Healthcare.gov is now exposed as a data-mining website "front" created for the sole purpose of getting millions of suckers to type in all their private data: social security numbers, bank accounts, incomes, immigration status and more.
Hidden code on the website actually admits, "You have no reasonable expectation of privacy regarding any communication or data transmitting or stored on this information system."
See my full report at:
Even worse, the Healthcare.gov website has also been caught deliberately displaying false pricing information to deceive consumers into thinking rates are lower:
How Exercise Makes Your Brain Grow
October 25, 2013
- Recent research reveals that exercise promotes a process known as neurogenesis, i.e. your brain’s ability to adapt and grow new brain cells, regardless of your age
- During exercise, nerve cells release proteins that stimulate the production of brain-derived neurotrophic factor or BDNF, which in turn helps preserve existing brain cells and stimulates the growth of new neurons
- There’s compelling evidence showing that exercise produces large cognitive gains and helps fight dementia
- BDNF is also expressed in your neuro-muscular system where it helps protect against age-related muscle atrophy. So BDNF is actively involved in the preservation and rejuvenation of both your muscles and your brain
- Workouts using nothing but your own body weight are an efficient way to get fit. You can even fulfill the requirements for a high intensity exercise using nothing more than your own body weight, a chair, and a wall. This program is described in my previous article, "The Scientific 7-Minute Workout." As the title implies, this science-backed routine only requires a seven minute investment, as the program calls for as little as 10- to 15-seconds of rest between each 30-second exercise, which should be performed in rapid succession.
For Total Body-Mind Health, Adopt a Well-Rounded Fitness Program
Ideally, you’ll want to strive for a varied and well-rounded fitness program that incorporates a wide variety of exercises. As a general rule, as soon as an exercise becomes easy to complete, you need to increase the intensity and/or try another exercise to keep challenging your body.
Additionally, as I mentioned earlier, more recent research has really turned the spotlight on the importance of non-exercise movement. Truly, the key to health is to remain as active as you can, all day long, but that doesn’t mean you train like an athlete for hours a day. It simply means, whenever you have a chance to move and stretch your body in the course of going about your day—do it!
And the more frequently, the better. Everything from standing up, to reaching for an item on a tall shelf, to weeding in your garden and walking from one room to another, and even doing dishes count. In short, it’s physical movement, period, that promotes health benefits by the interaction your body gets with gravity. To learn more about this important aspect of health, please see this previous article. That said, I recommend incorporating the following types of exercise into your program:
- Interval (Anaerobic) Training: This is when you alternate short bursts of high-intensity exercise with gentle recovery periods.
- Strength Training: Rounding out your exercise program with a 1-set strength training routine will ensure that you're really optimizing the possible health benefits of a regular exercise program. You can also "up" the intensity by slowing it down. For more information about using super slow weight training as a form of high intensity interval exercise, please see my interview with Dr. Doug McGuff.
- Stand Up Every 10 Minutes. This is not intuitively obvious but emerging evidence clearly shows that even highly fit people who exceed the expert exercise recommendations are headed for premature death if they sit for long periods of time. My interview with NASA scientist Dr. Joan Vernikos goes into great detail why this is so, and what you can do about it. Personally, I usually set my timer for 10 minutes while sitting, and then stand up and do one legged squats, jump squats or lunges when the timer goes off. The key is that you need to be moving all day long, even in non-exercise activities.
- Core Exercises: Your body has 29 core muscles located mostly in your back, abdomen and pelvis. This group of muscles provides the foundation for movement throughout your entire body, and strengthening them can help protect and support your back, make your spine and body less prone to injury and help you gain greater balance and stability.Foundation Training, created by Dr. Eric Goodman, is an integral first step of a larger program he calls “Modern Moveology,” which consists of a catalog of exercises. Postural exercises such as those taught in Foundation Training are critical not just for properly supporting your frame during daily activities, they also retrain your body so you can safely perform high-intensity exercises without risking injury.
Exercise programs like Pilates and yoga are also great for strengthening your core muscles, as are specific exercises you can learn from a personal trainer.
- Stretching: My favorite type of stretching is active isolated stretches developed by Aaron Mattes. With Active Isolated Stretching, you hold each stretch for only two seconds, which works with your body's natural physiological makeup to improve circulation and increase the elasticity of muscle joints. This technique also allows your body to repair itself and prepare for daily activity. You can also use devices like the Power Plate to help you stretch.