To make muscles stronger, you need to exercise intensely enough to damage the muscles. You can tell that you are damaging muscles when you exercise vigorously enough to feel soreness in those muscles eight to 24 hours later, which is called Delayed Onset Muscle Soreness or DOMS (Strength & Conditioning Journal, October 2013;35(5):16–21).| Dr. Gabe Mirkin on Fitness, Health and Nutrition
When you are trying to lose excess weight, eat lots of leafy green vegetables. Researchers at Imperial College in London found that high-fiber foods from plants help people lose weight by causing the intestines to release an appetite-suppressing gut hormone called PYY (Science Translational Medicine, June 19, 2024:16 (752)). This could save your life: the Center for Disease Control reports that more than 73 percent of North American adults are overweight (National Health Statistics Reports, J...| Dr. Gabe Mirkin on Fitness, Health and Nutrition
On July 12, 2023, ‘Doctor Ruth” died at age 96 of complications from a stroke that she first suffered a year before. She was a sex therapist and talk show host who at age 52 in 1980 started her radio show, “Sexually Speaking”, on WYNY-FM in New York City. The show became so popular that at age 56, she hosted several television programs on the Lifetime TV network such as “Good Sex! With Doctor Ruth Westheimer.”| Dr. Gabe Mirkin on Fitness, Health and Nutrition
It is never too late to adopt a healthful lifestyle. Researchers followed the records of people over age 80 (61 percent women) for an average five years and found that those with the most healthful lifestyle (no smoking, regular exercise and varied diet) were most likely to live to be 100 years old, be free of chronic diseases, have higher physical and cognitive function, and have far less mental illness. Less likely lifestyle factors for living from age 80 to 100 were: where a person lived, ...| Dr. Gabe Mirkin on Fitness, Health and Nutrition
When I wrote my best-selling Sportsmedicine Book in 1978, I coined the term RICE (Rest, Ice, Compression, Elevation) for the treatment of athletic injuries (Little Brown and Co., page 94). Ice has been a standard treatment for injuries and sore muscles because it helps to relieve pain caused by injured tissue. Coaches have used my “RICE” guideline for decades, but now it appears that both Ice and complete Rest may delay healing, instead of helping.| Dr. Gabe Mirkin on Fitness, Health and Nutrition
