Just a few years ago, probiotics seemed like a strange and foreign concept. Now research on the microbiome has exploded — science tells us having a diversity of microorganisms in the gut enhances immunity, digestion, and other aspects of health — and these beneficial bacteria have become a hot commodity. Probiotic supplements are currently a $1.7 billion U.S. industry, according to Euromonitor International, and New Hope Networks projects they’ll increase to $2.5 billion by 2018. Companies are taking the trend to the bank, too, adding probiotics to their cold-brew coffees, kale chips, granola, and even frozen burritos.
Do probiotics work?
But a big question remains: Do these probiotic-infused foods and beverages actually make us any healthier? Can you really boost your immunity, knock out digestive woes, and generally feel better by munching on a snack that’s been bolstered with bacteria?
It’s complicated, says Dr. Amy Burkhart, an integrative-medicine physician in Napa, California. “Marketing and consumer demand for probiotics are definitely driving the uptick in these products,” she says. “That said, they may have some benefit — we just don’t know the specifics because the science isn’t there yet.” A lot depends on the type of product you buy and the exact strain of probiotic as well. Certain strains, such as Lactobacillus and Bifidobacterium, have more research behind them than others, and some fare better in food and beverage processing. “To be effective, probiotics must be either heat- and shelf-stable or refrigerated and maintained during processing and transport,” Burkhart explains. If they’re not, a good portion — if not all — of the probiotics in the product will be dead by the time you buy it.
Look for products containing BC30
There is one particular probiotic that’s been well studied, is heat-stable, and is popping up often in new products — a Bacillus coagulans strain called Ganeden BC30. Ingest a food or drink containing BC30, and chances are the probiotic will be alive and intact. However, many other probiotic strains being added to products do not demonstrate this stability, says Jeremy Burton, deputy director of the Canadian Centre for Human Microbiome and Probiotics.
Our pick: Best BC30 Probiotic for men
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Contain the BC30 Probiotic, which is good because it is a Probiotic that stays alive and intact like other Probiotics. Which means it’ll do much better work at clearing your system out and strengthening your immune system
This is an incredibly popular choice for a reason, and that reason is that it works
Take it once a day to lessen abdominal discomfort, such as bloating and diarheah. It survives longer in stomach acid, so you know it’ll last and work. And you’re immune system will be as fresh as ever.
On top of that, Burton says, you also have to consider whether a probiotic-boosted food or drink is actually nutritious to begin with. “Will adding a small amount of probiotics to a snack bar or chocolate bar do much for you? I’m not so sure. If the food itself is inherently unhealthy, it’s counterproductive to health.”
All of this begs the question of whether we need probiotics in the first place. Yes, they do help repopulate good gut bacteria. We’ve seen it happen in studies on people with digestive disorders or are taking gut-ravaging antibiotics. And nutrition experts now suspect that most of us have a less-than-healthy microbiome thanks to poor diets, so probiotics could certainly have the potential to help just about anyone. That’s what all of these food and beverage companies are hanging their hats on, anyway.
But that is also what’s dividing doctors. Some, like Burkhart, don’t see any real downside to probiotic supplements or foods, except for their high price tag. And since probiotics could aid immunity and digestion, they see no harm in seeking them out. Other doctors aren’t so convinced. “The strength of evidence is not sufficient for healthy individuals without any medical problems or digestive issues to be investing in daily probiotics,” says Dr. KT Park, a gastroenterologist at Stanford University School of Medicine. “I say spend the extra money per month on eating well instead of looking to probiotics for a quick, easy fix.”
Other ways to improve gastrointestinal health
According to Park, the average guy could greatly improve his gastrointestinal health simply by laying off processed foods and eating a wide variety of vegetables, fruits, grains, nuts, and seeds. “Plant fibers serve as fuel for our 100 trillion gut bacteria,” he says. “Strong evidence suggests a plant-based diet can optimize your gut microbiota profile by increasing the diversity and abundance of good bacteria.”
Eating more fermented foods
Along with loading up on plants, you can also support your microbiome with fermented foods, adds Park. That means plant-based items such as sauerkraut and kimchi, as well as animal-based options like yogurt and kefir. Along with acting as probiotics, fermented foods supply prebiotics, which are basically food for existing bacteria to feed on. This combo gives fermented foods real potential to help keep your microbiota healthy — and probably more than some probiotic-laced burrito.
The bottom line is that probiotic-infused foods and drinks that are healthy to begin with probably won’t hurt much more than your wallet — and who knows, they could be giving your microbiome a boost. But if you can get more mileage out of apples, spinach, sprouted grains, and Greek yogurt, why not save your cash, and simply dial in your diet instead.
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There’s no doubt when the weather turns colder as we settle into winter, stouts take center stage. And while we enjoy all its iterations: standard stout, imperial stout, and robust barrel-aged stouts, we think this malty, chocolate-filled beer’s close cousin deserves a little respect as well. Of course, we’re talking about the oft-overlooked porter. And the best porters, oh buddy, they’ll have you rethinking your seasonal bevvie of choice.
For those uninitiated, the porter style had its genesis in England like many other iconic beer styles. It first appeared in the 1700s and is (you guessed it) named after porters—individuals tasked with transporting luggage.
A confusing origin story
“Stout is the direct descendant of porter. In the 1700s, it was common to use the word ‘stout’ to refer to a bolder, higher-alcohol version of any beer style, much in the same way we use the word ‘imperial’ today,” says Zach Fowle, advanced cicerone and head of marketing for Arizona Wilderness Brewing Co. in Phoenix, AZ. “Porter was the most popular beer of the day, and over time, “stout porter” became a popular variant. But by the late 1800s, demand for regular porters evaporated, and stout porter shortened simply to stout.”
But more has changed between the 1800s and today than just our penchant for wearing top hats. “Today, most brewers seem to market beers as either stout or porter based on vibes, rather than on any notable stylistic differences,” he says.
Specifically, porters are known for their dark, almost pitch-black color and rich, sweet flavor profile. If you were to drink a porter and a stout side by side, you might even have difficulty discerning the differences between the two.
Stout versus porter is an enduring topic of discussion in the brewing industry. “While there’s no debating the porter came first—and stout used to be called stout porter, so it was a stronger version of a porter—the lines have become very blurred over the years,” says Rob Lightner, co-founder of East Brother Brewing in Richmond, CA.
“I would venture that even among professionals, a blind taste test would often yield inconclusive results,” says Lightner.
The difference between porters and stouts
Porters tend to be on the milder, more chocolatey end of the spectrum, Lightner says, whereas stouts are typically a little stronger and more roasty. Of course, this isn’t a hard and fast rule
Fowle agrees, “Porters tend to be fruitier, sweeter, and less bitter than stouts, with cocoa and caramel flavors in balance with dark malt bitterness. And stouts are usually hoppier, drier, maltier, and more coffee-forward—and may even have a touch of acidity.”
Whether or not they fit neatly into boxes, one thing’s for sure: both make for incredible cold-weather brews.
“As the nights grow longer, drinking a light, summery beer just doesn’t seem right,” says Fowle. “Porter is the perfect style for the transition to winter: warming and toasty yet not too heavy, with flavors of coffee, chocolate, and pie crust that correspond with autumn weather and holidays.”
It’s the perfect time to broaden your repretoire. Sweet, robust, warming, and well-suited to the season, here are the best porters to drink now.
Courtesy image
1. Deschutes Black Butte Porter
There are few porters more well-respected than Deschutes’ iconic Black Butte Porter. It’s brewed with Cascade and Tettnang hops as well as 2-row, Chocolate, Crystal, and Carapils malts as well as wheat. This 5.5% ABV year-round offering is great for cold-weather drinking because of its mix of roasted malts, coffee, and chocolate. It’s a robust, subtly sweet beer perfect for imbibing on a crisp fall night.
The key to 360-degree muscle: 90-degree eccentric isometrics. It might seem like we’re throwing a lot of geometry at you, but the concept behind time under tension (TUT) is simple, says Joel Seedman, PhD, owner of Advanced Human Performance: “Perform the lowering phase of a movement in a slow, controlled fashion, usually 3 to 5 seconds; pause in the stretched position, typically around 90 degrees; then perform the lifting phase in a powerful yet controlled fashion.” Believe us, a time-under-tension workout can humble even seasoned lifters…Eccentric isometrics are like the pressure cooker of training.
“Rather than mindlessly performing slow-tempo reps, you’re using the increased time under tension as a means to fine-tune your body mechanics and alignment, which requires more mental engagement and focus,” Seedman adds.
If you want to forge functional muscle mass and strength while simultaneously bulletproofing the joints and connective tissue, give this 10-move, full-body eccentric isometrics workout a go.
Directions
Perform the following moves as 90-degree eccentric isometrics following the above protocol. Use heavy weight, but not at the detriment of proper form. Rest 60 to 90 seconds between sets and 2 minutes between circuits. Perform once every 2 to 4 days for optimal results.
Best Time-Under-Tension Workout for Total-Body Strength
Circuit 1
Marius Bugge
A. Barbell Back Squat
Set a squat rack up with heavy weight, then grasp bar and step under it. Squeeze shoulder blades together, then stand to unrack bar and step back with feet shoulder-width apart. Inhale, hinge at hips and slowly bend knees to 90 degrees. Pause, keeping natural arch in low back, then extend through hips to powerfully stand. 3 x 4-6 reps
Marius Bugge
B. Renegade Row
Start in the top position of a pushup with hands shoulder-width apart on moderate-to-heavy dumbbells (shown). Explosively drive right elbow back to row dumbbell toward ribs while balancing on opposite hand and feet. Pause, then slowly lower weight, stopping a few inches above floor. Switch sides after all reps are done. 3 x 5 reps each side
Circuit 2
Marius Bugge
A. Dumbbell Bentover Row
Stand with feet hip-width apart, holding two moderate-to-heavy dumbbells in front of thighs, palms facing you. Push hips back and hinge torso forward so it’s nearly parallel to floor, soft bend in knees. Dumbbells should be near shins. Drive elbows back to row weights toward ribs. Pause, then slowly lower down for 3 to 5 seconds. 3 x 4-5 reps
Marius Bugge
B. Incline Dumbbell Chest Press with Legs Raised
Set an adjustable bench to a 30- to 45-degree angle and lie back with dumbbells in either hand. Engage core and lift legs off floor, flexing feet. Press weights overhead, palms in. Slowly lower to 90 degrees, staying tight and compact. Pause, then drive weights up directly over chest. 3 x 4-5 reps
Circuit 3
Marius Bugge
A. Dumbbell Bulgarian Squat
Stand lunge-length in front of a flat bench, holding heavy dumbbells in each hand by your sides, palms facing in. Rest the ball on top (shoe’s laces) of your right foot behind you on the bench. Slowly lower your body until your front thigh is parallel to the floor. Pause, then drive through your heel to stand. Switch sides after all reps are complete. 2 x 3-4 reps each side
Marius Bugge
B. Single-leg Romanian Deadlift
Stand with feet hip-width apart holding dumbbells or kettlebells. Drive right leg up, foot flexed, knee aligned with hip, making a 90-degree angle. Hinge at hips as you slowly lever your torso toward floor, lowering weights and driving right leg back for counterbalance. Hold, then squeeze glutes to reverse. 2 x 3-4 reps each side
Circuit 4
Marius Bugge
A. Pullup
Hang from a pullup bar using an overhand grip with legs extended and feet flexed. Engage lats and draw shoulders down your back, then pull yourself up until chin is higher than hands. Pause at the top, then slowly lower. Pause at bottom, then reset before your next rep. 2-3 x 4-5 reps
Marius Bugge
B. Kneeling Overhead Barbell Press
Hold a bar with moderate-to-heavy load at shoulder level with forearms perpendicular to floor. Kneel at end of bench with feet flexed to grip edge for support. Inhale, engage your core and glutes, then press the bar overhead, pushing your head forward so it passes your face, exhaling at the top. Slowly lower until elbows are at 90 degrees, then hold to maintain tension. Begin your next rep from here. 2-3 x 4-5 reps
Circuit 5
A. Dumbbell Pushup
Place hands on dumbbells (this provides greater range of motion) at shoulder width and feet wider than shoulder width with just toes touching the ground. Keep head neutral and hips high to increase tension on core, chest and tris and reduce stress on spine. Slowly lower to the floor. Stop once elbows hit 90 degrees, pause, then push up to start. 1-2 x 6-8 reps
B. Biceps Curl
Stand with feet hip-width apart with moderate-to-heavy dumbbells in each hand hanging by sides. Engage biceps to curl the weights up, keeping upper arms still. Pause at the top, then lower slowly. Don’t let arms drop all the way down to keep greater time under tension on biceps. 1-2 x 6-8 reps
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If you haven’t picked up a jump rope since elementary school, you’re missing out on a fantastic cardio workout. Not only will you burn a ton of calories in a short amount of time—200 to 300 calories in 15 minutes—but jump ropes can also improve your coordination and agility. Better yet, jumping rope doesn’t require much space, so it’s easy to do at home, and it’s often more mentally stimulating than jogging or swimming.
Choosing a Jump Rope
When deciding which jump rope is best for you, it’s important to determine what your goals are. While lightweight speed ropes are popular for cardio-focused training, weighted or drag ropes will be best for those focused on strength training.
No matter what your training goals are, we’ve got you covered with this roundup of 10 jump ropes from top brands including Crossrope, TRX, Rogue, and more.
The Best Jump Ropes of 2022
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