10/16/25 - #501

Good morning. In today’s edition:

• Researchers Took 44 Young Untrained Males and Randomly Allocated Them With Either Plant or Animal Protein Supplement Drinks Over a 12-week Training Period. Both Groups Showed Significant Gains in Strength and Muscle Mass, but There Was No Significant Difference Between the Two Groups

• The Truth About Walking 10k Steps a Day

• For Stronger Bones at Any Age, Replace Sitting With Light Activity. A Sweeping Review Shows That Across All Ages, Even Light Daily Activity Protects Bone Health, While Too Much Sedentary Time Quietly Raises the Risk of Fractures

• A Healthier Gut May Improve Mental Health: Studies Find Gut Microbes Can Change Brain Chemistry, Stress Responses and Behaviours in Animal Models, With Early Trials of Probiotics, Diet Changes, and Faecal Microbiota Transplants Improving Mood and Anxiety

…and lots more. Have a great day!

FOOD & NUTRITION

Researchers Took 44 Young Untrained Males and Randomly Allocated Them With Either Plant or Animal Protein Supplement Drinks Over a 12-week Training Period. Both Groups Showed Significant Gains in Strength and Muscle Mass, but There Was No Significant Difference Between the Two Groups

A new study found that plant-based protein works just as well as animal protein for building muscle and strength.

Researchers gave 44 young men a 12-week weight training program. Half the group drank plant protein shakes (made from soy and pea), and the other half drank animal protein shakes (made from whey). They had their shakes with breakfast, lunch, and dinner while working out three times a week.

At the end of the study, both groups had similar gains. They built more muscle, especially in the legs, and got stronger on the leg press. The plant protein group gained just as much as the animal protein group. This shows that both types of protein can support muscle growth when combined with regular exercise.

This is good news for people who prefer plant-based diets or want to eat less meat. As long as you eat enough protein and stick to a workout plan, plant protein can be just as effective as animal protein.

The study only looked at healthy young men, so more research is needed to see if the same results apply to women or older adults. But the findings suggest that what matters most is getting enough protein—not where it comes from.

Disclaimer: This article is for informational purposes only and is not medical advice. Always talk to your doctor before starting any new diet, supplement, or exercise plan.

Source: tandfonline.com

WEIGHT LOSS

The Truth About Walking 10k Steps a Day

A new study shows that walking more than 8,000 steps a day can do more than just keep you active—it may protect you from serious health problems. Researchers looked at nearly 400,000 people and found strong links between higher step counts and lower risks of obesity, high blood pressure, diabetes, depression, sleep apnea, and more.

One major finding: people who walked 10,000 steps a day cut their risk of obesity by 31%. That’s a big deal, especially for those trying to lose weight. Walking burns calories, helps manage hunger hormones, and keeps your metabolism active—all without the need for pills or costly programs.

The benefits don’t stop at weight loss. Walking 8,000 or more steps daily was linked to a 50% lower risk of early death over a 10-year period, compared to people who walked only 4,000 steps. That’s a powerful reason to get moving.

Walking at a brisk pace offers even more health benefits. But even if you start slow, every step helps. Try walking for 15 minutes after each meal—it adds up quickly and helps control blood sugar too.

No gym? No problem. You don’t need fancy gear—just a good pair of shoes and a step counter or smartphone. Walk with a friend, your spouse, or even your dog. It all counts.

Disclaimer: This article is for informational purposes only and is not medical advice. Always talk to your doctor before starting a new exercise routine.

Source: High Intensity Health

HEALTH

For Stronger Bones at Any Age, Replace Sitting With Light Activity. A Sweeping Review Shows That Across All Ages, Even Light Daily Activity Protects Bone Health, While Too Much Sedentary Time Quietly Raises the Risk of Fractures

Many people think they need intense workouts to keep their bones strong. But new research shows that simply sitting less and moving more—even lightly—can protect your bones at any age.

A large review from the International Osteoporosis Foundation found that too much sitting raises the risk of weak bones and fractures. The review looked at people from all age groups and found a clear link between activity and bone strength. Even light movement like walking or doing household chores helped, especially for adults over 50 and postmenopausal women.

Here’s why it matters: our bones need regular movement to stay strong. Long hours of sitting, especially without breaks, can slowly weaken bones over time. This can lead to problems like fractures, especially in the hips and spine.

The good news? You don’t need to hit the gym. Just getting up and moving throughout the day helps. Replacing 30 minutes of sitting with walking or light activity can make a real difference. And while regular exercise is great, it doesn’t cancel out the damage from too much sitting.

Health experts now say we should treat movement like medicine. Doctors may soon start prescribing daily activity the same way they prescribe pills.

Bottom line: Move more, sit less. Even small changes—like a short walk after lunch or standing up during TV breaks—can help keep your bones stronger and reduce the risk of fractures as you age.

Disclaimer: This article is for informational purposes only and is not medical advice. Always talk to your doctor.

Source: newatlas.com

A Healthier Gut May Improve Mental Health: Studies Find Gut Microbes Can Change Brain Chemistry, Stress Responses and Behaviours in Animal Models, With Early Trials of Probiotics, Diet Changes, and Faecal Microbiota Transplants Improving Mood and Anxiety

Your gut and brain may be more connected than you think. New research from the University of South Australia shows that gut health could play a big role in how we feel.

In animal studies, changes in gut bacteria affected brain chemicals, stress levels, and behavior. In people, early tests with probiotics, diet changes, and even fecal transplants have helped improve mood and reduce anxiety.

Scientists say the gut and brain talk to each other through nerves and chemicals. This means what’s going on in your gut might impact your emotions and mental health.

Researchers also found that people with depression or schizophrenia often have different gut bacteria than others. Some mental health medications even change the gut microbiome. This shows the link between gut and brain may be stronger than we thought.

Many people still struggle with mental health despite current treatments. Up to one-third don’t feel better with medicine or therapy alone. That’s why new, gut-based treatments may help.

Things like probiotics, fiber-rich foods, and other lifestyle changes could offer safe and low-cost ways to support your mood. They may work best when added to your current treatment plan.

More research is needed, especially in larger and more diverse groups. But these findings offer hope.

Taking care of your gut may help take care of your mind.

Disclaimer: This article is for informational purposes only and does not provide medical advice. Always talk to your doctor before making any changes to your health routine.

Source: eurekalert.org

✢ 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.