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After working out a bit too hard on my Simply Fit Board, I discovered that delayed onset muscle soreness can be relieved with the best foam roller for muscle massage, the PowerPro 2 in 1 foam roller. In my opinion, this one is the best. (Although there are some other great ones on the market too!)[easyazon_infoblock align=”right” cart=”n” identifier=”B01LYVHLXR” locale=”US” tag=”mcurle08-20″]

PowerPro 2 in 1 Foam Rolller Review

Name: PowerPro Foam Roller

Website: amazon.com

Price: $21.97 + Free Shipping with Amazon Prime

Owners:G2 Sportswear

Overall Rank: 95 out of 100

 

PowerPro 2 in 1 Foam Roller, Product Overview

These are two separate foam rollers that can be stored together. They are ideal for those who are just getting started with foam rolling and need something gentler to get them hooked on it. The outer, more rigid foam roller is great for when you are more comfortable with foam rolling. It has striations similar to human fingers. This makes the massage more concentrated. By having the option to use a softer and a harder foam roller, this set makes sure your needs are met.

The 2-in-1 foam roller with patented technology relieves chronic back conditions, It is instant pain relieving therapy that is useful for deep tissue massage. The rollers soothe and rejuvenate tight, damaged and aching muscles. The smooth roller massage is great for injury rehab. It also can relieve migraines.

The foam roller treats the pain and inflammation that is associated with shin splints. It allows for fast muscle recover as well as regular use. Foam rolling prevents reoccurence. The foam roller removes lactic acid and increases oxygenated blood flow through the muscles, which allows you to exercise stronger, faster and longer so you can improve your personal best times in your chosen sport.

The 2-in-1 foam roller can be used to improve balance and posture. You can stand taller and look slimmer with perfect posture. Exercising with a foam roller reshapes and elongates your muscles, for a longer, leaner, younger look. The two bonus e-books can help you to achieve a fit, healthy and balanced lifestyle.

Foam rolling can help people reduce cellulite and fluid retention. It breaks up the fat fibers, resulting in smooth, toned and rejuvenated skin. You will sleep better as you continue to use foam rollers. The exercises relax the muscles and the mind, relieves stress and gives you a better, more peaceful sleep.

The PowerPro foam rollers are easy to use, lightweight and portable. They also come with a carrying case.

 

 

 

The Good & the Bad[easyazon_image align=”right” cart=”n” height=”500″ identifier=”B01B8DRZIM” locale=”US” src=”https://images-na.ssl-images-amazon.com/images/I/51Ltq39MGLL.jpg” tag=”mcurle08-20″ width=”500″]

The Good:

PRO #1: The PowerPro 2 in 1 roller comes with two rollers, a softer one for more gentle foam rolling and a harder one to work out those knots in your muscles.

PRO #2: It comes at a great price. The PowerPro 2 in 1 foam roller is competitively priced.

PRO #3: The quality of the foam rollers is outstanding. They are well-designed for travel and taking them with you to the gym.

The Bad:

CON #1: The larger foam roller doesn’t roll smoothly on the ground because the foam spikes slow it down.

CON #2: After consistent use over a few months, a few users cracked their foam rollers.
 

Who is PowerPro 2 in 1 Foam Roller for?

This is great for self-massage on your sore muscles. The PowerPro foam roller can be used by athletic teens and adults. The PowerPro 2 in 1 foam roller can also safely be used with children if you teach them the correct method to use it.

The PowerPro foam roller will work for athletes of all types, sports enthusiasts, and individuals wishing to maintain a healthy lifestyle. It will get those tight, sore muscles and increase the blood flow to them. It is especially good at relieving chronic back and hip pain, releasing lactic acid after a workout and detoxifying the body with each use.

 

 

PowerPro 2 in 1 Tools & Training

There is a seventeen page fully illustrated foam rolling user guide that comes with the PowerPro 2-in-1 foam rollers. It fully explains the theory behind foam rolling and takes you through the core exercises. It also provides you with the knowledge that you will need to be able to customize your exercises to your specific needs.

[easyazon_image align=”right” cart=”n” height=”500″ identifier=”B01B8DRZIM” locale=”US” src=”https://images-na.ssl-images-amazon.com/images/I/51OMjd2m8JL.jpg” tag=”mcurle08-20″ width=”500″]

 

 

THE SOFT INNER ROLLER

• Ideal for Beginners that may need to gently ease into foam rolling.
• Perfect for Neck Massage or massaging extra sensitive areas.
• Great for Injury Rehab.
• Anti-Slip feature for confidence and precision during each workout.

 

HIGH DENSITY OUTER ROLLER

• Strong, rigid inner core – almost indestructible!
• Specially designed to withstand constant & repeated use, without losing its shape or breaking down

The unique new molding design does the following:

1. Gives targeted, deep tissue massage
2. Releases painful, sore trigger points
3. Soothes tight and sore muscles
4. Perfect for experienced and regular user of foam rollers.

 

 

PowerPro 2 in 1 Foam Roller Support
G2Sportswear is the owner of the PowerPro foam rollers. They are fully dedicated to 100% customer and product satisfaction. The 2-in-1 foam rollers are covered by the G2 Sportswear Guarantee. They will replace them at any time if you are unhappy with them. Simply register your purchase on their website. http://www.g2sportswear.com/register/

 

PowerPro 2-in-1 Foam Roller Price

The cost of the PowerPro 2-in-1 foam roller is comparable to other foam rollers on the market. The great thing about this foam roller is that it comes with a replacement guarantee. If you are unsatisfied with your purchase, simply register the product on their website and notify them that you would like a replacement.

My Final Opinion of PowerPro 2 in 1 Foam Roller

This is a quality product. After I overdid my workout, I learned how to use a foam roller to relieve my muscle soreness. It works! When I first started doing the exercises, the roller seemed a bit hard, but after getting a few repetitions done, my muscles started to feel better. It did increase the circulation to my muscles and relieve some of the built up lactic acid.

I found these foam rollers very helpful in doing muscle massage on my overworked muscles!

PowerPro 2 in 1 Foam Roller at a Glance…

Name: PowerPro 2 in 1 Foam Roller

Website: Amazon.com

Owners: G2 Sportswear
Price: $21.97

Overall Scam Rank: 95 out of 100

VERDICT: LEGIT! This is a great product that I highly recommend to anyone interested in doing some self-massage on their overworked muscles!

Today, I’m creating this blog post because I’ve got a slight case of delayed onset muscle soreness, or DOMS. I excitedly worked out with my Simply Fit Board a bit too long. It was somewhat addicting and now my muscles are talking to me! So, naturally, I decided researching delayed onset muscle soreness relief was in order!

DOMS has happened to most athletes at some point in their training. It typically occurs when you increase your workout intensity or time too quickly. After twenty-four hours, your muscles may be so sore that simply putting on your clothes or going down the stairs will trigger grimacing accompanied by soreness and stiffness.

While many people have contended with DOMS, it is still somewhat of a mystery to the medical profession. The cause is considered to be excessive eccentric contraction which causes muscle damage, inflammation, and stress which triggers pain receptors. Eccentric muscle action refers to the movements that have you releasing a load. This occurs when you are lowering a portion of a bench press, or the release portion of a row. It is the action of starting and stopping a lot, or even running downhill.

Delayed onset muscle soreness is not as damaging as it may sound. It doesn’t even mean that you totally overdid the workout. However, it is a sign that your body is on the move to improvements in strength. You overloaded the muscles, which is an important factor for your body to adapt upwards towards getting fitter and stronger. DOMS happens between workouts when your body launches into repair efforts. It increase blood flow to the affected muscles so all the necessary materials are available. While those tears are being repaired and the muscle fibers are being rebuilt, the muscle is sore and slightly inflamed. Even though it is a step towards increasing strength, it doesn’t feel great when it happens.

Some symptoms of DOMS include the following:

• swelling of the affected limbs,
• temporary reduction in a joint’s range of motion,
• tenderness to the touch, or
• temporary reduction in the strength of the affected muscles
• soreness

 

Step 1 – Take a Break

You shouldn’t go hard the next day. You may even want to give your body two days to recover. This is mostly because you physically can’t. The damage that you incurred will inhibit your performance until it has healed. However, if you’re not completely debilitated, some gentle exercise and stretching can help to get the blood pumping to the affected muscles, which will bring oxygen and nutrients and flush out any build up of post-exercise waste products.

One strategy for the next day exercise is to simply take it easy. Go for a walk, but don’t run. Lift lighter weights with fewer reps and sets. Cross-training is an option as well. Train the other muscles that aren’t sore. It can take up to a full week to recover.

Step 2 – Hydrate

Drink water. There is some research that demonstrates a correlation between hydration and increased muscle soreness and DOMS. It is theorized that if dehydration increases soreness, then increased levels of hydration can minimize it.

The main idea is that water aids in flushing out waste products. As muscles break down, they release waste products and toxins that need to be filtered out of the body, such as hydrogen ions and an enzyme known as creatine kinase.These waste products are associated with increased soreness in the body.

While your kidneys and liver are ultimately responsible for filtering out toxins, staying hydrated aids this process along. Staying hydrated is always a good idea anyway.

 

Step 3 – Get Your Nutrients

Anti-oxidants are a key in relieving inflammation. The antioxidants found in pomegranates, cherries, blueberries and caffeine have been known to reduce inflammation and decrease recovery time. While it is unclear how much is needed, consuming an antioxidant rich juice or a cup of coffee prior to a workout may help.
Electrolyte levels can be important in reducing inflammation as well. Keep up your usual consumption of potassium, magnesium, calcium and sodium-containing foods.

Omega 3 fatty acids offer tons of benefits. One of them is as an anti-inflammatory. This can help with DOMS because some of the discomfort associated with DOMS is simply inflammation.
Studies have demonstrated that fish oil supplements can help to reduce certain markers of inflammation in the human body.

Scientific research backs this up. In a 2009 study published in the Clinical Journal of Sports Medicine, 27 untrained men went through a leg workout. Prior to the workouts range of motion, perceived pain and muscle circumference were all measured to set a baseline. Volunteers were then given 1.8 grams of Omega 3s, a placebo or nothing.

The measurements were repeated after 24 and 48 hours. The omega-3 group experienced a reduction in swelling 24 hours after the workout. They also experienced improvements in range of motion and pain 48 hours later.

 

 

Step 4 – Massage

Researchers studied the effect of gentle massage on DOMS and discovered that athletic massage that is administered 2 hours after eccentric exercise will disrupt an initial crucial event in acute inflammation, the accumulation of neutrophils. This results in a diminished inflammatory response and a concomitant reduction in delayed onset muscle soreness (DOMS) and serum creatine kinase.

Massage will also increase blood flow to the muscles and encourage oxygenation. You may enjoy some light foam rolling on the affected area.

Foam Rolling – Self-Massage

Foam rolling is a form of self-massage. You simply roll a foam cylinder over your muscles. This helps to work out the knots formed in muscle tissue when they are under tension. It also aids in flushing waste from your muscles more efficiently. This helps your muscles enjoy a more thorough recovery.

A study in the Journal of Athletic Training backs up this theory. It asked male volunteers to go through a squat workout and perform a variety of performance tests. The subjects performed a foam rolling routine immediately, 24 hours later and 48 hours after the workout.

It was discovered that not only did foam rolling reduce the muscle soreness, it also improved the subjects’ performance in jumping and sprinting.

It is wise to be cautious with this technique. While the massage can decrease the pain, be aware that inflammation is a necessary part of healing. Disrupting inflammation prematurely may delay full recovery.

 

 

Step 5 – Try Non-steroidal Anti-inflammatories.

I rarely recommend pills, so I left this recommendation until the end. You may find temporary relief from DOMS by using anti-inflammatory over the counter medications, such as ibuprofen. Don’t overdo the doses. Pay attention to how you feel when the medications wear off. Be careful not to exercise too much while taking anti-inflammatories. Masking the pain can lead to worse injuries. The symptom of pain is a signal to our bodies to slow down. NSAIDs can also delay muscle healing by disrupting the inflammatory process, so use them with caution.

If the pain is not improving with anti-inflammatories and has lasted for over a week, you may want to call a doctor. Most muscle soreness after intense workouts tends to subside within a week. Another indication that you’ve injured your body is that the pain is localized to one side of the body or a certain area. If your workout was symmetrical, but the pain you are feeling is only occurring on the right side, you may have injured one of your muscles on the right side.

 

 

 

 

It is difficult to know which coconut oil to purchase. One of the best budget friendly coconut oil’s is Island Fresh Superior Organic Virgin Coconut Oil. I was a bit hesitant about purchasing this coconut oil at first because it was coming in a whopping 54 ounces, but I knew that I would use that much coconut oil. I was following a ketogenic diet and had been instructed by my physician to take six tablespoons per day. I have since backed off that much coconut oil, but I have found many other topical uses for coconut oil!

Island Fresh Superior Organic Virgin Coconut Oil Review

Name:Island Fresh Superior Organic Virgin Coconut Oil, 54 Ounce

Website: Available at Amazon.com

Price: $17.10 ($0.32 / Ounce)

Owners: Island Fresh

Overall Rank: 90 out of 100

Island Fresh Superior Organic Virgin Coconut Oil, Product Overview

Island Fresh Organic Coconut oil is one of nature’s best gifts to our health. It can be used in cooking, for home remedies, and the skin can benefit from coconut oil.

Island Fresh Organic Coconut oil is cold pressed and never heated. They use a traditional method of oil extraction that preserves the features of coconut oil, which includes its tropical taste and aroma. Island Fresh Coconut oil is certified organic and non-GMO.

 

This coconut oil can be used for metabolism support. Coconut oil is a quick source of energy and helps to support weight management and the metabolism. Many people on the ketogenic diet use coconut oil for weight loss. It also may be used as a daily supplement to increase mental focus and as an athletic endurance enhancer.

Coconut oil can also be applied to the ends and roots of hair for a conditioning hair treatment. This can be done weekly for radiant looking hair.

Coconut oil is great to use on the skin. It can act as a natural sunscreen, face cream and overnight treatment for everyday skin care.

Coconut oil is a great addition to smoothies, stews and soups. It adds a delightful tasty and exotic element to recipes. This is great for Thai cooking.

 

 

The Good & the Bad
The Good:

PRO #1: I loved this coconut oil. It is a quality coconut oil at a great price. Amazon even has a subscribe and save feature, so that you can save a little more money and have it shipped to you regularly. This is a great feature for people who know how much they consume and when they will need another bottle. You won’t ever run out with the subscribe and save feature.

PRO #2: This has a smooth and creamy texture just like other more expensive brands.

PRO #3: This has a light coconut flavor. You can cook with it and not have a terribly overpowering coconut flavor left on your food.

The Bad:

CON #1: Some users reported that this coconut oil has a strong scent.

CON #2: Some users felt that the flavor wasn’t as strong. However, I don’t care for a strong coconut flavor. I tend to like a more mild coconut flavor.

 

 

 

Who is Island Fresh Coconut Oil for?

Island Fresh coconut oil can safely be used on children and adults. It is gentle and non-toxic.

Uses For Island Fresh Coconut Oil

Weight Management: Great as a daily supplement. You may want to divide the dose into three times per day.

Oil Pulling: To use this for oil pulling, measure out one tablespoon and swish it in your mouth on an empty stomach. This should be done in the morning or before bed.

Topical Use: Medium Chain Triglycerides, MCT, leave your skin looking more radiant than ever due to the lauric acid content. Apply coconut oil to the skin daily to relieve skin irritations and dryness.

Hair Mask: Improve thin and brittle looking hair with coconut oil. Apply a small amount of coconut oil between the palm of your hands to allow it to melt. Place it on the ends of your hair. Let is settle overnight as a conditioning hair treatment.

 

 

Island Fresh Coconut Oil Support

Contact us at info@island-fresh.com for customer concerns and inquiries!

 

 

Island Fresh Superior Organic Coconut Oil Price

This is one of the least expensive coconut oils that you can find on the market. It comes in a bulk type of container at 54 ounces, but the product is still great. A one time purchase is $18.00, or $.33 per ounce. However, if you opt for the subscribe and save feature, you can get the product slightly cheaper at $17.10, or $.32 per ounce.

 

 

My Final Opinion of Island Fresh Organic Coconut Oil

I love this coconut oil. It has a great flavor to it, it is inexpensive, organic and works well on skin conditions. This oil works well for cooking. It is shelf stable and can be combined with essential oils, such as tea tree oil for skin home remedies.[easyazon_image align=”right” cart=”n” height=”500″ identifier=”B00Y8HZS1W” locale=”US” src=”https://images-na.ssl-images-amazon.com/images/I/51N5W3HgjgL.jpg” tag=”mcurle08-20″ width=”352″]

Coconut oil has great anti-bacterial properties. It works well at fighting cold sores. I have used this coconut oil to heal cold sores faster.

Overall, I love it and highly recommend it!

 

Island Fresh Coconut Oil at a Glance…

Name: Island Fresh Superior Organic Virgin Coconut Oil, 54 Ounce

Website: island-fresh.com

Owners: Island Fresh

Price: $17.10 ($0.32 / Ounce)

Overall Rank: 90 out of 100

VERDICT: LEGIT! This is a good product at a great price! I recommend it to anyone who is thinking about purchasing and consuming coconut oil. It is a quality oil.

Healing Solutions Tea Tree Oil Review[easyazon_infoblock align=”right” cart=”n” identifier=”B00QJCFWSI” locale=”US” tag=”mcurle08-20″]

Name:Healing Solutions Tea Tree 100% Pure Best Therapeutic Grade Essential Oil, 30 ml

Website: Available at Amazon.com

Price: $6.99

Owners: Healing Solutions

Overall Rank: 90 out of 100

Healing Solution’s Tea Tree Oil Product Overview

This is 100% pure therapeutic grade tea tree essential oil. It comes in a 10 ml amber glass essential oil bottle with a European dropper cap included. The botanical name for this oil is melaleuca alternifolia.

The tea tree essential oil can be described as having a warm and spicy aroma with camphoraceous notes.

The Healing Solutions Essential Oils brand sets itself apart with superior cultivation of its ingredients. They are combined with superior distillation and bottling care process. Healing Solutions’ distillation facility is GMP, ISO 9001 and Kosher certified. It is also FDA Registered. The Healing Solutions brand offers over 170 essential oils for healing and pairing with other oils.

Healing Solutions guarantees that their oils are aromatically superior and more effective than other brands on the market. If you don’t love them, they will give you a refund.

The Aromatherapy Associations (Alliance of International Aromatherapists, International Aromatherapy and Aromatic Medicine Association, Aromatherapy Trade Council, and others) state that essential oils should not be taken internally. Essential oils are for external use (regardless of purity or organic origin) unless under the guidance of a health care practitioner who is trained.
[easyazon_image align=”right” cart=”n” height=”73″ identifier=”B00QJCFWSI” locale=”US” src=”https://images-na.ssl-images-amazon.com/images/I/41dda3-dd%2BL._SL160_.jpg” tag=”mcurle08-20″ width=”160″]

 

The Good & the Bad
The Good:

PRO #1: It is a good quality tea tree oil and it works on skin conditions.

PRO #2: This tea tree oil is effective at treating acne.

PRO #3: It is also effective at treating toenail fungus and athlete’s foot. Multiple users reported successfully eliminating their foot fungus by using this product.

PRO #4: This is an inexpensive essential oil. Some customers claimed that it was cheap. However, it is budget friendly and many users found results despite the lower quality than other brands.

The Bad:

CON #1: I’m personally not a huge fan of the smell. It isn’t extremely offensive, just has a woody scent that I don’t like much. This is not unique to the brand, I just don’t care for the smell of tea tree oil.

CON #2: When used improperly (without a carrier oil), can cause some irritation to the skin.

 

Who is Healing Solutions Tea Tree Oil for?[easyazon_image align=”right” cart=”n” height=”500″ identifier=”B00QJCFWSI” locale=”US” src=”https://images-na.ssl-images-amazon.com/images/I/412dHXFp-gL.jpg” tag=”mcurle08-20″ width=”190″]

This is a great essential oil for people who are interested in healing some skin inflammation. People who have toenail fungus, acne, inflammation of the skin.

There is some evidence that it may be effective for dandruff, dental plaque, gingivitis, hemorrhoids, cold sores, congestion and coughs.

I have personally found tea tree oil effective in clearing up my angular cheilitis with a tiny bit of coconut oil.

 

Healing Solutions Support
Healing Solutions has their own website at healingsolutions.com. You can contact them at 1 (800) 819-4098. You can send your mail to them through the following address:

Healing Solutions

4703 W. Brill St. Suite 101

Phoenix, AZ 85043

Drop them a line for any questions, comments or concerns about the product at:

support@healingsolutions.com

 

Healing Solutions Tea Tree Oil Price

The cost of this essential oil is $6.99 for 10 ml. This is definitely not the highest quality essential oil on the market, but it is budget friendly and effective at clearing up fungus, reducing skin inflammation and using in diffusers or cleaning. I think that this essential oil is reasonably priced.

There is a money-back guarantee if you are not completely satisfied with Healing Solutions’ tea tree oil.

 

My Final Opinion of Healing Solutions’ Tea Tree Oil

I ordered this product to clear up some skin conditions. I discovered that it will help to heal angular cheilitis quickly. It does burn a bit used alone, but when you combine it with coconut oil, it tends to soothe the skin. At $6.99 per bottle with a money-back guarantee, this is almost a no-brainer. You will either love this product for healing skin irritations, or you will get your money back!

I highly recommend this tea tree oil for your next skin break out or when you are trying to cure your athlete’s foot. This is a great way to start your essential oil journey. It can be very intimidating to try the different network marketing brands. They are often more expensive than the Healing Solutions brand.

 

Healing Solutions’ Tea Tree Oil at a Glance…

Name: Healing Solutions Tea Tree 100% Pure Best Therapeutic Grade Essential Oil, 30 ml

Website: Healingsolutions.com

Owners: Healing Solutions

Price: $6.99

Overall Scam Rank: 90 out of 100

VERDICT: LEGIT! Loved this product!

If you don’t have room for a gym, resistance bands can a great substitute for a set of weights. Resistance bands are multi-functional and can be used for a variety of different exercises. You can get a full body exercise by getting creative. Resistance band workouts are ideal for women on the go!

Resistance bands are light-weight, inexpensive and easy to store when you aren’t using them. They are portable and can be taken with you when you go out for an impromptu workout on go. You can easily purchase athletic resistance bands online.

Resistance Band Exercises for Arms

Are you interested in toning up those arms and getting rid of the bat wings?

Start in a forward lunge. Your right leg should be in front and place the middle of the band underneath the right foot. Grab one of the loops with your right hand. Rest your elbow on the inside of your knee. This will target those biceps a bit more. With your palm facing away from the knee, curl the band up towards your shoulder, focus on squeezing your biceps at the top.

Slowly lower the hand back down and repeat for 8-10 repetitions before switching sides.

 

Standing Biceps Curl Stand with feet shoulder-width apart with your feet placed over the middle of the band. Grab a band in each hand, starting with your arms down at your sides. With palms facing in front of you, pull your arms toward your shoulders by bending at the elbow until you get a good bicep contraction. Slowly lower back down and go for a total of 12 to15 curls.

 

Triceps Kickback To start the triceps kickback, stand in a forward lunge with your right foot in front positioned over the band. As you hold each end of the band, position your arms at your sides with the palms facing behind you. Holding each end of the band, position your arms at your sides with palms facing behind you. Keeping your elbows tucked by your sides, start with bent elbows. Extend your elbows until your forearms are extended fully and parallel to the floor. Slowly, lower your arms until your arms are back in the starting position. Repeat for 8-10 repetitions.

 

Overhead Triceps Extension Sit on a chair or bench, placing the center of a tube band beneath your glutes. Grab a handle in each hand, and stretch your arms up, bending your elbows so that your hands are positioned behind your neck. With palms toward the ceiling, press your arms straight up until they fully extend. Lower back down and repeat for 10 to 12 reps before switching sides.
Lat Pull Down – 20 repetitions

To start this exercise, loop a lighter band around the middle of your hands and make two fists. With your arms extended over head, keep your hands in line with your shoulders. Keep your left arm still and pull your right arm down to your right side with your right elbow bending to a ninety degree angle and coming in line with your right shoulder. Slowly raise the arm back to starting position. This is one repetition. Do twenty repetitions. Repeat on the left side.

Resistance Band Exercises for Legs

 

Ankle Jumping Jacks — 20 repetitions

With the band around your ankles, stand in a quarter-squat position. (This is a shallow squat.) Have your feet about hip-width apart and your hands at your chest. Spread your feet out and quickly bring them back in. Do twenty repetitions. Try not to allow your body to pop up too high and land with your weight mostly on your heels.

 

Lateral Band Walks — 20 repetitions

Start with the band placed around your ankles. In a quarter squat ( a shallow squat). Start with your feet hip-width apart and your hands at your chest. Next, take a step to the right with your right foot so that your feet are shoulder width apart. Brig your left foot in so that your feet are hip-width apart again.

Take three steps to the right and then three steps back to the left for one repetition. Do twenty repetitions of the lateral band walks.

 

Standing Glute Kickbacks – 20 repetitions
Start with the band placed around your ankles in a standing position. With your hands at your chest or on your hips, shift your weight onto your left leg. Place your right toes on the ground about an inch diagonally behind your left heel to create tension in the band.

Squeeze your abs and tuck your pelvis under as you kick your leg backwards about six inches. Keep your knee straight and leg extended.

Return your foot to the ground slowly keeping tension in the band. This counts as one repetition. Do twenty repetitions. Switch sides and repeat the exercise on the other leg.

 

Clamshells – 20 repetitions

Start by lying on your side. Place the band above your knees. You can rest your head on your bottom hand. Bend your knees to a 90 degree angle. Elevate your feet to hip height as you keep your knees touching the floor. Keep your feet together as you lift the top knee up towards the ceiling. Slowly lower the top knee down to hover right about the bottom knee. This is one repetition.

Do twenty repetitions and then switch sides. This exercise can be modified if it is too difficult to open up your knees with your feet in the air, then leave them on the ground while you do the movement.

 

Mini Band Side Lunges

Loop the band around your calves. Start with your legs hip-width apart. Step out to the side with your right leg. Keeping your left leg straight, bend your right leg to about a ninety degree angle and lower your body. Do 20 repetitions and then switch sides and complete the exercise lunging towards the other side.

 

 

 

 

 

 

Resistance Band Exercises for Abs

1. Crunches – Start out on your back with your feet on the floor. With the resistance band looped around your knees, tap your toes on the floor and lift your lower body up, by bringing your knees towards your chest. Keep your legs about shoulder or hip-width apart to keep the tension in your resistance band.

 

2. Crunch Tap – Start lying on your back with your hands behind your head. Your legs are extended with one on top of the other. The resistance band is around your knees. Lift the top leg up forty-five degrees. Lift the bottom leg up to the top, tap it and lower the bottom leg down. Lower the top leg down.

 

3. Crossies – Starting out on your back, with the resistance band around your knees, you are going to criss-cross your legs as you lift them up. Once your hips are at a ninety degree angle, lower your legs while you are crossing them. Aim to do about ten of these. If you are a beginner, you can start with five of these.

 

Resistance Band Exercise for the Back

There are even exercises that you can do for your back with the resistance band. Keeping your back strong ensures that you have good posture and prevents injuries. These are some great back exercises to get you started!

Seated Resistance Band Row
This exercise is done with a resistance band that has handles. Loop the resistance band around your feet. With the legs with a slight bend in the knee, lean back slightly, bring your elbows close to the body. Flex your elbows to about a ninety degree angle pulling the elbows behind your body. Slowly let your arms extend to the starting position.

Do twenty repetitions.

 

 

Conclusion

It is possible to get a full body workout with only a resistance band for equipment. This is a great tool to use for people who are living in apartments, those who are short on space, or people who travel frequently and don’t always have access to their gym.

 

 

 

 

Fit Simplify Resistance Loop Exercise Bands with Instruction Guide Review[easyazon_infoblock align=”right” cart=”n” identifier=”B01AVDVHTI” locale=”US” tag=”mcurle08-20″]

Name: Fit Simplify Resistance Loop Exercise Bands with Instruction Guide, Carry Bag, EBook and Online Workout Videos, Set of 5
Website: Amazon.com

Price: $10.95

Owners: Fit Simplify

Overall Rank: 95 out of 100

Fit Simplify Resistance Loop Exercise Bands, Product Overview

These are high end exercise bands. They are 12″ by 2″. These heavy-duty resistance loop bands are made out of 100% natural latex. They are free of non-natural thermoplastic elastomer (TPE).

The resistance bands come in five varying resistance levels. This makes them ideal for beginners and advanced athletes. The extra light and light bands are great for beginners. The medium, heavy and extra heavy exercise bands are targeted for more intermediate and advanced strength training.

These athletic resistance bands are great with any workout. They can be integrated seamlessly with popular workout programs, which include Pilates, Yoga and others. They can also be integrated into your stretching, strength training and power weight programs.

The exercise resistance bands comes with a carry bag. This makes it easy to take along with you while you are away from home.

The exercise resistance bands have multiple uses. These bands are often used for sports and fitness. Physical therapists used these bands to help rehabilitate patients. These stretch bands work for people suffering from knee, leg, and back injuries.

Fit Simplify’s resistance bands have superior quality. They are thoroughly tested before they are shipped. This ensures that your bands are easy on the skin and free from defects. This will provide you with a worry free workout experience.

Fit Simplify’s exercise resistance bands come with a great instruction guide. The instruction guide and 41 page e-books includes dozens of illustrated exercises and demonstrates how to use the resistance bands for the legs, arms, back, shoulders, ankles, hips and stomach. You also receive bonus access to an online workout guide.

You don’t have to worry about your satisfaction. There is a lifetime guarantee. Simply Fit stands by the quality of their exercise bands. If they don’t work for you, send them back for a full refund.

 

The Good & the Bad

The Good:

PRO #1: These are very portable. They are great for exercises when you are traveling. They are also great when you want to boost the intensity level of a simple walk. Some reviewers wear them every day, even when not working out for added benefit.

PRO #2: They are very affordable. At only $10.95, these can easily fit into any workout budget. It is less than the cost of a membership at a gym. These can be used at home for a powerful workout or when you are traveling.

PRO #3: The athletic resistance bands come in a neat little carry bag with 5 different strength tier-based bands. Each resistance band has a different weight estimate. They are as follows: Extra Light: 2-4 lbs, Light: 6-8 lbs, Medium: 10-12 lbs, Heavy: 15-20 lbs, Extra Heavy: 25-30 lbs

The Bad:

CON #1: They are made of latex and do have a latex smell that bothers some people.

CON #2: They will roll and have the potential to stick to your skin.

 

 

Who Are the Simply Fit athletic Resistance Bands For?[easyazon_image align=”right” cart=”n” height=”500″ identifier=”B01AVDVHTI” locale=”US” src=”https://images-na.ssl-images-amazon.com/images/I/31vPlDM4h%2BL.jpg” tag=”mcurle08-20″ width=”333″]

Resistance bands are for individuals who don’t want to purchase weight sets and machines in order to workout. It is ideal for the person who is limited with their space, but wants to get creative with their workout. Simply Fit

 

 

Simply Fit Exercise Resistance Bands Tools & Training

The Simply Fit exercise resistance bands comes with an instruction booklet and online workout videos. This gives you plenty of ideas about how to use the resistance bands to workout.

 

 

Fit Simplify Exercise Resistance Bands Support

You can contact Fit Simplify through their website’s contact form at https://www.fitsimplify.com/contact/

Write them via snail mail at:

Fit Simplify
1040 Serpentine Ln, Suite 205
Pleasanton, CA 94566

Email: info@fitsimplify.com

Fit Simplify will answer all emails within 24 hours.

 

Fit Simplify Exercise Resistance Bands Price

I think that this is priced well at $10.95. You get a set of bands as well as an instruction booklet and access to online workout videos. Workout DVDs alone can run you $10.95, so the fact that you also get an instruction booklet and the resistance bands for the workout is a great deal in my opinion.

This product does not have any upsells and it does not require you to enter your email address and be spammed. It is a simple, one-time purchase from Amazon.

 

 

My Final Opinion of Fit Simplify Exercise Resistance Bands

I actually really enjoy working out with resistance bands. I think these are a great deal and I love that they come in their own little carrying case. They are perfect for the person who is trying to stay in shape, but leads a very on-the-go lifestyle. It can be tricky to travel a lot and not have a workout routine that easily accompanies you. However, the instruction booklet and the fitness bands are easy to pack and take along with you.

 

 

Fit Simplify Exercise Resistance Bands at a Glance…

Name: Fit Simplify Resistance Loop Exercise Bands with Instruction Guide, Carry Bag, EBook and Online Workout Videos, Set of 5

Website: Amazon.com

Owners:Fit Simplify

Price: $10.95

Overall Scam Rank: 90 out of 100

 

 

VERDICT: LEGIT! This is a great product to help you get and stay in shape. It is perfect for apartment dwellers and people who live in tiny houses and don’t have room for a gym.

Check out this resistance band workout to see if you’d like to implement resistance bands into your daily workout routines!

MgSport Magnesium Supplement Review[easyazon_infoblock align=”right” cart=”n” identifier=”B00OHRTHR4″ locale=”US” tag=”mcurle08-20″]

Name: High Absorption Magnesium for Leg Cramps and Sore Muscles, Eases Restless Leg Syndrome (RLS), With Vitamin B6, D and E, 380mg Magnesium Oxide Monohydrate, 100 Servings, Gluten Free

Website: Amazon.com

Price:$24.48 ($0.24 / Count) 

Owners: Mg Sport

Overall Rank: 91 out of 100

MgSport Magnesium Supplements, Product Overview

These are magnesium capsules. They are clinically tested. The studies of these magnesium supplements demonstrated that they are absorbed three times more than magnesium citrate at the cellular level. Each capsule contains 380 mg of elemental magnesium.

Mg Sport magnesium capsules are enhanced with vitamins to provide for better absorption. MgSport is the only magnesium supplement with vitamin E, vitamin B6 and vitamin D. Better absorption ensures that it will alleviate leg, calf and foot cramps faster.

MgSport is a vegetable capsule. Not only is it gluten free, but it is also dairy free. Because it is not buffered, MgSport capsules are easy to swallow. They contain no artificial colors, no proplyene glycol and no stearates.

Mg Sport has been proven to have a higher absorption than magnesium oxide, magnesium malate, magnesium taurate, magnesium glycinate, magnesium oxide, chelated magnesium and magnesium orotate.

Magnesium is sometimes thought of as the miracle mineral. It helps not only with leg cramps, but also with heart palpitation, energy production, bowel motions, bone formation, sleep, relaxation, positive mood, blood pressure, migraines and many other bodily functions! MgSport is an excellent source of magnesium for both men and women. This supplement also supports calcium absorption, which is essential for good health.

With each purchase of MgSport magnesium supplementation, a portion of the profits goes to charity. MgSport proudly works with charities. Water, their non-profit partner help to bring clean and safe drinking water to people who are living in developing nations. By choosing MgSport magnesium supplements, you will contribute to this wonderful goal of providing water to people in developing nations.

 

The Good & the Bad

The Good:

PRO #1: This is a great price for a magnesium supplement that includes vitamin D. It is easily affordable and can be incorporated into your daily routine very easily.

PRO #2: Provides three times more support by including vitamin D, E and B6. This means you will actually feel the benefits of the magnesium.

PRO #3: MgSport consists of a special granular – Magnesium Oxide Monohydrate. It should not be confused with magnesium oxide which has very little bioavailability.

The Bad:

CON #1: Some consumers did not see improvement.

CON #2: It is not a cure. You will need to take the magnesium supplement when you are low in magnesium to alleviate symptoms.

 

Who is Mg Sport Magnesium Supplements for?

These supplements are designed to correct low magnesium levels. This product is ideal for people who are suffering from symptoms of low magnesium. It works especially well to help alleviate leg cramps that are due to low magnesium levels.

It is ideal for people who are on the ketogenic diet and may be concerned about their electrolyte and mineral levels. Supplementing with magnesium can ensure that you are getting enough magnesium into your diet.

The role of magnesium within the body is primarily regulatory. It enables enzymes to function properly. This allows the body to function properly, which enables a large majority of the body’s chemical reactions.

Enzymes are the foundation of the body’s ability to support life. Most of the necessary chemical reactions in the body are carried out by enzymes. These include the breakdown of sugars in the digestive system. Enzymes allow thee reactions to occur in our body without having the acidic reaction to damage the body’s fragile tissues and organs.

Enzymes require co-factors to function. Magnesium is one of these co-factors which control the rate of reactions within the body. Magnesium is crucial for glucose and fat breakdown. It assists with the production of proteins, enzymes and antioxidants, such as glutiathione. Magnesium plays a role in the creation of DNA and RNA and the regulation of cholesterol production.

Magnesium plays such a crucial role in the body. Deficiencies in magnesium can have far-reaching implications for the body. Therefore, supplementation is a good idea.

 

MgSport Magnesium Support

You can contact Mg Sport regarding their magnesium supplements at http://www.mgsport.biz/contact/. There is a contact form to fill out there. If you want to go old school, you can also contact them through snail mail at the following address –

MgSport

Ossining, NY 10562

USA
You can contact them through their phone number – 1-718-640-2879 or via email at magnesiuman@gmail.com

MgSport Magnesium Supplement Price[easyazon_image align=”right” cart=”n” height=”500″ identifier=”B00OHRTHR4″ locale=”US” src=”https://images-na.ssl-images-amazon.com/images/I/51xDMGId5UL.jpg” tag=”mcurle08-20″ width=”263″]

I found the pricing of this supplement very affordable. It is $24.48 ($0.24 / Count) for a bottle of 100. You get about a three month’s supply from one bottle if you are only taking one capsule per day. That is less than $1.00 per day to ensure that you have enough magnesium in your body to function well.

My Final Opinion of MgSport Magnesium Supplement

I found that this product really helped me to relieve my cramps in a rather quick manner. This isn’t something that I remember to take each day, but I do notice that when cramps tend to sneak up on me, if I take this product they are relieved quickly. I think my results would be even better if I was more consistent in taking it. I think it would completely prevent them.

MgSport Magnesium Supplements at a Glance…

Name: High Absorption Magnesium for Leg Cramps and Sore Muscles, Eases Restless Leg Syndrome (RLS), With Vitamin B6, D and E, 380mg Magnesium Oxide Monohydrate, 100 Servings, Gluten Free
Website:Amazon.com

Owners: MgSport

Price: $24.48 ($0.24 / Count)

Overall Scam Rank: 91 out of 100

VERDICT: LEGIT! I felt like this supplement was very effective in relieving cramps from my own experience. When I read through the Amazon reviews, there are 73% with 5 star ratings. Some critics may say that they are paid reviews, but from what I experienced when taking the product, it works!

If you’ve been on the internet at all in the last year, you’ve likely heard about the keto diet supplements. There are a wide variety of opinions about whether you should take supplements and which ones are the most effective. The keto diet is somewhat unique and has its own challenges for the body. Supplementing can help to relieve some of the initial keto flu symptoms that one may experience. Supplementing on the keto diet can help to keep electrolytes in check as well. Another reason to supplement on the keto diet is if you think that you’ll give in to temptation when it comes to social eating situations and slip off the diet.

Supplementation isn’t necessary on the ketogenic diet. However, certain keto supplements will maximize your results, either by accelerating weight and fat loss or boosting your energy levels.

 

1. Exogenous Ketones

Exogenous ketones, as opposed to the endogenous ones that your body makes, can help increase your energy levels. Taking exogenous ketones helps to proide ketone bodies for you to burn as fuel right away, whether or not you are in ketosis. Some people who aren’t following a keto diet still take exogenous ketones for energy.

There are a number of different brands of exogenous ketones. Many of them are available from network marketing companies. However, you can find others online at Amazon.com.[easyazon_infoblock align=”right” cart=”n” identifier=”B072KFZ9TQ” locale=”US” tag=”mcurle08-20″]

Perfect Keto is a powdered drink mix that provides the body with exogenous ketones.

While the goal of the ketogenic diet is to get your body into ketosis and becoming fat adapted. Taking exogenous ketones is not a replacement for the diet. Many people use exogenous ketones when they want an energy boost or they feel that they may slip up on the diet due to social pressures.

Exogenous ketones can still be helpful for getting back into ketosis after you’ve eaten some extra carbohydrates.

The Main Benefits of Exogenous Ketones:

Focus, Energy, Concentration, Improved Athletic Performance, Increased Weight Loss, Assists with Staying in Ketosis.

 

 

2. DHEA

DHEA is dehydropiandrosterone, which is a metabolite that is produced by your brain and adrenal glands. DHEA acts as a growth hormon that can stimulate the production of other hormones. It can also stimulate other hormones that play a role in fat burning and increasing lean muscle mass, such as the thyroid hormone.

DHEA can help to increase the activity of the thermogenic liver enzymes. This means that your liver cells become more efficient at burning fatty acids. Therefore, DHEA can help increase weight and fat loss on the ketogenic diet.

Key Benefits of Taking DHEA on the Ketogenic Diet:

Naturally boosts your metabolism and increases fat and weight loss.

Where to Purchase: DHEA is widely available at health stores. You can also order it conveniently through online retailers, such as Amazon.com.

 

3. Fish Oil

Fatty fish are great foods to eat on the ketogenic diet and whill help you to stay in ketosis. They have many nutritional benefits including omega-3 essential fatty acids. Omega-3s can be very anti-inflammatory.

The standard American diet is high in Omega 6s. However, too many omega 6s can create an imbalance and become pro-inflammatory. Consuming more Omega 3 essential fatty acids can help to bring that back into balance. It is highly recommended to take a fish oil supplement on the ketogenic diet is a simple and easy way to maintain a healthy omega 3:6 ratio.

 

The Benefits of Taking a Fish Oil Supplement on the Keto Diet:

Natural anti-inflammatory properties, contributes to your daily fat intake, provides energy.

Where to Buy:

Fish oil is available at any health store, grocery store or even online at Amazon.com.

4. MCT Oil

Medium chain triglycerides, or MCTs, are a fat molecule that is found in coconut oil, palm oli, cheese, butter and yogurt. One of the unique properties of MCTs is that your body can use the energy from MCTs right away.

[easyazon_infoblock align=”right” cart=”n” identifier=”B00XM0Y9SE” locale=”US” tag=”mcurle08-20″]

 

Due to a shorter chain length than other fatty acids, MCTs take a much faster pathway when they are metabolized. This enables them to be converted to ketones and used for fuel rather than stored as fat.

MCTs are therefore very beneficial on the ketogenic diet for energy and staying in the fat burning state.

The richest source of MCTs is coconut oil. However, you can also take a fractionated MCT oil supplement. This will offer a more concentrated dose of MCTs.

The advantage that MCT oil has over plain coconut oil is that the fatty acids have already been separated from the other nutrients in coconut oil. Theis means your body has to work less when it comes to digestion and results in a quicker conversion of energy.

Taking MCT oil as a daily supplement will count towards your daily intake of fat required to stay in ketosis. MCT oil can be added to shakes, smoothies or your favoriet keto beverage.

The Key Benefits of MCT OIl on the Ketogenic Diet:

Instant energy, helps to meet your macronutrient levels of fat on the ketogenic diet.

Where to Buy MCT Oil:

MCT oil can be purchased online at Amazon.com or at a local grocery store.

Note: Occasionally people experience digestive issues from MCT oil. MCT powder can be easier to digest for some people.

5. Electrolytes: Sodium, Potassium, Calcium, Magnesium

As you are lowering your carbohydrate intake, your body has to adjust to getting electrolytes from other sources. Starchy fruits and vegetables tend to be a quick source of electrolytes. This can be a big concern.

When your electrolyte levels dip, it can cause the keto flu. Symptoms of the keto flu that are linked to low electrolyte levels include dizziness, muscle cramping fatigue, headaches and nausea. These symptoms are commen when you are adapting to the ketogenic diet. A simple way to stay on track is to supplement with electrolytes, especially if you are active.

Calcium and magnesium can have a calming effect on the body. If you are noticing that you have stress and anxiety and are adjusting to the ketogenic diet, this may be the cause of your stress. It might be worthwhile to add some electrolytes to your diet.

Main Benefits of Electrolyte Supplements on the Keto Diet:

Healthy muscle function, eliminating keto flu symptoms

Supplements:

You can get additional electrolytes from sources such as pickle juice and bone broth. If you are interested in taking a supplement, you can add Ulta Replenisher to your daily routine.

 

6. Vitamin D

Vitamin D is not an essential ketogenic supplement. However, vitamin D helps you in many ways. Vitamin D is also known as the sunshine vitamin. It is produced by the body in response to sun exposure. Vitamin D is also consumed in food and through supplements.[easyazon_infoblock align=”right” cart=”n” identifier=”B00GB85JR4″ locale=”US” tag=”mcurle08-20″]

Vitamin D is essential for maintaining healthy bones and teeth. It also protects against many diseases, such as cancer, type 1 diabetes, and multiple sclerosis.

Key Benefits of Vitamin D: 

Health of bones and teeth, supports the immune system, nervous system and brain, regulates insulin levels, influences gene expression, supports lung and cardiovascular health.

Conclusion

While I’m not a big fan of supplementation, these are some great keto diet supplements that will make your life a lot easier. You don’t have to use any of these supplements to be successful on the ketogenic diet. However, they can help you achieve your goals faster and give you extra energy.

 

 

 

 

The latest diet craze seems to be the keto diet and if you’ve frequented the keto diet groups, you may have noticed a buzz about intermittent fasting. People are hailing it as the greatest thing ever. Why is intermittent fasting so wonderful? What’s up with that?

What is Intermittent Fasting?

Intermittent fasting is a pattern of eating where you take a break from foods for a period of time. You alternate between eating and fasting. Intermittent fasting does not prescribe what types of foods that you should eat, but it does let you know when to eat. 

There are many different ways to do intermittent fasting. Some people rely fast every day for a sixteen hour period. They have an eight hour window where they will consume all of their calories and then give their body a break from digestion. Other people will take a full 24 hours of fasting a week. The majority of people already fast every night while they sleep. Intermittent fasting can be as simple as extending that fast by skipping a meal, either breakfast or dinner. When you do that, you are techinically fasting for sixteen hours. This is the most popular type of intermittent fasting. It is often referred to as the 16/8 method.

Initially, it may sound challenging, but intermittent fasting can be fairly easy to do. People often report feeling better and having more energy during a fast. Hunger does not become a big issue. It can be challenging initially when your body is getting used to not eating for extended periods.

During a fast, you should refrain from foods. You can consume water. Some people will still include low-calorie foods and beverages, such as tea and coffee during the fasting period.

<<Check out my review of Brad Pilon’s Eat Stop Eat intermittent fasting program.>>

What is the Keto Diet?

The Keto diet, also known as the ketogenic diet, is a low carbohydrate and high fat diet. It was initially prescribed for people who have epilepsy to control their seizures. However, the benefits of the ketogenic diet are far reaching. Many people are using the keto diet for weight loss and having wonderful results.

By restricting carbohydrates, the body starts to burn fats and create ketones. Ketosis is a natural state of the body that helps it survive when food intake is low. During ketosis, ketones are produced from the breakdown of fats in the liver.

The goal of a properly maintained keto diet is to get your body to the metabolic state known as ketosis. We do this through the starvation of carbohydrates, but not calories. 

Our bodies are designed to adapt to whatever you put into them. As you overload your body with fats and take away carbohydrates, it begins to burn ketones as the primary energy source. Optimal ketone levels offer many health, weight loss, physical and mental performance benefits.

 

Satiation and the Ketogenic Diet

As the body goes into ketosis, it becomes what is known as “fat adapted.” This means that the body’s running on fats. When the body is running on carbohydrates, it tends to burn through them quickly, leaving you hungry after a few minutes or hours. However, once your body has reached the metabolic state of ketosis, it will rely on fats as a fuel source.

When your body is running on fats as a fuel source, it doesn’t tend to be as hungry. You feel satiated much longer than when your body is running on carbohydrates for fuel. This is because carbohydrates tend to be a quick source of energy, while fats are a slower burning type of energy.

While it isn’t clearly understood why the ketogenic diet is satiating when it comes to hunger, it is one of the benefits of the ketogenic diet. According to a study published in the American Journal of Nutrition in 2008, it was shown that low-carbohydrate ketogenic diets reduce hunger and lower food intake significantly more than do high-protein, medium-carbohydrate nonketogenic diets.The study compared the impact of a ketogenic diet to a moderate carbohydrate diet on seventeen obese men over a four week period of time. Energy intakes were greater with low carbohydrate and weight loss was significantly greater with the low carbohydrate ketogenic diet.

Health Benefits of Intermittent Fasting

There are many body changes that occur when we don’t eat for awhile. Hormones, genes and important cellular repair processes are triggered. When fasted, we can get significant reductions in insulin levels and blood sugars, as well as an increase in human growth hormones.

Many people use intermittent fasting because it aids in weight loss. It is a very simple and effective way to restrict calories and burn fat.

Intermittent fasting also has metabolic helath benefits. It can improve the risk factors and health markers.

Some studies have shown that intermittent fasting can help you live longer.

Intermittent fasting helps to protect against diseases as well. You can ward off heart disease, type 2 diabetes, cancer and Alzheimer’s disease with intermittent fasting.

Health Benefits of the Ketogenic Diet

The ketogenic diet has show to decrease inflammation, which helps a whole host of health related problems including acne, arthritis, eczema, psoriasis, IBS and pain. It is linked to the BHB-mediated inhibition of the NLRP3 inflammasome.

The key player in inflammatory diseases is suppressed by BHB, which is one of the main ketones that the ketogenic diet produces.

The ketogenic diet tends to increase energy levels and sleep through both a stabilization of insulin levels and a readily available source of energy for the brain and body. While it is somewhat of a mystery why the ketogenic diet improves slee, studies have show that it decreases REM and increases slow-wave sleep patterns. It is likely related the complex biochemical shifts involving the brain’s use of ketones for energy combined with other body tissues directly burning fat.

The ketogenic diet also helps to keep uric acid levels in check, which helps kidney function and preventing gout.

Conclusion

As you can see, there are great benefits to both the ketogenic diet and intermittent fasting. By combining the two, you can easily achieve optimal health.

The biggest problem that many people have with intermittent fasting is that they fear they will be hungry. However, when eating a keto diet, you become very satiated with the foods that you eat. You tend to only eat when you truly are hungry and need food on a ketogenic diet. That makes pairing a ketogenic diet with intermittent fasting simpe and easy. You get additional health benefits.