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Everyday health problems, evidence-backed fixes. Gear + habits that stick.

[E @TheProtocol_E]

Frozen fruit in, blender whining, spoon stuck straight up in a shake that won't move. Ok, I really need a new blender.

That's the moment the Ninja BN751 DUO is built for: 72-oz pitcher for the house, two 24-oz to-go cups for one.

Link in the reply.

[E @TheProtocol_E]

The Ninja BN751 I use for my daily berry shake
Paid link (it helps fund more fixes for staying consistent):
(paid link) https://t.co/6kpkMAB3Ko
As an Amazon Associate I earn from qualifying purchases.

[E @TheProtocol_E]

The study: Wood 2023, Am J Clin Nutr. Double-blind RCT, 61 adults aged 65-80, wild blueberry powder (~1 cup fresh) daily vs placebo, 12 wk

The numbers: 24-h systolic BP -3.6 mmHg, better artery function and recall

What it means: a daily berry habit adds up

The tool: a blender

[E @TheProtocol_E]

Citation:
Wood E et al. Am J Clin Nutr 2023. PMID 36972800
https://t.co/1hZtY479BP

Caveat: small trial, healthy older adults, freeze-dried wild blueberry powder rather than store berries, and only 12 weeks. No change in brain blood flow or gut bacteria.

[E @TheProtocol_E]

@Nancy_NB_713 Tren!

[E @TheProtocol_E]

Creatine monohydrate, the one in my Super Shake
Paid link (it helps fund more fixes for staying consistent):
(paid link) https://t.co/fQZoUbGo5e
As an Amazon Associate I earn from qualifying purchases.

[E @TheProtocol_E]

The study: Burke 2023, Nutrients. Meta-analysis of 10 RCTs (6+ wk), muscle measured by MRI, CT or ultrasound

The numbers: creatine plus lifting added 0.10-0.16 cm more muscle thickness vs lifting plus placebo

What it means: small, but it stacks on training

The tool: creatine

[E @TheProtocol_E]

Citation:
Burke R et al. Nutrients 2023. PMID 37432300
https://t.co/Lm8xkkagsx

Caveat: the pooled effect was very small and its interval crossed zero. Benefit looked smaller in older adults, and several authors have creatine-industry ties.

[E @TheProtocol_E]

Beet root powder, the nitrate source in my Super Shake
Paid link (it helps fund more fixes for staying consistent):
(paid link) https://t.co/MBWsNjUt4p
As an Amazon Associate I earn from qualifying purchases.

[E @TheProtocol_E]

The study: Cermak 2012, IJSNEM. 12 trained cyclists, double-blind crossover

The numbers: 140 ml/day of concentrated beet juice for 6 days cut 10-km time-trial time from 965 to 953 seconds vs a nitrate-free placebo

What it means: a small, real edge

The tool: beet powder

[E @TheProtocol_E]

Citation:
Cermak NM et al. Int J Sport Nutr Exerc Metab 2012. PMID 22248502
https://t.co/sIOSA0ZLKR

Caveat: only 12 trained men, 6 days, and it used concentrated juice, not powder. About a 1% gain in a lab time trial.

[E @TheProtocol_E]

@Foodie Hidden fiber and plant protein picky eaters won't notice. A small blender gets beans silky with fast cleanup: Ninja BN751 DUO.
Paid link (it helps fund more fixes for staying consistent):
(paid link) https://t.co/6kpkMAAvUQ
As an Amazon Associate I earn from qualifying purchases.

[E @TheProtocol_E]

Audible trial, to listen to Breath by James Nestor
Paid link (it helps fund more fixes for staying consistent):
(paid link) https://t.co/UtXfs9jVal
As an Amazon Associate I earn from qualifying purchases.

[E @TheProtocol_E]

The study: Ma 2017, Front Psychol. 40 adults, randomized

The numbers: 20 slow belly-breathing sessions (~4 breaths/min) over 8 weeks cut cortisol and negative affect, improved attention. Controls: cortisol flat

What it means: breathing is trainable

The tool: a book on it

[E @TheProtocol_E]

Citation:
Ma X et al. Front Psychol 2017. PMID 28626434
https://t.co/HipnrNk73S

Caveat: small trial (40 people), used a feedback device, control group got no training, and it was healthy young adults, so treat it as early evidence.

[E @TheProtocol_E]

Ninja BN751 blender, for fruit and veg smoothies
Paid link (it helps fund more fixes for staying consistent):
(paid link) https://t.co/6kpkMAB3Ko
As an Amazon Associate I earn from qualifying purchases.

[E @TheProtocol_E]

The study: Conner 2017, PLoS One. 171 young adults, randomized

The numbers: 2 extra daily servings of fresh fruit and veg for 14 days raised vitality, flourishing and motivation. Text reminders plus a voucher did not

What it means: having it on hand works

The tool: a blender

[E @TheProtocol_E]

Citation:
Conner TS et al. PLoS One 2017. PMID 28158239
https://t.co/Kxhl5j1S8p

Caveat: short (2 weeks), self-reported mood, ages 18-25, and no change in depression, anxiety or mood scores.

[E @TheProtocol_E]

Prime trial, for fast delivery on kitchen staples and gear
Paid link (it helps fund more fixes for staying consistent):
(paid link) https://t.co/ARY8Eo9hqE
As an Amazon Associate I earn from qualifying purchases.

[E @TheProtocol_E]

The study: Zong 2016, PLoS Med. 99,727 US adults

The numbers: 11-14 home-prepared lunches and dinners a week vs 0-6 tracked with 14% lower type 2 diabetes risk (HR 0.86). Evening meals alone: HR 0.76

What it means: cooking at home counts

The tool: a stocked kitchen

[E @TheProtocol_E]

Citation:
Zong G et al. PLoS Med 2016. PMID 27379673
https://t.co/JWmTKkd6M5

Caveat: observational, mostly health professionals, and the link mostly faded after adjusting for weight (HR 0.95), so less weight gain may explain much of it.