By: Ellen Glickman, Ph.D.

December 1, 2024

It’s that time of year again—the holidays are just around the corner! As we budget for gifts for family friends – we must make sure that we avoid overspending – while showing that we care. It’s a balancing act for sure but let’s talk about balancing a different kind of checkbook: the caloric one.
 
The caloric checkbook is one where spending (calories burned) needs to outpace deposits (calories consumed). The exact opposite of our holiday shopping.
 
As a baby boomer, I remember the days of balancing a checkbook with a pencil—something I’ve happily let the bank handle in recent years! But when it comes to my health, I know it’s up to me to keep things balanced.
 
Here’s the math: I aim to burn about 500 calories through exercise daily. Over a week, that’s 3,500 calories. If I also reduce my calorie intake by 100 calories a day—say, skipping that sugary soda—that adds up to another 700 calories. Together, that’s 4,200 calories in a week, which is more than the 3,500 calories needed to lose one pound of fat.
 
It’s straightforward math, but the impact can be significant. So, why is it so important to exercise and watch what we eat, especially around the holidays?

Why Balancing Your Caloric Checkbook Matters
 

1. Exercise Preserves Muscle Mass
   Muscle is metabolically active, unlike fat, which is inert. Maintaining lean muscle mass is essential as we age, particularly for upper body strength needed for daily activities.

2. Aerobic Exercise Benefits the Entire Body
   Cardio isn’t just for your heart—it boosts every system in your body, enhances brain function through neuroplasticity, and supports circulation.

3. Smaller Plates, Smarter Choices
   During the holidays, I used to give smaller plates to my kids, and it worked wonders. Try it yourself—use smaller plates or share a meal with someone. It’s a fun way to control portions and save money!

4. Energy Balance is Simple Math
   Just like balancing your financial checkbook, managing energy intake and expenditure is all about numbers.

5. Aging Requires Adjustments
   Our metabolic rate declines about 1% per decade—roughly 10% over 10 years. To counteract this, we need to eat less and stay active. Think of it like maintaining your car—regular care keeps it running smoothly.

6. Active Lifestyles Slow Metabolic Decline
   Research shows that active individuals experience only an 8% metabolic decline over a decade, compared to their sedentary peers.

7. Health is the Best Investment
   No one else can do it for you. Eat a little less, move a little more, and make it a daily habit.

By: Ellen Glickman, Ph.D.

November 18, 2024

With Robert F. Kennedy, Jr. likely stepping into the role of Secretary of Health and Human Services, a pivotal question arises: Are we putting too much emphasis on processed foods while neglecting our health?
 
Kennedy brings nearly 30 years of experience in politics and environmental law to this important position. His focus on “Making America Healthy Again” suggests a shift toward prioritizing public health, which is encouraging news for anyone concerned about the nation's wellness landscape.
 
As an exercise physiologist with over 30 years of experience, I’ve seen firsthand the challenges Americans face in maintaining a healthy lifestyle. The Centers for Disease Control and Prevention (CDC) report that 40.3% of the U.S. population is classified as obese—a staggering number with serious implications for individuals and communities.
 
Additionally, the World Health Organization (WHO) estimates that approximately 31% of people in the U.S. don’t meet the minimum standard of 150 minutes of moderate-intensity activity per week. These statistics reflect the toll of an increasingly sedentary and nutrient-poor lifestyle. Acknowledging these challenges is a necessary first “step” in the right direction.
 
Kennedy’s support for research-driven, data-based solutions to tackle our health crisis holds promise. His focus on the impact of processed foods, chemicals, and additives—combined with an emphasis on public health and chronic disease prevention—could catalyze a much-needed transformation in our health outcomes. The idea of “cracking down” on these unhealthy aspects of our food environment aligns with the scientific findings many of us in health science have long supported.
 
Americans deserve access to the “right answers”—not just sound bites or short-term fixes. A holistic approach to health should be grounded in data and in peer-reviewed, credible research. Transformative public health policies can make a difference in our daily lives, especially if they focus on nutrition, movement, and preventative health practices.
 
The prospect of moving toward greater transparency and science-based policies for nutrition and health is exciting. Let’s hope that with the right support, we can steer the nation towards healthier living—both through individual choices and policy changes that promote well-being for all.

By: Ellen Glickman, Ph.D.

November 12, 2024

 
As Thanksgiving approaches, many people look forward to holiday traditions, like the classic "Turkey Trot" run or the bold “Polar Bear” plunge into chilly waters. For some, this cold-water dip is invigorating—but is it beneficial?
 
As an environmental physiologist with more than 34 years of experience studying cold-water immersion, I find this tradition fascinating from physiological, psychological, and metabolic perspectives. However, this is hardly a “one size fits all” activity, and certain individuals, like those with Raynaud's syndrome, sickle cell anemia, or high blood pressure, should check with a medical provider prior to considering these activities.
 
Cold water immersion (CWI) is a hot topic (pun intended), particularly in sports science. Emerging research suggests it can aid muscle recovery after intense exercise, potentially clearing markers of muscle damage, like creatine kinase, and helping athletes feel recovered more quickly. Studies are showing CWI is effective for high-intensity exercise recovery, which is why we see professional athletes and college teams using cryotherapy and ice baths.
 
So, why not jump in?
 
Some evidence suggests that cold water immersion may also boost mood and contribute to healthy aging. By promoting endorphin release and increasing energy expenditure (through shivering thermogenesis), CWI might offer mental and physical benefits that go beyond the immediate chill.
 
Even on a daily level, a cold shower can have measurable effects. In certain cases, cold exposure activates receptors in the skin that send electrical impulses to the brain, possibly resulting in an anti-depressive effect (Shevchuk, Med Hypotheses, 2008). Though more research is needed, it’s intriguing to consider how cold therapy could support mental well-being.
 
My lab investigated this question back in 1991, studying how individuals with low (8-12%) versus high (18-22%) body fat sustained cold-water immersion for 90 minutes at varying temperatures. Interestingly, those with lower body fat shivered more to maintain their core temperature and felt the cold more intensely. However, both groups showed elevated mood and beta-endorphin levels, suggesting that CWI can offer a similar "high" across the board (Glickman-Weiss et al., Aviation, Space, and Environmental Medicine, 1991).
 
Cold water immersion and cryotherapy can be accessible, simple recovery methods that may improve muscle recovery and reduce soreness. Whether it’s an ice bath after a run or a quick dip in a chilly lake, many of us can explore CWI’s potential benefits with minimal equipment. As a bonus, the invigorating sensation could boost your energy and elevate your mood—a refreshing change from the ordinary!
 
So, as you consider your post “Turkey Trot” recovery, cooling off after an intense conversation with the in-laws, or even taking on a charity polar plunge, remember there is science behind that surge of exhilaration.
 
Check with your doctor and see about embracing the "GOOD COLD DAYS" and see if a little icy immersion could add a fresh twist to your holiday traditions.

By: Ellen Glickman, Ph.D.

October 29, 2024

Halloween brings a seemingly irresistible spread of treats, and it's easy to indulge, especially as we dip into that bowl of candy or “check” the kids trick or treating haul. But keeping our bodies healthy means finding a balance between enjoying seasonal treats and maintaining good habits for our well-being.
 
As we age, our metabolic rate and body systems decline gradually — about 1% per year, or roughly 10% per decade. For those of us who exercise consistently, there’s good news: we may slow that decline to only 8% per decade! Balancing candy with a healthy lifestyle doesn’t mean cutting out the fun. It means making mindful choices to keep our health on track while savoring the season.
 
Tips for Halloween (and Beyond): Candy in Moderation
 
Maintaining a healthy body weight is all about energy balance. To stay on track, think about balancing the calories from treats with regular physical activity. Here are a few simple, manageable ways to do that as the holiday season unfolds:
 

1. Plan Your Treats: Enjoy your favorite candies, but try setting aside a few pieces rather than indulging in everything at once. A little planning can make a big difference.

2. Balance Calories with Activity: If you’re treating yourself to extra sweets, balance it with a bit of extra exercise. Whether it’s a brisk walk, a quick workout, or dancing to your favorite playlist, burning those extra calories keeps things in balance.

3. Keep to a Routine: Regular meals, hydration, and plenty of sleep help control cravings and provide the energy to stay active and feel good.

4. Move with Friends and Family: If exercising sounds like a chore, grab a friend for a walk, listen to a podcast, or play an audiobook. Making activity enjoyable is key to staying consistent. Walk, jog, play pickleball, or hike — just choose something that keeps you moving and smiling!

 
By: Ellen Glickman, Ph.D.

I started jogging and realizing the importance of exercising sometime around my senior year of high school, when my best friend pushed me to “jog around our junior high school track”.  From that point on I was “hooked”, and I have not stopped “moving”.   Exercise and walking jogging, and running became a part of my sanity, listening to music is my way of relaxing.  I soon discovered that I could think better.

Very coincidentally today we know that regular walking, and exercise increases blood flow to the brain, leading to the release of hormones that promote the growth of neurons, and that may then improve overall brain function and memory.  Some may find the value in walking and thinking, and others may not.

The value of moving (energy expenditure), physical activity, exercise and eating a balanced diet (which is very important) became increasingly more important as life evolved as I decided to pursue more education in the area and not only “listen to my body” but seek a degree to learn more.  Getting a degree in this field of exercise and figuring out how it affected my body became a motivation.  As a baby boomer, I am realizing the value that maybe the years of exercise has had and can reflect that having grown up with Jack LaLanne and Jane Fonda as role models, I believe that for the apparently healthy individual to make a habit out of eating less and doing more sounds so simple and is really the answer. That is why we all need to keep moving and not stop but listen to our body.

See you on the road!