Live Strong & Age Well

Drinking chicory, typically made by roasting and brewing the root of the Cichorium intybus plant, has been a popular coffee alternative for centuries. It offers several unique health benefits, primarily due to its high concentration of inulin , a type of prebiotic fiber. Here are the primary benefits of drinking chicory: 1. Digestive and Gut Health The most significant benefit of chicory root is its high inulin content. Prebiotic Power: Inulin acts as a "food" for beneficial gut bacteria (probiotics), which helps maintain a balanced microbiome. Relieves Constipation: Studies suggest that regular consumption of chicory inulin can increase bowel frequency and soften stool, making it a natural aid for chronic constipation. 2. Blood Sugar Management Chicory may help regulate blood sugar levels, which is particularly beneficial for those with diabetes or insulin resistance. Slows Glucose Absorption: The fiber in chicory slows down the digestion of carbohydrates, preventing sh...

  Urine pH: what it actually tells you Urine pH reflects what your kidneys are excreting , not your body’s overall pH. Normal urine pH typically ranges from 4.5 to 8.0 . It can fluctuate daily and even hour to hour based on food, hydration, exercise, and medications. A more acidic or alkaline urine   does not mean your blood or tissues are acidic or alkaline Your blood pH is tightly regulated and does not change with diet. Typical patterns More acidic urine (lower pH) Higher intake of animal protein, grains, coffee, alcohol, dehydration More alkaline urine (higher pH) Higher intake of fruits, vegetables, legumes, mineral-rich water. How diet affects urine pH Because you eat a largely plant-based, vegetarian diet , your urine will often trend more alkaline , which is expected and generally normal. Foods that tend to raise urine pH (more alkaline urine) Leafy greens, cruciferous vegetables Most fruits (even citrus, once metabolized) Legumes ...

Your Personal Sleep Quality Zones 🟢 GOOD SLEEP (Recovered) Heart rate: ≤ 54 HRV: ≥ 80 Respirations: ≤ 13 Daytime feel: steady energy, normal motivation 👉 Sleep did its job. 🟡 BORDERLINE / “OK BUT NOT IDEAL” Heart rate: 55–58 HRV: 65–79 Respirations: 13–14 Daytime feel: a little flat, slower start, but functional 👉 This is not bad sleep, just less recovery than usual. Light workouts or normal activity are fine. 🔴 POOR SLEEP (Under-recovered) This is when sleep truly didn’t restore you. Any two or more of the following together: Heart rate: ≥ 59 HRV: ≤ 64 Respirations: ≥ 15 Daytime feel: heavy, unmotivated, wired-but-tired, brain fog 👉 This reflects: Elevated sympathetic stress Fragmented or insufficient deep sleep Poor overnight recovery This is when: Hard training feels harder Energy dips persist You benefit from a lighter day Simple rule: Green = recovered. Yellow = proceed normally but don’t push. Red = pull back and support recovery. 🟢 GREEN DAY (2–3 ✔) Sleep was restorative ...