Health & fitness
New cheek test that requires a simple swab could predict how long you’ll live
HOW long someone has left to live can be calculated by taking a simple mouth swab, according to a new study.
Scientists say a “cheeky” discovery allows then to estimate a patient’s risk of dying using cells found in the mouth.
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People age at different rates, but several lifestyle factors – including stress, smoking, alcohol, poor sleep, and poor diet – are known to speed up the process.
Since such environmental effects get “imprinted” on our genome in the form of epigenetic marks, scientists say it is possible to quantify molecular ageing by characterising the epigenome at certain sites.
Over the past decade, scientists have developed several such “epigenetic clocks” calibrated against chronological age and lifestyle factors across large numbers of people.
Most of them focused on DNA methylation in blood cells, which makes collection of samples difficult, as well as stressful for the patient.
Now, American scientists have developed a “second-generation” clock, called CheekAge, which is based on methylation data in easy-to-collect cells from inside the cheeks.
CheekAge can accurately predict the risk of mortality – even if epigenetic data from another tissue is used, according to the study published in the journal Frontiers in Aging.
Study first author Dr Maxim Shokhirev said: “We also demonstrate that specific methylation sites are especially important for this correlation, revealing potential links between specific genes and processes and human mortality captured by our clock.”
He explained that CheekAge had been developed or ‘trained’ by correlating the fraction of methylation at around 200,000 sites with an overall score for health and lifestyle, reflecting presumed differences in physiological ageing.
Dr Maxim and his colleagues used statistical programming to see how well it predicted death from any cause among 1,513 men and women, born in 1921 and 1936 and followed throughout life by the Lothian Birth Cohorts (LBC) programme of the University of Edinburgh.
One of the LBC’s aims was to link differences in cognitive ageing to lifestyle and psycho-social factors and biomedical, genetic, epigenetic, and brain imaging data.
Every three years, the volunteers had their methylome in blood cells measured at around 450,000 DNA methylation sites.
The last available methylation time point was used to calculate CheekAge and its association with the risk of dying.
Data on mortality had been obtained from the Scottish National Health Service Central Register.
Dr Maxim, head of computational biology and data science at the company Tally Health in New York, said: “CheekAge is significantly associated with mortality in a longitudinal dataset and outcompetes first-generation clocks trained in datasets containing blood data.”
He said for every increase by a single standard deviation in CheekAge, the hazard ratio of all-cause mortality increased by 21 per cent – meaning that CheekAge is “strongly associated” with they risk of dying in older adults.
Dr Maxim added: “The fact that our epigenetic clock trained on cheek cells predicts mortality when measuring the methylome in blood cells suggests there are common mortality signals across tissues.
“This implies that a simple, non-invasive cheek swab can be a valuable alternative for studying and tracking the biology of ageing.”
The researchers looked at those methylation sites which were most strongly associated with mortality in greater detail.
Cheek age could predict ‘healthy lifespan’
Genes located around or near those sites are potential candidates for impacting lifespan or the risk of age-related disease.
For example, the gene PDZRN4, a possible tumour suppressor, and ALPK2, a gene implicated in cancer and heart health in animal models.
Other genes that stood out had previously been implicated in the development of cancer, osteoporosis, inflammation, and metabolic syndrome.
Dr Adiv Johnson, head of scientific affairs and Education at Tally Health, said: “It would be intriguing to determine if genes like ALPK2 impact lifespan or health in animal models.”
He added: “Future studies are also needed to identify what other associations besides all-cause mortality can be captured with CheekAge.
“For example, other possible associations might include the incidence of various age-related diseases or the duration of ‘healthspan’ – the period of healthy life free of age-related chronic disease and disability.”
Longevity tips from the Blue Zones
The Blue Zones are five regions across the world where people regularly live to the ripe old age of 100, largely thanks to their diets and daily habits.
The term was coined by author and National Geographic fellow Dan Buettner, who made a name for himself studying the world’s longest living people.
The Blue Zones include Okinawa in Japan, the Nicoya Peninsula in Costa Rica, Ikaria in Greece, Sardinia in Italy and Loma Linda in California.
According to Dan, inhabitants of these swear by nine lifestyle tips.
Dubbed the ‘Power 9’, the longevity guru argued that they can provide “instructions and clues for how we can set up our lives to live longer”.
They include:
- Moving naturally rather than going to the gym
- Having a purpose in iife
- Keeping stress to minimum with naps and happy hours
- Stopping eating before you’re full
- Eating mostly plants
- Drink no more than two glasses of wine a day and never bingeing
- Belonging to a community, faith-based or not
- Putting your loved ones first
- Keeping a social circle that supports healthy behaviours
Read more on the Power 9 tips here.
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WOKE hospital bosses have banned staff from saying babies are born male or female.
Instead doctors and nurses should refer to children being “assigned” as boys or girls at birth.
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But critics condemned the advice in the eight-page James Paget Hospital guide, which also warns against using the terms ladies and gentlemen or calling someone a fireman or a policeman.
The online booklet was produced for staff to celebrate the LGBTQ+ community during Pride Month earlier this year.
A section on inclusive language says they should avoid using the terms “born female” or “born male” but instead say “assigned female/male at birth”.
An example includes: “Max was assigned female at birth, then he transitioned in high school.”
READ MORE ON GENDER ISSUES
The hospital, which opened 40 years ago, serves 250,000 people living in Great Yarmouth, Norfolk.
Local Reform MP Rupert Lowe said: “This is bonkers. My constituents would prefer this inaccurate and confusing woke nonsense was left out of the hospital.
“Layers and layers of meddling NHS management must be slashed down — with every ‘diversity’ related role made redundant in the public sector.
“Get rid of the lot and divert those funds into the pockets of the frontline staff actually delivering for patients.
“Public money should not be spent on the woke language police. Utterly ludicrous and I will continue to call it out.”
The guide also includes a glossary of LGBTQ+ words, including gender-neutral pronouns and reproductions of nine different transgender flags.
The James Paget University Hospitals Trust said: “We are not making any comment on this matter.”
After years of different owners and forum members chatting about the future, the good news is that BBCOM is now in the care of CEO Sharon Leite, who is a proven “Transformational Leader” of health and sports nutrition companies like The Vitamin Shoppe.
I recently had a conversation with Sharon to learn about the plans for BBCOM’S future success. After our conversation, the main takeaway is that Sharon gets what Bodybuilding.com is about.
Sharon is an avid health enthusiast and health business leader who is taking the time to understand what the BBCOM community is looking for to achieve their health and fitness goals when visiting their social channels, website, and app.
“As I think of where we are in a post COVID world, the importance of one’s health and physical fitness is even that much more important, especially with people living longer,” Sharon explains.
“Our athletes and coaches sit at the very top of the fitness expert tower, and the halo effect from these experts who understand the best approaches for building muscle, eating right, maintaining motivation and selecting the products that work best is something the Bodybuilding.com community can continue to benefit from,” Leite continued.
Some of Team Leite’s top business transformational goals include a focus on:
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Being the premier source of expertise in the health, fitness, sports nutrition, and movement industry, while offering innovative quality nutrition products.
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Preserving Bodybuilding.com’s heritage while evolving to meet modern fitness-minded consumer needs.
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Providing content, community, and coaching, which will be central to the transformation strategy for Bodybuilding.com’s growth success.
Similar to benefiting from the expertise of top bodybuilders to achieve personal goals, Bodybuiding.com will benefit from top experts’ business building successes. For example, Sharon has proven experience with health and wellness companies, including serving as CEO of The Vitamin Shoppe where she led a successful turnaround, delivering the best performance in the company’s history. Sharon shared with me that during her leadership years with The Vitamin Shoppe, she was always interested in purchasing Bodybuilding.com because she admired the community and volumes of high-quality nutrition, exercise, and lifestyle information the site contained. Her perseverance is impressive, and now she has the chance to pursue this opportunity.
Sharon Hires Industry Veteran, Steve Marada
Steve Marada joined the BBCOM transformation team in July to serve as Head of Product Development & Merchandising. Sharon explains, “Steve Marada, who played a key role in developing The Vitamin Shoppe’s nutritional products, has many years of experience working in the industry, including executive roles at Maximum Human Performance, Insight Nutrition, and Genceutic Naturals. Steve is a motivational leader with a history of successfully driving the development and execution plans to rejuvenate and propel sports nutrition / nutraceutical brands.
“I’m thrilled to join Bodybuilding.com, where the most educated and dedicated athletes come to shop, learn, and elevate their performance. Our members are the best of the best—the athletes —who demand cutting-edge content from innovative ingredients, advanced training techniques, and nutrition strategies. We know our community deserves nothing less than excellence, which is why we’re committed to offering only the highest-quality brands. Brands that we believe in. Our Signature Series reflects this commitment, delivering best-in-class, scientifically advanced products that push the boundaries of what’s possible in sports nutrition.”
Sharon Meets with BBCOM Founder Ryan DeLuca
You may remember that Sharon appeared on Undercover Boss when working as CEO of The Vitamin Shoppe to get on the frontlines to learn what is working best, what is not working, and what needed to be done for success. So, within days of being named CEO, Sharon took a trip to Boise, Idaho, to meet many of the BBCOM team members who still reside there. It was important to her to start the process of learning the strengths, weaknesses, and needs directly from her employees. Sharon also mentioned meeting with BBCOM’s founder, Ryan DeLuca.
“When I was in Boise, I met with Ryan for the first time. Ryan shared with me about how, as a teenager, he wanted to build a strong muscular body, which was his motivation to start Bodybuilding.com. He was a trailblazer in the industry, creating a place where fitness- minded people could visit, on the relatively new 1990’s internet, sharing tips, publishing information, building a community in the forum, offering support, and obtaining access to top-quality nutrition products. I think Ryan’s story and the heritage of the Brand is important for its future success. I was delighted to have the opportunity to meet Ryan and get to know him a little bit and look forward to his guidance as we build the brand’s future.”
BBCOM’s Future Success with the Past in Mind
In December 2004, after my first visit to Boise, I wrote the article “The Bodybuilding.com Headquarters: Behind the Scenes,” and my impression still holds true today:
“On my flight back to New Jersey, the few days I spent touring Bodybuilding.com started to settle in. I realized that I was just in the presence of greatness . . . a kind of greatness that is rarely seen in business today; complete dedication to doing everything that is best for the customer.
I think you will find it satisfying to know that the people at Bodybuilding.com are hard at work every day finding new ways to bring you top-quality products at the lowest prices and provide you with the best possible customer service in the world.
So, when you place an order with Bodybuilding.com you are making an investment in your future success to ensure availability to top-quality products, at low, low prices, and have access to a library of top-quality fitness and nutrition information.”
Sharon and her transformation team realize the greatness and strength of Bodybuilding.com comes from the community, with future growth plans based on this key pillar of business-building success.
Sharon went on to say, “As we forge the path for BBCOM’s future, we are firm believers in the power of action and will rebuild the business and community always in the pursuit of excellence. Bodybuilding.com was a pioneer in the industry and a force for good to help others with their individual fitness, health, and self-improvement goals, and we plan to bring it back to its rightful place in the industry.”
End note: Include your comments of support and input about Bodybuilding.com’s exciting new era!
A fully challenging, full body dumbbell workout that will test your fitness level, strength and determination! Burning a lot of energy whilst pushing through using strength, coordination and endurance!!
All you will need for this workout is a pair of dumbbells and your mat! A yoga block/book can be used to increase range of motion of DEADSTOP lunges!!
The dumbbells I am using for your reference are 10kg however if you have various weights available keep them handy!!
DEADSTOP LUNGE
DROP TO X1 DUMBBELL
BODYWEIGHT ONLY
DEADSTOP LUNGE (switch)
DROP TO X1 DUMBBELL
BODYWEIGHT ONLY
SHOULDER PRESS X2 DUMBBELLS
SHOULDER PRESS X1 DUMBBELL
PIKE PUSH UP
SHOULDER PRESS X2 DUMBBELLS
SHOULDER PRESS X1 DUMBBELL
PIKE PUSH UP
Staple:
MAKER (X2 DUMBBELLS)
MAKER X1 DUMBBELL
MAKER X1 DUMBBELL (switch)
KNEEL TO SQUAT(X2 DUMBBELLS)
KNEEL TO SQUAT(X1 DUMBBELL)
KNEEL TO SQUAT (bodyweight)
FLYES ALTERNATING FLYESWIDE PUSH UPS
FLYES ALTERNATING FLYESWIDE PUSH UPS
Staple:
MAKER (X2 DUMBBELLS)
MAKER X1 DUMBBELL
MAKER X1 DUMBBELL (switch)
RDL TO SQUAT (X2 DUMBBELLS)
RDL TO SQUAT (X1 DUMBBELL)
RDL TO SQUAT (bodyweight)
RDL TO SQUAT (X2 DUMBBELLS)
RDL TO SQUAT (X1 DUMBBELL)
RDL TO SQUAT (bodyweight)
CHEST PRESS X2 DUMBBELLS
CHEST PRESS (alternating)
PUSH UPS
CHEST PRESS X2 DUMBBELLS
CHEST PRESS (alternating)
PUSH UPS
Staple:
MAKER (X2 DUMBBELLS)
MAKER X1 DUMBBELL
MAKER X1 DUMBBELL (switch)
STAGG RDL TO SQUAT X2 DUMBBELLS
STAGG RDL TO SQUAT X1 DUMBBELL
STAGG RDL TO SQUAT BODYWEIGHT
STAGG RDL TO SQUAT X2 DUMBBELLS
STAGG RDL TO SQUAT X1 DUMBBELL
STAGG RDL TO SQUAT BODYWEIGHT
BENT OVER ROW X2 DUMBBELLS
BENT OVER ROW ALTERNATING
BENT OVER ROW X1
BENT OVER ROW X2 DUMBBELLS
BENT OVER ROW ALTERNATING
BENT OVER ROW X1
Finisher; (45 seconds each!!)
SQUAT TO PRESS x2 dumbbells
SQUAT TO PRESS uneven
SQUAT TO PRESS uneven (switch)
SQUAT TO PRESS x1 dumbbell!
This for me, was one of the most demanding and fatiguing full body workouts in EPIC! Though totally loved it too!! And I don’t doubt you will too!!!!
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Please ensure you warm up! Here’s my recommended warm up routine: https://youtu.be/PzyzfjtNHb0
Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: https://youtube.com/c/carolinegirvan/?sub_confirmation=1
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▶ 20 Min BURPEE BLAST Cardio Workout: https://youtu.be/xQzgzKXtZ3E
▶ 20 Min UNWIND Stretch Routine: https://youtu.be/y87vSUoIMGU
Social
▶ Instagram: https://instagram.com/carolinegirvan
▶ Share your progress, receive community support, join my Facebook Group: https://facebook.com/groups/carolinegirvan
EPIC II Program:
▶ EPIC Program Guide, FAQ’s and Schedule: https://carolinegirvan.com/epic-program.pdf
▶ The Official EPIC II Program Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVI4oP_bKz1NvbPgsRaE8AQ
Sports Equipment I Use:
▶ My Amazon UK Page: https://amazon.co.uk/shop/carolinegirvan
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Business Enquiries:
▶ Email: info@carolinegirvan.com
Caroline Girvan
PO BOX 115
County Antrim
Northern Ireland
BT38 8WB
Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases
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Womens Workouts
Female Booty 🍑 Workout Video 💪🔥🔥 Female Bodybuilder Workout Video At Gym 🙂#shorts #fitnessmodel
SPLITSTRONG 35 DAY THREE: LEGS + GLUTES Workout! 🔥
⭐️ SplitStrong 35 is a FREE 2-Week, Full Body Workout Plan (NEW VIDEOS DAILY)! Download the full calendar here: https://www.nourishmovelove.com/splitstrong-35/
👉🏼 OR find all of the SplitStrong 35 Workouts in this Youtube playlist:
🚨SUBSCRIBE TO MY CHANNEL for more FREE workouts: https://bit.ly/NMLYoutubeSubscribe
💜 Become a member of Team NML (for exclusive workouts, community + accountability): https://www.youtube.com/channel/UCIiI9tAbgvSPPL_50gefFtw/join
✨THE WORKOUT: 35-Minute Legs and Glute Workout (SplitStrong 35 Day 3)✨
► EQUIPMENT: Medium-to-heavy set of dumbbells. I’m using 15-20 lb dumbbells.
My oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5
*Discount Code: NourishMoveLove
► INSTRUCTIONS:
Follow along with the video above. This lift heavy, Leg Day Workout is all about building lower body strength.
It looks like this:
✔️ 3 Circuits (2-3 dumbbell strength exercises per circuit and 1-2 “burnout” leg exercises per circuit)
✔️ Timed Intervals (40 seconds of work per exercise, 20 seconds rest)
✔️ Repeat Each Circuit x2 Sets
✔️ Workout Includes 5-Minute Mobility Warm-Up and 5-Minute Cool Down Stretching
►Workout Outline:
1️⃣ CIRCUIT 1: SQUATS
1) 1.5 Goblet Squat
2) Uneven Squat (right first set, left second)
3) Pivot Squat (right first set, left second)
X 2 Sets
🔥BURNOUT
1) Lateral Squat Thruster
2) 5-Second Squat Hold + 1/2 Burpee
X 2 Sets
2️⃣ CIRCUIT 2: DEADLIFTS + LUNGES
1) Deadlift + Calf Raise
2) Reverse Lunge + Calf Raise, Right
3) Reverse Lunge + Calf Raise, Left
X 2 Sets
🔥BURNOUT
1) Alternating Dumbbell Swings
2) Power Lunge Drive to Calf (right first set, left second)
X2
3️⃣ CIRCUIT 3: SUMO SQUATS + LATERAL LUNGES
1) Lateral Lunge (right first set, left second)
2) Sumo Squat
X 2 Sets
🔥 BURNOUT
1) Glute Bridge Frog Pumps
►Find the breakdown of each of these exercises + benefits of training Legs and Glutes in this post: https://www.nourishmovelove.com/splitstrong-35-legs-butt-workout
_________________________________________________________
► TIME STAMPS:
00:00 Workout Introduction
00:48 Warm Up
05:45 CIRCUIT 1: SQUATS
16:20 CIRCUIT 2: DEADLIFTS + LUNGES
27:20 CIRCUIT 3: SUMO SQUATS + LATERAL LUNGES
33:00 Cool Down + Stretch
**Each video is 35 minutes because I have a dedicated 5 minute mobility routine added to the end of each workout video to improve your form, increase range of motion and keep you injury-free.
_________________________________________________________
►🤰Is this workout Pregnancy/Postpartum Friendly? Yes! Slow down movements as needed. And sub and incline hip thrust for the final exercise in circuit 3.
_________________________________________________________
🚨 SUBSCRIBE to my channel to get notified when NEW WORKOUTS go live! https://bit.ly/NMLYoutubeSubscribe
👉🏼 Find all of the SplitStrong 35 Workouts in this Youtube playlist:
📅 Download the Workout Calendar PDF and get ALL the details on how to follow this FREE Workout Program here: https://www.nourishmovelove.com/splitstrong-35/
⭐️ FREE WORKOUT PROGRAM: SplitStrong 35⭐️
This plan follows a 5 day workout split, which means you get 5 NEW WORKOUT VIDEOS per week and 2 rest days per week (10 NEW workouts total!). You get to choose when to add your rest days in!
WEEK 1:
▪️Day 1: Legs + Back – https://youtu.be/gsFbHHIbHoQ
▪️DAY 2: Upper Body PUSH (Shoulders, Triceps, Chest + Cardio) – https://youtu.be/7bVaKI0DTgs
▪️DAY 3: Legs + Glutes – 📍You are here!
▪️DAY 4: 15 Minute Power Yoga + Abs – https://youtu.be/N9keRXUIsmc
▪️DAY 5: Dumbbell Abs + Cardio (Core Conditioning #1) – https://youtu.be/MDCf72XJtzo
WEEK 2:
▪️DAY 6: Legs + Chest – https://youtu.be/UHmlhF12kMU
▪️DAY 7: Upper Body PULL (Back, Biceps + Cardio) – https://youtu.be/AA4M_xu0BIk
▪️DAY 8: Unilateral LEGS – https://youtu.be/mM5tnP3Uh2I
▪️DAY 9: 10 Minute Mobility Flow – https://youtu.be/nlH6pyo1nSI
▪️DAY 10: Cardio + Abs with Weights (Core Conditioning #2) – https://youtu.be/DhuM4wYlDfY
_________________________________________________________
🚨 SUBSCRIBE TO MY CHANNEL — https://bit.ly/NMLYoutubeSubscribe
►SUBSCRIBE TO MY EMAIL NEWSLETTER:
Get all of my full length workout videos in your email inbox, and all my insider details (like my favorite athletic gear and more)!
► Access ALL of my FREE 14-DAY + 30-DAY WORKOUT CHALLENGES: https://www.nourishmovelove.com/category/workouts/move-blog/workout-calendars/
►FOLLOW On Instagram:
https://www.instagram.com/nourishmovelove
www.nourishmovelove.com
______________________________________
#legworkout #legsandglutes #lowerbodyworkout
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