Live Longer, Take The Stairs.

Plus: Recipes to start the weekend off strong!

"Small steps can lead to great journeys."


Monday. Netflix is at it again with their newest documentary, You Are What You Eat. The docuseries focuses on a Standford twin study, following 22 sets of twins over eight weeks to compare the effects of a vegan versus an omnivorous diet. The results? The vegan diet reigned superior. The caveats? Aside from the study being just eight weeks long, there is another interesting fact to consider. If you scroll down to the “Conflict of Interest Disclosures” section of the study (LINKED HERE),  you will find the following:

“Dr. Gardner (the lead researcher) reported receiving funding from Beyond Meat.”

Interesting. Maybe we will break down the docuseries in more detail sometime in the coming weeks, but we will leave it at that for now. Moving on to something less controversial than vegan versus omnivorous diets, taking the stairs is always the best option. Here’s why. Let’s dive in.


The Case For Taking The Stairs

Step up

Heart disease and stroke are major health concerns in the United States, with more than 877,500 Americans dying from cardiovascular diseases each year (READ MORE). That makes heart disease the leading cause in our country. However, a surprisingly simple activity can significantly reduce your risk: skip the elevator and take the stairs.

Walking up stairs is an easy yet powerful way to guard against cardiovascular issues. A comprehensive study involving over 458,000 individuals (READ MORE) observed their health over a span of 12 years. This study revealed a notable link between daily stair walking and a decreased occurrence of heart disease and stroke. 

Interestingly, the amount of stair climbing required to achieve this protective effect is actually relatively modest. Just climbing about five flights of stairs, roughly 50 steps, daily can greatly enhance heart health and diminish the risk of disease.

Five flights of stairs? That’s not so bad. 

This activity is particularly beneficial for those already at a higher risk for cardiovascular issues. While opting for escalators and elevators might seem convenient, making an effort to climb just 50 steps each day can significantly improve your health. 

And if you think about it, the advantages of stair climbing extend beyond cardiovascular health. This simple exercise requires no special equipment and can be incorporated into your daily routine, contributing to the recommended 30 minutes of physical activity each day. In fact, regular stair climbing is more strenuous than other moderate physical activities, burning about 8-11 calories per minute.

Individuals who regularly climb stairs tend to be more fit and have a higher aerobic capacity. Even a minimal routine, such as climbing two flights of stairs daily, can lead to weight loss— approximately 6 pounds over a year if you stay consistent. This exercise has also been associated with increased bone density, especially in post-menopausal women, and can improve the levels of “good cholesterol” in the blood.

For the elderly, stair climbing can enhance leg power, which is crucial for reducing the risk of falls and related injuries. It’s also an effective way to maintain a healthy body weight and promote the health of bones, muscles, and joints.

The key takeaway? Incorporating daily movement to improve your health does not necessarily mean you have to join a gym, have access to specific equipment, or follow some crazy workout program. Simple habits can go a long way when it comes to physical activity, especially as we age.

Incorporating stair climbing into your daily life offers a multitude of health benefits, particularly in reducing the risk of heart disease and stroke. It’s a simple yet impactful way to stay fit, improve cardiovascular health, and enhance overall well-being. Like daily walks, opting for the stairs whenever possible can have a bigger impact than you might think. 


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Tonic Shots

1. One Of My Favorite Salads!

Crunchy pear, gorgonzola cheese, and walnuts? This isn’t some boring salad! This has it all. Enjoy!

2. The “Shots I Am Trying To Have In January

These superfood shots pack a punch. Enjoy!

3. Nachos, But Healthier

These avocado nachos turned into a salad are the perfect way to scratch that nacho itch without going overboard. Add some protein and you are all set. Enjoy!

That’s all for today. Until next time! 🌿


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