Introduction

Sleep is an essential aspect of our daily lives that impacts both our physical and mental well-being. It plays a crucial role in supporting various bodily functions, including memory consolidation, hormone regulation, and immune system function. Despite its importance, many individuals struggle with sleep-related issues that can lead to significant negative consequences. In this context, it is essential to develop a better understanding of sleep and the factors that can influence its quality and duration. This includes exploring the impact of substances like alcohol, caffeine, and medications on sleep, as well as the role of behaviors such as exercise and meal timing. By examining these factors, we can gain insight into ways to promote healthy sleep habits and improve our overall well-being.

Alcohol

Alcohol can disrupt sleep in multiple ways. While it can help some people fall asleep faster, it also reduces the quality of sleep by disrupting the normal sleep architecture. It can interfere with REM sleep, which is essential for cognitive and emotional well-being. Additionally, alcohol is known to cause or worsen sleep apnea, snoring, and other breathing-related sleep disorders. Therefore, it is generally recommended to avoid alcohol consumption close to bedtime, especially if you have sleep problems.

Marijuana

Marijuana or cannabis use can have mixed effects on sleep, depending on the individual and the dosage. Some studies have shown that low to moderate doses of marijuana can help some people fall asleep faster and reduce the frequency of nightmares. However, it can also interfere with REM sleep, which can lead to daytime sleepiness and cognitive impairments. High doses of marijuana can cause other adverse effects such as impaired motor coordination, anxiety, and paranoia. It is recommended to consult with a healthcare provider before using marijuana for sleep purposes.

OTC and Prescription Sleep Aids

OTC (Over The Counter) and prescription sleep aids can be helpful for some people with sleep problems, but they should be used with caution and under medical supervision. Many sleep aids can cause drowsiness and impair cognitive function, and some can also be habit-forming or have side effects. It is important to follow the recommended dosage and avoid long-term use. Behavioral and lifestyle changes such as improving sleep hygiene, reducing stress, and increasing physical activity are often recommended as the first-line treatment for sleep problems.

Caffeine

Caffeine is a stimulant that can interfere with sleep, especially if consumed close to bedtime. It can also have a long-lasting effect, with half of the caffeine still in the system up to 6 hours after consumption. Therefore, it is generally recommended to limit caffeine intake, especially in the afternoon and evening.

Sunlight

Sunlight exposure can have a significant impact on sleep-wake cycles, as it helps regulate the body's circadian rhythm. Exposure to natural daylight in the morning can help improve sleep quality and reduce daytime sleepiness, while exposure to bright lights or electronic screens close to bedtime can have the opposite effect. Therefore, it is recommended to get regular exposure to natural light, especially in the morning, and limit exposure to bright screens before bedtime.

Exercise

Regular exercise can have numerous benefits for sleep, such as improving sleep quality, reducing the time it takes to fall asleep, and reducing daytime sleepiness. It is recommended to aim for at least 150 minutes of moderate-intensity exercise per week, but avoid exercising close to bedtime as it can interfere with sleep.

Melatonin

Melatonin is a hormone that helps regulate the body's natural sleep-wake cycle, and some people use melatonin supplements as a sleep aid. While melatonin supplements can be effective for certain individuals, it is important to use them cautiously and only under the guidance of a healthcare provider. In some cases, melatonin supplements can cause side effects such as daytime sleepiness, dizziness, and headaches. Additionally, there is limited research on the long-term safety and effectiveness of melatonin supplements, particularly in children, pregnant women, and individuals with certain medical conditions.

It is also worth noting that melatonin supplements are not a replacement for good sleep hygiene habits. These habits include maintaining a regular sleep schedule, creating a comfortable sleep environment, and avoiding substances that can disrupt sleep such as alcohol, caffeine, and certain medications. Furthermore, it is recommended to practice relaxation techniques or engage in low-stress activities before bedtime to promote better sleep. If you are experiencing ongoing sleep issues, it is recommended to consult with a healthcare provider who can help identify any underlying causes and provide personalized recommendations for improving your sleep.

Timing of Meals

Timing of meals can also have an impact on sleep quality. Eating heavy meals close to bedtime can cause discomfort and interfere with sleep, while going to bed hungry can also disrupt sleep. It is recommended to have a light dinner at least 2-3 hours before bedtime, and consider having a small snack if hungry.

Conclusion

In summary, sleep is an essential part of our daily life and has a significant impact on our physical and mental well-being. To promote healthy sleep, it is important to establish good sleep hygiene habits, such as maintaining a regular sleep schedule, creating a comfortable sleep environment, and avoiding substances that can disrupt sleep such as alcohol, caffeine, and certain medications. Sunlight exposure and regular exercise can also help regulate the body's circadian rhythm and improve sleep quality. Additionally, proper nutrition and timing of meals can also have an impact on sleep. While OTC and prescription sleep aids can be helpful for some people with sleep problems, it is recommended to first try behavioral and lifestyle changes, and to consult with a healthcare provider before taking any sleep aids. Overall, by prioritizing healthy sleep habits, we can improve our overall health and well-being.

Sleep: The Secret to a Healthy Life

How much sleep do you need? The answer may surprise you. While the general recommendation for adults is around 7-9 hours per night, some people may require more or less sleep to function optimally. Furthermore, certain medical conditions and medications can also impact sleep quality and duration. As such, it is important to listen to your body and prioritize good sleep habits to help ensure that you are getting the restful and restorative sleep that you need.

Here are a few tips for getting a good night's sleep:

• Stick to a regular sleep schedule. Go to bed and wake up at the same time each day, even on weekends. This will help to regulate your body's natural sleep-wake cycle.
• Create a relaxing bedtime routine. This could include taking a warm bath, reading a book, or listening to calming music. Avoid watching TV or using electronic devices in the hour before bed, as the blue light emitted from these devices can interfere with sleep.
• Make sure your bedroom is dark, quiet, and cool. Darkness helps to promote the production of melatonin, a hormone that helps to regulate sleep. Noise and light can disrupt sleep, so make sure your bedroom is as dark and quiet as possible. A cool temperature is also ideal for sleep.
• Avoid caffeine and alcohol before bed. Caffeine and alcohol can both interfere with sleep. Caffeine is a stimulant that can make it difficult to fall asleep, while alcohol can disrupt sleep later in the night.
• Get regular exercise. Exercise can help to improve sleep quality. However, avoid exercising too close to bedtime, as this can make it difficult to fall asleep.
• See a doctor if you have ongoing sleep problems. If you are experiencing ongoing sleep issues, it is recommended to consult with a healthcare provider who can help identify any underlying causes and provide personalized recommendations for improving your sleep.

Sleep is essential for a healthy life. It helps to improve your mood, concentration, and memory. It also helps to boost your immune system and protect you from chronic diseases such as heart disease, stroke, and diabetes. So make sure you are getting enough sleep!

Here are a few fun facts about sleep:

• The average person spends about one-third of their life sleeping.
• The longest recorded human sleep was 11 days and 25 minutes.
• Some animals, such as dolphins and whales, can sleep with only half of their brain at a time.
• Sleep deprivation can lead to hallucinations, delusions, and even psychosis.

So next time you are feeling tired, remember that sleep is essential for your health and well-being. Get a good night's sleep and wake up feeling refreshed and ready to take on the day!

Here are some resources I have found helpful in deepening my knowledge on training, nutrition, and recovery. The individuals listed are experts in their respective fields that offer a wealth of information and research that can benefit anyone interested in improving their lives. Please note that this is not an exhaustive list, and if you have any resources you would like to share, feel free to send them my way to be added.

Physical Therapy Resources

• Squat University - Squat University - excellent resource on prehab, rehab, and exercise mechanics. They are constantly producing new content for their Instagram account and their YouTube channel.
• Bob and Brad - Bob and Brad are physical therapists with lots of practical, hands-on techniques for managing most situations that require PT. They have a very comprehensive YouTube channel with almost five million subscribers. 
• Gray Cook - Gray Cook is the co-founder of the Functional Movement Systems and a huge proponent of kettlebell and indian club training. His knowledge, and experience working with top-tier athletes, is unparalleled. He has over 35,000,000 videos on YouTube.
• Dr. Kelly Starrett - Dr. Kelly Starrett is THE physical therapist to a generation of Crossfitters. His books, “Becoming a Supple Leopard” and “Built to Move”, are excellent resources for any trainer, as is his extensive YouTube channel.
• Dr. Stuart McGill - Dr. Stuart McGill - universally known as the “Back Guy”, Dr. McGill is a master at understanding the back and how to prehab/rehab it. He also has numerous videos on his YouTube channel discussing back care and training.

Training Instructional Resources

• Dan John - Dan John is an internationally recognized strength and conditioning coach, author of more than a dozen books, and podcaster. His knowledge and experience in the practical aspects of training and strength are encyclopedic. The Dan John University is a treasure trove of information for trainers and laymen alike.
• Tim Anderson - Tim Anderson is the co-founder of Original Strength, a system of movement and breathing designed to help people rediscover their natural movement patterns and enhance their physical and mental performance. Anderson has written several books and also hosts a podcast called "Original Strength Podcast," where he discusses movement, health, and wellness with experts in the field.
• Marty Gallagher - Marty Gallagher is a renowned strength and conditioning coach, powerlifting champion, and author. He has coached numerous powerlifters, weightlifters, and athletes in various sports, and has written several books on strength training and fitness. Gallagher is also a frequent guest on podcasts (RAW), blogs (Tim Ferriss) and radio shows. 
• Michael Krivka - Michael Krivka is a Master RKC with over two decades of experience training with and teaching Russian Kettlebells. CrossFit Koncepts, Michael Krivka’s gym is the oldest CrossFit gym in Maryland, and has been in operation for over 15 years. The CrossFit Koncepts website is a great resource for training, nutrition, and sleep information and additional content and instructional videos hosted on his YouTube channel.

Nutrition/Sleep/Recovery Resources

• Whoop - The Whoop is a wearable fitness tracker designed to help athletes and fitness enthusiasts optimize their training and recovery. It tracks a variety of metrics, including heart rate variability, sleep quality, and recovery status, and uses this data to provide personalized insights and recommendations for optimizing your training and recovery.
• Dr. Andrew Huberman - Dr. Andrew Huberman is a neuroscientist and professor of neuroscience at Stanford University. Dr. Huberman is also a popular public speaker and educator. He hosts a podcast called "Huberman Lab," where he interviews other scientists and experts in the field of neuroscience., and he has also appeared on several popular podcasts and YouTube channels.
• Dr. Peter Attia - Dr. Peter Attia is a physician and researcher specializing in longevity and healthspan optimization. He is the founder of Attia Medical and a prolific writer and speaker, having authored numerous articles, blog posts, and a book. He hosts a popular podcast called "The Drive", has a very popular YouTube Channel, and has given several TED Talks on the subject of longevity and healthspan.
• Dr. Gabrielle Lyon - Dr. Gabrielle Lyon is a physician and nutrition expert with a focus on muscle-centric medicine. She is the founder of the Institute for Muscle-Centric Medicine and has been featured in various media outlets, such as Forbes and Women's Health, and has a very popular YouTube Channel. Her approach emphasizes the importance of resistance training and adequate protein intake to optimize overall health and longevity.

Overview

Donating blood on a regular basis is a simple and effective way to help save lives. Each blood donation can help up to three people in need, and the benefits of donating blood are numerous.

The Benefits of Donating Blood

• Promotes the Production of New Blood Cells: The process of donating blood can help stimulate the production of new blood cells. This helps to maintain the health and integrity of the donor's circulatory system.
• Reduces Risk of Heart Disease: Studies have shown that regular blood donors have a lower risk of developing heart disease and other cardiovascular problems.
• Helps Treat Hemochromatosis: Hemochromatosis is a condition characterized by the excessive buildup of iron in the body. Regular blood donation can help reduce iron levels in the body, which can help manage this condition.
• Assists in the Treatment of Blood Disorders: Blood donations are essential for the treatment of a wide range of blood disorders, including anemia, sickle cell disease, and hemophilia.
• Provides a Sense of Community: Blood donation is a selfless act that benefits society as a whole. Many people find it personally rewarding to know that their donations are helping to save lives.

Annual Blood Supply Needs and Donation Rate

According to the American Red Cross, the United States needs an estimated 36,000 units of red blood cells, 7,000 units of platelets, and 10,000 units of plasma every day. Unfortunately, the demand for blood often exceeds the supply, particularly during times of emergency or natural disaster.

The donation rate in the United States is approximately 6.8 million donations per year, according to the American Association of Blood Banks. While this is a significant number, there is always a need for more donations to ensure an adequate supply of blood for those in need.

Types of Blood Donations and Their Uses

There are various types of blood donations and they are all used for different purposes. Below is a brief description of each type of donation and how it is used to save lives:

• Whole Blood Donation: This is the most common type of blood donation, where the donor gives a pint of blood that is then separated into red blood cells, plasma, and platelets. Whole blood donations are often used for emergency transfusions or surgeries.
• Red Blood Cell or Power Reds Donation: This type of donation is used to treat anemia or other conditions where the patient needs additional red blood cells. This is often done through a process called apheresis, where the donor's blood is passed through a machine that separates out the red blood cells and returns the remaining components back to the donor. There are two types of Red Blood Cell Donations that can be made:
• Double Red Blood Cell Donations: Double red blood cell (DRBC) donations are a type of RBC donation where two units of red blood cells are collected instead of one. DRBC donors can typically donate every 112 days, or up to three times per year.
• Single Red Blood Cell Donations: Single RBC donations can typically be made every 56 days, the same as for whole blood donations. However, because only the red blood cells are collected, donors can make more RBC donations per year than whole blood donations.
• Plasma Donation: Plasma is the liquid component of blood and is used to treat burn victims, shock, and other conditions where a patient needs additional fluids. Plasma can be donated through a process called plasmapheresis, where the donor's blood is passed through a machine that separates out the plasma and returns the remaining components back to the donor.
• Platelet Donation: Platelets are blood cells that help with clotting and are often needed for cancer patients undergoing chemotherapy or those with blood disorders. Platelets can be donated through a process called plateletpheresis, where the donor's blood is passed through a machine that separates out the platelets and returns the remaining components back to the donor.

More Information about Donating Blood

• The American Red Cross recommends that individuals wait at least 56 days between whole blood donations and at least 7 days between platelet donations.
• The average adult has about 10 pints of blood in their body, and a typical blood donation is one pint.
• Donating blood does not typically cause significant pain or discomfort, and the entire process usually takes about an hour, including registration, screening, and donation.
• Blood donations are tested for infectious diseases, such as HIV and hepatitis, to ensure the safety of the blood supply.
• According to the American Red Cross, every two seconds, someone in the United States needs a blood transfusion. This means that the need for blood donations is constant and ongoing.
• In order to be eligible to donate blood, individuals must be at least 17 years old (16 with parental consent in some states), weigh at least 110 pounds, and meet certain other health requirements.
• Some common reasons why individuals may be temporarily ineligible to donate blood include recent travel to certain countries, certain medical conditions or medications, and recent tattoos or piercings.
• Donating blood is a selfless act that can help save lives and improve the health and wellbeing of others in need.

In summary, donating blood on a regular basis is an easy and effective way to help save lives and promote overall health. The annual blood supply needs are significant, and the donation rate could always use improvement. Regular blood donation can help to meet the demand for blood, provide a sense of community, and benefit the donor's health.

Contacting the American Red Cross for More Information or to Schedule a Blood Donation

The American Red Cross is one of the largest blood donation organizations in the United States, and they make it easy for individuals to donate blood. To find out more information about donating blood or to schedule a donation, individuals can visit the American Red Cross website or call their local Red Cross office.

To contact the American Red Cross - 

• Website: https://www.redcrossblood.org/
• Phone: 1-800-RED-CROSS (1-800-733-2767)

The American Red Cross also offers a Blood Donor App, which allows donors to schedule appointments, track their donations, and earn rewards for their donations. The app is available for download on the App Store and Google Play.

The adage "No pain, no gain" has been around forever, but is it true?

Well, yes and no!

It’s true that making any change in your lifestyle, be it exercise, diet, sleep, etc., is going to come with a certain amount of discomfort. Getting people to modify their lifestyle, even slightly, is met with resistance. Once they commit to making a change, there is a tendency to go overboard and make massive changes. This usually results in massive failures as well.

The human animal is adverse to pain. As a matter of fact, people will go to extreme lengths to avoid even the slightest amount of pain. It’s both fascinating and pitiful to watch...

In the case of working out, if you introduce a beginner, or even a seasoned athlete, to extreme workouts, they are not going to react well. I know that this concept does appeal to some people; all you have to do is look at the success of your mainstream CrossFit gyms for an example of that. But the majority of other people who are looking to workout are going to be put off by the intensity and aftereffects of that sort of program.

So, what is the answer to the "no pain, no gain" conundrum?

The answer lies in finding an exercise program that will constantly challenge you to do a little more than your last workout and that you will stick with. The missing element in most people’s approach to working out is consistency!

Consistency is the most important element, and it makes any program effective. If you can do something, regardless of the discipline, consistently, you will get amazing results.

It’s the all-or-nothing, no pain, no gain mentality that will lead most people to abandon even a good program. Look, you don’t have to have the perfect program to get results, and this encompasses exercise, diet, sleep, etc.; you just need to do something that you can challenge yourself with and do it consistently. That means you can do it week after week, month after month, year after year, and decade after decade.

I know from personal experience and working with clients for over twenty years that the intensity, volume, and density of your workouts will change over the decades. But if you choose wisely, what you are doing won’t.

Remember, your body will not let you keep it in constant pain. It will rebel, and the results are not going to be fun. But if you can nudge it along, get it to work a little bit harder, do a little bit more, maybe just do one more rep, your body won’t fight back. Instead, it will adapt to the new demands and allow you to move forward at a reasonable pace that will keep you motivated and ready to meet the demands of any new challenge.

Coach Dan John is one of the main people I look to for training information and inspiration for our workout programming. He answered an interesting question on his podcast, about heavy Kettlebells and if they are useful. You would think that there would be a pretty forthright answer to the question, but there isn't one. Take a few minutes to watch the video if you are interested in what he has to say about the subject. Then I'll give you my take on the subject as well.

Take a moment to digest what he said before you move forward to my thoughts on the subject.

We currently have over 160 kettlebells at the gym. They start at 08 kg (18 lbs) and go all the way up to 60 kg (132 lbs). The majority of the kettlebells fall between the 16 kg (35 lbs) and the 32 kg (70 lbs).  This distribution pretty much reflects the utilization for both single and double Kettlebell use as well.

I'm not saying that the 60 kg Kettlebell doesn't get used, because it does. It's just that it's used by only one or two people, out of 40 or so. If we didn't have it, it would be missed, but it wouldn't be a devastating loss.

My experience working with Kettlebells over the last two-plus decades, is that people who get really heavy Kettlebells, meaning over 32 kg, aren't using them for more than one or two techniques. And, they are more than likely not being used in an efficient manner. I'm sure that this statement is going to upset a small subset of Kettlebell users out there, but I'm okay with that.

What do I mean by an "efficient manner"? It means that people are using heavy Kettlebells mostly for heavy Swings, which are Ballistic, and they end up being a Grind. It's impressive to see people "Swing" heavy Kettlebells, but they would actually get a lot more benefit from Swinging a lighter Kettlebell ballistically. Even if they are using them for Goblet Squats, which is an even fewer people who have the strength to hold it with two hands, they would be much better off using two Kettlebells.

Do you understand the distinction between a Ballistic and a Grind? If you do, then you'll understand that they both require a certain load criterion to make them effective.

The long and short of the story is: use Kettlebells for what they are designed for and you will get miraculous results. If you don't use it in the manner it was designed, you're going to spend a lot of money on something that is just going to gather dust in a corner somewhere.

Come on! Does it really matter what time I go to bed at night? I mean seriously: can it make that much of a difference in the quality and duration of the sleep I’m going to get? The short answer: YES!

There are some people who, for whatever reason, get up at the same time every morning and go to bed at the same time every night.

There are others, who go to bed when they get tired and get up whenever they need to, then make up the difference on the weekends… or not.

Both strategies get you sleep, but which one gets you the best quality and duration you’re going to need to thrive as opposed to survive?

Before I give you the answer, let me first give you some background.

There really is a “sweet-spot” when it comes to sleep. It’s somewhere between seven to eight hours for the majority of people. Getting significantly more or less sleep can lead to a host of issues: higher risk of infections, depression, dementia, weight gain, diabetes, high blood pressure, higher risk of accidents (car and domestic).

Regulation of your sleep is based around your “Circadian Clock”, which is the body’s internal timekeeper. It helps control many processes throughout the day, from hunger to fatigue, that will impact your ability to function in an unpredictable environment. The majority of your behavioral, physiological, and metabolic functions rely on the Circadian Clock to control sequencing and occurrence of these interrelated functions. It is not something you want to tamper with…

We are biologically “wired” to be diurnal, which means that we are active during the day and sleep during the night. This makes sense on a lot of levels, especially if you go back and think about how we lived, for tens of thousands of years, relying upon the rising and setting of the sun to regulate our days and nights.

Even something as simple as staying up late, and getting up later on the weekends can have serious short term and long term effects on your health. Of course, this is nothing compared to the impact that doing shift work has on you physically and mentally. Even the effects of Daylight Saving Time has an adverse effect on large parts of the population and has been shown to increase the number of heart attacks, accidents, and visits to the emergency room; and we’re talking about just the difference of one hour.

Note that shift work has been identified by the CDC, and other organizations, as a factor in decreasing your lifespan and increasing your chances of cancer, heart disease, and mental health issues.

There is another aspect of your biological makeup that can influence how and when you sleep: your Chronotype. Chronotype is really a spectrum to cover people who go to bed early and get up early, to people who go to bed late and get up late. Most people fit land right in the middle of the spectrum, but there can be some outliers that are at the extremes. Also, your Chronotype will change as you age. Children tend to go to bed early and get up early, Teens tend to go to bed late and get up late. Adults, over the age of 20 and seniors, have a tendency to slide back into going to bed early and getting up early.

So… what does all of this mean?

First, you are “hardwired” to get up with the sun and go to bed as it goes down. We’ve kind of mucked with that whole process with the invention of fluorescent light bulbs, televisions, cell phones, and other blue light emitting items. Don’t get me wrong, blue light is not a bad thing, if it’s delivered at the right time; and that time is not late in the day or before you go to bed. NOTE: do some searches on “blue light” and you’ll see what I’m talking about.

Second, your circadian clock is how your body regulates itself. The more stable the process is, the more stable all of your biological functions become. The more erratic it is… well you get the idea.

Third, while your Chronotype will change as you age, you will be hard pressed to get away from the whole sleeping at night thing. Seasonal and personal differences might impact this, but for the most part, going to bed when it's dark and getting up when it’s light outside is going to rule this process.

Finally, given the most recent scientific information regarding sleep and recovery, here are five things you can do to get the highest quality sleep possible

1. Get in the habit of getting up and going to sleep at the same time every day. This includes weekends…
2. Get exposure to the sun in the early morning and in the afternoon. Avoid bright lights, limit cell phone and computer exposure, and television screens 90 minutes before you go to bed.
3. Keep your bedroom dark and as cool as you can stand it. If you can’t get your room dark enough, you might want to consider getting a sleep mask. Optimal bedroom temperature is going to be in the low to mid-sixties. Not too cold and definitely not too hot.
4. Avoid caffeine and alcohol eight hours before bedtime. Caffeine has a half-life of eight hours, so even that gap may not be enough depending on your sensitivity to it. Alcohol, well you  might think that it helps you get to sleep, and it sort of does, but it is going to wreak absolute havoc on your sleep quality and duration. 
5. Creating a bedtime routine will let your body know that you are shifting gears from time to be awake, to time to be asleep. Keep it simple, but dimming the lights well before bedtime, changing into loose, comfortable clothing, and reading are all a good start.

That should give some idea about what is involved in the whole process of being awake and going to sleep, as well as give you some reason to really put some thought into what time you go to bed at night!

Everyone knows that ingesting caffeine late in the day can adversely affect your ability to fall asleep, stay asleep, and the quality of your sleep. Even the timing of your meals can affect your sleep. Eating late in the evening and going to sleep with a full stomach can divert blood flow to your stomach and inhibit recovery, not to mention it can also exacerbate acid reflux.

But, can the balance of nutrients, i.e., Proteins, Carbohydrates, and Fats, actually help you sleep better?

Scientists recently discovered that a high protein diet may contribute to deeper sleep, and less interruptions in sleep due to movement, than a regular diet. It seems that a high protein diet suppresses sensory arousal and allows you to sleep deeper with less disturbances. 

This information was uncovered by scientists working with flies and mice, manipulating genes at first, then moving on to modifying their diets. Other stimulants, like heat or sound, were not affected.

So, this seems like just another reason to make sure that you are getting adequate protein each meal, especially those later in the day. Also, as we age, we have a tendency to decrease our protein intake and decrease the amount and quality of sleep we experience. Increasing or maintaining protein consumption in later years may contribute to better sleep and additional cognitive benefits.

For more details please go to the NewScientist website.

On TV and social media you are being constantly bombarded by products that can make you look and feel younger. Most of them are just a modern version of "snake oil", while others are potentially toxic and dangerous.

So how do you navigate the BS and actually do something to roll back the clock? It's simple, or at least it's not too complicated, if you are willing to make some lifestyle changes that will impact you today and in the future.

You are what you eat!

Common sense should tell you that if you stuff yourself with highly processed foods and drinks, that they are not going to support healthy physical and mental health. Instead, focus on getting as much of your nutrients from the periphery of the grocery store. In particular, from the butcher, the dairy case, and the vegetable aisle. By restricting your calories to this part of the grocery store, you are well on the way.

Intermittent Fasting

There is a significant amount of research that touts the benefits of intermittent fasting or restrictive time eating. All this means is that you restrict your eating to a very limited time frame, usually around six to eight hours. The rest of the day is spent in a fasting state, meaning that you are not consuming any calories that will break the fasting state. Drinking water, tea, or coffee, during this period is usually condoned. In it's simplest form, establishing an eating pattern that puts your first meal later in the day, and your last meal early in the evening, no later than 0700 pm, would be optimal.

Say "No" to stress

You've heard this before, but the more you can do to eliminate or reduce stress, the better off you will be short and long term. While stress would seem to only prey on the mind, it has deep responses both physically and chemically. Reducing stress can be as simple as walking outdoors in the sunshine, practicing meditation, playing with or petting your dog or cat, and reducing contact with people who stress you out.

Sleep like a baby

Often overlooked in our fast paced and hectic lifestyles, sleep is one of the foundational principles beyond living longer and healthier. If you are exercising, eating right, and reducing stress, but not getting enough sleep... well, let's just say that you need to get your house in order - NOW! Sleep, or a lack thereof, has an impact on every aspect of your life. There is no one single thing that you can do that will make a greater impact than establishing a good sleep routine and sticking to it. If you need help in finding what you can do to improve your sleep, just scroll through this website for a ton of information on how to improve that quality and quantity of your sleep.

Get Up and get moving

Like sleep, exercise has an impact on you at every level. Getting up and moving, even a little bit, will have an impact on your overall well being. Getting in several sessions a week, lasting sixty minutes or more, balanced between strength training and aerobic training, will have the most impact. But, if you can't fit in the amount of time per session, think about breaking up the longer sessions into shorter "movement snacks". Getting up every hour or so and going for a brisk walk will get you moving in the right direction. Adding on a short, intense weight living session, even one that's only ten minutes long, can make a big difference.

Look, nobody is going to live forever. No matter what you do, the grim reaper is going to catch up to all of us. But it doesn't make sense to live our "golden years" overweight,weak, sick, and sedentary. No matter what your age, young or old, if you adopt the principles outlined above, you will more than likely add quality days, months, and years to your life.

Tomorrow, most people in the United States will advance their clocks one hour for Daylight Savings Time (DST). Here are seven things you should know about DST:

Making the shift can increase health risks. Evidence points to acute increases in health risks, especially heart attacks and stroke. It also contributes to a heightened risk of mood disturbances, hospital admissions, an elevated production of inflammatory markers in response to stress, and an increase in car crashes.

DST was originally enacted to conserve energy. Benjamin Franklin invented the concept in 1784. Pushing clocks forward to make greater use of daylight hours during the warmer months was formally adopted during World War I as a global attempt to conserve energy

More after-work sunshine doesn’t necessarily mean a happier you. Sunlight is the most powerful synchronizer of our circadian rhythms. Exposure to sunlight closer to bedtime increases the release of cortisol, which makes it harder to fall asleep at our usual bedtime, and reduces the amount of sleep we’re able to get each night.

Less sleep means more health risks. Moving the clocks forward in the Spring results in going to sleep and waking up before our internal clocks are ready to do so. This misalignment of waking and sleeping times last the duration of DST. 

For certain groups, DST has a greater negative impact. Shift workers and adolescents take a bigger hit than most. Adolescents exhibit behavioral, learning, and attention issues, as well as an increased risk of accidents, injuries, high blood pressure, obesity, diabetes, and mental health risks. 

DST could become permanent. There has been a recent trend to enact the Sunshine Protection Act, which would result in the permanent misalignment of our internal clocks with the time on our social clocks. The evidence surrounding the health and accident risks surrounding DST is so great, that many are in favor of abolishing it altogether.

There are ways to manage the change. Most people will acclimate to the change in a week or so, while others will take longer or not acclimate at all. To facilitate the change you should gradually adjust your waking and sleeping times, setting your clocks ahead one hour on Saturday evening and going to bed on time, and getting outside on Sunday morning to get some direct sun exposure to help regulate your cortisol/melatonin production.