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Leaky Gut Syndrome – Its More Common Than You Think

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Gut Health, Chronic Inflammation & Weight Gain

~ by Mike Butler CSCS, Nutrition & Exercise Consultant
Could Leaky Gut Syndrome be causing low energy, weight gain & belly fat, digestion issues, and other random, unexplained health problems?
Heal Leaky Gut Syndrome
Increased intestinal permeability (aka “Leaky Gut”) induced inflammation has become a very hot topic as of late as it has been reportedly linked to the following:
  1. Low Energy/Chronic Fatigue
  2. Weight gain/Belly Fat
  3. Digestion issues like Constipation, Bloating, IBS
  4. Poor Concentration
  5. Lack of Motivation
  6. Chronic Inflammation
  7. Headaches
  8. Skin issues, like acne, rosacea, and eczema
  9. Hormone Imbalances
  10. Anxiety, depression, ADD & ADHD
In my many years of managing my clientele’s nutrition and fitness plans, I’ve seen it all.  Mostly embarrassing stuff, like digestion issues, bloating, constipation, ect…  My clientele would complain and ask if I could suggest anything that could help them.  I would then piece together a very complicated regimen of foods and ingredients to attempt to help them build out the proper diet and supplement regimen that would mostly dance around the symptoms as to not exacerbate them but still provide the nutrients needed to be healthy.  We tried elimination diets;  no fish, gluten, dairy, sugar, ect….  We tried low acid diets to reduce heartburn, bloating and gas.  We tried all natural “living food” diets, which were very difficult for my clients to realistically follow due to their busy schedules.
Then I noticed that there was one consistent across my clientele;  they either had a protruding gut with very stubborn belly fat, and/or had some sort of digestion or stomach issue.  Going back to my nutrition background, I remembered this is a classic sign of Chronic Inflammation.  

leaky gut treatment leaky bowel

Chronic inflammation
Chronic Inflammation in the gut and body can be triggered by many things, these being the most common:
  • Poor Gut Health – a porous, stressed out, inflamed digestive lining can let many unwanted foreign substances into the bloodstream resulting in this new phenomenon known as “Leaky Gut Syndrome.”  
  • Poor Diet – Sugar, Refined Carbs, Saturated Fat, Aspartame, MSG, Food Allergies, Alcohol, and even overeating are have been shown to increase inflammation. Sugar and refined carbs can spike insulin levels – triggering the release of proinflammatory cytokines as well as switch Omega-6 fatty acids to a pro-inflammatory state.
  • Overstressed Immune System – Chronic inflammation happens when the body sends an inflammatory response to a perceived threat that does not require an inflammatory response (such as in Leaky Gut Syndrome). The white blood cells have nothing to do and nowhere to go, and sometimes the eventually start attacking internal organs or other tissues and cells. It can also occur when after an infection or illness, the proinflammatory neutrophils necessary to fight the infection are not completely replaced by anti-inflammatory monocytes that promote healing.
  • Lack of Sleep – Inflammatory cytokines are secreted at a higher rate by those who have insomnia, compared to those who do not. During sleep, the body restores and heals and the immune system calms down. Lack of restorative sleep increases inflammation levels in the body.
  • Fat Cells – Fat cells secrete proinflammatory cytokines and histamines. The more fat cells you have – the more potential you have for increased inflammation. Fat-Soluble toxins such as pesticides, pollutants, preservatives, food additives and heavy metals can end up being stored in fat cells when the digestive process is impaired and/or there is insufficient fiber in the diet (which absorbs bad fats that carry such toxins). The more fat cells being stored in the body, the more toxins are being secreted continuously into the bloodstream – causing issues such as inflammation, fatigue, headaches and other health issues.
  • Stress – Chronic stress, or stressing about stress, can change the gene activity of immune cells to be pro-inflammatory – even when there is no infection or trauma to fight. It can also interfere with the transition of neutrophils to monocytes after an illness – sabotaging the switch from inflammation to healing.
  • Aging – The natural process of cellular division and the use of energy results in the production of free radicals. Free radicals, when not taken care of by an adequate amount of antioxidants, cause damage to cells and tissue – triggering an inflammatory response.
    • I wanted to help my clientele, so I set to researching the prevention of “Leaky gut” and how to reduce the chronic inflammation.  The popular dietary solutions either didn’t work that well or were overly complicated and strict and the clients never could realistically follow them.  I realized quickly that something else needed to be done.  That’s when I met Dr. Hennen.
    Dr. Hennen
    Dr. Hennen is a world-renowned author, ingredient specialist, and health product formulator.  He has specialized in solving difficult nutritional challenges like this for nearly 4 decades.  Not only was Dr. Hennen aware of the “Leaky Gut” phenomenon we presented, he educated me that there were many other “gut related” issues that could be contributing to my clients health complaints.  He explained that gut health is the key to solving many of our common health problems, and is very commonly misdiagnosed and overmedicated causing unwanted side effects, much like what my clients were struggling with.
    “Before chronic desease, there is inflammation; but before inflammation comes gut dysfunction.  Anti-inflammation treatments help, but gut repair corrects the problem right at its source.” ~ Alejandro Junger, M.D., NYT Bestselling Author & Gut Health Specialist
    After many hours of research and meeting with other ingredient specialists, laying out each common scenario that was preventing my clients from becoming healthy and fit, the JuniperLife team and I set to work designing a solution that would comprehensively target these primary complaints and their causes; with healthy, proven ingredients.
    The Result?
    22 ingredients later, we were handed a sample of 3 different (and VERY expensive!) formulas.  They contained widely researched and proven ingredients like Berberine, Cissus & Irvingia, Transfer Factors, Rhodiola, Reishi Mushroom, Resveratrol, Alpha Lipoic Acid, Kigelia Africana Extract, and many more…  I revisited the gut specialists and they agreed it was the perfect combination of gut health ingredients that would work wonders for my clientele, and that after only a few short DAYS they should see and feel noticeable results.*
    Additionally, since Inflammation in the digestive track can trigger the body to respond by conserving energy and storing fat, triggering an ancient “preservation mode” where the body recognizes it won’t be able to hunt for food due to the injury, reducing inflammation by healing and protecting the gut will redirect the body’s energy, improve metabolism, start burning fat for fuel, and help you feel amazing!*
    This is not one of those products where you won’t feel anything.  If you’re like my clients, and countless people are, you’re ready to try something that will actually deliver results, help you feel better, and will fit into your busy lifestyle.   Our entire company’s purpose is centered around building happiness, so we obsessively support and stand behind everything well make to ensure it delivers what people are hoping for.
    For the clients with the symptoms I mentioned earlier, I recommend starting with the Transformation Program – which includes all 3 products IGNITE, OPTIMIZE, & FORTIFY.  It covers the whole spectrum of potential causes of Poor Gut Health!*

    For questions on any of the products, gut health and leaky gut syndrome, or any other nutrition and fitness related question, please contact me via this form.
    Sincerely,

    Mike Butler
    CSCS, Nutrition & Exercise Consultant
    m.butler@juniperlife.com
    888-409-0185

    Simple Product Benefit Grid

    Here’s a simple way to look at what the 3 products in the Transformation Program target. The formulas are highly concentrated and complement each other perfectly for maximum effectiveness.

    product-one product-two product-three product-four
    TRANSFORMATION
    Program    		 IGNITE
    Healthy Slimming    		 OPTIMIZE
    Metabolic Liberator    		 FORTIFY
    Protective Recovery
    Burn Fat ✔ ✔ ✔
    Metabolic Support ✔ ✔ ✔
    Appetite Suppressant ✔ ✔
    Control Blood Glucose Levels ✔ ✔ ✔
    Increase Metabolism ✔ ✔ ✔
    Enhance Metabolism Efficiency ✔ ✔ ✔
    Sustained Energy ✔ ✔ ✔ ✔
    Improve Focus ✔ ✔ ✔
    Mental Clarity ✔ ✔ ✔
    Increase Gut Bacteria ✔ ✔
    Immune Support ✔ ✔
    Reduce Inflammation ✔ ✔ ✔
    Antioxidant Support ✔ ✔ ✔ ✔
    Stress Reliever ✔ ✔ ✔
    Enhance Endurance ✔ ✔ ✔ ✔
    Tissue recovery & Protection ✔ ✔
    Thyroid Support ✔ ✔
    Adrenal Fatigue ✔ ✔
    Calm Nerves ✔ ✔ ✔
    Good for you! ✔ ✔ ✔ ✔
     
    product-one
    TRANSFORMATION
    Program
    Burn Fat ✔
    Metabolic Support ✔
    Appetite Suppressant ✔
    Control Blood Glucose Levels ✔
    Increase Metabolism ✔
    Enhance Metabolism Efficiency ✔
    Sustained Energy ✔
    Improve Focus ✔
    Mental Clarity ✔
    Increase Gut Bacteria ✔
    Immune Support ✔
    Reduce Inflammation ✔
    Antioxidant Support ✔
    Stress Reliever ✔
    Enhance Endurance ✔
    Tissue recovery & Protection ✔
    Thyroid Support ✔
    Adrenal Fatigue ✔
    Calm Nerves ✔
    Good for you! ✔
     
    product-two
    IGNITE
    Healthy Slimming
    Burn Fat ✔
    Metabolic Support ✔
    Appetite Suppressant ✔
    Control Blood Glucose Levels ✔
    Increase Metabolism ✔
    Enhance Metabolism Efficiency ✔
    Sustained Energy ✔
    Improve Focus ✔
    Mental Clarity ✔
    Increase Gut Bacteria
    Immune Support
    Reduce Inflammation
    Antioxidant Support ✔
    Stress Reliever
    Enhance Endurance ✔
    Tissue recovery & Protection
    Thyroid Support
    Adrenal Fatigue
    Calm Nerves
    Good for you! ✔
     
    product-three
    OPTIMIZE
    Metabolic Liberator
    Burn Fat ✔
    Metabolic Support ✔
    Appetite Suppressant
    Control Blood Glucose Levels ✔
    Increase Metabolism ✔
    Enhance Metabolism Efficiency ✔
    Sustained Energy ✔
    Improve Focus ✔
    Mental Clarity ✔
    Increase Gut Bacteria ✔
    Immune Support
    Reduce Inflammation ✔
    Antioxidant Support ✔
    Stress Reliever ✔
    Enhance Endurance ✔
    Tissue recovery & Protection
    Thyroid Support ✔
    Adrenal Fatigue
    Calm Nerves ✔
    Good for you! ✔
     
    product-four
    FORTIFY
    Protective Recovery
    Burn Fat
    Metabolic Support
    Appetite Suppressant
    Control Blood Glucose Levels
    Increase Metabolism
    Enhance Metabolism Efficiency
    Sustained Energy ✔
    Improve Focus
    Mental Clarity
    Increase Gut Bacteria
    Immune Support ✔
    Reduce Inflammation ✔
    Antioxidant Support ✔
    Stress Reliever ✔
    Enhance Endurance ✔
    Tissue recovery & Protection ✔
    Thyroid Support
    Adrenal Fatigue ✔
    Calm Nerves ✔
    Good for you! ✔
     

    [*This product has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. As always, use with a sensible diet and exercise program. Individual results may vary.]

    Posted in Diet, Nutrition

    Best Diet and Exercise Articles April 2, 2017

    Posted on by Mike — No Comments ↓

    These are the top health articles I find around the web that I think are cutting edge, cool, and just plain awesome!

    Why do some people respond to exercise while others don’t? What is the next thing in fitness technology? Will we actually use it? How do our romantic partners help or hinder our fitness? These are some of the questions answered in this week’s articles.

     

     

    Exercise

    Why do some people fail to respond to exercise?  by

    Regular physical activity is considered key for the prevention of obesity and associated health conditions, but some people reap greater rewards from exercise than others. A new study may have shed light on why this is.

    Nutrition/Diet

    How romantic relationships can help or hinder weight loss by 

    New qualitative research published in the Journal of Social and Personal Relationships suggests that romantic partners are in a unique position to help with weight loss goals.

    Fitness Tech

    Will Technology Replace Good, Old-Fashioned Exercise? by Cathy Cassata

    No doubt, all things smart are on the rise. Experts weigh in on what this means for fitness.

    Nutritional Supplements

    Omega-3 fatty acids – This fat is where it’s at by Jane Riley

    One of the most healthy and important nutrients in your diet are Omega 3 Fatty Acids

     

    Posted in Diet, Fitness, Food Tips, Motivation, Nutrition

    Best Diet and Exercise Articles March 12, 2017

    Posted on by Mike — No Comments ↓

    These are the top health articles I find around the web that I think are cutting edge, cool, and just plain awesome!

     

    I have been kind of out of the loop for almost a month… working on launching a new supplement company as well as keeping up with clients, but I am back at it… this week I found out about a new food called SKYR which I have never heard of before as well as the benefit (or lack thereof) of keto diets on workouts. I also threw in something about LEAKY GUT SYNDROME and how it may contribute to weight gain etc. ENJOY

     

    Exercise

    Low-Carb/Ketogenic Diets and Exercise Performance By

    Research has shown that lower-carb diets can help you lose weight and improve various health markers (2).

    However, the evidence on muscle growth, strength and performance is mixed (3, 4, 5).

    Nutrition/Diet

    Why Skyr Is Nutritious and Super Healthy By

    Skyr is a cultured Icelandic dairy product that’s becoming popular worldwide.

    With a high protein content and a wide range of vitamins and minerals, skyr is generally recognized as a nutritious addition to the diet.

    Fitness Tech

    Wearable technology is for more than just your wrist by Ivan Jovin

    Some cool alternatives for fitness trackers besides your wrist!

    Nutrition Supplements

    Leaky Gut Syndrome – Its More Common Than You Think by Mike Butler CSCS

    A lot of health issues including weight gain could all stem from your gut!

     

    Posted in Diet, Fitness, Food Tips, Motivation, Nutrition, Uncategorized

    Best Diet and Exercise Articles February 19, 2017

    Posted on by Mike — No Comments ↓

    These are the top health articles I find around the web that I think are cutting edge, cool, and just plain awesome!

     

     

     

    Exercise

    Why Exercise Alone Isn’t Enough To Prevent Weight Gain by Agata Blaszczak-Boxe

    Exercise on its own — without also following a healthy diet — isn’t enough to help people lose or even just maintain their weight, a recent study suggests.

    Nutrition/Diet

    Protein and carb intake post-exercise can benefit bone health, study finds by www.medicalexpress.com

    Protein and carbohydrate intake after exercise can have a beneficial impact on bone health and could help to stave off serious injury among athletes, new research suggests.

    Fitness Tech

    NEW WEARABLE FITNESS TECHNOLOGY FOR 2017 by fairfield residential

    I think the new underarmour pajamas that help you recover are pretty sweet!

    Food Supplements

    The use of a Cissus quadrangularis/Irvingia gabonensis combination in the management of weight loss: a double-blind placebo-controlled study 

    Find this as the main ingredients in the www.juniperlife.com supplement

    Posted in Diet, Fitness, Food Tips, Motivation, Nutrition, Uncategorized

    Best Diet and Exercise Articles February 5, 2017 [SUPERBOWL Edition]

    Posted on by Mike — No Comments ↓

    These are the top health articles I find around the web that I think are cutting edge, cool, and just plain awesome! This week is all about the SuperBowl… technology.,.. training and diet of today’s greatest athletes.

     

     

     

    Exercise

    How far are athletes willing to go to gain an edge on the gridiron? by TOM TAYLOR

    This article is crazy all the cool tech/etc athletes and soon fans have access to and use to become elite!

    Nutrition/Diet

    Can Tom Brady’s Unique Diet Win Him Yet Another Super Bowl? by Devon Kelley

    Brady credits a highly restrictive diet for his longevity and success, which involves eliminating entire food groups, consuming strictly organic foods, and adhering to the alkaline diet, which he says “maintains balance and harmony through [his] metabolic system” and requires him to eat 80 percent alkaline and 20 percent acidic foods.

    Fitness Tech

    VR’s impact on Football and the Superbowl By Steven Runnels

    Augmented Reality, however, while not as interesting to some, has much more potential for use in active exercise. Because AR technology uses visual input from the user’s actual surroundings, it is much easier and safer for users to be active while wearing an AR device without worrying about running into things. Furthermore, many AR applications are currently used on mobile devices with a head-mount, meaning that they don’t need to be plugged in, which also allows for greater freedom of movement free from chords to trip over or come unplugged from a bulky console

    Food Supplements

    Does GNC Super Bowl Ad Rejection Show NFL Supplement Bias? by  Steve Myers

    Currently there is a lot of bias in the nutritional supplement industry. I have personally seen it with launching my own line. I think that people are gun shy because of all the un-regulation where people would produce products that were not super awesome and would market and promise the crap out of them… However supplements do work and those that are taking them are secretly seeing better results!!!

    Posted in Diet, Fitness, Food Tips, Motivation, Nutrition

    Best Diet and Exercise Articles January 29, 2017

    Posted on by Mike — No Comments ↓

    These are the top health articles I find around the web that I think are cutting edge, cool, and just plain awesome!

    As we are pretty much finished with the month of January, I wonder how many people are still following their resolution to get in better shape? I have always thought that if people truly wanted to get in shape they could! The question I would ask them is if you were to “win” one million dollars this week, do you think you would have any problem losing 2lbs? The difference is how people change their thought process. So maybe the best thing to do is to try and determine how bad you want it? How much it is worth it to you, and instead of “wishing” your results… think about it as if you were going to win a million dollars this week! 

    Exercise

    Exercise to combat metabolic syndrome by www.knowridge.com

    This study shows that Interval Training works better to fix Metabolic Syndrome than weight loss or steady state longer exercise.

    Nutrition/Diet

    Exactly When You Should Eat Each Meal If You’re Trying To Lose Weight BY K. ALEISHA FETTERS

    There is a lot of news/research out there stating opposing opinions as how often to eat and when to eat. What are your thoughts?

    Fitness Tech

    KC inventor’s Space Age fitness technology comes back to Earth BY MARK DAVIS

    Where do you go once you’ve conquered space? Paul Francis has his eye on everywhere else.The Kansas City inventor’s SpiraFlex technology already has orbited the Earth in the International Space Station. NASA figured years ago that it was the right stuff for astronauts. They need exercise to fight off the debilitating effects that prolonged weightlessness can have on muscles and bones. SpiraFlex provides that exercise by using resistance instead of weight to work muscle and bone.

    Food Supplements

    Why Diets Don’t Work… New Supplement Company Promises to Target all the reasons

    The most common causes of weight gain are overeating, unhealthy food choices, and/or lack of exercise. But for those of us who don’t ,match the reasons above, there’s likely more obscure causes responsible. Inflammation, stress, lack of sleep, illness, poor gut health, medication, and thyroid irregularities are all additional contributors to being overweight and devoid of energy.

    Posted in Diet, Fitness, Food Tips, Motivation, Nutrition, Uncategorized

    Best Diet and Exercise Articles January 22, 2017

    Posted on by Mike — No Comments ↓

    These are the top health articles I find around the web that I think are cutting edge, cool, and just plain awesome!

    Ashwagandha is a supplement I have recommended to clients for awhile now. I am glad to see that is popularity is finally increasing… It works great for stress and we all have that for sure! Also another affirmation to getting off your tush and move if you want to stay young!

     

     

     

    Exercise

    Too much sitting, too little exercise may accelerate biological aging by www.knowridge.com

    Researchers at University of California San Diego School of Medicine report that elderly women who sit for more than 10 hours a day with low physical activity have cells that are biologically older by eight years compared to women who are less sedentary.

    Nutrition/Diet

    Many studies saying breakfast aides weight loss may be industry funded by http://www.deccanchronicle.com/

    Cereal makers have happily encouraged the belief that eating breakfast can help keep us thin and bring other benefits, partly by paying for studies that seem to support the idea.

    So, does that mean breakfast is bad for you? Not that either. What it does show is how difficult it can be to sort the hype from reliable dietary advice when studies are funded by the makers of Froot Loops, nutrition science is often inconclusive, and gray areas can be spun for marketing.

    Fitness Tech

    Styr’s system of health gadgets exists to sell you supplements by Andrew Tarantola

    Great review on another fitness/diet technology. I see these all the time but am very skeptical about them.

    Food Supplements

    2017 Ingredient Trends to Watch for Food, Drinks, and Dietary Supplements: Adaptogens for Stress Relief By

    Supplement products geared toward stress relief are an up-and-coming sight on store shelves, and few ingredient categories are better positioned to capitalize on this emerging trend than adaptogens. Adaptogenic herbs often hail from areas with harsh climactic conditions, such as the Peruvian mountain tops where maca (Lepidium meyenii) grows or the deserts ashwagandha (Withania somnifera) is native to. The same bioactive components that allow those plants to withstand environmental stressors may also help people in dealing with stress of their own, explains Kartikeya Baldwa, director of Ixoreal Biomed (Los Angeles).

     


    Posted in Diet, Fitness, Food Tips, Motivation, Nutrition

    Best Diet and Exercise Articles January 8, 2017

    Posted on by Mike — No Comments ↓

    These are the top health articles I find around the web that I think are cutting edge, cool, and just plain awesome!

     

    Exercise

    Music Motivation Found Most Effective In Increasing The Drive To Exercise By Duna Bil

    New studies find that majority of fitness enthusiasts find music motivation the most important when they are working out. A research by SOCAN and Leger, the Research Intelligence Group, finds that music plays a big difference in staying committed and motivated in achieving fitness.

    Nutrition/Diet

    Change eating schedule to lose your weight by IANS | New York

    Although this article shows that people could benefit from only eating during certain times (earlier) in the day, it doesn’t mention anything about exercise and eating around exercise.

    Nutritional Supplements

    Vitamin C–enriched gelatin supplementation before intermittent activity augments collagen synthesis by American Society for Nutrition

    data suggest that adding gelatin to an intermittent exercise program improves collagen synthesis and could play a beneficial role in injury prevention and tissue repair.

    Fitness Tech

    Boltt claims to be the fitness tracker to defeat them all By

    That feedback element is the most exciting thing here, as Boltt is claiming that its system is capable of monitoring your form during a run, and give you updates on how to improve your posture and effort. In short, it would be the virtual personal trainer most fitness enthusiasts, tired of paying huge amounts to a coach, have been waiting for.

     

    Posted in Diet, Fitness, Food Tips, Motivation, Nutrition, Uncategorized

    Best Diet and Exercise Articles January 1, 2017

    Posted on by Mike — No Comments ↓

    These are the top health articles I find around the web that I think are cutting edge, cool, and just plain awesome!

    The microbes of your gut are going to be the next big thing in nutrition, and diet!

     

     

     

     

    Exercise

    Unmotivated to exercise? Dopamine could be to blame by Ana Sandoiu

    In many cases, willpower is invoked as a way to modify behavior. But if we don’t understand the underlying physical basis for that behavior, it is difficult to say that willpower alone can solve it

    Nutrition/Diet

    Here’s why a healthy diet may not always work by IANS/Washington

    Gut Microbes and controlling them are the next BIG thing… Trust me!

    Supplements

    Seven nutrients important for mental health – and where to find them By The Conversation

    Research literature suggests dietary improvement and nutritional interventions may help reduce the risk, or even arrest the progression, of certain psychiatric disorders.

    Fitness Tech

    P.E. is about to get more fun for kids with Heart Zones fitness trackers By Garrett Hulfish

    When a student first walks into the gym, they grab a Heart Zones monitor and strap it to their arm or clip it to their shoelaces. Instantly, their stats are projected onto the wall for everyone to see. Students can see their heart rate, steps taken, calories burned, and more

     

    Posted in Diet, Fitness, Food Tips, Motivation, Nutrition, Uncategorized

    Best Diet and Exercise Articles December 25, 2016

    Posted on by Mike — No Comments ↓

    These are the top health articles I find around the web that I think are cutting edge, cool, and just plain awesome!

    Exercise

    Sex, Chocolate And Exercise: The Wonderful News About Fitness In 2016  By Carey Goldberg

    "Imagine how people would feel about sex if they were prescribed how to do it. Get in this position. Breathe at this rate. It would turn even something as glorious as sex into a chore.

    Nutrition/Diet

    How social networks may undermine our weight-loss efforts by www.knowridge.com

    INTERESTING>>> According to the researchers, individuals hoping to lose weight interacted more frequently and were more likely to possess social ties with heavier individuals while lessening their interactions and decreasing their likelihood of ties with thinner individuals.

    Supplements

    Coconut Oil for Your Hair: Benefits, Uses and Tips By

    Coconut oil is an extremely versatile health and beauty product. People use it for all sorts of things, from cooking and cleaning to moisturizing their skin and removing their makeup. Others often use coconut oil to help improve the health and condition of their hair.This article explores the pros and cons of using coconut oil on your hair.

    Fitness Technology

    Biking Towards the Future of Cycling with Everysight By Osmond Arnesto

    As someone with even a limited amount of time on a bike, I would use these... they are sweet!

     

    Posted in Diet, Fitness, Food Tips, Motivation, Nutrition