Magnesium has long been recognized for its importance in supporting various bodily functions, but recent research highlights its potential benefits for brain health. Studies suggest that magnesium may play a key role in preserving brain volume and reducing the presence of white matter lesions (WMLs), which are often linked to cognitive decline. Interestingly, the effects of magnesium appear to be especially significant in women, though the benefits extend to both men and women. Higher magnesium intake has been associated with larger brain volumes, and it may also help reduce the number of white matter lesions, a sign of brain aging or damage. These findings point to magnesium as a nutrient that may offer neuroprotective benefits, potentially helping to slow cognitive decline and support long-term brain health. The study emphasized dietary magnesium as the source of these benefits, highlighting the importance of consuming magnesium-rich foods or supplements as part of a balanced diet. The recommended daily intake of magnesium for adults is: • Adult women (ages 19–30): 310 mg per day • Adult women (ages 31 and older): 320 mg per day • Adult men (ages 19–30): 400 mg per day • Adult men (ages 31 and older): 420 mg per day Magnesium can be sourced from foods such as leafy greens, nuts, seeds, and whole grains, or from high-quality supplements like magnesium glycinate or magnesium malate. While the study found that magnesium’s effects on brain health were more pronounced in women, magnesium is equally important for men. It supports a wide range of functions, including muscle and nerve function, energy production, and bone health.

**Purpose:** To explore how an individual’s beliefs and mindset influence their physical performance — even when no physical factors change. **Study Summary:** - **Participants:** 84 people who engaged in physically demanding work daily. - **Setup:** Half the group was told that their daily work qualified as good exercise and met the recommended physical activity guidelines. The other half received no information. - **Duration:** 4 weeks. - **Measurements:** Weight, blood pressure, body fat percentage, and job satisfaction were tracked. **Findings:** - **Weight Loss:** The group told their work was "good exercise" lost more weight — despite no change in actual activity. - **Blood Pressure:** This group also saw a significant drop in blood pressure compared to the uninformed group. - **Mindset Shift:** Those who believed their daily activities were effective exercise reported higher energy levels and job satisfaction. **Key Takeaway:** The study suggests that the belief that you're engaging in healthy, productive behavior can trigger physical changes — even if the activity itself doesn’t change. Mindset matters more than we think.

One major benefit of resistance training is its impact on Resting Metabolic Rate (RMR)—the number of calories burned at rest. Muscle tissue is metabolically active, meaning the more muscle you have, the more calories your body burns throughout the day. A study from Medicine & Science in Sports & Exercise found that participants who engaged in resistance training three times per week for six months increased their RMR by 7%, even without significant weight loss. This means their bodies were naturally burning more calories, even when not exercising. Why This Matters: - More muscle = higher calorie burn at rest. - Strength training prevents metabolic slowdown that often happens during weight loss. - Increased metabolism helps with long-term fat maintenance.

Red and near-infrared light therapy, also known as photobiomodulation (PBM), has gained attention for its potential benefits in sports and fitness. Researchers have been studying how PBM affects muscle performance, recovery, and growth, particularly when applied before or after exercise. One study, “Photobiomodulation in human muscle tissue: an advantage in sports performance?”, reviewed 46 different studies involving 1,045 participants to assess its impact on athletic performance. One of the key findings was that PBM enhances muscle performance when applied before exercise. Athletes who received PBM treatment experienced increased strength, endurance, and power output compared to those who did not. This suggests that PBM may help delay muscle fatigue and improve overall training efficiency. Another important benefit observed was faster muscle recovery when PBM was applied after exercise. It helped reduce muscle soreness, stiffness, and fatigue, which are common after intense physical activity. This means that athletes could potentially recover more quickly between workouts or competitions, allowing for more consistent training. The study also found that PBM may stimulate muscle growth when combined with resistance training. The therapy appears to promote cellular energy production in the mitochondria, leading to improved protein synthesis and muscle repair. In addition, PBM was shown to reduce inflammation and oxidative stress, both of which contribute to muscle damage and slow recovery. Researchers believe that PBM works by increasing blood flow to the muscles, enhancing oxygen delivery, and stimulating the production of ATP (the main energy source for cells). This process not only helps improve performance but also supports long-term muscle health. Overall, the study suggests that red and near-infrared light therapy could be a valuable tool for athletes and fitness enthusiasts. By improving performance, accelerating recovery, and reducing muscle damage, PBM may offer a natural and non-invasive way to enhance training results. The findings indicate that incorporating PBM into a regular training regimen could be especially beneficial for athletes involved in strength training, endurance sports, or high-intensity workouts.

A new study compared the effects of plant-based and animal-based protein supplements on athletic performance. Researchers analyzed 31 clinical trials to see how these protein sources impact muscle strength and endurance. Key Findings: • Plant-based protein powders improved muscle strength and endurance compared to consuming little or no protein. • Animal-based protein powders (like whey) were slightly more effective than plant-based options in boosting athletic performance. • The difference was small, about 12-13% in strength gains, but noticeable over time. Which One Should You Choose? • Animal-based protein (whey, casein, egg) absorbs faster and contains all essential amino acids, making it slightly better for muscle growth. • Plant-based proteins (hemp, pea, rice) are effective, but combining different sources is necessary to achieve a complete amino acid profile similar to animal protein. If your main focus is muscle gain and performance, animal-based protein powders are the better choice. However, if you follow a plant-based diet, you can still achieve good results by combining various plant proteins and ensuring you get enough total protein each day. Ultimately, plant-based protein is still a better option than consuming no protein at all. https://pubmed.ncbi.nlm.nih.gov/39203884/