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Master the Oil Cleansing Method For Beautiful Skin

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I’ve written about many natural beauty ideas before, but oil cleansing may be one of the simplest. It’s one of the most effective natural beauty tips I’ve found for healthy, clearer skin. Here’s how to add it to your skincare routine and why it can work so well!

I admit, I was skeptical before I first tried this oil-cleansing method. My skin is naturally oily and I wasn’t sure it would work for me. I also had very acne-prone skin when I was younger, and was afraid that a method like this would bring back the acne… I was wrong!

What is Oil Cleansing?

It may sound crazy, but the idea of using natural oils to gently cleanse the skin makes a lot of sense. The basic idea is to use natural oils in a specific combination to cleanse and naturally balance the skin’s natural oils. This produces more nourished and moisturized skin than detergent-based face wash.

The basic concept of oil cleansers is using oil to massage and cleanse the skin. Like dissolves like and the carrier oils help dissolve the impurities stuck in pores. Warm water then opens the pores allowing the grime and sebum to be easily removed.

Fans of the OCM claim it can help with oily skin, dry skin, sensitive skin, blackheads, and whiteheads. The types of oil you choose depend on your skin type.

Natural Makeup Remover

Many makeup products have oil in them and oil cleansing can help remove these too. Use it to remove foundation powder, mascara, and even eye makeup! Here are more DIY makeup remover ideas.

Does the Oil Cleansing Method Work?

This is the part I’m most excited to share! Even in the third trimester of pregnancy, when my skin usually goes a little hormone-crazy, I had ZERO breakouts! I used oil cleansing for several months to help avoid blemishes and remove makeup.

When I first started using oil cleansing, I had an adjustment period where my skin got worse for about a week. Most resources I’ve seen suggest this is a detox reaction as impurities are pulled from the skin. This is definitely what it seemed to be for me. After that, my skin gradually improved and by 3-4 weeks of using only oil cleansing, I had no excess oil, no dryness, and no blackheads.

I asked several friends and family members who now use the oil cleansing method how it’s worked for them, and they seemed to have the same results. Some even noted that the combination of oil cleansing and taking gelatin daily has been the best anti-aging treatment!

Oil Cleansing Ingredients

Want to try oil cleansing and see the results for yourself? All you need are some natural oils and a clean, damp washcloth!

The most common oils used are castor oil and olive oil, though you can use any natural oil. Castor oil is naturally astringent, so it helps pull impurities from the skin. This makes it ideal for oily or combination skin (and even dry skin in lesser amounts). While I use castor oil packs to help detox, it can be too harsh if it’s used undiluted as an oil cleanser.

You’ll mix the castor oil with another carrier oil (or several) that match your skin type. My other favorite oil to use is olive oil, though sunflower, safflower, or even coconut oil can work.

Which Oils Work Best For Oil Cleansing?

Some oils, like rosehip oil and castor oil, are more astringent (drying) than others. Others like olive oil can be too heavy for naturally oily skin. Here are some oil cleansing options and how they work:

Base Oils

These are oils to use in larger amounts along with the castor oil.

  • Avocado oil – Good for combination, dry, or mature skin.
  • Grapeseed oil – Lightweight oil that’s good for oily or acne-prone skin.
  • Sunflower oil – A lighter oil that’s good for combination or oily skin.
  • Sweet almond oil – Good for oily, sensitive, or combination skin types.
  • Coconut oil – This works really well for some and not so well for others. It can be too drying and pore-clogging, especially for acne. Some people love it in skincare products though.
  • Olive oil – My favorite oil to use. Great for mature or dry skin, but I found it worked well for my slightly oilier skin too. Be sure to get real olive oil though since most of what’s in the store is mixed with other, cheaper oils.

Specialty Carrier Oils

These work great to add a little more customization to your OCM blend. They’re a more concentrated source of skin-loving nutrients. You can add just a little bit of these to your oil blend for big benefits.

  • Rosehip oil This astringent oil is great for more oily skin types but in smaller amounts it’s also a good anti-aging oil. Full of vitamins A and C to help with scar tissue, blemishes, and wrinkles.
  • Argan oil – Packed with vitamins A and E, antioxidants, and linoleic acid. It’s emollient, helps protect against free radical damage, is anti-aging and moisturizing.
  • Jojoba oil – Similar to skin’s sebum, jojoba has vitamins E and B as well as minerals. It won’t clog pores and it’s great for all skin types.
  • Essential oils – While these aren’t a carrier oil, they deserve a mention. They offer additional skin benefits to help with anti-aging, inflammation, and blemishes. Some of my favorites are lavender, tea tree, frankincense, sweet orange, and cedarwood. Just add a drop or two to your OCM blend (but be sure to avoid the eyes!).

Want to Buy It?: Don’t want to buy the oils yourself and DIY it? This handmade oil cleansing blend smells divine and works well for oil cleansing.

Oil Cleansing Blends

If you’re new to oil cleansing, it may take a few tries to figure out what oil blend works best for you. I used a mix of 3/4 olive oil and 1/4 castor or hazelnut oil and it’s perfect for my skin. You can also try the following:

  • Oily Skin: 1/3 castor oil or hazelnut oil and 2/3 sunflower, grapeseed, or sweet almond oil.
  • Combination Skin: 1/4 castor oil or hazelnut oil and 3/4 olive, sweet almond, sunflower, or other oil
  • Dry Skin: All nourishing oils like avocado or olive oil, or a very small amount of castor/hazelnut oil added to the nourishing oils.

Start with the suggested amounts above for your skin type and adjust if needed. When I started, I mixed up very small batches until I figured out the right blend for me.

I’ve also found that even pure coconut oil can work well once the skin has adjusted, though it can be drying on some skin types. One friend uses a half and half mix of coconut oil and olive oil that she blends in a blender to create a cream, and this works perfectly for her.

Oil Cleansing Tutorial

Now that you know which oils to use, here’s how to do the OCM!

  1. Pour a quarter-sized amount of the oil blend into your hand and massage onto your dry skin. Use smooth circular strokes to massage it in for 1-2 minutes. If you’re wearing makeup no need to wash it off first!
  2. Optional: Leave the oil on for up to 10 minutes to deeply clean skin cells and pores.
  3. Soak a clean washcloth in very hot water and place the damp cloth over your face for a minute or so. This creates steam to remove any oils and skin impurities. Repeat if needed.
  4. Use the washcloth to gently remove any remaining oil. There will still be a thin layer of oil on the skin and this is beneficial.
  5. Most people don’t need a moisturizer after the adjustment period. However, if you still have dry skin, try reducing the castor oil in your blend and use a little lotion to moisturize.

Oil Cleansing Method FAQs

Oil Cleansing With Acne

It’s normal for it to take a week or so for the skin to adjust. You may even see more oily skin or breakouts during this time as impurities leave the skin. If you can, resist the urge to use harsh soaps or facial cleansers as it will make the adjustment period take longer.

You can also speed up the detox process by using a clay face mask once or twice a week.

The Oils Aren’t Working For me

Even if you don’t have acne-prone skin you may still have an adjustment period. And you’ll likely have to experiment with different oils to find your perfect oil ratio. If your skin is too dry afterward then reduce the castor oil (or rosehip oil if using). If it’s way too greasy, try a lighter-weight oil or increase the castor oil used.

If you find your skin really doesn’t like this after a month (and you’ve already tried different oils) then the OCM may not be a good option for your skin.

Cleaning Up Afterward

If you do this in the shower, make sure to clean your shower floor regularly so it doesn’t get slippery! Some readers have also asked how to clean the washcloth afterward. I do a separate load of laundry for them and wash on hot. You can also follow the wash up with a vinegar rinse before drying.

Have you ever tried oil cleansing? Did it work for you? Share below!

The Oil Cleansing Method uses natural oils like castor oil, coconut oil and olive oil and is incredible for naturally cleansing and moisturizing the skin.

The Pharmacy Benefit Managers (PBMs) Unveiled: Your Guide to Understanding Prescription Drug Costs

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Navigating the healthcare system can sometimes feel like solving a puzzle, especially when figuring out who sets the price of your medications. One key part of this puzzle involves Pharmacy Benefit Managers, also known as PBMs. They have a big but often overlooked role. Let’s look at what they do, specifically focusing on the three main companies. Then, we’ll explore how they handle the finances of a $300 brand medication.

PBMs

The Multifaceted Role of PBMs

PBMs are essential intermediaries connecting health plans, pharmacies, and patients. Their key functions include:

  • Negotiating Drug Prices: Bargaining with drug manufacturers to reduce medication costs.
  • Managing Formularies: Deciding which drugs are covered under health plans and their reimbursement levels.
  • Processing Claims: Handling the logistics and payment for each prescription filled, directly affecting out-of-pocket costs.

Through these activities, PBMs significantly influence the affordability and accessibility of medications.

How PBMs Generate Revenue

The revenue models of PBMs are diverse and include:

  • Spread Pricing: Charging health plans more for drugs than the reimbursement rate given to pharmacies.
  • Pass-Through Pricing: The actual cost paid to pharmacies, plus a service fee, is charged to the health plan.
  • Rebate Strategies: Securing rebates from drug manufacturers for favorable placement on formulary lists, impacting drug promotion and patient costs.

The Dominance of the Big Three

The prominence of three major players marks the PBM landscape:

  • CVS Health (Caremark)
  • Express Scripts (Part of Cigna)
  • OptumRx (Under UnitedHealth Group)

In 2023, these giants managed a staggering 79% of all prescription claims, showcasing their considerable influence over drug pricing and availability across the United States.

Breaking Down a $300 Brand Drug (Source Wall Street Journal)

PBMs

To understand how costs are distributed for a $300 brand-name drug:

  • Plan/Insurer Pays: $185
  • Patient Copay Pays : $35
  • Manufacturer’s Earns: $137
  • Wholesaler’s Share Earns: $3
  • Pharmacy’s Fee earns $16
  • PBM’s Earnings: $18
  • Open Balance $ 46 gets spread by PBM

This leaves us pondering the remainder, often wrapped up in intricate rebate agreements and pricing strategies that are not immediately evident.

Looking Ahead

As the healthcare sector evolves, so does the role of PBMs. With ongoing debates about transparency and the fairness of drug pricing, grasping how PBMs operate is more critical than ever for informed healthcare decisions.

Takeaway

Understanding the substantial role PBMs play in effectively managing the healthcare system and advocating for affordable medication is crucial. Moreover, it is paramount to recognize the concentrated power of the big three PBMs and their influence on prescription drug pricing.

The cost of prescription medication remains a significant concern. Consider the cost-plus pharmacy model, where pharmacies sell medications without insurance, charging customers only the medication cost plus a fixed fee, like $10. For instance, pharmacies sell imatinib, a cancer drug, for $17, while Medicare pays $2,400. This vast difference sheds light on the influence of pharmacy benefit managers (PBMs), who often inflate prices for their gain through a commission-based model. Filling all imatinib prescriptions at these pharmacies could save $596 million. This emphasizes the importance of consumer vigilance and the need for fair pricing practices to ensure affordability and accessibility for all.

Feel free to reach out to us at Solid Health Insurance Services. We can provide you with a personalized quote and discuss the health care and prescription plan options available to you in California. You can contact us at 310-909-6135 or email us at info@solidhealthinsurance.com. Stay informed and proactive about your healthcare choices!



Watch out. – The Hungry Runner Girl

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(Shorts, bra, shirt, shoes)

Good morning!  I had a good workout on Wednesday so I’m still riding that endorphin high…

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5 miles up the canyon and then we turned around and started our workout… It sounds a little confusing but it is actually super easy to keep track of in this canyon because there are triangles on the trail every 100ms so you don’t even have to look at your watch!

1 mile speed changes (100m fast, 100m float on repeat), 1 mile float (aka not easy but you can still talk), 1 mile speed changes, 1 mile float, 1 mile speed changes

By the last mile I was expecting my legs to actually tear off of my body but they didn’t, so that’s a win.  This workout challenges me so much because 100m sprints have never been my strength but it helps build those fast twitch muscles up nicely.

5:46, 6:49, 5:45, 6:45, 5:47—> slight down for those first 4 miles and then flat.  11 miles total at 7:15 average.

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We even made it to the gym to lift for 22 minutes before needing to be back for kids.  I am now up to adding 2 10 lb plates to the barbell for squats.  Watch out fall marathons…

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Sinkhole update—> There are cones there now.  Lauren was telling me about how she had to wipe gravel off of my face after my fall which I completely forgot about.  BE CAREFUL out there on the roads!

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Somebody has insisted that they be the one to put gel in his hair… so that’s going well.

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I asked Great Harvest if I could buy their butter too but you can’t.

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Our afternoon was filled with FaceTiming family members to show them that Skye lost her very first tooth!

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I made our favorite enchiladas (two less spicy ones on the right).  We have the Café appliances which overall I really love them (except for the dishwasher… it feels a bit clumsy and small)… the oven is my favorite because you can turn it on from your phone if you are away. We popped them in right before a game started, turned on the oven from our phone a bit later and came home to a hot dinner.

IMG 8052

It’s so nice to no longer be wanting to go to bed at 7 pm and to be outside instead.

And now he has a baseball to snuggle as he watches part of Sandlot.

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Tell me about your last speed workout!

What are you making for dinner tonight?

Has anyone else been running in the same spot for decades?

-That canyon and I have been tight for 25 years now.  I have every turn and marking memorized.

I really want to try a new shampoo and conditioner… Any recommendations??

MAN v FAT in Hampshire

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MAN v FAT Football is FREE for Hampshire residents thanks to Hampshire County Council.

If you’re a man in Hampshire who wants to lose weight, MAN v FAT is for you.

Improve your health alongside like-minded men with our innovative and effective weight loss schemes.

Click below for information about MAN v FAT Football, including how you can take part for free.

FOOTBALL CLUBS EXCLUSIVELY FOR MEN WHO ARE OVERWEIGHT

Join your local MAN v FAT Football club and play small-sided football games against other men who also want to improve their health. You can join if you’re 18 or over and have a BMI of 27.5+ (check your BMI here).

Your weight loss progress directly affects your team’s performance, with the chance to score bonus goals based on your pre-match weigh-ins.

90% of our players lose weight thanks to our successful combination of team support, accountability and competitiveness.

You’ll always receive a warm welcome at your MAN v FAT Football club, and will have the full support of your MAN v FAT Football club coach as well as your MAN v FAT community to reach your goals.

Whether you’re a regular on the pitch or haven’t played footie since you were a kid, MAN v FAT Football is for you if you want to make real, lasting changes to your health.

HOW CAN I PLAY FOR FREE?

If you’re a Hampshire resident, you work in the county or have a GP surgery there, you can play a season of MAN v FAT Football for free. 

Enter your Hampshire postcode and the promo code HAMPSHIRE when you sign up – you’ll have to pay a £10 deposit, but as long as you attend 10 of 14 sessions you’ll get that back at the end.

If your workplace or GP is based in Hampshire, please contact us on football@manvfat.com with the relevant details, so we can attribute a funded place to your profile.

*Please note that funded places are not available for Southampton and Portsmouth residents (unless their GP or workplace is outside of the city) as they are not part of Hampshire County Council.

Click here to go to the MAN v FAT Football website or sign up using one of the links for your chosen club location below.

FUNDED CLUB LOCATIONS

ALDERSHOT
Funded places available thanks to Hampshire County Council

Where?
Aldershot Garrison Centre, Rawlinson Road, GU11 2LQ

When?
Mondays, 8.00pm to 10.00pm

SIGN UP NOW!

ANDOVER
Funded places available thanks to Hampshire County Council

Where?
The Sports Academy, West Portway Business Park, Andover, SP10 3LF

When?
Thursdays, 8.00pm to 10.00pm

SIGN UP NOW!

BASINGSTOKE
Funded places available thanks to Hampshire County Council

Where?
The Vyne School, Vyne Road Basingstoke, RG21 5NU

When?
Tuesdays, 8.00pm to 10.00pm

SIGN UP NOW!

EASTLEIGH
Funded places available thanks to Hampshire County Council

Where?
Stoneham Lane Football Complex, Stoneham Lane, Eastleigh, SO16 2PA

When?
Fridays, 8.00pm to 10.00pm

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GOSPORT
Funded places available thanks to Hampshire County Council

Where?
Gosport Leisure Centre, Forrest Way, Gosport, PO13 0ZX

When?
Wednesdays, 7.30pm to 9.30pm

SIGN UP NOW!

HAVANT
Funded places available thanks to Hampshire County Council

Where?
Draper Tools Community Stadium, Martin Road, Havant, PO9 5TH

When?
Mondays, 7.30pm to 9.00pm

SIGN UP NOW!

 

WANT TO KNOW MORE?
You can take a read of our MAN v FAT FAQs here or, if you’d like to drop us a message, you can contact us on football@manvfat.com or via our inbox on Facebook!

The post MAN v FAT in Hampshire appeared first on MAN v FAT.

Gear Break: FiftyOne Sika Road Bike, Nimbl Exceed Ultimate Glide, Classified and ENVE Announce Partnership, Mips Safety System, GripGrab Short Finger Gloves & The Stinner x MADE Photo Stick

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Gear Break: FiftyOne announces the Sika: The new definition of the modern performance road bike, Nimbl introduces the Exceed Ultimate Glide, developed to redefine the concept of power transfer, Classified and ENVE announce partnership to bring Powershift performance to road and gravel riders, The Mips Safety System – More integrated than ever, GripGrab new short finger summer cycling gloves and The Stinner x MADE photo stick – Elevated solutions for pro bicycle photography.

 


FiftyOne Announces the Sika: The New Definition of the Modern Performance Road Bike
FIFTYONE BIKES is excited to announce the launch of the new Sika road bike. The Sika is available to order now as a frameset, priced €4,500, $4,500, £3,950. Frameset includes seat post and FIftyOne’s own proprietary 1 piece integrated cockpit. Deliveries from June. Media wishing to review the Sika or to interview founder Aidan Duff are invited to contact FiftyOne.

FiftyOne

What Is It?
The Sika is a cutting-edge road bike that delivers top-level performance in a package tailored for real riders, not for pros. It combines feathery lightness, high stiffness and sleek aero with a less extreme position, confident handling, and clearance for 40mm tyres. It’s the ride of your life, all day long.

The development of the Sika was driven by our experience of building custom bikes – over 500 to date – and seeing what real riders want and need. On average, we develop 10 unique new road bikes every month, more than most big brands do in a decade. What’s more, we work with the world’s best bike fitters to fit our clients for their custom frames; we consulted with all of them to shape the positioning of the Sika.

We understand that just because a bike isn’t made with input from pros to be raced at the Tour de France, that doesn’t automatically make it an endurance bike. The Sika is the new definition of the modern performance road bike.

Who Is It For?
Road riders who want to ride all day in comfort on a mix of roads while enjoying top-tier performance, but have grown tired of the limitations and fussiness of bikes designed purely for racing. Common sense was a key ingredient.

Why Did We Make It?
Because we could see something missing from modern road bikes and felt that we could deliver it by drawing on our vast experience of building custom bikes. We understand that many riders want a superlight, fast, confident bike that can take bigger tyres and has a real-world stack height.

FiftyOne

Key Features Overview:
• 690g frame weight, size M
• Aero optimised tube profiles
• 40mm tyre clearance
• Real world rider fit
• Sika one-piece cockpit
• T47 bottom bracket and Universal Derailleur Hanger
• 27.2mm round seatpost with traditional external clamp

Features in Depth
• 40mm tyre clearance
Conquer bad roads, cobbles and even gravel with the option to run tyres up to 40mm in width. Road bike tyres have been getting bigger at a rapid rate in recent years. While 30 and 32 are the new norm, riders who live in areas with worse roads already want even wider tyres. The Sika is ready for anything, including the future.

• Real world rider fit
We built a bike for normal people who want to ride all day. Drawing on our experience of building hundreds of custom bikes, and on our relationships with the world’s best bike fitters, we shaped the Sika to be comfortable for the vast majority of riders, without requiring an unsightly stack of spacers or ruining the bike’s elegant proportions.

• Sika one-piece cockpit
Ergonomics and aerodynamics harmonise in our first cockpit, designed entirely in-house. The top section is shaped with proven NACA profiles to deliver a significant aero gain in this critical area that meets the cleanest airflow. The tops also sweep back at a 3-degree angle for a natural hand position. Brake hose routing is fully internal.

• 27.2mm round seatpost with traditional external clamp
The most comfortable and practical solution. A round 27.2mm seatpost is able to flex more than any aero-shaped post, adding comfort at the saddle where it matters most. We decided this was more important than a small aero gain. The round post also gives you the freedom to choose any post, rather than being stuck with a proprietary design. We chose a traditional clamp because they’re so much easier to live with, especially if you travel with your bike, compared to a hidden wedge that usually binds in place.

FiftyOne

Lightness
The Sika frame weighs 690g in size M, placing it among the very lightest in the world for a bike with 40mm tyre clearance and aero optimisation. A sub-7kg build, with pedals, is easily achievable with no extreme components.

What’s more, lightness was never the sole focus. This figure was achieved while also hitting our high targets for lateral and torsional stiffness, and with aero-optimised tube shapes. The key to this lies in the high grades of carbon fibre we selected. Read more on that below.

Handling
One word sums up the Sika’s handling – confidence. It’s precise, stable and planted, whether on a fast Alpine descent or broken back roads. We gave the Sika the same dynamic and assertive handling that is a hallmark of our custom bikes, with short trail and longer chainstays.

Through our custom bike programme, we design more frame geometries each year than even the biggest brands do in a decade. What’s more, our bikes are tailored to our customers, not dictated by the demands of pros. We know what real riders want and we know how to deliver it. The difference might look subtle on paper, but it matters on the road.

Ride Quality
The Sika is a bike to ride all day on all roads. The rear triangle is closely derived from our custom bikes, where it’s well proven to ride with velvet smoothness. Add to that, a 27.2mm diameter seatpost that’s able to deflect over bumps, a compliant fork, and capacity for tyres up to 40mm and the result is a bike that floats over bad roads.

This smoothness is achieved without sacrificing performance thanks to the very high grades of carbon fibre used and tireless development to get the best from them. The frame shapes play a key role, too. The aggressively truncated profile of the downtube delivers the lightness, comfort and stiffness of a round tube, with the aero benefits of an airfoil. The bottom bracket shell is maximised upwards and in width to boost stiffness in this key area.

Aero
While the Sika is not an outright aero bike for racing, it is aero-optimised to reduce drag without compromising ride quality or lightness. The tube shapes are derived from proven NACA profiles with truncated airfoils – like a tapered D-shape – which are very effective at reducing drag while preserving lightness and ride quality.

Why include aero if the bike isn’t for racing? On the flat, around 80% of your effort is fighting air resistance and if your bike is more efficient, then you save energy to spend going further, higher or faster. Additionally, with nearly all bikes now aero-optimised to some extent, we didn’t want to leave performance on the table and put you at a disadvantage on a group ride.

Carbon Lay-Up Explained
Ride quality is an obsession at FiftyOne Bikes. We knew how we wanted the Sika to feel and our experience and expertise both in building close to 500 custom frames and developing the Assassin gravel bike gave us the tools to achieve it. The Sika is made with an especially high-grade mix of Toray carbon fibres – the exact blend of fibres is our secret for now – with each one used according to its particular qualities. This is how the Sika is so light, stiff and comfortable. There’s no magic, only obsessive engineering and a readiness to invest in the best materials.

Lifetime Warranty and UCI Approval
Ride in total peace of mind. The Sika received UCI approval and carries a lifetime warranty.

Paint Options
The Sika launches in Black Ops Evo featuring Iridescent keyline over raw carbon fibre with a clear coat finish. A second colourway will follow later this year.

FiftyOne

FiftyOne Bikes Founder and MD, Aidan Duff, Comments: “Sika is born out of all our custom building experience. It’s a natural evolution for us. Having built over 500 bespoke frames, we have a unique viewpoint on what riders actually want and need. I’ve long thought the current model is a little broken – producing bikes for the world’s best athletes and then selling them to consumers. It never made sense to me.

The Sika is a pure road bike for everyday use. Using realistic stack heights allows riders to ride for longer, engage more power and ensure that every ride will be their best ride. But don’t for one minute think this is an Endurance bike. The Sika has the same DNA as our custom model and is made to inspire confidence on corners and descents. It’s assertive, nimble and engaging. In short, this will corner like an F1 car but with the comfort of a Bentley.”

FiftyOne


Nimbl Introduces the Exceed Ultimate Glide, Developed to Redefine the Concept of Power transfer
A combination of innovative technologies has been brought together to create a benchmark product for riders who want to perform at their best and push their own boundaries.
Ultimate power distribution, comfort beyond imagination, minimal as usual.

Nimbl

Inspired by the classic standards of Italian craftsmanship, the new Exceed Ultimate Glide is crafted to fit the foot perfectly and revolutionises the concept of power transmission thanks to a unique combination of cutting edge technologies.

This ultimate design allows the shoe to adapt perfectly to the foot aiming for the optimal position, with the lightness everyone dreams of. Light, comfortable and efficient, this is the new generation of Nimbl.

nimbl

Built to go faster, the Exceed Ultimate Glide offer a breakthrough power distribution for improved performance in just a few grams. The brand new closure completely revolutionises the look of the shoe, making the Ultimate Exceed Glide even more distinctive and stylish in the peloton. The redesigned monocoque chassis combined with these new features provides an unmatched fit for the foot.

nimbl

Nimbl believes that the connection between rider and bike is fundamental and these shoes are precise to the point. Thanks to the way the Exceed Ultimate Glide are built, they allow for greater efficiency and maximum power distribution throughout the ride, whether you’re setting the pace or going for an adrenaline-fuelled sprint.

nimbl

As always in Nimbl’s creative process, the value of Italian manufacturing is essential to offering a product that exceeds the standards. Exceed Ultimate Glide are made with care and passion in the Marche region, where footwear has been part of the culture for generations. From here, the brand’s creations have the chance to travel the world on many riders’ feet, preserving the handcrafted character that makes them a product of excellence and personality. Excellence and personality are also recognised by the 100 professional athletes who have chosen Nimbl as their reference shoes for World Tour races around the globe.

nimbl

Exceed Ultimate Glide are lightness, stiffness, and offer a better power distribution. A stylish yet high-tech product that redefines the concept of performance as the world knows it, thanks to the attention to detail and a blend of technology.

nimbl

Nimbl is a premium performance cycling shoes brand. Our shoes are handmade in Italy serving the most demanding customers, from cyclist enthusiasts to world champions.

nimbl


Classified and ENVE Announce Partnership to Bring Powershift Performance to Road and Gravel Riders
Customers will be able to choose from a selection of wheelsets along with a rolling chassis bicycle build equipped with Classified’s pioneering internal hub shifting technology

enve Classified

Classified Cycling, the Belgium-based drivetrain brand, will be bringing its proprietary internal hub shifting technology to carbon wheel and frame manufacturer ENVE’s premium products, giving ENVE customers access to new levels of performance on road and gravel.

The global partnership will see several ENVE wheel models outfitted with Classified’s Powershift hubshell. The system enables riders to enjoy the gearing range and versatility offered by a 2x system but with the increased efficiency and aerodynamic advantages of a 1x, as well as the ability to shift under load, for more control. It will allow customers to build a bike from the wheels up with products including the MOG / Melee / Fray, Foundation, SES, and G Series. The system will also be available to purchase as a complete rolling chassis model, where consumers can select their bike build online or through ENVE’s dealer network. This includes options to fully integrate Classified’s Powershift technology with other selections like ENVE’s frameset, wheels, bars, stem and seat post models.

Classified

The range of Classified-equipped ENVE products, which are made to order, will be available in the EU and US from April 17 (complete bikes available only in Europe), with the first orders shipped the first week of May. Prices start from:

Wheels with Classified hubshell: Foundation: €1.499 / $1,100, G Series: €2.699 / $2,150, SES Series: €2.999 / $2,450.

Rolling Chassis: ENVE Melee, MOG and Fray ENVE rolling chassis starting from €7.699 / $8,000 with Classified Powershift system.

Complete bike builds (Europe only): starting from €10.899.

Classified

ENVE is the latest premium manufacturer to join Classified’s increasing portfolio of partner brands that integrate Powershift as a performance option to their flagship product ranges. These include DT Swiss, Mavic, Reynolds, Fast Forward, Boyd Cycling and Spinergy. Riders across road, gravel and MTB select Powershift for its multitude of performance advantages over a traditional transmission system, from increased mechanical and aerodynamic efficiency to lower maintenance in the harshest conditions, as well as the ability to shift under full load.

“We look to ENVE as a benchmark of premium cycling manufacturing and this partnership represents our continued pursuit of innovation and performance in the industry,” said Mathias Plouvier, CEO of Classified. “By working together with ENVE and our other partners, we can make our technology accessible to more riders than ever, giving them access to a new level of shifting performance and versatility whether they ride on the road, gravel or trail.”

“ENVE has always been about delivering the best performance to uncompromising riders,” said Michael Stimola, CEO of ENVE Composites. “Working with Classified allows us to add a cutting-edge technology to a demanding community who want their bikes to excel under any conditions.”

Jake Pantone, VP of Product & Brand at ENVE added, “ENVE’s mission is to create a better ride experience through science and insight. When we were first introduced to the Classified Powershift Hub, we saw innovation that could enhance ENVE’s mission and bring value to our discerning customers. Whether someone is looking to maximize drivetrain efficiency, improve aerodynamics, or increase the range of their one-by drivetrain, Powershift delivers. We know this from personal experience after nearly two years of using the product ourselves. Pairing Classified’s Powershift Hub with an ENVE carbon rim, promises unprecedented performance of this system.”

ENVE Classified

Wheelsets and builds are available via ENVE’s website and retailers. First looks of the system will be available in-person at the Sea Otter Classic in Monterey, California on April 18-21.


The Mips Safety System – More Integrated Than Ever
Leading helmet manufacturers are trusting Mips due to seamless integration and their aim to exceed safety standards.

mips

Mips, a global leader in helmet-based safety and experts in dangerous rotational motion, is expanding its solutions and integrations into more helmets and styles. Led by its recently announced innovative Virtual Test Lab (VTL) and new solutions like Mips® Integra Split, Mips® Air Node and Mips® Integra TX, over 150 helmet manufacturers (in categories like bike, snow, moto, equestrian etc.) around the world trust the Mips safety system to be added to their products.

The classic yellow Mips low friction layer that most people have seen in helmets for years is still there. But most new helmets with Mips technology today feature a system that is even more integrated and sometimes almost invisible when you look inside the helmet.

“We’re committed to making helmet-based safety more accessible to everyone,” said Mips CEO, Max Strandwitz. “By expanding our range of solutions and integrations into more helmet models and styles, we’re making it easier for riders and other helmet users to choose the helmet best fitted for their needs, taste in style, and fit. But for Mips, progress and innovation don’t stop there. We view industry standards as a baseline, not a finish line. We’re constantly pushing the boundaries of helmet safety through research and development, true to our mission: to lead the way to safer and more sustainable helmets.”

mips

All Mips safety systems are engineered to meet the same criteria within redirection of rotational motion and are designed to provide safety beyond industry standards.

Mips provides a wide range of solutions to meet the differing needs of the many types of helmet users. Please see the different solutions listed below and you can see more from the whole range here;

mips

Mips® Essential Core: Designed to help reduce rotational motion in oblique impacts through low friction. Simple, yet efficient. A perfect introduction to the Mips safety systems, it can be found in helmets used for bicycling, horse riding, motorcycle riding and skiing.

Mips® Evolve Core: Mips Evolve Core is a system designed for use in a wide variety of helmets intended for activities such as skiing, horse riding, bicycling and motor sports. With its refined fit and light construction, Mips Evolve Core has become our most popular helmet safety system.

Mips® Air Node: Fasteners are designed to release at oblique impacts to help redirect rotational motion. The Mips Air Node system provides omnidirectional movement with minimal changes to the original helmet. It is especially suitable for highly ventilated, lightweight helmets, as the system itself adds practically no extra weight or volume.

Mips® Elevate Core: Rotational movement for harness helmets in oblique impacts. Hard hats were initially developed to protect against falling objects and are now used for workplace safety throughout the construction industry and many other workplaces.

Mips® Integra Fuse: A premium solution for omnidirectional movement. The system is comfortable, and durable, and adds no stack height to the helmet. It can be found in helmets used for biking, skiing, motorsports and horse riding.

Mips® Integra Split: The design of the Mips Integra Split provides seamless integration, a comfortable fit and gives designers freedom to incorporate greater ventilation in the helmet. The system provides omnidirectional movement for helmets with ample EPS coverage.

Mips® Integra TX: An invisible solution that provides omnidirectional movement. Mips Integra TX is useful in moto, equestrian, and snow helmets, where comfort is vital. The system is integrated in the comfort padding and is attached to the helmet with hook-and-loop fabric or existing attachment points inside the helmet.

As more helmets utilize the Mips safety systems, consumers demand progressively more integrated versions of the systems. Mips aim is to minimize the presence and visibility of the safety system without compromising the level of redirection of dangerous rotational motion to the head for any of its products. That means making Mips technology something that the user never has to manage or sometimes even notice.

mips


GripGrab New Short Finger Summer Cycling Gloves
GripGrab announces the launch of its all-new range of short finger cycling gloves for summer rides

GripGrab

Engineered for optimal functionality
The new range of GripGrab short finger gloves carries forward the tradition of GripGrab’s excellence that cyclists have come to trust. Engineered to a level of optimal functionality, the gloves boast a meticulous design that combines comfort, durability and grip – ensuring the rider experiences the ultimate connection between hand and handlebar. Crafted with state-of-the-art technology, the new GripGrab short finger gloves are more than just an accessory: they are essential companions for cyclists who demand the best comfort.

Improving what was already good
The new GripGrab Short Finger Summer Cycling Gloves represent a leap forward in the design of cycling essentials, taking what was already good and making it even better. When it comes to functionality, there’s always room for improvement. GripGrab understands that product development is an ever evolving concept, and these gloves embody the brand’s commitment to designing and developing cycling gear that enables riders to experience cycling in the best way possible.

GripGrab

Resourceful design with reduced impact
The new Summer Cycling Gloves are made with a conscious choice of using recycled materials. By incorporating recycled materials (up to 90%) in the gloves, GripGrab delivers new gloves that are both environmentally responsible and performance driven.

Featured products
The new GripGrab summer short finger cycling gloves range offers a carefully curated set of products that have earned their place in the line-up by meeting specific functional needs. Making purposeful cycling wear is key to understanding GripGrab’s mission of making gear that allows you to ride in all conditions.

Below are two prime product examples from the range that show this approach.

GripGrab

Expert RC Max Padded Short Finger Summer Gloves
The GripGrab Expert RC Max Padded Short Finger Summer Gloves combine maximum comfort with exceptional durability.
These gloves feature Ride Comfort Max padding to maximise comfort in multiple handlebar positions. The unique padding blend includes strategically positioned high-density foam in combination with memory foam, ensuring superior cushioning on long rides. The high-end microsuede palm is perforated to enhance breathability and offers exceptional abrasion resistance. Grip is enhanced with a silicone pattern for a secure handlebar hold. The backs of the gloves use elastic mesh, providing great comfort and optimised ventilation. The thumb is constructed from a thin microsuede layer, perfect for wiping sweat away from your skin or cleaning your glasses.

Drawing from two decades of experience in crafting cycling gloves, the GripGrab Expert RC Max Padded Short Finger Gloves mark the next level in glove design, succeeding the renowned GripGrab SuperGel gloves. These gloves excel in every aspect expected of summer cycling gloves, providing enduring comfort and superior protection while enhancing durability and using recycled materials. Crafted with a focus on quality and durability, these gloves are designed to be your enduring cycling companion.

GripGrab

ProRide RC Max Padded Short Finger Gloves
The GripGrab ProRide RC Max Padded Short Finger Gloves are designed to offer lasting hand comfort during long days in the saddle.

These gloves incorporate strategically placed padding designed for optimal comfort in various hand positions on the handlebars. The unique padding blend includes high-density foam in combination with memory foam, designed to reduce hand fatigue on long rides. The durable microsuede palm enhanced by silicone print, ensures a secure grip and protection in case of a crash, offering confidence and comfort during your rides.

Fans of the legendary GripGrab ProGel short finger gloves will appreciate this next generation model, drawing on two decades of expertise in designing cycling gloves. Designed with innovative patterns and materials, with a focus on using recycled content, these gloves will enhance the comfort and protection of your hands during long rides.

GripGrab

Ride Comfort Levels
The GripGrab short finger gloves range offers two padding configurations: RC Lite and RC Max. Each configuration features an ergonomic design based on the natural contours of the hand. With strategically positioned padding, pressure points and nerve areas are protected, ensuring optimal ride comfort.

RC Lite
Gloves with RC Lite padding provide essential cushioning for entry-level cyclists on short to medium rides. The RC Lite configuration includes effectively placed padding to emphasise the protection of the Ulnar nerve, resulting in a comfortable experience with both flat-bars and drop-bars.

RC Max
Gloves with RC Max padding offer a fully padded design that provides control and grip. The RC Max padding covers the Ulnar nerve and sensitive pressure points around the Thenar area. The RC Max configuration is designed for longer rides on road and gravel, catering to riders seeking maximum comfort with drop-bars. The RC Max padding also contributes to improved crash protection.

GripGrab

Available now

  • The GripGrab Summer Cycling Wear is available now via GripGrab’s extensive European retailer network.
  • The full range is also available now on GripGrab.com.

The Stinner x MADE Photo Stick
Elevated Solutions for Pro Bicycle Photography

Stinner

The long-awaited Stinner x MADE photo stick is here! Years of shooting custom bikes have culminated in the ultimate bicycle photography tool. Fabricated in Santa Barbara, CA, the Photo Stick features a lightweight, packable design and expert craftsmanship synonymous with the Stinner brand. The first run of Photo Sticks is available in steel, with a limited run of titanium versions coming soon. The Photo Stick is your new photo assistant, ensuring every shot is dialed.

Stinner

Comprised of 3 pieces with welded bottle bosses for attachment, the Photo Stick breaks down for easy carry on the bike, waist pack, or in your photo gear. It deploys by screwing the pieces together and supports the bike securely at the non-drive side bottom bracket/crankarm. Each Photo Stick is finished in-house and features rubberized ends for added grip. Leave it in “frame”, or photoshop it out for perfect floating bike shots on your ride.

Stinner

In a true collaborative spirit, the MADE team brought this concept to Stinner for fabrication and teased the project at MADE 2023.

stinner

Features:

  • Collapsible and packable (Welded bottle bosses for the win!)
  • Made in the USA
  • Cerekote finish for durability on the Steel version (Ti Coming Soon!)
  • Raw blasted finish on the Titanium version – COMING SOON!
  • Rubberized ends for added stability
  • MSRP: $59.99
  • More info at: www.stinnerframeworks.com

 

Note: PEZCyclingNews ask that you contact the manufacturers before using any products you see here. Only the manufacturer can provide accurate and complete information on proper / safe use, handling, maintenance and or installation of products as well as any conditional information or product limitations.


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Best Gut Health Blogs & Resources to Follow

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Gut health is capturing more attention than ever before, and with good reason. Once relegated to a niche subject, it has now taken center stage for those committed to maintaining overall health and wellness. From dietary choices to lifestyle habits, every aspect of our lives appears to impact our gut health, which in turn influences nearly every facet of our well-being.

In recent years, a surge in popularity has been observed in gut health blogs and resources, indicative of a growing awareness of its importance. Whether delving into the intricate world of gut microbiota or uncovering the ties between our diet and digestive health, a wealth of information is available. However, amidst this abundance, determining reliable and informative sources can be overwhelming.

Simplifying the Search: A Guide to Top Gut Health Blogs and Resources

This article aims to streamline your quest by presenting a curated list of the finest gut health blogs and resources available. After scouring the internet, we bring you platforms renowned for their expertise, reliability, and ability to present intricate information in an accessible manner. Whether you’re a healthcare professional, a nutrition enthusiast, or someone just embarking on the journey of gut health exploration, these resources promise valuable insights and practical tips to elevate your understanding and care of your gut.

Join us as we delve into the world of gut health, exploring top blogs and resources that shape our understanding of this vital aspect of health and wellness.

Understanding Gut Health: A Cornerstone of Overall Well-being

Gut health, a term now prevalent in scientific circles and everyday wellness discussions, encompasses the function and balance of bacteria in the various segments of the gastrointestinal tract. While organs like the esophagus, stomach, and intestines collaboratively enable us to consume and digest food seamlessly, gut health extends beyond this basic function, serving as a cornerstone for overall well-being.

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The Pinnacle of Health: The Importance of Gut Health

Often referred to as the body’s “second brain,” the gut is crucial for more than just digestion. It intricately influences everything from our mood to our immune system. A healthy gut contributes to a robust immune system, heart health, brain health, enhanced mood, restful sleep, effective digestion, and may even play a role in preventing certain cancers and autoimmune diseases. At the center of this delicate equilibrium is the gut microbiome, comprising trillions of bacteria, viruses, and fungi.

Gut Microbiome: Orchestrating Health

The gut microbiome is a dynamic ecosystem with a profound impact on our health. Research underscores the importance of a balanced gut microbiome in digesting food and absorbing nutrients essential for overall health. Additionally, the gut microbiome participates in crucial bodily functions, such as regulating inflammation and defending against harmful pathogens.

Gut Health and Disease: The Delicate Balance Unveiled

Dysbiosis, an imbalance in the gut microbiome, has been linked to various health issues, including inflammatory bowel diseases like Crohn’s disease and ulcerative colitis, obesity, type 2 diabetes, heart disease, and mental health disorders like depression and anxiety. Factors like diet, genetics, and environment influence the diversity and quantity of microbes in the gut, significantly impacting overall health.

Scientific Studies and Authoritative Sources

  • The Gut-Brain Connection: Research elucidates the connection between gut health and mental health, often referred to as the gut-brain axis. This connection implies that the gut microbiome can influence brain health, affecting mood and cognitive functions.
  • Impact on Immune System: The majority of the immune system resides in the gut, and studies indicate that a healthy gut microbiome can regulate immune responses and protect against harmful pathogens.
  • Role in Chronic Diseases: Research establishes a link between gut microbiome diversity and chronic diseases such as type 2 diabetes and heart disease.
  • Diet and Gut Health: Diet plays a pivotal role in shaping the gut microbiome. A diet rich in diverse and fiber-rich foods fosters a more diverse microbiome, beneficial for overall health.

Understanding gut health and its repercussions on overall well-being is imperative. AFPA offers a Specialty Certificate in Gut Health Nutrition for those seeking to support others in their quest for nutritional support for gut health. Nurturing our gut microbiome through mindful lifestyle choices and diet significantly influences overall health, reducing the risk of various diseases.

Criteria for Selecting Top Gut Health Blogs and Resources

Navigating the plethora of information on gut health can be challenging, especially in an era plagued by misinformation. This challenge is particularly pertinent to health professionals and nutrition coaches who must base their practices on scientifically sound information.

Importance of Academic and Scientific Resources

For those in the health and nutrition field, staying abreast of new publications in scientific journals and academic websites is indispensable. These sources furnish the most up-to-date and peer-reviewed research findings, crucial for maintaining a high standard of knowledge. Key academic and scientific resources include:

  • PubMed: A free search engine accessing the MEDLINE database, providing references and abstracts on life sciences and biomedical topics.
  • Google Scholar: A freely accessible web search engine indexing the full text or metadata of scholarly literature across various publishing formats and disciplines.
  • ScienceDirect: A subscription-based website offering access to a substantial database of scientific and medical research.
  • JAMA (Journal of the American Medical Association): A highly regarded, peer-reviewed medical journal published by the American Medical Association.
  • Nature Reviews Gastroenterology & Hepatology: Offers authoritative, high-impact reviews on a range of topics in gastroenterology and hepatology, including gut health.

While academic resources are invaluable, popular resources like blogs and websites also play a significant role. They keep the audience engaged, introduce specialists, provide diverse perspectives, and serve as excellent tools for clients due to their accessible language and relatable content. Criteria for selecting these resources include:

  • Credibility: Information should be supported by scientific research, and sources must be clearly cited. The credibility also stems from the qualifications and expertise of the authors.
  • Expertise of Authors: Look for blogs written by professionals with credentials in nutrition, dietetics, gastroenterology, or related fields, as their expertise adds authority to the content.
  • Quality of Content: Blogs should offer well-researched, accurate, and up-to-date information. They should be well-written, clear, and understandable to a general audience.
  • Frequency of Updates: Regular updates signify a committed and reliable source, ensuring that the content is current and covers the latest developments in gut health.
  • Engagement with Readers: A good blog not only provides information but also engages with readers through comments, Q&A sessions, or social media interaction, indicating an active community of followers.

By adhering to these criteria, health professionals and nutrition coaches can recommend and utilize resources that are not only informative and engaging but also accurate and trustworthy. Striking a balance between scientific rigor and accessible information is crucial in staying well-informed in the dynamic field of gut health.

Top Gut Health Blogs and Websites to Follow

Gut Microbiota for Health

Overview: Launched by the European Society for Neurogastroenterology and Motility, Gut Microbiota for Health is a platform dedicated to sharing knowledge and promoting debate about gut microbiota, focusing on its significance for health and quality of life.

Why It’s Great: With contributions from a global community and interactions across various social media channels, this platform is an international benchmark for information on gut microbiota. It’s ideal for those seeking comprehensive and scientifically-backed information on gut health.

The Gut Stuff

Overview: Founded by the Mac twins, The Gut Stuff demystifies nutrition and gut health, drawing from personal experiences as participants in the TwinsUK research at King’s College London. The blog explores the uniqueness of gut microbiota and its impact on individual health.

Why It’s Great: This blog is perfect for those who appreciate a blend of personal journey and scientific research. It offers an accessible approach to understanding gut health, making it suitable for both beginners and those with a deeper interest in the subject.

BMJ Gut Blog

Overview: The BMJ Gut Blog, associated with the Gut journal by BMJ, delves into the science of gut health. It’s a resource-rich platform for those who have completed specialized certifications in gut health and are looking to deepen their scientific understanding.

Why It’s Great: For professionals and enthusiasts craving a deeper dive into the scientific aspects of gut health, this blog is a treasure trove of information, offering detailed insights and the latest research findings in the field.

Love Your Gut

Overview: Love Your Gut is an initiative by Yakult UK Limited, in association with various digestive health organizations. It focuses on the importance of good gut health and includes initiatives like Love Your Gut Week to raise awareness about digestive health.

Why It’s Great: This blog is an excellent resource for understanding the vital role of the digestive system. It’s backed by reputable organizations, making it a trustworthy source for information on maintaining good gut health.

The Gut Health Dietitian Blog

Overview: Led by Sydney-based dietitian Nicole, The Gut Health Dietitian Blog combines expertise in dietetics and psychology, focusing on resolving gut-related issues and improving overall well-being through evidence-based nutrition care.

Why It’s Great: Nicole’s unique qualifications and personal experiences make this blog a go-to for practical, patient-focused advice on gut health. It’s ideal for those seeking professional guidance on managing gut health through diet and nutrition.

Each of these blogs offers a unique perspective on gut health, catering to a range of interests from scientific research to practical dietary advice. They are valuable resources for anyone looking to improve their understanding and management of gut health.

Essential Podcasts for Gut Health Enthusiasts

In the ever-evolving field of gut health, podcasts have emerged as a valuable resource for both professionals and enthusiasts. They offer an accessible way to stay informed about the latest research, treatments, and perspectives in digestive health. Here’s a highlight of a notable podcast in this domain:

Butts & Guts: A Cleveland Clinic Digestive Health Podcast

  • Hosted By: The Cleveland Clinic Digestive Disease & Surgery Institute, with Colorectal Surgery Chairman Scott Steele, MD, as the host.
  • About: “Butts & Guts” delves deep into digestive and surgical health under the expert guidance of Dr. Scott Steele. Covering topics from food allergies’ impact on the digestive system to the latest updates in Inflammatory Bowel Disease (IBD) treatment, this podcast is a treasure trove of information.
  • Topics Covered: Crucial topics such as IBD in children, constipation, and areas like erectile dysfunction and pelvic pain.
  • Recommended For: Individuals looking to deepen their understanding of gut health, especially those interested in the latest treatments and research.
  • Butts & Guts on Spotify

“Butts & Guts” stands out for its authoritative content, delivered by a leading expert in the field. The podcast’s focus on both common and complex issues related to gut health makes it a must-listen for anyone interested in the latest developments and advice in digestive health and surgery.

Smart Digestion Radio by Dr. Christine Kaczmar

  • Hosted By: Dr. Christine Kaczmar, also known as The Digestion Doctor.
  • About: “Smart Digestion Radio” brings Dr. Christine Kaczmar’s expertise in diet, digestion, and nutrition to the forefront. Known for her straightforward approach, Dr. Kaczmar discusses real issues affecting our environment, bodies, and overall health. The podcast blends professional insights with clear, understandable explanations.
  • Episodes and Topics: The podcast covers a diverse range of subjects, from the basics of stomach acid and protein digestion to specific conditions like Crohn’s disease. Note that Dr. Kaczmar often integrates discussions of her products and services into episodes.
  • Smart Digestion Radio on Spotify

Dr. Kaczmar’s “Smart Digestion Radio” stands out for its pointed discussions about various gut health topics. It serves as a valuable resource for those seeking to understand the intricacies of gut health in a straightforward and engaging manner.

Huberman Lab: “How to Build, Maintain, and Repair Gut Health” by Dr. Justin Sonnenburg

  • Hosted By: The Huberman Lab podcast, known for exploring neuroscience and biology.
  • Guest Expert: Dr. Justin Sonnenburg, Professor of Microbiology & Immunology at Stanford University.
  • Episode Overview: This episode features Dr. Sonnenburg, whose research delves into the gut microbiome’s impact on mental and physical health. The discussion explores the architecture of the gut microbiome, its variability across the gastrointestinal tract, and how it’s influenced by diet, environment, and genetics.
  • Key Topics: Early establishment of the microbiome, lifestyle factors affecting the microbiome, communication between the gut microbiome and other organs, clinical findings on diets rich in fermented foods, and the negative effects of Western diets on the gut microbiome.
  • Why It’s Recommended: This episode provides a comprehensive overview of gut health backed by the latest scientific research.
  • Huberman Lab Episode

Dr. Sonnenburg’s appearance on the “Huberman Lab” podcast provides listeners with a thorough understanding of gut health, backed by the latest scientific research. It’s an ideal episode for those wanting to learn about gut health in an engaging and informative way.

The Gut Health Gurus Podcast by Kriben Govender

  • Hosted By: Kriben Govender, a Food Scientist and dedicated Gut Health Advocate.
  • About the Host: Kriben Govender combines his background in food science with a passion for gut health advocacy. His mission is to highlight the critical role of gut health in addressing various health issues.
  • Podcast Overview: “The Gut Health Gurus Podcast” is a journey into the world of gut health, led by Govender. The show focuses not only on the basics of gut health but also delves into innovative and emerging topics in the field.
  • Highlighted Topics: Integrating Ayurveda with gut health, the impact of artificial sweeteners on the microbiome, and the connection between gut health and mental well-being.
  • The Gut Health Gurus Podcast on Apple Podcasts

Kriben Govender’s podcast provides a well-rounded exploration of gut health, touching on both foundational concepts and cutting-edge research. It serves as an excellent resource for those seeking a comprehensive understanding of how gut health influences overall well-being.

These podcasts offer a diverse range of perspectives, ensuring that listeners gain a well-rounded understanding of gut health. Whether you’re a health professional or someone interested in improving your own well-being, these podcasts provide valuable insights in an easily digestible format.

Books remain an essential medium for exploring complex topics in-depth. The following selections provide comprehensive insights into gut health, catering to different preferences and levels of expertise:

“Digestive Wellness” by Elizabeth Lipski 

A comprehensive guide to digestive health, covering a wide range of topics from migraines to arthritis, and the connection between digestive health and overall wellness. This book is particularly revered in AFPA’s Gut Health Nutrition Specialist course for its practical solutions to numerous conditions and disorders, along with expert guidance on the latest in testing, diagnosis, nutrition, and natural therapies. 

“The Mind-Gut Connection: How the Hidden Conversation Within Our Bodies Impacts Our Mood, Our Choices, and Our Overall Health” by Dr. Emeran Mayer 

Dr. Emeran Mayer presents a revolutionary look at the intricate relationship between the mind and gut, combining neuroscience with the latest discoveries on the human microbiome. This book offers practical advice on harnessing this connection for better health, including dietary recommendations and insights into the impact on mood, choices, and overall well-being. 

“Gut: The Inside Story of Our Body’s Most Underrated Organ” by Giulia Enders 

This book offers a fascinating tour of the human gut, from the author’s perspective as a microbiologist. It’s praised for its engaging and accessible approach to complex scientific concepts. 

“The Good Gut: Taking Control of Your Weight, Your Mood, and Your Long-term Health” by Justin Sonnenburg and Erica Sonnenburg 

Written by Stanford University researchers, this book delves into the world of the gut microbiome and its profound impact on overall health, including weight, mood, and long-term wellness. 

“Brain Maker: The Power of Gut Microbes to Heal and Protect Your Brain for Life” by Dr. David Perlmutter 

Neurologist Dr. David Perlmutter explores the intriguing connection between the gut and the brain, offering insights into how gut health can impact neurological and cognitive health. 

“The Microbiome Diet: The Scientifically Proven Way to Restore Your Gut Health and Achieve Permanent Weight Loss” by Raphael Kellman 

This book focuses on the microbiome diet, a new approach to weight loss that emphasizes the importance of gut health. It combines scientific research with practical advice. 

“Fiber Fueled: The Plant-Based Gut Health Program for Losing Weight, Restoring Your Health, and Optimizing Your Microbiome” by Will Bulsiewicz 

A comprehensive guide to gut health from a plant-based perspective, this book by gastroenterologist Will Bulsiewicz discusses how a fiber-rich diet can optimize the gut microbiome. 

“Healthy Gut, Healthy You” by Dr. Michael Ruscio 

This book provides a personal plan for gut health, helping readers understand how their gut works and how to optimize its function for better health and well-being. 

These books offer diverse perspectives on gut health, catering to various interests and levels of expertise. Whether you’re seeking a scientific exploration of the gut-brain connection or practical advice on improving your microbiome, these selections provide valuable insights.

Integrating Gut Health Knowledge into Daily Life

Understanding gut health is crucial, but translating this knowledge into actionable steps is where true benefits emerge. The wealth of information from the blogs and resources discussed earlier can be transformative when applied practically. Here are some tips on how to use this information to enhance your gut health:

  1. Dietary Changes: Start by incorporating more fiber-rich foods, probiotics, and fermented foods into your diet. These elements are essential for a healthy gut as they promote beneficial bacteria and aid in digestion.
  2. Mindful Eating: Pay attention to how your body reacts to different foods. Keeping a food diary can help identify foods that support your gut health and those that might trigger discomfort.
  3. Lifestyle Adjustments: Regular exercise, adequate sleep, and stress management are crucial for maintaining a healthy gut. These practices not only improve gut function but also enhance overall health.
  4. Continuous Learning: Stay informed about the latest research and recommendations in gut health. Regularly visiting the blogs and resources mentioned can provide ongoing education and inspiration.
  5. Professional Guidance: For those looking to delve deeper, professional courses offer a structured and comprehensive way to learn about gut health. Examples include AFPA’s Certified Holistic Nutritionist course and Gut Health Nutrition Specialist certificate of specialty. These courses provide in-depth knowledge and practical skills, enabling you to understand complex concepts and apply them in real-world settings, whether for personal health or professional practice.

By actively applying insights gained from these resources and considering further education, you can make informed decisions that positively impact your gut health. Remember, small, consistent changes can lead to significant improvements in your overall well-being.

Main Takeaways

The world of gut health is rich and diverse, offering insights for everyone, from medical professionals to everyday health enthusiasts. The blogs and resources explored provide not only a deeper understanding of gut health but also practical advice for incorporating this knowledge into daily life. As we continue to uncover the mysteries of the gut and its impact on overall well-being, staying informed through reliable and informative sources will undoubtedly empower us to make better health decisions and foster a healthier lifestyle. Taking care of your gut is not just about improving digestion; it’s about nurturing your total health and well-being.

Probiotic and Prebiotic Foods: Nutrition, Gut Health, and the Brain CECProbiotic and Prebiotic Foods: Nutrition, Gut Health, and the Brain CEC

Earn 6.0 AFPA CECs

Probiotic and Prebiotic Foods: Nutrition, Gut Health, and the Brain

Learn what probiotic and prebiotic foods are and examples of each, and how they contribute to gut health and brain health when incorporated into the diet.

References and Further Reading

  1. Peters, B. A., Xing, J., Chen, G., Usyk, M., Wang, Z., McClain, A. C., Thyagarajan, B., Daviglus, M. L., Sotres‐Alvarez, D., Hu, F. B., Knight, R., Burk, R. D., Kaplan, R. C., & Qi, Q. (2023). Healthy dietary patterns are associated with the gut microbiome in the Hispanic Community Health Study/Study of Latinos. The American Journal of Clinical Nutrition, 117(3), 540–552.
  2. Flint, H. J., Scott, K. P., Louis, P., & Duncan, S. H. (2012). The role of the gut microbiota in nutrition and health. Nature Reviews Gastroenterology & Hepatology, 9(10), 577–589.
  3. Harvard Health. (2023, July 18). The gut-brain connection.
  4. Wu, H. J., & Wu, E. (2012). The role of gut microbiota in immune homeostasis and autoimmunity. Gut microbes, 3(1), 4–14.

Vegan Oyster Mushroom Caesar Salad — Green Kitchen Stories

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Hi! We are back after the summer with a vegan take on Caesar Salad. Or, the focus here is actually more on the mushrooms and the salad is just one way to serve them. I (David) posted this recipe as a little Lunch Therapy cookalong on my instagram last week but thought I’d put it here as well to make it easier to return to, print or just cook in your own tempo.

We haven’t been posting new recipes for a while since we have just gone through with our big move to Denmark. Everything is still very new and pretty chaotic to be honest as we are trying to find our way in our new house. But the kids are doing well and have adapted quickly to their new schools, Luise is doing her midwife internship at a Rigshospitalet in Copenhagen and I’m working on starting a Green Kitchen Studio here in Copenhagen (email me if you think you’d be a good fit in the team, currently looking for a junior recipe developer). We’ll share more about us and the move in another post once we are further settled in. Today, it’s all about this shroom salad!

I kept seeing this cool way of searing mushrooms on several sources online. The technique is that you press them between two pans on medium high heat so they release liquids and get a really crunchy outer texture. And then add a marinade that they soak up and become packed with flavor. I think the technique is credited to Derek Sarno and the result is pretty remarkable and the texture reminded me almost of chicken (although don’t take my word for it, I haven’t eaten chicken in 25 years). Anyway, they get both crunchy and juicy flavorful at the same time. You can see how I do it in this reels video. We serve the mushrooms with an easy vegan caesar that we make by simply tossing romaine lettuce in a dead simple dressing with just vegan mayo, a splash of vinegar and capers instead of the traditional anchovies and warm chickpeas instead of croutons. It’s a truly delicious meal. Promise. Let us know what you think if you try it!



Birth Story: The Power of a Supportive Birth Team with Sydney Pollock LCSW, PMH-C

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Today we have a birth story from one of our community members Sydney Pollock.  I had the privilege of watching Sydney go through her whole pregnancy at PYC.  She started taking class very early in her pregnancy and the last class that she took was the day her water broke, two days before she was supposed to be induced!  Sydney shares her birth story with me and recounts the surprises that happened during her experience.   As we were talking about the highs and lows and some of the unanticipated outcomes of her birth, she spoke about how her care provider was incredibly supportive.  The way her birth team treated her made the difference between her having a dramatic birth experience versus a traumatic one.  Sydney’s birth story is an example of how birth doesn’t have to go exactly how we envisioned for it to feel empowering.  Birth can have its unexpected turns, but you don’t have to be traumatized by it.  Despite its twists and turns, you can still feel incredibly supported and taken care of by the people around you.  That support can have a positive impact on how you view your birth experience.  

On this episode of Yoga|Birth|Babies, we welcome Sydney Pollock.  She is a first-time mom to her baby Abigail.  She is a therapist (LCSW) in private practice and specializes in children ages 0-5 as well as pregnancy/postpartum (PMH-C).  She lives in NYC with her husband, baby Abigail and two dogs Cooper and Milo.

Sydney emphasizes that her birth story would have gone very differently if she did not fully trust her care provider.  She believes that having confidence in your provider allows for a more positive birth experience and encourages parents to seek a provider they trust.   She is grateful for the care she received from her birth team and hopes that other parents will have the same level of care. 

In this episode you will learn:

  • Her unique insights into pregnancy and postpartum.
  • How she prepared for pregnancy and birth.
  • How she chose her birth team.
  • Her strategies during the challenging moments of birth.
  • How her care team supported her during birth.
  • About her postpartum experience.
  • About her views on postpartum, coming from a background of working with the postpartum population.
  • A piece of advice Sydney would like to offer new and expectant parents.
  • How to connect with Sydney.

About Sydney:

Sydney Pollock is a first-time mom to her baby Abigail.  She is a therapist (LCSW) in private practice and specializes in children ages 0-5 as well as pregnancy/postpartum (PMH-C).  She lives in NYC with her husband, baby Abigail and two dogs Cooper and Milo.

Connect with Sydney:

Website:  www.sydneypollocklcsw.com

  • Don’t forget to grab your FREE guide, 5 Simple Solutions to the Most Common Pregnancy Pains HERE 
  • If you love what you’ve been listening to, please leave a rating and review! Yoga| Birth|Babies (Apple) or on Spotify!

To connect with Deb and the PYC Community: 

Instagram & Facebook: @prenatalyogacenter

Youtube: Prenatal Yoga Center

Evidence Based Benefits of Manuka Honey – Kelly Jones Nutrition

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Aiding the physical and mental performance and wellness of active individuals at all ages is my passion. With the extremely busy lives we lead, it’s a priority for me to simplify nutrition, performance, and wellness science so I can provide you with practical advice. As a business owner who maintains a high level of fitness and a mom of two little ones in daycare and school, I relate to your desire for foods and products that fit into a busy routine with little to no effort and the potential for a big return. That’s why I am so excited to cover the evidence based benefits of Manuka honey and how I use it to support my active family’s wellness!

Thanks to my long time partner, Nature Nate’s for sponsoring this post. Thoughts are my own and all science is via peer-reviewed published research. Disclaimer: The information below is provided for informational purposes only and should not be interpreted as individualized medical advice or care. For treatment of specific conditions, please seek the advice of a physician.

What is Manuka Honey?

While I’m a lover of traditional honey and use it weekly as a topping and in recipes, manuka is different. Genuine manuka honey is a monofloral variety that comes specifically from manuka trees in New Zealand. It is unique in that it has a more rich and earthy flavor, as well as thicker texture when compared to traditional honey. What makes manuka really stand out though, is that abundant research supports oral and topical uses that are backed by both alternative health as well as conventional medical providers.

Antibacterial and Anti-inflammatory Compounds in Manuka

Manuka honey has unique antibacterial as well as anti-inflammatory properties that we don’t get from average honey. While research has shown since the 1980’s that manuka has the ability to kill many pathogens, it wasn’t until 2008 that a compound called MGO (methylglyoxal) was found to be the main reason for its antibacterial action. In addition to MGO, manuka honey also contains a variety of phenol and polyphenol compounds that increase the antibacterial actions while acting as antioxidants with anti-inflammatory effects. Researchers even believe these phenolics can work with antibiotics to enhance their action and benefit patients with more serious disorders and infections. Finally, another unique compound to manuka, called leptosperin, has been found to have anti-inflammatory properties.

Antibacterial Benefits of Manuka Honey

Due to the compounds listed above, FDA approved medical grade manuka honey and manuka products are used regularly as wound care in clinical settings. In addition to aiding in recovery of pressure ulcers, burns and more, it has been found effective to prevent and treat infections. Studies even show it can defend against highly contagious MRSA, a drug resistant bacteria.

When it comes to other uses, preliminary studies suggest that potential benefits of manuka honey may include:

  • care of mild eczema or psoriasis,
  • beneficial effects on the bacteria and microbes in the digestive tract (the gut microbiome) when consumed with a variety of other foods,
  • increased antioxidant intake, aiding in the body’s free radical defenses,
  • enhanced healing of minor cuts and scrapes (that don’t require medical attention),
  • fighting against H. Pylori, the bacteria associated with gastric ulcers,
  • protection against the bacteria Streptococcus pyogenes, which causes strep throat,
  • anti-carcinogenic properties, related to colon cancer risk, melanoma progression and radiation side effects, according to in vitro studies,
  • anti-viral properties against the virus causing chicken pox, shingles, and flu, also via in vitro research,
  • and more!

While more research is needed, the lack of risk with manuka (and the delicious, decadent taste) mean there can only be a reward! To read more about Nate’s manuka, head to their site.

Manuka Quality and Strength

manuka honey strengths

When you purchase manuka honey, you want authentic New Zealand manuka that has been UMFTM Certified. Studies have suggested there is adulterated manuka honey being sold and it’s important to ensure you’re actually buying a bottle with MGO and leptosperin for the benefits of manuka honey.

It couldn’t be easier to find a trusted brand since Nature Nate’s, the number one branded honey company in the US, now offers several strength of manuka honey! As with all of their honey products, Nature Nate’s manufactures only the highest quality, raw, unfiltered honey. Their New Zealand manuka has the international gold standard UMFTM certification by the UMFTM Honey Association.

UMFTM Certification is a quality assurance grading system with a four factor quality testing procedure validating potency, authenticity, shelf life, and freshness of New Zealand manuka honey.

  • Potency: UMFTM ensures MGO is detected; stronger MGO concentrations are associated with higher UMFTM ratings. MGO may increase after the honey is packaged, which is why a “+” is present.
  • Authenticity: The presence of the anti-inflammatory compound leptosperin shows that the manuka comes from New Zealand manuka flowers.
  • Shelf Life: A minimum value of the compound that converts to MGO (called DHA) is necessary to be certifies and is an important marker of shelf life. 
  • Freshness: The presence of another compound in manuka honey, HMF, shows the honey has not been overheated, ensuring it is raw, like all Nature Nate’s honeys.

Nate’s offers 3 strengths of manuka honey: UMFTM 5+, 7+ and 10+.

How to Use Manuka Honey

When it comes to enjoying manuka as a regular part of your wellness routine, the UMFTM 5+ honey is recommended and you can use it the same way you use regular honey! I love it spread over whole grain or sourdough toast with cashew butter, but you can also include it in a vinaigrette or add to a smoothie.

If your intent is to use manuka more therapeutically, choose Nate’s UMFTM 7+ or 10+ options. 1-2 teaspoons per day is recommended for the potential therapeutic benefits mentioned above. I give my little boys half a teaspoon, twice a day when either of them starts to cough or show signs they may be getting sick. While I haven’t been sick in quite awhile (knock on wood!), I take 1-2 teaspoons a day myself if they’re showing any symptoms, just in case. It’s perfect as a pre-workout snack!

If you want to use manuka topically to a minor cut or scrape, spread a small amount on clean gauze or a bandage before applying (as a reminder, chat with your doc before replacing any other treatment with manuka on your own!). You can also apply to small patches of dry or irritated skin and even use it in a homemade face mask!

nature nate's manuka honey

Key Takeaways About Manuka Honey

  • Due to MGO, Leptosperin, and thousands of phenolic compounds, research and health professionals support both oral and topical uses for Manuka honey as it contains unique antibacterial and anti-inflammatory compounds not found in average honey.
  • Not all honey marketed as Manuka is created equal. UMFTM Certification is the international gold standard for Manuka authenticity.
  • Nate’s Manuka honey is pure, raw, and unfiltered, offering 3 UMFTM certified strengths.

Learn more about the science and testing at umf.org and order your Nate’s Manuka on Amazon.

Elections Have Gotten More Accessible for Disabled Voters, but Gaps Remain

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In 2018, Kenia Flores, who is blind, voted by mail in North Carolina because she was attending college out of state. Had she been able to vote in person, she could have used an accessible machine. But voting absentee, her only option was to tell another person her choices and have them fill out her ballot. She had no way to verify what they did.

Dessa Cosma, who uses a wheelchair, arrived at her precinct in Michigan that year to find that all the voting booths were standing height. A poll worker suggested she complete her ballot on the check-in table and got annoyed when Ms. Cosma said she had a right to complete it privately. Another worker intervened and found a private space.

That night, Ms. Cosma — the executive director of Detroit Disability Power, where Ms. Flores is a voting access and election protection fellow — vented to the group’s advisory committee and discovered that “every one of them had a story about lack of ability to vote easily, and we all had different disabilities,” she said. “It made me realize, ‘Oh wow, even more than I realized, this is a significant problem.’”

It has been for decades. A series of laws — including the Help America Vote Act in 2002, or HAVA, which created new standards for election administration and grant programs for states to maintain those standards — have sought to make it easier. And they have, but major gaps remain.

That is illustrated in a new report to the federal Election Assistance Commission, released Thursday by six researchers from Rutgers University and one from San Diego State University.

The report looked at elections through the 20th anniversary of HAVA in 2022 and found that the law had generally improved accessibility. The shift was reflected both quantitatively (in turnout and the percentage of people reporting trouble voting) and qualitatively (in voters’ responses in focus groups).

But while the gap has shrunk, disabled Americans still vote at much lower rates than Americans who aren’t disabled.

In 2000, the last pre-HAVA election, turnout for people with disabilities was nearly 17 percentage points lower than the rate for people without disabilities. By 2020 — the most recent election that is directly comparable, since presidential and midterm years have different characteristics — that had narrowed to about 11 points.

The gap has always been smaller in midterms, whose electorates tend to consist of fewer and more dedicated voters. In 2022, it was 4.6 points, which was lower than the last midterm before HAVA (5.7 points in 1998) but not the narrowest result over the full period (4 points in 2014).

A separate measure — what percentage of people reported difficulty voting, even if they managed it — showed significant progress over the past 10 years.

In 2012, more than a quarter of people with disabilities, 26 percent, reported having trouble — far higher than the roughly 7 percent of people without disabilities who did. In 2022, 14 percent of disabled people reported trouble, compared with 4 percent of nondisabled people.

But the data showed backsliding recently: The 14 percent in 2022 was up from about 11 percent in 2020.

The lead researchers — Douglas Kruse and Lisa Schur, co-directors of the Rutgers Program for Disability Research and professors at the Rutgers School of Management and Labor Relations — said they could not say for sure why that happened. But they said the increase might reflect the revocation of pandemic policies that had made it easier to vote by mail, or an increase in people newly disabled by long Covid.

Dr. Kruse said a particularly revealing finding was that, from 2018 to 2022, turnout increased among people with disabilities even as it decreased overall. (The overall decrease was not surprising, as 2018 was an unusually high-turnout midterm election.) And the increase among disabled voters came almost entirely in states that made it easier to vote by mail during the pandemic.

“It’s a very striking indication that — surprise, surprise — making it easier to vote makes a big difference,” Dr. Kruse said.

Over the past three years, many Republican-led states have enacted new restrictions — including shortening early-voting periods, reducing the number of ballot drop boxes and limiting who can help voters return absentee ballots — that disability rights advocates have argued disproportionately affect disabled people.

Dr. Schur and Dr. Kruse emphasized that the research did not provide enough data to isolate the effects of specific restrictions.

But “even if they have a small impact, it’s a cumulative effect that people have multiple barriers to voting,” Dr. Schur said. “It’s transportation, it’s the time they have to vote early, it’s the time they have to do a mail-in ballot — each restriction just adds to the burden.”

While the greater accessibility of mail-in voting appears to have made a difference in the last two elections, the progress in the first years after HAVA appears to have been driven by better accessibility at polling places, including wheelchair access and accessible voting machines that can read ballots out loud and mark them.

But many voters reported in the focus groups that poll workers didn’t know how the machines worked.

Two years after her bad experience completing a ballot from her wheelchair, Ms. Cosma tried an accessible machine. It gave an error message, which the workers had to call for help to resolve. When they got it working, she completed and printed her ballot — only to find that the tabulator wouldn’t accept it because the paper was a different size from the paper used in the other voting machines.

“I eventually had to leave without seeing my ballot get put in the tabulator,” she said. “I do this kind of work professionally, I know how to advocate for myself, I know the rules, and I still left without my ballot being counted in front of me.”

Benjamin Hovland, the chairman of the Election Assistance Commission, said the remaining turnout gap could be tougher to close.

“A lot of work from election officials has gone into shrinking that gap, but if we want to think about how we make the next 5 percent, that’s going to require doubling down efforts,” Mr. Hovland said. “Some of this was undoubtedly lower-hanging fruit.”

He said the commission’s focuses included increasing training for election workers and promoting a wider range of voting options — with the understanding that mail-in voting might be the best option for many people with disabilities but the worst for others.

The researchers offered seven recommendations to the Election Assistance Commission and to local officials.

Among them were more extensively publicizing voting options and accommodations, which many focus group participants were unaware of, and having people with disabilities test polling locations in advance to identify problems.

Still, there are concrete signs of change.

Ms. Flores, who had to have someone else complete her absentee ballot in 2018, would not have had to do that today. After a court order in 2021, North Carolina lets disabled voters complete absentee ballots electronically.