by Mike Geary – Certified Nutrition Specialist and Author of The Diabetes Fix and

With today’s short article, I wanted to show you a VERY simple exercise that you can do anytime, anywhere to help get a flatter stomach over time.

Now I will preface this by saying that this specific exercise does NOT increase fat burning , but it CAN help to flatten your stomach by strengthening your deeper transversus abdominis muscles and hence “pulling in” a lazy stomach (aka beer belly or “pooch belly”).

It involves doing an exercise called “ab vacuums “…

I find it a good time to get in the habit of doing daily ab vacuums while driving on your daily commute or another time that would get you in the habit of doing them regularly.

(please make sure this doesn’t distract you from driving safely… I find that it doesn’t distract me at all, since you can keep your eyes on the road at all times and both hands still on the wheel…it’s certainly much safer than driving while on a cell phone!)

Of course, ab vacuums can be done anywhere and at anytime and don’t have to be just for driving, but I’ve found that it helps me to remember to do them if I do them at a specific time when driving regularly…. this could be while driving home from the gym every time (I do this 3-4x per week while driving home from the gym), or perhaps during your daily commute to work.

They even help to strengthen your core and support a healthy back!

Ab vacuums are simple (Instructions)

• You can do them standing, seated (such as in a car), kneeling in a four-point position, or even lying flat on the floor. I prefer them seated or standing.
• The movement is as simple as pulling your belly button in as far as you can by imagining you’re trying to touch your belly button to your spine and holding for 10-20 seconds at a time.
• Start by inhaling deeply. Then, as you exhale, start pulling the belly button in towards the spine and hold it there for 10-20 seconds while just taking short breaths. Repeat for several of these 10-20 second holds, perhaps 5-10x if you have enough time while in the car. But even just repeating 3-4x every time you’re driving somewhere can really add up over time and give you the benefit of a flatter belly!
• Get in the habit of doing this at least 4-5 days per week while driving somewhere and you may find that this helps to flatten your stomach more by strengthening the transversus abdominis muscle (the deep abdominal muscles beneath the rectus abdominis) if you previously had a “lazy belly”.

Like I said previously, this “ab vacuums” exercise does NOT increase fat burning… it only helps to flatten a round stomach that has lazy deep ab muscles, and it will strengthen your core. It’s worth a place in your weekly belly-flattening repertoire.

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The post A unique exercise you can use to help flatten your stomach while driving in the car? appeared first on thenutritionwatchdog.com.

by Mike Geary – Certified Nutrition Specialist and Author of The Diabetes Fix and The Truth About Testosterone

One of the questions I get most as a Nutritionist is whether rice is good for you or not, and if you should choose brown rice or white rice.

Over 90% of people get this answer wrong, and they’ve been told by misinformed dieticians and doctors that brown rice is healthier because it has more “fiber”.

However, this is harmful advice, and brown rice is NOT healthier than white rice!

Let me explain why…

Brown rice contains the hull of the rice plant, and that hull does contain some fiber, but it also contains some significant toxins such as lectins that can harm your gut lining, cause brain fog, and trigger autoimmune reactions in some people.

I’ve had dozens of my friends and clients that saw dramatically improved digestion, more energy and clarity of mind, and autoimmune skin conditions that went away once they switched from brown rice to white rice.

Brown rice also contains significant amounts of toxic arsenic since the arsenic is in the hull, and not the white starch part of the rice. This is yet another reason that white rice is a lot better choice in my opinion.

A word of warning on white rice: While white rice is mostly just starch, and therefore can be used as a great source of muscle glycogen by healthy people that exercise frequently and intensely, I would urge caution for people with Diabetes to be careful with the quantity of white rice they are consuming and monitor their blood sugar carefully.

Now that we’ve talked about why we should avoid brown rice if we want to avoid many of these health issues, let’s take a look at a fun little quiz below and a few more foods…

Sweet Potato vs Pasta vs Squash (the #1 WORST starch for your gut & energy)

According to the best-selling author and world-renowned heart surgeon, Dr. Steven Gundry, there’s one starch people over 40 should never eat.

This starch can damage your gut and disrupt your hormones… It contains a toxin that damages the lining of your intestines, causes bloating, embarrassing gas, and a bulging belly.

Do you know the starch I’m talking about? Make sure you do by clicking the one below you think it is, and get the answer from Dr. Gundry himself on the next page:

>> Sweet Potato

>> Pasta

>> Corn

>> Squash

The post Brown Rice vs White Rice: The Worst Rice for Your Gut and Energy (Surprise, it’s not what you think) appeared first on thenutritionwatchdog.com.

by Mike Geary – Certified Nutrition Specialist and Author of The Diabetes Fix and The Truth About Testosterone

If you’ve been led to believe that oat milk, peanut butter, almonds, and spinach are good for you, today’s email might shock you and is important to read, because these 4 “healthy foods” could be contributing to health problems in your body.

Let’s take a quick look at why…

1. Oat Milk

Oat milk has become a popular “plant milk” in recent years.  I see people all the time ordering “oat milk lattes” at coffee shops, and they probably have no idea how terrible that oat milk is for them.

Oat milk is basically oats soaked in water, with some added seed oils (canola oil usually), and added sugars and thickeners.

First of all, unless you get organic oat milk, your standard oat milk is contaminated with the harmful herbicide glyphosate which is known to cause serious damage to your gut, disrupting your microbiome health, and if that’s not bad enough, you probably already know that glyphosate is linked to cancer too.

Next, another reason I would never drink oat milk is because it’s usually processed with added seed oils such as canola oil, which are highly inflammatory in the body, contain large amounts of harmful omega-6 fats, and are linked to poor metabolic health such as Diabetes and obesity.

The next reason I would never drink oat milk is that it usually contains thickeners and gums such as carrageenan, which are highly irritating to your gut and can cause gut issues.

There’s also almost zero nutrition in oat milk compared to dairy milk (which contains large amounts of vitamins, minerals and protein).

Lastly, oat milk is also high in an anti-nutrient called phytic acid, which reduces your absorption of certain vitamins and minerals, potentially contributing to deficiencies in certain nutrients.

And while some people genuinely can’t digest dairy, most people would be better off nutritionally with just real grass-fed milk.

2. Peanuts, Peanut Butter

While peanut butter does contain a small amount of protein and vitamins/minerals, the cons outweigh the pros on this food.

First of all, peanuts contain one of the highest concentrations of aflatoxin, which is a mold toxin that is created in peanuts due to storage in moist conditions.

Peanut butter is also very high in inflammatory omega-6 fats and due to the processing of peanut butter, those omega 6 fats are in a harmful oxidized state.

Most people already get too much omega 6 fats from vegetable oils (soy, corn, canola, etc), and this contributes to insulin resistance, heart disease, brain inflammation, cancer, and lots more health problems, since most people are currently eating 5-10x more omega-6 fats than we should be eating in a healthy diet.

Lastly, peanut butter also contains medium amounts of oxalates, which are plant-based antinutrients that when consumed in excess can contribute to kidney stones, thyroid and gut problems, joint problems and more.

We’ll talk more about oxalates in the next food…

3. Spinach

Spinach is promoted as a healthy green, but contains FAR more downsides than good sides. Spinach is one of the highest oxalate foods that’s commonly eaten by modern humans (in addition to beet greens, beets, almonds, and other veggies and nuts).

The amount of oxalates in a serving of spinach is extremely high, up to 600 mg in a normal sized bowl.

The “safe” amount of oxalates in a daily diet according to world renowned oxalate expert Sally Norton should be between 100-200 mg per day total to avoid a lot of the health problems caused by high oxalate plants.

So you can see how concerning spinach is with the extremely high oxalate levels.

As mentioned above, eating too much oxalates too frequently can cause serious issues such as kidney stones, thyroid problems, gut damage, skin issues, and joint pain.

In fact, some people have even gotten “oxalate poisoning” by eating green smoothies too often and had to go to the ER for kidney failure.

4. Almonds, Almond butter, and Almond Milk

Although almonds and almond milk are marketed as healthy, they also contain many downsides, including all of the negatives mentioned above about too much omega 6 fats and too much oxalates.

They’re probably ok in your diet occasionally, but I personally avoid eating almonds too often because of these issues with excess oxalates and omega 6 fats.

Almond milk also has some of the same issues as oat milk in that it often contains added gums and thickeners like carageenan (irritating to your gut), and is pretty pathetic in terms of nutrition content compared to dairy milk.

Now let’s take a look at a fun little quiz below and a few more foods…

Bananas vs Oranges vs Apples… (the #1 WORST fruit for your gut & energy)

According to the best-selling author and world-renowned heart surgeon, Dr. Steven Gundry, there’s one fruit people over 40 should never eat.

This fruit can damage your gut and disrupt your hormones. Both sapping you of energy and forcing your body to create “sticky” fat cells that can NOT be “burned off” with normal diet and exercise.

Do you know the fruit I’m talking about? Make sure you do by clicking the one below you think it is, and get the answer from Dr. Gundry himself on the next page:

>> Apples

>> Bananas

>> Oranges

>> Grapes

The post Why I Mostly Avoid Peanut Butter, Almonds, Oat Milk, and Spinach appeared first on thenutritionwatchdog.com.

By: Mike Geary – Certified Nutrition Specialist and Author of The Diabetes Fix and The Truth About Testosterone

What the Microbes in Our Mouth and Pomegranate Have to do with Artery Plaque and Preventing Heart Failure

For years, we’ve been told that plaque buildup in arteries is just a natural part of aging or genetics. But what if that sticky sludge in your arteries started with what’s in your mouth?

A person’s oral health plays a bigger role in heart health than most people realize. And emerging research is showing that the pomegranate can help reverse some of the damage.

Let’s break it down:

The Oral Microbiome: More Than Just Bad Breath

Your mouth is home to over 700 species of bacteria, most of them beneficial. But others, like Streptococcus mutans and Porphyromonas gingivalis, can be major troublemakers.

These bacteria form biofilms that clings to teeth and gums. But they don’t just stay there.

When oral health is poor, these microbes can enter the bloodstream, triggering system-wide inflammation that can affect:

1. Blood vessels
2. Heart valves
3. Brain function
4. Immune response

In fact, researchers have found oral bacteria in arterial plaque, linking gum disease to atherosclerosis, heart disease, and even stroke.

What Is Arterial Plaque?

Just like dental plaque, arterial plaque is made of gunky substances that build up over time. It’s mostly:

• Oxidized LDL cholesterol
• Calcium from diet or supplements
• Dead white blood cells
• Inflammatory compounds floating around in the blood
• Pathogenic microbes from the mouth

This plaque builds up and narrows arteries, restricting blood flow, which is a recipe for heart attack or stroke.

Pomegranate—Nature’s Artery Cleanser

In a 2004 Israeli study, researchers gave patients with severe (70–90%) blockage, 1 ounce of pomegranate juice a day for one year. That’s not much.

The results?

A stunning 35% reduction in arterial plaque, while the placebo group saw a 9% worsening.

The pomegranate group also had:

• 21% drop in systolic blood pressure
• 21% drop in systolic blood pressure
• Improved blood flow

And that’s not all. Other studies have shown that pomegranate extract can reduce harmful oral bacteria, improve gum health, and lower inflammation.

The Mouth–Heart–Brain Connection

Bacteria that cause gum disease don’t just impact your heart. This bacteria has been found in the brains of people with Alzheimer’s disease.

This mouth-body connection is gaining traction in both mainstream and functional medicine, and it’s changing how we view plaque in all its forms. Oral health = Overall health.

How to Use Pomegranate for Better Health

• Drink unsweetened pomegranate juice daily, you only need 1–2 oz
• Brush with a probiotic toothpaste or rinse to balance oral flora
• Avoid mouth washes that kill germs!
• Floss daily, yes, it matters
• Avoid sugar and refined carbs, which stick to your teeth and feed plaque-forming bacteria
• Use xylitol gum or mints, which reduce harmful microbes

Bottom Line

Oral plaque and arterial plaque are more connected than you think.
Bacteria in your mouth can fuel inflammation throughout your body.
And pomegranate may help slow or even reverse that process.

It’s a powerful reminder that a healthy smile starts with a healthy body—and vice versa

With all of this said, if you want to prevent a deadly heart attack, you NEED to see this below…

“Most Heart Attacks Start Quietly… and It’s Not Cholesterol”

The post Pomegranate: Nature’s Artery Cleanser appeared first on thenutritionwatchdog.com.

by Mike Geary – Certified Nutrition Specialist and Author of The Diabetes Fix and The Truth About Testosterone

I recently wrote a newsletter last week about how wild blueberries have powerful health benefits for your gut, inflammation, and for preventing fat gain too… Wild blueberries are even more powerful than regular blueberries for health benefits.

If you missed that newsletter, you can read it here about WILD blueberries and preventing fat gain.

But today, I want to also talk about frozen blueberries vs fresh…

You Absorb 3x More Blueberry Polyphenols from Frozen Blueberries.

Yes, it’s true… It turns out that frozen blueberries have their cell walls cracked open, which allows a type of polyphenol (anthocyanins) to be released and absorbed 3x better in your body than fresh blueberries.

If you’ve ever used frozen blueberries in yogurt or cereal, you’ll see the difference compared to fresh blueberries…

When you use frozen blueberries in yogurt for example, as the berries thaw, you’ll see streaks of blue starting to color the yogurt as you stir it. But with fresh blueberries, those blue anthocyanins stay inside the cell wall and are not absorbed as well in your body.

And those anthocyanins that are 3x better absorbed in frozen blueberries help fight inflammation in your body, while also helping prevent fat gain, and being beneficial for your heart and artery health too.

So the lesson here is that while fresh blueberries are definitely healthy, you get more significant health benefits from frozen blueberries.

Add frozen blueberries to smoothies, yogurt, oatmeal, cereal, and anything else that you love berries on!

QUIZ: Which of these snacks are terrible for your waistline?

According to leading gut health expert and former heart surgeon Dr. Steven Gundry, there’s a handful of “health snacks” that are terrible for your waistline.

One of these foods is even considered a staple in every healthy diet.

Let’s see if you can guess which one it is:

A. Sourdough Bread
B. Cottage Cheese
C. Olives

This is critical news if your goal is to have a slimmer waistline.

Answer revealed here >>

PS: There’s good news too… There is one simple snack that yields a power punch for your microbiome. This means a healthier digestion, less occasional bloating, and even a slimmer feeling physique. Write this name down.

The post Frozen blueberries vs Fresh blueberries: 3x more inflammation killing polyphenols in this one… appeared first on thenutritionwatchdog.com.

by Mike Geary – Certified Nutrition Specialist and Author of The Diabetes Fix and The Truth About Testosterone

You may have heard that blueberries are packed with beneficial phytochemicals (polyphenols), but new research shows that WILD blueberries may also help you fight inflammation and even drop body fat right down at the cellular level.

In a recent published study Critical Reviews in Food Science and Nutrition scientists looked at what actually happens after you eat wild blueberries. Turns out, once your gut microbiome processes the powerful polyphenols in these berries, they transform into potent compounds that directly impact fat storage and inflammation inside your body.

Wild blueberries are particularly more powerful than standard berries at the store (Don’t worry, wild blueberries are easily available frozen at most health food stores)…

Here’s what the study found:

Researchers exposed fat cells to wild blueberry compounds: isoferulic acid (IA) and vanillic acid (VA). These two compounds helped reduce fatty acid synthase, which is an enzyme your body uses to create and store fat.

That’s a direct hit to one of the key drivers of weight gain.

Meanwhile, a third compound called syringic acid ramped up another antioxidant enzyme known as HO-1, which helps defend your cells against oxidative stress and chronic inflammation.

And all of this happened at real-life, food-based doses.

This means wild blueberries don’t just taste good or “fight free radicals.” They can actually change how your body manages fat and inflammation, which are two of the biggest culprits behind metabolic problems, fatigue, and chronic disease.

But there’s a catch: your gut bacteria play a massive role in unlocking these benefits.

That’s why gut health is about a lot more than just digestion. A well-balanced microbiome helps convert plant compounds into usable fuel, regulates inflammation, balances hormones, supports immunity, and even affects how your body stores and utilizes fat.

Targeted support, like the unique polyphenols from wild blueberries, cranberries, pomegranate, and even grapes, can help feed your good bacteria and keep this system running smoothly.

The bottom line is that wild blueberries aren’t just another trendy super-food. When your gut is in good balance, they become a metabolic ally, helping your body manage fat and inflammation with real studies to back it up.

And you don’t have to go foraging in the forest to find WILD blueberries, as most health food stores actually carry wild blueberries in the frozen fruit section. Add them to your smoothies, cereal, buckwheat pancakes, salads, yogurt, and possibly even on top of your healthy homemade ice cream.

Now that you know just how powerful wild blueberries are for your health (more powerful than regular blueberries), let’s take a look at a fun little quiz below and a few more foods…

QUIZ: Which of these snacks are terrible for your waistline?

According to leading gut health expert and former heart surgeon Dr. Steven Gundry, there’s a handful of “health snacks” that are terrible for your waistline.

One of these foods is even considered a staple in every healthy diet.

Let’s see if you can guess which one it is:

A. Sourdough Bread
B. Cottage Cheese
C. Olives

This is critical news if your goal is to have a slimmer waistline.

Answer revealed here >>

PS: There’s good news too… There is one simple snack that yields a power punch for your microbiome. This means a healthier digestion, less occasional bloating, and even a slimmer feeling physique. Write this name down.

The post Wild Blueberries Stop Fat Gain, Fight Inflammation, and Improve Gut Health (Better than Regular Blueberries) appeared first on thenutritionwatchdog.com.

By: Mike Geary – Certified Nutrition Specialist and Author of The Diabetes Fix and The Truth About Testosterone

As you probably know, I am very health-conscious, always digging through the latest research studies, books, and podcasts to keep up on cutting-edge health information.

Lately, I have been researching microplastics, and the amount we actually ingest and that get stuck in our organs is pretty scary.

So much of our food and drinks are packaged in plastic, and we store everything in those handy zip-lock bags that shed plastic into our food. There’s plastic in our kitchen utensils, our pots and pans, our clothing (anything synthetic is basically plastic), our mattresses, bedding, rugs (breathing in microplastics from your carpet that get lodged in your lungs and into blood stream), flooring, furniture, and on and on.

Plastic particles have now been found in studies in most of our organs, blood, lungs, ovaries, testicles, placentas, and brain tissue.

One recent study estimated the average person’s brain now contains the equivalent of a plastic spoon’s worth of plastic fragments. A plastic spoon. In your brain. And these particles are linked to inflammation, hormone disruption, fertility problems, heart attacks, strokes, and dementia.

For years the message has basically been, “sorry, you are full of plastic, there is no real way out, do your best to avoid it.”

But I recently saw this groundbreaking study and wanted to share it with you.

Researchers in South Korea found that a specific strain of healthy bacteria in kimchi can actually grab onto nanoplastic particles in the gut and pull them out of the body through normal digestion.

Scientists isolated the bacteria, called it CBA3656, and tested it in the lab, where it bound to 87% of the nanoplastics they threw at it. Then they fed it to mice, who excreted more than twice as much plastic in their stool compared to the control group. Twice as much. From bacteria in a fermented cabbage dish people have been eating for thousands of years.

Now, I do want to be honest with you. This was a study in mice, not in humans, and eating a jar of kimchi tomorrow is not going to suddenly detox you. But real, living, traditionally fermented foods are doing things in our bodies that modern medicine is only just beginning to measure.

traditionally fermented foods The kind with real “live bacteria” still in them, not the pasteurized supermarket versions sitting on the shelves. You’ll find them in the refrigerated section of the grocery store. Or, you can easily make them yourself.

Here is what I am doing about it.

I have gone through our house and replaced everything synthetic I can find with natural fibers, from clothing and bedding to food storage and cookware. And to clear out the tiny plastic particles that may already be in my body, I am eating traditionally fermented foods every single day.

You can start small. Swap one synthetic thing at a time, and add one real fermented food to your plate this week. The more I learn, the more I realize the health fixes we are looking for have been sitting in our grandmothers’ kitchens the whole time.

For more on plastic found in everyday items… in this case, your food… keep reading:

3 Foods Loading Your Organs, Brain and Blood With Microplastics

According to Dr. Rick Cohen – a renowned Duke University MD – these 3 “micro-plastic foods” are secretly poisoning Americans…

Because they’re packed with tiny pieces of plastic that can…

💔 Spike heart attack risk by 450%
🧠 Build up inside your brain
☢️ Damage every organ in your body

Here’s a quick hint:

– Food #1: This is one of America’s favorite seafood, and everyone orders it at restaurants…
– Food #2: It’s a common veggie you probably have in your fridge right now…
– Food #3: This is something you sprinkle EVERY day on your meals…

Want to know exactly what these 3 foods are?

Get the answer below from Dr. Cohen himself:

>> 3 “micro-plastic foods” to AVOID at all costs.

The post Kimchi: This fermented food removed 87% of microplastics from the gut in a study appeared first on thenutritionwatchdog.com.

By: Mike Geary – Certified Nutrition Specialist and Author of the best sellers The Diabetes Fix and The Truth About Testosterone

You might have heard before that real sourdough bread is a lot easier to digest and better for your health than regular bread. I’ve even written articles about sourdough before and why it’s a better choice than regular bread.

Most regular bread from the store or restaurants is a disaster for your gut, your blood sugar, and your weight. But sourdough is quite different!

Recently, I decided to do a test on myself and see how my body reacted to eating homemade sourdough bread every single day, 2-3x a day for 60 days.

Luckily, my girlfriend has gotten really good at making homemade sourdough the right way, and uses quality ingredients like organic flour.

And we’ve been LOVING having a piece of homemade sourdough bread every morning with grass-fed butter and organic strawberry jam with our morning coffee… It’s sooooo good!

So how did my gut feel, and how did my body handle eating sourdough bread twice a day?

Well first thing is that I didn’t gain any weight. I know, I was shocked too… bread is notorious for causing weight gain, but that’s low quality grocery store bread made with cheap flours contaminated with glyphosate, containing added inflammatory seed oils, and other additives.

But with eating sourdough 2-3x a day for 60 days, I honestly felt great every day, had a lot of energy, and stayed about the same weight.

But here’s the cool thing… My GUT has felt happier than I can remember in a long time.

The sourdough has seemed to improve my gut health. My daily poops are more regular than ever, and well formed (sorry if that’s TMI, but it’s important to take note of for your gut health).

And I haven’t had any bloating at all surprisingly. I’ve even had 3-4 slices of homemade sourdough on some days, and still no bloating!

When I looked into some of the research on sourdough bread, it makes a lot of sense why I saw an improvement in gut health.

Sourdough contains both prebiotics and postbiotics that are powerful for gut health. While probiotics generally get the most attention (and the probiotics in sourdough are killed during baking), but the PRE and POSTbiotics have their own powerful benefits for your gut.

Some studies even show regular sourdough consumption improves the microbiome diversity of your gut.

I even ran across a study showing that the pre and post-biotics in sourdough can boost your production of natural GLP-1 in your body, which controls your appetite. This might be why I found myself quite satisfied and not craving junk foods, even while enjoying sourdough 2-3x a day.

Also, the fermentation process (24-48 hours) of a good REAL sourdough breaks down both the phytic acid in normal bread and also the FODMAPs, which are what causes bloating when you eat normal bread.

Phytic acid is an anti-nutrient in most bread that blocks mineral absorption, but with sourdough fermentation, the phytic acid has been broken down so that you actually absorb more minerals from your food.

And it’s even shown that a good sourdough fermentation breaks down the gluten in bread to be more digestible too.

I even have a couple close friends that usually can’t eat gluten or they get a terrible reaction, but they’ve been able to eat high quality sourdough bread with no problems at all.

Research also shows a much healthier blood sugar response from eating sourdough compared to regular bread.

Overall, after 60 days of eating high quality homemade sourdough bread 2-3x EVERY DAY, I personally found that my energy was great, I didn’t gain any weight, I’ve had no bloating, and basically perfect poops and a happy gut!

Now that we’ve talked about why sourdough bread crushes regular bread for health benefits and a happy gut… let’s look below at a few more starchy food options, one of which could be damaging your gut and harming your hormones…

Sweet Potato vs Pasta vs Squash (the #1 WORST starch for your gut & energy)

According to the best-selling author and world-renowned heart surgeon, Dr. Steven Gundry, there’s one starch people over 40 should never eat.

This starch can damage your gut and disrupt your hormones… It contains a toxin that damages the lining of your intestines, causes bloating, embarrassing gas, and a bulging belly.

Do you know the starch I’m talking about? Make sure you do by clicking the one below you think it is, and get the answer from Dr. Gundry himself on the next page:

>> Sweet Potato

>> Pasta

>> Corn

>> Squash

The post I Ate Large Amounts of Sourdough Bread for 60 Days and This Happened to my Gut appeared first on thenutritionwatchdog.com.

Today’s informational blog is republished from our friends at PaleoHacks.

Add these strengthening pelvic floor exercises to your workout routine to improve your sex life and reduce your risk of incontinence.

The pelvic floor is often overlooked, but they’re an important set of muscles to exercise! A strong pelvic floor is responsible for control and pleasure during sex, and they also control the bladder and bowel movements.

What is The Pelvic Floor?

So what exactly is the pelvic floor? These supportive muscles, tendons, and ligaments form a hammock at the base of the pelvis, helping the bladder, uterus, vagina, and rectum to function correctly. (1) They are the foundation for the core, providing stability and support to the organs of the lower abdominal cavity.

Common causes of pelvic floor issues include pregnancy or childbirth, hysterectomy, certain sports, aging, or inactivity of the pelvic floor muscles, just to name a few. Once the pelvic floor has been compromised, problems such as incontinence, diminished sex drive, or even pelvic organ prolapse – when pelvic organs protrude into or outside of the vagina – can arise. The most common sign of a weak pelvic floor – which affects up to 25% of women – is involuntary urine leakage (incontinence).

Luckily, pelvic exercises can help to restore strength and reverse some of these negative effects. These exercises, also known as Kegels, involve squeezing and relaxing muscles in the genital region in order to isometrically train the pelvic floor muscles.

How to Locate Your Pelvic Floor

Before beginning the following exercises, you must first be able to locate your pelvic floor muscles. Here’s how to do it:

1. Begin lying down with your knees bent and your feet on the floor.
2. Squeeze and lift the rectal and vaginal areas as if you were trying to stop yourself from urinating. Hold for 5-10 seconds and then release.
3. You should feel a closing feeling in your genital area when you squeeze. Imagine yourself drawing energy from the base of the pelvic bowl all the way up your body and through the crown of your head.
4. Repeat for 5 reps.
5. Use this Kegel sensation throughout the following 7 exercises.

7 Exercises That Strengthen Pelvic Floor

Bridge | 3 reps

This pelvic exercise helps to strengthen the pelvic floor, core, and hamstrings.

1. Start by lying down with your knees bent and your feet on the floor. Place your arms down alongside your body with your palms facing down.
2. Engage your pelvic floor. Then, inhale to lift your hips up towards the ceiling. Hold for 20 seconds and then exhale to slowly release your hips back down.
3. Repeat for 3 reps.

Shifting Plank | 15 reps

This exercise strengthens your pelvic floor and the other surrounding core muscles.

1. Start lying on the floor on your belly. Prop yourself up onto your forearms, straighten your legs and tuck your toes under, coming into a forearm plank.
2. Draw your navel up and in and engage your pelvic floor. Your shoulders should be stacked over your elbows and your hips should be in line with your shoulders.
3. Staying in your plank shape, inhale to shift your shoulders in front of your elbows, coming high onto the balls of your feet.
4. Exhale to shift your shoulders back over your elbows, pressing your heels back.
5. Repeat for 15 reps.

Wall Sit | 60 sec

This exercise helps to strengthen the pelvic floor, core, and legs.

1. Stand facing away from a wall.
2. Place your back against the wall and then walk your feet out in front of you so that the wall is supporting you.
3. Bend your knees until they are at 90-degree angles and engage your pelvic floor. Keep your navel drawing up and in towards your spine so that your lower back is pressing into the wall.
4. Reach your arms straight out in front of you hold for 60 seconds, then release.

Split Tabletop | 15 reps

This exercise strengthens the pelvic floor and core muscles.

1. Start by lying down with your knees bent and your feet on the floor. Place your arms down alongside your body with your palms facing down.
2. Engage your pelvic floor and lift your feet off the ground. Parallel your shins to the ground so that your knees are at a 90-degree angle.
3. Keeping your knees at 90-degree angles, inhale to separate your thighs into a straddle.
4. Exhale to squeeze your thighs back together and contract your pelvic floor.
5. Repeat for 15 reps.

Tabletop Pelvic Tilts | 15 reps

These pelvic tilts help you to strengthen the pelvic floor.

1. Begin on your hands and knees in a tabletop position, with your shoulders stacked over your wrists and your hips over your knees.
2. Inhale to round your lower back, tilting your tailbone down. Tuck your chin, draw your navel up and in, and contract your pelvic floor muscles.
3. Exhale to come back to center.
4. Repeat for 15 reps.

Bird Dog | 12 reps per side

This exercise strengthens the pelvic floor and the rest of the core muscles, improving balance and coordination.

1. Start in a tabletop position on your hands and knees. Engage your pelvic floor.
2. Shift your weight onto your left hand and your right knee. Then, inhale to reach your right arm forward and your left leg back.
3. Pause for a moment to balance, then exhale to place your right hand and your left knee back down to the starting position.
4. Shift your weight onto your right hand and your left knee. Then, inhale to reach your left arm forward and your right leg back.
5. Pause for a moment, then exhale to place your left hand and right knee back down.
6. Continue alternating for 12 reps.

Dead Bugs Crunch | 15 reps

This exercise strengthens the pelvic floor and abdominal muscles.

1. Start by lying down with your knees bent and your heels on the floor. Extend your arms back behind your head and engage your pelvic floor.
2. On an exhale, draw your knees into your chest and crunch your shoulders up off the ground. Reach towards your toes as you contract your pelvic floor.
3. Inhale to lower your arms and heels back to the starting position.
4. Repeat for 15 reps.

Add these strengthening pelvic floor exercises to your workout routine to improve your sex life and reduce your risk of incontinence.

Easy bladder trick to end pee accidents (do this tonight)

Are you always running to the bathroom?

Do you have trouble holding your pee for too long?

Constantly have that “got-to-go” feeling?

Embarrassed about adult diapers and ready to get out of them?

You can actually STRENGTHEN your bladder to “hold back the tides”.

It’s about INFLATING a little-known muscle that seals the bladder shut!

Finally say goodbye to the urges… the accidents… the leaks… the stress…

This 30-second trick you can try tonight puts you back in control!

Can’t hold your pee for long? Check this out NOW!

Original article can be found here:

The post 7 Exercises That Strengthen Your Pelvic Floor appeared first on thenutritionwatchdog.com.

by Mike Geary – Certified Nutrition Specialist and Author of The Diabetes Fix and The Truth About Testosterone

Pistachios are one of my absolute favorite nuts both in terms of taste AND nutrition.

When I was a kid, my parents always bought these huge bags of pistachios and I loved snacking on them all day long.

Later on, as a Nutritionist, I learned that pistachios are also one of the most beneficial nuts for your health, as they are loaded with vitamins, minerals, phytochemicals, and even have a better fatty acid profile than many other popular nuts like almonds.

Pistachios are rich in beneficial nutrients like flavanols, selenium, lutein, beta carotene, zeaxanthin, b6, and tocopherols. Studies show that pistachios are one of the best nuts for your heart health too!

Other studies also show that pistachios improve libido, improve blood sugar, and increase fat loss when consumed regularly.

Pistachios also help to feed the good bacteria in your gut and thereby improve gut health.

They really are a super-nut!

One of my favorite ways to snack on pistachios is with some good dark chocolate. And since dark chocolate is also known to improve gut health, lower blood pressure, and improve heart health, in my opinion, pistachios and dark chocolate together are a powerful combo to supercharge your health all while enjoying incredible taste!

But speaking of chocolate, did you know that there’s ONE specific unique form of chocolate that can nearly DOUBLE your GLP-1 levels in a matter of hours?

And this means your metabolism fires up and you slim down faster.

However, most people have never heard of this specific type of chocolate that I’m referring to here, and yet this chocolate is proven to boost your fat loss, lower blood pressure, and improve your gut microbiome.

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Hope you enjoy!

The post Pistachios & Chocolate: this combo burns fat, lowers blood pressure, feeds a healthy gut appeared first on thenutritionwatchdog.com.