Stronger grip, healthier you

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Arm yourself with strength.

Your health span is intimately related to your biological age. This means that as your body’s cells decline in function, they're more susceptible to various age-related diseases, many of which are among the top 10 leading causes of death.⁽¹⁾ These conditions include heart disease, cancer, stroke, Alzheimer's disease, diabetes, and chronic liver disease.

Researchers believe that biological age is a combination of genetics, lifestyle choices, nutrition, and comorbidities. You have control over two factors — lifestyle and nutrition — which together influence comorbidities. In other words, you control most factors that impact your biological age and, therefore, your longevity.⁽²⁾

The researchers identified a growing body of evidence linking muscular weakness to various age-related health outcomes. They have also looked at low grip strength as a biomarker of aging. (3)

Other researchers have also identified a similar relationship between grip strength, overall health, and specific health conditions. According to the Cleveland Clinic geriatric medicine specialist Ardeshir Hashmi, "Grip strength naturally begins to decline around age 50, and maybe even earlier. People who maintain their grip strength age more slowly. They stay healthier longer and are stronger throughout their bodies."⁽⁴⁾

A 2022 study focused on the association between hand grip strength and the strength of the immune system and concluded that measuring hand strength allows for "preliminary predictions on the current level of immunity and inflammation in the body."⁽⁵⁾

How do I increase your grip strength?

1. An increase in grip strength of about 0.9 pounds occurred with each additional portion of fatty fish, rich in omega-3 fats, consumed weekly. ⁽⁶⁾

2. Hand-grip strength was also associated with vitamin D levels in one study of young women, which makes sense since vitamin D is critically important for muscle function. ⁽⁷⁾

3. Exercises for improving your grip strength:

   • Partial-Grip Pull-Up

   • Plate Pinch

   • Towel Pull-Up

   • Farmer’s Walk

   • Push-Up

Runners, join the 2024 RunDot Project and receive 2 free months of training.

The RunDot Project is an annual research initiative that helps runners reach their true potential with optimized run training.

Research shows that RunDot athletes improve their running performance an average of 3.2x more than non-users. They also experience improvements in 30% less training time.

Do you qualify for 2 free months of training?

To qualify, you must meet these criteria:

• Train with a GPS device

• Have not used RunDot or TriDot in the last 12 months

• Not a professional runner

• Enthusiastic and motivated to reach your running goals

Be part of the team. Apply here to join the 2024 RunDot Project (it takes just 3 minutes).

And the best berries - blueberries - will help you improve your recovery rate after workouts.

Evidence-based Health Benefits of Blueberries:

1. Nutrient-rich—A 150g portion can supply 1/4 of the required vitamin C and manganese, 1/3 of the necessary vitamin K1, and vitamin E and copper.

2. Support gut health—Blueberries contain antioxidants and fiber that both support gut health (some of the antioxidants directly affect the microbiome).

3. Antioxidants - blueberries have one of the highest antioxidant contents of all fruits and vegetables.

4. Reduce DNA damage - One study showed a 20% reduction in free radical activity in otherwise healthy individuals (mean age: 28.5). ⁽⁸⁾

5. Lower risk of heart disease—Eating 150g of blueberries daily can reduce cardiovascular disease risk by 15% (according to a 6-month trial in older people with "metabolic syndrome"). ⁽⁹⁾

6. Protect brain function - flavonoids in blueberries activate signaling proteins in the hippocampus. Clinical trials have shown improvements in learning and memory tests in older people consuming blueberry juice for 2 months ⁽¹⁰⁾ .

7. Improve memory and attention - 200g of blueberries in a smoothie every morning has been shown to improve memory and concentration in the afternoon compared to a placebo.

8. Control blood sugar - anthocyanins in blueberries can improve insulin sensitivity. consumption of blueberries may block certain digestive enzymes, and this can help reduce blood sugar spikes after a meal

9. Regulate cholesterol—Consuming 50g of blueberries daily has lowered oxidized LDL by 27%. ⁽¹¹⁾

10. Lower blood pressure - consumption has been shown to lower blood pressure by 4-6% over 8 weeks.⁽¹¹⁾

11. Promote muscle recovery - in one study, a smoothie containing 200g of blueberries significantly increased recovery of peak isometric strength after a muscle-damaging eccentric exercise protocol compared to a placebo. ⁽¹²⁾

A journey of a thousand miles begins with a single step.

Warm regards,
Kos and Helen.

P.S. We are reading all your replies and responding promptly. Feel free to email me with any questions or comments you have.