The Real Reason Most Women Don’t Lose Belly Fat

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Notwithstanding the title, this does also go for men too, by the way—while hormones count, they count differently. People with an estrogen-based metabolism (so usually: women) will usually have more body fat, which can make it harder to get visible muscletone, for those who want that. But people with a testosterone-based metabolism (so usually: men) will have different fat storage patterns, and belly-fat is more testosterone-directed than estrogen-directed (estrogen will tend to put it more to the thighs, butt, back, breasts, etc).

So the advice here is applicable to all…

Challenges and methods

The biggest barrier to success: many people give up when results are not immediate, especially if our body has been a certain way without change for a long time.

  • “Oh, I guess it’s just genetics”
  • “Oh, I guess it’s just age”
  • “Oh, I guess it’s just because of [chronic condition]”

…and such things can be true! And yet, in each of the cases, persisting is still usually what the body needs.

So, should we give ourselves some “tough love” and force ourselves through discomfort?

Yes and no, Lefkowith says. It is important to be able to push through some discomfort, but it’s also important that whatever we’re doing should be sustainable—which means we do need to push, while also allowing ourselves adequate recovery time, and not taking unnecessary risks.

In particular, she advises to:

  • remember that at least half the work is in the kitchen not the gym, and to focus more on adding protein than reducing calories
  • enjoy a regular but varied core exercise routine
  • stimulate blood flow to stubborn areas, which can aid in fat mobilization
  • focus on getting nutrient-dense foods
  • prioritize recovery and strategic rest

For more details on these things and more, enjoy:

Click Here If The Embedded Video Doesn’t Load Automatically!

Want to learn more?

You might also like to read:

Visceral Belly Fat: What It Is & How To Lose It

Take care!

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  • Are You Making This Warm-Up Mistake?

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    The most common warm-up mistake that people make is, of course, not warming up.

    The second most common warm-up mistake people make, however, is this:

    It’s about joints, and…

    Why the stationary bike is a poor warm-up after 50: cycling raises your heart rate but does not prepare your joints, muscles, or movement patterns for resistance training unless you are about to cycle.

    That’s the example in the video, but it also goes for other forms of cardio-centric warm-up that don’t address joints, muscles, and movement patterns as appropriate.

    In short: your warm-up should closely match the movements and loads you will use in your workout.

    So, how best to do that, without it amounting to going straight into the exercise without warming up because the warm-up is already the exercise?

    • First, practice the movement pattern: start with the exact exercise you plan to do using no resistance, then gradually increase the load in small steps to prepare your brain and your muscles.
    • Next, mobilize stiff or vulnerable joints: identify your personal “sticky” areas and mobilize them before training to reduce injury risk.

    Some examples he gives:

    • Goblet squat workup: do bodyweight squats, then lighter sets, then a few reps near your working weight before resting briefly and starting your first full set.
    • Ankle mobility for squatting: chair-supported ankle dorsiflexion helps improve knee-over-toe movement and squat depth.
    • Hip and knee mobility drill: a simple supine sequence of straightening, bending, and hugging your leg to your chest improves full-range hip and knee motion.
    • Lower-back preparation: gentle side-to-side leg rotations while lying on your back expose your pelvis and lumbar spine to safe movement before lifting.

    To be clear, he recommends to focus only on the drills that match your problem areas and do them briefly before your workout or before troublesome exercises.

    For more on this, plus visual demonstrations of some examples, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like:

    Overdone It? How To Speed Up Recovery After Exercise

    Take care!

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  • Sweet Cinnamon vs Regular Cinnamon – Which is Healthier?

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    Our Verdict

    When comparing sweet cinnamon to regular cinnamon, we picked the sweet.

    Why?

    In this case, it’s not close. One of them is health-giving and the other is poisonous (but still widely sold in supermarkets, especially in the US and Canada, because it is cheaper).

    It’s worth noting that “regular cinnamon” is a bit of a misnomer, since sweet cinnamon is also called “true cinnamon”. The other cinnamon’s name is formally “cassia cinnamon”, but marketers don’t tend to call it that, preferring to calling it simply “cinnamon” and hope consumers won’t ask questions about what kind, because it’s cheaper.

    Note: this too is especially true in the US and Canada, where for whatever reason sweet cinnamon seems to be more difficult to obtain than in the rest of the world.

    In short, both cinnamons contain cinnamaldehyde and coumarin, but:

    • Sweet/True cinnamon contains only trace amounts of coumarin
    • Regular/Cassia cinnamon contains about 250x more coumarin

    Coumarin is heptatotoxic, meaning it poisons the liver, and the recommended safe amount is 0.1mg/kg, so it’s easy to go over that with just a couple of teaspoons of cassia cinnamon.

    You might be wondering: how can they get away with selling something that poisons the liver? In which case, see also: the alcohol aisle. Selling toxic things is very common; it just gets normalized a lot.

    Cinnamaldehyde is responsible for cinnamon’s healthier properties, and is found in reasonable amounts in both cinnamons. There is about 50% more of it in the regular/cassia than in the sweet/true, but that doesn’t come close to offsetting the potential harm of its higher coumarin content.

    Want to learn more?

    You may like to read:

    • A Tale Of Two Cinnamons ← this one has more of the science of coumarin toxicity, as well as discussing (and evidencing) cinnamaldehyde’s many healthful properties against inflammation, cancer, heart disease, neurodegeneration, etc

    Enjoy!

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  • 5 Exercises You Shouldn’t Do With Osteoporosis

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    Can you guess what they are?

    Hold up a little…

    Per Dr. Lisa Moore, anyone with osteoporosis or osteopenia should avoid movements that stress the spine in risky ways, for example:

    • Sit-ups: avoid because they round your spine into flexion, increasing pressure on your vertebrae
    • Crunches: avoid all variations (floor, ball, side) because repeated spinal rounding raises fracture risk
    • Forceful pelvic tilts: avoid aggressive ab squeezing that flattens your lower back, as it mimics spinal flexion under load
    • Russian twists: avoid because rapid, weighted rotation adds excessive torque to your spine
    • Forward folds: avoid repeated spinal rounding in yoga or Pilates, including seated forward bends and lateral bending
    • Jefferson curls: avoid because loaded spinal flexion (rolling down and up with weight) places high stress on weakened vertebrae

    Instead, she recommends to focus on isometric exercises such as planks, using forearm, full, side, or hover planks to train your core without spinal movement.

    The general idea is to brace your core with a neutral pelvis instead of moving your spine. And when it comes to hip-hinging, she recommends to bend forwards from your hips with a long spine, rather than rounding your back.

    Indeed, in the video she cites a study that found the following correlations:

    • Flexion exercises: 89% fracture rate
    • Combined flexion/extension: 53% fracture rate
    • Extension exercises: 16% fracture rate
    • No exercise: 67% fracture rate

    …which seems a fairly strong argument for extension exercises and not flexion exercises!

    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:

    Osteoporosis & Exercises: Which To Do (And Which To Avoid) ← for our main feature on this topic

    Take care!

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  • Women want to see the same health provider during pregnancy, birth and beyond

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    Hazel Keedle, Western Sydney University and Hannah Dahlen, Western Sydney University

    In theory, pregnant women in Australia can choose the type of health provider they see during pregnancy, labour and after they give birth. But this is often dependent on where you live and how much you can afford in out-of-pocket costs.

    While standard public hospital care is the most common in Australia, accounting for 40.9% of births, the other main options are:

    • GP shared care, where the woman sees her GP for some appointments (15% of births)
    • midwifery continuity of care in the public system, often called midwifery group practice or caseload care, where the woman sees the same midwife of team of midwives (14%)
    • private obstetrician care (10.6%)
    • private midwifery care (1.9%).

    Given the choice, which model would women prefer?

    Our new research, published BMC Pregnancy and Childbirth, found women favoured seeing the same health provider throughout pregnancy, in labour and after they have their baby – whether that’s via midwifery group practice, a private midwife or a private obstetrician.

    Assessing strengths and limitations

    We surveyed 8,804 Australian women for the Birth Experience Study (BESt) and 2,909 provided additional comments about their model of maternity care. The respondents were representative of state and territory population breakdowns, however fewer respondents were First Nations or from culturally or linguistically diverse backgrounds.

    We analysed these comments in six categories – standard maternity care, high-risk maternity care, GP shared care, midwifery group practice, private obstetric care and private midwifery care – based on the perceived strengths and limitations for each model of care.

    Overall, we found models of care that were fragmented and didn’t provide continuity through the pregnancy, birth and postnatal period (standard care, high risk care and GP shared care) were more likely to be described negatively, with more comments about limitations than strengths.

    What women thought of standard maternity care in hospitals

    Women who experienced standard maternity care, where they saw many different health care providers, were disappointed about having to retell their story at every appointment and said they would have preferred continuity of midwifery care.

    Positive comments about this model of care were often about a midwife or doctor who went above and beyond and gave extra care within the constraints of a fragmented system.

    The model of care with the highest number of comments about limitations was high-risk maternity care. For women with pregnancy complications who have their baby in the public system, this means seeing different doctors on different days.

    Some respondents received conflicting advice from different doctors, and said the focus was on their complications instead of their pregnancy journey. One woman in high-risk care noted:

    The experience was very impersonal, their focus was my cervix, not preparing me for birth.

    Why women favoured continuity of care

    Overall, there were more positive comments about models of care that provided continuity of care: private midwifery care, private obstetric care and midwifery group practice in public hospitals.

    Women recognised the benefits of continuity and how this included informed decision-making and supported their choices.

    The model of care with the highest number of positive comments was care from a privately practising midwife. Women felt they received the “gold standard of maternity care” when they had this model. One woman described her care as:

    Extremely personable! Home visits were like having tea with a friend but very professional. Her knowledge and empathy made me feel safe and protected. She respected all of my decisions. She reminded me often that I didn’t need her help when it came to birthing my child, but she was there if I wanted it (or did need it).

    However, this is a private model of care and women need to pay for it. So there are barriers in accessing this model of care due to the cost and the small numbers working in Australia, particularly in regional, rural and remote areas, among other barriers.

    Women who had private obstetricians were also positive about their care, especially among women with medical or pregnancy complications – this type of care had the second-highest number of positive comments.

    This was followed by women who had continuity of care from midwives in the public system, which was described as respectful and supportive.

    However, one of the limitations about continuity models of care is when the woman doesn’t feel connected to her midwife or doctor. Some women who experienced this wished they had the opportunity to choose a different midwife or doctor.

    What about shared care with a GP?

    While shared care between the GP and hospital model of care is widely promoted in the public maternity care system as providing continuity, it had a similar number of negative comments to those who had fragmented standard hospital care.

    Considering there is strong evidence about the benefits of midwifery continuity of care, and this model of care appears to be most acceptable to women, it’s time to expand access so all Australian women can access continuity of care, regardless of their location or ability to pay.

    Hazel Keedle, Senior Lecturer of Midwifery, Western Sydney University and Hannah Dahlen, Professor of Midwifery, Associate Dean Research and HDR, Midwifery Discipline Leader, Western Sydney University

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

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  • The Longevity Nutrient – by Dr. Stephanie Venn-Watson

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    This is about C15:0, the first essential fatty acid to be discovered in nearly a century.

    It was discovered by the author, a marine biologist (there are many benefits) who was hired by the US Navy to lead a program to improve the health of their dolphins.

    She discovered that dolphins were aging at a rate inversely proportional to the amount of C15:0 in their diet (which was found by examining specific diets, and then working out what the common factor was).

    While not everything that works for non-human animals holds true for us, dolphins are large intelligent mammals, with big brains and long lifespans, that experience most of the same age-related problems that we do.

    So, it was put to the test in humans also, and found to be highly beneficial. Like the dolphins, we can get it from our diet, but unless we want to eat incredible amounts of fish every day, our options become limited. Most foods don’t contain enough; dairy usually does contain it but at the quantities needed, would have more harmful effects. So for most people, supplementation seems the sensible option.

    On which note, the author does also sell C15:0 supplements, so there is some conflict of interest, but the information throughout is very well-sourced (proportionally much bigger bibliography than most books of this kind have), and she details the scientific rigor of the testing she, her team, and other researchers did along the way.

    The style is mostly narrative, with a lot of science—she tells the stories of how things were pursued and discovered. It makes for fairly engaging reading through what could otherwise have been a rather dry topic.

    Bottom line: you could, of course, skip this book and simply go get yourself some C15:0 or not. However, it’s good to understand things, not only as a point of human endeavor, but also because on a psychological level, we’re more likely to benefit if we do. So, this book is highly recommendable reading.

    Click here to check out The Longevity Nutrient, and enjoy the dolphin-powered benefits!

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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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