PATTY FIT Personal Training

[ 5 Benefits Of Cold Plunging ]
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Here, a quick glance at the pros of plunging:

Cold plunging can boost your mood
Cold plunging may strengthen your immune system
Cold plunging can reduce inflammation and aid in muscle recovery.
Cold plunging can boost your metabolism.
Cold plunging can improve the quality of your sleep.

Cryotherapy strips heat from the body’s tissue and core temperatures to alter blood flow, slow the nervous system, and reduce inflammation. In other words, it chills you out—literally.

Methods and uses of cryotherapy have changed over the years. For example, Napoleon’s surgeon recommended ice and snow to make amputations and other operations painless for soldiers.

Ice packs were found to soothe injuries and cold baths were to help lower fevers. Cryotherapy chambers expose individuals to cold air via liquid nitrogen or refrigeration to aid post-workout muscle recovery.

While ice baths may not be as appealing as a warm soak, cold therapy experts say that as long as you don’t have a cardiovascular condition or weakened immune system, the benefits of a cold plunge are worth the quick—though frigid—dip.

[ How to account for hormonal changes while fasting ]
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1.Start slowly
Begin with shorter fasting periods, like a 12:12 schedule and gradually increase fasting duration as your body adjusts. You may eventually work up to closer to a 16:8 schedule (an eight-hour eating window and a 16-hour fasting window), but there’s no rule saying you have to.
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2.Track your cycle
Pay attention to your cycle, and monitor how fasting affects your mood, energy levels, and hunger throughout each phase.
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3.Stay flexible
Be prepared for flexibility with your fasting schedule during certain phases, particularly during the luteal phase and during menstruation. If you’re sensitive to hormonal fluctuations and experience a lot of hunger, cravings, mood, or energy variability, then consider a more relaxed approach or shorter fasting windows during this time.
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4.Listen to your body & watch out for red flags
Pay attention to hunger cues, energy, and any discomfort. If fasting feels overly challenging or unsustainable, adjust your approach or seek guidance from a health care professional.
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5.Prioritise nutrient-dense foods
Don’t ignore the importance of what you’re eating when you’re not fasting. Focus on whole, nutrient-rich foods to support overall health and ensure adequate nutrient intake.
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6.Stay hydrated
Drink plenty of water during fasting periods to stay hydrated and support digestion, energy levels, and overall well-being.
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7.Monitor progress and make adjustments
Keep track of your progress, including changes in energy levels, weight, and menstrual cycle regularity. Use this information to make adjustments to your fasting routine as needed.
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8.Practice self-compassion
If fasting becomes overly stressful or negatively impacts your well-being, it’s OK to take a step back or explore other options. Fasting is not the only way to reach your health goals.
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9.Honour your individual needs
It’s a good idea to experiment with different fasting schedules to find what works best for your body and lifestyle. Because here’s the thing: Not everybody’s menstrual cycle is the same.
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[ 5 Goals That Will Improve Your Metabolism In 2024 ]
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While setting health goals doesn’t have to coincide with a new year, a calendar refresh always seems to inspire feelings of change. Time and time again, lose weight tops people’s lists in bold, highlighted, and underlined letters. 
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We can definitely point fingers at toxic diet culture for the prevalence of this resolution. But many people also want to lose weight in the name of health. But weight loss isn’t a health outcome in itself—because thinness doesn’t equal healthy. So it’s time to rethink what you want to address by losing weight. 
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1.Eat 30 different plants a week
Eating more plants can improve your metabolic health in multiple ways. These foods, especially Non starchy veggies, provide an array of vitamins, minerals, and phytonutrients and are a good source of fibre. 
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2.Aim for (a minimum of) 100 grams of protein daily
Eating enough protein is absolutely crucial for satiety and for body recomposition (think fat loss and muscle gain or preservation). And most people—especially women—have been woefully under-consuming protein. 
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3.Strength train at least 2 days a week
Strength (or resistance) training means that you’re working your muscles against a force. That force could be your own body weight, dumbbells, weight machines, a heavy load of laundry, or even young children. 
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4.Walk your way to at least 8,000 steps daily
Research shows a significant benefit to overall health for people who get 8000 steps But if you’re really looking for metabolic benefits like lowering waist circumference and body fat percentage, then you may want to bump up your goal to 10,000-12,000 steps daily. 
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5.Sleep soundly for 7-9 hours a night
Not getting enough quality sleep messes with your metabolic health. Not everyone needs the same amount of sleep but in general, falling short of seven to nine hours (even if it’s just for a week or two) impacts blood sugar levels, , increases your appetite, and leads you to make less healthy food selections. Not to mention, working out does not sound appealing if you’re sleep-deprived.

[ 5 Anti-Inflammatory Foods To Eat For A Healthier Brain ] 
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Aging may be inevitable, but its negative side effects don’t have to be. Eating the right foods can significantly decrease your risk of developing neurological problems, improve your mental health, and help you stay sharp and focused as you get older. 
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1.Berries & colourful veggies 
Fibre rich foods like fruits and vegetables, especially of different colours (which provide a diverse set of vitamins, polyphenols, and flavonoids), can be a great way to keep your brain sharp as you grow older.

2. Olive oil
Olive oil is also a source of at least 30 phenolic compounds, such as oleuropein, oleocanthal, hydroxytyrosol, and tyrosol—all of which act as strong antioxidants and brain protectors.
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3.Greens
Loaded with vitamins, minerals, and fibre, leafy greens like Swiss chard, dandelion greens, romaine lettuce, arugula, and spinach are especially high in folate which is associated with healthy brain development and a reduced risk of depression.
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4.Omega-3s
Did you know that the brain is made primarily of fat, and it relies on an abundance of healthy fats in the diet to maintain its integrity and function? Salmon, anchovies, and sardines are prime sources of omega-3 fatty acids called EPA and DHA.
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5.Spices 
No brain food kitchen is complete without an abundance of herbs and spices! Not only do these add incredible flavour to foods, but they are full of bioactive compounds with cognition-boosting benefits.