Raido Strength & Conditioning

“Unforgiveness” is not only a mental state. It can become a physical one, associated with anxiety, depression and sustained stress responses, including elevated cortisol, higher blood pressure and muscle tension, according to researchers.
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Forgiveness is not about excusing harm or forgetting it. It is a deliberate decision to release anger and resentment, even when that does not seem fully earned. Some scientists say training people to practice forgiveness could be a powerful public health tool.
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A study published in NPJ Mental Health Research found that habitual forgiveness enhances well-being across cultures.
Scientists call this dispositional forgiveness, and the idea marks a growing shift in the field that researchers believe has the potential to reshape not only our family and romantic relationships, but also our workplaces — and even geopolitical dynamics.

you can sit with us

“Coaching is about creating the future, not just fixing the past.”

Egg yolks have long been blamed for causing high cholesterol. But mounting scientific evidence suggests they were never really the problem.
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Beginning in the 1960s, the dietary guidelines advised limiting cholesterol intake to no more than 300 mg per day, based on the belief that it elevates cholesterol in your blood and puts you at higher risk of heart disease. Egg yolks were considered a particularly potent source of cholesterol. However, that cholesterol-limiting recommendation was finally removed in 2016 because scientific evidence didn’t support a strong link between dietary cholesterol and heart disease. More recent studies have since shown that saturated fat, not dietary cholesterol, is what really makes the difference in affecting blood cholesterol levels.
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In 2025, a randomized, cross-over study published in The American Journal of Clinical Nutrition confirmed that
consuming two eggs daily as part of a diet low in saturated fat actually led to reductions in LDL cholesterol after five weeks. By contrast, following a high-cholesterol, high-saturated-fat diet with or without one egg per week did not.
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Ditching the yolks also deprives you of some major nutritional perks. “The vast majority of the nutrition in an egg is in the yolk,” says Keith Ayoob, a registered dietitian-nutritionist in New York City and associate professor emeritus of pediatrics at the Albert Einstein College of Medicine. That said, there still may be good reasons to limit how many you eat.
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The American Heart Association says that healthy adults can sately consume one to two eggs a day, each containing about 206 mg of cholesterol. So, when people demonize eggs, it’s not the eggs that are the problem —it’s what you’re having them with. So consider: Are you scrambling your eggs in gobs of butter? Are you having bacon and toast slathered with butter with your eggs? Or are you eating veggies or fruit with your eggs?
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You can read the full report on nationalgeographic.com

Short story in 4 parts

Large longitudinal studies are beginning to clarify how fitness and alcohol interact over time. The most recent evidence comes from a 2025 study that followed more than 24,000 adults over 16 years and classified them as “fit” or “unfit” based on age, physical activity, resting heart rate, and waist circumference.
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Researchers found that people who increased their alcohol intake and remained unfit had a 44% higher risk of death than those who stayed fit and abstinent. For participants who stayed fit, changes in alcohol intake didn’t increase mortality risk, except among those who began drinking during the study period.
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But even fit drinkers fared better than unfit abstainers. “It appears that a fit person who drinks moderately is more likely to live longer compared to an inactive nondrinker, says Javaid Nauman, a protessor at the Institute of Public Health at the United Arab Emirates University.
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The reason exercise has such a protective effect is that it makes the body more resilient. “Once the muscles are under demand, all other systems have to follow to meet that demand,” says Peter Kokkinos, director of the Center for Exercise and Aging at Rutgers University. “That’s why when you’re not doing anything, the heart weakens, the muscles, every system weakens.”
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The liver also gets hit hard by alcohol but responds well to exercise. “The liver loves exercise,” says Elliot Tapper, academic chief of hepatology at the University of Michigan Health. Resistance training improves insulin sensitivity and helps clear fat from the organ. “Pound for pound, even people who don’t lose weight, people who start exercising can have better looking livers under the microscope,” he says. There are caveats though.
Read more .com

A la rueda rueda

It’s just fiber.
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“This is one of the most powerful things you can take for your brain. This biologically active set of compounds and polymers have been associated with better cognition, lower neuroinflammation, and healthier brain aging.
Beans, lentils, oats- whole grains.
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When you eat fiber, since humans can’t digest fiber, it’s transported to your colon, where the bacteria living there ferment it and produce short-chain fatty acids. These molecules have anti-inflammatory properties, and they can travel up your brain and fortify your blood-brain barrier, and help protect you from toxins, bacteria and viruses. They can also help stimulate nerve cell growth and repair.”
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Yes, you can supplement fiber, OR, maybe instead of spending 1 or 2 hundred bucks a month on more supplements, maybe just try eating more veggies or an extra helping of beans.
From Dr. Trisha Pasrich.

Cause life can be good
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▪️Aim for 70 percent cocoa solids or greater, cause we ain’t afraid of flavor.
▪️The higher the percentage, the higher the concentration of the beneficial compounds and less saturated fats and sugar. More bang for your tastebuds.
▪️Make sure that cocoa is the first ingredient listed on the label, this also ensures quality.
▪️Choose chocolate that isn’t Dutch-processed, which is sometimes listed on the label. This alkalization process mellows flavor, but also strips away some polyphenols (antioxidants).
▪️That day, keep added sugar intake in check. A one-ounce serving of dark chocolate can provide about one-third of the daily upper limit for women of added sugar and one-quarter for men.
▪️Pick a dependable brand. Dark chocolate can contain higher levels of harmful metals such as cadmium and lead, consumer reports can help you choose a *really* good dark chocolate with lower levels of harmful substances.
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Happy Valentine’s Day weekend, kids. Much love from us to you.