Lifeline with Christine Hronec Christine Hronec

On March 8th, Christine will launch her first book. She discusses it on today's podcast.
Here is a brief description:
Through years of coaching and research, Christine has discovered the key to fat loss is eating the optimum ratio of macronutrients—protein, carbohydrates, and fat—for your body. In UNLOCK YOUR MACRO TYPE, there is no golden ratio that works for everyone; instead, your ideal varies depending on your body type and carb tolerance. And many readers will discover they should actually be eating more calories, not less! Christine teaches us about the five Macro Types, bio-individual nutritional blueprints rooted in science and backed by real-world results.

 
Less sugar may actually help muscles repair themselves
https://www.studyfinds.org/less-sugar-help-muscle-repair/
Blood sugar, or glucose, is usually an essential ingredient in cellular growth. However, a recent study finds having less sugar in the blood may actually help muscles repair themselves faster. Researchers in Japan say the cause of this connects to the behavior of a special type of stem cell which doesn’t seem to react well with glucose.
A team from Tokyo Metropolitan University found that skeletal muscle satellite cells are “key players” in muscle repair. Moreover, their study finds these cells grow more when there is less glucose in the body. Typically, scientists have found that mammal cells function better when there’s more sugar to fuel their actions.

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10 minutes of running makes people happier and boosts brain performance
https://www.studyfinds.org/running-happier-boosts-brain/
A quick, 10-minute run may be all you need to boost your mood and think more quickly, a recent study reveals.
Scientists in Japan say 10 minutes of moderate intensity running each day increases blood flow to the part of the brain that regulates our mood and ability to carry out complex mental tasks. The findings by a team at the University of Tsukuba may help scientists discover a broader range of treatments and recommendations to help people struggling with their mental health.
To test their hypothesis, they used the Stroop Color-Word test — which measures a person’s ability to process contradictory information — to capture changes in brain activity as participants performed different tasks.
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Pandemic paralysis: Only 1 in 10 teens getting enough exercise during COVID
https://www.studyfinds.org/teens-exercise-during-covid/
Just nine percent of American teens are getting enough physical activity during the pandemic, a new study reveals. Researchers from the United States and Canada say that number has fallen significantly from the already paltry 16 percent getting enough exercise prior to COVID-19.
Health experts have recommended that kids get about 60 minutes of physical activity per day, especially in the midst of the pandemic, which has increased the number of sedentary habits both children and adults participate in.
 
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About Christine Hronec
Christine Hronec ( https://gaugelife.com ) is an award-winning chemist and three-time champion fitness competitor, nutrition, and exercise expert. Since founding her company Gauge Life in 2013, Christine has helped approximately 40,000 women transform their bodies and switch to a body-positive self-image. Her YouTube channel has over 25 million views. Christine has received awards from the American Chemical Society and was published in the American Institute of Chemical Engineers. Christine was part of the team that created Time magazine’s “Invention of the Year” for her work in the biotech field.
Coming In 2022: "Unlock Your Macro Type" - A new book by Christine Hronec https://gaugegirltraining.com/pages/book
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Eating choline-heavy diet during pregnancy can boost child’s attention span
https://www.studyfinds.org/choline-pregnancy-attention-spans/
Going overboard on eggs and lean meat while pregnant can help mothers give their children a better attention span, a new study finds. Researchers from Cornell University say consuming twice the recommended amount of choline leads to children displaying better focus during tasks which require constant attention.
Choline is an essential nutrient for both humans and animals. It’s important for chemical reactions in the nervous system and for the development of normal brain functioning. Common sources of choline include egg yolks, lean red meat, fish, poultry, nuts, and cruciferous vegetables like broccoli and cabbage.
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Fat cells give the body energy to combat infections
https://www.studyfinds.org/fat-cells-combat-infections/
Don’t be in a rush to lose that extra fat from the holidays, it might actually help you fight infections. That’s the conclusion of a new study that discovered another way of boosting the body’s immune system: fatty acids. As the main component of fat, researchers from the University of East Anglia say fatty acids provide the immune system with energy to fight harmful bacteria, like Salmonella.
Due to the overuse of antibiotics, bacteria are becoming increasingly drug-resistant over time. The World Health Organization (WHO) warns that antibiotic resistance is one of the “biggest threats to global health, food security, and development today.”
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A mother’s diet during pregnancy can impact child’s health well into teens
https://www.studyfinds.org/mothers-diet-during-pregnancy-childs-health-teens/
Women who don’t watch what they eat during pregnancy can affect their child’s health well into their teenage years. Nutrition during pregnancy plays a pivotal role in determining the child’s body mass index (BMI) even during adolescence, according to a new study.
Children who are overweight, meaning their BMI is above 24.9, have an increased risk of asthma, type 2 diabetes, and orthopedic disorders. In the U.S., almost 15 million children and adolescents are obese. Following a Mediterranean-style diet rich in fruits, vegetables, and oils, as well as in sources of vitamin D and omega-3 could help remedy this, the study’s authors said.
 
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Sign up for Gauge Life podcast updates here!
https://gaugegirltraining.com/pages/lifeline-podcast-opt-in
Follow Christine on Social Media
IG: https://www.instagram.com/gaugegirltr...
FB: https://www.facebook.com/gaugegirl/
PINTEREST: https://www.pinterest.com/gaugegirl82...
YOUTUBE: https://www.youtube.com/channel/UC1Ey...
Free Macros Blueprint Download:
https://bit.ly/35zB6OU
Gauge Girl Training Website:
https://gaugegirltraining.com/
About Christine Hronec
Christine Hronec ( https://gaugelife.com ) is an award-winning chemist and three-time champion fitness competitor, nutrition, and exercise expert. Since founding her company Gauge Life in 2013, Christine has helped approximately 40,000 women transform their bodies and switch to a body-positive self-image. Her YouTube channel has over 25 million views. Christine has received awards from the American Chemical Society and was published in the American Institute of Chemical Engineers. Christine was part of the team that created Time magazine’s “Invention of the Year” for her work in the biotech field.
 

Alcohol identified as the sole trigger for more episodes of arterial fibrillation
https://www.studyfinds.org/alcohol-arterial-fibrillation/
AFib, short for arterial fibrillation, is the most common form of an irregular heartbeat. Individuals diagnosed with AFib often experience an irregular heartbeat accompanied by shortness of breath, fatigue, and chest pain. Even worse, AFib puts patients at a significantly higher risk of further cardiac episodes such as a heart attack or stroke. Now, new research is pointing the scientific finger solely at alcohol as a major trigger when it comes to AFib episodes.
Researchers from the University of California-San Francisco tested a number of factors thought to bring on bouts of AFib, including lack of sleep, alcohol, caffeine, overall diet, and sleeping on your left side (where the heart sits). Ultimately, though, the study finds alcohol is the only factor with a consistent link to more AFib episodes.
Most doctors and AFib patients believe drinking lots of coffee or staying up all night will lead to more bouts of heart arrhythmia, so these findings are quite notable. Interestingly, even though the vast majority of study participants expected factors like sleep and diet to influence their condition, only those placed in the intervention self-monitoring group experienced less arrhythmia than the other participants placed in a comparison group that was not actively self-monitoring.
“This suggests that those personalized assessments revealed actionable results,” says lead study author Gregory Marcus, MD, professor of medicine in the Division of Cardiology at UCSF, in a university release. “Although caffeine was the most commonly selected trigger for testing, we found no evidence of a near-term relationship between caffeine consumption and atrial fibrillation. In contrast, alcohol consumption most consistently exhibited heightened risks of atrial fibrillation.”
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Cutting 250 calories each day is better for obese older adults than exercise alone
https://www.studyfinds.org/250-calories-obese-older-adults/
Counting calories is not only good for helping with weight loss, it may help older adults improve their heart health too, a new study finds. Researchers with the American Heart Association say obese seniors who cut out just 250 calories a day and do some moderate exercise enjoy better heart function than older adults who just focus on exercising.
Surprisingly, the findings also reveal that obese adults who cut their calorie count even further don’t experience any added health gains from dieting. Patients on the less strict diet who also exercised four times a week displayed the greatest improvements in their weight and aortic stiffness after five months. Aortic stiffness measures vascular health and is a key predictor of cardiovascular disease.
“This is the first study to assess the effects of aerobic exercise training with and without reducing calories on aortic stiffness, which was measured via cardiovascular magnetic resonance imaging (CMR) to obtain detailed images of the aorta,” says lead author Tina E. Brinkley, Ph.D., an associate professor of gerontology and geriatric medicine at the Sticht Center for Healthy Aging and Alzheimer’s Prevention at Wake Forest School of Medicine, in a media release.
“We sought to determine whether adding caloric restriction for weight loss would lead to greater improvements in vascular health compared to aerobic exercise alone in older adults with obesity.”
Modest lifestyle changes with big results
Study authors examined 160 obese adults with a sedentary lifestyle between 65 and 79 years-old. The team notes their volunteers were predominantly female (74%) and white (73%). Researchers split those seniors into three groups for 20 weeks, one focusing on exercise and enjoying a regular diet, one doing moderate exercise and cutting out 250 calories a day, and one group exercising and cutting out

Six Ways How To Lose Thanksgiving Day Weight
According to the Calorie Control Council, on Thanksgiving Americans on average, eat over 3,000 calories in one meal. Some consume even more than that. What are some of the best ways to lose excess weight gained at one of the most food festive days of the year?
1. Engage in family activities
Every year my Filipino family sings karaoke on Thanksgiving Day where everyone is up singing and dancing and MOVING around to the music. Some families do a 5k, some families play paintball. Whatever it is create a new family tradition where it gets the whole family active and moving.
2. Limit the alcohol
When it comes to the holidays, we know that avoiding alcohol is one of the last things you want to hear. For some, it's the crutch the helps us survive family gatherings and for others, it's part of our tradition such as indulging in certain alcoholic beverages on certain holidays.
If you must drink limit, it to lower calorie alcohol options such as vodka and soda or scotch on the rocks.
3. Eat a healthy breakfast
Before the actual Thanksgiving feast if you eat a protein packed breakfast it might persuade you to eat less. Protein is a natural appetite suppressant. A high protein breakfast could help keep you on track for the day. This could be an omelet, a protein shake, or chicken sausage with eggs and a side of sautéed spinach.
4. Limit dessert options
The turkey may take center stage on the Thanksgiving table, but the desserts aren't usually too far behind. Instead of lining up whole pies and cakes on the buffet table this holiday, consider baking an assortment of single-serving selections. Every diner can choose his or her own mini pie or tort. If single serve isn't an option, limit yourself to 2 tablespoons max of any dessert so you can experience it and move on.
5. Try food swaps
One of my favorite recipes that I demonstrated at Williams Sonoma is my heathy Chicken Sausage Cauliflower Stuffing which is a lighter and substantially heathier alternative to traditional stuffing. Same goes for my cauliflower mashed potatoes! The average Thanksgiving dinner range from 3,000 to 4,500 calories+. By swapping out more traditional foods for healthier ones, you can drop these numbers significantly while also getting more vital nutrients out of your meal.
6. Control your portions
Drink lots of water to fill you up over food. I suggest filling 40- 50% of your plate with green veggies, 30-40% with protein, and 2 tablespoons of any side. This method is extremely effective and allows you to experience all the fun foods without guilt.
Sign up for Gauge Life podcast updates here!
https://gaugegirltraining.com/pages/lifeline-podcast-opt-in
Follow Christine on Social Media
IG: https://www.instagram.com/gaugegirltr...
FB: https://www.facebook.com/gaugegirl/
PINTEREST: https://www.pinterest.com/gaugegirl82...
YOUTUBE: https://www.youtube.com/channel/UC1Ey...
Free Macros Blueprint Download:
https://bit.ly/35zB6OU
Gauge Girl Training Website:
https://gaugegirltraining.com/
About Christine Hronec
Christine Hronec ( https://gaugelife.com ) is an award-winning chemist and three-time champion fitness competitor, nutrition, and exercise expert. Since founding her company Gauge Life in 2013, Christine has helped approximately 40,000 women transform their bodies and switch to a body-positive self-image. Her YouTube channel has over 25 million views. Christine has received awards from the American Chemical Society and was published in the American Institute of Chemical Engineers. Christine was part of the team that created Time magazine’s “Invention of the Year” for her work in the biotech field.
 

Hello everyone and welcome to Lifeline. I am your host Christine Hronec. I am an award-winning chemical engineer and three-time champion fitness competitor, nutrition, and exercise expert. I'm also the founder of a company called Gauge Life (https://gaugelife.com).
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Estrogen dominance is a type of hormonal imbalance in which the body produces too much estrogen. There are different schools of thought about estrogen dominance, but the theory behind it is that during the transition into perimenopause, the body will produce less progesterone but keep producing the same levels of estrogen. This causes an imbalance that causes unpleasant symptoms.
Symptoms of estrogen dominance can be similar to those of perimenopause, menopause, or even PMS.
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Nature-based activities improve mood, mental health https://www.studyfinds.org/nature-activities-mental-health/
Feeling blue? New research suggests adding some more greenery to your life. Scientists at the University of York say that consistently engaging in more “nature-based activities” can improve mental health among adults – even those already struggling with a pre-existing mental health condition.
A “nature-based activity” is pretty much anything that gets you out of the house and active while surrounded by nature and wildlife. Examples include gardening, going for a walk or jog, conservation activities, and “forest bathing,” which just means going to a wooded area and taking a moment to soak in and enjoy the atmosphere.
According to this work, natured-based activities lasting for roughly 20 to 90 minutes engaged in regularly for eight to 12 weeks have the biggest impact on improving mood, decreasing anxiety, and increasing overall positivity.
To reach these conclusions the research team analyzed 50 prior relevant studies encompassing 14,321 NBI (nature-based intervention) records. NBIs encourage people to engage with nature in a structured manner as a means of improving mental well-being.
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Eating foods rich in iron could prevent heart disease  https://www.studyfinds.org/iron-rich-food-heart-disease/
 
Eating iron-rich foods could stave off heart problems, according to new research. Scientists say iron deficiency during middle-age increases the risk of cardiovascular disease by nearly 25 percent. Eating foods rich in the vital nutrient could prevent one in ten cases of the world’s number one killer.
Good iron sources (aside from meat) include leafy greens, tofu, tempeh, lentils, Brazil nuts, cashews, spinach, potatoes, and mushrooms. Foods rich in vitamin C like broccoli, peppers, and fruits help the body absorb iron.
 
Over the span of 13 years, the team of researchers studied more than 12,000 older men and women from various parts of Europe. They estimated the proportion of cardiovascular events that would have been avoided if all individuals were without iron deficiency at the outset. Alarmingly, around two in three participants were lacking in the mineral that boosts blood flow, improving strength and energy.
Cardiovascular disease is the leading cause of death globally, claiming around 18 million lives annually. It is responsible for one in four of all deaths in the U.S. Previous studies have linked iron deficiency to increasing the risk of death in patients already diagnosed with cardiovascular disease. Now, for the first time, the same trend has been observed in the general population.
It raised the risk of cardiovascular mortality, coronary heart disease, and death from any cause by 26, 24, and 12 percent, respectively. This was after taking into account factors such as smoking, obesity, diabetes, and cholesterol levels. During the study period, 2,212 (18%) of the participants died, 573 (5%) from a cardiovascular cause.
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No more pills? Psychological treatment could provide lasting relief for chronic pain https://www.studyfinds.org/psychological-treatment-pain/