harder) and how much does it matter for health e.g. waist size etc?❞

Let’s break it down into two parts:

Is it possible for anyone to get 6-pack abs (even if genetics makes it easier or harder)?

Short answer: no

First, a quick anatomy lesson: while “abs” (abdominal muscles) are considered in the plural and indeed they are, what we see as a six-pack is actually only one muscle, the rectus abdominis, which is nestled in between other abdominal muscles that are beyond the scope of our answer here.

The reason that the rectus abdominis looks like six muscles is because there are bands of fascia (connective tissue) lying over it, so we see where it bulges between those bands.

The main difference genes make are as follows:

  • Number of fascia bands (and thus the reason that some people get a four-, six-, eight-, or rarely, even ten-pack). Obviously, no amount of training can change this number, any more than doing extra bicep curls will grow you additional arms.
  • Density of muscle fibers. Some people have what has been called “superathlete muscle type”, which, while prized by Olympians and other athletes, is on bodybuilding forums less glamorously called being a “hard gainer”. What this means is that muscle fibers are denser, so while training will make muscles stronger, you won’t see as much difference in size. This means that size for size, the person with this muscle type will always be stronger than someone the same size without it, but that may be annoying if you’re trying to build visible definition.
  • Twitch type of muscle fibers. Some people have more fast-twitch fibers, some have more slow-twitch fibers. Fast-twitch fibers are better suited for visible abs (and, as the name suggests, quick changes between contracting and relaxing). Slow-twitch fibers are better for endurance, but yield less bulky muscles.
  • Inclination to subcutaneous fat storage. This is by no means purely genetic; hormones make the biggest difference, followed by diet. But, genes are an influencing factor, and if your body fat percentage is inclined to be higher than someone else’s, then it’ll take more work to see muscle definition under that fat.

The first of those items is why our simple answer is “no”; because some people are destined to, if muscle is visible, have a four-, eight, or (rarely) ten-pack, making a six-pack unobtainable.

It’s worth noting here that while a bigger number is more highly prized aesthetically, there is literally zero difference healthwise or in terms of performance, because it’s nothing to do with the muscle, and is only about the fascia layout.

The density of muscle fibers is again purely genetic, but it only makes things easier or harder; this part’s not impossible for anyone.

The inclination to subcutaneous fat storage is by far the most modifiable factor, and the thus most readily overcome, if you feel so inclined. That doesn’t mean it will necessarily be easy! But it does mean that it’s relatively less difficult than the others.

How much does it matter for health, e.g. waist size etc?

As you may have gathered from the above, having a six-pack (or indeed a differently-numbered “pack”, if that be your genetic lot) makes no important difference to health:

  • The fascia layout is completely irrelevant to health
  • The muscle fiber types do make a difference to athletic performance, but not general health when at rest
  • The subcutaneous fat storage is a health factor, but probably not how most people think

Healthy body fat percentages are (assuming normal hormones) in the range of 20–25% for women and 15–20% for men.

For most people, having clearly visible abs requires going below those healthy levels. For most people, that’s not optimally healthy. And those you see on magazine covers or in bodybuilding competitions are usually acutely dehydrated for the photo, which is of course not good. They will rehydrate after the shoot.

However, waist size (especially as a ratio, compared to hip size) is very important to health. This has less to do with subcutaneous fat, though, and is more to do with visceral belly fat, which goes under the muscles and thus does not obscure them:

Visceral Belly Fat & How To Lose It

One final note: fat notwithstanding, and aesthetics notwithstanding, having a strong core is very good for general health; it helps keeps one’s internal organs in place and well-protected, and improves stability, making falls less likely as we get older. Additionally, having muscle improves our metabolic base rate, which is good for our heart. Abs are just one part of core strength (the back being important too, for example), but should not be neglected.

Top-tier exercises to do include planks, and hanging leg raises (i.e. hang from some support, such as a chin-up bar, and raise your legs, which counterintuitively works your abs a lot more than your legs).

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  • Caffeine Blues – by Stephen Cherniske

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    Caffeine use is an interesting and often-underexamined factor in health. Beyond the most superficial of sleep hygiene advice (à la “if you aren’t sleeping well, consider skipping your triple espresso martini at bedtime”), it’s often considered a “everybody has this” drug.

    In this book, Cherniske explores a lot of the lesser-known effects of caffeine, and the book certainly is a litany against caffeine dependence, ultimately arguing strongly against caffeine use itself. The goal is certainly to persuade the reader to desist in caffeine use, and while the book’s selling point is “learn about caffeine” not “how to quit caffeine”, a program for quitting caffeine is nevertheless included.

    You may notice the title and cover design are strongly reminiscent of “Sugar Blues”, which came decades before it, and that’s clearly not accidental. The style is similar—very sensationalist, and with a lot of strong claims. In this case, however, there is actually a more robust bibliography, albeit somewhat dated now as science has continued to progress since this book was published.

    Bottom line: in this reviewer’s opinion, the book overstates its case a little, and is prone to undue sensationalism, but there is a lot of genuinely very good information in here too, making it definitely worth reading.

    Click here to check out Caffeine Blues, and remedy yours!

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  • What Does Lion’s Mane Mushroom Actually Do, Anyway?

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    You may know it as an ingredient in nootropic supplements. You may have heard of lion’s mane mushroom coffee. You may know it as the big shaggy white mushroom that grows in nature and can look very impressive.

    What’s special about it?

    The lion’s mane mushroom, or ​​Hericium erinaceus (we mention, as studies we’ll cite often use the botanical name) is an adaptogenic agent that has an established ability to promote nerve regeneration through nerve growth factor neurotrophic activity. In other words, it helps (re)grow neurons.

    In a 2023 study, researchers wondered if its abilities (well-established in the peripheral nervous system) would work in the central nervous system too, namely the brain, specifically the hippocampus (responsible for memory).

    To boil what they found down to a single line, they concluded:

    ❝[Lion’s mane extract] therefore acts through a novel pan-neurotrophic signaling pathway, leading to improved cognitive performance.❞

    You can read the full study for yourself (with pictures!) here:

    Hericerin derivatives activates a pan-neurotrophic pathway in central hippocampal neurons converging to ERK1/2 signaling enhancing spatial memory

    Limitations of the study

    It’s worth noting that the above study was performed on mice brains, not those of humans. As there is a shortage of human volunteers willing to have their brains sliced and examined under microscopes, we do not expect this study to be repeated with humans any time soon.

    So, are there human studies that have been done?

    There are! Particularly promising was this 2020 study of people with Alzheimer’s disease, wherein supplementation with 1g of lion’s mane mushroom daily for 49 weeks significantly increased cognitive test scores compared with a placebo; you can read about it here:

    Prevention of Early Alzheimer’s Disease by Erinacine A-Enriched Hericium erinaceus Mycelia Pilot Double-Blind Placebo-Controlled Study

    Additionally, this 2019 study showed that taking 1.2g daily for eight weeks helped relieve depression, anxiety, and sleep disorders in overweight or obese patiences:

    Hericium erinaceus Improves Mood and Sleep Disorders in Patients Affected by Overweight or Obesity: Could Circulating Pro-BDNF and BDNF Be Potential Biomarkers?

    Are there other health benefits?

    It seems so! Unfortunately, most of its other health claims are only supported by animal studies so far, aside from one small study funded by a supplement company for their supplement that contained mostly Agaricus blazei (a different mushroom) with 14% lion’s mane.

    However, in animal studies, lion’s mane has also shown promise:

    Where can I get it?

    We don’t sell it (or anything else, for that matter) but if you’d like to try it, here’s an example product for your convenience:

    Lion’s Mane Organic Mushroom Powder, for Memory Support, Focus, Clarity, Nerve Health, Creativity and Mood

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  • California Becomes Latest State To Try Capping Health Care Spending

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    California’s Office of Health Care Affordability faces a herculean task in its plan to slow runaway health care spending.

    The goal of the agency, established in 2022, is to make care more affordable and accessible while improving health outcomes, especially for the most disadvantaged state residents. That will require a sustained wrestling match with a sprawling, often dysfunctional health system and powerful industry players who have lots of experience fighting one another and the state.

    Can the new agency get insurers, hospitals, and medical groups to collaborate on containing costs even as they jockey for position in the state’s $405 billion health care economy? Can the system be transformed so that financial rewards are tied more to providing quality care than to charging, often exorbitantly, for a seemingly limitless number of services and procedures?

    The jury is out, and it could be for many years.

    California is the ninth state — after Connecticut, Delaware, Massachusetts, Nevada, New Jersey, Oregon, Rhode Island, and Washington — to set annual health spending targets.

    Massachusetts, which started annual spending targets in 2013, was the first state to do so. It’s the only one old enough to have a substantial pre-pandemic track record, and its results are mixed: The annual health spending increases were below the target in three of the first five years and dropped beneath the national average. But more recently, health spending has greatly increased.

    In 2022, growth in health care expenditures exceeded Massachusetts’ target by a wide margin. The Health Policy Commission, the state agency established to oversee the spending control efforts, warned that “there are many alarming trends which, if unaddressed, will result in a health care system that is unaffordable.”

    Neighboring Rhode Island, despite a preexisting policy of limiting hospital price increases, exceeded its overall health care spending growth target in 2019, the year it took effect. In 2020 and 2021, spending was largely skewed by the pandemic. In 2022, the spending increase came in at half the state’s target rate. Connecticut and Delaware, by contrast, both overshot their 2022 targets.

    It’s all a work in progress, and California’s agency will, to some extent, be playing it by ear in the face of state policies and demographic realities that require more spending on health care.

    And it will inevitably face pushback from the industry as it confronts unreasonably high prices, unnecessary medical treatments, overuse of high-cost care, administrative waste, and the inflationary concentration of a growing number of hospitals in a small number of hands.

    “If you’re telling an industry we need to slow down spending growth, you’re telling them we need to slow down your revenue growth,” says Michael Bailit, president of Bailit Health, a Massachusetts-based consulting group, who has consulted for various states, including California. “And maybe that’s going to be heard as ‘we have to restrain your margins.’ These are very difficult conversations.”

    Some of California’s most significant health care sectors have voiced disagreement with the fledgling affordability agency, even as they avoid overtly opposing its goals.

    In April, when the affordability office was considering an annual per capita spending growth target of 3%, the California Hospital Association sent it a letter saying hospitals “stand ready to work with” the agency. But the proposed number was far too low, the association argued, because it failed to account for California’s aging population, new investments in Medi-Cal, and other cost pressures.

    The hospital group suggested a spending increase target averaging 5.3% over five years, 2025-29. That’s slightly higher than the 5.2% average annual increase in per capita health spending over the five years from 2015 to 2020.

    Five days after the hospital association sent its letter, the affordability board approved a slightly less aggressive target that starts at 3.5% in 2025 and drops to 3% by 2029. Carmela Coyle, the association’s chief executive, said in a statement that the board’s decision still failed to account for an aging population, the growing need for mental health and addiction treatment, and a labor shortage.

    The California Medical Association, which represents the state’s doctors, expressed similar concerns. The new phased-in target, it said, was “less unreasonable” than the original plan, but the group would “continue to advocate against an artificially low spending target that will have real-life negative impacts on patient access and quality of care.”

    But let’s give the state some credit here. The mission on which it is embarking is very ambitious, and it’s hard to argue with the motivation behind it: to interject some financial reason and provide relief for millions of Californians who forgo needed medical care or nix other important household expenses to afford it.

    Sushmita Morris, a 38-year-old Pasadena resident, was shocked by a bill she received for an outpatient procedure last July at the University of Southern California’s Keck Hospital, following a miscarriage. The procedure lasted all of 30 minutes, Morris says, and when she received a bill from the doctor for slightly over $700, she paid it. But then a bill from the hospital arrived, totaling nearly $9,000, and her share was over $4,600.

    Morris called the Keck billing office multiple times asking for an itemization of the charges but got nowhere. “I got a robotic answer, ‘You have a high-deductible plan,’” she says. “But I should still receive a bill within reason for what was done.” She has refused to pay that bill and expects to hear soon from a collection agency.

    The road to more affordable health care will be long and chock-full of big challenges and unforeseen events that could alter the landscape and require considerable flexibility.

    Some flexibility is built in. For one thing, the state cap on spending increases may not apply to health care institutions, industry segments, or geographic regions that can show their circumstances justify higher spending — for example, older, sicker patients or sharp increases in the cost of labor.

    For those that exceed the limit without such justification, the first step will be a performance improvement plan. If that doesn’t work, at some point — yet to be determined — the affordability office can levy financial penalties up to the full amount by which an organization exceeds the target. But that is unlikely to happen until at least 2030, given the time lag of data collection, followed by conversations with those who exceed the target, and potential improvement plans.

    In California, officials, consumer advocates, and health care experts say engagement among all the players, informed by robust and institution-specific data on cost trends, will yield greater transparency and, ultimately, accountability.

    Richard Kronick, a public health professor at the University of California-San Diego and a member of the affordability board, notes there is scant public data about cost trends at specific health care institutions. However, “we will know that in the future,” he says, “and I think that knowing it and having that information in the public will put some pressure on those organizations.”

    This article was produced by KFF Health News, which publishes California Healthline, an editorially independent service of the California Health Care Foundation. 

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

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    This story can be republished for free (details).

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

    Subscribe to KFF Health News’ free Morning Briefing.

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  • Banana vs Plantain – Which is Healthier?

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    Our Verdict

    When comparing bananas to plantains, we picked the plantains.

    Why?

    It’s a particularly interesting one today!

    First, let it be noted that we’re comparing bananas (raw) to plantains (cooked), because that is how they are usually each eaten. And by “cooked”, we’re saying boiled or steamed, not fried, as frying would add fats that aren’t in the fruit. So the question becomes: does cooking reduce the nutritional quality of the plantain such that the humble banana offers more?

    As usual, we’ll be comparing values per 100g, so it makes no difference that the plantain is bigger, by the way.

    With all that in mind…

    Looking at macros, bananas have slightly more fiber (remember, this is because we cooked the plantains, which broke down some fiber—otherwise plantains would win on this) while plantains have slightly more carbs. Nevertheless, because of the carbohydrate breakdown, plantains have the lower glycemic index. We’ll call this category a tie.

    In the category of vitamins, plantains have more of vitamins A, B1, B3, B9, C, E, K, and choline. Meanwhile, bananas boast more of vitamins B2, B5, and B6. An easy win for plantains, especially considering they have 14x more vitamin A, whereas bananas’ advantageous B5 and B6 levels are not too impressive, as not only are they small margins, but also they are vitamins found in almost everything.

    When it comes to minerals, plantains again win with more iron, magnesium, phosphorus, potassium, and selenium, while bananas boast more calcium, copper, and zinc. So, a 5:3 victory for plantains.

    Adding up the sections makes for a clear win for the plantains, but by all means enjoy either or both, as diversity is good!

    Want to learn more?

    You might like to read:

    Take care!

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  • Sprout Your Seeds, Grains, Beans, Etc

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    Good Things Come In Small Packages

    “Sprouting” grains and seeds—that is, allowing them to germinate and begin to grow—enhances their nutritional qualities, boosting their available vitamins, minerals, amino acids, and even antioxidants.

    You may be thinking: surely whatever nutrients are in there, are in there already; how can it be increased?

    Well, the grand sweeping miracle of life itself is beyond the scope of what we have room to cover today, but in few words: there are processes that allow plants to transform stuff into other stuff, and that is part of what is happening.

    Additionally, in the cases of some nutrients, they were there already, but the sprouting process allows them to become more available to us. Think about the later example of how it’s easier to eat and digest a ripe fruit than an unripe one, and now scale that back to a seed and a sprouted seed.

    A third way that sprouting benefits us is by reducing“antinutrients”, such as phytic acid.

    Let’s drop a few examples of the “what”, before we press on to the “how”:

    Sounds great! How do we do it?

    First, take the seeds, grains, nuts, beans, etc that you’re going to sprout. Fine examples to try for a first sprouting session include:

    • Grains: buckwheat, brown rice, quinoa
    • Legumes: soy beans, black beans, kidney beans
    • Greens: broccoli, mustard greens, radish
    • Nuts/seeds: almonds, pumpkin seeds, chia seeds

    Note: whatever you use should be as unprocessed as possible to start with:

    • On the one hand, you’d be surprised how often “life finds a way” when it comes to sprouting ridiculous choices
    • On the other hand, it’s usually easier if you’re not trying to sprout blanched almonds, split lentils, rolled oats, or toasted hulled buckwheat.

    Second, you will need clean water, a jar with a lid, muslin cloth or similar, and a rubber band.

    Next, take an amount of the plants you’ll be sprouting. Let’s say beans of some kind. Try it with ¼ cup to start with; you can do bigger batches once you’re more confident of your setup and the process.

    Rinse and soak them for at least 24 hours. Take care to add more water than it looks like you’ll need, because those beans are thirsty, and sprouting is thirsty work.

    Drain, rinse, and put them in a clean glass jar, covering with just the muslin cloth in place of the lid, held in place by the rubber band. No extra water in it this time, and you’re going to be storing the jar upside down (with ventilation underneath, so for example on some sort of wire rack is ideal) in a dark moderately warm place (e.g. 80℉ / 25℃ is often ideal, but it doesn’t have to be exact, you have wiggle-room, and some things will enjoy a few degrees cooler or warmer than that)

    Each day, rinse and replace until you see that they are sprouting. When they’re sprouting, they’re ready to eat!

    Unless you want to grow a whole plant, in which case, go for it (we recommend looking for a gardening guide in that case).

    But watch out!

    That 80℉ / 25℃ temperature at which our sprouting seeds, beans, grains etc thrive? There are other things that thrive at that temperature too! Things like:

    • E. coli
    • Salmonella
    • Listeria

    …amongst others.

    So, some things to keep you safe:

    1. If it looks or smells bad, throw it out
    2. If in doubt, throw it out
    3. Even if it looks perfect, blanch it (by boiling it in water for 30 seconds, before rinsing it in cold water to take it back to a colder temperature) before eating it or refrigerating it for later.
    4. When you come back to get it from the fridge, see once again points 1 and 2 above.
    5. Ideally you should enjoy sprouted things within 5 days.

    Want to know more about sprouting?

    You’ll love this book that we reviewed recently:

    The Sprout Book – by Doug Evans

    Enjoy!

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  • What exercises will keep my ageing joints healthy?

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    Growing older has plenty of upsides – but achy joints is not one of them.

    As we age, the joints that once handled every bend and fall start to weaken. This is because the amount of cartilage, a tough but flexible kind of connective tissue, and fluid in your joints decreases over time.

    This may lead some people to avoid activities such as exercise. But with the right approach, exercise can actually help protect your joints.

    Let’s dive into the science.

    ljubaphoto/Getty

    Why joints matter

    Each joint is cushioned by articular cartilage, a type of specialised tissue that covers the ends of bones. This cartilage protects the joints and creates a smooth surface for motion.

    A thick liquid known as synovial fluid also helps lubricate your knees, hips and shoulders. It does this by reducing friction between your cartilage and joints. Synovial fluid also supplies cartilage with key nutrients.

    However, cartilage isn’t very good at repairing itself. This is partly because it doesn’t have its own blood supply.

    The gradual breakdown of cartilage is known as osteoarthritis, a condition which affects more than 500 million people worldwide. People with osteoarthritis often feel the most pain in weight-bearing joints such as the knees, hips and spine.

    How exercise impacts your joints

    The body distributes synovial fluid through motion. So exercise helps gets this fluid, and the nutrients it contains, to cartilage.

    Meanwhile, muscles around your joints act as shock absorbers. So strengthening your muscles, including through exercises such as weightlifting, helps to reduce the pressure placed on your joints. Research suggests strength exercises targeting the quadriceps, a group of muscles at the front of the thigh, are particularly effective at reducing joint pain.

    A landmark Cochrane review assessed all the relevant evidence looking at the effect of exercise on osteoarthritis. It found exercise reduces pain and improves function in people with knee osteoarthritis. It also showed exercise has a similar impact as anti-inflammatory drugs, but without the same side effects.

    Exercise may also help maintain proprioception, the body’s ability to sense its own position and movement. However, proprioception declines with age. So as you get older, your brain is less able to register these signals and may cause your joints to bear weight unevenly. This wears down your joints quicker.

    However, exercising on varied and even unstable surfaces can reduce this wear-and-tear process. It forces your ankle, knee and hip joints to quickly adjust their movements, keeping them engaged and flexible.

    What about low-impact exercise?

    Low-impact exercise refers to exercises where you keep at least one foot on the ground, or support the body in some other way. This kind of exercise reduces the amount of weight and force placed on joints.

    Examples of low-impact exercise include swimming and water aerobics. Both involve being suspended in water, which can support up to 90% of your body weight. Cycling may also be beneficial for your joints, particularly your knees.

    Tai chi, a gentle form of exercise based on gentle movements and breathing techniques, is another option. Research suggests it may be as effective as physical therapy for people with knee osteoarthritis. Yoga can also help strengthen the muscles around your joints and improve your overall flexibility.

    Walking deserves a special mention. Walking on uneven terrain, such as on grass, gravel or bush trails, can help maintain proprioception. One 2026 study found unstable surface training significantly improves postural control, or the ability to remain stable, in older adults.

    Another systematic review found exercises which challenged participants’ balance reduced fall rates by roughly 23%. This is important, given falls are the leading cause of injury-related death in adults over 65.

    I’ve never done low-impact exercise. How can I start?

    Here are three tips to make low-impact exercise as safe and effective as possible.

    1. Start small

    You don’t need any fancy equipment to start. Where possible, opt to walk on uneven surfaces, such as grass, sand or gravel, instead of pavement. Even ten minutes walking across a park lawn will improve your joint movement.

    You can also practise standing on one leg, for example while brushing your teeth. It’s best to start on firm ground first, aiming to stand on each leg for 30 seconds. You can then progress to standing on a folded towel or foam pad. Importantly, you should master each task or level of difficulty before advancing.

    2. Use support

    Safety is paramount. Always perform low-impact exercises near something you can hold for support, such as a park bench or bathroom vanity. If you’re walking for exercise, walking poles are an excellent option. Importantly, never exercise on unstable surfaces when you’re tired.

    3. Get advice

    No exercise is risk-free. For example, holding a yoga pose beyond your range of motion may injure your lower back, shoulders or knees. Doing deep squats or lunges with poor form can put unnecessary strain on your knee joint.

    So before you start, speak to a certified exercise physiologist or physiotherapist. They can help you design a tailored exercise program.

    The bottom line

    Our joints are subject to the inevitable wear-and-tear of age, but low-impact exercise can help. So it’s worth trying, no matter how young or old you are.

    Gordon Waddington, AIS Professor of Sports Medicine Research, University of Canberra

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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