Good morning. In today’s edition:

• Is Coconut Oil Unhealthy?

• Does Drinking a Ton of Water Every Day Actually Help Lose Weight?

• Optimizing Resistance Training Technique to Maximize Muscle Hypertrophy —flexibility is Key, Focus on Range of Motion (ROM) at Long Lengths. Eccentric/concentric Tempos Vary (2-8s)

• Type 2 Diabetes Risk Lowered for Some by Drinking More Milk

…and lots more. Have a great day!

FOOD & NUTRITION

Is Coconut Oil Unhealthy?

There's been a lot of talk lately about coconut oil being bad for your health. Some say it's harmful because it has lots of saturated fat, which is thought to be bad for the heart. But is this really true?

Let's set things straight: coconut oil is not poison. The main worry about coconut oil is its saturated fat. For years, people have been told that eating too much saturated fat could hurt your heart. That's why the American Heart Association recommended using vegetable oils instead.

But big studies, like the Minnesota coronary survey and the Sydney study, haven't found a clear link between saturated fats and heart disease. This makes us question if coconut oil is really bad.

Coconut oil is mostly made of medium-chain triglycerides (MCTs), a type of fat that our bodies use well for energy. It's easier for our liver and gallbladder to handle. Also, half of coconut oil is lauric acid, which helps fight germs and keeps our immune system strong.

Some studies that said fats were bad also had diets with lots of carbs. Eating too many carbs and fats together can be unhealthy, but that doesn't mean coconut oil is bad by itself.

In the end, coconut oil has been used for ages, and some new studies say it might even lower cholesterol. It seems like coconut oil isn't as bad as we thought and could be a healthy choice for many people.

Source: Dr. Eric Berg DC

WEIGHT LOSS

Does Drinking a Ton of Water Every Day Actually Help Lose Weight?

If you've ever wondered if drinking a lot of water can help you lose weight, you're not alone. Dr. Burke addresses this common question, providing some surprising insights.

First off, water is calorie-free, and it might make you feel full for a short time. But, it's not a magic solution for weight loss. Why? Because water and fat don't mix. Drinking more water won't "melt" your fat away. In fact, overdoing it with water can be harmful.

Dr. Burke emphasizes that overhydration, or drinking way more than you feel thirsty for, can lead to problems. It's not true that everyone needs a gallon of water a day. Drinking too much can lead to a condition called hyponatremia, where your blood's sodium levels drop too low. This can cause serious issues like muscle weakness, headaches, brain swelling, and even life-threatening situations.

The key electrolytes – potassium, sodium, magnesium, and calcium – are essential for our bodies. They help with heart functions and muscle contractions. But too much water can flush these out.

Dr. Burke advises listening to your body. Drink when you're thirsty, especially if you're active. But there's no need to force yourself to drink excessive amounts of water.

Regarding sports and energy drinks, they're not the best choice either. Despite having some sodium, their high sugar content can lead to further dehydration and health issues.

In conclusion, while staying hydrated is important, there's no need to go overboard. Listen to your body's thirst signals and drink accordingly. And remember, water alone isn't a weight loss solution.

Source: Dr. Eric Berg DC

HEALTH

Optimizing Resistance Training Technique to Maximize Muscle Hypertrophy —flexibility is Key, Focus on Range of Motion (ROM) at Long Lengths. Eccentric/concentric Tempos Vary (2-8s)

If you're over 45 and lifting weights, here's something cool to know: it's not just about how heavy you lift, but how you do it! This comes from a big study by experts at the Applied Muscle Development Laboratory and others.

First, think about how you move when you lift. It's called your "range of motion" (ROM). It's super important to stretch your muscles all the way when you exercise. So, don't just lift the weight – make sure you're moving your arms or legs fully each time.

Next up, tempo. That's how fast or slow you lift and lower the weights. You can mix it up! Fast or slow, both are good. The experts say to take between 2 and 8 seconds for each lift. That might mean lifting quickly and lowering slowly, or doing it all slowly. The key is to keep it controlled.

Now, let's talk about how you stand and move. There’s no perfect way that fits everyone. The best way to lift is what feels right for your body. And it's okay if other muscles help out. As long as you keep moving fully and control your tempo, you're on track.

So, what's the takeaway? When lifting weights, focus on moving your muscles through the whole motion, and vary how fast you lift. Don't worry too much about doing it perfectly. The best workout is one that you enjoy and keeps you active. Stay strong and happy lifting!

Source: mdpi.com

Type 2 Diabetes Risk Lowered for Some by Drinking More Milk

Did you know that milk could help lower the chance of getting Type 2 diabetes for some people? A new study has found this might be true, especially for folks who have a hard time digesting milk.

Type 2 diabetes happens when your body struggles with insulin, leading to high blood sugar. About 1 in 10 Americans have it. Things like being overweight, not exercising, and what you eat can increase the risk.

For a long time, people weren't sure if milk was good or bad for diabetes. Now, scientists from the U.S. have made an interesting discovery. They studied over 12,000 Hispanic/Latino adults and found that people with a special gene, which affects how they digest milk, had a lower chance of getting diabetes by 30% if they drank more milk.

This gene is about lactase, an enzyme that breaks down milk sugar. Some people make lactase all their lives, but others stop after they're babies. Those who don't make enough lactase might find it hard to digest milk.

The study noticed that people without enough lactase, who still drank milk, had more good bacteria in their guts. This was linked to a lower risk of diabetes. Also, these people had different blood changes.

But, it's important to remember that this study doesn't prove milk prevents diabetes for sure. More research is needed. If your doctor says not to drink milk, you should listen to them. Everyone's health is different, so keep watching for new studies, but also follow your doctor's advice.

Source: newsweek.com

✢ A Note From Hem Hero

The information in this health newsletter is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment; always consult your healthcare provider with any questions or concerns you may have regarding your health. The publishers are not responsible for any actions taken by the reader based on the information provided.