Whole Health and Fitness AU

14/11/2025

10/11/2025

To improve bone strength at the spine and hip, the most effective exercise appears to be a combination of progressive resistance and impact training at moderate to high intensity. https://see.nf/44usCr0

03/11/2025

Unhealthy diets are by far our greatest risk factor for disease and death. However, physical activity is important for our health and longevity and should be encouraged as part of an overall healthy lifestyle.

Population studies have found a correlation between regular aerobic exercise and decreased risk of at least 35 different diseases, including heart disease, type 2 diabetes, and cancer.

Physical activity can help lower inflammation, as well as decrease DNA damage and facilitate DNA repair. A meta-analysis of cohort studies of middle-aged and older individuals, with follow-ups as long as 20 years, found that exercising adults were more likely to age successfully than sedentary individuals.

Exercise may also improve cognition, enhance mood, and generally improve quality of life. The evidence supporting the overall health benefits of physical activity are overwhelming.

Exercise is such powerful medicine that researchers at Stanford and the London School found that exercise may work as well as drugs for patients with coronary heart disease, heart failure, and pre-diabetes––and even better than some medications for stroke.

Just like any medicine, though, might exercise have an upper limit for benefitting our health and longevity? I cover that in the video “How Much Exercise Is Too Much?” at https://see.nf/3ZM4H6h

Walking is among the safest of physical activities, averaging only about one injury per thousand hours. So if you are just getting started with lifestyle changes, consider walking. For even more health benefits, take a walk in a wooded park for the added benefits of boosting your anticancer immunity.

Always consult your doctor before making any changes to your medication or exercise routine.

To learn more, see the following videos:
“Exercise Is Medicine” at https://see.nf/3XGSyNc
“How Many Steps Should We Get Every Day?” at see.nf/47pIkFd
“Boosting Anticancer Immunity with Forest Bathing” at see.nf/forestbathing

PMID: 29634829, 30640736, 29887832, 32350152, 28438770, 33044541, 28708630, 26476429, 15088246, 31001682, 18336737
doi: 10.1123/japa.8.4.407

02/11/2025

Nitric oxide from nitrates in vegetables, such as greens, not only improves oxygen efficiency, but also oxygen delivery by vasodilation of blood vessels, opening up our arteries so there’s more blood flow. https://bit.ly/3joxk0V

27/10/2025

23/10/2025

🍌🫐❤️

A healthy, plant-based recipe to include in your rotation. Learn how to make our Banana–Walnut Cake with Blackberry–Almond Butter Sauce in easy-to-follow steps.

23/10/2025

18/10/2025

🔄 Add years to your life—and life to your years—with these small swaps inspired by our research of the longest-lived, healthiest, and happiest populations in the world. 🔄

18/10/2025

FREE PRINTABLE: BLUE ZONES FOOD GUIDELINES These 11 simple guidelines reflect how the world’s longest-lived people ate for most of their lives. For starters, SEE THAT YOUR DIET IS 95-100 PERCENT PLANT-BASED. Download our free printable of the Blue Zones Food Guidelines so you can post it in your home as a daily reminder:https://www.bluezones.com/wp-content/uploads/2019/12/BZL_Food-Guidelines-Printable_02.pdf

16/10/2025

16/10/2025

Looking to boost your Vitamin K the plant-strong way?

Leafy greens are some of the richest sources out there, but they’re not the only ones🌿💪

From cruciferous staples like broccoli and Brussels sprouts to fermented powerhouses like natto (hello, Vitamin K2!), these plants pack a punch when it comes to supporting healthy bones and proper blood clotting.

Here are 12 plant-powered sources of Vitamin K that are easy to mix into meals, no supplements required.

Save this for your next grocery run!