Bacteria has long been mislabeled the enemy—villainous invaders that should be avoided at all costs, only to cause you to get sick if encountered. But, as science has evolved, we’ve realized that not all bacteria are bad; some are actually beneficial for you. There are trillions of bacteria living in the human digestive tract. Some modern science claims there are more bacteria in our gut than cells in our entire body. These bacteria help to digest and extract nutrients from everything we consume and can even help to crowd out the harmful bacteria we interact with.
Probiotics
Probiotics are defined as living microorganisms or bacteria that are intended to have positive health benefits when consumed. The most common are bacteria that belong to groups called Lactobacillus and Bifidobacterium. Different types of probiotics may have different effects on the body. For example, if a specific kind of Lactobacillus helps prevent an illness, that doesn’t necessarily mean that another kind of Lactobacillus or any of the Bifidobacterium probiotics would do the same thing.
Every single human has a different, unique gut microbiome (the community of living bacteria in our intestinal tracts). The gut microbiome is constantly changing and evolving based on lifestyle (what we eat and drink), environment, medications like antibiotics, and even how we were born or fed as a baby. It’s important to realize we’re learning more and more about how this community of bacteria can affect our health (in a positive or negative way), immune system, and even our moods. Pretty amazing and fascinating science that’s still evolving as we research and learn more.
How your diet can include probiotics
What we eat and drink can directly affect our gut microbes, particularly foods and supplements that we categorize as probiotics and prebiotics. Probiotic foods are often in the form of fermented products, as well as dietary supplements. Prebiotics are food components that microbes break down and use as energy; they also provide beneficial compounds like short-chain fatty acids for our bodies to use.
When walking down the aisle at your local grocery store or pharmacy, there are tons of options when it comes to a probiotic supplement. However, it’s hard to truly find out what your specific gut needs since all of us have highly individualized, unique gut microbiomes. The best way is to test your own gut microbiome through DNA sequencing. Companies that are leading the way, like Flore by Sun Genomics, now make it easy to test, evaluate, and prescribe precision probiotics that are going to benefit your unique microbiome the best. If you aren’t ready for all of that just yet, there are foods that may have some probiotic benefits. When looking for probiotic foods, try to choose unpasteurized or raw products as the pasteurization will eliminate most of the living beneficial bacteria.
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1. Nancy’s Organic 100% Grass-Fed Yogurt
Probiotic yogurt is associated with a number of health benefits including digestion, constipation, and bloating. Make sure to choose yogurt that has active or live cultures. Nancy’s Organic Grass-Fed yogurt provides over 41 billion live probiotics in every serving. Other good-bacteria-filled options include Greek yogurt and oatmilk with non-dairy probiotic cultures.
Kefir is a fermented milk drink similar to a thin yogurt, making it drinkable. It’s packed with a specific type of symbiotic culture, making it full of live cultures that have probiotic benefits. Kefir Lab takes a biomedical approach. Its probiotic shots contain 52 different probiotic strings. Additionally, its kefir provides 24 different probiotic strains, each providing trillions of live probiotics in every serving.
Sauerkraut is a type of fermented cabbage with some great health benefits. Aside from probiotics, it also contains enzymes that help your body absorb nutrients more easily. Sauerkraut contains more lactobacillus than yogurt, making it a superior source of this probiotic. Wildbrine makes its sauerkraut in a traditional way, fermenting organic green cabbage with salt instead of vinegar to preserve the living probiotics.
Kimchi is a traditional Korean side dish made with salted and fermented vegetables like napa cabbage and Korean radish. Cleveland Kitchen Classic Kimchi is a completely vegan kimchi full of flavor. It’s bold with just a little heat. Made traditionally, this fermented kimchi is also packed with beneficial probiotics, primarily Lactobacillus as well as Leuconostoc.
Kombucha may be the most trendy food on this list. The claims for kombucha are that it may improve digestion, boost the immune system, reduce inflammation, and prevent leaky gut syndrome. Numerous health benefits stem from compounds derived from kombucha’s fermentation process and its tea base, including a couple that factor into gut health such as antimicrobial effects. By all means, look for raw or unpasteurized kombucha for the most probiotic benefits. We like Health-Ade Kombucha; it’s certified organic, raw, non-GMO, vegan, and gluten-free. They have a relatively low-sugar content as well (around 12 g per bottle).
Most people are familiar that pickles are just pickled cucumbers. When buying pickles for their probiotic benefits, pick brands with no vinegar and no added sugar. Pickles made with vinegar appear to have little to no probiotic benefit for your gut. Olive My Pickles are fermented with a saltwater brine, so they contain naturally occurring probiotics. In fact, all of the brand’s pickled products say right on the label, “Lab Verified Probiotic,” as they use an independent lab to test products. It also sells pickle juice or brine by itself. In addition to being loaded with electrolytes, LiveBrine is one of the most concentrated ways of ingesting whole-food, plant-based probiotics. There are more than 14 billion colony-forming units (CFUs) per serving.
The process of fermenting any type of vegetable will result in a variety of beneficial probiotics. The amount and species depends on the vegetable, the fermentation process, as well as the preservation process. Including a variety of fermented foods will help you reap the diverse benefits of probiotics.
Good for you and your gut, Small Town Cultures’ plant-based probiotics are handmade in small batches. They’re chock-full of micronutrients, enzymes, and probiotic fiber. Raw, fermented foods include sliced jalapeños, cardamom beets, turmeric kimchi, spicy radish, Meyer lemon, and more to support your gut microbiome.
Sea Moss has many reported benefits to your health, most notably providing your body with all the essential minerals. Sea Moss also delivers 92 of the body’s 102 essential minerals. This marine superfood surpasses other algae, helping with inflammation, healthy mucus membrane support, and digestive health. Although it doesn’t provide probiotics, sea moss may have prebiotic effects which could play a role in improving the health of the microbiome.
Transformation Factory has a variety of high-quality sea moss gels. You can easily include this prebiotic powerhouse in your daily routine. Mix it in juices, smoothies, sauces, or consume straight from the jar.
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.
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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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