Nutrition Corner

Can plant-based diets lower your risk of prostate cancer? Adopting a plant-based diet can not only reduce greenhouse gas emissions from animal agriculture but also lower the risk of heart disease, diabetes, and certain cancers, including prostate cancer. A recent review of 32 studies found that plant-based diets may improve prostate cancer outcomes, thanks to their anti-cancer compounds and the reduced risk of carcinogen exposure compared to meat consumption.

Ketogenic vs. low-sugar diet: Restricting free sugar intake to less than 5% of total energy can lower daily calorie consumption by about 100 kcal, but it does not significantly impact fat mass or energy balance, possibly due to inaccuracies in self-reported intake or other factors. The ketogenic diet, which reduces carbohydrate intake to alter metabolism, might lower physical activity energy expenditure, but its effects on overall energy metabolism and cardiometabolic health are still not fully understood.

Recipe for The Day

Whole 30 Chicken and Vegetable Skillet Recipe: The Whole 30 Chicken and Vegetable Skillet is a quick and nutritious one-pan meal, ready in 35 minutes and serving four people. It features cubed chicken breast cooked with a mix of red bell pepper, onion, broccoli, and zucchini, seasoned with garlic, paprika, cumin, salt, and pepper, providing 262 calories per serving with a balanced mix of protein and vegetables.

Lifestyle & Fitness Focus

The Best Workout Routine Ever, According to Science

We consulted exercise scientist Jeffrey M. Willardson, Ph.D., C.S.C.S., associate professor of Kinesiology and Sports Studies at Eastern Illinois University, to design an effective workout based on scientific principles. Perform each exercise for 10 to 15 repetitions using weights that cause fatigue but not failure, and move seamlessly from one exercise to the next. Willardson recommends repeating the circuit one to three times, every other day.

1. Dumbbell Front Squats

   • How to Do It: Stand with feet slightly wider than hip-width apart, holding dumbbells above your shoulders with elbows bent. Push your hips back and bend your knees until your thighs are parallel to the ground, then press back to a standing position. Complete 10 to 12 reps.

   • Pro Tip: Keep your back straight and chest high to prevent injury.

2. Dumbbell Shoulder Presses

   • How to Do It: Start with dumbbells at shoulder height, palms facing forward. Soften your knees, brace your core, and press the dumbbells overhead, then lower them back down. Repeat for 10 to 15 reps.

3. Barbell Bentover Rows

   • How to Do It: Grab a barbell with an overhead grip, arms shoulder-width apart. Bend your knees slightly and hinge at the waist, keeping the barbell in front of you. Row the barbell up, squeezing your shoulder blades together, then lower it back down. Perform 8 to 10 reps.

   • Pro Tip: Maintain a neutral spine and avoid letting your shoulders droop forward.

4. Dumbbell Split Squats

   • How to Do It: Stand with feet shoulder-width apart, holding dumbbells by your sides. Elevate one foot behind you on a bench, then lower your front leg until it's at a 90-degree angle. Push through the front foot to straighten your leg. Complete 10 to 12 reps on each leg.

5. Dumbbell Chest Presses on Swiss Ball

   • How to Do It: Sit on a Swiss ball with dumbbells resting on your thighs. Walk forward until your upper back is on the ball, feet flat on the ground. Press the dumbbells above your chest, then lower them back down. Perform 10 to 12 reps.

6. Wide-Grip Pullups

   • How to Do It: On a pullup bar, grip with hands 6 to 8 inches wider than shoulder-width, palms facing away. Pull your body up until your chin is above the bar, then lower yourself with control. Repeat for as many reps as possible.

   • Pro Tip: Use a resistance band for assistance if needed.

7. Dumbbell Step-ups

   • How to Do It: Holding dumbbells at your sides, step onto a box or bench with one foot and follow with the other, then step back down. Alternate the leading foot and complete 10 to 12 reps per leg.

8. Medicine Ball Slams

   • How to Do It: With feet shoulder-width apart, lift a heavy medicine ball above your head. Slam the ball into the floor with force, catch it on the rebound, or pick it up. Perform 10 to 12 reps.

9. Barbell Hip Thrusts

   • How to Do It: Sit on the floor with your back against a bench and a barbell across your hips. Rest your shoulders on the bench, bend your knees with feet on the floor, and thrust your hips upward until your body forms a straight line from knees to shoulders. Lower back down and repeat for 10 to 12 reps.

10. Decline Pushups

    • How to Do It: With feet elevated on a bench and hands under your shoulders, lower your chest toward the ground while keeping elbows tucked. Push back up to the starting position. Complete 10 to 12 reps.

How Long Does It Take to Get in Shape?

Certified personal trainer Jahkeen Washington suggests that a three-month commitment to working out two to three times a week is typically sufficient to see noticeable results. The initial month is for learning the exercises and establishing consistency, while the following months allow for more intense training and adjustment.

How Many Times a Week Should I Work Out?

The frequency of workouts can vary based on individual goals. While three days a week might suffice for some, others aiming for significant fat loss or muscle gain might need to train more frequently. Washington notes that the amount of weight to lose and the desired timeframe will influence the ideal number of weekly workouts.

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