Happy Friday! We’ve got some fiery health hacks for you today, including a tip that could help make your heart 20 years younger.

In today’s newsletter:

• 🫀 Exercise protocol to help reverse your heart’s age

• 🔥 High-protein foods to help you lose fat

• 🤨 Are your groceries ultra-processed?

• 🍓 A cardiologist’s top fruits to naturally lower blood pressure

• 🦴 Health Hack: How to build stronger bones

🧑‍💻 The Wellness-Tech Roundup

🫀 Reverse your heart’s age by 20 years: A study revealed how this vigorous exercise protocol could make your heart 20 years younger! (Go to 0:31 in the video to hear about the specific exercise protocol.)

🔥 Protein Power: These expert-approved high-protein foods that can help you lose fat around your waistline.

🔬 Processed or Pure? This short visual-story shares clues you can use to tell if your groceries are ultra-processed or not.

🍓 Heart-Healthy Harvest: A cardiologist reveals the top 4 fruits to naturally lower blood pressure.

🧑‍⚕️ Spice Rack Secrets: General Surgeon Dr. Karan unveils some of the healthiest seasonings to add to your diet.

🌿 Health Hack: Building Bone Strength 🦴

As we age, not only do our muscles weaken, but so do our bones, increasing the risk of fractures and impacting our lifestyle.

But fear not! Just like muscles, bones can be strengthened.

Here's how to fortify your skeletal framework:

• 🥛 Calcium-Rich Diet: Aim for 700mg daily from milk, yogurt, cheese, or plant-based options like tofu, beans, and lentils. Supplements can help if dietary intake falls short.

• ☀️ Vitamin D Boost: Essential for calcium absorption, get some sun for up to 20 minutes daily. In less sunny months, consider a supplement, too.

• 🏋️‍♂️ Weight-Bearing Exercises: Walking, stair climbing, jumping rope, or weight training are excellent for building bone strength. Adapt these activities to your fitness level and gradually increase intensity to avoid injury.

• 🚭 Reduce Pollutants: Cutting back on smoking and alcohol aids bone cell functionality.

• 🩺 Talk to your doc: Especially if you have health conditions like celiac disease or diabetes, consult your provider for personalized bone care advice.

Strong bones support an active, healthy life, so let's give them the care they deserve!

💡 Learn more about maintaining bone health here! 💡

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👋 Thanks for reading! Stay tuned for Sunday’s deep-dive!