My Dear Friends 

What if I told you there's a single "medication" that can treat 15 of the deadliest chronic diseases simultaneously, with virtually no negative side effects? You'd probably think it's too good to be true. But it's not a pill – it's EXERCISE.

Today, I'm pulling back the curtain on America's top 15 chronic disease "killers" and their pharmaceutical treatments. What you'll discover might shock you.You can read all the options and all their side effects.

THE SOBERING REALITY: TOP 15 CHRONIC DISEASE "KILLERS"

1. HEART DISEASE - America's #1 Killer

The Pill Arsenal: Statins (Lipitor, Crestor), Beta-blockers (Toprol XL), ACE inhibitors (Zestril), Blood thinners (Plavix), Diuretics (Lasix) The Side Effect Storm: Muscle aches, liver damage, fatigue, dangerous bleeding, dizziness, frequent urination

2. HYPERTENSION - The Silent Killer

The Pill Arsenal: ACE inhibitors (Zestril), ARBs (Cozaar), Calcium blockers (Norvasc), Beta-blockers (Tenormin) The Side Effect Storm: Persistent cough, dangerous potassium levels, swelling, constipation, fatigue

3. TYPE 2 DIABETES - The Sugar Epidemic

The Pill Arsenal: Metformin (Glucophage), Ozempic, Trulicity, Jardiance, Multiple daily insulin injections The Side Effect Storm: Stomach upset, dangerous low blood sugar, weight gain, genital infections, nausea

4. CANCER - The Big C

The Pill Arsenal: Chemotherapy (Taxol), Hormone blockers (Tamoxifen), Immunotherapy (Keytruda) The Side Effect Storm: Hair loss, severe nausea, infection risk, blood count crashes, extreme fatigue

5. CHRONIC KIDNEY DISEASE - Silent Organ Failure

The Pill Arsenal: ACE inhibitors, Phosphate binders (Phoslo), Blood builders (Epogen) The Side Effect Storm:High potassium, constipation, blood clots, nausea

6. COPD - Can't Catch Your Breath

The Pill Arsenal: Inhalers (Advair, Spiriva), Bronchodilators (ProAir), Steroids (Pulmicort) The Side Effect Storm: Shakiness, racing heart, oral thrush, hoarseness

7. STROKE - Brain Attack

The Pill Arsenal: Blood thinners (Eliquis, Xarelto), Anti-platelets (Plavix), Statins (Lipitor) The Side Effect Storm: Dangerous bleeding, bruising, muscle aches, liver problems

8. ALZHEIMER'S/DEMENTIA - Mind Thief

The Pill Arsenal: Aricept, Exelon, Namenda The Side Effect Storm: Nausea, diarrhea, appetite loss, dizziness, headaches

9. PARKINSON'S DISEASE - The Shaking Disease

The Pill Arsenal: Levodopa (Sinemet), Dopamine drugs (Mirapex, Requip) The Side Effect Storm: Hallucinations, nausea, dizziness, insomnia, swelling

10. OSTEOARTHRITIS - Joint Destruction

The Pill Arsenal: NSAIDs (Advil, Aleve), Acetaminophen (Tylenol) The Side Effect Storm: Stomach ulcers, kidney damage, liver toxicity

11. OSTEOPOROSIS - Brittle Bones

The Pill Arsenal: Bisphosphonates (Fosamax, Boniva), Denosumab (Prolia) The Side Effect Storm: Heartburn, bone pain, infections, blood clots, jaw bone death

12. ATRIAL FIBRILLATION - Irregular Heartbeat

The Pill Arsenal: Blood thinners (Coumadin, Eliquis), Heart drugs (Cordarone) The Side Effect Storm:Bleeding, thyroid problems, lung toxicity, liver damage

13. DEPRESSION - The Mood Destroyer

The Pill Arsenal: SSRIs (Zoloft, Prozac), SNRIs (Cymbalta, Effexor) The Side Effect Storm: Sexual dysfunction, nausea, insomnia, dry mouth

14. PERIPHERAL ARTERY DISEASE - Circulation Crisis

The Pill Arsenal: Blood thinners (Plavix), Cilostazol (Pletal) The Side Effect Storm: Bleeding, bruising, headaches, diarrhea

15. PROSTATE DISORDERS - Men's Health Crisis

The Pill Arsenal: Alpha-blockers (Flomax), Hormone blockers (Proscar, Lupron) The Side Effect Storm:Dizziness, sexual dysfunction, hot flashes, bone loss

THE PHARMACEUTICAL REALITY CHECK

Average American over 65 takes: 4-6 prescription medications daily Annual prescription drug costs: $5,000+ per person Side effects requiring additional medications: 60% of patients Drug interactions and complications: Increasingly common

The uncomfortable truth: Most medications treat symptoms, not root causes, often creating new problems that require MORE medications.

1. "But good news everybody now we have There are many medications used to counteract side effects from other medications. Here are some common categories and examples:

For Nausea/Vomiting (from chemotherapy, opioids, antibiotics):

• Ondansetron (Zofran)
• Promethazine (Phenergan)
• Metoclopramide (Reglan)
• Prochlorperazine (Compazine)
• Granisetron (Kytril)

For Constipation (from opioids, anticholinergics, iron supplements):

• Docusate (Colace)
• Senna
• Polyethylene glycol (MiraLAX)
• Methylnaltrexone (Relistor) - specifically for opioid-induced constipation
• Lubiprostone (Amitiza)

For Diarrhea (from antibiotics, chemotherapy):

• Loperamide (Imodium)
• Probiotics
• Cholestyramine (for bile acid diarrhea)

For Extrapyramidal Side Effects (from antipsychotics):

• Benztropine (Cogentin)
• Trihexyphenidyl (Artane)
• Diphenhydramine (Benadryl)
• Amantadine

For Tardive Dyskinesia:

• Valbenazine (Ingrezza)
• Deutetrabenazine (Austedo)

For Insomnia (from stimulants, steroids, antidepressants):

• Trazodone
• Melatonin
• Zolpidem (Ambien)
• Mirtazapine (Remeron)

For Sedation (from antihistamines, opioids):

• Modafinil (Provigil)
• Caffeine
• Methylphenidate (Ritalin)

For Sexual Dysfunction (from antidepressants, antihypertensives):

• Sildenafil (Viagra)
• Bupropion (Wellbutrin) - often added to antidepressants
• Buspirone
• Yohimbine

For Orthostatic Hypotension:

• Fludrocortisone (Florinef)
• Midodrine (ProAmatine)
• Compression stockings
• Increased salt/fluid intake

For Hypertension (from NSAIDs, steroids):

• ACE inhibitors
• ARBs (Angiotensin Receptor Blockers)
• Calcium channel blockers
• AMAZING!!

THE MIRACLE DRUG: EXERCISE

Now, let me introduce you to the most powerful medicine on Earth – one that treats ALL 15 conditions simultaneously:

CARDIOVASCULAR EXERCISE

Modalities: Walking, jogging, cycling, swimming, dancing Disease-Fighting Power:

• Heart Disease: Strengthens heart muscle,      improves circulation, reduces bad cholesterol
• Hypertension: Drops blood pressure 4-9 mmHg      (equivalent to medication!)
• Diabetes: Increases insulin sensitivity better than many drugs
• Stroke: Improves blood flow, reduces clot formation
• Depression: Releases natural antidepressants      (endorphins)

RESISTANCE TRAINING

Modalities: Weight lifting, bodyweight exercises, resistance bands Disease-Fighting Power:

• Osteoporosis: Builds bone density more      effectively than calcium pills
• Diabetes: Muscles absorb glucose without insulin
• Heart Disease: Improves cardiac strength and      efficiency
• Cancer: Boosts immune system function
• Arthritis: Strengthens supporting muscles

FLEXIBILITY & BALANCE

Modalities: Yoga, Tai Chi, stretching, Pilates Disease-Fighting Power:

• Arthritis: Maintains joint mobility, reduces stiffness
• Falls/Fractures: Improves balance and      coordination
• Stress/Depression: Activates relaxation response
• Chronic Pain: Natural pain relief through      movement
• Cognitive Health: Mind-body connection enhances      brain function

HIGH-INTENSITY INTERVALS (HIIT)

Modalities: Sprint intervals, circuit training, bike intervals Disease-Fighting Power:

• Cardiovascular Fitness: Rapidly improves heart health
• Diabetes: Dramatic improvements in glucose control
• Weight Management: Burns fat for hours after      exercise
• Time Efficient: Maximum benefits in 15-20      minutes

EXERCISE "SIDE EFFECTS" (All Positive!)

IMMEDIATE (0-24 hours):

• Natural mood elevation
• Better sleep quality
• Increased energy
• Reduced stress
• Mental clarity

SHORT-TERM (1-4 weeks):

• Improved fitness
• Better blood sugar control
• Increased strength
• Enhanced balance
• Stress resilience

LONG-TERM (1+ months):

• Reduced disease risk across ALL 15 conditions
• Stronger bones
• Better immune function
• Enhanced cognitive performance
• Increased lifespan
• Improved quality of life

"Negative" Side Effects:

• Temporary muscle soreness (goes away with adaptation)
• Initial fatigue (quickly becomes energy boost)
• Minor injury risk (preventable with proper technique)

THE BILLION DOLLAR QUESTION: Do We Really Have Good Options?

PHARMACEUTICAL APPROACH: Multiple medications for multiple conditions Extensive, often dangerous side effects High costs ($5,000+ annually) Drug interactions and complications Treats symptoms, not root causes Often creates new health problems

EXERCISE APPROACH: One "prescription" treats multiple conditions Predominantly positive side effects Low cost, high return investment No dangerous interactions Addresses root causes of disease Improves overall quality of life

THE BOTTOM LINE

THE MINIMUM EFFECTIVE DOSE:

• Cardio: 150 minutes moderate OR 75 minutes vigorous weekly
• Strength: 2-3 sessions per week
• Flexibility: 10 minutes daily
• Balance: 2-3 times weekly (especially if over 50)

START TODAY - EVEN IF YOU'RE ON MEDICATIONS:

1. Week 1: 10-minute daily walks
2. Week 2: Add basic bodyweight exercises
3. Week 3: Incorporate stretching routine
4. Week 4: Try one new activity

PROGRESSIVE APPROACH:

• Begin where you are
• Increase gradually
• Listen to your body
• Celebrate small wins
• Build consistency over intensity

I'm not suggesting you throw away your medications tomorrow. Some are life-saving and necessary. But consider this:

Exercise is the ONLY intervention that:

• Prevents AND treats multiple chronic diseases
• Has predominantly positive side effects
• Costs virtually nothing
• Improves quality of life
• Addresses root causes, not just symptoms
• Gets better with time instead of requiring higher doses

The harsh reality: If exercise were a pill, it would be the most prescribed medication in history, and pharmaceutical companies would charge $10,000 per month for it.

The beautiful reality: It's free, available to everyone, and you can start right now.

TAKE ACTION TODAY

Your 5-Minute Challenge: Put down this email and take a 5-minute walk. Right now. Just 5 minutes.

Why? Because the hardest part isn't the exercise – it's taking the first step.

Remember: You don't need to choose between medication and exercise. They can work together. But if you could only choose ONE intervention for long-term health and vitality, the scientific evidence overwhelmingly points to regular physical activity.

The best time to start was 20 years ago. The second-best time is NOW.

Your body is waiting. Your health is waiting. Your future self is waiting.

What are you waiting for?

To your health and vitality,

 I have been a Personal Trainer Corrective Exercise Specialist for more than 20 years

by Len Kravitz, PhD and Rogelio Realzola on Oct 22, 2019

A discussion of the popular theories on what causes muscle cramps.

Muscle cramps can stop athletes in their tracks. Although they usually self-extinguish within seconds or minutes, the abrupt, harsh, involuntary muscle contractions can cause mild-to-severe agony and immobility, often accompanied by knotting of the affected muscle (Minetto et al. 2013). And cramps are common; 50%–60% of healthy people suffer muscle cramps during exercise, sleep or pregnancy or after vigorous physical exertion (Giuriato et al. 2018). There is no gender difference with skeletal muscle cramps, but they appear to occur more often in endurance athletes and in the elderly (Naylor & Young 1994).

During endurance exercise, muscle cramps correlate with the length and intensity of workouts. Fitness pros and clients frequently talk about muscle cramps, but until recently, little has been known about their actual physiology.

Types of Muscle Cramps

Giuriato et al. categorized muscle cramps into three groups:

1. Nocturnal      cramps occur      during sleep without any clear trigger.

1. Pathological      cramps are      a consequence of having diabetes, nerve dysfunctions or metabolic      disorders.

1. Exercise-associated      muscle cramps occur      during or after exertion. The first scientific confirmation of these types      of cramps dates to 1908, when they were described in miners working in hot      and humid conditions.

Muscle Cramp Risk Factors

With marathon runners, research has found certain risks associated with the occurrence of a muscle cramp (Schwellnus, Derman & Noakes 1997). These risks include a longer history of running, advanced age, higher body mass index, shorter daily stretching time, irregular stretching habits and a family history of cramping. Schwellnus, Derman & Noakes report that the two most important observations from the research are that exercise-associated cramps for marathoners are muscle fatigue (linked to longer runs) and poor stretching habits.

Early Theories About Muscle Cramp Causes

Early theories on the source of muscle cramps focused on electrolytes, dehydration and the environment.

 

Schwellnus, Derman & Noakes analyzed three early theories on the causes of exercise-associated muscle cramps.

SERUM ELECTROLYTE THEORY

Blood plasma contains electrolytes, such as sodium, potassium, chloride, bicarbonate, calcium and phosphate. Although electrolyte depletion is often blamed for causing cramps, there currently is no solid explanation of how low serum electrolyte concentrations can result in the condition. Schwellnus, Derman & Noakes pointed to two studies that measured serum electrolyte concentrations in endurance runners at prerace, immediate postrace and at 60-minute postexercise recovery. Neither study found a connection between postrace recovery, muscle cramps and changes in serum electrolyte concentrations.

DEHYDRATION THEORY

In the past, studies have suggested treating muscle cramps in workers and firefighters with fluids and electrolytes. But those studies did not measure hydration. More recent studies that have estimated blood volume and plasma volume do not support the theory that dehydration has a direct link to exercise-associated cramps.

ENVIRONMENTAL THEORY

This theory sprang from the condition referred to as “heat cramps.” While exercising in a hot, humid environment may be correlated with the development of muscle cramps, no evidence shows cramps are linked to an increase in core body temperature.

Current Theory on Muscle Cramps

The newest concept of muscle cramps is a neuromuscular theory (Giuriato et al. 2018). This theory has evolved to point to two origins: a central (spinal column) and a peripheral (neuromuscular junction).

The central or spinal origin theory suggests that the involuntary contraction of a muscle occurs when nerve messages to the spinal column are altered, perhaps due to muscle fatigue (see “The Neuromuscular Theory of Skeletal Muscle Cramps,” below). This results in an imbalance of excitatory (from muscle spindles) and inhibitory (from Golgi tendon organs) spinal messages to muscles (see “What are Muscle Spindles and Golgi Tendon Organs?,” below). This neural signaling imbalance leads to enhanced muscle cell excitability and cramping.

With the peripheral origin theory, scientists suggest there is abnormal excitation of the motor nerves terminal branches to the muscle, causing cramping.

The scientific evidence of a neuromuscular theory is mounting. The research appears to show that, in some cases, fatigued muscle can’t fully relax. This condition leads to an imbalance between excitatory signals and inhibitory messages to the muscle. So the most recent research appears to support the central origin theory of the muscle cramp (Giuriato et al. 2018; Scwellnus, Derman & Noakes 1997). 

 PARKINSON LINK Read article 

Determined, consistent, and tenacious are just a few words I like to use to describe my Parkinson's Disease "fighters." I call them "fighters" because instead of lying down and giving up, they have chosen to take charge of their future. They commit to FIGHT BACK against Parkinson's Disease, and that is a "fight" I want to join!

You must observe how the "fighter" moves, processes information, and responds to challenges. As personal trainers, we utilize that information and create fitness programs to address the motor symptoms those living with Parkinson's Disease (PD) struggle with every day. And the best place to start is with "Foundational Movements" (as noted below) that will broaden a fighter's Activities of Daily Living (ADL). People living with PD require a unique fitness program to address the impact of PD on their ADLs.

• Squats
• Lunges
• Hinge
• Push
• Pull
• Carry
• Rotation

Consider how humans learn how to move from birth to 3 years of age. First, we learn a skill such as rolling over, and we repeat it until we succeed. Then, we move on to unsupported sitting, followed by crawling until one day we are up and running!

And just in case you are wondering, the best place to start with foundational movements is in the warm-up. The repetition of the drills enables the fighters to improve their form, prepare for the work phase and create new neural patterns which will enhance their functionality.

Let's briefly discuss the movement patterns and how each movement can improve ADLs.

People use this movement pattern daily, and it assists in maintaining the ability to use synergistic muscular tension, stability, and mobility through the torso, hips, knees, and ankles. However, every fighter is different, which means they will need to start at different levels.

 Exercise- Seated knee extension  ADL -ToiletingWall SquatShoweringSquat/stand and lift heelsCleaningSquat-jumpCare-giving

Falling or the fear of falling is a significant issue for people living with Parkinson's Disease. The ability to stand on one leg, shift weight back and forth, maintain an asymmetrical split stance, bend down or get up off the floor is crucial for fall prevention. Lunging, in its various stages, provides Fitness Professionals a way to identify weak links. NOTE: Some overlap will occur with the lunge and hinge movement.

Check out this blog on the Lunge for more info. 

Exercise- Tap one foot behindADL - VacuumingReverse lungeStepping in/out of showerStep one foot forwardTying shoelacesForward lungeWalking up/down stairs

We ALL need to strengthen our posterior chain, but it seems to be the one area many Fitness Professionals shy away from including in their program. When you consider how many times someone bends over, they must have the strength and basic knowledge of hinging so they don't fall or hurt themselves.

This is even more important for people living with Parkinson's Disease. If they fall, it could take months for them to recover, and by that time, the disease has progressed. Make it a goal to include a hinge movement in every routine.

Exercise- Basic Deadlift with arms crossedADL- Getting in/out of carSupported Deadlift with one foot behindToileting/ShoweringTraditional Deadlift with weightsDressingSingle Leg DeadliftHouse and Pet ManagementCross-over Deadlift 

The push-up is one the most popular exercises of all time! Mastering the "push" is a different challenge. The "push" (not always push-ups) requires core stability, upper back, and shoulder strength. Once mastered, people living with PD will notice an increase in power and strength.

Have you ever worn a hat during your workout and later noticed white stains all over it? Well, those aren’t necessarily stains, but the dried electrolytes from your sweat!

Electrolytes (and hydration) is an important subject for fitness enthusiasts, NASM-CPTs and Nutrition Coaches to dive deeper into. This blog specifically will talk about foods that can replenish electrolytes naturally.

Table of Contents

• What are Electrolytes
• Foods to Replenish Electrolytes
  • Sodium
  • Potassium
  • Calcium
  • Magnesium
• Should You Use Electrolyte Beverages
• Signs of Electrolyte Imbalance
• Electrolytes Lost in Sweat

Electrolytes are minerals in the body that produce an electric current when dissolved in water and are responsible for maintaining fluid balance, balancing the body’s pH level. They also move nutrients in cells, push waste out of cells, and keep the normal function of all of our nerves and muscles - especially our heart and brain.

The level of electrolytes in our body is highly influenced by the amount of food and water we consume or lack thereof. 

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