Two Forces Integrated Training Center

01/10/2026

A 2023 Meta-Analysis published in the British Journal of Sports Medicine, encompassing 97 reviews, 1,039 trial and a substantial 128,119 participants, found that physical activity was significantly more effective than either counseling or common antidepressants in reducing symptoms of depression, anxiety and even some psychological disorders.

The largest benefits were observed in individuals with depression, pregnant, and postpartum women, and those diagnosed with HIV or kidney disease, suggesting a wide range of applicability.

There are incredible neurochemical and brain health benefits gained from regular exercise. Exercise triggers the release of endorphins, natural brain chemicals that act as mood elevators and pain relievers. Physical activity also increases the levels of neurotransmitters such as dopamine, norepinephrine, and serotonin, which are crucial for regulating mood, focus, and attention.

Exercise also improves blood flow to the brain, which increases oxygen and energy supply, leading to better brain performance and enhanced cognitive processes like memory and attention. Exercise also promotes the growth of new brain cells (neurogenesis) and strengthens connections between existing ones, particularly in the hippocampus, which plays a key role in mood regulation.

There are also incredible psychological and lifestyle benefits of regular exercise. Achieving fitness goals and feeling stronger and more confident can significantly boost self-esteem, which is often diminished in people with depression. Regular physical activity can also help you fall asleep faster and improve the overall quality of your sleep, which is vital for managing depression.

By improving the body’s ability to manage stress and promote relaxation, exercise offers an effective tool for reducing symptoms. Furthermore, starting an exercise routine can inspire other positive changes, such as making healthier dietary choices or reducing alcohol and drug use, which can further alleviate depression symptoms.

PMID: 15361924, 32922236

01/09/2026

The White House releases a new food pyramid and new dietary guidelines, with an emphasis on "real food."

"Better health begins on your plate—not in your medicine cabinet.

The new Dietary Guidelines for Americans defines real food as whole, nutrient-dense, and naturally occurring, placing them back at the center of our diets."

Like I always tell clients JUST EAT REAL FOOD!!

01/07/2026

The rise in gluten intolerance and gut issues in recent decades has led many to believe gluten itself is the culprit. However, research suggests there may be another factor at play glyphosate. Before glyphosate was widely used in the 1980s, gut issues were rare, but now more and more people are experiencing symptoms of gluten intolerance.

Glyphosate, a common herbicide, has been linked to various digestive issues and might be contributing to the rise of gluten sensitivities. While gluten itself is not inherently harmful, it’s the chemical additives and pesticides that may be causing adverse reactions.

Understanding the connection between what we eat and how it’s grown is key to better health.

By choosing organic foods and reducing exposure to harmful chemicals, we can protect our gut health and reduce inflammation.

Let’s be more mindful of what’s on our plates and take steps towards better, more natural living. 🌾🌿

01/07/2026

Health care should not be about keeping you on medications for life; it should be about getting you off them through natural remedies and lifestyle changes. Imagine if your doctor’s goal was to guide you towards holistic health, helping you find balance and healing without relying on endless prescriptions. This approach is not only possible, but it's the essence of true wellness.

The modern healthcare system often focuses on symptom management rather than root causes. But with the right nutrition, exercise, and mindfulness practices, many chronic conditions can be managed or even prevented. Ancient wisdom teaches us that the body has an innate ability to heal itself when supported properly.

It’s time to take control of your health by choosing preventive care and focusing on holistic solutions. A health journey focused on balance, not dependency, is the path to lasting wellness. Let’s embrace the natural healing power within us...

01/05/2026

New research shows moderately high cholesterol levels are linked to extreme longevity.

This upends what scientists previously thought about cholesterol.

For decades, "bad" cholesterol (LDL) has been cast as the primary villain of heart health, with standard advice being "the lower, the better." However, groundbreaking research in long-lived communities like Sardinia is turning this narrative on its head with what scientists call a "cholesterol paradox."

Data from these populations show that older individuals with moderately higher LDL levels—around 130 mg/dL or more—frequently live longer than those with lower readings. Rather than being purely harmful, LDL appears to serve as a crucial biological reserve in the elderly, supporting vital immune functions, hormone production, and cell repair as the body ages.

This discovery marks a significant shift toward personalized medicine, moving away from one-size-fits-all health targets. While managing cholesterol remains essential for younger adults, aggressive lowering treatments in the elderly may need a re-evaluation, as these fats provide stability and energy for aging systems. Doctors are now emphasizing a more holistic view, considering genetics and inflammation markers rather than just a single number on a lab report. Ultimately, for those in their golden years, maintaining moderate cholesterol levels might not be a risk factor, but a biological key to reaching the age of ninety and beyond.

source: Pes, G. M., et al. (2021). Low-density lipoprotein cholesterol and mortality in the oldest old: Evidence from the Sardinian longevity Blue Zone. Geriatrics and Gerontology International.

01/02/2026

The body was designed with wisdom.

Symptoms are not failures.
They are signals.
And healing is not something we force - it’s something we support.

Barbara is joining The Truth About Sickness Online Summit as one of their guest speakers, a 6-day experience exploring health through a terrain-based lens - one that honors the body’s intelligence rather than fearing it.

This event was created for those ready to step away from panic-driven health narratives and gain a clearer understanding of how the body works, why symptoms appear, and what supports health at a foundational level.

If you’re tired of fear-based health narratives and want a clearer understanding of how the body was designed to function and heal, this online summit is for you.

🗓 February 23–28, 2026
🎟 Early Bird Access: $27 USD through Jan 9th (with code BARBARA20)

👉 Register here: https://autumnmclees.com/event
💡 Use code: BARBARA20

Hosted by Autumn Mclees
Presented by the Know Better | Do Better Podcast

01/01/2026

12/31/2025

Recent studies are showing the alarming effects of consuming seed oils like canola, soybean, and sunflower oils.

These oils, commonly found in processed foods, have been linked to an increased risk of chronic diseases and death. In fact, some studies suggest that consuming seed oils could be even more harmful than smoking or drinking excessively.

We’ve been led to believe that seed oils are a healthier option, but the truth is that they’re highly processed and inflammatory. Choosing healthier fats like olive oil, avocado oil, and butter can make a significant difference in your long-term health.

The next time you go to buy cooking oils, be sure to avoid seed oils and choose options that support your health. 🏭💀

12/30/2025

New Year, New You—Start at Two Forces Integrated Training Center!

Tired of the chaos of crowded gyms?
At Two Forces Integrated Training Center, we focus on what matters your personal fitness journey. This New Year, say goodbye to noisy gym bros, clanging weights, and ego-lifters. Here’s what makes us different:

Private & Exclusive
• Work out in peace without the distractions of a crowded gym.
• Our spacious facility is designed for a focused, individualized workout experience.

Clean & Comfortable
• We pride ourselves on maintaining a pristine environment. From top-quality equipment to immaculate cleanliness, we’ve got it all.

No Ego, No Distractions
• Forget the intimidation of “big lifts” and unnecessary noise. At Two Forces, everyone is welcomed—whether you’re a seasoned athlete or just getting started.

This year, train smarter. Train with purpose. ✨

Come see why Two Forces Integrated Training Center is the place for those who want results, not drama.

Join us this New Year and make 2025 YOUR year of transformation.

Message us for consultation today!!

12/26/2025

🚨 New Study Highlights Critical Nuance in Plant-Based Diets and Cardiovascular Health

A recent longitudinal study published in The Lancet Regional Health-Europe provides important insights into the relationship between plant-based eating and heart disease risk, emphasizing that food processing levels play a pivotal role.

Researchers analyzed data from over 63,800 French adults in the NutriNet-Santé cohort, tracking dietary patterns, nutritional quality, and health outcomes over an average of nine years.

Using the NOVA classification system, they distinguished between minimally processed and ultra-processed foods.

Key findings:

• Diets rich in healthy, minimally processed plant-based foods (e.g., fruits, vegetables, whole grains, legumes) were associated with a 44% lower risk of coronary heart disease and up to 40% reduced overall cardiovascular disease risk compared to diets lower in these foods.

• In contrast, diets high in unhealthy, ultra-processed plant-based foods (e.g., plant-based meats, ready meals, packaged snacks with additives) showed a 46% higher risk of coronary heart disease and 38% increased risk of cardiovascular disease.

Lead author Clémentine Prioux of Sorbonne University stated: "Our findings reinforce the necessity of advocating not only for a reduction in animal products but also encouraging the consumption of minimally processed plant-based foods to improve cardiovascular health."

The study underscores that cardiovascular benefits from plant-based diets depend on three factors: the plant-animal balance, nutritional quality, and degree of processing.

Diets incorporating some minimally processed animal products showed similar risk profiles to healthy plant-based ones when processing was low.

These results align with growing evidence that ultra-processed foods, regardless of plant origin, may undermine heart health due to additives, refined ingredients, and nutrient degradation.

For optimal cardiovascular prevention, prioritize whole, minimally processed foods.

🔗 Read the full study: https://doi.org/10.1016/j.lanepe.2025.101470

12/22/2025

A new study has sparked debate after suggesting that sugar consumption may play a larger role in heart disease than cholesterol intake alone. Researchers looked at dietary patterns and health outcomes and found stronger links between high sugar intake and inflammation, weight gain and metabolic issues that are known risk factors for heart disease.

The findings challenge older ideas that focused almost entirely on cholesterol as the main dietary cause of heart problems. Scientists involved in the research emphasized that heart disease is complex and influenced by many factors, including overall diet, lifestyle, genetics and physical activity. Sugar was highlighted as one piece of a much bigger puzzle.

Just adds to growing evidence that excessive sugar intake can strain the cardiovascular system in ways that were previously underestimated. Balance and moderation remain key themes in nutritional advice.

The research has fueled ongoing conversations about how dietary guidelines evolve over time and how science continues to refine what we know about long term health. It is a reminder that nutrition is rarely about one villain, but about patterns that build up over years.