Helloo! I am not looking for reddit to make my career decisions for me, but instead looking for insight from people in the MD or DDS program. What is it like being in your program? What ultimately made you decide to apply to your program? What are your plans for your future after MD/DDS? I genuinely see myself in both careers paths and feel equally passionate about both (however obviously I cannot do both)
For context:

1. For MD: I am drawn by the fact that it involves all the body systems. During my undergrad I learnt about them in-depth (and ofc there is so much more to learn) and developed a strong interest for cardiovascular physiology. There are so many gaps in knowledge that I want to help fill. I want a career where I can apply my science knowledge in a clinical way and really enjoy face-to-face work with people and connecting. I would want become a cardiologist later on. The drawback for me is of course time. I do not know what my future holds, but I know I would want to have a family and maintain strong relationships with people which obviously can be done bc others have done so but still there may be a strain between work and life.
   
2. For DDS: I am drawn by the fact that there is almost a guaranteed work life balance as a dentist. I am very detail-oriented and work with my hands a lot. I like staring at something for a while and correcting it like if I’m drawing or playing with clay or even with my PowerPoints lol. I feel like I connect with people one on one the best and know how to provide a safe and comfortable space for people. I understand that the mouth affects whole body health too and the gaps in dental care to people of low socioeconomic statues and I want to contribute to “filling” those gaps (no pun intended). I would want to end up as an oral and maxillofacial surgeon later on.
   

I am honestly really stuck and would appreciate any insight! Thank you so much :)

Glutathione, often referred to as the body's "master antioxidant," plays a critical role in maintaining overall health and well-being. However, when levels of glutathione become depleted, adverse consequences can arise, impacting various aspects of health. In this article, we'll explore the detrimental effects of glutathione deficiency on the body and the importance of addressing this deficiency to promote optimal health.
**1. Increased Oxidative Stress*\*
Glutathione is a potent antioxidant that helps neutralize free radicals and protect cells from oxidative damage. When glutathione levels are insufficient, the body becomes more susceptible to oxidative stress, leading to cellular damage and accelerated aging. Increased oxidative stress has been linked to a wide range of health issues, including chronic inflammation, cardiovascular disease, and neurodegenerative disorders.
**2. Weakened Immune Function*\*
Adequate glutathione levels are essential for maintaining a robust immune system. Glutathione plays a vital role in supporting immune function by enhancing the activity of immune cells and helping to regulate inflammation. When glutathione levels are low, the immune system may become compromised, increasing the risk of infections, autoimmune conditions, and other immune-related disorders.
**3. Impaired Detoxification*\*
Glutathione is involved in the detoxification process, helping to remove harmful toxins and pollutants from the body. As a potent antioxidant, glutathione neutralizes toxins and facilitates their elimination through the liver and kidneys. A deficiency in glutathione can impair the body's ability to detoxify effectively, leading to toxin buildup and an increased risk of toxin-related health issues, such as liver damage and oxidative stress-induced cell damage.
**4. Reduced Energy Production*\*
Glutathione plays a crucial role in energy metabolism, particularly within the mitochondria, the powerhouse of the cell. Low glutathione levels can impair mitochondrial function, resulting in reduced energy production and cellular dysfunction. As a consequence, individuals with glutathione deficiency may experience fatigue, lethargy, and a general lack of energy, negatively impacting their overall quality of life.
**5. Accelerated Aging*\*
Oxidative stress, immune dysfunction, impaired detoxification, and reduced energy production – all consequences of glutathione deficiency – contribute to accelerated aging at the cellular level. Chronic glutathione deficiency has been associated with premature aging, characterized by wrinkles, fine lines, sagging skin, and other signs of aging. By addressing glutathione deficiency, individuals may be able to slow down the aging process and maintain a youthful appearance.
**Conclusion: Addressing Glutathione Deficiency for Optimal Health**
In conclusion, glutathione deficiency can have far-reaching consequences for health and well-being, affecting various physiological processes and increasing the risk of chronic diseases. It is essential to recognize the importance of maintaining adequate glutathione levels and take proactive steps to address deficiency through dietary changes, lifestyle modifications, and targeted supplementation.
By supporting glutathione levels, individuals can mitigate the adverse effects of oxidative stress, strengthen immune function, enhance detoxification, boost energy production, and slow down the aging process. Prioritizing glutathione optimization is key to promoting optimal health, longevity, and vitality for years to come.

Stem Cell Research & Therapy
Published: 12 May 2024
Multipotent/pluripotent stem cell populations in stromal tissues and peripheral blood: exploring diversity, potential, and therapeutic applications
Domenico Aprile, Deanira Patrone, Gianfranco Peluso & Umberto Galderisi [4 Italian researchers - im72]
[From the article]:
Multipotent adult progenitor cells (MAPCs)
The multipotent adult progenitor cells (MAPCs) were first identified in human bone marrow and subsequently confirmed in animal models, such as mice and rats. MAPCs have demonstrated a remarkable ability to differentiate into a variety of cell lineages, including mesodermal, ectodermal, and endodermal lineages.
These cells can be isolated from various tissue sources, including bone marrow, brain, muscle and bone tissue. However, isolating MAPCs from bone marrow has been one of the most common and widely studied methods to date.
The process of isolating MAPCs from bone marrow involves several key steps that have been developed and optimized over the years. One distinctive feature of this process is the use of low-oxygen conditions, typically around 5%, during cell isolation. This hypoxic environment mimics the physiological conditions present in the bone marrow and promotes the maintenance of the unique properties of MAPCs. Once a critical mass of cells is reached in culture, MAPCs can then be selected using specific cell surface markers through flow cytometry techniques, allowing for the separation of MAPCs based on their expression of specific markers such as CD44, CD13, CD73, CD90, CD105, CD31, and CD49d.
Despite MAPCs may be present in a population of MSCs, the crucial points that define MAPCs compared to MSCs essentially lie in their different origins, not only mesodermal, and surface marker expressions. These differences define distinct potentials, such as a broader differentiative capacity, a more pronounced immunomodulatory capacity, and better performance in cell therapy.
One of the most remarkable features of MAPCs is their ability to surpass the differentiation potential of traditional MSCs, which are also frequently used in the field of regenerative medicine. Therefore, not only do they possess the ability to differentiate into a variety of cell types, like MSCs, but they also exhibit exceptional plasticity and adaptability, allowing them to cross lineage barriers more completely and efficiently.
MAPCs demonstrate immunomodulatory properties that go beyond those of MSCs. They can modulate immune responses, playing a role in regulating inflammation and promoting a favorable environment for tissue healing. This immunomodulatory behavior of MAPCs makes them particularly interesting for application as universal donors, as they can be transplanted into patients without the risk of immunological rejection.
The option to use MAPCs as universal donors is highly appealing in regenerative medicine, as it reduces the need to find a matching donor and the risk of tissue compatibility complications. The clinical applications of multipotent adult progenitor cells (MAPCs) are extremely broad and promising, with various pieces of evidence confirming their efficacy in crucial therapeutic contexts.
One of the most interesting aspects is the use of MAPC secretome, known as MAPC-conditioned medium (MAPC-CM), as a therapeutic agent for wound healing. This secretome contains a rich mixture of growth factors, cytokines, and other bioactive molecules that influence a series of key processes in tissue repair. Studies conducted on animal models with excisional wounds have shown that the application of MAPC-CM can promote cell migration, stimulate cell proliferation, promote collagen deposition, and enhance the formation of new blood vessels, known as angiogenesis.
These combined effects contribute to the rapid and effective healing of damaged tissues. Furthermore, clinical studies have demonstrated that MAPCs can have a significant impact on reducing myocardial scars in patients who have suffered from a myocardial infarction. This is particularly relevant considering that myocardial scars can compromise long-term cardiac function and increase the risk of cardiovascular complications.
MAPCs, due to their ability to differentiate into cardiac cells and their modulating effect on the surrounding microenvironment, can contribute to the regeneration of damaged cardiac tissue and the reduction of scars, thereby improving cardiac function and reducing the risk of complications.
In the context of stroke recovery, the MASTERS study has highlighted that MAPCs, particularly the Multistem type, can offer significant benefits if administered early within the first 36 h after the stroke. This underscores the crucial importance of optimized timing in stem cell therapies. MAPCs can act by reducing inflammation, promoting the regeneration of damaged brain tissues, and improving neurological function, thereby contributing to the recovery process after a stroke.
Transcriptomic analyses have also been performed, providing important insights into the differences in differentiation potential between MAPCs and traditional MSCs. These analyses have revealed that MAPCs show a greater inclination towards endothelial differentiation, namely the formation of cells that comprise blood and lymphatic vessels. This characteristic has been supported by in vitro experiments, such as Matrigel plug tests, which simulate the formation of blood vessels in a three-dimensional environment. MAPCs thus appear to express genes that are involved in angiogenesis, the process through which new blood vessels are formed from pre-existing ones, promoting tissue growth and repair.
On the other hand, MSCs seem to show a greater propensity towards differentiation into cartilage (chondrogenic) and bone (osteogenic) tissue cells. In summary, transcriptomic analyses have highlighted that MAPCs and MSCs present significant differences in their differentiation potential, with the former showing a greater inclination towards blood vessel formation and the latter towards the formation of cartilage and bone tissues.
These differences can have crucial implications in the context of regenerative medicine, allowing for the targeted use of each cell type based on the specific needs of the patient and the pathological condition to be treated. In conclusion, MAPCs exhibit exceptional characteristics that make them valuable in regenerative medicine. Their ability to differentiate into a wide range of cell lineages, together with their immunomodulatory properties and distinct transcriptomic profiles, makes them versatile players in the treatment of a variety of pathologies.
Research efforts continue to fully explore and exploit the therapeutic potential of MAPCs, with the aim of improving the health and quality of life of patients suffering from chronic diseases and severe injuries.
https://stemcellres.biomedcentral.com/articles/10.1186/s13287-024-03752-x

Have you ever woken up in the morning only to realize that getting dressed felt like a Herculean task? Or perhaps you've experienced a lingering ache in your chest that doesn't seem to dissipate no matter what you do. These physical manifestations might not be due to the flu or a pulled muscle. Instead, they could be the subtle whispers of grief, a complex emotion that doesn't just affect your mind and heart but can also take a toll on your body.
Value Proposition: In this article, we embark on a journey to unravel the intricate connection between grief and its physical effects on the body. From the pounding headaches to the exhaustion that seems to seep into your bones, we'll explore the science behind these symptoms and provide you with valuable insights to navigate them. By understanding how grief impacts your body, you'll be better equipped to cope with its challenges and find solace amidst the storm.
Engagement Questions: Have you ever experienced physical symptoms that you later realized were linked to your grief? How do you usually cope with these symptoms when they arise?
Body:
The Science Behind Grief's Grip on the Body
Grief is more than just an emotional response to loss; it's a physiological phenomenon that can wreak havoc on your body. When you experience grief, your brain undergoes a series of complex changes, triggering a cascade of hormones and neurotransmitters that can affect various systems within your body.
One of the most notable effects of grief is its impact on the immune system. Research has shown that individuals grieving the loss of a loved one often experience a weakened immune response, making them more susceptible to illnesses such as colds and flu. Additionally, chronic grief can lead to inflammation in the body, which has been linked to a host of health problems, including cardiovascular disease and autoimmune disorders. Grief is a profound human experience that extends far beyond emotion. It's a journey that touches every aspect of our being, including our physical health. When we lose someone dear to us, whether through death, separation, or other forms of loss, our bodies respond in ways that often go unnoticed but can have significant implications for our well-being.
At the heart of grief's impact on the body lies a complex interplay of biological processes orchestrated by the brain. When we experience loss, our brain perceives it as threatening our well-being, triggering a stress response that sets off a cascade of physiological changes. This stress response activates the sympathetic nervous system, releasing stress hormones such as cortisol and adrenaline.
Studies have shown that prolonged exposure to stress hormones can harm the immune system. Research published in Psychosomatic Medicine found that individuals experiencing chronic grief had lower immune cells, such as natural killer cells, which play a crucial role in defending the body against infections and tumors. This weakened immune response leaves grieving individuals more vulnerable to illnesses such as colds, flu, and other infections.
Moreover, grief-induced stress can also contribute to inflammation in the body. Inflammation is the body's natural response to injury or infection. Still, when it becomes chronic, it can lead to a host of health problems, including cardiovascular disease, diabetes, and autoimmune disorders. A study published in Biological Psychiatry demonstrated that individuals experiencing prolonged grief showed increased inflammatory markers, such as C-reactive protein, in their bloodstream.
But the impact of grief on the body doesn't stop there. The stress of grieving can also manifest in physical symptoms such as headaches, muscle tension, and gastrointestinal disturbances. These symptoms are often overlooked or attributed to other causes, but they can be a direct result of the body's physiological response to grief.
Understanding the science behind grief's grip on the body is crucial for developing strategies to cope with its physical effects. While grief is an inevitable part of the human experience, there are steps we can take to support our bodies through the healing process.
Prioritizing self-care is essential for managing the physical toll of grief. This includes getting adequate rest, eating nourishing foods, and exercising regularly. Studies have shown that exercise can help reduce stress hormones and promote the release of endorphins, which are natural mood lifters.
Seeking support from friends, family, or a therapist can also provide a crucial lifeline during grief. Talking about your feelings and experiences can help alleviate stress and promote emotional healing, positively affecting your physical health.
Incorporating mindfulness practices, such as meditation and deep breathing exercises, into your daily routine can also help reduce stress and promote relaxation. Research published in the journal JAMA Internal Medicine found that mindfulness meditation can reduce inflammation in the body, highlighting its potential benefits for managing grief-related inflammation.
Ultimately, navigating the physical effects of grief requires a holistic approach that addresses both the emotional and physiological dimensions of the experience. By understanding the science behind grief's grip on the body and implementing strategies to support our physical health, we can honor our journey of healing with compassion and resilience.
Navigating the Physical Terrain of Grief
So, how can you navigate through the physical terrain of grief? While there's no one-size-fits-all solution, there are several strategies you can employ to help alleviate the physical symptoms associated with grief.
Practice Self-Care: Prioritize self-care by engaging in activities that nourish your body and soul. Whether taking a warm bath, going for a leisurely walk in nature, or indulging in a favorite hobby, find solace amidst the chaos. Prioritize Sleep: Grief can disrupt sleep patterns, leading to insomnia or restless nights. Prioritize sleep by creating a relaxing bedtime routine and a conducive sleep environment. Limit screen time before bed and try relaxation techniques such as deep breathing or meditation to promote restful sleep.
Stay Active: Exercise is beneficial for your physical health and can also serve as a powerful tool for managing grief. Engage in activities you enjoy, whether it's yoga, dancing, or jogging. Exercise releases endorphins, which can help elevate your mood and alleviate stress. Seek Support: During grief, don’t avoid leaning on your support network. Contact friends, family members, or a therapist who can listen and offer guidance. Sharing your feelings and experiences with others can provide comfort and validation. Practice Mindfulness: Mindfulness techniques, such as meditation and deep breathing exercises, can help you stay grounded and present amid grief. Take moments throughout the day to pause and check in with yourself. Notice any physical sensations you may be experiencing and allow yourself to acknowledge and process them without judgment.
Wrap-Up: Grief is a multifaceted journey that encompasses both emotional and physical dimensions. By understanding the profound impact grief can have on your body, you can take proactive steps to care for yourself and navigate through its challenges with grace and resilience. Remember to prioritize self-care, seek support when needed, and honor your body's needs as you heal. Grief is not a linear path but a multifaceted journey, weaving through the intricate tapestry of our emotions and physical being. It's a terrain marked by peaks of profound sorrow and valleys of quiet reflection, each step leaving an imprint on our minds, bodies, and spirits. Understanding the profound impact grief can have on your body is essential for embarking on a journey of healing and restoration. When grief takes hold, it doesn't discriminate—it permeates every cell, triggering a cascade of physiological responses that can leave you feeling depleted and overwhelmed. From the heavyweight that settles in your chest to the restless nights haunted by memories of what once was, grief manifests in myriad ways, reminding us of our shared humanity.
However, amidst the turmoil, there is solace in knowing that you hold the power to navigate through the storm with grace and resilience. By prioritizing self-care, you can tend to your body's needs and nurture your spirit back to wholeness. Take time to listen to your body's cues, honoring its need for rest, nourishment, and gentle movement. Whether indulging in a soothing bath, savoring a nourishing meal, or a leisurely stroll in nature, find solace that replenishes your soul and energy stores.
Seeking support is another crucial aspect of healing from grief. Lean on your support network—friends, family, or a therapist—who can provide a listening ear and a compassionate heart. Sharing your feelings and experiences with others alleviates the burden of grief and fosters a sense of connection and belonging that is essential for healing. Remember, you are not alone in your journey; there is strength in vulnerability and community.
As you traverse the terrain of grief, honor your body's needs with compassion and kindness. Allow yourself to grieve in your own time and in your own way, trusting that healing is a gradual process that unfolds at its own pace. Be gentle with yourself, and extend the same grace to others on their own healing journey. Together, we can navigate through the storm of grief, emerging on the other side with hearts full of love and resilience.
Call to Action: As you embark on your healing journey, remember you're not alone. Take a moment to reflect on the strategies discussed in this article and identify one small step you can take today to prioritize your physical well-being amidst grief. Whether scheduling a massage, reaching out to a friend for support, or taking a few deep breaths, honor yourself and your journey with compassion and kindness.
Prayer
Gracious and Merciful God,
In this moment of solemn reflection, we lift our hearts to you, seeking your divine presence to comfort and heal those who are grieving in mind, body, and spirit. We come before you with hearts heavy with sorrow, knowing you are the source of all consolation and strength.
Lord, we pray for those who are mourning the loss of loved ones, feeling the ache of absence deep within their souls. Wrap them in your loving embrace, O God, and soothe their wounded hearts with the balm of your unfailing love. Grant them the courage to face each new day with hope, knowing that you are with them, guiding them through the darkness into the light.
We lift up to you those who are experiencing the physical toll of grief, their bodies weary from the weight of sorrow. Heal their wounds, O Lord, and restore their strength and vitality. Pour your healing grace upon them, touching every ache and pain with your gentle touch. Grant them the resilience to endure, knowing you are the Great Physician who heals all our afflictions.
Lord, we also pray for the wounded spirits of those grieving, their souls burdened with grief and despair. Bring them peace, O God, that surpasses all understanding, filling their hearts with your eternal love and grace. Lift the veil of darkness from their eyes so they may see your presence's light shining brightly within them.
In your infinite compassion, O God, hear our prayer and grant healing to all grieving in mind, body, and spirit. May your comforting presence surround them like a warm embrace, offering solace in their time of need. May they find strength and courage in knowing that you are always with them, guiding them through the valley of the shadow of death into the glorious light of your eternal kingdom.
We ask all this in the name of your Son, Jesus Christ, who conquered death and rose again, that we may have eternal life. Amen.

(Excerpt from "Nature Medicine". Official study title: "The artificial sweetener erythritol and cardiovascular even trisk".)
There's been a lot of discussion recently regarding the potentially unsafe use of a very popular artificial sweetener known as "Erythritol". As humans, we typically dislike any information which may require us to change our habits/behaviors or stop using products we enjoy. As a result, it is very common to immediately dismiss a report containing negative or dangerous findings about the use of such products. When it was announced that tobacco may be causing heart attacks/strokes/artery disease, MILLIONS of people refused the results because they really enjoyed smoking (myself included). I have been using Erythritol for a few years. I love how potent it is, how it tastes, and how it has no effect on diabetes-related issues. To stop using Erythritol would be a major inconvenience for me, so I do not enjoy discovering the product may actually be very dangerous. I've provided the opening paragraph to the ACTUAL study that was recently conducted on the effects of Erythritol. PLEASE -- disregard the incredibly irresponsible reports that the study only consisted of 8 people or that it only included obese, old men. There were a few thousand participants involved in the study of all ages and body types/status. The full article could not be published here but seems to be available through various sites (the actual article requires access to "nature medicine", and the official name of the study is "The artificial sweetener erythritol and cardiovascular event risk". It's a long, boring read, but it contains the actual facts of the study. The main point of the finding is: Our bodies reaction to the product Erythritol is causing SUBSTANTIALLY increased platelet production (blood clots).These clots are flowing to the brain/heart and immediately triggering a stroke or heart attack. These reactions are NOT a result of age or physical condition. Anyone at any age with narrow arteries/capillaries or a reduced circulatory system can suffer one of these clots. It is a fact that, those in poor physical condition or those individuals over the age of 50 are more likely to experience adverse reactions to blood clots. However, not every blood clot results in a stroke or heart attack. Young people with poor eating habits or pre-diabetes (1 in 3 Americans) can simply suffer a loss of circulation to a limb or organ. At any rate, blood clots are very dangerous and deserve our attention.
(Abbreviated using "...." for length only)
"Artificial sweeteners are widely used sugar substitutes, but little is known about their long-term effects on cardiometabolic disease risks. Here we examined the commonly used sugar substitute erythritol and atherothrombotic disease risk. In initial....studies in patients undergoing cardiac risk assessment (1,157) circulating levels of multiple polyol sweeteners, especially erythritol, were associated with incident (3 year) risk for major adverse cardiovascular events (MACE; includes death or nonfatal myocardial infarction or stroke). Subsequent targeted metabolomics analyses in independent US (2,149) and European (833) validation cohorts of stable patients undergoing elective cardiac evaluation confirmed this association......(with 95% confidence). At physiological levels, erythritol enhances platelet reactivity.....blood clotting. Finally, in a prospective pilot intervention study..... erythritol ingestion in healthy volunteers (8) induced marked and sustained (>2 d) increases in plasma erythritol levels well above thresholds associated with heightened platelet reactivity and thrombosis potential in in vitro and in vivo studies. <---(This is the group of "8" people which are constantly being mentioned---it was just an "on the way out the door" test to quickly study one final means of comparison, but is obviously NOT a significant part of the study) Our findings reveal that erythritol is both associated with incident Major Adverse Cardiac Event risk and fosters enhanced.... thrombosis (blood clotting). Studies assessing the long-term safety of Erythritol are warranted".

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Old-Scool Diet 2.O
"A comprehensive article on bodybuilding diet minutiae - and SO MUCH MORE
What follows is my version of an old school (mid-80s to early 90s) bodybuilding fat-loss diet/regimen, with an updated (2020's) dietary supplementation plan. This type of diet was very popular when I was a child and produced results for many who used it. I was reminded of such diets by bodybuilding writers such as John Romano, who wrote about the basic bodybuilding diet in an issue of Muscular Development sometime around 2008.
Although renowned for its simplicity, it can become somewhat monotonous. The key tenets of this type of fat loss diet are 1) being in a slightly negative caloric balance, 2) using a simplified shopping list of 15 or fewer items, and 3) taking in large amounts of protein, a moderately large amount of carbohydrates, and a small/modest amount of dietary fat.
You will consume 3-4 "whole-food" meals per day along with 1-3 protein shakes (more on workout days and less on off days). You should drink at least 1 gallon worth of calorie-free liquids per day.... the closer you get to 1.5 gal and even 2 gal (if you're really big) the better.
The Shopping List
So, you're at the grocery store and you're in and out within 10 minutes. You don't care about the weekly sales (unless they involve one of your "weekly 15" items). Thus, grocery shopping becomes a snap.
As for the items themselves, a basic "old school" bodybuilding diet would likely contain:

1. Eggs
2. Milk (skim or 2% or UF/CFM)
3. Chicken Breast (boneless and skinless)
4. Tuna chunk light, canned
5. Cottage Cheese (2-4%) & red-fat cheese
6. Lean Gr Beef or Sirloin, NY strip, etc Steak
7. Rice
8. Oatmeal
9. Whole wheat (or white) Bread
10. Apples
11. Oranges
12. Pasta
13. Frozen Berries
14. Bananas
15. Broccoli

Of course, you can rotate in other vegetables such as corn on the cob, salad greens, and lettuces (with light balsamic or low-carb vinaigrette dressing if a salad) etc etc.
Eating a variety of wholesome foods that are (by and large) as unprocessed (aside from rice and oatmeal which must be processed as well as some dairy items) as possible typically means you'll be getting a wide spectrum of nutrients, including both macro and micronutrients. A daily multivitamin/mineral tablet can ensure you're filling any gaps in micronutrient needs (vitamins and minerals). As for macronutrients, this diet provides the bulk of its calories as protein and carbohydrate with only about 10% of the daily calorie allotment being reserved for fats.
What is the logic behind the macronutrient breakdown?
You'll be eating about 45-50 percent of your calories as carbohydrates and 40-45 percent as protein with only 10-15% as fat.
Why 45-50% as carbohydrate? Carbohydrate is stored in the liver and muscles as a substance called glycogen. For every gram of glycogen stored within the body, there are 2.7 grams of water attached. This gives the muscles a pumped appearance and feeling. This also means the muscles are well stocked with stored energy. The majority of your weight training sessions will involve anaerobic exercise. This type of exercise utilizes the glycolytic energy pathway to generate ATP or Adenosine Tri Phosphate.
(Note: The amino-acid-based dietary supplement Creatine also supports ATP synthesis by donating Phosphate to ADP).
Having adequate amounts of both calories and carbohydrates helps prevent dietary-induced drops in TSH.... or Thyroid Stimulating Hormone. This, in theory (and empirical practice) keeps one's metabolism humming and prevents one from "drying out." Simply put, you'll get great pumps in the gym thanks to all that stored water (remember 2.7 grams of water is stored per gram of glycogen).
Energy-rich carbohydrates (grains and fruits) differ from fiber-rich vegetables. Not only do energy-rich carbohydrates provide far more calories but the calories they supply raise blood glucose levels markedly and rapidly. These types of carbohydrates are more easily broken down into simple sugars (glucose etc). Simple sugars and carbohydrates such as rice and white bread are termed high-glycemic (they spike serum blood sugar and insulin levels) while whole wheat or rye bread and things like oatmeal and non-starchy vegetables are deemed low-glycemic.
To be completely forthright and technical all carbohydrates and macronutrients provide energy. The phytonutrients, micronutrients, and fiber aside, carbohydrates simply provide a "higher octane" energy (than protein or fat). ATP is regenerated via the glycolytic energy pathway; carbohydrates stoke the glycolytic energy pathway most efficiently. Despite this, carbohydrates are technically unessential.
Fat and in particular protein can both be used to create carbohydrates. And both fat and protein can supply energy. But fat and protein contain essential nutrients the body cannot manufacture. These essential nutrients are essential fatty acids (EFAs) and essential amino acids (EAAs).
What about Protein?
Because you're getting roughly half of your calories from carbohydrates the protein you take in will likely be spared from providing energy - at least that's what we're hoping for. You're going to shoot for 1 gram of protein per pound of body weight. The actual range of values would be between 0.8g/lb to 1.4g/lb (grams of protein per pound).
You're going to want to consume high-quality, complete protein from sources such as meat, poultry, fish, and dairy. If you have 4 meals and a shake and are taking in let's say 225 grams of protein per day that works out to 45 grams per "feeding." To be more realistic we'll simply say take in between 40-50 grams of protein per feeding.
Protein supplies nitrogen and the "building blocks" of skeletal muscle tissue (amino acids). Protein is essential because 8-10 amino acids are considered essential (other amino acids can become essential in certain situations or circumstances, they are called conditionally essential amino acids).
If you're 200 lbs taking in 1.25 grams protein per pound of bodyweight you're consuming 250 grams of protein per day. Protein contains 4 calories per gram. Thus you'd be consuming 1,000 calories of protein. At 45-50% of total daily calories, carbohydrates would comprise app 1.25x worth of calories as compared to protein. Thus, carbohydrates would come to 1,250 calories. Total daily calories would thus far be 2,250.
2,250 divided by 0.9 yields 250 calories, and at 9 calories per gram that would afford us a mere (roughly) 25 grams of fat. I would at least double this figure (not counting supplemental fats). 50 grams of fat adds 450 calories. 450 plus 2,250 yields 2,700 calories total. Thus, your diet breakdown will be closer to 16-20% fat (20% when including supplemental EFAs), 40% protein, and 40-45% carbohydrate).
Note: If need be, you can cut down carbohydrates by a few hundred calories and increase your protein consumption. This would change the dietary breakdown to roughly 40/40/20 (popularized by Barry Sears as the Zone diet).
You'll want to stay on this diet for a week and record how you felt, what you ate, and how well you slept. Every other day weigh yourself after your morning shit, shower and shave. If you maintain your weight the 2,700 calorie mark is your body's "set-point target." To reduce excess weight (fat) reduce your total daily calories by roughly 10-15 percent and exercise 3-5 days per week. Include cardiovascular training in addition to your weight lifting to further speed up your fat loss efforts. You can do LISS (low-intensity steady state) cardio (walking) or you can do HIIT (High-intensity interval training) cardio 2-5 times per week. Personally, I would choose 5 45-minute leisurely walks over other forms of cardio.
What about "fat burners?"
When people say "fat burners" they're referring to thermogenic agents which speed up the body's metabolism by some 5% or so (5-8% for an hour or two). In the 90s both Phentermine and the ECA stack were popular. These catecholamine-based compounds were potent appetite suppressants, particularly phentermine. The ECA stack was/is also a beta-adrenergic agonist. Since then a host of other supposedly "thermogenic" compounds and preparations have come into the limelight. Yerba Mate comes to mind, as do the popular OTC products Xenadrine and Hydroxycut. Even plain old caffeine is sometimes considered a first-rate "fat burner."
The truth is these products barely increase metabolic rate enough to make much of a difference. Most of their worth comes from their appetite-suppressant effects. Now, I'm not saying if you're suddenly prescribed Adderall or start smoking ice you won't lose weight - you will. It's simply that most weight loss, even from strong stimulants, comes from their appetite-suppressant effects.
The only "fat burners" that truly increase fat burning without the need for appetite suppression are L Carnitine and Cardarine. Cardarine is a peroxisome proliferator-activated receptor-delta agonist. Cardarine enhances lipolysis during exercise. Training increases energy availability by promoting catabolism of proteins, and gluconeogenesis, whereas GW501516 enhances specific consumption of fatty acids and reduces glucose utilization. L Carnitine can be beneficial to exercise performance and fat loss; paradoxically it also suppresses T3, or active thyroid hormone.
T3 or Cytomel can be used to markedly increase resting metabolic rate, but "T3 burns through muscle and fat indiscriminately." You can reduce the amount of muscle tissue being burned and attenuate the reductions in "muscle pump" experienced when supplementing with extra T3.
To do so you'll need to drink water like a camel and supplement your diet with beetroot crystals and citrulline malate. You'll also want to utilize Tadalafil or Cialis. Surprisingly, aside from increasing the pump one experiences from lifting weights Cialis also increases fat burning and creates more BAT (Brown adipose Tissue as compared to WAT... white adipose tissue), relatively speaking. BAT is metabolically active and behaves more like muscle in this respect.
To reduce muscle loss while on higher doses of T3 nothing short of AAS (@ least 200-300 mg/wk, if not 400mg + per week) will truly help. SARMS such as RAD-140 may be of some (yet limited) value. To be honest I would avoid T3 supplementation unless also using Testosterone (Enanthate 400mg/wk) or other AAS.
As for fats, their consumption is largely incidental on this diet and comes from the dairy, red meat, poultry, occasional salad, or handful of mixed nuts one might expect to consume if adhering to the aforementioned dietary principles .
This means the amount of saturated fat as compared to MUFAs or PUFAs will be somewhat high. To remedy this one can consume tuna packed in soybean oil as well as by supplementing 3x per day with triple concentrated, enteric-coated, fish oil capsules. These fish oil capsules break down in the small intestine and there are no fishy burps with them thanks to that enteric coating. They are extremely rich in the special fatty acids EPA and DHA, Eicosapentaenoic acid and Docosohexanoic acid.
One might also supplement with an Udo's Omega 3:6:9 blend of daily supplemental oil.
As for specialty fats, one must purchase the next two in supplement form. CLA is conjugated linoleic acid and it helps improve body composition over time by increasing muscle mass and decreasing fat mass. Sesamin has a host of potential health benefits. Together these two designer fats can markedly improve physical aesthetics, health, and overall well-being.
Finally, there is GLA or gamma linoleic acid. Unless you eat a lot of cashews you'll want to get this fatty acid in supplement form as well.
Note: You needn't supplement every specialty fatty acid mentioned to reap benefits from each fatty acid you choose to use.
The GOLDEN RULE of DIETING: CICO
Calories in vs. calories out. It's so simple yet so misunderstood. When you reduce dieting down to its least common denominator it's CICO you're left with. If you aren't gaining or losing weight you're at an established set-point. You're at current equilibrium. It also means you're essentially burning just about every calorie you take in (burning every single calorie to be more precise, it's just the body's ebbs and flows and an equilibrium setpoint is usually somewhat elastic ).
If you begin to regularly consume more calories than your BMTMR allot (and than you burn via daily movement and exercise), you will put on additional body mass (including both fat and skeletal muscle). If you begin to consume less than your BMTMR allot, and/or begin exercising yourself into a negative caloric balance, you will lose weight, typically a combination of fat and muscle (but usually far more fat than muscle, particularly if one lifts weights throughout).
Note: BMTMR = Basal & Total Metabolic Rate
So are all macronutrients equal then? I mean, do all macronutrients convert into ATP at the same efficiency rate?
Technically no they do not. Protein is far less efficient in its conversion to ATP as compared to fat or carbohydrate. Thus, it takes MORE protein to create "x" amount of ATP. Remember, ATP stands for adenosine triphosphate. It is the body's preferred cellular fuel for high-intensity, high-octane activities. In this sense, protein's inefficiency in converting to ATP means a calorie really isn't a calorie after all. (Because) It takes more protein calories to create "x" amount of ATP than if one were creating that same "x" amount of ATP from carbohydrate or fat calories.
Now that that anomaly is out of the way it's best to simply memorize CICO, calories in vs. calories out, irrespective of macronutrient source. This is the most practical, tried and true way to diet scientifically.
So you've established your caloric allotment for metabolic equilibrium and lowered that figure by 10-15%. You've added in 3-4 30-minute LISS cardio sessions per week in addition to 4 weight-lifting workouts. You're beginning to lose weight week in and week out and then your progress slows and eventually stalls. Your body has become accustomed to the lower calories and the extra workload. Unfortunately, aside from supplementing your diet with substances such as Cardarine or Clenbuterol, there is little more you can do outside of dropping calories once more.... (or adding even more cardio).
Over time these successive reductions in calorie allotment lead to a reduction in TSH, or thyroid stimulating hormone. It's the body's way of slowing things down in an effort to maintain homeostasis. To continue improving body composition one mustn't merely lose as much fat as possible, but also must maintain the muscle mass one has - or even build a bit. Now I'll come right out and say it, if you're 6-10 weeks into a strict fat loss diet you're not going to be concerned with building additional muscle unless you're using Testosterone and/or other AAS and PEDs. Even then, if juicing quite a bit, at some point building muscle transitions into preserving muscle. No matter how much you're pinning if you aren't eating enough calories you simply cannot (physiologically) add appreciable lean fat-free body mass.
To boost the body's T3 levels one can supplement directly with T3 (Cytomel) or with pro-active-thyroid T4 (converts to T3 in body; Synthroid). There is supplemental T2 but I advise readers to steer clear of this thyroid analogue. Another way of boosting T3 levels, and a legal, natural way to boot, is by having periodic carbohydrate-rich refeeds and higher calorie days. Have a carbohydrate-rich meal every 3 days if on a lower carbohydrate diet as well as a higher calorie day once every seven to ten days whether on a mixed macronutrient or a lower carbohydrate type diet.
How many meals do you need to eat per day?
While there is potentially some slight advantage to eating several smaller to moderately sized meals spaced evenly throughout the day the science says "when you eat the bulk of your calories makes little to no difference." So if you'd rather have two larger-sized 1,350 calorie meals and then intermittently fast for the rest of your wake-sleep cycle (or "day" whether a 1st, 2nd, or 3rd shifter etc) go ahead. That said, I would personally recommend at least 2-3 whole food-based meals and 1-3 protein shakes per day for best results in the gym. As for weight loss, remember it boils down to CICO: whether you have 10 270-calorie mini-meals or one 2,700-calorie smorgasbord makes practically no difference.
What about enhancing insulin sensitivity and improving glucose metabolism while imparting a nutrient-partitioning effect?
I first learned of the term Glucose Disposal Agent while reading Dan Duchaine's Underground BodyOpus. Dan was recommending an isocaloric diet at one point but I believe he'd moved onto cyclical ketogenic-type dieting by the early to mid-90s - and obviously by the time he wrote Underground BodyOpus. Because catecholamines work better in low (serum) insulin environments and because high levels of insulin in the blood render fat-burning enzymes such as HSL largely inert, it is a good idea to release as little insulin as is necessary/possible. Postprandial serum insulin concentrations share a direct correlation with postprandial (after a meal) blood glucose levels. To help optimize glucose metabolism and loweoptimize postprandial glucose numbers far more efficiently - while also driving nutrient partitioning by enhancing the selective expression of GLUT 4 (on muscle cells and not fat cells), one should consider the use of glucose disposal agents such as Na R ALA and Berberine HCL.
Over time the use of GDAs improves insulin sensitivity markedly, assisting in the significant attenuation of metabolic syndrome. Berberine alone has been shown in some clinical trials to perform as good or better than the popular diabetic medication Metformin. Na R ALA is the most bioavailable form of alpha lipoic acid and you need only 250mg 2-3x/day to reap major benefits. If you use the cheaper form of alpha lipoic acid use 400-700 mg 2-3x/day.
To these two GDAs I would recommend a form of Vanadium, Vanadyl Sulfate. I would also add a form of chromium, either chromium picolinate or chromium polynicotinate. There are scores of various GDA or GDA-like compounds to choose from. For the most bang for your buck start and stick with this 4 part GDA stack before adding additional GDA compounds into the mix.
Note: If you combine the regular use of GDAs with a modified lower or low-carb diet one can literally reverse Type 2 Diabetes, particularly if the disease is in its early onset stage(s).
Maintaining Energy (to train intensely) while on a reduced-calorie diet
When you lift weights getting that all too familiar "pump" feels amazing. Arnold Schwarzenegger once compared it to sexual release - even going so far as to claim the "pump was better than cumming." I would have to disagree with Mr. Schwarzenegger on that, but I will concede that getting a vein-bursting, skin-splitting pump (obviously I'm embellishing: no pump bursts veins or splits the skin) gives one a major short-term motivational boost as well as an endorphin rush. It also feels great and makes one look more muscular and vascular. But getting a great pump while in a major caloric deficit, particularly if one is restricting carbohydrates, becomes difficult to say the least. So how does one boost the body's high-octane "energy" source, ATP, without taking in extra calories?
If you were unaware that ATP can be supplemented directly (orally), now you know. PEAK ATP is a well-known ATP supplement. In addition to supplementing directly with ATP one can also utilize Creatine Monohydrate (or other forms of creatine) to behave as a Phosphate donor. Creatine is stored within the body as creatine phosphate. Creatine phosphate donates its phosphate ring to ADP, or Adenosine Di-Phosphate, creating ATP, or Adenosine Tri-Phosphate. As you know ATP is the body's preferred "high-octane" cellular-energy-medium. Creatine and ATP are both important to high-intensity anaerobic exercise. But what about boosting the glycolytic energy pathway?
The body utilizes glucose and stored glycogen to replenish ATP. When glucose/glycogen is in low supply the body will utilize glycogenic amino acids (in a process called gluconeogenesis) to boost serum glucose concentrations, especially while involved in intense exercise such as weight lifting (bodybuilding). Supplementing (pre-workout) with whey protein isolate and/or EAA/BCAA+Glutamine can help prevent the body from utilizing its muscle tissue as a donor source for gluconeogenically-derived "energy."
Note: Glutamine can increase both hepatic and skeletal muscle glycogen stores (without carbohydrates).
Another thing you can do to enhance fat burning is to increase the proportion of fuel burned as fat during exercise. To achieve this supplement with the PPAR delta agonist Cardarine. Cardarine markedly increases cardiovasculaendurance capacity as well as muscular endurance. You'll be getting a few more reps per set on your higher rep sets and increasing the amount of fat (instead of blood sugar) your body is using while doing so.
Note: Stacking Cardarine with the infamous lipotropic L Carnitine may further enhance each supplement's effects.
Note: I have a separate article written on L Carnitine. See this article to learn everything you would ever want to know about L Carnitine in less than 5 minutes.
What about maintaining the muscle mass you built while in a caloric surplus after you diet your way into a significant negative caloric balance?
The supplement HMB, Beta Hydroxy Methyl Butyrate was over-hyped in the 90s. Everybody was looking for the "next creatine." And HMB showed promise. Then the research trickled in. Initially, HMB appeared to be of little value. Then more and more research poured in. Today we know HMB is most effective as an anticatabolic supplement.
HMB helps ensure the body remains in a positive nitrogen balance, but not by increasing protein synthesis. Rather, HMB reduces the breakdown of muscle mass (protein), and is particularly useful in lower-calorie settings, and/or high-stress situations (including recovery post-surgery and healing from serious burns).
You'll want to use a minimum of 3 grams of HMB per day. Amounts as high as 10 grams or more daily can be costly but are safe (and more effective than lower dosages, which does not necessarily hold true for other dietary supplements).
A second anticatabolic supplement you might consider is Phosphatidylserine or PS. The use of PS is reportedly effective in reducing excessive serum cortisol concentrations. Cortisol, a glucocorticoid, increases protein catabolism. This supplement can be costly to use, however.
Some trainees, gurus and gym pundits firmly believe the conditionally essential amino acid Glutamine is a potent anti-catabolic substance. The research on Glutamine's efficacy for athletes isn't clear; some studies show benefit(s) while others clearly do not.
If you're using appreciable amounts of protein powder (Whey Protein Isolate, Pea Protein Isolate, Caseinate, Milk Protein Isolate) you'll be getting about 4-5 grams of Glutamine (and precursors) per scoop (app 25 grams of protein. Most protein rich whole foods are also rich in Glutamine.
If you're in a caloric surplus (off season mode) then additional Glutamine is essentially a waste of money. Glutamine is best utilized while in the throes of strict dieting, when muscle mass losses are most likely. Glutamine can contribute to the Amino Acid Pool and act as a gluconeogenic donor if need be. Glutamine can also help restock both hepatic and skeletal muscle glycogen stores INDEPENDENTLY of carbohydrates (Glucose). To enhance glycogen replenishment, particularly in the peri-workout period, Glutamine must be taken in very large doses (up to 15-20 grams pre/intra workout & post workout).
Another thing you can do to reduce the loss of muscle mass while dieting is to raise your protein consumption to as high as 1.5 grams per pound of body weight. Of course, you'll have to have a commensurate reduction in calories from carbohydrates and/or fat.
And remember, while dieting to maximize fat-loss your goal isn't to build muscle, but instead to maintain that muscle which you've already built. This means you must take care to avoid overtraining. Not only is overtraining unnecessary at this stage, but it can be extremely damaging to one's physique. You run the risk of injury anytime you step foot in a gym but the probability of injury is geometrically increased if one is overtraining, particularly while on a low-calorie diet. Limit your weekly lifting sessions to no more than 5. Don't go crazy on the volume (# of sets) and stay in the 8-12 rep range most of the time (you can do more or fewer reps but 8-12 is a great rep range for most). You aren't going to be setting any PRs here.
Can you tell us what a sample day of eating might look like?
Let's say you decide on 3 whole-food meals, 2 shakes, and a snack every day. Let's assume your shakes are composed of ultrafiltered skim milk (12 g protein and 8 grams carbohydrate w/ 0g fat per 8oz), 2 scoops whey isolate (40 g protein), a small banana, and 1/2-1 cup frozen strawberries. By themselves, the two protein shakes will supply 130 grams of protein. And remember, at the beginning of this article we said our hypothetical dieter was 200 pounds. Thus your total daily protein goal in grams was 250 grams per day. Hence, you need only consume 120 more grams of protein, divided between 3 whole food meals and your optional snack.
Your total daily calorie and macronutrient allotment breakdown:
Calories: 2,700 Protein: 250 grams, 1,000 Cal Carbohydrate: 310 grams, 1250 Cal Fat: 50 grams, 450 Cal
Note: the caloric/macro breakdown above yields appx 37% protein, 46% carbohydrate, and 17% fat. This differs slightly from the 40/50/10 breakdown we began with but the actual percentages are simply a guide post. If you're more endomorphic you should probably drop the carbohydrates to 37% and raise the fat to make up the difference (or add protein for the same reason). If you're an ectomorph or mesomorph you can handle the 46% carbohydrate level without missing a beat.
Note: Supplemental fats do add additional fat grams (and calories to your daily totals). Thus, your total fat intake will likely be closer to 80 grams per day. You may also take a shot glass or two of extra virgin, cold-pressed organic olive oil 3-5 times per week to increase MUFAs in your diet.
Removing the protein shakes' nutritional values (130 grams protein, 0 grams fat, and roughly 60-120 grams of carbohydrates: one protein shake may be simply protein powder with milk or water and ice) leaves 120 grams of protein, 50 grams of meal-derived fats (excluding supplemental fats) and approximately 190-250 grams of carbohydrates for the remainder of the day. These figures will be spread (evenly or unevenly) over 3 whole-food meals and one snack. This works out to 40 grams of protein, 80 grams of carbohydrates, and about 15-20 grams of fat per meal. Under this scenario, your snack would have to be something like sugar-free jello which has practically no calories whatsoever.
As for how you put together your meals....
Because your list of foods was basic and limited to 15 items you'll have an easy time putting potential menus together. Choose foods from your list and match up their nutritional values to fit the macronutrient and caloric allotment for each of your 3 whole-food meals.
Note: If you need more variety go ahead. The number of different foods you eat has no intrinsic bearing on the results you'll achieve from dieting. I give the 15-item limit to reflect the authenticity of old-school bodybuilding dieting as told by John Romano, the famous bodybuilding author, and for simplicity's sake.
Look up the nutritional value of the various 15 (or more) foods you chose for your diet and write them down on the front page of your diet journal. You're going to want to make use of nutrition labels anytime you deviate from your list of foods. And if you're not accurately eyeing up proper portion sizes you'll want to invest in a food scale. Studies have shown that people who didn't record what they ate often overate far more than what they self-reported they'd eaten. The same goes for people commonly overestimating portion sizes. That's why you're going to record everything you eat and weigh out or measure proper portion sizes.
So how do you know how many calories you should begin the diet with?
There are many useful diet and macro calculators available online. One figure I've come across quite a bit is 15-17 calories per pound of body weight as a good, "average" starting point. For a 200 lb person, this works out to between 3,000 and 3,400 calories per day, which might be a bit high. If consuming even 1.25 grams of protein per pound of body weight that 15-17 cal/lb figure leaves 2,400 "energy" calories to come from carbohydrates and/or fats. Our hypothetical diet above was 2,700 calories with 250 grams of protein for a 200-lb individual.
So the two figures (2,700 cal and 3,000- 3,400 cal are close enough to be compatible and would likely fit any 200 lb hard training individual quite well - but we can't be certain. The only way to do that is to keep a diet journal for a minimum of 7 days where you record every morsel of every foodstuff you consume, each and every day and night. You also tally up your macronutrient totals for each of the seven days. At the end of those seven days, if your weight has remained the same, you have found your homeostatic caloric setpoint.
Add up the total amount of calories consumed over the seven days and then divide the resultant figure by seven. You now have your starting caloric allowance. If you want to gain quality mass you would increase your calories by 10-15%. But, we want to lose fat, so we will cut out starting caloric allowance (homeostatic-setpoint) by 10-15%.
If you simply don't have the discipline to keep a food journal you'll also have trouble keeping track of calories later on in the diet and end up overeating, even if unintentionally. That said, 15-17 cal/lb of body weight is a good average starting range for most lifters.
If you'd like, I'm open for consultations.
Contact me for nutritional, dietary supplementation, and exercise regimen consulting.
Mike Renteria BigMikeRenteria@gmail.com BPVA Summer 2024
Photo: Gunter Schlierkamp, IFBB LEGEND, 2002 GNC SOS CHAMPION (Defeated Reigning Mr Olympia Ronnie Coleman)

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Stress and worry are now commonplace companions for many in this hectic environment. These feelings significantly impact physical and mental health wellness. Stress and worry are now commonplace companions for many in this hectic environment. These feelings significantly impact physical and mental health wellness. Comprehending the physiological effects of stress and anxiety is vital in attaining comprehensive wellbeing. This essay explores the complex connection between anxiety, stress, and physical health while providing helpful advice for preserving harmony and balance.
The Relationship Between Physical and Mental Health
Mental wellness and physical health are intricately connected, forming the foundation of our overall well being. Our bodies react to stress and anxiety differently, setting off physiological changes. Headaches, tense muscles, stomach problems, and exhaustion are some of the symptoms these alterations may cause. Furthermore, long-term anxiety and stress can impair immunity, leaving people more vulnerable to disease.
Prolonged stress has been linked to the development of major health issues, such as diabetes, autoimmune disorders, and cardiovascular illnesses, according to research. Furthermore, a higher risk of hypertension, gastrointestinal issues, and respiratory issues has been connected to anxiety disorders.
Therefore, addressing stress and anxiety is essential not only for preserving mental wellness but also for safeguarding physical health.
Identifying How Stress Affects the Body
Our bodies go into a fight-or-flight reaction, a state of increased vigilance in stressful situations. During this reaction, the brain releases stress chemicals like cortisol and adrenaline, readying the body to confront or run from the perceived threat. Although this reaction is adaptive in the short run, the body may suffer if the stress response is activated repeatedly.
Increased cortisol levels can interfere with immune system performance, metabolism, and inflammatory responses, among other physiological functions. This imbalance may facilitate the development of diseases like obesity, diabetes, and cardiovascular disorders. Chronic stress can also worsen cognitive performance and raise the likelihood of mental health conditions, including anxiety and depression.
Anxiety's Function in Physical Health
Another typical emotional reaction that has a major effect on physical health is anxiety. Anxiety can cause symptoms in the body, including trembling, sweating, shortness of breath, and a fast heartbeat. The body's natural response to perceived dangers, real or imagined, results in these physical manifestations.
Prolonged anxiety can have a significant impact on the cardiovascular system, raising the risk of coronary artery disease, hypertension, and palpitations of the heart; that's why professionals like The Healing Journey should be the ones to consult regularly.
Persistent anxiety can also interfere with sleep cycles, which can cause exhaustion and poor cognitive performance. Furthermore, stomach ulcers and gastrointestinal problems like irritable bowel syndrome (IBS) may be more common in those with anxiety disorders.
Suggestions for Encouraging Complete Wellness

• Maintaining holistic wellbeing requires a comprehensive approach that considers physical and mental health. The following tips help you improve your wellbeing and lessen tension and worry.
  
• Try mindfulness techniques like yoga, deep breathing exercises, and meditation to develop a sense of peace and relaxation. These methods can support emotional resilience and lower stress levels.
  
• Preserving physical health and effectively managing stress and anxiety require regular physical activity. Every day of the week, try to get at least 30 minutes of moderate exercise, such as cycling, dancing, jogging, or walking.
  
• A good night's sleep is essential for physical and mental health. Set a consistent sleep regimen and a calming nighttime ritual to encourage sound sleep. For optimal sleep quality, avoid electronic devices and coffee right before bed.
  
• Eat a diet high in vegetables, whole grains, fruits, and lean proteins to improve general well being and lower stress. Processed foods, sugary snacks, and caffeine should be consumed in moderation as these might aggravate anxiety symptoms.
  
• When stressed or anxious, don't be afraid to ask for help from friends, family, or mental health specialists. Talking about your experiences and feelings reduces emotional suffering and contributes to building your sense of community.
  
• Prioritize your well-being by learning to say no to obligations and activities that overwhelm you. Setting limits enables you to spend time on the things that make you happy and fulfilled while saving energy.
  
• Develop a spirit of thankfulness by emphasizing your life's blessings and expressing gratitude for them. Maintaining a thankfulness book might help you improve your mental health and perspective.
  

Closure:
Stress and anxiety are prevalent experiences that can significantly impact both mental wellness and physical health. By being aware of the relationship between stress, anxiety, and the body, we can proactively support overall health and well-being. Promoting resilience and vitality, including techniques like concentration, consistent exercise, enough sleep, and a good diet, can help lessen the effects of stress and anxiety. Recall that preserving harmony and balance in life requires prioritizing self-care and getting help when needed. These guidelines can help us create a vibrant, joyful, and fulfilling life.

Cold water exposure activates various cellular processes linked to improved immune system function, better cognitive health, and a lower risk of heart disease and depression.
Discover seven amazing cold shower benefits and learn how to incorporate cold water therapy into your daily routine.

Why take a cold shower?

Cold water immersion, also known as cryotherapy, has various health benefits.
Nordic countries have embraced cold exposure for centuries, often following a dry sauna session with an ice bath or a quick cold shower.
Exposing the body to cold temperatures has hormetic effects, which refer to the body’s ability to adapt to stressors.
This adaptability improves cellular resilience and promotes various physiological benefits, including improved immune function, blood flow, and metabolic health.
Research published in PLOS ONE investigated the effects of cold showers and found that individuals who regularly practice cold water therapy are less likely to get sick than those taking only hot showers.
In addition to cold exposure, there are several other ways to trigger hormetic adaptation, such as:

• Caloric restriction
• Intermittent fasting
• Exercise
• Heat exposure

Watch the video below to learn why you should start taking cold showers.

Cold shower benefits

While taking a cold shower may not sound appealing, it’s an excellent way to increase the body’s resilience, enhance cardiovascular circulation, and promote vitality.
Here are seven health benefits of regularly taking cold showers.

1. Eases muscle and joint pain

Many athletes use ice baths to speed up recovery and relieve muscle pain—and for a good reason.
“Cold temperatures trigger cold receptors in the skin to send electrical impulses to the brain. This slows down nerve activity, which has potent pain-reducing effects,” explains Dr. Berg.
In addition, cold water constricts blood vessels and slows blood flow to muscles. This can prevent the accumulation of excess fluid in muscle tissues, reducing muscle soreness and swelling.

2. Improves circulation

Exposing the body to cold temperatures has various cardiovascular benefits and may help manage high blood pressure.
To protect the body’s core temperature, blood vessels in the extremities constrict in response to cold exposure.
However, the body quickly adapts to cold temperatures, which causes a sudden dilation of blood vessels, known as the cold shock response.
This cycle of vasoconstriction, followed by sudden vasodilation, strengthens the blood vessels, which promotes vascular health and healthy blood pressure.
Research published in the International Journal of Circumpolar Health confirms the benefits of cold exposure for heart health. The authors highlight that individuals who regularly practice cold water immersion display overall better cardiovascular health and appear at lower risk of vascular disease.

3. Helps lower inflammation

Cold water exposure slows down the activity of cyclooxygenase (COX), a major proinflammatory enzyme that plays a critical role in triggering and perpetuating inflammatory pathways.
Inhibiting COX activity can reduce inflammation and help relieve inflammation-related symptoms such as pain, swelling, and redness.
Taking cold showers can aid in the management of various chronic conditions, including rheumatoid arthritis, osteoarthritis, tendonitis, muscle injuries, and inflammatory skin problems.

4. Supports cognitive function

Evidence published in Biomolecules found that cold temperature exposure stimulates freshly oxygenated blood flow to the brain and central nervous system.
This enhanced blood flow delivers oxygen and nutrients to brain cells, supporting cognitive function, memory, and concentration. This may also explain why cold showers have been found to improve mental health and lower symptoms of depression and anxiety.
In addition, cold exposure stimulates the production of brain-derived neurotrophic factor (BDNF), a crucial protein that promotes neuronal health and may lower the risk of Alzheimer’s disease and dementia.

5. Boosts metabolism

The body increases its basal metabolic rate to maintain its core temperature during cold exposure.
A higher metabolic rate means increased calorie needs at rest, which enhances fat-burning processes and promotes a healthy body weight.
Although cold showers alone are unlikely to result in significant weight loss, it’s an excellent addition to the impressive weight-loss benefits of keto and intermittent fasting.

6. Promotes strong immune defenses

Because cold water immersion is perceived as a mild stressor, the body responds by releasing stress-related hormones, including norephedrine.
Norephedrine plays a critical role in immune system functions. It enhances the production and activity of various immune cells needed to prevent infections, stimulate wound healing, and detect and destroy potential cancer cells.
A study published in the Journal of Thermal Biology summarizes the immune-enhancing effects of cryotherapy, “Cold exposure quickly prepares the human body to fight an unknown visitor by provoking a state in which activation of immune cells is likely involved.”

7. Triggers autophagy

The cold shock response to cold showers stimulates a cellular waste-removal process called autophagy.
Autophagy activates the recycling and removal of damaged or dysfunctional cellular components, which promotes normal cell functions and longevity.

What is the ideal temperature and duration?

Cold water therapy typically utilizes temperatures between 50 to 70 degrees F (10 to 21 degrees C).
Cold water temperatures vary depending on the local climate, time of year, and geographic location. However, in many regions, the average temperature of cold tap water is around 60 degrees F (15 degrees C), which is perfect for cold showering.
It’s best to begin with a few seconds and gradually increase the duration of cold showers as your body adjusts to the physical sensations of exposure to cold temperatures.
Beginners may only be able to tolerate short bursts of cold water spray. However, more experienced individuals can endure cold water showers for up to ten minutes.
Alternating between cold and hot water, also known as hydrotherapy, can help maximize cold shower benefits.
A hot shower promotes blood flow to the skin and relieves tension, which augments the muscle-relaxing and heart-health-promoting effects of cold water exposure.

How to start taking cold showers

While some prefer starting with slightly warmer water and gradually lowering the temperature over time, others prefer to shower in significantly colder water straightaway.
Prepare mentally for the burst of cold water and remind yourself of the numerous health benefits of cold exposure. Taking deep and steady breaths can also help overcome the initial shock of cold temperatures.
Taking even short intervals of cold rinses can quickly build tolerance and extend the duration of cold showers, which can amplify cold shower benefits.
Although cold showers are associated with various health benefits, they aren’t recommended for individuals with Raynaud’s disease or cold urticaria, characterized by hives and skin rashes in response to cold exposure.
In addition, it’s crucial that individuals with poor cardiovascular health discuss any type of cryotherapy with a healthcare professional to minimize the risk of arrhythmia and blood pressure changes.

How long does it take to experience cold shower benefits?

How quickly you see results somewhat depends on your overall health status and cold tolerance.
Individuals who can endure only a few seconds of cold water exposure may take longer to benefit from cold water therapy than those who can shower in cold water for a few minutes.
However, even short periods of cold exposure can have immediate benefits for vitality and energy levels. Most people find they have more energy, are in a better mood, and feel invigorated after a cold shower.
More profound health effects, such as improved cardiovascular health, enhanced cognition, and stronger immune defenses, typically start manifesting within a few weeks of consistent cold water exposure.

DAY: MAY 8 2024
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(Excerpt from "Nature Medicine". Official study title: "The artificial sweetener erythritol and cardiovascular even trisk".)
There's been a lot of discussion recently regarding the potentially unsafe use of a very popular artificial sweetener known as "Erythritol". As humans, we typically dislike any information which may require us to change our habits/behaviors or stop using products we enjoy. As a result, it is very common to immediately dismiss a report containing negative or dangerous findings about the use of such products. When it was announced that tobacco may be causing heart attacks/strokes/artery disease, MILLIONS of people refused the results because they really enjoyed smoking (myself included). I have been using Erythritol for a few years. I love how potent it is, how it tastes, and how it has no effect on diabetes-related issues. To stop using Erythritol would be a major inconvenience for me, so I do not enjoy discovering the product may actually be very dangerous. I've provided the opening paragraph to the ACTUAL study that was recently conducted on the effects of Erythritol. PLEASE -- disregard the incredibly irresponsible reports that the study only consisted of 8 people or that it only included obese, old men. There were a few thousand participants involved in the study of all ages and body types/status. The full article could not be published here but seems to be available through various sites (the actual article requires access to "nature medicine", and the official name of the study is "The artificial sweetener erythritol and cardiovascular event risk". It's a long, boring read, but it contains the actual facts of the study. The main point of the finding is: Our bodies reaction to the product Erythritol is causing SUBSTANTIALLY increased platelet production (blood clots).These clots are flowing to the brain/heart and immediately triggering a stroke or heart attack. These reactions are NOT a result of age or physical condition. Anyone at any age with narrow arteries/capillaries or a reduced circulatory system can suffer one of these clots. It is a fact that, those in poor physical condition or those individuals over the age of 50 are more likely to experience adverse reactions to blood clots. However, not every blood clot results in a stroke or heart attack. Young people with poor eating habits or pre-diabetes (1 in 3 Americans) can simply suffer a loss of circulation to a limb or organ. At any rate, blood clots are very dangerous and deserve our attention.
(Abbreviated using "...." for length only)
"Artificial sweeteners are widely used sugar substitutes, but little is known about their long-term effects on cardiometabolic disease risks. Here we examined the commonly used sugar substitute erythritol and atherothrombotic disease risk. In initial....studies in patients undergoing cardiac risk assessment (1,157) circulating levels of multiple polyol sweeteners, especially erythritol, were associated with incident (3 year) risk for major adverse cardiovascular events (MACE; includes death or nonfatal myocardial infarction or stroke). Subsequent targeted metabolomics analyses in independent US (2,149) and European (833) validation cohorts of stable patients undergoing elective cardiac evaluation confirmed this association......(with 95% confidence). At physiological levels, erythritol enhances platelet reactivity.....blood clotting. Finally, in a prospective pilot intervention study..... erythritol ingestion in healthy volunteers (8) induced marked and sustained (>2 d) increases in plasma erythritol levels well above thresholds associated with heightened platelet reactivity and thrombosis potential in in vitro and in vivo studies. <---(This is the group of "8" people which are constantly being mentioned---it was just an "on the way out the door" test to quickly study one final means of comparison, but is obviously NOT a significant part of the study) Our findings reveal that erythritol is both associated with incident Major Adverse Cardiac Event risk and fosters enhanced.... thrombosis (blood clotting). Studies assessing the long-term safety of Erythritol are warranted".

Hi all,
Isn't reporting state of residence or history of residence a fact?? How is that not semantic memory? I know episodic is like events/experiences but how should I be thinking about this to prevent these minor errors in thinking? Thank you <3
https://preview.redd.it/dn2j0eci6jyc1.png?width=2996&format=png&auto=webp&s=de7a70abe9a4b8a963abddd107c03945b774b199

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🌿 Detailed Overview:
A comprehensive resource for individuals suffering from respiratory issues. This book is tailored to assist those with breathing disorders in improving their respiratory function and overall quality of life through targeted exercises. Gordon, a respected physiologist, compiles evidence-based exercise routines that are specifically designed to strengthen respiratory muscles and enhance lung capacity.
🔍 Key Themes and Insights:
Overview of Breathing Disorders: The book begins with an informative section on various common and less-known breathing disorders, including asthma, COPD, and restrictive lung disease. Gordon provides clear explanations about the physiological changes associated with these conditions and how they impact daily activities.
Exercise as Therapy: Central to the book is the concept of using exercise as a therapeutic tool for managing breathing disorders. Gordon explains the mechanics of respiratory muscles and how strengthening these can significantly improve breathing efficiency.
Tailored Exercise Programs: The book features a range of exercise programs that are customized for different levels of respiratory health. These programs include breathing exercises, aerobic workouts, and strength training that are safe and effective for people with compromised lung function.
Safety Guidelines and Modifications: Recognizing the unique challenges faced by individuals with breathing disorders, Gordon provides important safety guidelines and modifications to ensure that exercises are performed safely and effectively.
Integration with Medical Treatment: Gordon emphasizes the importance of integrating exercise routines with medical treatment plans. He advises on how to work with healthcare providers to create a balanced approach to managing breathing disorders.
Benefits Beyond Breathing: The guide also discusses the broader health benefits of regular exercise for individuals with respiratory issues, including improved cardiovascular health, increased stamina, and enhanced mental well-being.
Success Stories and Motivation: To inspire readers, the book includes success stories from individuals who have successfully managed their breathing disorders through regular exercise. These testimonials also offer practical tips and motivational advice.
Audience Takeaway:
"Breathing Disorders: Your Complete Exercise Guide" by Neil F. Gordon is an invaluable tool for anyone looking to manage their respiratory health through exercise. This guide is particularly useful for patients with chronic breathing disorders, as well as for healthcare providers, physical therapists, and fitness trainers who work with this population.
💌 Your Experiences and Reflections:
Have you or someone you know used exercise to manage a breathing disorder? What types of activities have you found beneficial, and how have they impacted your respiratory and overall health? Share your stories and discuss the role of exercise in your treatment plan. Let’s explore together the empowering effect of physical activity on breathing health.
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I've been a longtime bodybuilder and while I was very fit from an endurance perspective in my youth, since training for size I've basically not touched any cardiovascular training for a long time now. In lieu of trying to justify to myself that cardio is worth doing for my egocentric goals, I read about one of the physiological adaptations being increased capillarization of skeletal muscle tissue.
Does anyone here have any knowledge if increasing capillary density would potentiate gains in a hypertrophy phase and if so, what kind of training would increase capillary density? Do sets of 15+ reps already create this adaptive effect making this point moot? Is this still just a mystery in exercise science?

The Association for Applied Psychophysiology and Biofeedback (AAPB) was founded in 1969 as the Biofeedback Research Society (BRS) ¹. The organization aims to advance the development, dissemination and utilization of knowledge about applied psychophysiology and biofeedback to improve health and the quality of life through research, education and practice ¹. The organization has over 2,000 members representing fields of psychology, medicine, nursing, social work, counseling, physical therapy, education and other healthcare areas.
AAPB Certifications and Online Courses
The Association for Applied Psychophysiology and Biofeedback (AAPB) offers various certifications and online courses for professionals and individuals interested in psychophysiology and biofeedback. Here are the certifications and online courses offered by AAPB:
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1. Certified Biofeedback Technician (CBT): This certification is designed for individuals who want to demonstrate their competence in biofeedback techniques and applications.
2. Certified Applied Psychophysiology (CAP): This certification is for professionals who want to demonstrate their expertise in applied psychophysiology and biofeedback.
3. Certified Biofeedback Practitioner (CBP): This certification is for licensed healthcare professionals who want to demonstrate their expertise in biofeedback therapy.

Online Courses:

1. Introduction to Biofeedback: This course provides an overview of biofeedback principles and techniques.
2. Applied Psychophysiology: This course covers the applications of psychophysiology in various fields, including healthcare and education.
3. Biofeedback for Anxiety and Stress: This course focuses on the use of biofeedback for anxiety and stress management.
4. Biofeedback for Peak Performance: This course explores the use of biofeedback for optimal functioning and performance.
5. HRV Biofeedback: This course covers the principles and applications of heart rate variability biofeedback.
6. Neurofeedback: This course introduces the principles and techniques of neurofeedback.
7. Biofeedback for Pain Management: This course focuses on the use of biofeedback for pain management.
8. Biofeedback for Sleep Disorders: This course covers the use of biofeedback for sleep disorders and insomnia.
9. Biofeedback for ADHD: This course explores the use of biofeedback for attention deficit hyperactivity disorder (ADHD).
10. Biofeedback for Peak Sports Performance: This course focuses on the use of biofeedback for optimal sports performance.

Other Courses:

1. Battle Trauma
2. Neurons and Neurotransmitters
3. Applied Respiratory Psychophysiology
4. Performing Arts Psychophysiology
5. Surface EMG/SESNA Division
6. Optimal Functioning
7. International Performance, Resilience and Efficiency Program Protocol
8. HRV Biofeedback in Applied Law Enforcement Settings

Note: The courses and certifications offered by AAPB are subject to change, and it's always best to check their website or contact them directly for the most up-to-date information.
AARP Certifications and Online Courses
The American Association of Retired Persons (AARP) offers various certifications and online courses for individuals 50+, professionals, and organizations. Here are the certifications and online courses offered by AARP:
Certifications:

1. AARP Certified Financial Advisor (AARP-CFA): This certification is designed for financial advisors who want to demonstrate their expertise in serving older clients.
2. AARP Certified Professional Consultant (AARP-CPC): This certification is for professionals who want to demonstrate their expertise in consulting with older adults.
3. AARP Certified Caregiving Consultant (AARP-CCC): This certification is for professionals who want to demonstrate their expertise in caregiving support.

Online Courses:

1. Smart Driver Course: This course helps drivers 50+ refresh their driving skills and knowledge.
2. Tax-Aide Volunteer Training: This course trains volunteers to assist with tax preparation for low- and moderate-income individuals.
3. Financial Literacy: This course covers basic financial concepts and planning.
4. Caregiving Support: This course provides resources and support for caregivers.
5. Healthy Living: This course focuses on healthy aging and wellness.
6. Technology 101: This course introduces basic computer skills and online safety.
7. Job Search Strategies: This course helps older workers with job search skills and resume building.
8. Entrepreneurship 50+: This course supports older entrepreneurs in starting their own businesses.
9. Aging in Place: This course covers home modification and aging-in-place strategies.
10. Medicare and Medicaid: This course explains the basics of Medicare and Medicaid.

Other Courses:

1. Workshop: Creating a Retirement Plan
2. Workshop: Understanding Social Security
3. Workshop: Healthy Aging and Brain Health
4. Workshop: Financial Fraud Prevention
5. Workshop: Building Resilience and Well-Being

Note: The courses and certifications offered by AARP are subject to change, and it's always best to check their website or contact them directly for the most up-to-date information.
AASM Certifications and Online Courses
The American Academy of Sleep Medicine (AASM) offers various certifications and online courses for healthcare professionals, sleep technologists, and others interested in sleep medicine. Here are the certifications and online courses offered by AASM:
Certifications:

1. Certified Sleep Physician (CSP): This certification is for physicians who want to demonstrate expertise in sleep medicine.
2. Certified Sleep Technologist (CST): This certification is for sleep technologists who want to demonstrate competence in sleep testing and scoring.
3. Registered Sleep Technologist (RST): This certification is for sleep technologists who want to demonstrate advanced knowledge and skills.
4. Certified Sleep Educator (CSE): This certification is for healthcare professionals who want to demonstrate expertise in sleep education.

Online Courses:

1. Sleep Medicine Certification Review Course: This course prepares physicians for the CSP exam.
2. Sleep Technologist Certification Review Course: This course prepares sleep technologists for the CST or RST exam.
3. Sleep Scoring Certification Review Course: This course prepares sleep technologists for the RST exam.
4. Sleep Medicine for Primary Care: This course covers sleep medicine basics for primary care physicians.
5. Sleep and Chronic Disease: This course explores the relationship between sleep and chronic diseases.
6. Sleep and Mental Health: This course covers the relationship between sleep and mental health.
7. Sleep and Pediatrics: This course focuses on sleep in children and adolescents.
8. Sleep and Geriatrics: This course covers sleep in older adults.
9. Sleep and Cardiovascular Disease: This course explores the relationship between sleep and cardiovascular disease.
10. Sleep and Respiratory Disease: This course covers sleep-related breathing disorders.

Other Courses:

1. Sleep Medicine Update: This course provides updates on the latest sleep medicine research and guidelines.
2. Sleep Technologist Advanced Training: This course offers advanced training for sleep technologists.
3. Sleep Coding and Billing: This course covers sleep medicine coding and billing guidelines.
4. Sleep Center Management: This course focuses on managing sleep centers and laboratories.

Note: The courses and certifications offered by AASM are subject to change, and it's always best to check their website or contact them directly for the most up-to-date information.
AANA Certifications and Online Courses
The American Association of Nurse Anesthesiology (AANA) offers various certifications and online courses for certified registered nurse anesthetists (CRNAs) and student registered nurse anesthetists (SRNAs). Here are the certifications and online courses offered by AANA:
Certifications:

1. Certified Registered Nurse Anesthetist (CRNA): This certification is for registered nurses who have completed a nurse anesthesia program and want to demonstrate expertise in anesthesia care.
2. Recertification: This certification is for CRNAs who want to maintain their certification through continuing education and professional development.

Online Courses:

1. AANA Online Education Center: This platform offers a range of online courses and webinars on topics such as anesthesia techniques, patient safety, and professional development.
2. CRNA Recertification Course: This course helps CRNAs meet the requirements for recertification.
3. Nurse Anesthesia Practice: A Review Course: This course reviews the core concepts of nurse anesthesia practice.
4. Pharmacology and Physiology for Nurse Anesthetists: This course covers the pharmacology and physiology of anesthesia.
5. Anesthesia Techniques and Management: This course covers advanced anesthesia techniques and management strategies.
6. Pain Management: This course explores pain management strategies and techniques.
7. Airway Management: This course covers advanced airway management techniques.
8. Cardiovascular and Respiratory Physiology: This course covers the physiology of the cardiovascular and respiratory systems.
9. Pediatric Anesthesia: This course focuses on anesthesia care for pediatric patients.
10. Gerontological Anesthesia: This course covers anesthesia care for older adults.

Other Courses:

1. AANA Webinars: AANA offers regular webinars on topics such as anesthesia trends, patient safety, and professional development.
2. AANA Workshops: AANA offers hands-on workshops on topics such as ultrasound-guided regional anesthesia and advanced airway management.
3. AANA Conferences: AANA hosts annual conferences and meetings on nurse anesthesia practice and education.

Note: The courses and certifications offered by AANA are subject to change, and it's always best to check their website or contact them directly for the most up-to-date information.
AANP Certifications and Online Courses
The American Association of Nurse Practitioners (AANP) offers various certifications and online courses for nurse practitioners (NPs) and advanced practice registered nurses (APRNs). Here are the certifications and online courses offered by AANP:
Certifications:

1. Family Nurse Practitioner (FNP): This certification is for NPs who provide primary and specialty care to individuals and families.
2. Adult-Gerontology Primary Care Nurse Practitioner (AGPCNP): This certification is for NPs who provide primary care to adults and gerontological patients.
3. Adult-Gerontology Acute Care Nurse Practitioner (AGACNP): This certification is for NPs who provide acute care to adults and gerontological patients.
4. Pediatric Nurse Practitioner (PNP): This certification is for NPs who provide primary and specialty care to pediatric patients.
5. Psychiatric-Mental Health Nurse Practitioner (PMHNP): This certification is for NPs who provide mental health care to individuals and families.

Online Courses:

1. AANP Online Learning Center: This platform offers a range of online courses and webinars on topics such as NP practice, patient care, and professional development.
2. NP Practice: A Review Course: This course reviews the core concepts of NP practice.
3. Pharmacology and Physiology for NPs: This course covers the pharmacology and physiology of NP practice.
4. Clinical Management of Chronic Diseases: This course covers the management of chronic diseases in NP practice.
5. Mental Health in Primary Care: This course explores mental health care in primary care settings.
6. Pediatric Care: A Review Course: This course reviews pediatric care for NPs.
7. Gerontological Care: A Review Course: This course reviews gerontological care for NPs.
8. Cultural Competence in NP Practice: This course covers cultural competence in NP practice.
9. Health Promotion and Disease Prevention: This course covers health promotion and disease prevention strategies for NPs.
10. Leadership and Management for NPs: This course covers leadership and management skills for NPs.

Other Courses:

1. AANP Webinars: AANP offers regular webinars on topics such as NP practice, patient care, and professional development.
2. AANP Conferences: AANP hosts annual conferences and meetings on NP practice and education.
3. AANP Workshops: AANP offers hands-on workshops on topics such as NP practice, patient care, and professional development.

Note: The courses and certifications offered by AANP are subject to change, and it's always best to check their website or contact them directly for the most up-to-date information.
ANA Certifications and Online Courses
The American Nurses Association (ANA) offers various certifications and online courses for nurses and healthcare professionals. Here are the certifications and online courses offered by ANA:
Certifications:

1. Certified Registered Nurse (CRN): This certification is for registered nurses who want to demonstrate expertise in their field.
2. Certified Nurse Educator (CNE): This certification is for nurses who teach in academic or clinical settings.
3. Certified Nurse Administrator (CNA): This certification is for nurses who hold leadership positions in healthcare organizations.
4. Certified Nurse Informaticist (CNI): This certification is for nurses who work in informatics and technology.
5. Certified Nurse Case Manager (CNCM): This certification is for nurses who work in case management.

Online Courses:

1. ANA Online Learning Center: This platform offers a range of online courses and webinars on topics such as nursing practice, leadership, and professional development.
2. Nursing Professional Development: This course covers topics such as career advancement, leadership, and communication.
3. Nursing Leadership: This course covers topics such as leadership, management, and strategic planning.
4. Nursing Informatics: This course covers topics such as healthcare technology, data analytics, and informatics.
5. Nursing Case Management: This course covers topics such as case management, care coordination, and population health.
6. Nursing Ethics: This course covers topics such as ethical principles, decision-making, and professional responsibility.
7. Nursing Research: This course covers topics such as research methods, evidence-based practice, and critical appraisal.
8. Nursing Education: This course covers topics such as teaching, learning, and curriculum design.
9. Nursing Administration: This course covers topics such as leadership, management, and strategic planning.
10. Nursing Practice: This course covers topics such as clinical practice, patient care, and healthcare systems.

Other Courses:

1. ANA Webinars: ANA offers regular webinars on topics such as nursing practice, leadership, and professional development.
2. ANA Conferences: ANA hosts annual conferences and meetings on nursing practice and education.
3. ANA Workshops: ANA offers hands-on workshops on topics such as nursing practice, leadership, and professional development.

Note: The courses and certifications offered by ANA are subject to change, and it's always best to check their website or contact them directly for the most up-to-date information.
American Nurses Credentialing Center (ANCC) Courses:
Here are some certifications offered by the American Nurses Credentialing Center (ANCC):

• Certified Registered Nurse (CRN)
• Certified Nurse Educator (CNE)
• Certified Nurse Administrator (CNA)
• Certified Nurse Informaticist (CNI)
• Certified Nurse Case Manager (CNCM)
• Family Nurse Practitioner (FNP)
• Psychiatric Mental Health Nurse Practitioner (PMHNP)
• Adult-Gerontology Acute Care Nurse Practitioner (AGACNP)
• Adult-Gerontology Primary Care Nurse Practitioner (AGPCNP)
• Adult-Gerontology Clinical Nurse Specialist (AGCNS)
• Informatics Nursing
• Nurse Executive
• Nurse Executive Advanced
• Nursing Professional Development

APNA Certifications and Online Courses
The American Psychiatric Nurses Association (APNA) offers various certifications and online courses for psychiatric-mental health nurses and healthcare professionals. Here are the certifications and online courses offered by APNA:
Certifications:

1. APNA Transitions in Practice Certificate Program: This self-paced online certificate program covers foundational knowledge in psychiatric-mental health nursing practice. It's designed for RNs transitioning into psychiatric-mental health nursing or seeking to enhance their skills.
2. APNA Certificate Program: Understanding the Brain-Behavior Connection: This three-module certificate program applies an understanding of biological processes to psychiatric-mental health nursing care and treatment. It's ideal for RNs seeking advanced knowledge in brain function and behavior.

Online Courses:

1. Psychiatric-Mental Health Nursing Basics: This course covers the fundamentals of psychiatric-mental health nursing, including assessment, diagnosis, and treatment.
2. Pharmacology for Psychiatric-Mental Health Nurses: This course explores the pharmacological treatment of mental health conditions, including medication management and side effects.
3. Therapeutic Communication: This course focuses on developing effective communication skills for building therapeutic relationships with patients.
4. Crisis Intervention: This course teaches crisis intervention techniques for managing acute mental health situations.
5. Mental Health in Primary Care: This course covers the identification and management of mental health conditions in primary care settings.
6. Child and Adolescent Mental Health: This course addresses the unique mental health needs of children and adolescents.
7. Addiction and Substance Abuse: This course covers the diagnosis, treatment, and management of addiction and substance abuse disorders.
8. Ethics in Psychiatric-Mental Health Nursing: This course explores ethical principles and dilemmas in psychiatric-mental health nursing practice.
9. Cultural Competence in Psychiatric-Mental Health Nursing: This course focuses on culturally sensitive care and addressing health disparities in mental health care.
10. Leadership and Management in Psychiatric-Mental Health Nursing: This course covers leadership and management principles for psychiatric-mental health nurses in leadership roles.

Other Courses:

1. APNA Webinars: APNA offers regular webinars on topics such as psychiatric-mental health nursing practice, leadership, and professional development.
2. APNA Conferences: APNA hosts annual conferences and meetings on psychiatric-mental health nursing practice and education.
3. APNA Workshops: APNA offers hands-on workshops on topics such as psychiatric-mental health nursing skills, leadership, and professional development.

Note: The courses and certifications offered by APNA are subject to change, and it's always best to check their website or contact them directly for the most up-to-date information.