As 2019 draws to a close, its time for me to take a retrospective look back at whats changed my riding world this year.

2019 has been a rather busy one for me, with plenty of bike and kit testing for BikeRadar and MBUK. As usual, mountain bikes have featured very heavily, but my focus towards the end of the year shifted from mostly trail and enduro riding to the more Lycra-clad world of XC and marathon all I can say is that its good to mix things up from time to time.

Alongside all the testing and reviewing, Ive also been working on the BikeRadar podcast, so I might as well plug it here too! Theres plenty of MTB and road content, as well as interviews and tech features to get stuck into as you wait for the Christmas turkey (or nut roast) to cook.

Now the cheeky plug is over, check out my favourites from the past year of riding.

Crankbrothers new Synthesis wheels are individually tuned for front and rear. Alex Evans

While weve posted our review yet, I rode the Synthesis wheels for the first half of the year on my MBUK long-term Specialized Stumpjumper EVO.

The wheels are built with a stiffer rear wheel for snappy handling and responsiveness, and a softer front wheel for grip and comfort. While differences in wheels can be fairly subtle, I do think theres something in the approach.

I fitted the wheels shortly before racing an EWS qualifier. I suffer frequently from arm pump, so anything I can do to quell pumped-up forearms the better. While they werent the only changes I made to the bike over three days of racing, I had no issues.

The wheels come with fairly fancy hubs and a nice, wide rim to support the latest generation of 2.5in tyres, further enhancing their on-trail performance. While, in general, Im fairly pro-alloy when it comes to wheels, these are a set of carbon hoops Id happily live with going forward.

100%s Brisker glove is the perfect winter glove. Immediate Media

Im sure the Brisker has featured in many a gift-guide or Gear of the Year article over the years, but time and time again they impress to the extent that I feel it needs mentioning again. Simply put, in all but the coldest of weather, the 100% Brisker is the ultimate winter mountain bike glove.

The back has a softshell-like material that offers decent insulation, keeps the wind and spray off effectively and remains fairly warm when damp too. The palm is just a single uninterrupted, but well-formed piece of Clarino synthetic leather, so no annoying seams anywhere. The cuff has a small Velcro tab and is elasticated to keep chill out. My only criticism is that the cuff could be a touch longer.

So why is it so good? Well, it performs well in inclement weather, but also offers superb feel through the bars, so it doesnt feel like a big, bulky winter glove, even if it performs as such most of the time. Oh, and its stonking good value for money too.

In my position as a technical editor its rare that Ill go out and spend my own money on kit because I am lucky to test a wide range of apparel, but Ive bought sets of Briskers at retail, without a second thought and Im not the only person in the office to have done so either.

I wore the Flexair Pant on the recent, rather chilly Mondraker Crafty Carbon launch. Mondraker

When its really bogging outside waterproof trousers make a lot of sense, but it was only this year that I really appreciated the non-waterproof trouser (or, for our US audience, pant).

The Flexair from Fox has been my leg-coverage of choice through autumn and winter so far, and in pretty much every type of condition.

The material is light and stretchy, theres enough room for skinny knee pads underneath, a ratchet-like fastener around the waist and a tight-ish hem at the ankle. This means they dont hold you back on the trail, but offer that little extra splash- and wind-protection that shorts dont, while still being breathable and non-sweaty unlike waterproofs.

In the wettest conditions, I still go for something more weatherproof, but if its just a chilly, damp day the Flexairs have me covered literally.

The Shorty is one of the best winter tyres around. Dave Caudrey/Immediate Media

First and foremost, in winter, Im looking for grip, especially from my front wheel, and as luck would have it, the Shorty offers that in spades.

Its a fairly traditional mud-spike, in many regards, with tall square blocks widely spaced to dig through the mud and eke as much grip out of the ground as possible. On hardpack its not the best (Id argue that in some ways the Schwalbe Magic Mary with an Addix Soft compound build is a better all-rounder), but in the slop theres nothing better.

Handily, I love riding slop, and I seem to ride slop a lot, so the Shorty is attached to the front of my bikes for a good proportion of the year.

There are a number of different options, but Id usually choose the 2.5in wide Trail version with an EXO sidewall on my 29er.

The Vivoactive 4 has been firmly strapped around my wrist in recent months. Simon Bromley / Immediate Media

Im a bit of a technophobe; Ive had the same phone for years, dont understand my fancy TV and have never spent much time with complex GPSs or sports watches. So, Ive surprised myself this year by getting on very well with the new Vivoactive 4 from Garmin.

My aforementioned new-found love for XC, and a concerted effort to lose a bit of weight, promoted me to find a more accurate way of measuring my rides, and with a simple two-click process, the Vivoactive does just that.

With a bit of help, Ive managed to get it to tie in with Strava and Garmin Connect too. I didnt find the optical heart Rate sensor the most accurate, so Ive got hold of an HR strap from a colleagues recent GPS test to sync with it.

Perhaps the main reason Ive become attached to it is that, with the HR strap connected, it gives a fairly (though of course not entirely) accurate calorie-count for my exercise, meaning post-ride Ive had numerous glutenous feasts without a hint of guilt.

And, as anyone whos tried to lose weight via calorie control will know, feasting without guilt is better than Christmas and birthdays rolled into one.

I wasnt unfit, or particularly fat, before I used the Vivoactive, but I can safely say its played an integral role in my diminishing waist size and increased lung capacity.

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Tom Marvins's 2019 gear of the year | Top 5 mountain bike products of the year - BikeRadar.com

A wife who "nagged" her husband to go to the doctor's about his sore knee said he probably wouldn't have seen Christmas without their GP's quick-thinking.

Fit and active 81-year-old Ken Layhe had been struggling with his knee for a while when walking and only visited Bodowen surgery in Holywell because wife Irene forced him to get it looked at.

What happened next left Mrs Layhe fearing her husband wouldn't see this Christmas Day.

Dr Rolf Major examined Mr Layhe in October and while checking his abdomen noticed swelling and ordered him to go for a CT scan as soon as possible. He had the scan three days later on October 26.

Within two days he was summoned to hospital after doctors discovered a potentially fatal aortic aneurysm - called a "triple A" (abdominal aortic aneurysm) - measuring between 9-10cm.

Lifesaving surgery, to put a stent in the aneurysm and one in each of the femoral arteries in each thigh, was carried out in early November.

Mr Layhe is now convalescing at his Brynford home with his wife.

Mrs Layhe, 76, said: "It was frightening and I couldn't show it because Ken's a worrier. I thought 'this is serious'. I nagged Ken to go to the doctor's with his knee.

"If Dr Major had not spotted it and those wonderful staff at Ysbyty Glan Clwyd hadn't done such a thorough job I don't think Ken would have been here for Christmas.

"We were just amazed at how kind they were. No matter which ward he went to they were so charming and upbeat. They even came to check on him in the high dependency unit. The care was just amazing."

An AAA can form if the sides of theaorta weaken and balloon outwards. It's not always clear why this happens, but there are things that increase the risk.

Speak to your GP if you're worried you may be at risk of an AAA. They may suggest having a scan to check if you have one and making healthy lifestyle changesto reduce your risk of an AAA.

The recommended treatment for an AAA depends on how big it is.

Treatment is not always needed straight away if the risk of an AAA bursting is low.

Ask your doctor if you're not sure what size your AAA is.

There are several things you can do to reduce your chances of getting an AAA or help stop one getting bigger.

An aortic aneurysm is a bulge in the main aorta carrying blood from your heart to the rest of your body. If it ruptures it can cause death within seven minutes and eight out of 10 people die before reaching hospital.

The aorta normally measures 2cm in diameter and become an aneurysm at around 3cm. Mr Layhe's was three times that size.

Mr Layhe, who also underwent a quadruple bypass 14 years ago, said: "The doctor insisted I had the CT scan as quickly as possible. An aneurysm between 4-5cm is considered fairly large and would need attention.

"Everyone over 65 is entitled and should go for an aneurysm check. It's age-related in some respects."

The free GP check is available for men in their 65th year as the risks of developing a "triple A" increase with age, whether you have smoked and whether you have high blood pressure - among other factors.

Reflecting on his close call Mr Layhe was full of admiration for his wife of 45 years. He said: "It makes you think and you start to worry and prepare things - it isn't easy. But Irene's a very positive person and she nagged me to get it seen to."

Joanne Garzoni, Vascular Network Manager, said: "Were really pleased to hear Mr Layhes comments about his care. It shows a great example of teamwork between our vascular and cardiac physiology colleagues at Glan Clwyd Hospital.

"The Health Board and Public Health Wales work together to provide aortic aneurysm screening and treatment for men aged 65 and over.

"Its really important that men who are invited for a routine scan take advantage of the screening programme to pick up what is a potentially deadly condition."

For information on the Wales AAA screening programme, follow this link

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The husband who wouldn't have seen Christmas if it wasn't for quick-thinking GP - Daily Post

KEY POINTS

Are you one of those individuals who cannot make it through the day without more than a couple of coffee? A new study suggests that extra caffeine intake could aid weight loss.

Researchers from the University of Illinois who sought to analyze the impact of caffeine on rat models have found that consuming around four cups of coffee per day can result in weight reduction.

The study was conducted on rat models for a period of four weeks where they were given caffeine extracted from mate tea. The rats were made to follow a diet containing 40% fat, 45% carbohydrates and 15% protein and were also given caffeine equivalents to four cups of coffee.

Mate tea is a herbal beverage enriched with phytochemicals, flavonoids, and amino acids. The beverage is widely consumed as stimulants among people in the Latin American countries. One serving of mate tea contains about 65-130 mg compared to 30-300 mg of caffeine contained in a cup of brewed coffee.

The findings reported that caffeine might also delay certain negative effects of an obesity-causing diet by reducing lipid storage in fat cells and limiting weight gain alongside triglyceride production.

Also, the lean body mass percentage in the various groups of rats was found to be differing significantly. Those ingested with caffeine from mate tea or synthetic sources of caffeine were found to have accumulated lesser body fat compared to rats in the other groups.

The findings add to the growing body of evidence that mate tea might help combat obesity alongside providing several other health benefits.

Considering the findings, mate tea and caffeine can be considered anti-obesity agents, Masslive quoted the studys authorElvira Gonzalez de Mejia, director of thedivision of nutritional sciencesat the University of Illinois.The results of this research could be scaled to humans to understand the roles of mate tea and caffeine as potential strategies to prevent overweight and obesity, as well as the subsequent metabolic disorders associated with these conditions.

The researchers also tracked the expression of several genes associated with lipid metabolism and obesity which included the fatty acid synthase gene and lipoprotein gene.

Coffee trade prices account for only 10 percent of the price for a brew in the coffee shop Photo: AFP / CHAIDEER MAHYUDDIN

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Weight Loss: Four Cups of This Beverage Can Help You Reduce Fat Quickly - International Business Times

Losing weight and keeping it off is a lot easier when you have expert guidance from the leader in weight loss and its supportive community. WW (formerly known as Weight Watchers) just rolled out its most customized program ever, and it's poised to continue to help millions of members around the world accomplish their weight-loss and wellness goals in 2020. With myWW, each new member takes a personal assessment which matches them with a customized program that can make losing weight easier.

While many members follow and succeed on the WW program using the WW app, those who would like a little extra expert guidance and consistent support swear by the weekly WW Workshops to keep them accountable and help them stay on track. WW Coaches host weekly 30-minute Workshops at over 800 studios nationwide.

Andrea Sias is a WW member at the WW Studio Springfield. Learn more about her weight-loss journey and get inspired!

Answers have been edited for clarity and length.

Andrea: I joined WW in January of 2019, 11 months after giving birth to my son. While I was pregnant, I gained over 50 pounds. Then I was juggling being a new parent, breastfeeding and going back to work, and I put myself on the back burner. I decided I needed to lose weight to get healthier and to set a positive example for my son. I needed to regain ownership of my body because I was feeling like it wasn't my own anymore. Since joining WW, I've lost 88 pounds and gained a newfound sense of confidence!

Andrea: I love the freedom and flexibility of the program! I think the key to weight loss and wellness is commitment. It's too easy to make excuses, so it's important to find a plan that you can actually stick to that fits within your lifestyle. My husband joined WW shortly after me (he's down more than 70 pounds) and he said that, after about a week, he felt better no more heartburn! He said there was no looking back, just based on how he felt. Once you commit and find a plan that works for you, the rewards (WW gives you free swag at milestones throughout your journey) along the way help you stick to it. For me, as I made small changes and saw the weight coming off, it was motivation to keep at it.

Andrea: Supportive, funny, inspirational, kind, creative.

Andrea: Lisa Rogers is so helpful and supportive! She is never judgmental, always encouraging, and makes every member feel welcome and valued.

Andrea: I love seeing other members share their successes and challenges it's great to feel like you are not alone in your journey.

Andrea: Product and recipe recommendations from other members have been so helpful! After our Sunday Workshop, members frequently meet up at the local grocery store and share tips and tricks in the aisles! It's nice to now be able to share some of the things that I have learned with newer members. In terms of fitness, the biggest tip that worked for me is to find something you enjoy, and it won't feel like work.

Andrea: I think there is a misconception that WW is for old ladies. My husband and I go in for meetings and feel like we belong, even though we are not that demographic. Weight loss and wellness is for every age, ethnicity and gender. It's not "easy" for anyone despite what critics might say. It takes commitment, planning and hard work to lose the weight and keep it off.

Andrea: I can't pick one favorite ZeroPoint food, but I love chicken breast, eggs and fruit! (WW's proprietary SmartPoints system simplifies complex nutritional information into a simple number to easily guide your eating decisions to support weight loss. ZeroPoint foods form the foundation of a healthy eating pattern and are foods you don't have to track! Depending on your customized plan, they can include foods like chicken breast, fat-free Greek yogurt, all vegetables and more.)

As far as treats, lately I've been into strawberries and apples in chocolate hummus! YUM! I add in some pretzels to dip if I have the SmartPoints to spare!

Andrea: Center Square Grill in East Longmeadow, Massachusetts, is our favorite date night destination! The 6-ounce filet mignon with mushrooms and garlicky greens is my go-to order, and it never disappoints! And there is always a great wine selection to indulge in!

Andrea: Before WW, I was tired, unhealthy and impulsive (with food decisions). After WW, I'm confident, energized and healthy.

Andrea: I think this is the first New Year's where weight loss wasn't on my mind for a New Year's resolution! My resolution is to maintain my healthy lifestyle and build many beautiful memories with my family!

Andrea: For those considering WW, I say DO IT! The plan is easy to follow, the app is user-friendly and, quite simply, it works. I've never felt deprived or hungry as I have on other diets in the past. Having the support of family and my WW tribe has been invaluable, and know that there is a tribe out there for you, too! Weight loss can be hard and stressful at times, but it's worth it. YOU are worth it!

WW is a weight loss program that takes a people-focused, science-backed approach to promoting weight loss and healthy living. Its new program, myWW, is fully customized to make losing weight easier for you.

When you join myWW, you'll start with a personal assessment that asks a range of questions about your unique food preferences, activity level, lifestyle and approach to weight loss. Based on your responses, WW will scientifically match you with a customized proven weight-loss plan that can make losing weight easier.

Every person in the WW Studio is on your side! The friendly guides and expert Coaches will quickly become your greatest motivators and sources of support to make 2020 the year you reach your weight loss goals!

Workshops held at WW Studio locations cover topics that are relevant to weight loss, health and wellness. You can participate as much or as little as you want. There are WW Workshops during the morning, afternoon and evening, seven days a week. This gives you flexibility to attend the Workshop time/day/location that works for during any particular week and ensure your accountability network is always accessible.

Based on years of research, the WW Workshop curriculum is always evolving to bring the best science-backed techniques to help you lose weight and build healthy habits for life.

[NO RECIRC]

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How WW (Formerly Weight Watchers) Helped This Mom Lose 88 Pounds - Patch.com

TextMarie Southard Ospina

Minutes into the first episode of Shrill, Hulus television adaptation of author Lindy Wests eponymous collection of essays, protagonist Annie notices a flyer on the wall of a cafe. The advert reads Get Toned With Tanya, and below that, burn fat and get the body you deserve. Just as shes finished reading it, she realises the actual Tanya is right behind her.

Within moments of meeting one another, Tanya grabs hold of one of Annies wrists. Wow, she says. You actually have a really small frame. Theres a small person inside of you whos dying to get out. Annie quickly retorts, Wow, well, I hope that small persons okay in there, but Tanya isnt finished. I know it can seem impossible. But you can do this. You werent meant to carry around all this extra weight I know I can help you You could be so pretty.

The scene immediately took me back to the Jazzercise class I enrolled in when I was in eating disorder recovery aged 16. I had gained back all of the weight I lost after several years of near-starvation and compulsive working-out, plus a bit more. I wasnt happy about it, but I was feeling ready to find a fitness routine that seemed safe and controlled. After all, I could only attend a couple of classes per week because of school, hopefully meaning thered be no way to get too obsessive about it.

After my first class, the instructor wanted to chat. She asked if I had fun. I said yes. Then she asked me what my weight loss goals were. Youre big for someone your age, she mused. Im sure we can get you to your goal by summer vacation. Bikini season, right?! Nevermind that she said this to a 16-year-old, but she said it to a fat 16-year-old in recovery from a restrictive eating disorder who was finally feeling comfortable with the idea of working out not to lose weight, but to feel, I dont know, happy and energised. Folks rarely imagine that a fat person might want to work out for any reason apart from weight loss, though.

In the last two years, we have arguably seen an increase in plus-size female characters on-screen, like Kate Pearson in This Is Us, Willowdean Dixon in Dumplin, Becky in Empire, Plum Kettle in Dietland, and Sierra Burgess in Sierra Burgess Is A Loser. Each story undoubtedly aids the fat-acceptance conversation in some way. Willowdean and Sierra, for instance, show us what its like to be fat during adolescence (the dating woes, the mean girls, and sometimes the mean moms). Kates story often focuses on her desire to lose weight, with flashbacks that uncover the intersection of weight and trauma. Plum starts from a place of internalised body-shaming until she discovers an underground world of vigilante feminism. Beckys narrative doesnt ever really focus on her weight, which in and of itself makes a point about just how rare it is to see a plus-size character whose storyline has nothing to do with self-loathing.

Throughout its entire first series, which is now available as a boxset on BBC iPlayer, Shrill further brings the varied nuances of fatness to the screen, many of which are typically quite invisible to those who arent, and have never been, fat themselves.

Like, when we see Annies sort-of-boyfriend ask her to leave out the back door of his house every time they shag, many of us IRL fats will undoubtedly remember partners whove been embarrassed by us, too. I instantly thought of Alexander, a boy I hooked up with briefly and secretly in school. He said it would be more sexy if we didnt tell anybody, and 15-year-old-me didnt realise this was code for I just dont want my bros to see Im into someone like you.

When Annie gets pregnant because her pharmacist has never told her that the morning-after-pill might not work on women over 175 pounds, I felt a sharp pang in my large guts. Fatphobia in the medical world creates so many problems: like misdiagnosing (whereby life-threatening illnesses are missed because practitioners are so fixated on a patients weight) or being diagnosed disordered eating behaviours as a weight-loss tool (like when my doctor told me, at the height of my eating disorder, to keep restricting calories because what I was doing was so obviously working).

In the last two years, we have arguably seen an increase in plus-size female characters on-screen, like Kate Pearson in This Is Us, Willowdean Dixon in Dumplin, Becky in Empire, Plum Kettle in Dietland, and Sierra Burgess in Sierra Burgess Is A Loser. Each story undoubtedly aids the fat-acceptance conversation in some way

When Annie has to listen to her colleagues talk about the obesity epidemic and peoples cheese thighs, I intrinsically knew how dehumanising it must have been for her. How many times have my thin colleagues, or thin friends, or thin relatives discussed their excess fat in disdain in front of me, before musing on their latest diet or weight loss goal? Then theres Annies mum, who buys her low-cal meal plans and acts totally shocked when Annie admits that she is dating someone (assuming any crush her daughter has must be unrequited). In these moments, I thought back to the packed lunches myself and my one other fat friend in school would bring in. There was always a Special K bar. So many Special K bars, and always packed by our parents.

Annies also sick of online trolls who come after her for being a fat woman daring to write on a public platform. Some call her a little piggy slut, some claim her parents must be ashamed of her, some say she uses a corndog as a dildo, some threaten to kill her. I was doxed in 2016. My email addresses, cellphone, social media pages, and bank accounts were hacked. Every home address Id ever lived in was shared online, along with my mothers current address and my partners. Death and rape threats hit my inboxes. When my now-husband finally found the source of the information (on a website dedicated to posting peoples private info for the purpose of harassment), we found the reason listed beside my profile. FAT.

Things arent always all doom and gloom, though, and Shrill knows this. When Annie attends a fat babe pool party, we see one of the most beautiful depictions of fat community ever portrayed on-screen. Its a scene filled with fat babes of all sizes on the fatness spectrum, of all styles, and skin colours, and sexualities, and personalities. It is not unlike the fat-positive pool parties that are starting to crop up IRL in some major cities around the world. They are spaces where fat people can laugh, and play, and just be. In this episode of Shrill, we see fat bodies moving without fear. We see the headless fatty image turned on its head, with fat bodies being shown not for purposes of mocking but celebrating.

Spoiler alert: series one culminates in Annie, with the help of her tech-savvy colleague Maureen, finding her most violent troll. She goes to his house to confront him (a moment undoubtedly inspired by Lindy West confronting her own mega-troll, who made a Twitter account in which he pretended to be Wests deceased dad).

Do you know how fucking lame it is that you spend so much time trying to hurt a complete stranger? she questions. Im a real fucking person. And Im just trying to go to work and do my job. And youre calling me a pig every day and you threaten to kill me and you talk about my family. And what I dont understand the most is why? Is it because Im not the type of girl you want to fuck? Or maybe, its because I am the type of girl you want to fuck but youre too chickenshit to admit it. Either way, it doesnt fucking matter because fuck you. I fucking hate you.

As it turns out, Annies confident, feminist writings piss the guy off because hes a former fat kid who has a ton of self-hatred. Her happiness angers him, because she hasnt earned the right to it by virtue of remaining fat. As it also turns out, he does want to fuck her, inviting her in for a drink after she accepts his apology.

Here is where Shrill further diverges from a lot of plus-size stories, though. Some narratives might take the opportunity to tell the tale of the reformed troll. Others might turn the whole thing into a twisted little love story (like in Sierra Burgess Is A Loser, wherein the plus-size protagonist feels the only way she will ever find true love is if she cat-fishes her crush, who eventually admits he is glad she pretended to be a beautiful, thin, blonde babe because otherwise, he may never have gotten to know the real Sierra). Shrill doesnt, and in not doing so, it hints at the message Ive long been waiting to see clearly in my media: Fat people deserve better.

Here is where Shrill further diverges from a lot of plus-size stories. Some narratives might take the opportunity to tell the tale of the reformed troll. Others might turn the whole thing into a twisted little love story... it hints at the message Ive long been waiting to see clearly in my media: Fat people deserve better

Oh my god. No. Are you insane? Thats fucking disgusting. Youre sick. Youre fucking more psycho than I thought, Annie disgustedly tells her troll. Of course, he doesnt like that. He screams, Well I probably couldnt find your pussy anyway, you fat cow, and moos at her as she storms away. And then, Annie throws a big-ass stone into his car window before rapidly fleeing the property with a joyous smile on her face.

To be fair, there are some things the show couldve perhaps done better. Like, it wouldve been really interesting (not to mention important) to see the experiences of larger fat people. For example, people being denied healthcare on the basis of BMI alone, or being asked to buy two seats on an aeroplane, or struggling to find clothing (even at dedicated plus-size retailers) in their size, or being ridiculed in public of any kind for taking up too much space. When Kate of This Is Us has to explain to a bunch of thin folks that she cant fit into the booth at a restaurant after they suggest sitting there, for example, we get to see a really clear picture of how so many spaces just arent designed for fat people to exist in comfortably.

Still, the final moment of Shrill signifies something damn special: a fat woman at the ultimate level of fed-up-ness. In my 28 years, this is the first time Ive seen a show so accurately depict my experiences. Not only the day-to-day BS that I and so many fat people go through, but the experience of finding fat community, fat acceptance, and self-worth. It begins to paint an alternative narrative: one in which fat people arent condemned to lifetimes of insecurity, one in which fat folks who appear on telly or in film get to have storylines that have nothing to do with their figures, and one in which (as we saw with Annie) more fat people stop being angry at themselves, and start being angry with everything and everyone thats ever made us feel worthless and small and like things to be used and abused. Like Annie, maybe more people will stop tolerating this too.

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Shrill is the first show to accurately portray fat womens experiences - Dazed

So, you're considering intermittent fasting as your new year, healthier me commitment, but you're wary of how not eating for long periods of time could affect you? First of all, we applaud your commitment to doing the research before diving in.

While eating exclusively during a four-, six-, or eight-hour window every day and abstaining from eating for an extended period for either 16, 18, or 20 hours has been said to help lower the risk of diabetes and other diseases, improve blood sugar levels, extend life spans, and improve memory and weight loss, there is a risk of unfavourable side effects like dehydration, irritability, cravings, low energy, and headaches.

Getting discouraged by low energy definitely doesn't fit our new year, new me vibe. Luckily, our two expert sources have your back. The following preventive measures will help you avoid the negative side effects of intermittent fasting so you can feel your best.

Having a plan in place is the key to intermittent fasting, Luke Corey, a registered dietitian and sports nutritionist with Mayo Clinic Sports Medicine, says. This includes "when your fasting starts, when it ends, and everything you are going to eat during your eating window."

Keeping busy will distract you during sometimes challenging fasting periods. If you are just sitting and thinking about how hungry you are, you'll get irritable and possibly tempted to cheat, Corey says.

Pauline J. Jose, MD, a specialist in family medicine and member of the pH Labs health team, agrees: "It really boils down to using your better judgement and applying a little discipline to your routine."

It's easy to forget to drink water when you're so focussed on fasting. To avoid dehydration, Corey suggests consuming half of your body weight in ounces of water.

"For example, someone who weighs 150 [pounds] would need to drink at least 75 ounces of fluids daily," he confirmed. This amount should be consumed throughout the day fasting periods included.

Another side effect of intermittent fasting is muscle loss, because you're eliminating a whole meal, and in return, protein intake often decreases.

It's important to make a conscious effort to consume more protein than normal during your feeding period whether that be animal-or plant-based.

In need of inspiration? Corey suggests a salad with grilled chicken for lunch, salmon with dinner, and greek yoghurt with your snack.

For those on-the-go days, he suggests packing a protein bar (with low or zero added sugar) or protein supplement that could add that beneficial nutrient quickly and conveniently.

Dr. Jose notes that exercise, which can encourage a positive sleep cycle, will also help you get adjusted to your feeding and fasting schedule.

Corey also stressed the importance of getting active at least three times a week for a minimum of 45 minutes each time, to maintain good health and burn calories he suggests mixing in both cardio and strength training right before you are scheduled to eat.

"The risks of working out early in your fasting period and not eating for a few hours is the breakdown of lean muscle, as well as early-onset hunger that would make waiting to eat rather excruciating," Corey explains.

If you prefer to get active with some food in your system, Corey confirms it's OK to do so in the middle of your feeding period. This way you can snack before you exercise and eat after, too.

Click here for more health and wellness stories, tips, and news.

Image Source: Getty / d3sign

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How to Intermittent Fast Without Feeling Negative Side Effects - POPSUGAR Australia

PHOENIX On Cheez-It Bowl Eve, Anthony Gordon was agreeably facing questions about matters post-Cheez his appearance in the Senior Bowl next month and the NFL draft beyond. One seemed to suggest that Gordon had a decision to make, that there were choices involved.

Washington States senior quarterback clarified the point but hastened to add, I wish I could come back.

Theres probably plenty to read into that.

Maybe its because the Cougars season silhouetted against the programs recent history wasnt all that special, bowl rerun notwithstanding, and he coveted a do-over.

Maybe its that he never got a chance to showcase his considerable skills on the big-time stage until his fifth college year and now it seems done all to quickly.

This morning, maybe its the regret of another defining moment slipping through the Cougars paws in Gordons finale a 31-21 loss to Air Force on Friday night at Chase Field.

Well, actually it was kind of a defining moment, 2019-style.

Little in the way of defensive relief, a potent offense that couldnt bail the defense out against a decent opponent, an untimely midseason injury to Americas most unsung impact player, curious decisions and more fireworks off the field, frankly, than on.

Five bowls in a row? An achievement in itself.

A 6-7 season as the cherry on top? Pretty damned bitter.

Especially since loss No. 7 cant be blamed on the other team getting, you know, better recruits.

Unless the recruiting battle is for future lieutenants and generals.

Its not back-to-the-drawing-board time, by any means, but given what the Cougars have accustomed themselves to, some evaluation and soul-searching surely seem in order.

Maybe its already started.

Youve got to keep pushing the envelope, coach Mike Leach said. I thought we were capable of more and were going to do everything we can do as we approach the offseason.

But in-season this season the Cougars didnt just fail to push the envelope. They regressed, and it was evident in microcosm against the uber-disciplined Falcons.

Given more time to prepare for the Flexbone triple-option than the Falcons week-to-week opponents in the Mountain West Conference, the Cougars still surrendered 371 yards and an average of 5.4 every time the Birdies ran the ball.

Hey, thats 3 fewer yards than what the Cougars averaged when completing a pass but with the Falcons owning the ball for a ridiculous 43 minutes, 24 seconds, there wasnt time for Gordon to complete enough of them.

We let them eat the whole clock up with our inability to stop them, Leach said.

Hmm. This from the guy who wipes his muddy shoes on time-of-possession stats.

Meanwhile, Leachs offense had two killing whiffs fourth downs inside the Falcons 5-yard line in the first and fourth quarters when handoffs went to Max Borghi and the sophomore running back was stopped short.

They were the kind of situations the give-to-Borghi brigade has been begging for all year. Funny how the Falcons seemed so prepared for what was coming.

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For all that, the game likely came down to a spectacular play of inches by the Falcons on a fourth-down of their own Kadin Remsberg going airborne and stretching the ball barely over the goal line as he was met by Cougars safety Tyrese Ross a split-second too late. That the Falcons ate up another 6 minutes of clock in getting there was merely a bonus.

Youve got to put it in thats all that counts, Leach said. Did we score or did we not? Did they score or did they not?

The Cougs did not. Just 34 points in their last two games, in fact. Turns out you can beat Wazzus high-octane O by flooding the intermediate secondary with defenders, or by just keeping it well-rested on the sidelines.

But by this point, no one should have expected much more from the Cougs. Their bowl eligibility was attained against teams that went 22-50 this season, remember. Thats not a postseason resume though its more of an indictment of college football getting drunk on bowl games and the need to fill them than it is on the Cougs, who certainly cant be held responsible for anybody else being lousy.

But its been characteristic of Leach teams both at Wazzu and Texas Tech that a season would produce the odd victory or two over a favored sometimes heavily favored opponent, as well as a pratfall against the overmatched. Only the latter was achieved this time around, with the late swoon against UCLA.

Whatever energy and determination the Cougs summoned after the October loss at Arizona State to resurrect their season enough to play in December, it was mostly fools gold against anyone decent.

Or maybe a snack cracker, crumbling under the weight of someones heel.

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John Blanchette: Sour Cheez-It Bowl epitomized how Washington State regressed this season - The Spokesman-Review