I find meal planner way easier knowing exactly what you’re eating each day.

This study looked at how sleep affects the risk of catching a cold. Researchers worked with 153 healthy adults aged 21 to 55, tracking their sleep habits for 14 days. Participants recorded how many hours they slept each night, how well they slept (the percentage of time spent asleep while in bed), and how rested they felt in the morning. After this period, they were exposed to a cold virus through nasal drops and monitored for five days to see if they developed cold symptoms. The study found that people who slept less than 7 hours per night were nearly 3 times more likely to catch a cold compared to those who slept 8 or more hours. Similarly, individuals with poor sleep quality (less than 92% efficiency) were 5.5 times more likely to get sick compared to those with high sleep quality (98% or more). Interestingly, the feeling of being rested didn’t have a significant effect on whether participants caught a cold. In conclusion, both the duration and quality of sleep are crucial for maintaining a strong immune system. Poor or insufficient sleep greatly increases the risk of catching a cold, emphasizing the importance of prioritizing good sleep habits. https://pmc.ncbi.nlm.nih.gov/articles/PMC2629403/

What did everyone workout today … I hit chest and tries so uk I had an awesome day 🤣

(-)-Epicatechin promotes muscle mass by lowering myostatin, a protein that inhibits muscle growth, and boosting follistatin, a protein that supports muscle development. This leads to enhanced muscle strength and recovery. ⠀ Studies also show it may improve blood flow and reduce inflammation, aiding overall exercise performance. Epicatechin is considered beneficial for combating muscle loss, especially as we age. ⠀ A 7-day treatment with (-)-epicatechin improves hand grip strength and increases the ratio of two key proteins, follistatin and myostatin. ⠀ Aging can negatively affect muscle growth, but moderate amounts of (-)-epicatechin can help reverse some of these effects. This flavonoid shows potential in treating muscle loss related to aging and deserves more research. ⠀ https://pubmed.ncbi.nlm.nih.gov/24314870/