Latest news with #75Hardchallenge
Daily Mirror
20-05-2025
- Health
- Daily Mirror
I've stopped eating one food - now my 8 health issues have gone
Fatmagul Karabacak, 23, lost 5kg in a month and has experienced clearer skin, no bloating, better sleep and improved mental clarity A TikTok creator has revealed her incredible no-sugar journey, which has taken the platform by storm, gaining over 16.6 million views. For years, 23-year-old Fatmagül Karabacak struggled with several health issues, including bloating, fatigue, inflammation, poor sleep, dull skin, and lack of focus, prompting her to seek a change. Initially committing to the popular 75 Hard challenge on social media, Fatmagül soon made a long-term shift towards a no-sugar lifestyle, declaring she's never felt better. The 75 Hard Challenge, made famous by entrepreneur and public speaker Andy Frisella, is an intensive 75-day program designed to boost mental toughness, physical fitness, and self-discipline by adhering to strict daily guidelines. The challenge involves sticking to a healthy diet plan and completing two workouts daily (including one outdoors). As well as drinking a gallon of water, reading 10 pages from a self-improvement book, and taking a daily progress photo, all for 75 consecutive days. During the challenge, Fatmagül decided to cut out sugar from her diet. She claims to have experienced remarkable changes since making the switch, including clearer skin, reduced bloating, improved sleep, and enhanced mental clarity, all due to ditching sugar, reports Bristol Live. Before giving up processed foods and sugar, she described herself as slender but with a "fat face". Consuming too much sugar can lead to a fuller face, mainly due to water retention. Speaking to Fat Burners Only about her transformation, she said: "I just woke up one day and had enough." 'The best decision I've made for my body, mind and skin' Fatmagül has experienced remarkable transformations after cutting out sugar for just four weeks, including enhanced sleep, consistent energy levels, and sharper focus. She said: "I sleep 7 to 9 hours now and actually feel rested. I've lost over 5 kilograms, my skin's clearer, and I've said goodbye to bloating. Pants I couldn't fit into before? Now they're too big!" The benefits weren't solely physical. "I just feel so much better mentally, I'm calmer, clearer, and honestly just lighter all around. Not just in my body, but in my mind too - like I've got a sense of control back," she explained. 'I'm not restricting myself, I'm listening to my body' Her approach differs from temporary diets because she only eliminated sugar. "I'm not starving or skipping out on carbs, I'm simply just eating more intuitively now, fuelling my body with food that makes me feel good," she said. Fatmagül attributes her success to the fact that removing sugar isn't a quick fix but a lasting lifestyle adjustment. She said: "I've found a few go-to healthy snacks that really help when I'm craving something sweet, like dates with peanut butter, berries with a bit of dark chocolate, or caramelised banana with oats. "I also love simple meals like chicken breast with hummus and apple slices, or making protein pancakes and fruit bowls. They're honestly delicious, and I never feel like I'm missing out." 'Saying no was the biggest challenge AND milestone' Embarking on a sugar-free lifestyle wasn't easy for Fatmagül, though. "Eating out was hard, and so was explaining the diet to people who didn't get it. But as soon as people started noticing the difference - that's when it clicked, not only for them, but for me too," she said. "The hardest challenge of all was simply just saying no to myself. I found when I started posting my journey on TikTok it held me accountable and helped me stay focused. Knowing that others started the diet because of me was also incredibly motivating." 'Just start, it's hard to begin with but it really is worth it' Reflecting on what advice she would have given herself before starting her no-sugar journey, Fatmagül said: "You'll have to let go of a few things, and it won't always be easy, but you are so worth the effort. Don't wait for the perfect moment, just take the first step." For those considering cutting out sugar, her guidance is to take it easy and pay attention to how your body responds rather than adhering to rigid guidelines. "Take it slow, be patient, and really listen to your body," the TikToker adds. "If the process feels good and you're seeing positive changes, then keep going. But if it doesn't feel right for you, that's okay too, it's about what works for you." Fatmagül is 56 days into her health journey and has no intention of stopping. Her transformation has also inspired her friends and family to make changes. She said: "My friends and family have noticed such a big shift in me, physically and mentally, so much so that a lot of them have started making changes, too. That part has been really special." How does sugar affect the body? Excessive sugar intake can lead to weight gain and obesity as surplus glucose gets stored as fat, increasing the risk of chronic diseases like heart disease and type 2 diabetes. It can also cause blood sugar levels to fluctuate, leading to energy slumps and irritability. A diet high in sugar may contribute to chronic inflammation, impacting overall health. Sugar can disrupt hormone levels, potentially affecting ovulation and causing hormonal acne. It's also a major culprit in tooth decay and dental problems. Some studies suggest a link between high sugar consumption and heightened anxiety and depression. Consuming sugary foods, especially at night, can disrupt sleep patterns and diminish sleep quality. For individuals with diabetes, excessive sugar can damage the kidneys, and elevated sugar levels can harm nerve fibres, resulting in tingling, numbness, and pain. The NHS warns: "The type of sugars most adults and children in the UK eat too much of are 'free sugars'." These include: Any sugars added to food or drinks. These include sugars in biscuits, chocolate, flavoured yoghurts, breakfast cereals and fizzy drinks. These sugars may be added at home, or by a chef or other food manufacturer. Sugars in honey, syrups (such as maple, agave and golden), nectars (such as blossom), and unsweetened fruit juices, vegetable juices and smoothies. The sugars in these foods occur naturally but still count as free sugars. The health service continues: "Sugar found naturally in milk, fruit and vegetables does not count as free sugars. We do not need to cut down on these sugars, but remember that they are included in the 'total sugar' figure found on food labels." Wondering if you should cut out sugar entirely? It's a good idea to cut back on added sugars for your health. You don't have to eliminate sugar entirely from your diet, but lowering your intake of added sugars can bring many health advantages. Added sugars are added to foods during processing or cooking, unlike the natural sugars found in fruits, vegetables, and dairy. It's often suggested to concentrate on reducing added sugars instead of removing all types of sugar. Major dietary changes can be challenging for many; for some, a slow and steady decrease in added sugar might be more manageable and sustainable. Always check with a doctor or a healthcare professional before making significant changes to your diet or lifestyle, especially if you have health concerns or are receiving treatment. Being mindful of labels is important, too. Be aware of the hidden added sugars in packaged foods and drinks. Many items contain hidden sugars, highlighting the need to read labels carefully.
USA Today
15-05-2025
- Entertainment
- USA Today
What to know about the Liver King, controversial influencer in new 'Untold' doc
What to know about the Liver King, controversial influencer in new 'Untold' doc Show Caption Hide Caption Viral 75 Hard challenge: Could you go the distance? Influencers record their progress as they participate in a popular fitness program, 75 Hard challenge. The Liver King is still at it. The controversial TikToker is back in a new Netflix documentary from the "Untold" series. "Untold: The Liver King" sees the influencer and YouTuber rise and fall, including coming to terms with his 2022 steroid use controversy. The Liver King built a multimillion-dollar supplement empire following his viral success during the pandemic, among a wave of internet personalities promoting a raw meat "ancestral lifestyle" and intense, primal workouts. The documentary features his wife, Barbara aka the Liver Queen, and his two sons, who also helped promote the ancestral lifestyle to his millions of followers across platforms. Here's what you need to know about the king and his dethroning. Who is the Liver King? Now-disgraced TikTok influencer the Liver King, born Brian Johnson, went viral during the pandemic for his promotion of an "ancestral lifestyle" centered mainly around a raw meat diet and daily intake of liver, purportedly to increase energy and improve digestion. Such benefits aren't backed by science, however, and the recommendation to eat raw beef isn't supported by any health agency either. People are eating raw beef on TikTok. Here's why you shouldn't try it. Johnson promotes what he calls nine "ancestral tenets" as the foundation of his lifestyle, mimicking how early humans supposedly lived. In 2022, leaked private emails revealed that Johnson had used steroids. He later apologized for lying to his followers in an ABC News interview, before being hit with a $25 million class action lawsuit in January 2023. The lawsuit was dismissed in March 2023 with prejudice, meaning it cannot be refiled. Where is the Liver King now? The Liver King is less active on social media these days. In the documentary, Johnson said he has discontinued steroid use. He has also pivoted to a more "natural" lifestyle by incorporating fruits and vegetables into his previously strict carnivore diet. However, his supplement business is alive and well. How to watch 'Untold: The Liver King' The documentary "Untold: The Liver King" is available to stream now on Netflix with a paid subscription. The doc is part of the streamer's sports documentary series "Untold." This season will also feature Brett Favre's career and controversies in "The Fall of Favre," set to premiere May 20. Contributing: Daryl Austin
USA Today
12-05-2025
- Health
- USA Today
Are you exercising 'in the zone'? All about Zone 2 cardio.
Are you exercising 'in the zone'? All about Zone 2 cardio. Show Caption Hide Caption Viral 75 Hard challenge: Could you go the distance? Influencers record their progress as they participate in a popular fitness program, 75 Hard challenge. Fitness programs can be built around just about anything. CrossFit is based on the philosophy that constantly varied movements performed with moderate intensity improve physical competence. Yoga is built around Eastern principles of connecting oneself with universal consciousness. And HIIT is based on the idea that alternating short bursts of highly intensive exercise with brief periods of recovery will increase stamina and ability. Zone 2 cardio is the latest exercise trend, and it's based on the longstanding notion that keeping your heart rate within a specific range can help you get more out of a workout. Here's how Zone 2 cardio works and whether there are any real benefits of getting ... in the zone ... with this fitness trend. What is Zone 2 training? In the world of exercise science, there are five heart rate zones. They are meant to help individuals measure progress, achieve specific fitness goals and get the most out of their workout. Zone 1 is the mildest and easiest target zone to maintain and Zone 5 is the most intense. Zone 2 cardio training is somewhere in between and is "aerobic exercise that is considered light to moderate in terms of intensity," says Dr. Carrie Jaworski, a sports and exercise medicine physician at Intermountain Health in Salt Lake City. It's a type of exercise that aims to get your heart rate up, which is important for strengthening your heart muscle and overall cardiovascular health while also getting more oxygen to your organs and muscles. At the same time, "this type of exercise is meant to be something that you can sustain for a longer period of time," says Jaworski. To make sure you're "in the zone," Zone 2 cardio participants aim to "keep their heart rate at 60% to 70% of their maximum heart rate," says Dr. Michael Fredericson, director of the physical medicine and rehabilitation division of Stanford University. While brisk walking is the most popular activity that people engage in when practicing Zone 2 cardio, you can also be in this zone doing many other activities such as "rowing, jogging, swimming and cycling," says Jaworski. Is walking good for you? Experts say these are all the benefits of this simple exercise Is Zone 2 cardio best for fat loss? One of the top reasons people choose to work out this way is because Zone 2 cardio is known as the fat burning zone since it reaches a heart rate at which cells start burning fat. At the same time, a heart rate in this range "won't target body fat loss specifically," says Jaworski. "While the fuel your body uses in Zone 2 includes fatty acids, that doesn't equate to decreased body fat percentages," she says. "Instead, Zone 2 training helps the body become more efficient at using fats for fuel." Zone 2 cardio is also a type of exercise that "has been shown to improve lipid levels and insulin sensitivity as well as decrease the risk of cardiovascular events in those who already have cardiovascular disease," says Jaworski. She adds that frequently exercising in this zone is also good for improving aerobic capacity and building endurance without punishing your body as much as some higher intensity workouts. "Zone 2 training is easier on the body so you can do it more regularly, recover more quickly and are less likely to get burnt out or overtrain," she says. Fredericson adds that the level of intensity Zone 2 cardio requires is also good for improving muscle contraction and function. And its cardiovascular benefits "include a lower resting heart rate, reduced blood pressure and improved vascular tone regulation," he adds, the latter improving blood clotting and immune function. Such advantages are among the reasons the American College of Sports Medicine recommends "that moderate-intensity exercise, such as Zone 2, should be performed for at least 150 minutes per week to achieve significant health benefits," says Fredericson. What is a healthy resting heart rate? Experts explain why it matters. How do I find my Zone 2? To keep your heart rate at 60% to 70% of your maximum heart rate, you'll have to first determine what your maximum heart rate is. To do that, Fredericson explains, just subtract your age from the number 220; "60% to 70% of that number is the intensity level you should aim for during a Zone 2 cardio workout," he says. Once you know this target range, "you can use a fitness tracker or heart rate monitor to stay within that zone during exercise," he says. And if you don't want to wear a monitor or calculate your heart rate, an alternative way to make sure you're staying within this target zone is to use the 'talk test," says Jaworski. This test is "where continual talking is becoming challenging, but still possible," she explains. One way you know you're adhering to this method is if you need to take a breath about every three to five words you're speaking while exercising, notes Mayo Clinic. Regardless of how you choose to get there, once you have mastered being able to exercise in this target heart rate range, Jaworski says, "you can start challenging your body in different ways as Zone 2 cardio prepares you for harder workouts."
USA Today
02-05-2025
- Health
- USA Today
Got knee pain? Here's how to strengthen your knees.
Got knee pain? Here's how to strengthen your knees. Show Caption Hide Caption Viral 75 Hard challenge: Could you go the distance? Influencers record their progress as they participate in a popular fitness program, 75 Hard challenge. No one who has experienced a serious knee injury and corresponding knee pain takes regaining mobility for granted. Whether pursuing athletic interests, recreational activities like cycling or jogging or just getting around the house, healthy and strong knee joints are vital. At the same time, any number of medical conditions or factors related to aging or muscle loss can weaken knees joints – and knee injuries account for 41% of all sports injuries. Strengthening this important joint in each leg is essential, not only for injured athletes who need rehabilitation to get back on the field or court, but for everyone else to be able to comfortably go about our daily lives without needing crutches or other walking aids. Here's what can cause knee weakness and how to make weak knees stronger. What causes weak knees? Several factors can cause weak knees with injuries being among the most common. Sports-related injuries occur especially frequently as some 150,000 ACL injuries happen in the United States every year. "Knee injuries tend to be one of two types," explains Dr. Mike Holmstrom, an orthopedic surgeon at Intermountain Health in Salt Lake City. "Acute injuries like a fracture or chronic overuse ones." Beyond injuries, deterioration in the muscles that support the knees can also cause problems. Muscle weakness can occur due to age, disuse or because of medical conditions such as multiple sclerosis or ALS. Nerve damage in the area can similarly affect knee structures and limit ability. Excess body weight can also put excessive strain on knee joints, leading to issues that may otherwise be avoided. Inflammation is another major factor "which is most commonly caused by tendonitis," says Dr. J. Ryan Taylor, a sports medicine physician and orthopedic surgeon at Revere Health in Utah. Did you see? The viral 'Ice Bucket Challenge' is back over a decade later – but with a new mission Can arthritis make your knees weak? But the most common cause of weak knees is a degenerative joint disease known as arthritis. "Arthritis is the 'queen' of knee weakness and problems," says Dr. Loren Fishman, a professor of physical medicine and rehabilitation at Columbia University. Arthritis causes weak knees by breaking down the cartilage between bones. Cartilage acts as a cushion between bones in your joints and when it wears away, bones grind against bones. This breakdown can occur with age and through wear and tear of knee joints, as is the case with osteoarthritis. Rheumatoid arthritis is an autoimmune disease that causes similar issues related to cartilage loss as well as inflammation. Helpful: Arthritis is common, especially among seniors. Here's what causes it. How to strengthen knees The best way to start strengthening your knees is to strengthen the muscles around them. "Strengthen your the quads, which are the muscles in the front of your thighs," advises Fishman. "The stronger the quadriceps muscles, the less pressure on the kneecap," echoes Dr. Matthew Anastasi, sports medicine specialist at Mayo Clinic Arizona. He adds that the hamstring muscles (in the back of the thigh) also similarly strengthen the knee. And that stronger glutes, hip abductors and calf muscles can also play important roles in strengthening and stabilizing knee joints. Two exercises that can help grow all these muscles include step-ups and bodyweight squats. To perform step-ups, "step onto a sturdy bench or platform with one foot, then lift yourself up like climbing a stair before stepping down and repeating, alternating legs," explains Taylor. Bodyweight squats are performed by keeping feet about a shoulder-width apart, "then bend your knees and lower your body as if sitting in a chair before standing back up again," says Taylor. "It's generally best to avoid going below 90 degrees." Lunges are another alternative exercise that will similarly work the area. Taking stairs instead of the elevator and getting plenty of steps in a day will also be useful in strengthening knee joints. "Eat healthy foods, try to stay as close to an ideal body weight as possible and do regular low-impact exercises like walking, hiking, biking, swimming or anything else that keeps you active," advises Holmstrom. "These are all ways of improving knee health and function while also helping the rest of your body."
USA Today
14-04-2025
- Health
- USA Today
Why is Gen Z so obsessed with the gym? Our fitness craze masks a deeper crisis.
Why is Gen Z so obsessed with the gym? Our fitness craze masks a deeper crisis. | Opinion Although Gen Z's pursuit of fitness may seem positive on the surface, recent trends in the online wellness space reveal that something more nefarious and even unhealthy could be lying underneath. Show Caption Hide Caption Viral 75 Hard challenge: Could you go the distance? Influencers record their progress as they participate in a popular fitness program, 75 Hard challenge. For the past two years, I've been going to the gym a couple times a week, something a younger, exercise-averse version of me would find hard to believe. At the beginning of my fitness fixation, I promised myself I wouldn't let it absorb me. As I scoured the internet for exercise and nutrition tips, I dodged the overly aggressive gym bros and the tough-love fitness fanatics who seem to be all the rage today. I opted for a softer approach instead. Going to the gym wouldn't take over my life; it would just be a hobby, something I'd do to pass the time, improve my physical health and see what my body was capable of. In my early days of fitness research, I noticed that I wasn't alone in my new pastime. It seemed like many people my age (Generation Zers born between 1997 and 2012) were also hitting the gym more than previous generations. Of active Gen Zers, 73% are members of a health club or gym, as opposed to 72% of millennials, 54% of Generation X and 42% of baby boomers, according to an ABC Fitness report. Gen Zers made up 29% of gym newcomers in the first quarter of 2024, according to another survey. Although Gen Z's pursuit of fitness and prioritization of health might seem positive on the surface, recent trends in the online wellness space reveal, at least to me, that something more nefarious and even unhealthy could be lying underneath. Gymfluencers feed Gen Z's fitness fixation It's safe to say that Gen Z's exercise habit can largely be attributed to social media. During the COVID-19 pandemic, online fitness and wellness influencers gained prominence as users sought ways to maintain their physical health from home amid quarantine. Of course, the threat of a global, deadly pandemic forced us to take heed of our health. Creators like Chloe Ting supplemented our health bug and made us make use of our newfound free time with ab workout videos. Her most popular video, titled 'Get Abs in 2 WEEKS,' has more than 570 million views (I'm still haunted by the background music). Once the pandemic ended, our interest in fitness only blossomed. As TikTok continued to grow, so did the amount of information the app provided. #GymTok, a space on TikTok where users share workouts, meal plans and other fitness-related content, has garnered over 31 million posts. The dissemination of fitness information online has made it easier to get active. COVID-19 didn't just help create a wellness boom; it changed the way we gathered. The digital habits fostered during lockdown still permeate today. That, combined with individualistic, work and profit-focused tenets of American culture, has led to the erasure of 'third places,' or spaces outside of home and work where people can gather – like cafes, bars, parks, etc. For many young people, gyms have become a third space. RFK Jr.: America's kids are obese. Making families healthier starts with the food we eat. | Opinion I see it myself at my own gym; the sense of community is palpable as people from across the area bond over their shared love of fitness. Gen Z loves working out so much that some commercial gyms have had to adjust their model to accommodate the increase in membership. But not all that glitters is Gold's. Gen Z fitness hinges on unhealthy habits I've written about how Gen Z's obsession with their own perception has marred the dating world. The same can be said for our interest in fitness. As a chronically online generation, we see how the internet rewards those with seemingly perfect bodies, thus forcing us to hold our own appearances to these near-impossible standards. Whether we want to admit it, going to the gym and working to build a better body helps us achieve the social capital gained only by squeezing into society's narrow standards of beauty. This pursuit of socially acceptable bodies through fitness has proved its negative effects on Gen Z. Opinion: Gen Z's risk-averse behavior makes love elusive. Are we all going to die alone? Late last year, Men's Health released a documentary called 'Generation Flex,' which follows four teenage boys on their journeys to gain muscle and lose body fat. The documentary reveals the dark side of many teenage boys' obsession with getting swole: Rampant online misinformation, supplement abuse and misuse and dangerous exercise habits. Young boys are risking their physical and mental health to achieve unattainable body standards. The same can be said for young girls ‒ #skinnytok is a subset of the health and wellness side of TikTok. There, users – many of whom are women and girls – promote thinness by any means necessary. This usually manifests as extreme calorie deficits that border on starvation, pitched cruelly and harshly to viewers under the guise of tough love. For internet veterans, this is eerily reminiscent of pro-eating disorder content on Tumblr. The proliferation of this dangerous content is especially scary given that anorexia is the deadliest psychiatric diagnosis besides opioid use disorder. These Machiavellian approaches to health and fitness see working out mainly as a beautification process. The ends, a more socially acceptable body, justify the means, dangerous and borderline life-threatening habits. Everything else is secondary. Whenever I find myself consuming content that promotes these problematic behaviors, I remember that fitness isn't supposed to come at the expense of my physical and mental health. It's a marathon, not a race. It's also important to remember that many wellness influencers gain money and popularity from showing ideals instead of realities. Avoiding falling into toxic ideals requires discipline similar to what keeps us going to the gym. Kofi Mframa is a columnist and digital producer for USA TODAY and the USA TODAY Network.
