Tag Archives: Resting Metabolic Rate

To Snack Or Not To Snack?

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By Tina Paymaster, PHASE IV Functional Nutrition & Health Specialist

There are many conflicting studies on what the ideal way to eat is – 6 small meals a day, 3 meals a day, 1 meal a day…

And there are many theories on why one way is better than the next.

The truth is there is no one right answer. There is no conclusive study that shows 3 meals or 6 meals is more beneficial than the other. This is most likely because every person’s physiology is unique.

Looking back to what the “cavemen” or our ancestors did to stay fit is a popular approach to weight loss and maintaining optimal health. Yes, it’s true that our ancestors didn’t eat as frequently as many people do today because food wasn’t as readily available. As a result, fasting, and natural detoxification, was a natural part of daily life, not a seasonal dieting tool. Obesity wasn’t an issue for the hunter-gatherers as they also were very active, often having to search and hunt for their food. In addition, there also wasn’t the abundance of processed foods, meat, and prevalence of chronic stress and mindless eating. However, this doesn’t mean fasting or Paleo-style eating is right for everyone – and keep in mind there are MANY ways to fast.

The reality is, there may be benefits and drawbacks to eating more frequently or only eating three meals a day, and to know which is the right one for you may take some experimenting.

So let’s go over some of the pros and cons to eating 5-6 “mini meals” vs. 3 regular sized meals a day for overall health, weight loss/management and performance.

First off, at PHASE IV, we understand the necessity to transform the metabolism into a fat burning machine. This isn’t just for weight loss. When your body chooses fat as its preferred source of fuel, you will also experience more stable energy, more balanced moods, better focus, better sleep and less cravings.

When we discuss three or six meals, we are talking about the same amount of calories, just a different way of spreading them out across the day.

Some proponents of the “mini-meal” strategy to weight loss claim that giving your body food every 2-3 hours helps to keep your metabolism going and blood sugar balanced so you don’t get hungry and experience cravings which can lead to overeating.

In addition, if you are an endurance athlete or require a larger amount of calories to support your daily activities and sustain your metabolism (an RMR can help determine this), it may be difficult to eat a large amount of food in just three meals.

We already discussed how under-eating can negatively impact your metabolism, so this provides a way to get your daily caloric needs met without causing metabolic issues or digestive distress from eating too much at each meal.

On the flip side, eating more frequently provides more opportunities for mindless eating and indulging in processed, junk food, as many people’s choices for snacks are quick, convenient packaged foods.

In addition, if you are continuously eating without much time in between meals, your body will spend its time continuously burning the food you’re eating instead of burning stored body fat.

Carbohydrates are broken down into glucose. This is quick-burning fuel that the body uses immediately. What it doesn’t use is stored as glycogen in the liver and muscles.

When the body burns though its stores of glycogen, it will begin to burn through fat stores. Allowing you body ample time in-between meals can support this process in addition to eating the right balance of carbs, fat and protein. When you train your body to choose fat as its preferred source of fuel, not only can you experience weight loss, but some research has also shown this improves mood, energy, focus and sleep.

The issues with only eating three meals a day can come from not paying attention to your hunger signals. If you’re not consuming the right amount or types of food, or are eating at inappropriate times, this can leave you feeling hungry and may lead to overeating at your next meal and making unhealthy choices.

WHAT TO DO?

As mentioned, there is no conclusive evidence that one way of eating is the absolute right way.

To see what works for you, consider a few things:

Decide how many meals you will be eating and pre-plan them so you don’t make unhealthy food choices.
Pay attention to your hunger and energy levels when eating a certain way. This is important information you can use to decide what approach is right for you.
Consider your daily activity level. As we discussed, if you are more active, you will require more food to sustain your activities and support your metabolism.
Pay attention to your digestion. If you tend to have slower digestion and get bloated often, eating three meals a day may be better for you as it will give your body the time to digest.
Choose nutritious foods. Make sure all of your meals are well balanced and include a wide variety of vegetables as well as a healthy source of protein and fat.
Try to be as consistent with your meal times as possible as this will help regulate your appetite and metabolism…
But don’t eat too late. Making lunch your main meal of the day and having a light, early dinner is ideal for everyone when it comes to weight loss and overall health.
Consider getting a Resting Metabolic Rate Test and scheduling a consultation with one of our nutritionists to see what approach will best help you meet your goals.

THE TRUTH ABOUT THE KETOGENIC DIET

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By Tina Paymaster, PHASE IV Functional Nutrition & Health Specialist

It’s likely that by now you’ve heard the term “ketogenic diet.” Many athletes, personal trainers and even doctors are praising it as the optimal diet for weight loss and overall health.

Some of the main benefits cited have been:

Increased memory and cognition
Improved focus
Reduced headaches/migraines
Reduced sugar cravings
Acne reduction
Reduction in cancer cells
Heart disease prevention
Lower blood pressure
Lower blood sugar and insulin levels
Lower triglyceride
Improved cholesterol profile
Reduced inflammation
Improved energy levels
Improved gastrointestinal health
Beneficial in treating neurological conditions such as epilepsy, Alzheimers, Parkinson’s and MS
Hormone balance in women with PCOS
Improved fertility
Improved vision

With this long list of benefits, it’s no wonder more and more people are going “keto.” However, with any diet, there can be benefits and consequences and that’s what we’re here to discuss today.

WHAT IS THE KETOGENIC DIET?

The ketogenic diet is a low carb, high fat diet that puts the body into a state of ketosis. When the body is starved of carbohydrates, blood sugar levels drop and the the liver metabolizes fat into molecules called ketones to be used as energy.

A typical ketogenic diet consist of 70-85% fat, 15-20% protein and only 5-10% carbohydrates.

Typically when you eat something high in carbohydrates, the body will break down that food into glucose and use it as its primary source of energy since it’s the easiest molecule for the body to convert to usable fuel. Then insulin is released to help process the glucose in the blood stream and deliver it to various areas of the body. Since glucose is so readily available, the body won’t metabolize fat for energy because it doesn’t need to. If there is to much glucose, the body will store it in the liver and muscles as glycogen and eventually store it as fat. However, when the body runs out of glucose and glycogen, that’s when ketosis happens.

Therefore, by literally starving your body of carbohydrates, you force your body to reach for fat as its main source of energy instead of glucose, which can stimulate weight loss and other health benefits as stated above.

THE HISTORY OF THE KETOGENIC DIET

As far back as 500BC, Hippocrates, a physician in Ancient Greece also known as “The Father of Modern Medicine,” was treating and curing epileptic patients through fasting, which essentially puts your body into a ketogenic state.

From about 1911-1921, various doctors conducted research on the effects of fasting on numerous medical conditions, specifically epilepsy. Many patients in these studies saw dramatic improvements in their conditions from extended periods of fasting.

In 1921, Drs. Stanley Cobb and W.F. Lennox discovered that it was a change in the body’s metabolism that improved the epileptic seizures. This occurred as a result of the body going into a state of ketosis from fasting or a very low carbohydrate diet. Soon thereafter, Dr. Russel Wilder developed the Ketogenic Diet as an alternative to fasting and demonstrated its efficacy in the treatment of epilepsy.

In 1970, Dr. Atkins popularized the low-carb diet fad as a means for weight loss, which began with a strict 2-week ketogenic phase.

THE RISE OF THE KETOGENIC DIET

Changing your metabolism and forcing your body into fat-burning mode is a huge reason why the ketogenic diet is seeing its popularity rise in the past few years. Because of the extreme conditions the body goes under, there are often quick results – which is what everyone wants these days. However, according to Lisa Cimperman, R.D.N., a clinical dietician at University Hospitals Case Medical Center in Cleveland, Ohio, the weight loss is primarily water weight.

With the rise of metabolic conditions such as obesity and diabetes and the continued obsession with looking like celebrities and Instagram models, more and more people are becoming desperate for quick solutions.

DANGERS OF THE KETOGENIC DIET

As with most extreme diets, there are pros and cons to consider. It’s important to remember how the ketogenic diet developed in the first place – it was meant to mimic the benefits of fasting on serious medical conditions.

Putting the body into these fasted states was meant as a means to heal the body from serious health conditions, not for long-term use to sustain health for the every day person.

There are certainly benefits to reducing carbohydrates from processed foods and refined sugars and flours. However, long-term adherence to a severely low carb/high fat diet can have its negative consequences as well.

Several studies have linked prolonged ketosis to gastrointestinal issues such as constipation, nausea, vomiting and diarrhea. The liver produces bile which helps fat to be absorbed into the blood stream. However, if the liver is congested and not functioning optimally as a result of poor diet and lifestyle habits, eating too much fat can cause serious health issues because your liver will not be able to process it, leading to gastrointestinal complications.

Other potential conditions that have been cited as a result of long-term ketosis are kidney stones, muscle cramps/weakness, hypoglycemia, impaired mood/cognition, nutrient deficiencies, skeletal fractures, loss of muscle mass, reduced immune function, cardiomyopathy, heart arrhythmia and menstrual irregularities.

The Inuit people from Alaska, who eat a primarily high fat diet from animal fat, have actually developed a gene to offset the prolonged effects of ketosis, because the human body is aware that this is not a one-size-fits all solution and extreme conditions and cause extreme consequences.

SO NOW WHAT?

At PHASE IV, we’ve been training athletes and the general public in shifting their metabolism to choose fat as its main source of fuel for decades. There are obvious benefits to this beyond just weight loss as noted previously. Increased energy, athletic performance and cognitive health are just a few.

However, restriction, deprivation and pain do not have to be part of the equation and can often lead to serious health conditions and loss of willpower.

Another important point to remember is there is no one diet that is the best for everyone. Ever go on the same diet as your best friend only to watch them shed weight and the scale not budge and inch for you? Every person’s physiology is unique. Using metabolic testing such as the RMR (Resting Metabolic Rate) test and VO2 test can help determine your body’s unique needs.

The truth is, the body needs carbohydrates for basic every day functioning, just as it needs fats (that’s why the low-fat/non-fat craze of the 1980s didn’t work out so well.) The optimal way to train your body to burn fat is to do it in a safe progression, or what is called Periodization Training.

At PHASE IV, we often start clients on a less severe low carb, moderate protein, high fat diet and match their activity level to that. They start their training slow and easy to stay in their fat-burning zones. This is how you condition your body to choose fat over carbohydrates and literally shift your metabolism. These zones are determined by a VO2 test, so each client gets a completely personalized plan based on their physiology and metabolism.

As time and intensity eventually increase in the training programs, the macronutrient and caloric needs of the body need to change as well. This is necessary to avoid inflammation, low energy, poor athletic performance, loss of muscle mass and weight gain. This may mean increasing carbohydrates from vegetables, fruits, whole grains and legumes and reducing fat.

You should never need to go on a severely restrictive calorie/macronutrient diet to achieve your health and fitness goals. In fact, doing so for a long period of time could actually slow down your metabolism and lead to poor fitness and athletic performance.

Want to learn more about how PHASE IV can help shift your metabolism into a fat-burning machine in a safe and effective way? Schedule a complimentary 30-minute consultation with a PHASE IV specialist today. Call us at 310-582-8212 or send us a message here.

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WHY YOU NEED PHASE IV

There are a lot of gyms, trainers, nutritionists and diets out there. Perhaps you’ve tried your fair share of them and didn’t end up with the results you were looking for.

Way too many of our clients come through our doors injured from inappropriate training practices or frustrated because they gained back all the weight they lost on their previous diet.This is why CEO Robert Forster, PT, created PHASE IV – so that people could finally get healthy and fit and stay that way.

Read our interview below with CEO and Founder of PHASE IV, Robert Forster PT to learn more about why PHASE IV could be the missing piece in your health puzzle.

1. How did PHASE IV start?

PHASE IV was originally created to address the need for science-based fitness training in our local athletic community. Out of frustration that the formidable body of science developed since the dawn of the modern fitness movement in the 1970’s had not been matriculated into coaching paradigms, we decided to create PHASE IV; a training center that addresses not only physical preparedness, but also nutritional optimization and metabolic efficiency.

2. Is PHASE IV just for athletes?

No, although we have helped American athletes win over 60 Olympic medals, Grand Slam Tennis titles, and NBA World Championships, the vast majority of our clients are active members of the general public. We use science to address the needs of people of all ages and abilities, to achieve their health and fitness goals.

3. What types of clients walk through your door?

PHASE IV clients are student athletes, fathers, mothers, grandparents, and anyone who wants to develop life long strategies to improve physical and metabolic health. We specialize in creating healthy joints, metabolic efficiency, and science based weight management strategies to make clients look and feel their best.

4. What makes PHASE IV different than other training gyms?

I believe it is the breadth of knowledge and expertise of our staff. With master clinicians Ron Berry, PT and Brian Ponsness, PTA addressing the rehabilitation and physical preparedness of our clients, and working in tandem with our highly credentialed exercise physiology and nutritional professionals, we cover all aspects of health and fitness.

5. What types of services do you offer at PHASE IV?

We address both the Structural and Metabolic health of every client. Providing time tested strength and flexibility programs along with nutritional optimization strategies and personalized workout plans, our clients are empowered to create the best version of themselves. Some do their strength and flexibility workouts with us, while the majority take the knowledge we provide and train on their own. Others conduct their workouts under the watchful eye of our expert staff.

6. Why is it so important to utilize personal metabolic testing and structural analysis to create success in health and fitness ?

Each client’s metabolic profile and physical health status is as unique as their fingerprint. There is no one-size-fits-all solution when it comes to fitness and well being. Whether your goal is to lose unwanted body fat, run a marathon or simply stay active for life, PHASE IV programs are tailored to make every effort 100% productive towards achieving your goals!

TOP 10 TIPS TO MASTERING HEALTHY EATING IN 2018

By Tina Paymaster, PHASE IV Nutritionist & Functional Health Specialist

As the new year approaches, so do new resolutions and health goals. January is often met with strong motivation, willpower and determination. The gym clothes at the bottom of the closet get dusted off and a new shiny pair of sneakers becomes the perfect reward for all the positive intentions.

However, for many people, all the pressure and unrealistic expectations around weight loss and getting in shape often lead to throwing in the towel. Restrictive diets, intense workouts and not seeing the results you’ve been working so hard for, are the perfect recipe for burning out and giving up.

Why do the same thing over and over again expecting a different result? Here are a few tips to help you ring in the new year with a much more positive outlook on your health and fitness goals.

1) Stop depriving yourself and guessing how much to eat

If you’re looking to lose weight, improve your fitness or just maintain good health, you don’t have to resort to extreme calorie restrictions and bland diets. Believe it or not, most clients I see are not eating enough when they try to lose weight, so their bodies go into survival mode, slowing down their metabolism and holding onto fat. They are often surprised when I tell them to eat more; and they feel better doing so. At PHASE IV, we use scientific testing like the Resting Metabolic Rate Test to calculate exactly how many calories you are burning at rest and how much you should be eating in order to reach your health and fitness goals.

2) Look for solutions, not excuses

No time? No problem. You can meal prep one day out of the week: pre-chop vegetables and fruit, cook large batches of whole grains, and make sauces ahead of time. You don’t have to cook like a gourmet chef to eat a delicious and healthy meal. Try using a crockpot for meals that cook themselves and are ready in time for dinner! This delicious Crockpot Chicken Enchilada Soup is the perfect dinner for the whole family! In addition, there are a ton of meal delivery services available that will either deliver ingredients or pre-made meals right to your door! If you tend to eat out or travel a lot, research what restaurants or grocery stores are in your area ahead of time; and browse menus so you know what is available to you. Instead of feeling defeated, look for ways you can make healthy eating a part of your lifestyle no matter where you are.

3) Protein, fat, fiber

As a general rule, all of your meals should consist of healthy sources of protein, fat and fiber from whole foods. For protein, look to eggs, lean meats, fish, nuts/nutbutters, and plant-based protein powders; for fat, choose olive oil, coconut oil, nuts, seeds and avocado. Fiber should mainly come from vegetables, dark leafy greens, and whole grains.

4) Match your calories to your activity

One of the biggest mistakes I see when it comes to healthy eating is eating the same way every day of the week. Your body requires different amounts of food depending on how active you are and what type of activity you are doing. Generally speaking, reduce calories and carbohydrates on your rest days, and focus more on healthy fats and protein. Slightly increase protein on weight lifting days. Slightly increase carbohydrates on days you do interval training, and increase overall food consumption on days you do long runs or rides. Everyone’s metabolism, physiology, goals, and needs are different; so it’s important to note that there is no “one-size-fits-all” formula. At PHASE IV we take the guesswork out of meal planning, providing you with science-based guidelines on exactly what to eat, how much and when.

5) When in doubt, look for balance

If you’re not sure how much protein, carbs or fat you should be eating, use this general formula to ensure you are eating a well balanced diet at the very least. Fill half of your plate with non-starchy vegetables (the more variety of color, the better). Fill one quarter of your plate with protein. Fill one eighth of the remaining quarter with a healthy source of fat and the remaining eighth with a whole grain or starch.

6) The truth about alcohol

I often get asked, “Can I still drink alcohol and lose weight.” The short answer is yes. However, multiple nights a week and multiple glasses a night can add up quickly. We’re not talking just calories and sugar here. When the liver gets overtaxed continuously working to detoxify alcohol (and refined sugar, processed foods, etc.), guess what it puts on the back burner? Metabolizing fat. So if you want to improve your health and boost your metabolism, pass on the extra glass of wine or cut it out altogether.

7) Drink more water

One of the best things you can do for your body is staying hydrated. Drinking at least 8-10 glasses of water a day will support digestion, detoxification and rehydration. It’s best to drink room temperature water as cold water can impair the digestive process. However, cool water after a workout or on a hot day is absolutely fine to bring body temperature down.

8) Eat more, earlier

It’s not just about what you eat, but how your body makes use of what you eat. Digestion is strongest around noon, so making lunch the main meal of the day and dinner the smallest (when digestion is weaker) will ensure your body is efficiently assimilating nutrients and eliminating toxins and waste that can otherwise lead to inflammation, weight gain and other health issues.

9) Slow down

Do you find it difficult to stick to your goals 100%? Most people do… Breathe… The best way to ensure you not only see results, but you sustain healthy habits for the long run is to start slow. Choose one or two changes to make every 2 weeks and really commit yourself to those. Once you feel like you’re in a rhythm, then add another. The surefire way to success is progress, not perfection.

10) Get support

When all else fails, remember you don’t have to embark on your health journey alone. Habits are difficult to make and break. Having someone in your corner to help you navigate challenges, make sense of all the conflicting advice out there, and someone to cheer you on can make all the difference between success and falling off the wagon, again.

Are you ready to take the guesswork out of your diet and workouts?

Click here to schedule a complimentary consultation with our expert PHASE IV staff to learn more about our nutrition and training solutions.

IN THE ZONE

In the Zone! Heart Rate Training

By Rachel Suson, EP

There was a time when only professional cyclists, runners, and triathletes wore those funny plastic straps around their chests to monitor heart rate when they exercised. Now heart rate monitors are common tools found in many recreational athletes’ equipment bag as well. Heart rate monitors come in all price ranges and have varied capabilities to help guide your training, i.e. tools that monitor everything from altitude to the number of steps taken. Their main function is to give the user an immediate look at their heart rate response to exercise intensity.

With the proper knowledge, the information heart rate monitors provide is your most powerful tool to maximize results in fitness and performance. The ability to monitor and manipulate exercise intensity is essential to creating precision heart rate training zones which are the anchor of all effective training programs.

The Numbers Game

There are numerous calculations available to estimate proper heart rate zones. The most common being 220 – Age = Max Heart Rate (MHR). Percentages of MHR are sometimes used to determine the various heart rate training zones to work within for maximum fitness results. Unfortunately, this and other formulas don’t work because they are based on a general premise and not your personal physiology. Differences in age, sex, genetics, and training background make heart rate information as individual as a fingerprint.

The only accurate and efficient method to arrive at personalized heart rate training zones is via metabolic testing called VO2 analysis. This simple, and now affordable testing procedure takes a snap shot of your working physiology as you exercise and will not only diagnose the efficiency of your energy production systems but also illuminate the path to better fitness and health. This test will tell us the how efficient your energy production systems are functioning in terms of the aerobic and anaerobic pathways used by your body to make energy for exercise, and for life.

With this information we can direct you to train at the most productive heart rate to increase fitness, performance and manage your body weight! For athletes, fitness enthusiasts and weight loss clients the initial goal is simple: exercise at a heart rate that teaches your body to burn fat as the primary fuel! Becoming a “Better Butter Burner” will also reduce the production of lactic acid and therefore fatigue when you exercise and improve energy levels every day.

In addition, metabolic testing provides valuable information relating to the calories burned during exercise and at rest. Empowered with this information we will be able to find with precision the realistic goals for adjusting your daily caloric intake to help decrease body fat and put on more muscle. Without testing, any estimation of your personal calorie needs is just a guess. Take the guess work out of your training and replacing it with personalized scientific data. This assures that your workouts are 100% productive and your calorie consumption will help you attain your goals faster!

Heart Rate Training Programs

At PHASE IV our team of experts assess and train athletes in two broad areas of athletic performance: structural preparedness and metabolic energy production. The ability to produce energy efficiently to meet the demands of your sport is paramount for success. At PHASE IV we utilize scientific data culled from physiological assessments including RMR and VO2 testing. From these results we create a customized measurable Periodization Heart Rate Training Plan, and it has consistently produced the best athletic performances across all sports for the past thirty-five years! Pictured here is World Champion PHASE IV athlete Helen Maroulis, the first woman wrestler in USA history to win Olympic Gold. Call PHASE IV 310-582-8212 or send us a message

Book an Appointment At PHASE IV

THE FIVE BEST WEIGHT LOSS TIPS

The Five Best Weight Loss Tips

Posted In Lifestyle, Mindset, Scientific Fitness

1. Make the decision and get your mindset in the right place

Once you decide to reach your health goals, you will have to shift your thinking one day at a time. Your old beliefs and way of thinking will keep trying to nudge its way back into your daily life with negative habits and behaviors. The key is getting proper guidance that will help you make informed decisions on a daily basis. At PHASE IV we offer personal body coaching to help motivate you and keep you on track.

2. Get your resting metabolism tested

Dieting doesn’t always mean cutting calories. You could be eating too much, or even too little. Find out how your body uses energy on a daily basis. A resting metabolic rate test will give you insight as to how many calories you need to take in each day in an effort to reach your goal weight. With this information, you can make sure you feed your body only what it needs while keeping your metabolism boosted.

3. Find out where your training zones are with a VO2 test

The best way to determine your optimal fat burning zone with any precision is to undergo a simple metabolic test called a VO2 Analysis. This test takes a “snap shot” of your physiology while you exercise and tells us the most productive exercise intensity i.e. when you are burning the most fat. These precision metabolic tests will produce an exact personalized heart rate prescription from which to design your activity program for optimal results. Because each person’s metabolism is unique to their personal physiology, Phase IV metabolic testing is the only way to accurately determine your proper heart rate training zones. Eliminate the guess work and frustration of plateaus by training with science!

4. Make the decision to eat a clean diet

Clean out the pantry and house of all bad foods. If you can’t resist temptation and even if you can, just get rid of all the non-nutritive food, period! Preparing your meals at home can help you control what you put into your body. Also, pay attention to how eating healthy gives you more energy. This association will provide stronger motivation to keep you on track. At PHASEIV we will help you build an intuitive nutrition program that will teach your body to burn more fat through the perfect balance of proteins, carbs, and fats.

5. Get plenty of sleep

Sleep deprivation causes hormone imbalances. These out-of-balance hormones wreak havoc on your appetite and metabolism. According to Michael Breus, PhD, author of Beauty Sleep and the clinical director of the sleep division for Arrowhead Health in Glendale, Arizona; the two hormones that are key in this process are ghrelin and leptin. “Ghrelin is the ‘go’ hormone that tells you when to eat, and when you are sleep-deprived, you have more ghrelin,” Breus says. “Leptin is the hormone that tells you to stop eating, and when you are sleep deprived, you have less leptin.” More ghrelin plus less leptin equals weight gain. It is recommended that you get at least 7.5 hours of sleep per night.

NUTRITIONAL OPTIMIZATION

Exercise is not the only factor for fitness, functional health and performance in life and sport. Food is fuel for life, and it is the single most important factor in developing a healthy digestive system. Just like with your exercise training, a science-based approach to what you put in your body and when you do it has a great effect on your ability to achieve your health goals. The PHASE IV approach to health and fitness involves guided exercise and an easy-to-follow, “close-to-the- earth” diet. Both are designed for one singular goal: metabolic efficiency—to make you a better butter burner. But where do you start? How DO YOU construct a dietary program that addresses your unique personal physiology, genetics, lifestyle, and metabolism? Our thorough understanding of the intricate synergistic relationship between nourishment, lifestyle, exercise and enhanced metabolic function, will result in a science based program that defines exactly how to fuel your body, and the exact calories you need to fuel your exercise. With PHASE IV individualized programs and support, you will achieve your goals and realize the functional health you’ve always wanted!

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