Bouncing Back: Nutrition Hacks for Mounjaro Butt and Ozempic Face

You’ve gotten great results after going on GLP-1 medications for weight loss or to control diabetes, which feels excellent, but there’s a surprise side effect (or two) that isn’t so great: a flat butt and/or saggy skin on your face! Not super fun, but those problems are common after semaglutide weight loss.

It’s not just about looks — it’s about health, too. The decreased muscle mass that comes with appetite-suppressing weight loss medications can lead to osteoporosis and frailty during old age. And the sagging features of “Ozempic Face” correlate to decrease collagen production, which also affects joint health. That’s a recipe for a disaster if I ever heard one!

Move It: How to Get More Activity in Your Day

It is common (but definitely not normal) that we find ourselves more sedentary than we’d like to be. There are moments where it becomes more obvious:

Maybe your doctor has told you to move more. Or maybe you want to lose weight. Or maybe, if you have ADHD like me, you want to jump out of your skin after sitting still for a while and you know moving around makes you feel better. BTW, if you have ADHD or are on the autism spectrum this feeling is pretty normal (although still annoying).

According to a study published in 2023, high step count populations (>8,763 steps a day) have a 60% lower risk of all-cause mortality compared to low step populations (<2k steps a day) and a 51% lower risk of developing Cardiovascular disease. Even small amounts make a big difference. Participants who got 2500-2800 steps per day decrease risk of CVD by 11% and death by 8%. What this means is that moving more makes you healthier, feel better, and less likely to die for any reason.

5 Reasons Why Sleep Is the Best Health Hack

“Coffee: because I’ll sleep when I’m dead,” said the smiling Don Draper-looking man, gesturing carelessly with his mug of black coffee, which caused a little to splash out. This was on a magnet at a coffee shop I worked at when I was younger. Funny, yes. True, also yes.

Sleep is one of the most important things a person can do to live linger, get better results in the gym, be more productive, and be happier all around. It’s also my favorite way to be healthier! As a personal trainer and nutrition coach, I recommend it to literally every single client I work with.

Recover Better to Max Out Your Workouts (And Your Life)

You know that phrase “less is more?” It’s kind of a metaphor for recovery activities. You can go balls-to-the-wall in your workouts, but if you aren’t recovering optimally, your efforts in the gym might be wasted — or at least diminished.

How I Lowered My High Cholesterol Without Meds - 10 Key Factors Your Doctor May Not Tell You

I was 33 when my doctor’s office called and told me that I had high cholesterol, and they were calling me in a prescription for statins.

“Sometimes it’s just genetic,“ they said, but I knew the side effects of statin medications were not something I wanted. So if going on Lipitor was something that could be prevented with diet and exercise, that’s what I wanted to do.

To be fair, most patients aren’t willing to make the lifestyle changes necessary to control their cholesterol naturally, so I’m not going to go down the path of blaming the doctors and big pharma. There’s a time and a place for what they do. But not for me, an otherwise healthy adult male.

Folate Facts: What It Is, What It Does, Where to Get It, and Where NOT to (You might Be Surprised)

Overlooking the boring-sounding Vitamin B9, also called folate, is the biggest mistake you could make when fine-tuning your nutrition and supplement routine.

This nutrient does a lot. It helps DNA replicate for repairs, helps red blood cells multiply, slows aging, promotes muscle growth, acts as an antioxidant, helps make neurotransmitters like dopamine, helps make hemoglobin, improves fertility, and reduces the risk of birth defects and cancer.

health, mental health, nutrition, mthfrGary BerglundMarch 6, 2024mthfr, folate, folic acid, Methylation

Before You Change What You Eat, Change HOW You Eat - A Case for Eating Slowly

Did you know that it was fashionable for people in the Victorian era to chew their food to absolute mush before swallowing it? 2,000 years before that, the ancient Greek physician Hippocrates recommended thoroughly chewing food before swallowing and consuming it in moderation for good health. Turns out, they were onto something.

Boost Your Well-being for Free: 5 Simple Habits for a Healthier Life

In a world where wellness often comes with a hefty price tag, it's refreshing to discover that there are simple, cost-free habits that can significantly impact your health and well-being. Recently, I shared my top five tips on Facebook, and they're all things you can do without spending a dime. Let's dive into these budget-friendly suggestions for a healthier lifestyle.

lifestyle, health, nutritionGary BerglundDecember 12, 2023Habit change, nutrition, health on a budget, caffeine, cold shower, sunlight, water

Address These Four Things and You'll Sleep Like a Baby

Getting proper sleep is absolutely essential for any exercise program to be successful. When you give your body enough sleep, it gets a chance to repair itself and produce the hormones that you'll need when you're awake. It's also a time for your digestive organs to take a break and for your mind to process everything that happened during the day.

Not getting enough sleep can have a negative impact on your mental, emotional, and physical health. So, if you're having trouble falling asleep or staying asleep, there are a few things you can do to improve your sleep hygiene and overall well-being.

health, lifestyleGary BerglundSeptember 25, 2023sleep, blue light, fasting

4 Reasons You Might Need Methylated B12

Most people are aware that B vitamins are good for you. You may even know that they help with energy, mood, nerve signaling, and a lot more. But when it comes to B12, also known as Cobalamin, things can get a bit tricky. Although there are several types of cobalamin, we’ll be focusing on the two most common forms: cyanocobalamin and methylcobalamin. Cyanocobalamin is a lab-made version, while methylcobalamin can be found in foods like salmon, egg yolks, meats, and cheese. The difference between them is pretty big.

supplements, nutrition, healthGary BerglundJuly 17, 2023nutrition, Vitamin B12, Methylation, MTFHR

The Truth About Detoxes

Detoxification is crucial for your health and fitness. We're constantly exposed to toxins through what we eat, breathe, and use. These toxins build up over time and can cause fatigue, digestion problems, skin issues, and a weakened immune system. Properly functioning detoxification systems help eliminate these toxins, allowing your body to function better. The only thing is — there are often a LOT of toxins built up, leaving those systems with an impossible job!

health, gut health, lifestyle, nutritionGary BerglundMay 16, 2023detox, detoxes, MLM

Make a Fall and Winter Sick Care Kit

Cool weather usually means more time indoors, which also means more opportunities to catch something that'll mess up your awesome fall or winter plans. The best way to avoid (or at least decrease) the awfulness of getting sick is to support the immune system.

Time is of the essence when you first get sick, so aside from getting medical care, what can you do? It turns out there’s a lot you can do with supplements to speed up recovery.

Why not make a kit for just in case you get sick? That’s what I did this year! I should let you know that some of the links will give me a kickback (at no expense to you), so please use them so I can write posts like this more often.

healthGary BerglundOctober 25, 2022flu, covid, cold season, immune function, immune system

6 Reasons to Take a Multivitamin

Imagine trying to brush your teeth without toothpaste. It might work, but is it working as well as it could be? You mouth probably doesn’t feel as fresh or as clean as it should after brushing your teeth. Your body works kind of like that when it comes to vitamins and minerals.

Every moment of the day, chemical interactions are happening in your body. For that kind of magic to happen, your body needs the right ingredients. When the right vitamins and minerals are available, every cell is operating at its best, your body feels good, and things run smoothly. When an important ingredient is missing from the recipe, everything gets thrown off.

gut health, health, mthfr, nutrition, supplementsGary BerglundSeptember 7, 2022mthfr, vitamins, multivitamin, fish oil, inflammation, supplements

Chicory-Dandelion Brew

What could be better than a cozy brewed drink in the morning (or really any time of day)? Depending on who you ask, nothing! But who says it always has to be tea or coffee?

Spanakorizo

Here's a recipe I've been working on (actually, I stole it from a magazine and changed a few things to increase the veggie content). Recently, I have been interested in recipes from the Mediterranean region. It's probably no surprise to you that the way people naturally eat in that area is super good for your health -- high in vegetables, fiber and healthy fats. This particular dish, Spanakorizo, comes from Greece and has bright, lemony flavors. It is surprisingly easy to make and makes a great addition to a meal. Just top with chickpeas or baked salmon to boost the protein!

gut health, health, nutrition, recipesGary BerglundMarch 22, 2022spinach, rice, cauliflower rice, liver support

How to Practice Gratitude (Without Rolling Your Eyes)

You don’t have to be grateful for bad things that happen, but you can search for something useful that came out of those experiences. I’m not even a little bit grateful or happy that I broke my ankle. I struggle with slowing down and getting rest, so I’m grateful I’ve been given the opportunity to do that.

health, mindfulness Gary BerglundDecember 20, 2021gratitude, recovery, mindfulness

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