Balancing Your Hormones Without Drugs

You might be wondering what hormones have to do with losing weight. Well, if you have a problem with hormones and are taking medications, the health problems you have can be stopping you from losing weight. I get emails every day asking why I can't lose weight. Your diet can be the cause of almost all health problems and your diet can also be the cure to most of your health problems. The post was first posted on VeryWell.com back in December.

Many people seek to find hormonal balance for various reasons, whether it's to manage weight post-birth control, navigate changes after menopause, or address health conditions like polycystic ovary syndrome (PCOS). Hormones play a pivotal role in overall well-being, influencing everything from metabolism to mood.1

Balancing hormones may require a multifaceted approach involving lifestyle adjustments, dietary considerations, and medications.

This article discusses ways to balance hormones with changes in diet, and lifestyle.

How to Balance Hormones Through Diet

The following dietary adjustments may help contribute to hormonal balance, but individual responses may vary. It's essential to consult with your healthcare provider or a nutritionist for advice based on your specific health conditions or concerns.

Prioritize Healthy Fats

Healthy fats, specifically monounsaturated fats, play an essential role in hormone regulation,2 which come from the following:

         Olive oil

• Almonds
• Macadamia nuts
• Avocado
• Peanuts

These fats demonstrate a higher rate of fatty acid oxidation, which can help you increase energy expenditure (the amount of energy your body uses to perform essential body functions during physical activity) while reducing the likelihood of fat storage.2

Consuming these types of fats also helps stabilize blood sugar levels. This, in turn, can prevent blood sugar spikes and imbalances, which can impact other hormones like cortisol and insulin.2

Omega-3 polyunsaturated fatty acids, particularly from sources like fatty fish, also contribute positively to hormone balance and are linked to reduced cardiovascular risk (risk to the heart and blood vessels). Foods rich in omega-3 polyunsaturated fatty acids include:3

• Salmon
• Mackerel
• Tuna
• Sardines
• Flaxseeds
• Chia seeds
• Walnuts

Balance Protein Intake

Adequate protein intake is essential for maintaining and building muscle mass. Muscle tissue plays a role in hormone metabolism, particularly in insulin sensitivity. More muscle mass generally improves the body's ability to regulate blood sugar and hormones.4

Protein has a satiating effect, meaning it helps you feel full and satisfied for longer periods.5 This can indirectly impact hormones involved in hunger and appetite regulation, such as ghrelin and leptin.6

Watch Sugar Intake

Monitoring sugar intake can have many benefits that help with hormone regulation, including:

Insulin Regulation

High sugar intake can lead to spikes in blood sugar levels, prompting the pancreas to release insulin. Over time, this can contribute to insulin resistance, in which cells become less responsive to insulin and require more.7 Eating less sugar helps maintain more stable blood sugar levels, reducing the strain on insulin production and promoting insulin sensitivity.

Sugar Can Increase Inflammation

High-sugar diets may contribute to chronic low-grade inflammation in the body, which can impact hormone balance. Elevated inflammation levels can interfere with hormonal signaling and contribute to hormonal conditions, including:8

• Increased cortisol (stress hormone) levels
• Sex hormone imbalances
• Thyroid dysfunction
• Adrenal gland dysfunction

Eating less sugar and opting for a balanced diet can help prevent or mitigate these hormonal disruptions, promoting better overall hormonal health.

Include Phytoestrogens

Phytoestrogens are compounds found in certain plants (like soybeans) that have a similar structure to the hormone estrogen. They interact with estrogen receptors in the body which may lead to various effects that can help with hormone regulation.9

For example, if estrogen levels are too high, these plant-based compounds might compete with the body's stronger estrogen, reducing its impact and potentially bringing levels back into balance. Alternatively, when estrogen levels are too low, phytoestrogens could step in and provide a gentle boost, although not as strong as the body's own estrogen.9

May Help With Menopausal Symptoms

Some research suggests that phytoestrogens, particularly isoflavones found in soy products, may help alleviate menopausal symptoms like hot flashes and night sweats by exerting mild estrogen-like effects when estrogen levels decline during menopause.10

May Help Prevent Disease

In addition, research shows that phytoestrogens such as soy may reduce osteoporosis (decreased bone mass and density) and cardiovascular disease and may help to reduce the incidence of diabetes.9

How to Balance Hormones Through Lifestyle

Lifestyle choices such as stress management, getting enough quality sleep, exercising regularly, and minimizing or avoiding alcohol may also help restore and maintain hormonal balance.

Manage Stress

Chronic stress can disrupt hormone levels.11 When you're stressed, your body releases hormones like cortisol and adrenaline, triggering the fight-or-flight response.

One way to help mitigate stress is to practice stress-management techniques such as:12

• Being in nature
• Deep breathing exercises
• Meditation
• Yoga

Get Adequate Sleep

A lack of sleep disrupts the body's hormone regulation, particularly affecting hormones related to stress and growth. Sleep deprivation can elevate levels of cortisol, leading to increased stress responses and potential weight gain.13

Additionally, insufficient sleep can alter levels of ghrelin and leptin, hormones that regulate appetite, often resulting in increased hunger and reduced feelings of fullness, contributing to potential overeating and weight management challenges.14

Get Regular Exercise

Regular exercise plays a vital role in balancing hormones through various mechanisms, a few of which include:

Insulin Sensitivity

Physical activity improves insulin sensitivity, allowing cells to effectively use glucose. This helps regulate blood sugar levels and prevents insulin resistance, a condition associated with hormonal imbalances.15

Growth Hormone Regulation

Certain types of exercise, especially strength training or high-intensity workouts, stimulate the production of human growth hormone (HGH). This hormone aids in muscle development, metabolism, and overall growth.16

Cortisol Management

Exercise can regulate cortisol levels, the body's stress hormone. Moderate exercise can lower cortisol levels, reducing stress and preventing its negative impact on hormonal balance.17

Limit or Avoid Alcohol

Long-term excessive alcohol intake disrupts the communication pathways between the nervous, endocrine, and immune systems. This disruption in communication leads to disturbances in hormones, which may result in significant consequences, which may include:18

• Increased stress response
• Difficulties getting pregnant
• Problems with the thyroid gland
• Weakened immune function
• Increased risk of cancers
• Bone diseases
• Other psychological and behavioral issues

This post has a lot of useful information. Cortisol levels caused by your stress levels are the second part of a two-part process to help you lose body fat and become a healthier person. Part one is your diet and part two is managing your stress.

Follow me on X, the former Twitter, @ray0369 to get a link to my latest posts.

If you want to lose your body fat look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. 

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $3.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans, or meal plans. 

Look for my first book at Amazon.com, bn.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com and other online bookstores. Just type “getting to a Healthy Weight” in the search box at the top of the home page. 

Look for my podcast by searching “How Bad Do You Want To Lose Weight” on the podcast app that you use. You’ll see a piece of my book cover.

About Peanut Butter

 

The Bottom Line: Is Peanut Butter Good for You?

post from VeryWell.com

If eating a small amount of peanut butter helps you to feel full, curb cravings, and eat less throughout the day, then eat it!  The protein in peanut butter will help you maintain muscle as well.  But if you are struggling to slim down and peanut butter is on your daily menu, then you may want to dump it and choose other sources of lean protein. 

I want to add something to this post. Healthy foods are not always good for weight loss. Losing weight is still about consuming fewer calories. Most adults with a weight problem generally consume too many carbs. The body does burn carbs but the average American diet has 2 or 3 times the recommended amount of carbs. 

So what foods are considered carbs? 

any foods made with flour

Alcohol of any kind

vegetables

fruit

rice

potatoes

nuts and yes, peanut butter

chocolate or any other type of candy

That's the big ones or the most popular ones.

Remember, if you want to lose weight, negative energy balance matters most in the end. There are no magical superfoods that can help you slim down without making adjustments to your calorie intake and your caloric expenditure.  Peanut butter is no exception.  If you like nuts and want to reap their heart-healthy benefits, eat a single serving of almonds.  The calorie count is slightly lower and won’t consume added trans fat or sugar.

I have lost my excess fat so I can eat things that are not on a weight-loss diet. You don't have to starve to lose weight or fat, but you do have to change the foods you eat. My average day now is more like 1600 calories a day. I start with a protein shake for breakfast, A larger meal for lunch, fish or chicken will a salad or vegetable. I drink water with all my meals. I snack on foods like carrots, or any raw vegetable. I have another meal in the late afternoon, I might have another chicken breast and vegetables. 

Chicken breast and turkey breast are low in calories and fat and high in protein, excellent for diets. green vegetables are best for dieting. Dairy is a good source of protein but not good for diets. Dairy foods contain animal fat, not good. You can buy non-fat dairy if you wish. 

Remember that just because foods are organic or grass-fed like some beef or pork it doesn't mean it's good for a weight loss diet. 

Follow me on X, the former Twitter, @ray0369 to get a link to my latest posts.

If you want to lose your body fat look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. 

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $3.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans, or meal plans. 

Look for my first book at Amazon.com, bn.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com and other online bookstores. Just type “getting to a Healthy Weight” in the search box at the top of the home page. 

Look for my podcast by searching “How Bad Do You Want To Lose Weight” on the podcast app that you use. You’ll see a piece of my book cover.

Taking 7,000 Steps a Day May Be the Key to Living Longer

By Kayla Hui, MPH  published by Verywell.com

Reaching 10,000 steps a day has long been touted as the optimum goal to reach

The study found that men and women aged 38 to 50 who took approximately 7,000 steps per day experienced a lower chance of early death compared to participants who took fewer than 7,000 steps per day.1 For people who reached 10,000 steps and beyond, there were no documented harms or additional benefits.

 Eating More Walnuts Could Help You Live Longer

“We show that taking at least 7,000 steps per day or greater was associated with a 50 to 70% lower risk of premature death,” Amanda Paluch, PhD, assistant professor in the department of kinesiology at the University of Massachusetts Amherst and the study’s first author, tells Verywell.

Where Did the 10,000 Steps Recommendation Originate?

Epidemiologist I-Min Lee and her colleagues found that in 1965, the Yamasa Clock and Instrument Company in Japan named their new pedometer the Manpo-kei, which means “10,000 steps meter,” as a means to market the new tool. However, that number became the gold standard for exercise without any scientific backing.

The September study was published in the journal JAMA Network Open.

7,000 Steps May Be the Sweet Spot

For the study, researchers used data from the Coronary Artery Risk Development in Young Adults (CARDIA) study, which began in 1985.

Researchers looked at 2,110 participants who wore an ActiGraph 7164 accelerometer—a device to track movement and steps per day—in 2005 or 2006. They wore it on the hip for seven consecutive days during all waking hours except during sleep and water-based activities.1

Accelerometers are typically found in Fitbits and Apple watches, Paluch says.

To balance the sample, participants were recruited by race (Black and White), sex, age, and education from four U.S. locations:

• Chicago, Illinois
• Minneapolis, Minnesota
• Birmingham, Alabama
• Oakland, California

Participants underwent in-person examinations at the start of the study and every few years. They were followed for nearly 11 years after that. The data was then analyzed in 2020 and 2021.1

Researchers found that while 10,000 steps can be a good health goal, adults can still experience significant health benefits from only 7,000 steps per day. In fact, that reduction in mortality rates leveled off at approximately 7,500 steps per day.

 Coffee and Green Tea May Reduce Death Risk After Stroke or Heart Attack

In future studies, Paluch hopes to understand how step count impacts cardiovascular disease, diabetes, hypertension, mental health, and cancer.

“We’re hoping to pursue other additional outcomes, as well as looking at various age and gender differences,” Paluch says.

Research Shows That Step Counts Matter

The findings of this study are consistent with previous data. Research has shown that more steps were associated with a lower risk of death of all causes. For example, one study found that more steps taken per day among older women were associated with lower mortality until 7,500 steps.2

Additionally, one study found that increased intensity of physical activity, such as high-intensity interval training, decreased all-cause mortality in older adults.3

According to Seema Bonney, MD, a board-certified anti-aging and regenerative medicine doctor based in Philadelphia, step count can have significant effects on other aspects of health.

“We know that step count has significant effects on heart disease, cancer, metabolic syndrome, and even mood.” 

Follow me on X, the former Twitter, @ray0369 to get a link to my latest posts.

If you want to lose your body fat look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. 

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $3.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans, or meal plans. 

Look for my first book at Amazon.com, bn.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com and other online bookstores. Just type “getting to a Healthy Weight” in the search box at the top of the home page. 

Look for my podcast by searching “How Bad Do You Want To Lose Weight” on the podcast app that you use. You’ll see a piece of my book cover.

Do You Read Those Health and Fitness Websites?

 I’m sure you have read a few yourself. The ones that advocate exercises that most of us can’t do, but they're great if you want to lose inches or lose weight. No wonder most people give up trying. Last month and I think I wrote about it, less than 3% of  American adults are physically fit. We already know that 66% of adults are overweight which means another 30% of adults may not be overweight but they’re seriously out-of-shape.

Now you can understand why Americans on average pay about 17% of their income for healthcare, whereas in other developed countries the average citizen pays about 9% of their income for healthcare. If we had the best healthcare system in the world you could justify the extra cost, but we don’t. We rank number 37 in developed countries according to the World Health Assoc.

So why is this important to you. The number of physically fit people in our country is steadily dropping generation by generation. Americans need to realize what they are doing to themselves. Americans have a strange attitude toward themselves and it’s not just about fitness. We tend to put things off. We have a “why do I have to do it today?” attitude with almost everything and that’s one reason we are so rushed. We are in a hurry to do everything. We think that we can do everything at the last minute, not realizing that we are putting extra stress on ourselves.

This is one reason why we fall for all those quick weight loss methods. We want to be able to use the quick and easy method and we think that if we just keep looking we’ll find one.  Well, good luck with that. The methods for getting rich and the methods for losing weight aren’t much different and as we all know there’s no quick way to get rich.

Anytime your body loses weight quickly your body goes into starvation mode and starts to hoard calories, and the fat starts to return. The bad part is when you lose weight quickly you're losing mostly muscle weight and only about 30 fat. But when you gain the weight back, it comes back all fat. So now you’ve increased your percentage of body fat you decrease your percentage of muscle mass. So what the difference you might ask. It’s your muscle mass that has to burn fat to maintain its size and strength. So every time you lose muscle you are losing your ability to burn fat.

Overweight people constantly complain to me in emails that they eat like a bird and can’t lose weight. If you're already overweight and out of shape you have your work cut out for you. I’ll write more about this in my next post and give you tips that I used to lose my fat. Before you can get into shape you have to lose that fat.

Follow me on X, the former Twitter, @ray0369 to get a link to my latest posts.

If you want to lose your body fat look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $3.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans, or meal plans.

Look for my first book at Amazon.com, bn.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com and other online bookstores. Just type “getting to a Healthy Weight” in the search box at the top of the home page.

Look for my podcast by searching “How Bad Do You Want to Lose Weight” on the podcast app that you use. You’ll see a piece of my book cover.

Is Your Job Killing Your Diet?

 Is Your Job Killing Your Diet?

From WebMD.com with some of my ideas.

It’s one thing to stick to your diet in the comfort of your own home: You’ve stocked up on cut veggies and fat-free Greek yogurt, and the only person who sees you write in your food journal is your partner, who’s pretty nonjudgmental about the whole thing. But dieting at the office - with the endless supply of home-baked goods in the communal kitchen and the frequent fast-food lunch breaks - is another thing altogether.

I wish I could tell you to keep up the good work at home and let your guard down when you’re at the office, but because you’re probably spending half of your waking hours at work, that’s not going to fly. Outsmart the whole scenario by doing the following:

Eat Breakfast, Seriously

Everyone from your kindergarten teacher to your know-it-all best friend has extolled the virtues of eating breakfast. Studies have shown that if you eat breakfast, you’re likely to consume fewer calories overall throughout the day. Plus, eating in the morning can jumpstart your metabolism.

Bring Your Lunch

This isn’t exactly rocket science, but the BEST thing you can do to follow your diet at work is to bring a bagged lunch. If there’s anything that derails a diet, it’s feeling that fierce mid-day hunger and not having healthy food handy. Then it’s "Hello vending machine!"

The beauty of brown-bagging is twofold:

1. Packing your own lunch puts you in complete control of your afternoon meal.

1. A healthy balanced meal will keep you from feeling snacky an hour later. 

If You Have to Go Out for Lunch

I get it - you’ve been cooped up in the office all day or you feel the need to socialize with your coworkers or you’ve been bringing sandwiches from home all week and you can’t stand eating another meal at your desk.

There’s nothing wrong with supporting your local lunch economy every now and then. And there are some surprisingly smart options at major fast food chains.

Pack Snacks

Not only will packing your own snacks help keep your hunger at bay, but it’ll give you something to munch on when you’re summoning all your willpower to avoid that birthday cake in the break room. And make sure to pack a few craving busters for the tempting foods you encounter at the office. Those pastries will look a lot less inviting when you've got a dessert-flavored snack bar at the ready.

Follow me on X, the former twitter, @ray0369 to get a link to my lastest posts.

If you want to lose your body fat look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. 

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $3.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans, or meal plans. 

Look for my first book at Amazon.com, bn.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com and other online bookstores. Just type “getting to a Healthy Weight” in the search box at the top of the home page. 

Look for my podcast by searching “How Bad Do You Want To Lose Weight” on the podcast app that you use. You’ll see a piece of my book cover.

Rapid Weight Loss

 Lose 10 Pounds in 10 Days!

Eat as Much as You Want -- and Still Lose Weight!

Drop One Dress Size a Day!

Rapid weight loss can be quick and easy -- if you believe the advertising claims.

Fad diets and weight loss supplements promise a slimmer body in no time. In the U.S. alone, consumers spend $33 billion each year on weight loss products.

Do any of these products really produce rapid weight loss? Are they safe? And what are the risks of such fast weight loss? WebMD took a look at some rapid weight loss claims, as well as the available evidence.

Before you read this you need to know that it's relatively easy to lose 10 pounds for the average overweight person. But it won't make you any thinner. The truth be known, you carry around excess food in your digestive tract and then there's excess fluid weight. Just by clearing out that excess in your body, you will lose weight but this won't make you thinner. The body fat will still be there. The only way to become thinner is to lose body fat. Doing that you will become thinner and stay thinner. But you can't sweat off excess fat. It takes a change in your lifestyle. It's time to read on.

Rapid Weight Loss: What Is It?

So many marketers promise "fast weight loss" that it's difficult to sort through them all.

Most rapid weight loss pitches fall into these categories:

Starvation Diets

Beyonce popularized the so-called "master cleanse" diet: water, lemon juice, maple syrup, and cayenne pepper. Variations of these diets have been around since at least the 1950s. They often also promise "detoxification" through colonics or enemas.

Diet Pills and Supplements

Dozens of diet supplements promise to speed up weight loss. Generally, they claim either to block the absorption of nutrients, increase metabolism, or burn fat.

Very Low-Calorie Diets (VLCDs)

One proven method of rapid weight loss is the medically supervised very low-calorie diet (VLCD). Most of what is known about rapid weight loss comes from studies of people on these diets.

Creams, Devices, and Magic Voodoo Spells

There seems to be no end to the dubious ideas promoted in the name of rapid weight loss. Most promise to replace diet or exercise.

Does Rapid Weight Loss Work?

The U.S. Food and Drug Administration (FDA) does regulate dietary supplements; however, it treats them like foods rather than medications.

The FDA also does not regulate claims made by over-the-counter weight loss products. Unlike drug manufacturers, the makers of supplements don’t have to show their products are safe or effective before selling them on the market. This means that dietary supplements do not need approval from FDA before they are marketed.

Aside from the very low-calorie diets,  there are new prescription drugs that are giving new hope to obese people. You have to talk to a doctor to see if these new drugs are right for you. 

In any rapid weight loss program, what really burns fat is not a pill or type of food. It's the drastic reduction of calories, combined with exercise. This doesn't mean you have to starve. Changing your lifestyle is about changing the types of foods you eat. And yes, getting more exercise is a part of this. Many raw vegetables like carrots are great snack food. I'm sure you have seen the vegetable trays they sell in the grocery, changing your snack foods and drinking zero-calorie drinks plus more water can make a big difference in the calories you are consuming. When trying to lose weight you should be drinking 64 ounces of water a day. Start your diet plan by making these small changes and increasing your exercise. After a few months, I think you'll see a difference. There is no cheating allowed when you get serious about weight loss.

Follow me on X, the former Twitter, @ray0369 to get a link to my latest posts.

If you want to lose your body fat look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $3.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans, or meal plans. 

Look for my first book at Amazon.com, bn.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com and other online bookstores. Just type “getting to a Healthy Weight” in the search box at the top of the home page. 

Look for my podcast by searching “How Bad Do You Want To Lose Weight” on the podcast app that you use. You’ll see a piece of my book cover.

Exercise and Fat

Exercise and Fat

First posted on WebMD

Laurie J. Goodyear, PhD, is a senior investigator at Joslin Diabetes Center and an associate professor at Harvard Medical School. She is studying the effect of exercise on fat, specifically the layer of white fat that sits just under the skin.

Most people know that exercise burns fat. It’s the reason most people hit the treadmill in the first place.

But fat isn’t just a place we park extra calories. “The tissue has a lot of other properties,” she says.

“Exercise really makes fat healthier and helps it burn more energy.”

Specifically, she says, exercise shrinks the size of individual fat cells, and the cells develop more energy-producing parts called mitochondria.

That means that fat tissue is burning more calories, even at rest, Goodyear says.

“What we’ve realized is that fat isn’t simply storage,” she says. “We see about 4,000 genes in fat tissue change with exercise. It’s not just that fat cells get smaller.”

Exercise also affects the lining of blood vessels, a layer of tissue called the endothelium that’s just a single cell thick. When this layer of tissue is damaged, it’s easier for dangerous blood clots to form.

Michael D Brown, PhD, a professor of kinesiology and nutrition at the University of Illinois at Chicago, has discovered that when the body is inactive, the cells in the endothelium get sluggish and don’t sit in the vessel wall properly. But exercise, which causes blood to flow more swiftly and under greater pressure, realigns the cells.

About 12 hours after a single bout of exercise, the cells have repositioned themselves to be in line with the flow of blood. This helps blood vessels work better, keeping them open and elastic, rather than stiff, narrow, and clogged.

In the brain, recent studies have shown that physical activity makes the brain more connected by bulking up the white matter, the wiring that transmits signals between nerve cells. And older adults who exercise have more gray matter in areas of the brain responsible for self-control, memory, and decision making.

Exercise also beats medication for some ailments. In head-to-head tests, it works as well or better than pills for depression. In other conditions, like Alzheimer’s and arthritis, it’s been shown to delay disability.

It’s enough to convince anyone to lace up. Or at least it should be.

Yet that message seems to be falling on deaf ears. This year’s survey by the Physical Activity Council found that 28% of Americans say they are totally inactive. It’s the highest level of physical inactivity measured by the survey since 2007.

To keep himself healthy, he tracks his own steps every day.

If you're ready to get going but not sure where to start, Thyfault recommends three levels of fitness.

He says level one is just to walk and keep track of your steps. You can do this with a trendy fitness tracker, but even an inexpensive pedometer or a smartphone app will do the trick. Your goal should be at least 8,000 steps a day.

Once you’re hitting that goal regularly, level two is to do three to five defined exercise sessions each week, with a goal of 30 to 45 minutes of aerobic activity -- like running or pedaling on an elliptical -- each time.

Level three is to add a couple of days of resistance training each week.

Goodyear agrees and says getting more exercise will make a difference you can feel. “I always feel that if I’m consistently exercising I have more energy. People sleep better when they exercise routinely, and then your body just becomes more efficient,” she says.

Follow me on X, the former Twitter, @ray0369 to get a link to my latest posts.

If you want to lose your body fat look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $3.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans, or meal plans. 

Look for my first book at Amazon.com, bn.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com and other online bookstores. Just type “getting to a Healthy Weight” in the search box at the top of the home page. 

Look for my podcast by searching “How Bad Do You Want To Lose Weight” on the podcast app that you use. You’ll see a piece of my book cover.