⭑ Too hard to understand food labels? ✔ Here's my perfect solution for you
⭑ Research ✔ Short breaks really do improve your memory retention
⭑ BMI has been cancelled by critical race theory ✔ That was unnecessary
⭑ Here's exactly what I do for 300 kettlebell swings ✔ And why

All strength to Ukraine 🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦

Hello,

Weeks!

My apologies; I meant to say "weeks" in the formula last week for how long it will take for someone to notice that you are getting fit or in better shape.

I said, "AGE divided by the NUMBER OF TIMES YOU EXERCISE EACH WEEK", but omitted to say that this gives you the number of weeks. For example, you are 50, you start exercising twice a week, it will take 25 weeks. Thanks to you who pointed this out.

Today, I am off interstate to Queensland with my daughter, who was invited by West Ham United (the English Premier League club) to join their four-day Australian residential camp. We'll be away for 6 days.

You asked about my "300 kettlebell swings" that I mentioned last week. I do this once weekly. See Item #4, where I extol the virtues of single-handed swings, particularly the hand-switch swing.

Also, last week, I referred to an article that stated that short breaks reinforce our memory of things we have just learnt. I did some further research and here's what I found — see Item #2.

Having further "graded-up" my AI training by passing my certification as a Black Belt Certified AI Enablement Trainer - the culmination of 10 weeks work - I thought I should alert you to the phenomenal power of ChatGPT to help you choose the right food at the supermarket (or anywhere else) — see Item #1 below.

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01 How To Use ChatGPT To Improve Your Food Choices

In last week's newsletter and many previous ones, I highlighted the better choices we need to make about avoiding ultra-processed food, such as industrial food.

My recommendations usually include a variation of "read the label", and I have provided links to government food safety websites. That's kind of hard.

⇒ ChatGPT can make your life a whole lot easier and potentially a lot healthier. It is dead simple, and I think you'll enjoy it.

What this means for you: Here's what to do at the supermarket:

1. Install the ChatGPT app on your phone and open it.
2. Sign up for a free account.
3. Photograph (1) the front of the product and (2) the ingredients.
4. Ask a simple question (you can then follow with specific questions).
5. NOTE: don’t worry about spelling or asking a poorly formed question, ChatGPT can work it all out. It is a superpower with language and can deduce your intent.

​

I have cut and pasted ChatGPT's reply verbatim below. You can see that you now have your food safety and ultra-processed food avoidance device in your pocket!

The product shown is Massel Chicken-Style Stock Powder, which is typically used to enhance the flavor of soups, stews, and other dishes. Here’s a breakdown of the ingredients to consider:

1. Sea Salt: While sea salt is a natural ingredient, the sodium content (357 mg per serving) is relatively high. Excessive sodium intake can contribute to high blood pressure, heart disease, and kidney issues. Consider using a low-sodium alternative if you’re watching your salt intake.
2. Low Sugar Maize Maltodextrin: This is a processed carbohydrate used as a thickener or filler. While it’s common in many processed foods, maltodextrin has a high glycemic index and can cause a spike in blood sugar. If you’re concerned about blood sugar levels, you might prefer products that use less processed ingredients or natural thickeners like cornstarch or arrowroot powder.
3. Yeast Extract: This is a source of glutamates, which can enhance flavor. It’s commonly used in stock powders but might not be ideal for people sensitive to glutamates or those avoiding MSG-like substances.
4. Potassium Chloride: This is often used as a salt substitute to reduce sodium levels. While generally safe, it can be problematic for people with kidney conditions. In some cases, too much potassium can cause health problems.
5. Canola Oil: While canola oil is a common ingredient, there is some debate about its health impacts, especially if it’s highly processed or comes from genetically modified crops. Alternatives such as olive oil or avocado oil are often considered healthier fats.

Recommended Alternatives:

• Homemade stock: The healthiest alternative is making your own stock from whole ingredients, such as chicken bones, vegetables, and herbs. This allows you to control the sodium and avoid processed ingredients.
• Low-sodium or reduced-sodium options: If using pre-made stock powders or broths, look for low-sodium or no-sodium options to reduce your salt intake.
• Organic, additive-free stock: There are brands that offer stock powders or liquid broths made without additives like maltodextrin, artificial flavors, or excess salt.

In summary, the main concerns with this product are the high sodium content and the presence of processed ingredients like maltodextrin. If you’re looking for a healthier alternative, consider using homemade stock or an organic, low-sodium stock powder.

-- end of quote --

Voila!

⇒ think of all the other very unique-to-you questions you can now ask and get instant answers while you are in the supermarket aisle!

Related: ​​​​​​​​​Skipping Breakfast May Make You More Likely To Develop Diabetes - Research​​​​

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02 Short Breaks DO Reinforce Our Memory and Learning!

Last week, I wrote about how taking short rests after reading or learning something was said to improve retention - "Unlocking Memory Retention Beyond Sleep".

It intrigued me, so I researched it, and the evidence is there. It turns out that rest and mindfulness aren’t just about relaxation—they’re essential for enhancing memory consolidation, our brain’s process of stabilising and strengthening new information.

Recent studies reveal that quiet rest and mindfulness can boost memory retention, whether you’re a student, professional, or lifelong learner. Understanding these practices can improve your learning and productivity.

Here are two research-backed benefits of rest for memory:

1. Protecting Verbal and Spatial Memory In a 2018 study, participants learned a series of images and then either rested quietly or engaged in a distractor task. The group that rested performed significantly better at remembering fine details. ⇒ Quiet rest helps preserve both verbal and spatial information, while distractions weaken memory retention.
2. Supporting Spatial and Associative Memory Rest doesn’t only help with factual recall; it also improves memory for spatial tasks. In a 2015 study, participants who rested after learning routes in a virtual environment had better recall of the paths and their sequence than those who played a game. Rest seems to reinforce both the details and the structure of new information in the brain.

Why Mindfulness Works

⇒ When we engage in mindfulness, our brain transitions from an active learning mode to a restful state, which is an essential state essential for consolidating new memories.

What this means for you: You don’t need to meditate for hours or schedule lengthy rest periods. Here are some easy ways to apply these insights:

• Take Short Breaks: Give yourself a few minutes of quiet rest after learning something new. This will help your brain process the information more effectively.
• Practice Mindful Breathing: Focus on your breath for 2-3 minutes every half hour. This simple practice can reduce stress and support memory consolidation. Try the Breathe app in Apple Mindfulness.

By integrating rest and mindfulness into your day, you’ll not only reduce stress but also strengthen your memory and ability to retain new information.

⇒ To me, this sounds like a good idea - an easy way to help consolidate things as I learn them.

Related: ​​​​​​​​Thanks To Magic 3 This Meditation I Learnt in Indonesia Calms Me Before Bed​​​​​​​​​​​

@Medium - Follow me on Medium ↗, covering ⭑food, ⭑brain, ⭑body, ⭑life

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03 The Limitations of BMI and the Importance of Body Composition

BMI has been used effectively forever as a simple tool for assessing health risks associated with weight.

These days, in our new world of having to anticipate whose feelings may be hurt, BMI has found itself in the firing line. For example, the media quotes athletes who find themselves categorised as obese, while "folks with higher body fat percentages can be deemed healthy".

And this, "experts argue that it fails to consider key factors such as muscle mass and fat distribution".

Guess what? There is no need for experts to argue their case. It's a simple fact that BMI does not account for muscle mass or fat distribution. BMI is a gross population statistic, and that's all it ever claimed to be.

Enter the Body Roundness Index (BRI), a measure of how round or circle-like your body is, but not your weight. Knowing your body shape seems less upsetting than knowing your weight.

Adding the BRI to the mix, including the BMI, makes sense because visceral fat—fat stored in our abdominal cavity—poses significant health risks, including insulin resistance and increased cardiovascular disease risk.

Unfortunately, proponents of the BRI have ditched the insensitive BMI and shown it the door.

⇒ The BRI is useful but very subjective compared to the BMI - how round are you, for example? BRI, on its own, is more of a fad. The reality is that a well-programmed generative AI (ChatGPT) questionnaire could do better than the BMI and BRI combined, i.e. more precise and accurate, with better diagnostic explanations and reliable personalised recommendations. I could do it myself, and I might do that.

What this means for you: Ask your doctor to consider both your BMI and BRI if you are interested in a better diagnosis than one or the other.

You might find a polite way to suggest that they get with the times and implement an AI version, which should cost you 10% of the cost for the diagnosis (and then you only pay to have your doctor check the AI recommendations).

Related: Measuring Your Waist Will Tell You If You Are On Your Way To Diabetes​​​​

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04 What About My 300 Kettlebell Swings - Why?

Our exercise of the week is... about my kettlebell swings.

Some readers asked about my remark last week that I do 300X kettlebell swings (12 kg, 26 lb) once a week, so I'll break it down.

Before I do, as always with kettlebells, my #1 piece of advice is to get professional instruction from the best specialist kettlebell coach you can afford.

⇒ The very dynamic forces that are the reason kettlebells are so effective are the same forces that can swiftly damage your shoulders, lower back and hamstrings unless you have the correct form every time.

My 300 swings comprise the following pattern:

1. 20 two-handed swings to start; followed by,
2. 10 single-hand swings on EACH SIDE, flowing into 20 hand-switch swings.

I do 7 sets of #2, making 280 swings, plus the 20 at the start, means 300 reps.

Why? Kettlebells build tendon strength, balance, lower back strength and grip strength - and more - all in a dynamic high-cardio workout.

The hand-switch swing, where the kettlebell is tossed between hands mid-swing, offers unique benefits compared to traditional one-handed and two-handed swings:

1. Enhanced Coordination: Switching hands during the swing improves hand-eye coordination and motor control, challenging the lifter to maintain balance and precision during the hand transfer (Meigh et al., 2021).
2. Increased Core and Stabiliser Engagement: The unilateral nature of the hand-switch swing activates core and stabiliser muscles more effectively than two-handed swings, improving rotational stability and control (Andersen et al., 2016).
3. Improved Grip Strength: The release and catch motion challenges grip endurance, providing a workout that better develops grip strength over prolonged sets than traditional two-handed swings (Meigh et al., 2021).

What it means for you: Compared to traditional kettlebell swings, the hand-switch kettlebell swing will further improve your coordination, core stability, and grip strength.

⇒ Whether you do standard one-handed swings or hand-switch swings matters less than not doing one-handed kettlebell swings at all. One-handed swings offer materially better benefits for longevity and healthspan.

Related: ​​​This One Exercise Will Reshape Your Body And Your Brain, If You’re Game​​​​​

Thanks for reading!

P.S. If you are not yet subscribed to my free exercise app, try now ↓↓↓ Free forever. Opt-out any time. Opt-in by CLICKING HERE PLEASE SEND ME THE EXERCISES. NOTE: YOU ONLY NEED TO SUBSCRIBE ONE TIME.

>> My Latest Blog Post: Energise Your Golden Years: Boosting Your Desire to Exercise with Gut-Healthy Foods​

About the newsletter: Do you think it can be improved? Have a story idea? Want to share about the time you met Chris Hemsworth, or your questions about how to live longer better? Send those thoughts and more to me at walter@bodyagebuster.com

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