April is Parkinson’s Awareness Month, and it’s a great reminder that strength and health aren’t just about muscles and diets—they’re about resilience, awareness, and compassion, too.
Parkinson’s Disease (PD) is sneaky. It often starts quietly—stiffness, maybe some balance issues. But beneath the surface, it’s constantly trying to erode independence, movement, and confidence. Yet, there’s good news: exercise, nutrition, and lifestyle choices have powerful roles in managing PD.
Think of managing Parkinson’s like keeping an old car running smoothly. Sure, you can’t stop the mileage from adding up, but regular maintenance can dramatically extend the quality of the ride. Exercise, especially strength training, balance work, and mindful movement (think tai chi), is your tune-up. It boosts dopamine levels, enhances neural connections, and helps maintain independence.
Diet is your premium fuel. A balanced, nutrient-rich diet—particularly one emphasizing anti-inflammatory foods (hello, Paleo!)—can help manage symptoms. Cutting sugar, reducing processed foods, and emphasizing whole, nutrient-dense choices can make a real difference in how someone with PD feels day-to-day.
Supporting Parkinson’s research is essential. Foundations like the Davis Phinney Foundation, the Michael J. Fox Foundation and the Parkinson’s Foundation tirelessly fund studies, raise awareness, and provide invaluable resources for those affected. Donations, volunteering, or even simply spreading awareness about their work can accelerate breakthroughs and bring us closer to better treatments—and hopefully, one day, a cure.
And let’s talk community. Parkinson’s is not a solo journey. Whether you’re a person living with PD, a caretaker, or a friend, connecting with others who understand is powerful medicine. This month, take time to learn more, reach out, and lend support. Every step—big or small—makes a difference.
Parkinson’s may change the game, but it doesn’t have to end it. Let’s stay informed, stay active, and stay connected. Together, we’re stronger.
Got questions or need guidance on integrating nutrition and fitness into Parkinson’s care? Reach out anytime—I’m here to help. Contact me for a free strategy session. 231-329-8835 Bar.and.Plate@gmail.com
Once upon a time, our ancestors prized tallow—the rendered fat from beef or mutton—for its versatility, nourishment, and, let’s be honest, pure deliciousness. Today, we’re rediscovering what grandma always knew: tallow isn’t just old-school, it’s a modern marvel hiding in plain sight.
What Exactly is Tallow?
Tallow is rendered animal fat, traditionally made from beef suet. It’s creamy white, shelf-stable at room temperature, and packed full of nutrients like vitamins A, D, E, and K2. Unlike many modern cooking oils, tallow is naturally stable, free from harmful trans fats, and ideal for high-heat cooking.
Think of tallow as the dependable friend who shows up early, stays late, and always helps you move that heavy couch—reliable, practical, and always underrated.
The Grass-Fed Advantage
Choosing tallow from grass-fed cattle significantly ups the nutritional ante. Grass-fed beef tallow is richer in beneficial nutrients, including omega-3 fatty acids, conjugated linoleic acid (CLA), and antioxidants like vitamin E. These compounds support heart health, reduce inflammation, and provide superior skin nourishment compared to tallow from conventionally raised animals.
Cooking with Tallow: Taste the Difference
Tallow is to cooking what butter is to toast: essential and transformative. Here’s why you’ll want to invite it into your kitchen:
Perfect for High Heat: Tallow has a high smoke point (around 420°F), which means it won’t break down or turn rancid during cooking. Say goodbye to unhealthy oxidation and hello to safer frying and roasting.
Flavor Bomb: Food cooked in tallow boasts a rich, savory flavor—think crispy roasted potatoes, perfectly seared steaks, and golden brown sautéed veggies.
Nutritious and Delicious: Rich in fat-soluble vitamins, tallow enhances nutrient absorption from other foods, making every bite even healthier.
Tallow in Personal Hygiene: Nourish Your Skin Naturally
Surprise! Tallow isn’t just a culinary champ; it’s also your skin’s new best friend. Its composition closely mimics human skin’s natural sebum, making it an ideal moisturizer and protector. Here’s how it shines:
Skin Savior: Tallow balm hydrates deeply, restores the skin barrier, and calms irritation—perfect for dry, sensitive, or mature skin. Say goodbye to questionable chemical-filled lotions and hello to silky, radiant skin.
Healing Powerhouse: Naturally antimicrobial and anti-inflammatory, tallow can soothe eczema, acne, and minor wounds, helping your skin heal and glow from within.
Minimalist Beauty: Swap out complicated skincare routines for a simple, powerful ingredient that actually works. Less clutter, fewer chemicals, happier skin.
Easy Ways to Use Tallow Every Day
Kitchen Essential: Keep a jar handy for roasting vegetables, frying eggs, or searing meat. Your taste buds (and your body) will thank you.
DIY Beauty Balm: Mix tallow with essential oils like lavender or frankincense for a luxurious, homemade moisturizer.
Soothing Salve: Apply directly to chapped lips, cracked heels, or dry elbows to quickly restore moisture and softness.
The Takeaway: Rediscover the Magic of Tallow
From sizzling skillets to glowing skin, tallow offers a natural, nutrient-rich alternative to modern processed fats and synthetic skincare products. Embracing tallow isn’t just a throwback—it’s a smart, savvy way to nourish yourself inside and out.
Give tallow a try. Your ancestors knew what was good for them—and now, so do you.
Living a healthy lifestyle is not always easy, especially on your own. Contact me for a free strategy session. 231-329-8835 Bar.and.Plate@gmail.com
Gino Romanelli BS Ex Sci, FMS2, FCS, Elite Trainer
Introduction:
Now that we have covered proper squat mechanics and myths, we can review the different squat techniques to best suit you and your goals. In this post, you will learn the difference in squat mechanics and the muscles emphasized in front-loaded squats, high-bar squats, and low-bar squats.
Different Squat Variations:
Everyone has an opinion on what squat variation is the best. We need to step back and see what lens they are looking through when giving you their opinion. For example, if you ask a bodybuilder, they will probably tell you high bar squats or front squats are the best because they are squatting to improve the size of their quadriceps (the four muscles on the front of your thigh). If you ask a powerlifter, they will tell you a low bar squat is the best because they are trying to squat the most weight possible. The low bar squat is better in this scenario because it recruits more overall muscle mass allowing you to lift heavier. So what should you be doing? The answer is that you should do both if you make the right adjustments to your anatomy. Recall from part one, someone with retroverted hips needs a wider stance and more of a toe-out position. Someone with anterverted hips will do better with a narrower stance and more of a toe-forward position. So for example, if you have a retroverted hip angle, you can do all squat variations as long as you maintain the wider stance. However, the variation you pick is dependent on your training goals.
Body Weight Squats:
Before I dive into the other squat variations, it’s important to go over the bodyweight squat. This is the best time to assess where the person’s mobility limitations are and what form modifications you have to make based on the structure of their anatomy. It’s vital to learn to control your body weight before loading that movement pattern. You can develop good form with little to no weight on any exercise. As we say here all the time at The Bar and Plate, treat light weights like heavy weights. This allows you to stack up quality reps/practice and build good motor control in that movement. Every true beginner should start here. Visit my previous blog post on how to execute a squat properly!
Front Loaded Squats:
Now that you have built a good movement pattern with your body weight, we can progress to a front-loaded squat. There are plenty of variations of a front-loaded squat. These variations consist of a plate reaching squat, goblet squat, front squat, and many more. The next thing that we need to cover is the mechanics of this subset of squats. A front-loaded squat is going to counterbalance you since you are holding the weight in front of you. This does two things, forces you to brace your core and forces you to have a more upright torso position. Having a more upright torso position demands more of a knee-over-toe translation making this a knee-dominant squat. This is ideal for the beginning lifter because the counterbalance will force them to have proper squat mechanics, considering their mobility issues are taken care of. This will also carry over very well to their everyday life. Making this the ideal squat variation for most of the general population. Since these are more of a knee-dominant squat, this is also ideal for bodybuilders. This variation is going to demand more from the quadriceps. Lastly, these squat variations are great for Olympic Weightlifters because these squat mechanics are very sport-specific.
Low bar (Powerlifting) V.S. High Bar:
The first difference between a high bar and a low bar squat is the positioning of the bar on your back. Let’s dive into the high bar bar squat first. For the high bar squat, you need to set the bar higher on your back. The right spot would be your upper traps. Since the bar is set up in this position, this will force you to have a more upright torso and knee-over-toe translation just like the front-loaded squats making it a knee-dominant squat. So if your goal is to increase the size of your quads, this is a great option!
For the low bar squat, the bar will be set lower across the rear delts. Since the bar is set lower on your back, this will cause you to have a more forward torso position. This is going to engage more of your posterior chain (glutes and hamstring) and require less knee-over-toe translation. This is a more hip-dominant squat. Also to get the bar lower on your back this is going to require more shoulder external rotation mobility when compared to high-bar squats. This variation leverages your hips better and utilizes more muscle mass allowing you to lift heavier weights. So if your goal is to increase maximal strength, this is best!
Conclusion:
While we went over the differences between all these, it is always recommended to have professional help to ensure you are making the proper decision. Having a skilled eye to test mobility, spot form issues, and modify the form to your anatomy is vital to progress. Visit the link below to start your journey!
As women age, their bodies naturally go through changes—especially during perimenopause, menopause, and beyond. These stages can bring challenges like decreased muscle mass, lower bone density, a slowed metabolism, and a higher risk of chronic diseases. But here’s the good news: lifting weights three times a week can make a world of difference.
Why Two Days a Week Isn’t Enough
While strength training twice a week is better than none, it often falls short of delivering the consistency and impact needed—especially for women navigating hormonal and physical changes as they age.
The Drawbacks of Just Two Days:
Not Enough for Muscle Growth: To maintain and build muscle, your body needs consistent challenges. Lifting three times a week helps prevent age-related muscle loss (sarcopenia).
Limited Bone Stimulation: Strong bones need regular weight-bearing activity. Three sessions a week keep bones resilient and healthy.
Fewer Metabolic Benefits: Strength training revs up your metabolism, but with only two sessions, the effects might not last through the week.
Lower Consistency: More frequent workouts help reinforce healthy habits and keep you on track with your goals.
The Big Benefits of Lifting Three Times a Week
Maintain Muscle Mass and Boost Metabolism
Starting as early as age 30, women can lose 3-8% of muscle mass per decade, with losses speeding up after menopause. Muscle loss can affect strength, balance, and metabolism, often leading to weight gain and lower energy levels.
Builds and maintains lean muscle, keeping your metabolism active.
Improves body composition by reducing body fat and increasing strength.
Increases your daily calorie burn, even when you’re at rest—great for weight management. (You mean I can burn calories even after my workout? YES!)
Enhance Bone Density and Lower Osteoporosis Risk
Women face a higher risk of osteoporosis as estrogen levels drop with age. Lifting weights applies the kind of stress bones need to grow stronger.
Increases bone density and reduces the risk of fractures.
Improves balance and coordination, helping prevent falls.
Promotes joint stability, reducing pain and improving mobility.
Balance Hormones and Boost Mood
Strength training positively affects hormonal balance, which is particularly important during and after menopause when estrogen and progesterone fluctuate.
Lowers stress by regulating cortisol levels.
Triggers the release of endorphins—those feel-good hormones that help with depression and anxiety.
Supports better sleep, which is often a struggle during menopause.
Support Heart Health and Reduce Chronic Disease Risk
As we age, the risk of cardiovascular disease, type 2 diabetes, and other chronic conditions increases. Weight training can help keep these risks at bay.
Improves heart health by reducing blood pressure and promoting better circulation.
Helps regulate blood sugar, lowering the risk of diabetes.
Supports a healthy cholesterol profile, strengthening your cardiovascular system.
Improve Balance, Independence, and Quality of Life
For older women, maintaining functional strength is key to staying independent and enjoying life to the fullest. Regular strength training can help with:
Building strength for everyday activities like carrying groceries, climbing stairs, or playing with grandkids.
Enhancing balance and coordination, reducing the risk of falls and injuries.
Keeping joints healthy and mobile, allowing you to stay active with hobbies and daily routines.
Common Questions About Lifting Weights
Will I Get Bulky? No, lifting weights won’t make you bulky. Women typically don’t produce enough testosterone to build large, bulky muscles naturally. Instead, strength training will help you develop lean, toned muscles that enhance your shape and improve strength and metabolism.
Is It Safe for Older Women to Lift Weights? Absolutely! Strength training is one of the best ways to maintain bone density, balance, and mobility as you age. It also helps prevent falls and supports independence.
What If I Have Joint Pain or a Medical Condition? Weight training can be adapted to accommodate most medical conditions and joint issues. When done with proper form and guidance, it can even help reduce pain and improve joint stability. Always consult your healthcare provider before starting a new fitness program.
Commit to Three Days a Week for a Stronger, Healthier You
It doesn’t matter if you’re in your 30s, 50s, 70s, or beyond, lifting weights three times a week is an investment in your health that pays lifelong dividends. It offers the perfect mix of challenge, recovery, and consistency—helping you build strength, maintain independence, and live vibrantly at any age.
If you’re ready to get started or want support along the way, reach out to Bill, Gino, or me. We’ll design a program that fits your goals and sets you up for success. Contact us for a free strategy session. 231-329-8835 Bar.and.Plate@gmail.com
Let’s build a stronger, healthier you—today and for the future!
Gino Romanelli BS Ex Sci, FMS2, FCS, ISSA Elite Trainer
Introduction:
There is an overwhelming variety of squats and information on how to execute them. This post will explain the myths about squats and how to squat correctly based on your anatomy.
Squat Myths:
As I stated above, there are a ton of myths about the squat. What squat variation works best for you will depend on your overall mobility and stability, training experience, and training goals (hypertrophy or strength). First, everyone has been told to only squat to parallel because you will damage your knees and lower back. Second, do not let your knees travel over your toes because you will pop your quad tendon right off and stress the ligaments of your knee. Third, make sure you only squat with your feet shoulder width and toes pointing straight ahead. Lastly, arch your back and look up at the ceiling. Now the first major glaring issue with these statements is that everyone should squat the exact same way. No matter the situation, this is terrible advice. Everyone is made up a little different. This means your anatomy is different from the next person.
First, let’s look at your hips as an example. This comes down to two things: anterverted and retroverted hip angles. An anterverted hip angle is the thigh bone being rotated excessively inward. This means this person can squat better with a narrower stance and a more straightforward toe position. A retroverted hip angle is a thigh bone rotated excessively backward relative to the knee. This means that the person will need to assume a wider stance and more of a toe-out position. No amount of mobility work will change the structure of your anatomy.
Another thing to consider is the length of the individual’s femur. People with longer femurs will have a more forward torso position, while people with shorter femurs will maintain a more upright torso as they squat. The goal is to keep your shoulder or the barbell over the foot’s midline to maintain balance in this exercise.
Second, the fear-mongering of deep squats on knee health started back in the 1950s-60s. Dr. Karl Klein was responsible for this. His theory was that deep squats were the leading cause of the increase in knee injuries in American football players. Therefore he promoted squatting to only parallel out of fear that deep squats stretch the ligaments in your knees. But in fact, the ACL and PCL are exposed to the most tension when squatting to or above parallel. But the lower you squat, the less force the ligaments are exposed to!
Lastly, squatting with an arched back under load is dangerous to your lower back. Also, if we do the opposite and go into excessive flexion, this is not ideal. We need to find that middle ground which is commonly referred to as a neutral spine. The way that we maintain a neutral spine during a squat is by bracing your core correctly. Your core muscles surround your spine and when they are recruited properly, they will lock your spine into a neutral position. To brace properly, you first need to tuck your hips under your ribcage so that they are level. After that, take a big deep breath into your stomach (not your chest), lock that breath down, and brace like you’re going to get punched in the stomach. The goal is to maintain this brace and positioning throughout the entirety of the rep. This will allow you to be stable and have proper mechanics during your squats. Just remember, a long core is a weak core.
Proper Squat Mechanics:
When figuring out the proper squat mechanics for an individual we need to take into account their hip anatomy (discussed above), femur length, mobility and stability limitations, and their training goals. But, there are a few key things that everyone needs to have. This comes down to maintaining a tripod foot, braced core, and keeping your shoulder or barbell over your center of mass (mid-foot). Let’s take a look at all of this in action and go over the different phases of the exercise.
Start position: The start position for every exercise you do is everything. If this is off, all the reps following will be out of whack. The first thing to do is get your foot in a tripod position. The way to do this is to think about grabbing the floor with your feet and rotating your foot externally lightly. This will distribute your weight evenly across the three points discussed above. Next is to brace your core. Remember, get your hips level, breathe into your stomach, and lock that breath down. This will get your spine into a safe strong position.
Eccentric: When starting the eccentric, you want to start by pushing your hips back slightly. Then descend into a deep squat or only going as low as your mobility will allow you to go. Everyone should be able to get at least their hip joint below the knee joint (breaking parallel) unless their mobility won’t let them or there are some major joint issues. You must also maintain a stable foot and braced core on the descent. This will assist you in keeping your knees in line with your second and third toe (avoiding knee valgus) and your shoulder or the barbell over the midline of your foot.
Concentric: Lastly, on the concentric, you want to think about raising your chest and hips at the same rate. If your hips win this race, you will dump forward and turn the squat into a good morning, and if your chest wins, you will arch your back losing your braced core. A small degree of knee valgus is normal on the ascent as long as you don’t lose your tripod foot. This is known as the adductor twitch. While your goal should be to avoid knee valgus as much as possible, a small amount isn’t bad.
Conclusion:
Stay tuned for part two of this post to learn what squat variation is best for you based on your goals. We will analyze how the mechanics are different for a front-loaded squat, high bar squat, and low bar squat.
There is nothing political about this post. However, since the new administration is discussing making a change I thought you’d like to know…
Every year, we face that biannual ritual of adjusting our clocks. For many of us, it’s an inconvenience; for others, it’s a disruption. But have you ever wondered why we even do it? And more importantly, how it affects our health?
Let’s dive into the history and the surprising health implications of daylight savings time (DST).
The Origins of Daylight Savings Time
Daylight savings time wasn’t invented to mess with your sleep—though it might feel that way. The idea was first proposed by Benjamin Franklin in 1784. Franklin suggested that adjusting sleep schedules could save on candles and make better use of natural daylight. His proposal was more satire than serious policy, but it planted a seed.
The modern version of DST was introduced in the early 20th century. Germany was the first country to adopt it in 1916 during World War I to conserve fuel by reducing the need for artificial lighting. The United States followed suit in 1918. After several decades of experimentation, it became standardized with the Uniform Time Act of 1966. While the rationale has shifted over time, the concept of saving energy remained a primary argument.
But does DST actually save energy? Studies suggest the impact is minimal. While there might be less electricity used for lighting, increased heating or air conditioning needs can offset any savings. So if energy savings aren’t significant, why do we continue this twice-a-year ritual?
The Health Costs of Changing the Clocks
While the original intent might have been economic, the unintended consequences of DST have turned out to be personal. Adjusting the clocks disrupts our natural circadian rhythms, the internal biological processes that regulate sleep, mood, and overall health.
Here are some of the health issues linked to daylight savings time:
Sleep Disruption: Even a one-hour shift can throw off your sleep schedule. Losing an hour in the spring is particularly rough, leading to shorter sleep and more groggy mornings.
Heart Health: Studies have shown an increase in heart attacks in the days following the springtime change. The stress of sleep deprivation and disruption to circadian rhythms are likely contributors.
Mental Health: The clock change has been linked to an uptick in depressive episodes. The loss of evening light during the fall transition can contribute to seasonal affective disorder (SAD), a type of depression triggered by reduced sunlight exposure.
Increased Accidents: The darker mornings and grogginess caused by the clock change lead to more car accidents and workplace injuries in the days after DST begins.
Productivity Loss: Sleep-deprived employees are less productive, and the transition period sees a notable dip in workplace efficiency.
Should We Abolish Daylight Savings Time?
In recent years, the debate around DST has heated up. Many argue it’s an outdated practice with more drawbacks than benefits. Some states and countries have even opted out of DST altogether. For example, Hawaii and most of Arizona do not observe it.
Health experts advocate for adopting permanent standard time instead of bouncing between time changes. Standard time aligns more closely with our natural circadian rhythms, which would reduce the health risks associated with the twice-yearly shifts.
How to Cope with the Transition
If abolishing DST isn’t happening anytime soon, here are a few tips to make the adjustment easier on your body:
Gradual Adjustments: A few days before the time change, start going to bed 15 minutes earlier (or later, depending on the season).
Prioritize Sleep: Aim for a consistent sleep schedule and ensure you’re getting 7-9 hours of sleep per night.
Expose Yourself to Light: Natural light helps regulate your internal clock. Get outside in the morning after the time change to help your body adjust.
Limit Screen Time: Blue light from screens can interfere with melatonin production. Avoid electronics an hour before bed.
Stay Active: Exercise can improve sleep quality and help your body adapt to the time change more smoothly.
Final Thoughts
Daylight savings time might have made sense during a time of wartime conservation and candlelit evenings, but its relevance today is questionable at best. As research continues to highlight its negative health impacts, the push to move away from it grows stronger.
In the meantime, being proactive about your sleep and daily habits can help mitigate the disruption—and make that extra hour of daylight feel like a little less of a trade-off.
What are your thoughts on daylight savings time? Do you love the longer evenings in summer or dread the clock changes?
Living a healthy lifestyle is not always easy, especially on your own. Contact me for a free strategy session. 231-329-8835 Bar.and.Plate@gmail.com
Gino Romanelli BS Ex Sci, FMS2, FCS, Elite Trainer
Introduction
Do your feet hurt at the end of the day? What if I told you this is caused by your shoes and not spending more time being barefoot?In this post, we will review the foot issues caused by the design of our current footwear and what we can do to correct it.
Problems With Our Current Shoe Brands
At some point in our lives, we have bought shoes based on fashion, not function. With this approach, there are now more foot issues than ever. These include plantar fasciitis (inflammation of the plantar fascia causing heel pain), bunions (a deformed big toe that faces inward), and hammertoes (joint of the second toe pulled upwards). These issues are the result of the current structure of shoes. First, current shoes have a very narrow toe box. This smashes the toes together not allowing them to space out causing bunions and hammertoes. Second, the midsole is curved in a U shape causing the toes and heel not to be level. This places extra stress on the plantar fascia causing it to become inflamed. Lastly, most of these shoes have an artificial arch. With the artificial arch, the muscles that control the arch of your foot no longer have to work. This structure of shoes causes our feet to become weak and unstable leading to, not only foot issues but ankle, knee, hip, and lower back problems
Why Buy Barefoot Shoes?
First, let’s visit the structure of a barefoot shoe. Barefoot shoes are designed to be shaped to the anatomy of your foot. This includes having a wide-toe box, zero drop (heels and toes are level), flexibility in all directions, no arch support, and thin soles (3-10mm thick). This design will allow your toes to spread out and all the muscles in your feet to do the work. This will assist in correcting plantar fasciitis, bunions, and hammertoes. The only thing better than wearing barefoot shoes is being barefoot.
How to Adapt to Wearing Bearfoot Shoes
The first week or so of wearing barefoot shoes can be uncomfortable if you are not used to them. However, there are a couple of steps to ease into them. The first step is to spend more time than you currently do barefoot. Next, start with a thicker-soled barefoot shoe so you have more support. After you adapt to this and they become comfortable, you can make the switch to a more minimalist one.
Barefoot and Barefoot Shoes Working out
At The Bar and Plate, our members work out stocking feet or in barefoot shoes. This allows them to be more balanced throughout their workout. If you are to wear a regular running shoe when working out the design (U-shaped and narrow toe box) will cause you to have uneven distribution of weight across the foot. Being barefoot allows you to distribute weight across your foot evenly. When doing exercises like the squat or deadlift, for example, this is vital so you can focus on the correct form of the exercise without adjusting for the unrealistic balance forced by your shoes.
What Now?
There are plenty of barefoot shoes but The Bar and Plate recommends Xero Shoes. This brand has the most diverse selection of running shoes, boots (winter and hiking), sandals, water, and training shoes! While getting your feet into a pair of barefoot shoes is a great first step, correcting the feet issues listed above is just the start. You will also need corrective exercises to complete this intervention. To find what corrective exercises you need, click the link below for more information.
In recent years, interest in natural and functional foods has surged, especially in the context of managing blood sugar levels and supporting metabolic health. Among the many options gaining attention is allulose, a rare sugar with some intriguing health benefits. While it is commonly promoted as a low-calorie sweetener, emerging research suggests that allulose may also act as a mild GLP-1 agonist. But can allulose truly serve as a standalone tool to stimulate GLP-1 and support metabolic health? Let’s dive in.
What is GLP-1 and Why Does It Matter?
GLP-1, or glucagon-like peptide-1, is a hormone released by the gut in response to food intake. It plays a crucial role in regulating blood sugar levels, enhancing insulin secretion, and promoting satiety. Pharmaceutical GLP-1 receptor agonists, like semaglutide and liraglutide, are commonly prescribed for managing type 2 diabetes and obesity because of their ability to:
Lower blood sugar levels.
Suppress appetite and promote weight loss.
Delay gastric emptying.
These drugs mimic the action of naturally occurring GLP-1, offering powerful benefits for metabolic health albeit with some side effects that are…scary.
How Does Allulose Work?
Allulose (D-psicose) is a “rare sugar” found in small amounts in foods like figs, raisins, and maple syrup. It is approximately 70% as sweet as table sugar but provides just 0.2-0.4 calories per gram, making it an attractive alternative for those managing their calorie intake.
Beyond its sweetness, allulose has unique physiological effects:
Blood Sugar Regulation: Allulose has been shown to reduce postprandial (after-meal) blood glucose levels. This is partly due to its ability to inhibit carbohydrate absorption in the intestine and enhance glucose uptake into muscle cells.
Potential GLP-1 Stimulation: Emerging studies suggest that allulose can increase the secretion of GLP-1, although the mechanism isn’t fully understood. It’s hypothesized that allulose interacts with certain receptors in the gut lining, signaling the release of GLP-1.
Improved Insulin Sensitivity: Allulose may improve insulin sensitivity over time, reducing the risk of insulin resistance and metabolic syndrome.
Can Allulose Alone Act as a GLP-1 Agonist?
While allulose has shown promise in stimulating GLP-1, it is important to manage expectations. Here’s what the current evidence suggests:
Mild Effects: Allulose’s ability to increase GLP-1 secretion is relatively mild compared to pharmaceutical GLP-1 agonists. It may offer support for metabolic health, but it is unlikely to deliver the dramatic results seen with medications like semaglutide.
Synergistic Potential: Allulose could be more effective when combined with other dietary strategies, such as fermented foods, which also promote GLP-1 secretion and gut health.
Practical Use: Incorporating allulose into your diet as a sugar substitute can provide incremental benefits. For instance, using allulose in place of regular sugar may not only reduce calorie intake but also help modulate blood sugar levels and mildly enhance GLP-1 activity.
How to Use Allulose in Your Diet
If you’re curious about trying allulose, here are a few tips:
Sweeten Mindfully: Replace sugar with allulose in coffee, tea, or baking. It behaves similarly to sugar in recipes, caramelizes well, and has no bitter aftertaste.
Before A Meal: A warm drink sweetened with 5 grams of Allulose before meals is an interesting place to start and may further support GLP-1 secretion and enhance the metabolic benefits of Allulose (reduced blood glucose levels and craving suppression).
Start Slowly: Some people may experience mild gastrointestinal discomfort when consuming large amounts of allulose. Start with small amounts and gradually increase your intake as tolerated.
Combine with Protein: Protein-rich meals can naturally stimulate GLP-1 and work synergistically with allulose for better blood sugar regulation.
Who Can Benefit from Allulose?
People with Type 2 Diabetes: Allulose can help reduce postprandial glucose spikes and improve overall glycemic control.
Those Managing Weight: By enhancing satiety and reducing calorie intake, allulose may support weight management efforts.
Health Enthusiasts: If you’re looking for a functional sweetener that goes beyond taste, allulose offers metabolic perks.
Conclusion: Allulose as Part of a Bigger Picture
While allulose shows potential as a mild GLP-1 agonist, it is best viewed as a supportive tool rather than a standalone solution. Its ability to regulate blood sugar, improve insulin sensitivity, and promote satiety makes it a valuable addition to a healthy diet. However, combining allulose with other lifestyle strategies—like a high-protein diet, regular exercise, and stress management—will yield the most significant benefits.
As research continues, allulose’s role in metabolic health may expand. For now, it’s a promising natural sweetener with benefits that extend far beyond its low-calorie profile.
Living a healthy lifestyle is not always easy, especially on your own. Contact me for a free strategy session. 231-329-8835 Bar.and.Plate@gmail.com
Living your best life with a neurological disease can feel like running a marathon with a backpack full of bricks. But here’s the secret: it’s not about pretending the backpack isn’t there. It’s about learning how to carry it with strength, grace, and sometimes even a sense of humor. Let’s talk about thriving, not just surviving, when life hands you a neurological curveball.
First Things First: Redefine “Thriving”
Thriving isn’t about doing it all or being perfect. It’s about finding what makes you feel alive and leaning into it. Maybe it’s as simple as getting outside for some fresh air every day or connecting with a community that understands your journey. The goalposts might shift, and that’s okay. Success is a moving target, and that’s true for everyone—diagnosis or not.
Mindset Matters: Be the CEO of Your Health
When you have a neurological disease, managing your health can feel like a full-time job. The key is to think of yourself as the CEO of your well-being. That means:
Building a strong team: Your doctors, therapists, family, and friends are your board of directors. Choose people who respect your goals and listen to your needs.
Setting boundaries: Learn to say no to things that drain your energy. Your health comes first, no guilt required.
Investing in self-care: From prioritizing sleep to eating brain-healthy foods (hello, leafy greens and omega-3s!), small daily actions add up.
Movement: Your Superpower
Physical activity isn’t just good for your body; it’s medicine for your brain. Tailor it to your abilities—a walk around the block or resistance training. The goal isn’t to become a triathlete (unless you want to!), but to move in ways that feel good and help you stay strong.
Nutrition: Feed Your Brain
Your brain loves consistency and quality fuel. Stick to whole, minimally processed foods that support cognitive function and reduce inflammation. Think:
Hydration: Never underestimate the power of water and electrolytes for your energy and focus
If your condition makes eating or digestion tricky, consult a Health Coach to find what works best for you.
The Power of Connection
Isolation can be one of the toughest parts of living with a neurological disease, but it doesn’t have to be. Whether it’s joining a support group, reconnecting with an old friend, or even engaging in online communities, connection can bring a sense of purpose and belonging. Don’t underestimate the power of sharing your story and hearing others’—you’re not alone in this.
The Art of Resting (Without Guilt)
Listen, rest isn’t just about doing nothing. It’s about recharging. Schedule downtime like you would a meeting or an appointment. Learn to differentiate between productive rest (naps, meditating, reading) and mindless distractions that leave you feeling more drained.
Celebrate the Wins—Big and Small
Did you make it through the day without losing your cool? High five. Found a new recipe that’s easy on your system and tastes great? Victory. Learned something new about your condition that empowers you? That’s thriving. Celebrate every step forward, no matter how small it might seem.
Keep Learning and Adapting
Neurological diseases often come with uncertainty. That’s why curiosity is your best friend. Stay open to new treatments, tools, and strategies. Advocate for yourself, ask questions, and don’t be afraid to seek second opinions if something doesn’t feel right.
Final Thoughts: You’ve Got This
Thriving with a neurological disease isn’t about denying the hard stuff—it’s about finding your way through it. It’s about resilience, creativity, and the willingness to adapt. Some days will be harder than others, but each day is a chance to write your own definition of thriving. Remember, you’re not your diagnosis. You’re a whole person, capable of strength, joy, and so much more.
If you or someone you care about has been diagnosed with a neurological disease contact me to chat or for help in building a plan, there is no obligation. 231-329-8835 Bar.and.Plate@gmail.com
