Healthy Life

Category: Healthy Life

What Are Antioxidants? | Mark’s Daily Apple

Posted on September 12, 2026 by admin_dlwa

You’ve undoubtedly heard that you should consume certain foods like berries and wine because they contain antioxidants (as if you needed a reason). Maybe you’ve been persuaded to grab a bottle of pricy supplements off the shelf because of their big antioxidant claims. But what are antioxidants, and what do antioxidants actually do?

As long as you’re a living, breathing person moving through the world, your cells are fighting a constant battle against free radical damage. Free radicals are molecules like reactive oxygen species (ROS) and reactive nitrogen species (RNS) that cause oxidation, DNA damage, protein modification, and, worst case scenario, cell death. And they’re impossible to avoid. Free radicals are normal byproducts of cellular metabolism and exercise. You also accumulate free radicals from exposure to radiation, smoke, and everyday environmental pollutants.

If your body didn’t have a way to deal with these marauders, you’d be in a world of trouble. Luckily, though, nature has an answer: antioxidants.

Antioxidants serve as a powerful first line of defense against free radicals, preventing their formation and neutralizing their effects. Free radicals are complicated little molecules. On the one hand, they cause oxidative damage, or oxidative stress, in the body. Too much oxidative stress contributes to aging and probably every chronic disease. That’s the bad news.

At the same time, oxidative stress is beneficial—necessary even—in the right amounts. In fact, the body is naturally happiest in a state of mild oxidative stress. Mild oxidative stress is hormetic, meaning it prompts beneficial adaptations that make you stronger, healthier, and more resilient to future stressors. The trick is to maintain the appropriate balance.

That’s where antioxidants come in. Antioxidants are responsible for maintaining the right level of free radicals in the body (also known as redox homeostasis). For decades, scientists have believed that antioxidants work primarily by donating electrons to free radicals, which makes them less reactive and less destructive. More recently, researchers have also hypothesized that they could exert their effects in other ways, such as by acting on the microbiome or epigenome.1

Your body makes some antioxidants on its own. Glutathione and uric acid are two endogenous antioxidants you’ve probably heard of. Melatonin, too, has powerful antioxidant properties.2 The majority, though, come from food.

Colorful plant foods get the lion’s share of the credit for being antioxidant-rich, but as you’ll see, nutrient-dense animal foods also contribute here. Antioxidants found in food include vitamins, minerals, and the various -noids detailed below.3

Vitamin A (retinol), vitamin C (ascorbic acid, ascorbate), and vitamin E (tocopherols, tocotrienols) have all been identified as antioxidant nutrients. Animal products—eggs, fish, offal, dairy—are the best food sources of vitamin A.4 Fruits and vegetables, especially red bell pepper, citrus fruits, and guava, deliver the vitamin C you need, while nuts and seeds are best for vitamin E.

Certain minerals are also lauded for their antioxidant properties, acting directly as antioxidants or as cofactors for enzymatic reactions that buffer free radical damage.5 They include copper, zinc, selenium, iron, and manganese. To get more of these trace minerals from your diet, focus on seafood, nuts and seeds, and organ meats.

Flavonoids (also called bioflavonoids) are polyphenol pigment compounds that are present in most flowering plants. They are commonly grouped under anthocyanidins, proanthocyanins, and phenolics. Research links flavonoids to many important health benefits, including being anti-inflammatory and protecting against diseases like cancer, cardiovascular disease, and diabetes.6 These effects are likely due at least in part to their antioxidant effects and their ability to chelate (bind to) metals that can increase free radicals.7

Flavonoid antioxidants also offer a double-punch because they improve vitamin C’s antioxidant capabilities. Find flavonoids in fruits and vegetables, tea, and cacao (a good reason to eat more dark chocolate).

Carotenoids are another type of polyphenol pigment. Beta-carotene is the most studied, but there are dozens more in the human diet,8 including lutein, zeaxanthin, and lycopene. Certain carotenoids, including beta-carotene, can also convert to vitamin A. Colorful fruits and vegetables contain carotenoids, especially those of the red, yellow, and orange persuasions. Skip the egg white omelets and eat egg yolks for lutein as well.

The antioxidant enzymes are superoxide dismutase (SOD), catalase (CAT), and glutathione peroxidase (GPx). (The latter is not the same as glutathione, although their activities are closely related. (Glutathione is also an important antioxidant—the so-called master antioxidant.) Like the other antioxidants, these enzymes are found widely in Primal foods like dark leafy greens and cruciferous vegetables. Importantly, antioxidant enzymes work in tandem with the mineral cofactors listed above, so don’t neglect those trace minerals.

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You can’t really measure the amount of antioxidants you’re getting in a day. A better approach is to focus on eating a variety of nutrient-dense foods like oysters, organ meats, and egg yolks, plus dark leafy greens and cruciferous vegetables. Throw in a Brazil nut or two for selenium (don’t go overboard). Add other produce for color.

If it sounds like I’m describing the Primal Blueprint Food Pyramid, you’re right. That’s not a coincidence. When you eat as nature intended, you get the right balance of nutrients and enzymes without a lot of fuss. If you’re into food tracking, it certainly doesn’t hurt to watch your intake of the antioxidant vitamins and minerals discussed here. Make sure you’re hitting the RDA more often than not.

Picky eaters can also consider supplementing with antioxidants, although that strategy is surprisingly controversial. In any case, it’s preferable to get your nutrients packaged in their whole food matrices when you can. It’s hard to overdo antioxidants from whole foods, and you get all the other good stuff—other nutrients, fermentable fiber for your gut microbes, amino acids, and healthy fats—that come along with them.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7222351/ ↩
https://pubmed.ncbi.nlm.nih.gov/27500468 ↩
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8347950 ↩
https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/ ↩
https://www.intechopen.com/chapters/65225 ↩
https://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/flavonoids ↩
https://www.sciencedirect.com/science/article/abs/pii/S1054358908609837 ↩
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5429337/ ↩

Mark’s Daily Apple is still under construction. My team and I are actively working to repost the archives. Check back regularly to find posts that are new to you and revisit old favorites. Looking for a specific post? Let us know here.

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* This blog reflects my personal views and opinions and isn’t intended as medical advice, but I hope it will be informative and inspiring as you pursue a healthy, fulfilling life.

High-Antioxidant Foods | Mark’s Daily Apple

Posted on September 12, 2026 by admin_dlwa

We’re all supposed to eat a “healthy diet,” but what does that really mean? Off the bat, you probably think getting enough about protein and fatty acids (notably the vital omega-3s), plus important vitamins and minerals. But there’s also the less obvious: things like prebiotics and, the topic of today’s post, antioxidants.

Antioxidants, as I’ve discussed previously, defend the body from free radical damage. Free radicals are unstable molecules that knock around, pillaging electrons from other molecules and causing DNA damage and oxidative stress. When free radicals run amok, the damage they cause contributes to premature aging and chronic diseases. Antioxidants’ job is to limit free radical formation and neutralize them when their numbers become too great.

Plant and animal foods deliver important antioxidant vitamins, minerals, flavonoids, carotenoids, and other substances that the body can’t produce itself. To cover your antioxidant bases, since there’s no way to avoid free radicals, here are some antioxidant-rich foods to include in your diet.

Certain antioxidants are fairly easy to quantify. You can use any food tracking app to look up the amounts of antioxidant vitamins A, C, and E you consume in a day. Others, like antioxidant enzymes, are considerably more complicated. Scientists have devised various methods of measuring the total antioxidant capacity of food. You have your crocin bleaching assay (CBA), trolox equivalent antioxidant capacity (TEAC), total oxyradical scavenging capacity assay (TOSC), ferric reducing antioxidant potential (FRAP), DPPH assay, and many more.1

Don’t worry, there won’t be a quiz later.

ORAC, or oxygen radical absorbance capacity, was developed by scientists at the National Institute on Aging in 1992. Despite its popularity, the USDA renounced ORAC in 2012, on the grounds that ORAC doesn’t necessarily predict how much antioxidant activity happens in the body and to discourage supplement manufacturers from making strong claims about the power of their antioxidant formulations.

Nevertheless, researchers continue to use ORAC, and it remains the best way for the average person to look up which foods have relatively higher or lower antioxidant content.

The question of whether these foods actually supercharge your body’s ability to fight free radicals is still up for debate. A lot of factors probably go into it, including how much of these compounds you absorb and the freshness of the food you consume.

As I see it, the best reason to consider antioxidant values is that you’ll probably end up revisiting some otherwise nutritious foods you might not be eating regularly.

The foods that tend to score highly on antioxidant metrics are also ones that are widely considered healthy by other standards—colorful vegetables and fruits, organ meat, and seafood.

Plant foods tend to be higher in antioxidants than animal products, though the latter are still important for checking certain antioxidant boxes. “Eating the rainbow” will net you a good spectrum of vitamins, minerals, and other antioxidants. You can also intentionally add high-antioxidant foods in the mix.

Here are 12 plant-based foods and beverages that can boost your antioxidant intake (based on a combination of ORAC and FRAP scores):

Berries
Coffee
Chocolate (the darker the better)
Chia seeds
Artichokes
Plums and prunes
Pistachios
Pomegranate
Figs
Kalamata olives
Kale
Green tea

If you’re lucky enough to have dog rose berries or rowanberry in your area, definitely include those as well.

On an absolute basis, the antioxidant capacity of these foods is lower than the plant foods above. However, these animal foods are among the best sources of the trace minerals copper, selenium, iron, manganese, and zinc, plus other antioxidants like lutein that are crucial pieces of the body’s antioxidant defense system.

Liver
Oysters
Salmon
Crab
Lamb
Beef
Eggs
Mussels
Tuna
Sardines

What say you? Do you think about antioxidants when putting together your meal plan, or is that not really a consideration for you? What are your favorite high-antioxidant foods?

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8347950/

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* This blog reflects my personal views and opinions and isn’t intended as medical advice, but I hope it will be informative and inspiring as you pursue a healthy, fulfilling life.

Primal Grandparenting: Tips and Thoughts

Posted on September 12, 2026 by admin_dlwa

I’m a grandpa now. Twice over. My daughter Devyn has a girl and boy. I have a granddaughter and grandson. Over the last couple decades, it’s represented the single most impactful change in how I view myself in the grand scheme of things—far more even than the sale of Primal Kitchen. I still remember the day I met my granddaughter. Looking down at that little girl, barely aware of anything going on, I realized that something enormous had happened. Things would never be the same again.

We talk a ton about gene expression around here. The entire Primal Blueprint is designed around leveraging the environment to create the best possible stimulus for your genes. Genes turn on and off based on the environmental stimuli they encounter—the food you eat, the sleep you get, the sun you expose yourself to, the exercise you do, the chemicals you interact with. What might look like a “bad gene” on paper can be mitigated, nullified, or even turned into a positive with the right environmental stimuli. And more often than not, emulating an ancestral environment will trigger those positive changes to gene expression and set you up for good health, fitness, and happiness.

If something as simple as the oil you use to cook can alter gene expression, what about meeting your grandkid for the first time?

Because having kids yourself is one thing. It’s very cool, extremely transcendent, changes your life, and you’ll never be the same, but there’s a real generational transition of the mind that takes place when your kids have kids.

Your genes finally have a sense of closure. “You’ve made it. You’ve really made it.” Because after all, from a natural selection perspective, having kids yourself isn’t enough. Passing on your genes to the next generation isn’t sufficient. No, your genes want to see themselves carried over to the next-next generation too, just so you “know” that the line will continue. It hasn’t just made it one more generation—it’s made it two more. That presages good things down the line. That’s the promised land for your heritage. You mean to tell me your genes don’t sense the shift?

The first thought is how quickly life passes. It feels like Devyn was 12 only a few years ago and we were attending soccer games, working on class projects and boogie boarding with her brother Kyle at Zuma Beach in Malibu. Now she’s a wife and a mother and on her way to building her own family. The time compression that occurs retroactively in the mind seems almost unfair. Did I give enough? Did I appreciate or enjoy it enough in real time? And then, of course, here I am now at 70 playing Ultimate Frisbee and standup paddling and fat tire biking and getting after it in the gym. So at another level, my Primal mind fights the reality that I’m a grandfather and that maybe it’s time to back off a bit. Because becoming a grandfather is a big signal that you’ve done your part, fulfilled your role. And then what comes next?

The second thought is how miraculous life is; how this six pound bundle of joy and love came to be a person so quickly and perfectly. I didn’t give it as much thought—or perspective—when my own kids were born. Now all of a sudden it boggles my mind and prompts deeper reflection on the real meanings of life, love, responsibility, and purpose. And this from a guy who is all about biology, evolution and epigenetics, and who has always had an answer based purely in science for just about everything.

Holding that little girl made me believe miracles do happen. I still don’t know the provenance of those miracles, I don’t know the source or whether they can be explained in rational terms, but they absolutely exist.

Becoming a grandparent also thrusts new roles upon you. You’re a parent again, but a different sort of parent. You have a new job to do, and you’d better make the most of it and do the best job you can.

You don’t want to be the grandparent that’s relegated to a walker or a hospital bed or a wheelchair, or even just the couch. You want to be the vigorous grandparent who can play with their grandkids. Throwing the football around. Getting down to play tea party. Throwing them in the air, taking them on adventures, going on hikes.

You need to stay fit, stay active, and stay strong. Be neither feeble nor frail.

The classic role of the grandparent is to pass down knowledge. That could be physical know-how—teaching skills like fixing cars, carpentry, or cooking. That could be wisdom—imparting important life lessons and transmitting advice from an age now lost to time.

This is more than tradition and culture. This is the biological role of the grandparent. It’s why grandparents were preserved in the human species. It’s why we don’t just drop dead once we cease being reproductively viable. We still have a role to play, and imparting knowledge and wisdom to our grandkids is it.

Fill that role. You made it this far, which means you have something to pass down to your grandkids. Figure out what that might be, and make it a point to pass it down.

One important role of the grandparent is to spoil the grandkids, but you have to do it properly.

Spoil without spoiling. Expose them to the finer, more pleasurable things in life without making them sick of it or overdoing it. You want to make them happy, provide stuff that mom or dad won’t, without over-saturating them. And when you spoil, use only the best quality.

Give high quality ice cream instead of McDonald’s fake ice cream.

Give good chocolate instead of chewy candy that sticks to your teeth.

Watch a classic kid’s movie with them on the couch instead of plunking them down in front of Netflix.

“Grandma’s house” is more than a physical space. It’s an emotional one, a barrier from all that is difficult in the world. If a child’s home is both a place to shelter from the world and be challenged to dominate it, where the child trains to rise in the world, Grandma’s house is purely a shelter. Peace and warmth distilled, refined, concentrated. Grandma’s house is just comfortable. comfortable, warm, inviting, and safe.

When you can, take the grandkids for an evening or overnight. Without enough free time to cultivate their marriage, the marriage suffers and the family (your grandkids) suffers. Help out with childcare whenever possible so that your son or daughter have the space needed to keep their marriage strong.

Are you a grandparent? I’d be curious to hear your tips on Primal grandparenting and insights on what the role has meant in your life.

Thanks for reading, everyone.

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* This blog reflects my personal views and opinions and isn’t intended as medical advice, but I hope it will be informative and inspiring as you pursue a healthy, fulfilling life.

Zone Fun Training | Mark’s Daily Apple

Posted on September 12, 2026 by admin_dlwa

There’s lots of talk about Zone 1, 2, 3, and 4 cardio, with each “zone” based on the level of aerobic or anaerobic energy you’re utilizing. The lower the zone, the more aerobic you are and the more fat you’re burning as percentage of total energy. The higher the zone, the more anaerobic you are the more glucose and glycogen you’re burning. Lower zones are easier and slower. Higher zones are harder and faster.

This is a sound way to think about “cardio,” but it doesn’t cover every zone. There’s one big training zone missing from the conversation: Zone Fun.

In Zone Fun, intensity doesn’t matter. It can be high or low. You can go fast or slow. Intense or easy. Zone Fun oscillates across all the heart rate zones. Because the prime concern and determinant is whether or not you’re having fun, the other stuff melts away. Not in importance—all the aerobic zones still matter, intensity still matters—but in what you have to consciously pay attention to.

You can just keep going as long as you’re having fun and moving your body.

I’d go so far as to say that hitting Zone Fun is the most important metric for your cardiovascular training. If you reach Zone Fun, if you’re moving fast and slow and medium and moving with intensity and then slowing things down, you are doing the right thing. You are improving your health and fitness. Having fun is a good barometer for doing the right thing health wise. Your body intrinsically “knows” when you’re improving skills, increasing VO2max, building an aerobic base and your ability to tolerate anaerobic discomfort, strengthening muscle—fun is the tell.

We have evidence that Zone Fun training is even more effective than other kinds. When you subject rodents in the lab to forced exercise—sticking them on a rodent wheel, making them tread water, tying weights to their tails and making them drag them and climb ladders—you see moderately beneficial effects, but sometimes negative effects. When you give rodents the opportunity to engage in voluntary exercise like free access to a wheel, and they choose to do it, the benefits are greater. For instance, one study found that mice doing a ten week voluntary running program had more favorable shifts in muscle tissue fiber development than mice doing ten weeks of forced running.1 Another even found that mice with colitis had higher mortality and inflammation when they were forced to exercise and lower inflammation and mortality when they chose to exercise.2

Okay, so what are some ways to practice Zone Fun training?

My favorite way to get into Zone Fun is with the greatest sport of all time: Ultimate Frisbee. Sadly, I don’t get to do this as often as I’d like to. But when I lived in Malibu, I had a weekly game set aside with the same group of guys. It was a mix of running, jumping, throwing, jostling for positioning, sprinting, and jogging. Most importantly, it was fun. It was a game. It was a game requiring strategy, planning, and intense concentration. Because when you’re concentrating or when you’re thinking ahead and thinking in the moment, you’re having fun. You’re not thinking about the hard work that you’re doing. You don’t even realize that you’re breathing hard, that you’re starting to get sore. You don’t notice the burning. And therein lies the beauty of Zone Fun.

I’ve taken fitness influencers out on the sand that are half my age and they always tell me it’s the hardest workout of their lives and can barely keep up. No joke. But the thing is, you keep going because riding through sand next to the beautiful water, seeing all the lovely sights that one sees, invigorates and makes the work worth it.

Paddling is my other method of Zone Fun training. Up on the paddleboard, I get into my rhythm and flow, and the hours just melt away. I’m never quite breathing hard. My serratus anterior muscles are getting an incredible workout (there’s no better ab exercise). My heart is working, the blood is flowing, and the fat is burning. This is a gentle form of training.

The perfect way to access Zone Fun training is to play sports.

Pick a sport that you used to really enjoy when you were younger. The trick to training is that it shouldn’t feel like work. You also shouldn’t feel like you’re learning to play. You should come into it fairly naturally. So, if you’re playing basketball, you should be able to dribble the ball, make a layup, and generally feel comfortable with the flow of the game. If you’re trying to pick up a game of soccer, make sure that you’re comfortable handling the ball, passing, shooting, and generally move with the way the game moves. And that’s true for anything. You don’t want to be learning the fundamentals when you’re trying to engage in Zone Fun. You don’t have to be an all-star, but you shouldn’t be a total beginner.

Another way to use Zone Fun training is to take what might normally be a boring form of movement and make it more interesting and fun. For example, instead of running on a treadmill, go for a trail run. Changing topography, textural shifts, rising and climbing the trail, plus all the plants and animals and beautiful smells around you, will make what’s normally a boring plod around the track much more interesting and fun. Deep into the endurance world, I did most of my training on trails and mountain passes just because it was so much more interesting than just running around the track or on a treadmill. It was the only way I could make the incredibly uncomfortable training bearable.

Another substitution might be mountain biking instead of road biking. Insead of zoning out on a road, you have to constantly stay alert for roots, rocks, jumps, drops, and trees. You have to stay immersed in the moment—you can’t just bear down and suffer like you can on the road. This gives you just as good a workout without feeling like it.

Rock scrambling is my absolute favorite way to traverse the wild. I grew up in a small fishing town in Maine, scrambling all over the rocks that lined the coast. I think this was how I got most of my movement and training foundation. There’s something so satisfying about scrambling on all fours up extremely steep rock faces. It’s just pure fun and I think it triggers something primordial within us.

Here’s what I mean by loaded partner carries:

Get a group of at least two people together. Choose a walking path, ideally with an incline. Up a mountain is best. Then, pick a heavy object, at least one per person. If you have two people, choose 1-2 objects. If you’re a group of three, choose 2-3 objects. And then you go on the walk while carrying the objects and switching off with each other.

A kettlebell and a weighted sandbag. A big log and a heavy rock. A pair of dumbbells. A barbell and a rucksack. You get the idea. Just go on the walk with a friend or friends, taking turns carrying the objects you brought. This is very hard work, but because you’re working together, it’s fun. You have each other to lean on and nobody wants to let the other people down. Turns out that camaraderie is extremely motivating.

Those are my favorite ways to train Zone Fun. What about yours? How will you incorporate more Zone Fun training into your regimen?

https://pubmed.ncbi.nlm.nih.gov/33118684/ ↩
https://pubmed.ncbi.nlm.nih.gov/23707215/ ↩

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* This blog reflects my personal views and opinions and isn’t intended as medical advice, but I hope it will be informative and inspiring as you pursue a healthy, fulfilling life.

A New Strike Against High Protein?

Posted on September 12, 2026 by admin_dlwa

A recent paper is fueling the plant-based crowd. In it, the authors found that protein restriction turned off many genetic and molecular signals of aging.

It was a synthesis of over 350 existing studies, a mix of in vitro research, animal research, and human trials, and the overall finding was that restricting protein elicited favorable levels and changes to mTOR, FGF21, oxidative stress, and other things associated with or contributory to aging.

Now, the study had some interesting things, right? There was some nuance there. They readily admitted that protein restriction acts differently in sedentary versus active individuals. Those who are actively training have a higher supposedly “safe” window of protein consumption. Maybe they have a higher tolerance for protein. But overall, the thrust of the paper, and what most people will take away from it, and what your vegan friends are no doubt bragging to you about, is that less protein is better for longevity.

I don’t think it’s as simple as that. Let me explain.

Much of the research rests on the assumption that specific amino acids in excess promote aging. The one they say most is methionine. It’s found in dairy, muscle meat, eggs, and other animal products, and absolutely, excessive amounts of it can promote aging in animal models, and likely humans. No argument there.

But what these studies never explore is the reality that methionine is balanced by another amino acid: glycine. Glycine is almost entirely absent from the classic animal protein products like meat or eggs or dairy, and it’s found almost exclusively in connective tissue, bones, and skin.

There is a classic study where they put rodents on a high-methionine diet, and sure enough, those rats died pretty young. But they took another group and gave them glycine, same amount of methionine, just with extra glycine, and those guys lived long, healthy lives, just as long as the rodents who lived on a restricted-methionine diet.1-2

We see echoes of this in the human literature. Tons of research finds that low glycine levels in the serum predict type 2 diabetes, heart disease, and many of the other diseases classically linked to meat consumption.

Now let’s look at Hong Kong, which is one of the longest-living populations on Earth, who also happen to eat the most meat of anyone on Earth. But the meat they’re eating is not just steaks and burgers and roasts. They’re also eating skin, snouts, feet, and other animal foods that are high in glycine.

This is why collagen is so essential for the modern meat eater who doesn’t want to eat the obscure stuff like skin and bones. Thirty to 40 grams of collagen a day provides enough glycine to balance out all the muscle meat and other animal protein you eat. And although we don’t have direct human trials of balancing out methionine with glycine and looking at lifespan, the circumstantial evidence is pretty strong that it’s going to have good effects.

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Except that in the real world, when you see people who actually practice this, these are people who live this lifestyle, they’ve read the studies, they’ve convinced themselves that protein restriction is key to living long. They are generally pretty unwell. They’re frail, always cold, have low energy, and generally aren’t the picture of health we are imagining for ourselves.

Now, they may be better off and look better than the general population in some ways. They tend to be thinner, at least, and, you know, even their biomarkers look pretty good. But I refuse to believe that this is the path to optimal health. You may limp by a bit longer. You may slowly walk into old age, but can you still run hills? Can you play? Are you strong?

And that’s where the study loses me.

Nothing against the authors themselves. It’s pretty impossible to cover every angle, and as I said before, they did a pretty fair job of noting that active exercisers have a higher tolerance of protein. But the true path to health is on the teeter-totter, the seesaw, the waxing and the waning.

It’s a big steak after a workout and then maybe skipping breakfast the next day and just having some fish with salad for lunch. It’s periods of abundance and periods of restriction. It is high-protein days and lower-protein days. We see this everywhere. We see it in wild animals, predators who eat and gorge themselves for a day or two and then go for several days without eating anything. You see this in the fasting habits of monks and other religious men. Christianity even has protein fasting built into it.

No, I’m not saying that you should fast for three days after you eat a big steak like a tiger or wolf, or eliminate protein for a 14-day period. I’m just saying that the world is cyclical. That seems embedded in our environment and also our biology.

This is why, over the years, I have settled on not daily protein targets, but four- to five-day protein targets, even weekly protein targets. I want to eat an average of 120 grams of protein a day over the course of a week. Some days it’ll be 180, other days it’ll be 70. It doesn’t matter so much day-to-day as it does across the week.

Do studies like this give you pause, or do you remain confident—as I do—in the healthfulness of an “high” (read, “sufficient”) protein omnivorous diet? Let me know in the comments.

https://journals.physiology.org/doi/abs/10.1152/physrev.1970.50.3.428
https://pubmed.ncbi.nlm.nih.gov/3668700/

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* This blog reflects my personal views and opinions and isn’t intended as medical advice, but I hope it will be informative and inspiring as you pursue a healthy, fulfilling life.

4 types of exercise for enlarged prostate symptoms

Posted on September 8, 2026 by admin_dlwa

If you’re living with symptoms of an enlarged prostate, also known as benign prostatic hyperplasia (BPH), chances are you want to do something about it. While it doesn’t increase your risk of prostate cancer, a growing prostate can press on and partially block the urethra (the tube that brings urine outside of the body). This can affect urination and lead to frequent bathroom trips, disrupted sleep and an increased risk of urinary tract infections and kidney disease.

There are a variety of medical treatments for BPH, including some that shrink the prostate. But a combination of behavioral and lifestyle changes can have a big impact on symptom management. Taking steps to improve your overall health and well-being are essential – and this is where exercise and movement can play an important role.

While no exercise can shrink your prostate, there are activities that can help you better manage your symptoms. Keep reading to learn what activities and exercises can help you manage enlarged prostate symptoms.

Kegels are a key exercise for men with enlarged prostates

Few exercises are as effective as Kegels at improving urinary issues. Kegels strengthen the pelvic floor – a group of muscles that support the bladder, prostate and rectum. Strengthening your pelvic floor on your own or through pelvic floor physical therapy can reduce frequent urination by giving you a greater ability to suppress urges. It can also help with fully empty your bladder and even improve erectile dysfunction.

To perform a Kegel, squeeze the muscles you’d use to hold in urine or gas (before relaxing them when you go to the bathroom). Try to do this without holding your breath or flexing your abdominal muscles, thighs or buttocks. Hold the squeeze for 3-5 seconds, then relax and repeat. The goal is to work up to 10-15 repetitions a few times a day. If you want to change the difficulty, try them in different positions, such as lying down or standing, or go for longer holds on each repetition.

Regular, varied physical activity helps promote overall health, reducing enlarged prostate symptoms in the process

Research shows that in combination with other healthy habits, getting consistent exercise may slow the development of an enlarged prostate and help manage its symptoms. Exercise can also help manage certain BPH risk factors, such as diabetes, heart disease and obesity.

Ideally, an exercise routine should include multiple types of exercise adjusted to your fitness level and health needs. There are countless internet resources to help you create an exercise routine, including instructional videos on YouTube. You can also get a personalized workout plan and coaching from a physical therapist.

The main categories of exercise to focus on include:

Aerobics (also known as cardio)

Aerobic exercise raises your heart rate and makes you breathe harder. Consistent aerobic exercise improves blood flow, lowers blood pressure, controls blood sugar and reduces inflammation. It’s generally recommended that adults get at least 150 minutes of moderate-intensity or 75 minutes of high-intensity aerobic exercise per week. Examples of aerobic exercise include cycling, dancing, fast walking, running and swimming.

Resistance training

Resistance training refers to exercises that involve pushing or pulling against resistance, whether it’s in the form of an external weight, an elastic band or your own bodyweight. When done consistently, it provides a wide range of benefits, including improved muscle strength, flexibility and metabolism efficiency, which can help with weight management. It also trains your muscles, including those of your pelvic floor, to work well together.

Rather than aiming to move a certain amount of weight, it’s often more effective to focus on doing slow, controlled repetitions of each exercise. Using lighter resistance with strict technique can be intense enough to stimulate muscle growth, without the injury risks of heavy weights.

Try to do at least two resistance training sessions per week. For each exercise, perform repetitions until it becomes difficult to hold your form or until you can’t complete another repetition. For most purposes, it’s generally recommended to use enough resistance to make this happen within 8-12 repetitions. Work up to three “sets” of repetitions for each major muscle group (back, chest, legs, arms and abdomen) per workout.

Examples of resistance exercise include:

Pullups, pulldowns or rows for your back
Pushups or chest presses for your chest
Deadlifts and hip thrusts for your hamstrings and gluteal muscles
Squats or leg extensions for your quadriceps
Curls, triceps extensions and shoulder presses for your arms
Hollow-body holds, crunches or planks for your abdominals

Balance and stability training

Activities like yoga, Pilates and tai chi are the perfect complement to aerobic exercise and resistance training. In addition to reducing stress and improving flexibility, they can help correct your posture and train your abdominal muscles and pelvic floor to keep you stable in a wide range of positions, which can make you better at other forms of exercise. Beginner yoga poses include:

Cat-cow pose
Child’s pose
Cobra pose
Downward dog
Mountain pose
Warrior pose

To get help for an enlarged prostate, talk with a doctor

For men living with an enlarged prostate, improving your overall health and well-being is important for managing your symptoms, and regular exercise is a key part of it. However, it’s still important to work with a doctor to stay on top of your prostate health.

Your primary care doctor or urologist can check your symptoms and make sure you’re getting treatments and building habits that will help you live more comfortably. In addition, a physical therapist can work with you specifically to strengthen your pelvic floor to help relieve symptoms like urge incontinence.

Flu shots for babies | HealthPartners Blog

Posted on September 1, 2026 by admin_dlwa

When you have a baby at home, cold and flu season can bring extra worries. Because infants and young children are at higher risk for serious flu-related illness, getting the flu vaccine is one of the best ways to help protect their health.

Below, we cover why flu shots are so important for babies, when and where they can get one, and how many doses they’ll need.

When can babies get the flu shot? Every year, beginning at 6 months old.

Babies can get their first flu vaccine once they turn 6 months old. If a baby is getting the vaccine for the first time, they’ll need two doses, given at least four weeks apart.

Updated flu shots for the upcoming respiratory season are typically available every September. To ensure the best protection throughout flu season, doctors usually recommend that babies get the first dose as soon as they’re available in September and the second dose by the end of October.

However, flu shots are available throughout the entire cold and flu season – sometimes as late as May. So babies who turn 6 months old during the season can still receive a vaccine.

Why should babies get the flu shot? They save lives.

The flu can be quite dangerous, especially for young children and those with weakened immune systems. Flu vaccines help keep babies, families and communities healthy.

The flu shot gives your baby’s immune system additional support

Babies under age 2 are at the highest risk of becoming seriously ill from the flu and developing complications. Because your baby’s immune system is still developing, it can be harder for them to fight off infections like the flu.

The flu shot helps your baby’s immune system recognize and respond to flu viruses more quickly and effectively. While babies and young children are more vulnerable to the flu than older children and healthy adults, a yearly flu shot helps strengthen their defenses against the flu viruses most likely to circulate each season.

Flu vaccines for babies are safe and effective

According to the Centers for Disease Control and Prevention (CDC), getting the recommended flu shots can significantly reduce the risk of getting the flu and help prevent serious complications like pneumonia and ear infections in babies.

The benefits can be lifesaving. Flu vaccines help reduce hospitalizations, and recent data shows that they lower the risk of flu-related death by more than 75% in children with underlying, higher risk medical conditions, and by more than 85% in otherwise healthy children.

Your baby’s flu shot helps protect others, too

Flu viruses spread easily, and what causes mild symptoms in one person can lead to serious illness in someone else. By helping reduce your baby’s risk of getting the flu, you can also help protect:

Infants younger than 6 months old who cannot get a flu vaccine
Others at higher risk of severe flu complications, including adults age 65 and older, and people of any age with certain chronic health conditions

Flu shots are covered 100% by most insurance plans

Most health insurance plans cover flu shots at no cost to you. Even if your insurance doesn’t cover vaccinations or you don’t have insurance, your baby may still be eligible to receive a flu shot at no cost.

Through the Vaccines for Children program, children who are uninsured, underinsured, Medicaid-eligible, or American Indian or Alaska Native can receive recommended vaccines, including the flu vaccine, at no cost.

What are the types of flu vaccines for babies and children? It depends on their age.

The flu shot is the only influenza vaccine approved for babies 6 months old and older. For children over the age of 2, a nasal spray flu vaccine may also be an option. Both types of flu vaccines are updated each year to help protect against the influenza strains that experts expect will be most common during the upcoming flu season.

How the flu shot is given: The Infant flu shot schedule

As mentioned above, babies getting a flu vaccine for the first time need two doses, given at least four weeks apart. It’s best for your baby to get their first flu shot as soon as they can – either when flu vaccines become available in September or when they turn 6 months old during flu season.

Your baby can get a flu shot at the same time as other vaccines, and they’re often given during well-baby visits for infants over 6 months old. Just remember to come back for the second dose about four weeks later. You can schedule a vaccine-only appointment for this.

If your baby is born during flu season and isn’t able to receive both flu vaccine doses during their first flu season, they should receive two doses the following flu season.

Why infants need two flu shot doses the first time they’re vaccinated

Flu shots contain inactive components of the influenza virus. The first dose helps your baby’s immune system recognize the virus and start building antibodies to fight it. Since this is often a baby’s first exposure to flu virus components, one dose alone may not provide enough protection.

The second dose acts as a booster, strengthening the immune response started by the first shot and helping the body produce more protective antibodies. For most babies getting a flu shot for the first time, receiving both doses is the best way to build strong protection against the flu throughout the season.

What happens if a baby doesn’t get a second flu shot dose

If a baby doesn’t receive the second dose of their flu vaccine, they won’t be as well protected against the flu as they would be after completing the recommended two-dose series. This can increase the chance of sickness and more severe flu symptoms in babies.

If your child misses their second dose, they don’t need to start the vaccine series over. But it can be important to get the second dose as soon as possible. Talk to your child’s doctor about what makes sense in your situation. They can provide personal guidance based on the time from the first dose and the current flu season activity.

Where can babies get a flu shot? Your preferred medical clinic.

Most pharmacies don’t or can’t vaccinate babies or young children, so making an appointment at your preferred health clinic is best. Your baby can get a flu shot at any HealthPartners primary care location, either as part of a primary care appointment or a vaccine-only appointment.

Help your baby and family stay safe this flu season

Flu vaccines help people of all ages stay healthy, and you’re up to 60% less likely to get the flu if you’ve been vaccinated, according to the CDC. But there’s even more you can do to keep your baby and family healthy during the fall and winter months.

When the flu circulates within our communities, so do other respiratory illnesses like COVID-19 and respiratory syncytial virus (RSV). The good news is that there are additional immunizations that can provide more complete protection during this respiratory season, including:

The COVID-19 vaccine: A yearly COVID-19 vaccine is recommended for almost everyone 6 months old and older.
RSV immunization: Immunization helps protect babies from RSV, which can cause serious respiratory symptoms. The monoclonal antibody treatment for RSV is recommended for babies under 8 months old during their first respiratory season.

Talk to your doctor about vaccines and treatments that can help keep you and your child healthy during this flu and respiratory season. You can also schedule vaccine-only appointments.

How to find a new primary care doctor

Posted on August 31, 2026 by admin_dlwa

There are many reasons people choose to switch doctors, including a move to a new city and changes in insurance coverage. And sometimes people are simply looking for a fresh perspective on managing their health and wellness.

The good news is that changing primary care doctors is usually a straightforward process. With a little planning, you can find a new doctor and get the care you need without disruptions. Below, we’ll discuss common reasons for switching primary care doctors and share practical tips to help make the change as easy as possible.

Reasons to change doctors

There are important reasons to have a primary care doctor. But just as important is having a doctor who makes you feel comfortable, heard and confident in the care you receive.

It’s always okay to change doctors, and you don’t need a particular reason to do so. But here are some common reasons to find a new primary care doctor:

Your current doctor is no longer a convenient option

One of the most common reasons people look for a new primary care doctor is because the doctor is no longer available or they’re no longer close enough to make routine appointments practical.

Changing doctors when you move is often a necessary step to make it easy to get preventive care, routine screenings and help for health concerns that come up. You may also need to find a new doctor if your current one relocates, retires or leaves the practice. While saying goodbye to a trusted doctor can be difficult, establishing care with a new primary care doctor can help ensure you continue to receive the care you need.

There are changes in insurance

Maybe you have new insurance because of a job change or your clinic changed the insurances they accept, which means you need to switch to a doctor within a new health system. When searching for a new primary care doctor, visit your plan’s website or call the number on the back of your insurance card to see which providers are covered by your plan. HealthPartners accepts most health insurance plans, including Blue Cross and Blue Shield of Minnesota, Cigna, HealthPartners, Medica and many others.

You’re looking for a different type of primary care doctor

There are different types of primary care doctors, and which one you need or prefer may change throughout your life. While all primary care doctors provide preventive care and are trained to treat a wide range of conditions, some doctors have specific areas of expertise.

Here are a few specific reasons you may switch to a different type of doctor, but there are other reasons too.

Becoming an adult – If your child’s main doctor is a pediatrician, they’ll need to switch to a family medicine or internal medicine doctor at some point since pediatricians typically only care for kids 0-18 years old.
A growing family – Parents may switch to a family medicine doctor so that everyone in the family can receive care from the same doctor.
A new diagnosis – Adults with chronic (ongoing) medical conditions, such as high cholesterol and type 2 diabetes, may wish to switch to an internal medicine doctor (or family medicine doctor) who has additional training in helping adults manage those conditions.

Your doctor isn’t a good match for another reason

Your relationship with your primary care doctor can be one of the most important in your life, so it’s important that you like them and feel confident in the care they’re providing. If not, it might be time for a change.

These are reasons why some doctors may be a better match for you than others:

Comfort – It’s important to feel comfortable talking openly with your doctor about your symptoms, concerns and health goals. If you don’t, it may be harder to get the care and support you need.
Communication style – Some people prefer a doctor who takes extra time to explain options, while others appreciate a more direct approach. Having a doctor that communicates in a way that works for you can help you feel more confident in your care.
Approach to care – Different doctors may recommend different treatment approaches, preventive care strategies or ways of managing chronic conditions. If it seems like your current doctor isn’t open to discussing different options with you, it could be time for a change.
Culture or language – When a doctor shares your culture or language, it can help make sure that your care and treatment plan are easy to understand and reflect your values.

You’re looking for expanded services or specialty care

Sometimes the decision to change doctors isn’t about the quality of care you’re receiving. Instead, you may be looking for a clinic or health system that offers more services, the specialty care you need or more convenient care options.

Coordinated care across specialties – Staying healthy takes a team, and depending on your health, that team may need to be larger at times. If you’re diagnosed with a health condition or need specialized care, it can be helpful to have doctors who work together and can easily coordinate your treatment.
Convenient testing services – It’s nice to have testing services close to home. It can be even better if the services you need are available at the same location as the doctor. For example, if there are laboratory services at the same location as your office visit, it can help prevent the need to schedule a separate lab appointment. Some locations may also offer same-day mammograms for women.
Virtual care options – What are your options when you need care, but don’t want to head into the clinic? Doctors who are part of larger health systems (like HealthPartners) may offer convenient virtual care options like video appointments and e-visits.

How to change your primary care doctor

Changing primary care doctors is pretty easy but it can take a bit of time. It’s good to start the process as soon as possible, especially if you have upcoming or ongoing care needs. And remember, you have a lot of resources to help as you make this change, including your doctor’s office, insurance plan, health system, friends and family. Here are the four things you need to do when switching doctors.

1. Search for a new primary care doctor and make an appointment

This is likely an obvious first step. But the question is how to choose a primary care doctor that’s right for you.

Start by thinking about the reasons you’re making a change and what you’re looking for in a new doctor. For many people the next step is getting recommendations from people they trust, such as friends, family or other doctors. You can also use a doctor finder tool on health care websites (like this one) to learn more about doctors that could be a fit for your needs. Your insurance plan’s member services can also provide guidance.

As you compare doctors, consider:

Whether they’re accepting new patients and are in your insurance network
Practical factors like location, office hours and virtual care options
Their experience, areas of expertise and approach to care

Once you find a new doctor that you think could work, go ahead and make the appointment.

2. When switching doctors, take steps to avoid gaps in care

When changing primary care doctors, it’s important that your health needs are covered during the transition. Here are some steps you can take.

Request any final prescription refills or referrals.
Schedule your upcoming annual physical exam with the new doctor right away since there can be longer wait times for these types of appointments.
Make a list of current medications, specialists and chronic conditions.
Keep copies of recent test results and immunization records.

3. Transfer medical records to new doctor

If you switch to a doctor in a different health system, you may need to have your medical records sent to your new provider. If you’re staying within the same health system, your new doctor can often access your records automatically.

To transfer records, contact your current doctor’s office and ask about their process. You may need to complete a medical records release form and provide information about your new provider.

A records transfer can take days or even weeks, so don’t wait until your first appointment to request it. Even if you request the transfer in advance, it’s still a good idea to bring a list of your medications, allergies and current treatments to your first appointment in case your records haven’t arrived yet.

Do you have to transfer medical records to a new doctor?

No, but sharing your medical records can help your new doctor better understand your health history and provide more seamless care. If you don’t transfer your complete record, consider providing key information such as your medications, immunizations, recent test results and current health conditions.

4. Close out care with your current doctor

There are specific things that you should do to ease the transition to a new doctor and be considerate of your current doctor and their other patients, including:

Ensure outstanding bills or administrative issues are resolved
Cancel future appointments you won’t attend
Submit any records-release authorization
Verify how to obtain records in the future if needed

Remember that switching doctors is normal and clinics handle these requests regularly. If you have questions, your doctor’s office should be able to answer them.

What to say when changing doctors

You don’t need to let your current doctor know that you’re making a change. Most patients simply establish care with a new doctor and ensure their health information is available to the new practice.

Of course, if you’d like to provide feedback, you’re welcome to do so. Most clinics and doctors are very interested in hearing about what they do well and what they could do better.

Find your next doctor at HealthPartners

Having a primary care doctor that you trust and see regularly makes it so much easier to stay on top of your health.

HealthPartners doctors are known for amazing care, earning recognition such as Top Doctors by Minnesota Monthly and Mpls.St.Paul Magazine.

With hundreds of primary care doctors at HealthPartners, you have a lot to choose from. And if you need additional care, we’ve got you covered there, too. We’re one of the largest multispecialty care groups in the region with experts in over 50 medical and surgical specialties.

No matter your care needs or preferences, we’re sure to have a doctor that’s perfect for you.

5 natural remedies for allergies to try this season

Posted on August 24, 2026 by admin_dlwa

If you have seasonal allergies, you might reach for an over-the-counter antihistamine when you start to sneeze. While medicines can help manage annoying symptoms, there are also natural remedies for allergies you can try. From nasal rinses to honey, here are five natural methods that can provide some allergy relief.

1. Nasal rinsing is an effective way to clear up a stuffy nose

A runny, stuffy or itchy nose are common symptoms of allergies. What’s worse, these symptoms can lead to a dry, irritated nose and make you feel even more uncomfortable. A saline nasal rinse can soothe irritation and reduce symptoms by flushing dust, pollen and other allergens from your nasal passages.

You can buy nasal rinse or saline solution from your local drugstore. But you can also find relief right in your own kitchen. To make homemade nasal rinse, you’ll need to mix:

2 cups (.5 liters) of warm distilled, filtered or bottled water (don’t use tap water as it may contain bacteria)
1 teaspoon (5 grams) of non-iodized salt (options include kosher salt, sea salt and plain table salt)
A pinch of baking soda

A nasal rinse can be a safe and effective way to relieve allergy symptoms. In rare cases, nasal rinses may cause minor nosebleeds or a stinging sensation in the nose the first time you try one. These are common reactions and they should clear up quickly. But if you experience any uncomfortable or unusual side effects, or if your symptoms get worse, stop using the nasal rinse and talk with your doctor.

2. Nasal sprays can reduce inflammation

There are many over-the-counter nasal sprays that contain medicated ingredients, including corticosteroids, antihistamines and decongestants. While these medications are safe and effective when used correctly, you can also use saline spray as a natural alternative.

Like nasal rinsing, nasal saline sprays contain a mix of water and salt that help flush out allergens and mucus. This can provide relief from allergy symptoms like a runny nose or sneezing.

It’s common to find over-the-counter nose sprays that contain xylitol, a natural sugar alcohol. But unlike saline sprays, xylitol sprays aren’t proven to help manage allergy symptoms. For best results, stick with saline spray.

3. Eye drops can help irritated and itchy eyes

Red, watery eyes are another common allergy symptom that can be as annoying as it is uncomfortable. Eye drops can effectively soothe irritation. Though you can use homemade saline solution for nose irrigation, only use store-bought sterile eye drops to help you avoid infection.

Look for preservative-free eye drops that don’t contain chemical additives, which may make irritation worse. Some preservative-free options include lubricating eye drops (also known as artificial tears) and sterile saline solution. They’ll help wash away the allergens causing the irritation, with the added benefit of hydrating the surface of the eye.

4. Honey can soothe an itchy, sore throat related to allergies

Honey doesn’t impact the way your immune system responds to allergens. But it can help an irritated throat caused by common allergy symptoms such as coughing, sneezing and post-nasal drip. Similar to a cough drop, honey can coat and protect throat tissue. It also contains antioxidants and enzymes that reduce inflammation, easing pain and swelling.

Swallowing a teaspoon or two of honey is a helpful way to alleviate the ache. You can also add it to herbal tea and warm water. Don’t use boiling water, as it can destroy some of the beneficial properties. Rather, let your drink cool before you stir in the honey.

Keep in mind that honey should never be given to an infant or child under 12 months old. Honey naturally contains a spore called Clostridium botulinum that mature immune systems can handle. But children under the age of one don’t have the stomach acidity and gut microbiome to fight off this bacteria, which can cause infant botulism.

5. Eating a well-balanced diet can support your overall health

While an apple a day can’t cure your seasonal allergies, eating a well-balanced diet is good for your overall health. Eating a well-balanced diet can give your immune system a big boost, helping you fight off illness and heal faster. It can help you maintain a healthy weight, and it can even help lower the chances of developing chronic conditions, such as heart disease and diabetes.

Many whole fruits and vegetables contain essential vitamins, fiber and antioxidants, which help reduce inflammation. Healthy fats like Omega-3 fatty acids can improve brain health. Lean proteins, like turkey, support muscle and tissue health. Whole grains, such as brown rice, keep you energized and aid in digestion.

Taking care of your whole-body health is much more than a well-balanced diet. Regular exercise lowers your risk of chronic diseases, strengthens your heart and improves your mood. And having good sleep hygiene increases your chance of getting better rest, which is crucial for good mental and physical health.

While taking care of your overall health can’t cure seasonal allergies, it may make your symptoms more manageable. Talk with your doctor about lifestyle changes that can help boost your well-being.

What about herbal remedies and essential oils for allergies? These are not recommended.

You may have heard that herbs and essential oils can treat allergy symptoms. However, there isn’t enough strong scientific evidence to support these claims. While some smaller studies have found that certain essential oils and herbs may offer some relief, the risks of using these remedies outweigh the benefits.

Herbal supplements can cause severe reactions and interfere with medications

If you’re sensitive to allergens, certain herbal supplements can cause immune system reactions that range from mild to severe. Herbal supplements can also interact with prescription medicines, which can make medications less effective and even cause dangerous side effects. Examples of this include:

Ginseng – It can alter blood pressure and interfere with blood pressure medications.
Gingko biloba – A natural blood thinner, it can interfere with prescription blood thinners.
St. John’s wort – This herb speeds up the breakdown of drugs like birth control, lowering their effectiveness.

Essential oils may make allergies worse

While essential oils should never be ingested, they can be used safely in other ways, including diffusing for aromatherapy. Many people don’t have a reaction when properly diffusing essential oils. But if you have seasonal allergies, using essential oils may trigger an allergic response or make symptoms worse.

Typically, herbal remedies and essential oils are sold as dietary supplements, so there’s no quality control and no clinical testing to determine their safety. There is also no strong scientific evidence that they work to fight allergy symptoms.

While essential oils and herbal supplements may seem “natural,” it’s best to stick to scientifically proven ways of treating your allergy symptoms.

When to talk with a doctor about your allergy symptoms

For many, natural remedies for allergies can help them feel more comfortable. For others, more help may be needed to get lasting relief. Talk with your primary care doctor to find the best treatment option for you. They’re able to treat many common types of allergies and prescribe medications that can relieve uncomfortable symptoms. And if you need more advanced care, they can connect you with an allergist, a specialist who diagnoses and treats allergies.

Summer Fitness Advice: Mark’s 6 Basic Principles

Posted on August 4, 2026 by admin_dlwa

No doubt, summer arrives with its own rhythm, its own demands, and its own kind of freedom. Summer is an invitation to revitalize, rejuvenate, and redefine your fitness routine. As the mercury soars, the conventional gym walls might feel more like a prison cell than ever before. So, how about we shake things up a bit?

Let’s break away from the conventional and immerse ourselves in a summer fitness experience like no other. Brace yourself for an exhilarating journey to the best shape of your life.

Here are my 6 basic principles for proper summer fitness.

You can certainly train in the gym during summer. I do a lot of my training in the gym, indoors, throughout all seasons. But gym training isn’t unique to summer. Plus, it’s the default option for most people. I’m trying to get you to try something you haven’t tried before, to train in a way you can’t always train.

Sure, if it’s 100 degrees out, you might want to do the gym. You might want to get some shade. But summer affords you the opportunity to train outside in most locales.

Train barefoot in your background or a park. If you have gym equipment, simply take it outside and do what you normally do in the garage, only on the grass or dirt.

Train in the forest. Climb trees, lift logs, throw boulders.

Train at the beach or at the lake or river. Bring a kettlebell out there and get to work.

The key to great summer fitness? Making it not just about the sweat and effort, but about the sheer joy of movement, the exhilaration of performance. If you make training fun, you actually look forward to it. You enjoy it in the moment, not just when it’s over.

Seeking healthy pleasure is a cornerstone of being human and thriving as a human. Pleasure is how our brain reward systems get us to do things that are good for us. Exercise is no different.

And just because it’s fun doesn’t mean you’re not going to be working hard or getting a great training effect from it. It means the workout is intrinsically valuable in the moment, and therefore more sustainable.

The picture of this begins in your backyard, under the bright summer sun. In your hands, a kettlebell, that deceivingly simple yet incredibly effective piece of equipment. You swing it, lift it, press it, transforming each movement into an opportunity to build muscle, endurance, and strength. Each swing is met with a cool breeze, each lift underlined by the sun’s rays bestowing upon you a golden glow and a healthy dose of vitamin D.

Transition your training ground from your yard to the vast, blue expanse of a lake or an ocean. Envision yourself gracefully cruising on a stand-up paddle board, or perhaps navigating the waves in a kayak. It’s not just a workout; it’s an intimate connection with water, an element that has been entwined with our existence since evolutionary times. Comfort in water is a fitness staple, and summer is the ideal time to master it.

On dry land, there’s an entirely different adventure waiting for you. Picture yourself biking on winding trails or rollerblading down the coastline. Consider these not just as fitness tools, but as vessels of exploration. The goal isn’t merely to burn calories but to soak in the surroundings, to integrate with the elements, to experience the freedom that summer brings.

These tools— the humble kettlebell, your watercraft, and your chosen mode of land exploration— they are your partners in fitness, enabling you to tap into the unexplored power of outdoor training. What makes them special is that they aren’t just exercising equipment; they are a part of your summer fitness story, enhancing the quality of your workout and your overall experience.

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Instead of just using the rower at the gym, go kayaking down the river, through some sea caves, or across the lake (for time, if you wish to increase the intensity). Or, as I do, paddle down Miami canals, often meeting dolphins and manatees along the way.

Instead of only walking on the treadmill, do a backpacking trek for a day or two. Carry your belongings up and down mountains, over boulders, through meadows and across rivers. You’ll log far more steps than you ever would on the treadmill while getting an incredible sensory experience out of it.

The gym is great. I use it myself all the time, no matter the season. But the point is to take your conventional gym training and use it to conquer the world and go on adventures.

I’m not going to tell you what specific exercises to do. Deadlifts, squats, pull-ups, push-ups, presses, rows, swings, muscle ups, dips, lunges, step ups, hip thrusts… they’re all fantastic options. You know what you like to do. I am going to tell you to try being a bit more intuitive and “touchy feely” when you train. That’s what summer is: a season for intuition and feeling and spontaneity. Foster that summer spirit with your rep schemes.

Here’s what I mean.

Say you’re doing push-ups, kettlebell swings, pull-ups, and squats. Or dips, trap bar deadlifts, rows, and lunges. A push, a pull, a row, and a knee flexion.
Instead of hitting a set amount of reps, do the first exercise (push-ups) until you go just shy of failure. 2-3 reps left in the tank.

Move on to the next one (kettlebell swings) and do the same. Feel that deep burn but keep a few reps in the tank. When you’re ready, return to the first exercise and do the same. Then do the same for the next one.

When you’ve hit 3-4 sets of these, move on to the next two exercises and repeat the process.

You’re learning how to feel when you’ve approached your limit. You’re getting the training effect for your muscles but you’re also training your intuition. That’s summer.

Summer, for all its joys, brings with it an intense heat. But instead of letting it bog you down, let it fuel you. Embrace the warmth, revel in the sweat. Get filthy, dirty, dusty, muddy. Summer is your chance to build heat tolerance and improve your overall fitness level.

It’s also the time to use water to your advantage. Whether it’s plunging through the waves at the beach, diving into a crystal clear alpine lake, swimming with (or against) the current in a river, or even doing laps and underwater pool workouts, the water is an entirely new playground for your fitness exploits.

When the sun climbs the sky, don’t hide indoors. Go outside and train in the oldest, biggest gym in the world. Soak up as much sunlight as you can, safely—don’t get burned, of course. It isn’t just a pathway to a glowing tan, nor is it only a source of vitamin D, which is a crucial prohormone involved in muscle protein synthesis, bone density accrual, and hormonal health. It also increases nitric oxide production, which can improve the transmission of oxygen and important nutrients to your muscles and other tissues as well as enhance the “pump” you get when you lift weights.Furthermore, training in hot weather can add an additional stressor—the heat—that can enhance the training effect. However it is a stressor and you may need more recovery from an outdoor sun drenched workout, but you can also derive greater benefits.

Just make sure that you stay hydrated. Add high quality salt to your water or make an electrolyte mix. I like to add a packet of LMNT to water plus collagen and creatine, then sip that before and during my workout. Hydration will improve not just your workouts but also your skin’s resistance to UV light.

In essence, summer fitness is about embracing the inherent power of the season—the heat, sunlight, sand, water, and the calming energy of nature.

Summer fitness is an exploration, an adventure. The sun-soaked season invites you to push beyond the typical, to break free from monotony and create a summer fitness routine that reflects the unique opportunities of the season. The world is your gym. Now go out there, embrace the heat, the sun, the water, and make your summer fitness journey an unforgettable one.

How do you approach fitness in summer? What are your basic summer fitness principles?

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* This blog reflects my personal views and opinions and isn’t intended as medical advice, but I hope it will be informative and inspiring as you pursue a healthy, fulfilling life.