Latest news with #LifeTime
Yahoo
2 days ago
- Health
- Yahoo
This Form Of Exercise Might Aid In Fat Loss—And All You Need Is 7 Minutes
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." Losing weight and gaining muscle are two major feats in and of themselves, but if your goal is to achieve both at the same time, you're likely working toward body recomposition. Strength training and intentional nutrition are two vital keys to success, but there's another secret weapon worth adding to your arsenal: sprinting. By definition, a sprint is an all-out, maximum effort run over a short distance or time, says Hayley Akradi, CPT, a certified personal trainer at Life Time and the creator of the Body Blueprint Program. 'In practice, that means pushing to about 90 to 100 percent of your top speed for 10 to 30 seconds,' she says. You may have sworn off sprints since high school gym class, but it's worth lacing up your running shoes again. Aside from boosting cardiovascular endurance, a growing body of research supports that these intense intervals are a leading way to change the ratio of fat to muscle in your body. Don't be fooled, though—sprinting alone won't get you to your goals. Fat loss and muscle gain is largely accomplished in the kitchen, by increasing your protein intake and lowering your overall caloric intake. Without those two changes, sprinting can only help you so much. Once you have your nutrition nailed down (with the help of a dietitian, if you can!), here's how sprinting can help you reach your body recomp goals. Meet the experts: Hayley Akradi, CPT, is a certified personal trainer at Life Time and the creator of the Body Blueprint Program launching soon on the LT Digital app. Sara Hayes, is a RRCA-certified running coach and founder of Mindful Miles. How Sprinting Can Help Stimulate Fat Loss It can burn a lot of calories in a short amount of time. Sprinting is a high-intensity exercise that demands a lot of energy in a short amount of time. Given such, sprinting burns significantly more calories per minute than lower-intensity exercise like jogging, walking, or even traditional high-intensity interval training (HIIT), says Akradi. In fact, thanks to the high caloric burn, sprint interval training results in a 39.59 percent higher reduction in body fat percentage than HIIT, according to a 2024 meta-analysis of several studies in RunRepeat. You'll also save time while burning more calories because the same study found sprint intervals required 60.84 percent less time than HIIT. It's a win-win. It can increase excess post-exercise oxygen consumption. After sprinting, your body requires more oxygen to return to its resting state than walking or jogging, says Sara Hayes, a RRCA-certified running coach and founder of Mindful Miles. This is colloquially known as the 'afterburn effect,' but scientifically speaking, it's called excess post-exercise oxygen consumption (EPOC). 'EPOC essentially means your body keeps working hard even after you're done training, which means your body keeps burning calories during recovery,' Hayes says. As a result, sprint intervals can trigger fat loss by increasing total caloric burn throughout the day, in turn, boosting metabolism, and increasing fat oxidation (the process where the body breaks down fatty acids to produce energy) post-workout, per 2023 research in Physiological Reports. It can help build and maintain muscle. Sprinting helps maintain muscle, and can even build some in those that are generally untrained (if you've been lifting for several years, don't expect to see any gains from sprinting). Muscle growth plays a key role in shifting body composition, Akradi says. This is because muscle tissue burns more calories at rest than fat tissue, ultimately raising your resting metabolic rate over time, she explains. Sprinting activates your entire body, but 2025 research published in Applied Sciences found it's especially great for engaging the hamstrings and glutes. It releases fat-burning hormones. Sprinting increases the release of fat-burning hormones like adrenaline, human growth hormone, and testosterone, which creates the perfect storm for body recomposition, according to Akradi. Consistent sprinting can also improve insulin sensitivity (insulin is a hormone used to help regulate blood sugar levels), meaning your body becomes better at using carbohydrates for fuel rather than storing them as fat, per 2020 research in Molecular Basis of Disease. How Sprinting Impacts Your Metabolism 'In the short term, sprinting demands a high level of energy, so your metabolism spikes, but over the long term, sprinting encourages more muscle mass, and more muscle means a higher resting metabolic rate,' Hayes explains. EPOC also comes back into play here. The intensity of sprinting requires your body to burn more calories post-sprint to restore oxygen levels and repair muscle tissue, raising metabolism for hours, per 2024 research in Scientific Reports. So, put simply, consistent sprinting helps your body become more efficient at burning energy, even when at rest. Does sprinting build and maintain muscle? Sort of. Sprinting is essentially explosive resistance training using your own body weight, so every sprint activates your glutes, quads, hamstrings, calves, and core, allowing you to maintain muscle, and even potentially build some if you're body is not used to resistance training, Hayes says. Speaking of, sprinting is a great complement to traditional resistance training. 'Sprinting and strength work are a perfect pair because strength training builds your foundation, and sprinting adds power and speed, so together, they increase lean muscle, boost coordination, and promote metabolic efficiency,' she says. Sprints and strength training work hand-in-hand to support each other: more strength means stronger sprints, and stronger sprints reinforces movement patterns that support lifting and athletic movement. The intensity of sprinting also trains your fast-twitch muscle fibers, which your body recruits when you need to execute quick, explosive movements, Akradi says. 'These fibers produce force quickly but fatigue fast, so training them builds muscle density and strength, while also preserving muscle mass as you age.' How does sprinting differ from steady state jogging when it comes to muscle growth? I'm glad you asked. 'Steady-state cardio primarily recruits slow-twitch fibers and burns fewer calories per minute, so while it supports endurance and cardiovascular health, it doesn't offer the same muscular stimulus or post-exercise metabolic boost,' Akradi says. 'Sprinting, in contrast, challenges fast-twitch fibers, preserves or builds muscle mass, and stimulates more hormonal activity.' Both have their place in a well-rounded fitness routine, but if your goal is body recomposition, Akradi says sprinting is more $180.00 at 2 $180.00 at 22 $164.95 at How To Incorporate Sprinting Into Your Workout Routine Whether you're up for a standalone sprint workout or implementing a few intervals as a finisher, start conservatively. 'Consistency matters more than volume, so it's about quality over quantity,' Akradi says. And there's good news: Even if sprinting isn't your favorite workout but you still want to reap the benefits, Akradi says just four to six all-out sprints can drive results. 'If you're looking for the bare minimum but still want to see results, I recommend sprinting one to two times per week with four to six intervals at 15 to 30 seconds each.' To get you started, Akradi programmed the below sprint workout that can be done on its own or as the cherry on top of a strength training session. Pro tip: Save your sprints for upper body days. Running on fresh legs will lessen your chance of injury. If you have to tack it to the end of your leg day, that's okay—just be cautious of how hard you go on already tired legs. Warm-up (about 5 to 7 minutes) Dynamic stretching and two to three gentle accelerations Sprint intervals (about 7 to 11 minutes) Four to six rounds: 15- to 30-second sprint (give 90 to 100 percent effort) 90-second walk or slow jog between each interval Cooldown (about 5 minutes) Easy walk and full body stretching You Might Also Like Jennifer Garner Swears By This Retinol Eye Cream These New Kicks Will Help You Smash Your Cross-Training Goals
Yahoo
4 days ago
- Health
- Yahoo
Cardio vs. Strength Training: Which Is Better for Shrinking Middle-Age Belly Fat?
If you're battling a middle-aged belly bulge, you're certainly not alone. Belly fat becomes more common in men over 40, mainly due to hormonal shifts, such as reduced testosterone and a rise in insulin. On top of that, a slowing metabolism makes it easier for fat to accumulate in the abdomen, says Ben LaNeve, CPT, and personal training lead at Life Time Annapolis. To help you shed stubborn fat and reclaim your waistline, we spoke with fitness experts to optimize your workout routine and answer one critical question: What's more effective for melting belly fat—cardio or strength training? 'As we reach midlife…we lose muscle and our hormones change,' LaNeve tells Men's Journal. 'This means we burn fewer calories, even at rest, and it becomes easier to gain weight. To keep metabolism active, workouts should shift to include more strength training to maintain muscle, regular cardio for heart health, and a focus on staying consistent rather than just pushing harder.' But which workout modality reigns supreme? We learned the pros and cons of each, and ultimately, which is the best option to tame, trim, and tighten your Pros and Cons of Cardio Running comes with a long list of benefits, from improved cardiovascular health to reduced body fat. But like any workout style, it has its drawbacks, too. Below, we break down the pros and cons of this cardio-first approach. Pros It Checks a Lot of Boxes What does this mean, exactly? 'Cardio can touch on some basic strength principles (Hello, quads on the Stairmaster!) as well as general movement longevity (achieving the magical 10,000 step mark). So in short, cardio can provide some serious bang for your buck when there is some thought put into it,' explains Casey Lee, owner and certified personal trainer at Purposeful Strength, LLC. It Boosts Calorie Expenditure Engaging in regular cardio is a productive way to burn calories and melt fat. 'Aerobic exercise effectively reduces visceral belly fat (around the organs) by increasing calorie expenditure and improving insulin sensitivity,' explains LaNeve. Caveats It's Time-Consuming 'For long-term aerobic gains to happen, we want to start accumulating upwards [of] three hours of moderate intensity cardio,' Lee tells us. 'For some, finding three hours a week in total can be challenging. If you're trying to burn stubborn body fat, time in the gym needs to be a proactive factor.'The Pros and Cons of Strength Training Unlike cardio, which primarily boosts heart health and burns calories, strength training focuses on building muscle and improving overall body composition. But it's not for everyone. Here, we break down the key benefits and potential drawbacks of this muscle-first approach. Pros It Delivers Results With Minimal Equipment You heard that right! You don't necessarily need a pricey gym membership or at-home machines in order to get into shape. 'A vast majority of my clients utilize adjustable dumbbells and their body weight to achieve strength gains that can help reshape and recompose their bodies,' Lee says. It Builds and Preserves Lean Muscle If you want to fast-track muscle growth, strength training is the name of the game. (After all, muscle burns more calories than fat!) '[This form of exercise] builds and maintains lean muscle mass, which elevates resting metabolic rate and counteracts age-related muscle loss,' LaNeve points out. It Sets You Up for an All-Day Calorie Burn Whether lifting weights or training with your body weight, performing strength exercises will set you up for an efficient, all-day calorie burn. '[Strength training] builds muscle, boosts your metabolism, and helps balance out the hormones that start dropping as you get older—it doesn't burn as many calories on the spot, but it sets you up to burn more all day,' explains Kai Zimmer, lead trainer at Fred Fitness. Caveats It's Technical One downside to strength training, according to Lee? It's 'technical.' In other words, you need to pay attention to your form and the weights you're working with. 'For cardio, you can walk for 60 minutes and check the boxes; however, strength has a few more rules for fat loss,' Lee explains. 'Progressively increasing reps and/or weights and monitoring rest intervals to promote muscle growth becomes a factor when you're trying to burn off those last few areas of stubborn fat.'Cardio vs. Strength Training: Which Is More Effective for Burning Belly Fat? It's clear that cardio and strength training each promote fat loss in their own way. But when you're deciding which is more effective to focus on, experts agree there's a clear winner. 'Strength training is king when it comes to 'reshaping' your body,' Lee says. 'Cardio can make you look like a smaller version of yourself, so yes, your waistline will shrink. However, when it comes to changing the way your body looks—including a smaller waist—strength training builds the muscle that shapes your body.' LaNeve advocates for strength training due to its many benefits: increased metabolic rate, sustained lean muscle, and healthy aging. 'When it comes to shrinking the waistline, all forms of strength training have value, but circuit-style resistance training and compound movements—whether using bodyweight, moderate weights, or heavy lifting—are especially effective,' LaNeve tells us. 'Circuit training combines strength and elevated heart rate for greater calorie burn, while heavy lifting builds lean muscle that boosts metabolism. Bodyweight strength is highly accessible and improves core stability. The key is consistency and progressive overload—challenging the muscles over time to stimulate fat loss and reshape the midsection.' If time is tight and you only have 30 minutes to dedicate to your workout, Zimmer stresses 'intensity is everything.' Circuit-style strength training—which torches fat while building muscle—is key. 'It's like running the gauntlet: five compound moves back-to-back—think dumbbell squats, push-ups, rows, kettlebell swings, and mountain climbers—40 seconds on, 20 seconds off, for four total rounds,' Zimmer says. 'It's efficient, relentless, and insanely effective for carving out the waistline.' But your routine shouldn't stop there. LaNeve and Lee point out the importance of following a nutritious diet and certain healthy lifestyle habits. 'Exercise alone isn't enough—habits like sleep, stress management, and diet strongly influence whether cardio or strength training actually leads to fat loss,' LaNeve explains. 'Poor sleep and high stress raise cortisol, a hormone linked to belly fat storage. A diet high in protein and whole foods fuels workouts and supports recovery. Without these foundations, even the best training plan can fall short of waistline results.'Cardio vs. Strength Training: Which Is Better for Shrinking Middle-Age Belly Fat? first appeared on Men's Journal on Jul 18, 2025
Yahoo
10-07-2025
- Health
- Yahoo
A 51-year-old woman got into the best shape of her life after perimenopause. Here are 5 daily supplements she can't miss.
Natalie Bushaw, 51, reached peak fitness after her perimenopause began in her 40s. Bushaw relies on a combination of strength training, a protein-rich diet, and supplements. She shared the supplements she takes, from vegan protein powder to collagen products. Natalie Bushaw worked out six times a week and ate a protein-rich diet. Then, her perimenopause began. It felt like no matter what she did, she couldn't lose weight. "It was always so frustrating to be working out as strategically and consistently as I was, with no significant changes," Bushaw, 51, told Business Insider. Bushaw saw a doctor and started getting hormone replacement therapy, which increased her muscle mass and reduced her brain fog. But it wasn't until Bushaw started tweaking her daily diet, routine, and supplements stack that she noticed a big difference in her body and energy levels. Bushaw, who works as the VP of Life Time's PR team, went to the luxury athletic club's longevity clinic, Miora. Miora, which costs $599 for a first appointment (and between $89-$149 per month after that, depending on your plan), uses bloodwork to assess each client's hormone levels and metabolic function through biomarkers. James LaValle, a clinical pharmacist and chief science officer at Miora, and Dr. Greg Pippert, the medical director who's board-certified in integrative medicine, gave Bushaw a menu of advice. They recommended HRT injections, instead of the topical cream she was taking to treat her Hashimoto's disease, a thyroid condition that can cause weight gain. For cholesterol, Bushaw was prescribed a low-dose GLP-1, and for muscle growth, Pippert suggested peptide therapy, a growth hormone. Bushaw said she also learned that supplements could improve her biomarkers, offsetting natural changes like muscle loss. She now gets her blood drawn quarterly to help inform which supplements she should take to improve her strength, recovery, and body composition. Like Life Time CEO Bahram Akradi, who says he takes 45 to 50 supplements a day, Bushaw takes more supplements than the average American — about 10 per day on top of her prescribed medications. Because Bushaw's is a highly personalized regimen, we'll share a few of her "can't miss" supplements (all from Life Time's supplement line) that help her build muscle and maintain her energy levels. Bushaw said Pippert and a registered dietitian at Miora recommended fiber to help improve her thyroid condition and gut health. She uses a blend of soluble and insoluble fiber, and said she is "way more regular, and it does help you feel full faster and for longer." Igor Koturbash, the co-director of the University of Arkansas' Center for Dietary Supplements Research, who is not affiliated with Miora, told BI that fiber supplements can be helpful in some cases, but not all. There are two main types of fiber supplements: soluble and insoluble. Soluble fiber, when mixed with water, creates a gel-like consistency that can "slow down digestion, so it can decrease your appetite because you still feel full." Insoluble fiber, on the other hand, doesn't dissolve in water and can help add "material" to the stool, aiding with issues like constipation. Koturbash said the best way for most people to get fiber is through their diet, because they'll consume other minerals as well. However, he said fiber supplements can be helpful for people with a history of health issues like Crohn's disease or IBS who are more sensitive to certain foods. Bushaw uses two collagen supplements: every other day, she drinks a shot of collagen "elixir" (made up of collagen peptides and antioxidants). Some days, she also mixes collagen peptides into her smoothies. Bushaw said she noticed changes about three months into taking collagen. "I swear I noticed my cellulite decreasing on my thighs and my hair and skin improving a lot," she said. While there are some studies on the benefits of collagen, Richard Bloomer, the founder of the University of Memphis' Center for Nutraceutical and Dietary Supplement Research, told Business Insider that consumers should be wary of some brands promising huge results. Bloomer, not affiliated with Miora, said that so far, research shows that a small amount of collagen per day, about five to 10 grams, can help reduce joint pain and improve skin texture. Bushaw is sensitive to dairy and takes vegan protein powder. She loves Life Time's chocolate flavor, made from pea, chia, and chlorella proteins. She mixes the powder with water, almond milk, ice, and either a scoop of collagen peptides or half a banana. Bloomer, who's been using protein powder himself for 30 years, said it's a great option for those who struggle to get their daily recommended protein intake from their diet alone. "The reality is, most people are busy," he said. Meal-replacement shakes are a nice option. Bloomer said vegan protein powders have gotten a bad rap for the past few years as people "look up to whey and egg as kind of the premier." However, he said some recent studies "do show a good blended plant-based protein could be very effective." Bushaw has a few scoops a day of colostrum, the first breast milk from a mammal's mammary glands after giving birth. Most commercial colostrum comes from cows, and it's lower in lactose than cow's milk. In humans, colostrum usually looks yellow in the first few days of breastfeeding, which is partly why it's referred to as "liquid gold." Nutrition researchers have mixed opinions on colostrum as a supplement. Bloomer said colostrum is "very rich in nutrients" and seems to help with immune function, according to some research. However, preliminary research is limited because funding often comes from supplement companies, Koturbash said. There's also the price to consider, Bloomer said. Depending on how much you take, it can cost anywhere from $3 to $15 a day. However, fans of colostrum swear by the results. Bushaw said taking it has been a "game changer" in terms of improving her digestion and boosting her immune system. "No colds or otherwise all winter since starting," she said. Bushaw takes a daily multivitamin intended for morning and nighttime use, though she said she sometimes struggles to take it regularly. Still, she feels it's important for her overall health — and supplement experts agree. "I think a multivitamin or multi mineral is a really good and cheap insurance policy from a health perspective," Bloomer said, as someone who's been taking multivitamins for years. He said some people, "especially if they're engaged in very vigorous exercise" like Bushaw, could likely use a few extra nutrients. Cost-wise, multivitamins are usually affordable, too, and the United States Pharmacopeia (USP) label is a good thing to look for when buying them. "For me, that makes really good sense," he said. Read the original article on Business Insider
Chicago Tribune
10-07-2025
- Sport
- Chicago Tribune
Naperville teen headed to international climbing competition in Finland
Anderson Fuhrer learned a tough lesson when he first competed in a national-level climbing competition four years ago. When participating in local and regional competitions in the Midwest, the Naperville 18-year-old could easily climb his way to the top through strength and endurance alone, he said. But that would not be enough to win at the national level. 'At the national level, it's a lot more complex,' Fuhrer said. 'It's a lot more like problem solving on the wall rather than just being able to be strong and pull through.' That effort yielded results when he took second place at this year's USA Climbing Youth Nationals in Portland, Oregon, and earned a spot on the U.S. Youth National Team when it competes in the International Federation of Sport Climbing Youth World Championships in Helsinki, Finland, during the last week of July. 'It definitely took some time to sink in because I've been dreaming about this for so long,' Fuhrer said. 'But once it sunk in, I was very relieved that the hard work paid off.' To train for the international competition, he has been climbing any wall he can get his hands on, including some at gyms in Chicago and Arlington Heights and others as far away as Indiana, Wisconsin and Minnesota, he said. He even has a home wall in his room built by his dad and his dad's friend. 'I think he's the most driven athlete I've ever seen in terms of his work ethic, but he's also independent in the sense that he really knows his own body,' said Connor Druhan, Fuhrer's coach. 'I don't need to sort of helicopter and be right over his shoulder the whole time. I can trust him to go off on his own and do his own training.' Fuhrer, who graduated from Naperville Central High School in May, said he fell in love with climbing when he first tried it at a birthday party in elementary school. He begged his parents to take him back to a climbing gym. 'We had a day off. My daughter was with my husband at the swimming pool,' said Susan Fuhrer, Anderson's mother. 'I'm like, 'We have the day off, what do you want to do?' He's like, 'I want to go climbing. I love climbing.' I'm like, 'OK, where do we even climb in Naperville?'' A quick Google search sent them to the climbing wall at the Life Time fitness facility in Warrenville. 'When I first saw the wall at Life Time, I was just amazed at how big it was, even though it really wasn't that big, but it just looked like a giant playground,' Fuhrer said. 'I was never afraid of heights or anything like that so as soon as I could get on the rope and just keep going higher, I was having a blast.' Within six months, he completed three levels of classes. A coach at Life Time took notice. 'He basically said, 'I think your son's really good at this, and he probably should go somewhere outside of Life Time,'' Susan Fuhrer said. 'There's nothing really close to Naperville so we started going to Vertical Endeavors in Glendale Heights. And so he tried out for the team and got onto the team when he was 10.' When he started with the group, he realized he was not as good as he thought he was, he said. There were team members there who started climbing a lot earlier than he did, and he knew he would need to practice consistently to improve, he said Initially Fuhrer was both climbing and playing football while at Naperville Central, but decided he needed to commit to one if he really wanted to go to the next level. 'He really, really loved football, and he loved being with the team,' Susan Fuhrer said. 'He played with the same boys all through middle school, then freshman year, sophomore year. It was just kind of a big decision. … I was kind of nervous about him not being connected to Naperville Central anymore but obviously it was the right choice.' This fall Fuhrer is headed to the University of Utah, where he plans to study kinesiology while competing as part of the school's climbing team. In his free time before school starts, Fuhrer has been coaching younger climbers at ABC Climbing Academy in Naperville, which opened in June 2024. 'It's been awesome to see first-time kids come in and try climbing because I kind of (see) myself in a lot of them,' Fuhrer said.
Business Insider
10-07-2025
- Health
- Business Insider
A 51-year-old woman got into the best shape of her life after perimenopause. Here are 5 daily supplements she can't miss.
Natalie Bushaw worked out six times a week and ate a protein-rich diet. Then, her perimenopause began. It felt like no matter what she did, she couldn't lose weight. "It was always so frustrating to be working out as strategically and consistently as I was, with no significant changes," Bushaw, 51, told Business Insider. Bushaw saw a doctor and started getting hormone replacement therapy, which increased her muscle mass and reduced her brain fog. But it wasn't until Bushaw started tweaking her daily diet, routine, and supplements stack that she noticed a big difference in her body and energy levels. Bushaw, who works as the VP of Life Time's PR team, went to the luxury athletic club's longevity clinic, Miora. Miora, which costs $599 for a first appointment (and between $89-$149 per month after that, depending on your plan), uses bloodwork to assess each client's hormone levels and metabolic function through biomarkers. James LaValle, a clinical pharmacist and chief science officer at Miora, and Dr. Greg Pippert, the medical director who's board-certified in integrative medicine, gave Bushaw a menu of advice. They recommended HRT injections, instead of the topical cream she was taking to treat her Hashimoto's disease, a thyroid condition that can cause weight gain. For cholesterol, Bushaw was prescribed a low-dose GLP-1, and for muscle growth, Pippert suggested peptide therapy, a growth hormone. Bushaw said she also learned that supplements could improve her biomarkers, offsetting natural changes like muscle loss. She now gets her blood drawn quarterly to help inform which supplements she should take to improve her strength, recovery, and body composition. Like Life Time CEO Bahram Akradi, who says he takes 45 to 50 supplements a day, Bushaw takes more supplements than the average American — about 10 per day on top of her prescribed medications. Because Bushaw's is a highly personalized regimen, we'll share a few of her "can't miss" supplements (all from Life Time's supplement line) that help her build muscle and maintain her energy levels. Fiber Bushaw said Pippert and a registered dietitian at Miora recommended fiber to help improve her thyroid condition and gut health. She uses a blend of soluble and insoluble fiber, and said she is "way more regular, and it does help you feel full faster and for longer." Igor Koturbash, the co-director of the University of Arkansas' Center for Dietary Supplements Research, who is not affiliated with Miora, told BI that fiber supplements can be helpful in some cases, but not all. There are two main types of fiber supplements: soluble and insoluble. Soluble fiber, when mixed with water, creates a gel-like consistency that can "slow down digestion, so it can decrease your appetite because you still feel full." Insoluble fiber, on the other hand, doesn't dissolve in water and can help add "material" to the stool, aiding with issues like constipation. Koturbash said the best way for most people to get fiber is through their diet, because they'll consume other minerals as well. However, he said fiber supplements can be helpful for people with a history of health issues like Crohn's disease or IBS who are more sensitive to certain foods. Collagen Bushaw uses two collagen supplements: every other day, she drinks a shot of collagen "elixir" (made up of collagen peptides and antioxidants). Some days, she also mixes collagen peptides into her smoothies. Bushaw said she noticed changes about three months into taking collagen. "I swear I noticed my cellulite decreasing on my thighs and my hair and skin improving a lot," she said. While there are some studies on the benefits of collagen, Richard Bloomer, the founder of the University of Memphis' Center for Nutraceutical and Dietary Supplement Research, told Business Insider that consumers should be wary of some brands promising huge results. Bloomer, not affiliated with Miora, said that so far, research shows that a small amount of collagen per day, about five to 10 grams, can help reduce joint pain and improve skin texture. Plant-based protein powder Bushaw is sensitive to dairy and takes vegan protein powder. She loves Life Time's chocolate flavor, made from pea, chia, and chlorella proteins. She mixes the powder with water, almond milk, ice, and either a scoop of collagen peptides or half a banana. Bloomer, who's been using protein powder himself for 30 years, said it's a great option for those who struggle to get their daily recommended protein intake from their diet alone. "The reality is, most people are busy," he said. Meal-replacement shakes are a nice option. Bloomer said vegan protein powders have gotten a bad rap for the past few years as people "look up to whey and egg as kind of the premier." However, he said some recent studies "do show a good blended plant-based protein could be very effective." Colostrum Bushaw has a few scoops a day of colostrum, the first breast milk from a mammal's mammary glands after giving birth. Most commercial colostrum comes from cows, and it's lower in lactose than cow's milk. In humans, colostrum usually looks yellow in the first few days of breastfeeding, which is partly why it's referred to as "liquid gold." Nutrition researchers have mixed opinions on colostrum as a supplement. Bloomer said colostrum is "very rich in nutrients" and seems to help with immune function, according to some research. However, preliminary research is limited because funding often comes from supplement companies, Koturbash said. There's also the price to consider, Bloomer said. Depending on how much you take, it can cost anywhere from $3 to $15 a day. However, fans of colostrum swear by the results. Bushaw said taking it has been a "game changer" in terms of improving her digestion and boosting her immune system. "No colds or otherwise all winter since starting," she said. A daily multivitamin Bushaw takes a daily multivitamin intended for morning and nighttime use, though she said she sometimes struggles to take it regularly. Still, she feels it's important for her overall health — and supplement experts agree. "I think a multivitamin or multi mineral is a really good and cheap insurance policy from a health perspective," Bloomer said, as someone who's been taking multivitamins for years. He said some people, "especially if they're engaged in very vigorous exercise" like Bushaw, could likely use a few extra nutrients. Cost-wise, multivitamins are usually affordable, too, and the United States Pharmacopeia (USP) label is a good thing to look for when buying them. "For me, that makes really good sense," he said.
