“We are what we repeatedly do. Excellence then, is not an act, but a habit.” - Aristotle #helpYOUgetGAINS #w2muscle #INTJ There is trained and untrained.
Missouri, USA
Joined November 2012
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#HelpYouGetGAINS retweeted
A new study in @JAMANetworkOpen puts a price on #multimorbidity in later life. The researchers modelled adults aged 60+ in 204 countries and territories from 2000 to 2023.
They looked at combinations of 11 conditions: physical (heart disease, #stroke, diabetes, #COPD, osteoarthritis), psychological (#depression, anxiety, bipolar disorder, schizophrenia) and cognitive (#dementia, Parkinson’s).
Disability rose only modestly, from about 2,368 to 2,942 years lived with disability per 100,000. Economic losses more than quadrupled, from $80 billion to $363 billion, roughly 0.3% of global GDP. The costliest pair in 2023 was #osteoarthritis with anxiety.
The fastest-growing pair was #anxiety with Parkinson’s disease. Women carried the larger burden.
The estimates come from modelling and probably understate the cost, because caregiving and lost productivity weren’t counted.
Health systems are still organised around single diseases, but older people increasingly live with several at once, with physical and #mentalhealth conditions together. Integrated care for noncommunicable diseasaes #NCDs in ageing populations can’t wait.
jamanetwork.com/journals/jam…
Scientists may have finally explained why our brains and bodies are cross-wired sciencedaily.com/releases/20…
This Little-Known Supplement INSTANTLY 10Xs Lymph Flow (Drains Everything) #hesperidin youtu.be/zsgCmewWJ6g?is=JYNY… via @YouTube
I just lifted 20,000 lbs on @hevyapp
hevy.com/workout/Z0mcpzPCjIP
ServiceNow Has Become The Canary In The Coal Mine For Agentic-AI Driven Software Implosion 247wallst.com/investing/2026…
#HelpYouGetGAINS retweeted
Aspirin was recently shown to reduce liver fat by nearly 40% in a landmark study.
#HelpYouGetGAINS retweeted
A new study in @CJPH_RCSP suggests that health warnings 🚭 printed directly on #vaping devices could reduce their appeal, especially among young people who have never vaped.
Researchers ran a discrete choice experiment with almost 3,000 people in Alberta, Ontario and Québec: 1,839 nonusers aged 16–29 and 1,122 current #ecigarette users. Participants chose between vape pods, heated tobacco and cigarettes, with #warnings, packaging, nicotine strength and price varied each time.
When every product carried a warning, the probability that nonusers chose “none” rose from 0.50 to 0.65, and for users from 0.10 to 0.18. Warnings did not push anyone towards cigarettes.
Warnings on vapes and heated tobacco have not yet been adopted in Canada. These findings suggest they belong in a #prevention package alongside pricing and clear communication about relative risk.
link.springer.com/article/10…
#HelpYouGetGAINS retweeted
Creatine may improve sleep consistency during perimenopause 💤
This randomised trial examined whether creatine supplementation alongside 6 weeks of high-intensity resistance training influenced cognition, sleep and menopause-related symptoms in 51 perimenopausal women 🔍
Participants were allocated to creatine (n=18), placebo (n=20), or non-training control (n=13) 🏋️
Creatine and placebo groups completed a 5-day loading phase at 20 g/day, followed by ~4.5 g/day maintenance, alongside twice-weekly progressive resistance training 🥄
Results 📊
🧠 Stroop reaction time improved over the 6 weeks, but there were no between-group differences in cognitive performance
🩸 During the Stroop test, prefrontal oxygenation increased with creatine by +0.32%, while it decreased with placebo by −1.62%
😴 Sleep consistency improved more with creatine, with a baseline-adjusted advantage of +7.4 percentage points versus placebo at week 6
🌡️ Creatine was also associated with fewer self-reported temperature-sensitivity days
↔️ The abstract does not report clear benefits for memory performance or other menopause-related symptoms such as fatigue, soreness, brain fog or bloating
⌚ Sleep and symptoms were monitored daily using WHOOP wearables, while cognition was assessed with Stroop and Rey 15-item memory testing
⚠️ The intervention was short, the sample relatively small, and creatine was combined with resistance training, meaning the findings do not isolate creatine in a completely sedentary context
For perimenopausal women undertaking resistance training, creatine may offer benefits beyond muscle by improving sleep consistency and cerebral oxygenation, but larger and longer trials are needed before treating these effects as established ✅
Reference:
pubmed.ncbi.nlm.nih.gov/4292…
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#HelpYouGetGAINS retweeted
Sunday Digest 📊
Which economies are projected to grow the fastest in 2027? How do unemployment rates compare around the world? And which companies are the most valuable across U.S. states?
Swipe through for some of this week’s featured data stories.
📩 Want the full week in data? Subscribe to Visual Capitalist’s free daily newsletter to get our latest stories and visuals delivered straight to your inbox.
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#HelpYouGetGAINS retweeted
It’s often claimed that strict exercise technique is essential for maximizing hypertrophy. But what does the research actually show?
Our review of literature on the topic, led by @pakpatroklos, provides evidence-based insights into how different aspects of resistance training technique influence muscle growth (PMID: 38249086).
Here are some key takeaways:
--Training through a full ROM generally appears beneficial for hypertrophy, although partial repetitions performed at longer muscle lengths may produce comparable or potentially superior results in some circumstances.
--A relatively wide range of repetition durations can effectively promote hypertrophy. Deliberately slowing repetitions does not appear to provide additional benefits, and excessively slow repetitions may be counterproductive.
-- Regarding body positioning and movement patterns, fundamental biomechanical principles should guide exercise technique to ensure proper loading of the target muscles. However, individual differences in anatomy, limb proportions, flexibility, and other factors should be considered when determining optimal technique.
--Standardizing technique can help ensure that changes in training performance reflect actual progress rather than alterations in how an exercise is performed.
Bottom line: Exercise technique matters, but there is no single universally optimal way to perform every exercise for muscle growth. Current evidence supports using a relatively large ROM, controlling the load, and maintaining a consistent movement pattern. Many finer aspects of exercise technique remain understudied and should be individualized based on personal abilities, comfort, and biomechanics.
pubmed.ncbi.nlm.nih.gov/3824…
#HelpYouGetGAINS retweeted
Most people think of collagen and vitamin C as two separate supplements, but inside your body they work as one system, and if you take away the vitamin C, the collagen stops working.
Collagen is made of three protein strands that twist together into a tight rope, and that twist is what gives your skin, tendons and joints their strength. The strands can't hold that shape on their own, though. Each one first needs a small chemical change, and your body can only make that change when vitamin C is around to help the enzyme that does the work. Without enough vitamin C, the strands never lock together properly.
The practical result is striking. In lab experiments with human collagen, strands made without that change fell apart at about 90 to 93 degrees Fahrenheit. When vitamin C was present and the enzyme could do its job, the collagen stayed stable up to about 104 degrees. Your body sits at about 98.6 degrees, which means that without enough vitamin C, the collagen you build comes apart at the temperature you live at.
That is what was really happening with scurvy. Sailors with scurvy were eating plenty of protein, but with no vitamin C they couldn't make collagen that held together, so their wounds reopened, their gums broke down and even old scars came apart. The cure turned out to be limes rather than more meat.
If you take collagen for your skin or joints, the vitamin C isn't an optional extra, because it's what allows your body to build anything with the collagen you eat. Most people who eat fruit and vegetables every day already get enough, so the people who should pay attention are those who rarely eat produce, smokers, and anyone relying on a collagen powder to do the job by itself.
To be fair about the evidence, the exact temperatures come from a lab system rather than measurements inside living people. The overall finding isn't in doubt, though, since this is well-established biochemistry.
References
Myllyharju, Ann Med, 2008
Booth & Uitto, Biochim Biophys Acta, 1981
Lamberg et al., J Biol Chem, 1996
#HelpYouGetGAINS retweeted
Ashwagandha shows limited and inconsistent effects on body composition 🌿
This narrative review included 16 placebo-controlled studies, examining whether ashwagandha supplementation influences body mass, fat mass, lean mass, muscle size and anthropometric measures in adults 🔍
Key findings ⬇️
⚖️ The clearest potential benefit was in overweight or obese adults, where several studies reported greater reductions in body mass, BMI or waist circumference versus placebo
📉 In one 8-week trial, 600 mg/day KSM-66® reduced body mass by 2.32 kg versus 1.13 kg with placebo
📆 A 24-week study using the same dose reported an 8.46 kg reduction in body mass, compared with 2.41 kg for placebo
🔥 Evidence for reducing body fat percentage was inconsistent; only one of several studies found a significant additional reduction versus placebo
💪 Evidence for increasing lean mass, fat-free mass or muscle mass was also largely negative, with no included study demonstrating a clear benefit using these measures
📏 Two resistance-training studies did report greater increases in arm and chest circumference, although circumference is a less robust measure of muscle growth than DXA or BIA
🏋️ The apparent muscle-size benefits therefore have not been confirmed as greater gains in actual lean or muscle mass
🧬 Proposed mechanisms include reductions in cortisol and stress-related eating, improved glucose and lipid metabolism, and possible increases in testosterone, but these mechanisms remain partly theoretical or preclinical
↔️ Effects appear less convincing in healthy, already active or trained adults than in those with excess body mass
⚠️ Studies varied substantially in population, extract, dose, training and dietary intervention, and 4 of the 16 studies had commercial sponsorship
📊 The authors conclude that current evidence is mixed and not strong enough to recommend ashwagandha specifically for improving body composition
For athletes, ashwagandha may support stress or other performance-related outcomes, but there is currently little evidence that it reliably increases lean mass or reduces body fat beyond the effects of training and nutrition alone ✅
Reference:
pubmed.ncbi.nlm.nih.gov/4293…
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Researchers at the Cleveland Clinic Lerner Research Institute, led by Dr. Justin Lathia, discovered that myeloid-derived suppressor cells (MDSCs)
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