E

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]

@Rnic_Dwill Nope, if you handle triz then take half of what your taking and then if no issue go to 75% the next week. After that with no issue go to 100%

[E @TheProtocol_E]

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

[E @TheProtocol_E]

The study: Lanhers 2015, Sports Med. Meta-analysis, 60 placebo-controlled trials, 1,297 people

The numbers: creatine boosted squat strength (effect size 0.34) and leg press (0.30) vs placebo

What it means: modest, consistent leg-strength gains

The tool: creatine monohydrate

[E @TheProtocol_E]

Citation:
Lanhers C et al. Sports Med 2015. PMID 25946994
https://t.co/xe8OW7Zw4e

Caveat: the effect is small to moderate, and only short efforts under 3 minutes were tested. Individual results vary.

[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/MBWsNjTVeR
As an Amazon Associate I earn from qualifying purchases.

[E @TheProtocol_E]

The study: Vanhatalo 2010, Am J Physiol. 8 adults, placebo crossover

The numbers: daily beet juice cut blood pressure ~4% and the oxygen cost of moderate exercise ~4%, still holding at day 15

What it means: the effect lasts if you stay consistent

The tool: beet powder

[E @TheProtocol_E]

Citation:
Vanhatalo A et al. Am J Physiol Regul Integr Comp Physiol 2010. PMID 20702806
https://t.co/hyCmixVdi9

Caveat: only 8 people, 15 days, and it used beet juice, not powder.

[E @TheProtocol_E]

Beers after the gym? In a new trial, 14 young men did 30 min on a treadmill, then drank water or about 4 drinks of soju. With water, artery function rose over the next 2 hours. With alcohol, it fell below where they started. Small, one-day study. Still worth the round?

[E @TheProtocol_E]

@KenDBerryMD The upside: it's modifiable. A 2019 Cochrane review (15 RCTs, 498 women with PCOS) found diet, exercise and behavior changes lowered free androgen index (MD -1.11) and weight (~1.7 kg). Low-quality evidence, and no data on live births. (PMID 30921477)

[E @TheProtocol_E]

@GovPritzker Why? It hasn't helped education? Honest answers only please.

[E @TheProtocol_E]

@Wendi_Irlbeck Agree it's not useless, just tough to absorb. Shoba 1998: curcumin alone left blood levels undetectable or very low in healthy volunteers, while adding piperine raised bioavailability ~2000%. Small, old pharmacokinetic study, not an outcome trial. (PMID 9619120)

[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.