Yes, You Can Build Muscle in Group Fitness Classes—As Long As You Follow These 5 Tips
More and more guys are embracing group fitness. Why? Because group classes deliver science-backed muscle-building and cardio-enhancing tactics. Not sure how to get the most out of the new group fitness scene? We've got everything you need right here.OVER MY FIVE years of teaching group fitness, I've taught over 1,500 classes—and thousands of people.
With a fascination for exercise science and a knack for public speaking, it was only a matter of time before I fell into the realm of group fitness. And the first few months (years, even), I was locked into newlywed bliss: the energy of the room captivated me every single time I stepped out onto the floor, and watching my clients progress fulfilled me.
But the more classes I taught, the more I realized group fitness had (many!) flaws. One-size-fits-all programming just couldn't serve my clients as well as truly customized workouts did. Sloppy programming prioritized getting sweatier instead of getting stronger. And class sizes ballooned, going from around 25 when I started to nearly 40 just a few weeks ago, which, at times, has left me feeling overwhelmed.
But those growing class sizes have taught me a lesson, too: Tons of people get inspired to move thanks to group fitness every single day. So there are plenty of benefits here, too.
Classes like Solidcore, Burn Bootcamp, and F45 Training deliver some serious positives that solo training could never mimic. The energy can push you to try harder on days you're just not feeling it, and the community you build just might get you excited to fitness more and more (like more challenging weights or sneak in that extra rep you didn't know you had in you) for years to come.
And here's the good news: group fitness keeps getting better. Programs are getting smarter with their programming (Life Time's Alpha classes have you do three-month strength blocks, just like I program for my one-on-one clients), and trainers are getting more and more helpful continuing education to better serve members. So if you're a longtime boutique fitness studio member or ClassPass subscriber, stick with it. And get this: With a few small tweaks, you can get even more mileage out of your group fitness habit. Just make these 5 changes—and watch the gains really pile up.
And if you're ever in New York City, maybe I'll catch you in one of my classes. Because no, I haven't left. All those positives keep me coming back for more, too.
Be Vocal With Your Coach
It might feel nice to blend in with the crowd, but you're missing out on a ton by not introducing yourself to your coach. Show up to a new class 15 to 20-minutes early, and have a discussion about your fitness journey, and what your fitness goals are with your new coach. They'll be able to help adjust the workout to your needs. For example, if you landed in my class and told me you've never picked up a barbell in your life, I'll take the time to give you a better break down of those barbell front squats we're doing in class—something I might breeze over for everyone else for sake of time. If you don't tell me until we're mid-class, I might have to give you an abridged version of that talk so I can continue helping others who might need it.
Progress Yourself
The long-term issue with group fitness: You never know when to pick up a heavier load. I'll see the same client pick up the same set of 30s for a dumbbell bench press for three months in a row, even though every single time they pick them up they cruise through the set, form unbroken. Your trainer might give some insight as to when you should go up, they also have 20+ other people in the class to worry about, so they might not clock it every single time. Your move: track progressions yourself. If you can do all your reps of an exercise without breaking form two weeks in a row (or survive an entire interval without feeling fatigued until the final 5 seconds), go up 2 to 5 pounds for an upper-body move, like biceps curls or overhead presses, or 5 to 10 pounds for lower body moves, like goblet squats or kettlebell reverse lunges.
Finding a great gym buddy helps this too. Find a friend who goes to the same class you do most days, and keep each other accountable for leveling up. Sometimes peer pressure is a good thing.
Un-Complicate Things
Group fitness classes are notorious for pointless combo moves (think squats to curls to overhead presses). These might make you sweat, but they don't build strength—or forge good form. Your play here: Ditch the combo (yes, really. Your coach will get over it. Trust me). Instead, focus on the most challenging exercise in the combo and just do reps of that. If you really want to work on your overhead presses, nix the squat and curl—and tell your instructor you just want to focus on one thing at a time. Trust me, your coach gets it too (and probably didn't want to program that silly combo move anyway. It probably came from someone in corporate who doesn't know you, and is trying to program for everyone.)
Mix it Up, But Not Too Much
If you're a regular at your local CrossFit box, or have been hitting pilates five days a week, it's worth picking up something else once or twice a week to supplement. Why? Because the key to an effective program is to mix up the way you move. Variety allows you to move your body in all the ways it can. A Crossfitter can always benefit from once a week yoga, and a Pilates connoisseur can always benefit from some OrangeTheory or Cyclebar cardio.
Then again, too much variety means you'll never be able to progress anything. So, if you're a serial class jumper, find a class you enjoy and do it twice or three times a week. My recommendation: Aim for at least two classes a week focused on strength, one focused on cardio. Prioritizing strength will benefit your movement long-term, preventing injury and promoting function as you get older. And sure, I understand that having enough group memberships to make this happen can be pricey. But services like ClassPass can help. Even big box gyms like Life Time have a ton of classes they might be included in your membership.
Think Beyond What's 'Hot'
Yes, bumping speakers and fancy lighting can get you hyped -- but don't let those things distract you from what really matters to your fitness goals. If a class has 40 people in a room and just one trainer, especially if you're just starting your fitness journey, you won't truly get the instruction you need to max out your gains.
Allow yourself to be picky. Read class descriptions online and snoop Instagrams to gauge programming and size. (Pro tip: dig into a class's IG stories, too. That's where you'll get more of the uncurated IRL scenes from classes to understand how it truly works). And never forget: A single visit isn't a commitment. Didn't get the instruction you needed? Even if it is the hottest trend in fitness, you don't need to go back. There are some really great, useful classes out there. Focus your energies there.
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I Got a $4,500 Full-Body MRI to Catch Hidden Health Risks—Here's What It Found
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." I've always believed in being proactive about my health, but like most people, I usually only see a doctor when something feels wrong or if I'm overdue for an annual exam. That changed when I learned about the Prenuvo scan—a whole-body MRI designed to detect serious conditions like cancer, aneurysms, and degenerative diseases before symptoms appear. The idea of a non-invasive, radiation-free scan that could potentially catch issues early intrigued me. Still, I was skeptical. It's not a medically necessary procedure, is quite pricey (more on this later), and not widely available. Would it be just another wellness trend wrapped in high-tech marketing, or could it actually be the latest health breakthrough—or better yet, a life-saving health screening? Prenuvo has gained a lot of attention lately, especially after celebrities like Kim Kardashian and Kris Jenner publicly endorsed it, calling it a 'life-saving machine.' Though I don't have an endless health budget of a Hollywood elite, I was lucky enough to receive a complimentary Enhanced Screening. I'm 27 years old, generally healthy, and have no major concerns aside from some chronic neck pain and degenerative disc disease, of which I've already had imaging and treatment. Still, with a family history of cancer and a growing awareness that symptoms don't always show up until it's too late (I've worked at Prevention for years), the opportunity to really see what's going on inside my body excited me. Meet the experts: Daniel Durand, M.D., M.B.A., chief medical officer and president of Prenuvo Medical Group; Ken Berry, M.D., family physician and co-author of Common Sense Labs; and Mia Kazanjian, M.D., board-certified radiologist specializing in breast and body imaging The entire process, from booking the appointment to the scan itself to my post-scan consultation, was overall a positive experience. In this Prenuvo review, I'll walk through what the appointment was like, the cost, what my screening found, what medical experts think of a (non-medically-necessary) whole-body MRI, and ultimately, whether I think it was worth it. What is a whole-body MRI scan? An MRI (magnetic resonance imaging) is an imaging technique that 'uses protons, magnets, and radio frequency pulses' to create a detailed picture of the inside of the body, says Mia Kazanjian, M.D., board-certified radiologist specializing in breast and body imaging. 'It has no radiation, unlike CT scans and X-rays.' MRI is typically used on individual parts of the body, like the pelvis or the head, on an as-needed basis. Whole-body MRI, on the other hand, does exactly what it sounds like: It uses the same magnetic resonance imaging technology to take a picture of the whole body, which, at Prenuvo, takes about an hour. 'Typically, imaging is done in a very focused manner based on a specific question that another physician is asking,' says Daniel Durand, M.D., M.B.A., chief medical officer and president of Prenuvo Medical Group. 'What Prenuvo does is digitize the entire body. You can think of Prenuvo as a tech-enabled, direct-to-specialist care model. We're digitizing the human body with the most powerful tool, which is MRI, and then we're having a radiologist do a head-to-toe, on the inside, examination of the patient.' An important note about the limitations of whole-body MRI: 'Preunvo exists to layer on top of existing screenings. This is in addition to, not a replacement of, and we have always said that,' Dr. Durand explains. 'The idea is that if you have a primary care doctor and you're doing your routine screenings, Prenuvo supercharges all that. Our belief is that whole body MRI, plus existing screenings, offers a level of diagnostic accuracy and reassurance that goes beyond anything that came before.' Ken Berry, M.D., family physician and co-author of Common Sense Labs, agrees that right now, whole-body MRI doesn't replace guideline-based screening (like colonoscopies or mammograms). 'It's a supplemental tool, not a substitute,' he says. 'Whole-body MRI can detect early cancers, aneurysms, and neurological issues, but it's not always better than traditional screening.' Dr. Berry says if you have a strong family history of cancer, a genetic risk, or a history of serious illness, it may be worth considering, but he's cautious about recommending it for the average healthy adult. My experience I underwent the Enhanced Screening, the most thorough evaluation Prenuvo offers. This included a whole-body MRI, which covered the brain, chest, abdomen, pelvis, spine, and major vasculature, free from radiation or contrast; a body composition analysis and advanced brain health assessment (taken during the MRI); and a comprehensive bloodwork panel. The actual experience of getting the MRI was fairly painless. Before the procedure, I was sent a fairly lengthy survey of my medical history to determine whether it was safe for me to undergo the scan and ascertain any health concerns I may have. I also took Prenuvo up on the offer to take a light sedative before heading in to ease any anxiety or claustrophobia to make the experience more comfortable. Then, I arrived at the Manhattan location ready to sit still in an MRI machine for just about an hour. Surprisingly, that hour went by pretty quickly. They gave me the option to choose a show or movie to watch on Netflix during the scan (I decided on Ginny and Georgia), which helped move things along mentally. Before I knew it, I was heading home, where a nurse from a concierge service employed by Prenuvo later drew my blood for the bloodwork portion. About two weeks after my scan, Prenuvo reached out to schedule my post-scan consultation with Vikash Modi, M.D., senior medical director of preventative medicine at Prenuvo. My virtual consultation with Dr. Modi lasted about 45 minutes, and he walked me through my scan, all of my bloodwork, my body composition analysis, and brain health assessment. He also answered any questions I had and gave me a few suggestions regarding my health moving forward. The results About a week prior to officially receiving my results, I got a call from Dr. Modi to discuss one potentially urgent finding from my bloodwork. My blood panel showed that I had a glucose level of 38, which can be very dangerous. We discussed that this was likely due to fasting all day before the bloodwork (which I had scheduled for 3:00 p.m.), as my A1c (a blood test that measures the average blood glucose from the last two-to-three months) was normal. But I was advised to repeat bloodwork with my primary care physician as a precaution. Dr. Modi then reassured me that there were no other major findings on my scan or my bloodwork, but that we would discuss it further at my official consultation. Fast forward to that appointment: Dr. Modi thoroughly went over my results, starting with my bloodwork, then my scan, the brain health assessment, and finally body composition analysis. Thankfully, my bloodwork showed I'm in good health, which was reassuring since the blood panel was very comprehensive. However, as Dr. Berry explains, 'comprehensive' doesn't always mean 'useful.' While it did give me a lot of peace of mind, Dr. Berry says that 'although most doctors don't order enough bloodwork, as I discuss in Common Sense Labs, it is also true that ordering too much labwork creates a new set of problems,' including confusion and the potential for reacting when it may not be medically needed. My scan, however, did show one moderate finding, four minor findings, and one informational finding. In addition to my virtual consultation with Dr. Modi, I was able to visit the Prenuvo online dashboard, which features an interactive and informative report. FLAIR hyperintense lesion, right frontal lobe. This sounds scary, but it was actually one of my 'minor findings.' On the Prenuvo app, it was labeled a 'small vessel ischemia,' which is a term describing the changes that occur by disrupting the small blood vessels in the brain, and is often a sign of poor cardiovascular health. However, Dr. Modi reassured me that the online interface is always being updated, and that the patient-facing side doesn't always align perfectly with the clinical interpretation. In my case, it may have been caused by head injuries I sustained during my time as a cheerleader. I had no signs of white matter disease, aneurysm, growths, or masses, and overall, my brain volume was very healthy. Scoliosis. I knew about this 'minor finding' previously from a recent X-ray. I have 'mild' scoliosis in my lumbar spine. Spondyloarthropathy of the cervical and thoracic spine. These are two 'minor findings' I was also aware of from previous imaging. Spondyloarthropathy is the medical term for degenerative arthritis. I have long struggled with neck and upper back pain, and have been undergoing treatment (mainly physical therapy) for a few months now. Discussing these findings with Dr. Modi reassured me that I'm doing everything right in my current treatment plan. Hemorrhagic ovarian cysts. This was my only 'moderate finding;' one that I was not previously aware of. While I'm not experiencing any symptoms due to these benign, fluid-filled ovarian cysts, I'm glad I know about them now in case they ever do rupture or cause any complications. While Dr. Modi didn't officially diagnose me, he suggested these may be a sign of polycystic ovary syndrome (PCOS) due to my semi-irregular menstrual cycle, history of acne, and recent struggle to lose weight. He suggested some supplements I might consider taking and made me aware of the typical treatment and medications doctors usually prescribe, should I ever seek that. Dense breast tissue. The scan also revealed that I have dense breast tissue, which means I have more glandular tissue (as opposed to fat tissue) in my breasts, which may make it more difficult to screen for breast cancer with a typical mammogram. I was already aware of this, as I have a history of breast cysts, which is why I get regular ultrasounds. I was a little surprised the Prenuvo MRI did not pick these up, but Dr. Modi explained that the threshold for breast cysts at Prenuvo is around five millimeters. So, anything smaller than that (which my cysts likely are) would not be picked up by the MRI. 'It's a see-a-lot test, not a see-everything test,' Dr. Modi said. Following my bloodwork and MRI scan, Dr. Modi went over my brain health assessment, which measured the volume of every structure within the brain. Thankfully, all of those structures in my brain fell into normal ranges. Finally, we discussed my body composition analysis, which showed data for total muscle mass, subcutaneous fat, and visceral fat. This test is very useful, says Dr. Berry. 'Knowing visceral fat and muscle mass is much better than just looking at Body Mass Index (BMI),' he explains. (Note: Prevention no longer uses BMI as a measurement of health.) Again, thankfully, Dr. Modi ensured that for the most part, my analysis falls into 'normal' ranges for my age and sex, except that I actually have a bit more muscle mass than average, which is a good thing. This test was really interesting to look at because it included a very detailed analysis of hip and lower body muscle volume, as well as a symmetry analysis. None of this was major, but it did confirm a few things I suspected about the way my body works and moves. Are whole-body MRIs the future of preventative healthcare? It's difficult to say. 'The essence of what Prenuvo does, and I think it's poorly understood, is that we don't by ourselves prevent anything. But, we can absolutely help a patient choose their own destiny and pursue the right preventative strategies, because we can show them what's going on in them, as opposed to just general advice,' Dr. Durand explains. However, as Dr. Durand and the Prenuvo website state, there are limitations. I asked Dr. Berry, an unaffiliated family physician, whether whole-body MRIs can meaningfully replace or reduce the need for standard individualized screenings based on modern-day recommendations. He said, not right now. It doesn't replace guideline-based screening. 'It can't do what a colonoscopy or mammogram does, and it doesn't offer the same level of detail. It's a supplemental tool, not a substitute,' Dr. Berry explained. 'If it could fully replace traditional tests, I'd be on board, but the evidence just isn't there yet.' Dr. Kazanjian adds that whole-body MRI 'tends to be more effective at detecting lesions in the kidneys, pancreas, lymph nodes, and bones, among some others,' but that the screening's ability to characterize them as benign or malignant may be limited. She adds that whole-body MRI does not effectively screen for some of the most common cancers, including skin cancer, breast cancer, colon cancer, lung cancer, and cervical cancer. And while there will certainly be 'findings of import on these exams,' including brain aneurysms, evidence of autoimmune diseases, metabolic syndromes, and small cancers, among others, Dr. Kazanjian explains, it's impossible to say whether whole-body MRI truly leads to improved health outcomes or whether those results would be uncovered via traditional screening methods. There's also the aspect of incidental or benign findings, which are clinically insignificant (meaning they cause no harm), but create a type of 'scanxiety,' or anxiety felt by patients pre- and post-scan, Dr. Kazanjian says. The cost and impact My Enhanced Screening at the Manhattan location has a cost of $4,500, but it varies based on the exact scan you choose, and sometimes, the location. There are less costly options, like the regular whole-body MRI ($2,500) or the torso-only MRI ($999). Prenuvo also offers its Warriors Program, which offers discounted services to first responders, military members, and veterans. While some doctors, like Dr. Kazanjian, do recommend whole-body MRI for high-risk individuals (like those with a strong family history of cancer and/or genetic mutations) and for patients with cancers such as multiple myeloma and lymphoma, it is generally not recommended for the general population, she explains. 'I do not think this is cost-effective for the population, particularly given the large percentage of false positives with the necessity for costly follow-ups,' says Dr. Kazanjian. 'I say this even if the initial service were cost-free.' Dr. Durand also acknowledges that not everybody can afford the Prenuvo model of healthcare today. That's why he says Prenuvo is working every day to harness the powers of artificial intelligence to become more efficient, which will allow them to bring prices down long-term. In terms of side effects, MRI, including whole-body MRI, is mostly safe. The 'scanxiety' and inconsequential benign findings that Dr. Kazanjian points out are the main downsides. As with any MRI, it's important to tell your doctor and radiologist if you have any metal or electrical implants in your body (such as pacemakers and infusion pumps), as the magnetic field generated by the MRI machine can pose a hazard to patients in these cases. The detailed questionnaire sent over by the Prenuvo team before your appointment covers these in length, and your radiologist will also inquire about any metal in or on your body before your scan. The bottom line 'These scans have potential and may help in the future, but right now they're best for people with high risk or specific concerns or a lot of disposable income,' Dr. Berry explains. 'For the average person, they often create more questions than answers. Too much testing can lead to fear, cost, and harm, especially when there's no clear benefit. Prevention and early detection are very important, but it has to be reasonable and relevant, not just expensive.' Reflecting on my experience with the whole-body MRI at Prenuvo, I feel fortunate to have had access to such advanced technology. The scan provided valuable insights into my body's health that I wouldn't have otherwise had. However, while I wouldn't hesitate to recommend it to those who have the resources and are curious about their health, I do believe it's important to approach it with a balanced perspective. From a cost-benefit standpoint, it's not yet a universally essential tool in healthcare, and its value largely depends on individual circumstances and priorities. 'The best advice I can give to the people reading this is the advice I live by and the advice I give my patients. This is the same advice I give my mother—and I love my mother. It's to live a healthy life—keep a healthy weight, eat whole grains and vegetables and lean protein, exercise regularly, sleep seven hours a night, avoid tobacco and alcohol, and get annual checkups, recommended screenings, and vaccines with your doctor,' Dr. Kazanjian says. 'Prevention is the best medicine.' You Might Also Like Can Apple Cider Vinegar Lead to Weight Loss? Bobbi Brown Shares Her Top Face-Transforming Makeup Tips for Women Over 50
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What Exactly Is Protein Water And Should You Add It To Your Routine? Here's What Experts Say
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." Protein is a buzzy topic in the health and wellness space. More and more research is coming out about how much protein you should actually be consuming each day for the benefits, which consist of muscle synthesis, building and maintaining bone tissue, and more. (BTW, the current Recommended Dietary Allowance, or RDA, suggests eating 0.8 grams of protein per kilogram of your body weight but many experts think women should consume more than that.) Every little bit counts to up your protein intake and reach your goal. Enter: protein water. If this phrase sounds new to you, don't be intimidated—protein water is exactly what it sounds like. It's a type of water 'enhanced with some sort of supplemental protein,' says Dana White, RD, ATC, a registered dietitian and nutrition consultant specializing in sports nutrition. Meet the experts: Dana White, MS, RD, ATC, is a registered dietician and nutrition consultant specializing in sports nutrition. Sohee Carpenter, CSCS, is a fitness and nutrition coach, WH advisor, sports science PhD student, and author of Eat. Lift. Thrive. Ahead, find out everything to know about protein water, including what it is, the options, if you can drink it every day, benefits, downsides, and more. What is protein water? 'Protein water is basically water that's been infused with extra protein,' says Sohee Carpenter, CSCS, a fitness and nutrition coach, WH advisor, and author of Eat. Lift. Thrive. A lot of brands have between 10 and 20 grams of protein, and it's usually fruit-flavored, she says, adding that it's 'a really easy, convenient way to get in extra protein.' What options are available? Protein water is pretty similar to a protein shake, White says. 'Most of the products that I see have a slight boost of protein, usually from some whey-based product." There are also powders available that you can add right to your own water. Some current options include PWR Lift and Protein2o, which have whey protein. Can I drink protein water every day? 'I wouldn't say should—I would say you definitely can,' Carpenter says. It comes down to whether you actually need that protein, and when you eat it. 'What I see a lot as a dietitian is that many people consume enough protein, say, gram-for-gram based on what their needs are, but the timing of it is lousy,' White says, explaining that they might barely consume protein during the day and then have one large meal at night. 'It's much more efficient to spread out your protein,' especially for active individuals, she says. Ideally, every meal and snack has protein and adds up to your goal by the end of the day, and a protein water can certainly help you hit that target or distribute your protein better. What are the benefits of protein water? For starters, you need amino acids and protein for a variety of bodily functions, such as muscle health, immune system function, and acid-based balance, White explains. Protein water is a super convenient way to add that into your diet, and while it may not be enough of a meal or snack on its own, you can, say, pair it with a protein bar for a post-workout recovery snack. 'It's not going to solve everyone's problems in terms of protein needs, but they can certainly be an additional way to help with a protein boost here and there,' White says. Are there any downsides to protein water? There's the question of what else is in your protein drink, like a lot of sugar or an artificial sweetener that you personally might not want to consume regularly. If you want to drink one on a daily basis, weigh the pros and cons—yes, you could be consuming more protein, but you could also be 'doing yourself a disservice in another department,' White says. Also, it's not great to consume a super large dose of protein right before exercise. 'It's too slow-digesting and then you risk stomach upset or maybe just not getting those calories available for the activity,' she Protein Water Sports Drink by PWR LIFT | Berry Strawberry | Keto, Vitamin B, Electrolytes, Zero Sugar, 10g of Protein | Post-Workout Energy Beverage | 16.9oz (Pack of 12) $25.19 at Some people may have medical conditions that call for them to consume less protein, but as long as you're a healthy individual and you don't get gastrointestinal discomfort from drinking protein water, there's no concern, Carpenter says. Who should drink protein water? Everybody needs protein, so anyone can drink protein water, White says. However, if you're highly active and/or struggling with consuming enough protein through whole foods, it might be especially helpful to try protein water, Carpenter adds. Maybe you're on the go a lot, you're vegan, or you don't cook—a protein supplement or water might be good to add into your rotation. As far as how much protein water you should drink a day, one bottle is fine, White says. When shopping for protein water, know that they're not one-size-fits-all, White says. Look at the labels and consider the brand and flavor you like, and check out the other ingredients on the list as well. Get the Plan Get the Plan Get the Plan Get the Plan Get the Plan Get the Plan You Might Also Like Jennifer Garner Swears By This Retinol Eye Cream These New Kicks Will Help You Smash Your Cross-Training Goals
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How Much Fiber You Need Is a Loaded Question With a Simple Answer
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." OH GOD, FIBER? You want to talk about fiber? The most booooooring nutrient apart from maybe potassium (maybe)? Well, all due credit to you, because most people want nothing to do with fiber. The average American has long struggled to consume enough of the nutrient—and that's across races and ethnicities. Which is a real shame because fiber is a nutritional powerhouse beloved in scientific research. Through decades of studies, scientists have found that a diet rich in fiber can improve your heart health, prevent and manage diabetes, maintain a healthy weight, keep you regular, and generally help you feel more awesome. And fiber is so much more than boring ol' prunes and Metamucil. Fiber is dark leafy greens, whole grains, nuts, legumes, seeds, all kinds of potatoes—deeply satisfying, stomach-patting foods that fill you up. Now, how much fiber you actually need is somewhat controversial (see, drama!), but the short answer is that you need more. Here's the long answer. What Even Is Fiber? Fiber is a type of carbohydrate (!) found in plants. Unlike sugar and starch—the other two kinds of carbs—your digestive system needs time to work on fiber, which likely explains many of its gut health benefits. Not to get too geeky on you, but there are technically two types of fiber—and each have different functions. Insoluble fiber: 'Insoluble' meaning it doesn't dissolve in water. This is fiber found in produce, nuts, and Colon Blow—it increases the bulk of your stool as well as feelings of fullness. Soluble fiber: This type dissolves in water, though it forms more of a gel in your digestive tract. This gel can help sugar absorb more slowly in your bloodstream, which helps with blood glucose regulation. You'll find it in beans, seeds, and berries. Research has shown that regularly consuming a diet high in insoluble and soluble fiber can lower blood pressure, LDL cholesterol, diabetes risk, and even some cancers. While scientists aren't yet clear on which type of fiber carries which benefit, you don't really have to worry about that as long as you're doing your best to eat enough. How Much Fiber Should You Eat Every Day? Here comes the drama. First there's the Dietary Guidelines for Americans, which recommends men ages 19 to 30 consume at least 34 grams of fiber daily. (It's 31 grams for guys 31 to 50, and 28 grams for males 51+.) Then there's the American Heart Association, which sets the target at 38 grams daily. That number is seconded by the Academy of Nutrition and Dietetics, though they break it down further, stating that men should consume 14 grams of fiber for every 1,000 calories. So if you're an active guy who needs 3,000 calories a day to fuel performances, that's 42 grams of fiber. If all of this is making your head spin, Abby Langer, RD, a Men's Health Nutrition Advisor and author of Good Food, Bad Diet, is here to help. "A good way of thinking about fiber is this: Some days will be great, some, maybe not as much. As long as overall you're consistently choosing high-fiber foods, you shouldn't have to count every gram,' says Langer. "You also don't have to add a lot of fiber all at once—build up to it slowly,' she says. Try to integrate beans and lentils, fruits and vegetables, whole grains, and nuts. "Ask yourself at each meal and snack if there's a way to shove a bit more fiber in there. It's not about perfection; it's about being cognizant of your overall fiber intake so you can optimize it." In full acknowledgement, eating even 38 grams of fiber daily is a challenge. That's the equivalent of 9 apples, or 12 bowls of instant oatmeal. Instead, think of your diet from a bigger-picture approach. Are you eating a wide variety of whole foods daily? Do you regularly consume fruits and vegetables whether they are fresh, frozen, or dried? If you are, you're in good shape, fiber-wise. Would a Fiber Supplement Help? Possibly—and it depends. Some signs you might not be consuming enough fiber: You regularly experience energy crashes after eating a meal You feel hungry shortly after eating You're constipated Your blood pressure numbers are high But before you start supplementing, talk to your doctor or dietitian, who may recommend a particular type of fiber supplement for certain conditions. But remember that with a fiber supplement you're only getting one nutrient: fiber. Whole foods give you the fiber, but a whole host of other beneficial nutrients, too. You Might Also Like The Best Hair Growth Shampoos for Men to Buy Now 25 Vegetables That Are Surprising Sources of Protein
