Motion Health & Fitness

Motion Health & Fitness National Board Certified Health & Wellness Coach / Certified Strength & Conditioning Coach in Ponte Vedra and St. Augustine. Get in Motion. Stay in Motion.

Utilizing an integrated, whole-body approach designed to make you healthier, stronger and fitter. Strength & Conditioning for a Modern World.

Magnesium for Sleep? Magnesium is an essential nutrient that plays various roles in the body, including helping to regul...
09/04/2026

Magnesium for Sleep?

Magnesium is an essential nutrient that plays various roles in the body, including helping to regulate blood pressure and blood sugar and to control nerve and muscle function.

Over the past few years, more and more people have become interested in taking the mineral for sleep.

But the research on whether magnesium helps with sleep is mixed. Still, there is a plausible explanation for how the mineral might improve sleep.

Magnesium may influence certain sleep-related neurotransmitters in the nervous system in ways that increase feelings of calmness and decrease muscle tension and restlessness.

It’s also possible that people who sleep better after taking magnesium supplements are experiencing a placebo effect. In essence, the act of taking a supplement alone may promote better sleep.

Magnesium supplements have several formulations, like magnesium citrate, magnesium glycinate, magnesium oxide and magnesium chloride, which all behave slightly differently in the body.

Most people prefer magnesium glycinate or magnesium L-threonate for sleep because they aren’t as likely to cause the gastrointestinal side effects like diarrhea, nausea and cramping that magnesium citrate and magnesium oxide can. In fact, some people take magnesium citrate as a laxative.

William James, the father of American psychology, said you produce the state you want to be in by the way you behave. Th...
06/10/2026

William James, the father of American psychology, said you produce the state you want to be in by the way you behave. The action precedes the feeling. You become by doing.

James argued that the self isn't just discovered; it is enacted through behavior. In his exploration of the psychology of habit, he theorized that action and feeling are deeply intertwined, with bodily action often taking the lead.

Engaging in the physical action provides your mind with concrete evidence that you are making progress, helping to bypass the paralysis of inertia. Don’t wait to feel motivated. Manufacture conditions under which motivation can appear.

By stepping into the physical behaviors and habits of the person you want to become, your mind generates the corresponding mental state you desire.

James realized when it comes to feeling and actions, we often have it backwards. One of his most famous ideas is this: “We don’t laugh because we’re happy; we’re happy because we laugh.”

Protein-boosted foods and drinks are everywhere these days, from lattes to Pop-Tarts to potato chips. Yet evidence sugge...
05/12/2026

Protein-boosted foods and drinks are everywhere these days, from lattes to Pop-Tarts to potato chips.

Yet evidence suggests many Americans already get more than the recommended daily amount of protein. And although some people might benefit from a higher protein intake, simply consuming protein-packed Pop-Tarts, scientists say, isn’t the way to do it.

Diet studies in the U.S. in the 1980s found that the average person needed 0.66 grams of protein per kilogram of body mass to maintain their muscle mass. Until recently, the recommended daily allowance, or RDA, for protein has been 0.8 grams per kilogram (g/kg)—a healthy amount above the estimated average to ensure people get enough.

Yet, an analysis of protein intake from the National Health and Nutrition Examination Survey—a study of thousands of Americans’ eating patterns—from 2001 to 2014 found that most people were at one gram per kilogram body weight or higher.

Despite this, the new dietary guidelines which Robert F. Kennedy, Jr., Secretary of Health and Human Services, announced this year, pump it up to 1.2 to 1.6 g/kg. The dietary guidelines website declares that the U.S. is out to win the “war on protein.”

Some people who eat limited diets with fewer calories, such as seniors, may not get sufficient protein. Many older adults are at risk of muscle wasting—especially if they become ill or injured. Some short-term trials have suggested that high-protein diets can prevent muscle loss in older people. If older people consume more protein, they may be able to stop the loss and maintain muscle mass.

Associations of nutrition researchers already recommend that severely ill people and athletes consume higher levels of protein.

The historically recommended amount of 0.8 g/kg can be seen as the floor for athletes. A range of about 1.2 to 1.5 g/kg has been recommended by nutritionists for athletes.

Yet most people—even those hitting the gym a few times a week—aren’t elite athletes and don’t need the extra help. The notion that people will be able to build muscle just because they’re eating protein is false. You have to combine extra protein intake with strength training to accomplish muscle gains.

As fat and carbohydrates have each been villainized over time, proteins have become more popular. But just because a food is labeled as “high protein” doesn’t make it healthy. Protein-enhanced ultra-processed foods are not healthy choices.

Originally designed for diabetes, GLP-1 drugs have emerged as a breakthrough in longevity medicine. These peptides are b...
04/24/2026

Originally designed for diabetes, GLP-1 drugs have emerged as a breakthrough in longevity medicine. These peptides are being shown to solve a wide range of health issues before they become medical problems.

In a massive trial of 17,000 patients, semaglutide reduced major cardiovascular events by 37% within three months, halved deaths from heart disease within six months, and cut hospitalizations for heart failure by 59%. Importantly, these benefits appeared before significant weight loss, suggesting direct protection of the heart and blood vessels.

Brain health benefits are equally striking. A study of 1.7 million patients found those taking semaglutide had a 40% to 67% lower risk of dementia compared with other diabetes drugs, prompting trials to see if GLP-1s can preserve memory and cognition.

GLP-1 drugs also protect the kidneys and reverse damage in fatty liver disease (MASH). Studies in the New England Journal of Medicine show semaglutide and tirzepatide reduce liver fat, inflammation and even fibrosis — once thought irreversible. The FDA has now approved semaglutide for treating advanced MASH.

If as suggested by these studies, GLP-1 drugs improve cardiovascular, brain, liver, and kidney health simultaneously, they may represent the first true whole-body longevity therapy.

The big drawback to these drugs is that they require you to self-inject them, not something most people like the thought of. The reason they need to be injected is that Peptides get destroyed by stomach acids and enzymes if they are swallowed.

That will likely change within the next year or two, as Eli Lilly (LLY) is hard at work on a new drug, Orforglipron, a GLP-1 receptor agonist like semaglutide and tirzepatide. Because it’s a small molecule, not a peptide, it can be delivered in a pill form, not an injection.

Peanut butter is a quick and easy source of nutrition. It’s packed with standout nutrients like healthy fats, plant-base...
03/15/2026

Peanut butter is a quick and easy source of nutrition. It’s packed with standout nutrients like healthy fats, plant-based protein, magnesium, vitamin E, and niacin. The healthy fats (i.e., monounsaturated and polyunsaturated fats) support heart health and brain function. Magnesium is essential for muscle and nerve function, and it helps maintain healthy blood pressure. Vitamin E acts as a powerful antioxidant that protects cells from oxidative damage. And niacin supports energy production and skin health.

Peanut butter is also a plant-based source of protein, providing about seven to eight grams per two-tablespoon serving. Though it isn’t particularly rich in protein, it can still add a boost to meals or snacks. Yet, peanut butter is not a complete protein, so pairing it with other protein sources (like whole grains) can help provide all essential amino acids.

Two tablespoons of peanut butter can help you feel fuller for longer. Peanut butter has fat, protein, and fiber in one spoonful, all of which contribute to satiety. These nutrients slow down gastric emptying, the speed at which food moves through the GI tract. They also mitigate sharp blood sugar spikes after meals, further helping with satiety. The fat, primarily monounsaturated fatty acids, delays digestion, while protein stimulates satiety hormones. Fiber adds bulk and further slows carbohydrate absorption. Peanut butter’s trifecta of unsaturated fat, protein, and fiber reduces the glycemic impact of high-carb meals.

It’s important to remember that peanut butter is high in calories (191 calories per two tablespoons), so it can be easy to over-consume. This can hinder any weight management goals if your portions aren’t intentional. Yet, for most adults, eating one to two tablespoons of peanut butter per day can fit well within a balanced eating pattern.

Also keep in mind that some peanut butter products contain added fats and sugars, the latter of which can shift its metabolic impact. For the healthiest option, choose a peanut butter that’s made of nothing but peanuts.

Flaxseeds are a nutritional powerhouse that offer major health benefits. Besides being good for your gut and promoting r...
03/12/2026

Flaxseeds are a nutritional powerhouse that offer major health benefits. Besides being good for your gut and promoting regularity, consuming these tiny brown seeds regularly has been shown to reduce total and LDL cholesterol and triglyceride levels, decrease systolic and diastolic blood pressure, and improve blood sugar control. They have also been found to decrease some inflammatory markers in the body.

Because of their cardiometabolic benefits, some researchers have even suggested that these tiny seeds have the potential to promote healthy aging and longevity.

Most of these perks stem from the seeds’ high fiber content, omega-3 fatty acids, and lignans, which act as antioxidants. Flaxseeds also contain protein, calcium, magnesium, phosphorus, potassium, and selenium.

When it comes to fiber, flaxseeds consist of both soluble and insoluble fiber. The former, which helps with cholesterol reduction and blood sugar regulation, accounts for 25 percent of the fiber in these small seeds, while the latter, which promotes faster transit of foods through the GI tract, accounts for 75 percent.

It’s important to recognize that flaxseeds are easiest to digest when they are ground. Whole flaxseeds aren’t likely to be absorbed by the body. Your digestive system usually can’t break down the tough outer shell, so whole seeds often just pass through your system. That prevents your body from absorbing the omega-3s, lignans, and other health-protective compounds.

For the sake of convenience, you can buy ground flaxseeds or ground flaxseed meal at the grocery store. The recommended serving size of ground flaxseeds is one to two tablespoons per day.

You can put ground flax (flaxmeal) into smoothies, oatmeal/warm cereal, or yogurt. You can also use them instead of breadcrumbs to coat chicken or fish before cooking.

Just remember that flax is only a superfood when you consume it regularly, not just once in a while.

In 2018, researchers discovered what they called a new organ in the human body. The interstitium is the small fluid-fill...
02/13/2026

In 2018, researchers discovered what they called a new organ in the human body. The interstitium is the small fluid-filled spaces that cushion organs, move nutrients and help clear waste. These spaces are supported by a framework of tissue that keeps everything connected and balanced. The interstitium plays a key role in keeping your organs healthy and your body running smoothly.

The interstitium helps to explain the interconnectivity between every cell, tissue, organ, and hidden crevice in the body. Its collagen components are piezoelectric, meaning they can convert mechanical force into electrical signals, facilitating communication across tissues.

The collagen bundles in this fluid-filled network may produce electrical currents when compressed, potentially creating a "piezoelectric effect" that may explain energy flow and acupuncture meridians.

This body-wide network of fluid-filled spaces potentially serves as the anatomical basis for the "Triple Burner" in Traditional Chinese Medicine. Researchers say the interstitium is the potential anatomical, structural basis for acupuncture meridians and the flow of chi in Traditional Chinese Medicine.

The discovery of the interstitium could act as a diagnostic tool for cancer, providing a pathway to understand how tumor cells from the stomach or the skin might get carried very quickly to other parts of the body.

The interstitium accounts for about 20% of our body's volume, making it our largest organ. The skin would now come in second, comprising roughly 16% of our body mass.

02/11/2026

Sixty-one percent of Americans say they’re currently taking at least one prescription medication, and 27% say they’re taking four or more.
(source: SingleCare, Feb 2025)

U.S. life expectancy peaked around 2014, reaching its highest recorded level of 78.9 years. It then began declining due ...
01/22/2026

U.S. life expectancy peaked around 2014, reaching its highest recorded level of 78.9 years. It then began declining due to factors like COVID-19, drug overdoses, and homicides. The good news is that life expectancy rose to 79.4 years in 2025. Still, more than a decade later, we've only added about six months to life expectancy.

It's important to focus on the quality, not the quantity, of your years and your life, in totality. So many Americans spend the last years of their lives in clear physical decline, going from one doctor’s appointment to the next.

This statistic is telling: About 5% of of Americans account for nearly half of all U.S. healthcare costs, driven by chronic conditions, while the bottom 50% of the population accounts for only about 3% of spending, according to data from the Peterson-KFF Health System Tracker and Agency for Healthcare Research and Quality. People aged 65+ and those with serious illnesses are disproportionately represented in high-spending groups.

According to the American Heart Association's 2025 Statistics Update:

• Nearly 47% of U.S. adults have high blood pressure.

• More than 72% of U.S. adults have unhealthy weight (currently defined as body mass index ≥25, with nearly 42% having obesity (currently defined as body mass index ≥30).

• More than half of U.S. adults (57%) have type 2 diabetes or pre-diabetes.

According to CDC and other data, approximately 40% of American adults have multiple chronic health conditions, meaning they have at least two chronic diseases.

Nearly 60% of adult Americans have at least one chronic disease.

Five of the top 10 leading causes of death in the US are, or are strongly associated with, preventable and treatable chronic diseases.

Many chronic diseases are at least partly attributable to individual health behaviors, such as excessive drinking, smoking, sedentary lifestyles, and poor nutrition.

Our choices matter, a lot.

It’s estimated that at least 80% of cardiovascular disease cases, 40% of cancer cases, and 45% of Alzheimer’s cases are preventable. These diseases can each take 20 years or more to develop.

In other words, our lifestyle, our daily choices, really matter.

According to leading scientists in the field of life extension, genetics are credited with just somewhere between 5% and 25% in how you age. Which means 75% to 95% of your health span is determined by your life choices and, perhaps, a bit of luck.

To treat their pain, anxiety and sleep problems, millions of Americans turn to cannabis, which is now legal in 40 states...
12/26/2025

To treat their pain, anxiety and sleep problems, millions of Americans turn to cannabis, which is now legal in 40 states for medical use.

But a new review of 15 years of research, published in JAMA, concludes that the evidence of its benefits is often weak or inconclusive, and that nearly 30 percent of medical cannabis patients meet criteria for cannabis use disorder.

For the review, addiction experts at academic medical centers across the country studied more than 2,500 clinical trials, guidelines and surveys conducted mostly in the United States and Canada.

They found a wide gulf between the health purposes for which the public seeks out cannabis and what gold-standard science shows about its effectiveness.To treat their pain, anxiety and sleep problems, millions of Americans turn to cannabis, which is now legal in 40 states for medical use.

But a new review of 15 years of research, published in JAMA, concludes that the evidence of its benefits is often weak or inconclusive, and that nearly 30 percent of medical cannabis patients meet criteria for cannabis use disorder.

For the review, addiction experts at academic medical centers across the country studied more than 2,500 clinical trials, guidelines and surveys conducted mostly in the United States and Canada.

They found a wide gulf between the health purposes for which the public seeks out cannabis and what gold-standard science shows about its effectiveness.

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