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4 Minutes Read

One-Month Bodyweight Exercise Challenge: Week 2

Day 8: Plank

Targets: All core muscles, hips, back, shoulders

Get Started: Begin in a tabletop position on a mat. Keeping the upper body still, extend the left leg and then the right leg behind your body so that you are now balanced on your toes and your hands. Your elbows are directly under your shoulders and your forearms are facing forward. Everything from the crown of the head to the heels should be extended in one long, strong line. Keep the abdominals engaged and make sure the shoulders don't creep up towards your ears. Hold this position for 15 seconds initially, and gradually work up to 30, 45, or 60 seconds.

Modification: You can also do a forearm plank which is slightly easier than a regular plank. Start on hands and knees on an exercise mat. Lower your forearms to the floor, hands shoulder-width apart with palms down and elbows positioned under your shoulders. Your arms should be at a 90-degree angle. Step feet back one at a time, balancing on the balls of your feet and your toes. Keep your core tight and body straight from head to toes.

If the forearm plank is too challenging, perform the plank from your knees instead of toes. Hold the exercise for a shorter period of time.

Day 9: Side Plank

Targets: Core, obliques (side abs), abductors (outer thigh/glutes), adductors (inner thigh)

Get Started: Lie on your right side on an exercise mat with legs extended (right leg will be placed directly on left leg, feet stacked). Place right elbow directly under shoulder and keep your head and spine neutral. Your right hip and knee should remain in contact with the floor. Engage core and lift your hips and knees off the floor, straightening your arm. Hold this position for a determined amount of time. Repeat on the other side. You can also access this pose through plank position (see Day ?.

Modification: Perform exercise with slightly bent legs and not allowing knees to lift from the floor.

Day 10: Push-Up to Side Plank

Targets: Chest, back, arms, core

Get Started: Start in push-up position with your arms shoulder-width apart from the toes. Perform a push-up (see Day 3) keeping your body straight. As you push up, shift your weight to the left side of the body, keeping the core tight and reaching with the right hand toward the ceiling and briefly holding a side plank position. Lower the right arm back to start position and repeat the exercise alternating to the other side.

Modification: Perform exercises individually from knees using an exercise mat.

Day 11: Side Plank With Leg Lift

Targets: Core, obliques, shoulders, back, hip abductors (outer thighs/glutes)

Get Started: For this full body toning move, start on your right side (use an exercise mat) and support the upper body on the forearm. Your elbow should be bent and positioned directly under the shoulder. Legs are extended straight with feet stacked. Keeping your body straight and core tight, lift your body off the floor, resting the left hand on hip or extended to the ceiling. Lift your left leg just above the hip keeping foot flexed. Slowly lower to the right leg. Perform exercise for a determined amount of reps. Repeat on the other side.

Modification: Perform exercise with bottom leg bent and knee remains on the floor (as pictured). Maintain hand on your hip.

Day 12: Squat Kick

Targets: Glutes, hips, quads, hamstrings

Get Started: Stand with your feet shoulder-width apart. Hold your hands in a fist (boxing position to protect your face). Squat back with your weight resting on heels, lift your right knee and kick forward driving through the heel. Return to the starting position and repeat on the other side. This exercise can be maintained on one side for a determined amount before switching to the other side.

Modification: Perform front kicks without a squat.

Day 13: Plyo Jack

(if female over 50, I recommend not jumping. So tap out your feet and tap back in quickly)

Targets: Hip abductors (outer thigh), hip adductors (inner thigh), glutes, shoulders, core, calves

Get Started: Stand with feet hip-distance apart and push butt back slightly. Bend at knees, preparing your body to explode off the ground extending legs to the sides with arms up overhead and returning to start position in one motion.

Modification: Perform without extending arms overhead.

Day 14: Bent Over Leg Lift

Targets: Glutes, hips, thighs, core

Get Started: Stand with legs shoulder-width apart, bend over slightly, keep core tight and back straight, place hands behind your back, bear your weight on the right leg, and extend left leg to the side resting on the toe. Sit back in a slight squat, lifting left leg to the side with a flexed foot in one motion. Lower left leg back to resting position. Perform the exercise for a determined amount of reps. Repeat on the other side.

Modification: Perform exercise using a chair or counter for an assisted spot.

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09.18.2025

  Plastic-Free Swaps: A Guide to Sustainable Living

The journey to a plastic-free lifestyle can seem daunting, but it's often about making small, mindful changes over time. Every swap, no matter how minor, contributes to a healthier planet. This guide offers practical and accessible alternatives to common plastic items, helping you reduce your environmental footprint.Kitchen EssentialsThe kitchen is often where a significant amount of plastic accumulates. Here are some easy swaps to start with:Plastic ItemPlastic-Free AlternativeBenefitsPlastic wrapBeeswax wraps, silicone lidsReusable, natural, breathablePlastic food storage containersGlass containers with bamboo lidsDurable, non-toxic, aesthetically pleasingPlastic cutting boardsWood or bamboo cutting boardsRenewable, naturally antibacterialPlastic dish spongesLoofah sponges, natural fiber brushesBiodegradable, effective cleaningPlastic garbage bagsCompostable garbage bagsDecompose naturally, reduce landfill wastePersonal CareMany personal care products come in plastic packaging. Consider these alternatives for a more eco-friendly routine:Plastic ItemPlastic-Free AlternativeBenefitsPlastic toothbrushesBamboo toothbrushesBiodegradable handlePlastic shampoo/conditioner bottlesSolid shampoo/conditioner barsLess packaging, often last longerPlastic liquid soap bottlesSolid soap barsMinimal packaging, often made with natural ingredientsPlastic razorsSafety razors with metal handlesDurable, only blades need replacingPlastic deodorant containersDeodorant in cardboard tubes or refillable containersLess waste, often natural ingredientsOn-the-Go SolutionsReducing single-use plastics when you're out and about is crucial.Reusable Water Bottles: Ditch disposable plastic bottles for stainless steel or glass options. You can easily refill them at water fountains or cafes.Reusable Coffee Cups: For your daily caffeine fix, invest in a reusable coffee cup made from bamboo, stainless steel, or ceramic.Reusable Shopping Bags: Always carry a few reusable bags made from cotton, canvas, or jute. Keep them in your car or purse so you're never caught without one.Reusable Utensil Sets: Avoid plastic cutlery by carrying your own bamboo or stainless steel utensil set. This is especially useful for takeaways or packed lunches.Bulk Shopping: When possible, buy items in bulk using your own reusable bags or containers. This reduces packaging waste significantly.Beyond the BasicsOnce you've tackled the common swaps, consider these additional areas for further reduction:Cleaning Products: Look for cleaning concentrates or products in refillable glass bottles. You can also make your own cleaners using ingredients like vinegar, baking soda, and essential oils.Clothing: Be mindful of synthetic fabrics like polyester and nylon, which are plastics. Opt for natural fibers such as cotton, linen, hemp, and wool.Toys: Choose toys made from wood, metal, or natural rubber instead of plastic.Gardening: Use natural materials like coir pots instead of plastic seedling trays.Making the switch to plastic-free alternatives is a journey, not a destination. Start with what's manageable and gradually incorporate more changes as you feel comfortable. Every conscious choice makes a difference!

08.27.2025

Highly Processed Foods & Inflammation: What You Need to Know

By Kim Larson — Larson HealthLet’s Talk Real for a MinuteHey friend, Kim here 👋. Let’s have an honest talk about something that affects almost all of us: highly processed foods. These are the foods that come in flashy packages, usually with long ingredient lists, and they’re so common in today’s diet that we barely notice them anymore.The problem? They keep our bodies in a state of chronic, low-grade inflammation—and that “fire inside” can set the stage for conditions like arthritis, diabetes, dementia, heart disease, and even autoimmune flares.Don’t worry, I’m not here to guilt-trip you out of ever eating chips again. I’m here to give you the facts, in plain English, and show you simple swaps you can make this week that calm inflammation and help you feel like you again.What Are “Highly Processed Foods”?Researchers call them ultra-processed foods (UPFs). These aren’t just frozen veggies or plain canned beans (those are fine, by the way!). UPFs are foods that are:Built from refined starches/sugars, industrial oils, and additivesLow in fiber, vitamins, and mineralsDesigned to be hyper-palatable (you know, the “can’t eat just one” effect)Think: sodas, packaged pastries, sweetened yogurts, chips, energy bars, fast food, frozen pizza, flavored cereals, and many packaged snacks.Studies link high UPF intake to more inflammatory markers in the blood and higher risk of chronic disease.Why Do Processed Foods Stoke Inflammation?1. Blood Sugar RollercoasterAll that refined sugar and white flour sends your blood sugar spiking, then crashing. Over time, this rollercoaster pushes your immune system into a “low simmer” of inflammation.➡️ Want to see how I help balance blood sugar with food? Check out my recipe for Steak Bites & Mashed Sweet Potatoes.2. Gut Irritants from AdditivesSome common food additives like carboxymethylcellulose (CMC) and polysorbate-80 (often in packaged ice creams, dressings, and sauces) have been shown to thin the gut lining and irritate the microbiome. When the gut lining is irritated, the immune system turns on.3. Advanced Glycation End Products (AGEs)When foods are cooked at high, dry heat (like fried fast food), they form compounds called AGEs. Too many AGEs = more oxidative stress and inflammation in your body.4. Damaged Oils from Deep FryingIt’s not just the oil—it’s the process. Reheated oils (like in fast food fryers) break down into compounds that are toxic to our cells.➡️ Listen to my podcast episode “Fasting Hacks You Need to Know About” where I talk more about how food quality matters during fasting.Diseases Linked to InflammationArthritis: Western, processed diets are linked with more joint pain and swelling. Mediterranean-style eating (more whole foods, olive oil, fish) reduces inflammation.Type 2 Diabetes: More UPFs = higher risk of insulin resistance and diabetes.Dementia: Studies show higher UPF intake increases dementia risk, while whole-food diets lower it.Heart Disease & Autoimmune Issues: Chronic inflammation from diet plays a huge role in both.What You Can Do This WeekMy “Calm the Fire” BasicsCrowd in whole foods. Build meals around protein + colorful plants + healthy fats (like olive oil, nuts, avocado).Swap UPFs for upgrades:Soda → sparkling water + splash of juicePackaged cookies → apple slices + almond butterProcessed deli meats → roasted chicken or beansWhite crackers → whole grain optionsCheck labels. If you see CMC or polysorbate-80, put it back.Cook wetter. Stew, steam, or braise more often to lower AGEs.Fiber is your friend. Aim for 25–35g/day from plants and whole grains.Copy and Printable: Your Quick GuideUPF Swap ListSoda → Sparkling water + fruitChips → Air-popped popcornPackaged sweets → Fruit + nutsProcessed meats → Lentils, beans, roasted poultryWhite bread → Whole grain sprouted bread or gluten free breadAdditives to WatchCarboxymethylcellulose (CMC)Polysorbate-80High-fructose corn syrupArtificial colors/flavors👉 Download this printable card here Final ThoughtsYou don’t have to be perfect. Functional medicine isn’t about restriction—it’s about making swaps that give your body what it needs to cool the fire. If you start by reducing UPFs and focusing on colorful, whole foods, you’ll see inflammation markers drop, energy rise, and long-term risk for arthritis, diabetes, and dementia shrink.And remember—every small choice counts.Call to ActionIf you’re ready to learn more about how to lower inflammation with food, subscribe to my podcast at Larson Health Podcast or check out my latest recipe Pesto & Hummus Turkey Roll Ups. By Kim Larson — Larson HealthLet’s Talk Real for a MinuteHey friend, Kim here 👋. Let’s have an honest talk about something that affects almost all of us: highly processed foods. These are the foods that come in flashy packages, usually with long ingredient lists, and they’re so common in today’s diet that we barely notice them anymore.The problem? They keep our bodies in a state of chronic, low-grade inflammation—and that “fire inside” can set the stage for conditions like arthritis, diabetes, dementia, heart disease, and even autoimmune flares.Don’t worry, I’m not here to guilt-trip you out of ever eating chips again. I’m here to give you the facts, in plain English, and show you simple swaps you can make this week that calm inflammation and help you feel like you again.What Are “Highly Processed Foods”?Researchers call them ultra-processed foods (UPFs). These aren’t just frozen veggies or plain canned beans (those are fine, by the way!). UPFs are foods that are:Built from refined starches/sugars, industrial oils, and additivesLow in fiber, vitamins, and mineralsDesigned to be hyper-palatable (you know, the “can’t eat just one” effect)Think: sodas, packaged pastries, sweetened yogurts, chips, energy bars, fast food, frozen pizza, flavored cereals, and many packaged snacks.Studies link high UPF intake to more inflammatory markers in the blood and higher risk of chronic disease.Why Do Processed Foods Stoke Inflammation?1. Blood Sugar RollercoasterAll that refined sugar and white flour sends your blood sugar spiking, then crashing. Over time, this rollercoaster pushes your immune system into a “low simmer” of inflammation.➡️ Want to see how I help balance blood sugar with food? Check out my recipe for Steak Bites & Mashed Sweet Potatoes.2. Gut Irritants from AdditivesSome common food additives like carboxymethylcellulose (CMC) and polysorbate-80 (often in packaged ice creams, dressings, and sauces) have been shown to thin the gut lining and irritate the microbiome. When the gut lining is irritated, the immune system turns on.3. Advanced Glycation End Products (AGEs)When foods are cooked at high, dry heat (like fried fast food), they form compounds called AGEs. Too many AGEs = more oxidative stress and inflammation in your body.4. Damaged Oils from Deep FryingIt’s not just the oil—it’s the process. Reheated oils (like in fast food fryers) break down into compounds that are toxic to our cells.➡️ Listen to my podcast episode “Fasting Hacks You Need to Know About” where I talk more about how food quality matters during fasting.Diseases Linked to InflammationArthritis: Western, processed diets are linked with more joint pain and swelling. Mediterranean-style eating (more whole foods, olive oil, fish) reduces inflammation.Type 2 Diabetes: More UPFs = higher risk of insulin resistance and diabetes.Dementia: Studies show higher UPF intake increases dementia risk, while whole-food diets lower it.Heart Disease & Autoimmune Issues: Chronic inflammation from diet plays a huge role in both.What You Can Do This WeekMy “Calm the Fire” BasicsCrowd in whole foods. Build meals around protein + colorful plants + healthy fats (like olive oil, nuts, avocado).Swap UPFs for upgrades:Soda → sparkling water + splash of juicePackaged cookies → apple slices + almond butterProcessed deli meats → roasted chicken or beansWhite crackers → whole grain optionsCheck labels. If you see CMC or polysorbate-80, put it back.Cook wetter. Stew, steam, or braise more often to lower AGEs.Fiber is your friend. Aim for 25–35g/day from plants and whole grains.Copy and Printable: Your Quick GuideUPF Swap ListSoda → Sparkling water + fruitChips → Air-popped popcornPackaged sweets → Fruit + nutsProcessed meats → Lentils, beans, roasted poultryWhite bread → Whole grain sprouted bread or gluten free breadAdditives to WatchCarboxymethylcellulose (CMC)Polysorbate-80High-fructose corn syrupArtificial colors/flavors👉 Download this printable card here Final ThoughtsYou don’t have to be perfect. Functional medicine isn’t about restriction—it’s about making swaps that give your body what it needs to cool the fire. If you start by reducing UPFs and focusing on colorful, whole foods, you’ll see inflammation markers drop, energy rise, and long-term risk for arthritis, diabetes, and dementia shrink.And remember—every small choice counts.Call to ActionIf you’re ready to learn more about how to lower inflammation with food, subscribe to my podcast at Larson Health Podcast or check out my latest recipe Pesto & Hummus Turkey Roll Ups.

08.20.2025

Aging with Grace: How Your Everyday Choices Shape Your Future

Friend to friend, here’s the truth: aging isn’t just something that happens to us—it’s something we can influence every single day.It’s Not All About Your GenesWe’ve all heard the big conversations about genetics, hormones, gut health, and nutrition. And yes, they matter. But here’s the part that doesn’t always make headlines: the way you live your everyday life—the things you do without even thinking—can have just as much impact on how you age.I like to think of it this way: lifestyle is the conductor of your body’s orchestra. It keeps everything in rhythm—your mitochondria (your little energy factories), your hormones, your immune system—and it determines whether the music plays in harmony… or not.So, what are the biggest lifestyle factors that quietly shape our biological clock? Let’s walk through them together.1. Move Your Body: The Right Kind of StressWhen I say “exercise,” some people immediately think of sweaty gym sessions or punishing routines. That’s not what I’m talking about here. I’m talking about movement that challenges your body just enough—what scientists call a “hormetic stress.”Think of it like this: a little bit of stress in the right dose actually teaches your cells to become stronger. Exercise—both aerobic (like brisk walking, swimming, cycling) and anaerobic (like strength training)—creates a short burst of oxidative stress that wakes up your body’s own antioxidant defense system. Over time, this lowers the chronic oxidative stress that drives aging and keeps your mitochondria healthy (PubMed).And it’s not just about energy. Regular movement is linked to longer telomeres—the protective caps on your DNA that naturally shorten with age (PubMed).Friendly tip:Aim for 150 minutes a week of movement you enjoy.Add in two or three strength-training sessions to keep your muscles and bones strong (especially important for women over 40).Sprinkle in a little “get-breathless” cardio once or twice a week for a mitochondrial boost.2. Sleep: Your Nightly Reset ButtonSleep is your body’s chance to repair, restore, and reset. It’s not a luxury—it’s essential maintenance.At night, your brain literally cleans itself. The glymphatic system (think of it as your brain’s housekeeping crew) works harder while you sleep, clearing out waste products like beta-amyloid proteins that can build up over time (PubMed).Poor sleep—whether it’s from stress, shift work, or sleep apnea—has been linked to shorter telomeres and faster biological aging (PubMed).Friendly tip:Keep a consistent bedtime and wake-up time (yes, even on weekends).Get morning sunlight to anchor your circadian rhythm.Keep your bedroom cool, dark, and quiet.Avoid intense workouts, Vitamin B, or caffeine late in the day if you’re sensitive to them.I tell my clients: protect your sleep like you’d protect your phone battery—don’t let it drain to zero.3. Stress: The Sneaky AgitatorWe all know stress ages us—but it’s not just a feeling. Chronic stress changes your biology.When you’re stressed all the time, your body pumps out cortisol and adrenaline in ways that disrupt your hormones, damage your cells, and keep inflammation simmering. This ongoing “wear and tear” is called allostatic load, and it’s strongly linked to faster aging and higher disease risk (PubMed).There’s also a fascinating link between chronic stress and telomere shortening. High perceived stress can make these DNA caps erode faster, essentially speeding up your cellular clock (PubMed).Friendly tip:Practice mini stress resets during the day. Two minutes of slow breathing, a quick walk outside, or even a “physiological sigh” (two short inhales, one long exhale) can bring cortisol back into balance.Consider mindfulness or compassion meditation—these practices have been shown to lower inflammation and help you respond to stress with more grace (PubMed).Remember: stress isn’t always the enemy—it’s the unrelenting stress without recovery that causes harm.4. Spirituality & Community: Your Hidden Longevity SuperpowerThis one often gets overlooked, but it’s huge. Human connection is as vital as diet or exercise when it comes to longevity.Research shows that strong social bonds can reduce your risk of dying from any cause by as much as 50%—that’s on par with quitting smoking (PubMed). And it’s not just about the number of people you know—it’s about the quality of those relationships.Spirituality, purpose, and belonging light up areas of the brain linked to joy and resilience. Acts of love and compassion actually change our brain activity on MRI scans (PubMed).Friendly tip:Make connection a habit, not an afterthought. Schedule weekly coffee dates, join a book club, or volunteer.If you’re spiritual, lean into it. If not, create your own rituals that bring meaning and connection.Practice gratitude—it shifts your perspective and improves emotional well-being.A Simple Starting PlanIf you’re wondering, Where do I start?—here’s a gentle, doable approach:Week 1–2:Move your body 20–30 minutes most days.Protect your bedtime and morning routine.Add two “pause moments” for stress relief.Schedule one connection activity this week.Week 3–4:Add a little intensity to one workout.Refine your wind-down routine at night.Try a short compassion meditation twice a week.Deepen a relationship—call, write, or meet in person.The Heart of It AllHere’s the truth: aging isn’t a countdown—it’s a becoming. Every walk you take, every night you protect your sleep, every breath you use to calm your nervous system, and every moment you connect with someone you care about—these are the choices that keep you vibrant and resilient for decades to come.You have more influence over your biological age than you’ve been told. And the best part? It’s not about perfection—it’s about showing up for yourself, little by little, every day.

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