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Feeling nervous about working out at a gym for the first time? We get it. It can be nerve-wracking to walk into a new place, especially if you're at the start of your fitness journey and aren't sure where to begin. At Evidation, we're here to support you as you work to become your happiest, healthiest self. Here, we'll take a look at what you need to know to walk into the gym with confidence.

Your first time at the gym: what to expect

Many people feel intimidated by the idea of walking into a gym for the first time. While it's normal to feel apprehensive about any new experience, being prepared, knowing what to expect, and keeping an open mind can help you feel comfortable as you jump into your new workout routine.

If you're getting a gym membership for the first time, you'll want to set some time aside to fill out paperwork and go through a tour of the gym. This process can take 20–30 minutes, so it's a good idea to factor that time into your first gym session. Typically, you'll be offered the option of working with a trainer to get started. This is a smart option to help you learn your way around the gym, and the first session is often free. Even if you aren't interested in personal training sessions long-term, going through a week or two of workouts with a trainer can help you feel comfortable in the gym, practice safe workout techniques, and get a routine under your belt.

During your tour, you'll likely see separate areas for weight training (typically separated into areas for free/handheld weights and weight machines) and cardio machines (including treadmills, stationery bikes, elliptical machines, stair climbers, and more). Most gyms also have separate areas for stretching, and some may also have rooms designed for group exercise. Your gym may also have a pool, a walking or running track, a spinning studio, and other specialized areas.

You'll also want to make sure that your gym bag has everything you need to carry you through your first session. Be sure to bring:

• Change of clothes
• Sweatshirt in case you're chilly in the gym
• Water bottle
• Towel to wipe off machines (if your gym doesn't provide them)
• Earbuds for music

Going in with a plan

Creating a plan before you go to the gym can provide you with a sequence to follow, which can help you feel more comfortable as you get used to the gym. Using a workout app like FitBod can be helpful, as it can create a personalized plan that provides exercises based on your current fitness level (as well as provides you with videos to show you how to correctly and safely perform each exercise).

If you're not sure of your goals and are simply looking to become more active, it's OK if you're not sure about your plan. Spending some time on the treadmill, listening to music while stretching, or taking some time to look around as you get some cardio time in on the stair climber can help to boost your comfort level as you get used to your surroundings.

Boosting gym confidence

Any time you walk into a new situation, it's normal to have some anxiety or apprehension about what to expect. Getting your mind right before you go to the gym for the first time can work wonders in helping you make the most of your workout.

Keep the following in mind to boost your confidence before you head into the gym:

• Remember, everyone in the gym had a first day, and it's totally normal to feel a bit nervous. Every person who you see crushing it in the gym was once in your shoes, pulling into the parking lot and working up the courage to try something new.
• Everyone is concerned with their own workout—not yours. Some people feel intimidated by going to the gym because of a fear that others may be looking at them, judging them, or waiting for them to make a mistake. Nothing could be further from the truth. Everyone at the gym is focused on their own workout, and they aren't looking to see how fast you're going on the treadmill or how much weight you're lifting.
• Give it ten minutes. When you find yourself putting off going to the gym due to nerves or a lack of confidence, push yourself to walk through the door and spend at least ten minutes exercising.

Home workouts vs. the gym

Curious about whether it makes more sense to work on your fitness journey with at-home workouts? For many, working out in the comfort of home can create a less intimidating experience.

Pros of working out at home include:

• Privacy. If you're nervous about working out in front of others, you may find that it's easier to get started in your own home.
• No waiting for machines. In busy gyms, it can take time to get your turn on a cardio or weight machine, and the time that you're able to use the machine might be limited if others are waiting.
• No commute time. Driving or walking to and from the gym can take up some of the valuable time you have to work out.

Cons of working out at home can include:

• Lack of equipment. Gyms offer more equipment than most people have access to at home.
• Distractions. It can be easier to get distracted by family members, phone calls, and work when you're exercising at home.
• Fewer safeguards against injury. At a gym, you'll have trainers nearby, able to help you in the event that you're struggling or that you become injured.

Many people find that it makes sense for them to complete some workouts at home (such as bodyweight exercises and cardio), while heading to the gym for other workouts, especially those that require more equipment. You may also find that it makes more sense for you to head to the gym during the colder months of the year, while working out outdoors during the warmer months. If you decide that it makes more sense for you to be at the gym for some of the year, ask your gym whether they offer month-to-month or half-year memberships, as this can save you money when you're enjoying exercise outdoors.

Make the most of your workouts with Evidation

At Evidation, we're here to help you work toward your health and fitness goals, one healthy decision at a time. Whether you're just getting started with hitting the gym or you're a seasoned fitness enthusiast, our free app can help you make the most of your efforts.

When you download Evidation, you'll be able to connect the apps you're already using to track your health data to our app. With your permission, we'll use your data to find insights and connections that can inform your fitness journey, helping you choose the best next steps toward your goals. You'll also be able to earn cash rewards for following through with healthy, goal-oriented behaviors, like tracking your steps and logging your meals. An important note: your privacy is our top concern, and you have the right to stop sharing your data with us at any time.

If you're ready to get started, we're ready to support you. Click here to learn more about how Evidation works and download our free app today.

There's no way around it—weight loss is hard, and it can be frustrating to put in your best effort and still struggle to see the results you're looking for on the scale. Pharmaceutical weight loss aids, such as Ozempic and Wegovy (semaglutide) have become popular recently, and you may be wondering whether weight loss injections could help you move toward your goals.

While these treatments are often effective, they come with many side effects, including intense nausea. Many people who are looking for a more holistic approach to weight loss are curious about berberine, a holistic supplement known for helping people lose weight. Here, we'll explore more about berberine and Ozempic, as well as explore additional holistic methods you can use to support your weight loss journey.

What is berberine?

Many people who are exploring ways to lose weight have come across the idea of berberine supplementation as a way to support healthy weight loss. Berberine is a naturally-occurring compound found in many plants, including barberry and goldenseal, that is often used to treat digestive disorders, skin issues, infections, and other health conditions.

Experts still aren't sure exactly how berberine works, but think that it may alter gut bacteria. It's also shown promise as an anti-inflammatory, antioxidant, and anti-cancer supplement. An animal study showed an interaction between berberine and GLP-1, the same hormone affected by Ozempic and similar drugs.

Some studies also show berberine can activate proteins inside cells that can regulate metabolism and energy levels. This may help you burn calories more effectively while also providing you with more energy as you move throughout your day. Other research suggests berberine may help to protect against chronic health conditions. While more research needs to be done, some studies have shown significant decreases in the body mass index (BMI) of people who took berberine supplements.

While berberine is a natural compound, it's important to consider the risks that may come with taking the supplement. Side effects can include abdominal pain, bloating, constipation, and diarrhea. The supplement can interact with medication, so it's important to talk with your doctor before adding berberine to your routine. Research has shown berberine is harmful to infants, and is unsafe to use while pregnant or breastfeeding.

What is Ozempic?

Ozempic is an injectable weight loss drug that works by mimicking a naturally-occurring hormone called GLP-1. This hormone sends signals to the brain to indicate fullness. Ozempic and similar drugs can reduce appetite and slow down the speed of digestion, helping you feel satisfied for longer periods of time. Ozempic also stimulates the production of natural insulin in the body, which can regulate blood sugar levels.

Side effects from Ozempic may be severe for some people, and can include digestive issues, dizziness, runny nose, sore throat, headache, bloating, and more. Ozempic can be dangerous for people who already experience heartburn or acid reflux. Since Ozempic slows the speed of digestion, it can cause food to back up in the stomach, which can cause stomach acid to move into the esophagus. Over time, untreated acid reflux can lead to dangerous health conditions, including esophageal cancer.

Is berberine as good as Ozempic?

It's hard to say whether berberine is as good as Ozempic, as berberine has not been studied in relation to weight loss as extensively as Ozempic and other brands of semaglutide.

While berberine can cause many of the same side effects as Ozempic, they tend to be less severe. If you've tried to take Ozempic or similar medications and were unable to continue with treatment due to side effects, you may find berberine to be an effective alternative that's more easily tolerated.

How quickly do you lose weight with berberine?

The speed of your weight loss with berberine will depend on several factors, including the dosage you take, how your body reacts to the supplement, and other lifestyle changes you make while using berberine (such as decreasing caloric intake and increasing exercise). Studies have shown some people who take berberine for weight loss notice a significant change in their weight.

If you're interested in using berberine as a part of a healthy weight loss plan, it's a good idea to talk with your doctor and a health and fitness professional. Together, you can work to set goals, troubleshoot, and maximize your efforts.

Benefits of a holistic approach to weight loss

While using a pharmaceutical drug to speed up weight loss is appealing for many people, using holistic methods can be an effective alternative, especially if you don’t qualify or don’t have access to prescription GLP-1 medications. If you do choose to use Ozempic or a similar drug to support weight loss, implementing holistic tools can help you develop healthy habits and can support weight maintenance after you stop taking semaglutide.

Holistic methods that can support healthy weight loss include:

• Choose whole foods. Try to eat foods that are as minimally processed as possible. While it's not possible for most people to completely remove processed foods from their diets, there are steps you can take to incorporate more whole-food nutrition. Try shopping around the perimeter of the grocery store as much as possible, filling your cart with fruits, vegetables, lean meats, and low-fat dairy.
• Incorporate more movement into your day. While spending time in the gym is fantastic, working movement into your day can help you increase your overall caloric burn without a significant time commitment. Going for a walk at lunch instead of scrolling on your phone, doing squats instead of sitting on the couch during the commercials of your favorite TV show, and taking a stroll around the block while you're catching up with a friend on the phone are all effective ways to stay active.
• Think about what you can add to your diet—not what you have to subtract. When you're working to lose weight, it can be tempting to focus on all the foods you're trying to avoid. Doing so, however, can create the opposite effect you want, as focusing on what you’re choosing not to have can stimulate cravings. Try focusing instead on what you need to add to your diet—like new fruits and vegetables—and finding new favorites.
• Practice stress management. Stress can make it harder to stick to healthy habits, and implementing stress management strategies can help. Activities like yoga and meditation can help to clear stress from your mind, and can make it easier to stick to your desired behaviors. Working with a trained mental health professional can also help you develop coping strategies that help you stay on track.

At Evidation, we're here to support you on every step of your weight loss journey

If you're working to lose weight to become the healthiest version of yourself, you're in the right place. At Evidation, we're here to support you as you make healthy changes. Here's how it works: after downloading our free app, we'll ask you to complete some basic health surveys and share the data you're already tracking (such as data collected from wearable fitness devices, data from nutrition tracking apps, etc.). While keeping your privacy completely protected, we'll use this data to find connections and trends you may not see when your data is siloed. We then use these findings to offer personalized, content-based recommendations and tips that can help you make the changes necessary to keep moving forward.

If you're ready to get started, we're ready to start supporting you. Click here to learn more about how Evidation works and download our free app today.

Looking to earn some extra cash? You're not alone. Many phone-based reward programs make it easy for you to bring in some extra cash for activities you're already doing. At Evidation, we're here to help you get cash for sticking to behaviors that help you become your healthiest, happiest self. Here, we'll take a look at some of the best reward apps you can download on your phone today to help you begin earning.

Loyalty program rewards

Many companies—likely many that you already shop with—offer loyalty reward programs that you can use to earn discounts on products, cash back, and more. To find these programs, download the apps for stores you regularly patronize (like grocery stores, gas stations, etc.) to see if they offer a loyalty program that will reward you for your purchases. Pro tip: before you go out to eat at a restaurant, be sure to download the restaurant's app, if they have one. Many offer free, immediate rewards just for creating an account.

Health and fitness rewards

Whether you're working to improve your eating habits, increase your activity levels, or stick to other health-related goals, using health and fitness reward apps can help you stay focused and moving forward. At Evidation, we're proud to offer rewards while also giving you the chance to give back. When you download the Evidation app, you'll be asked what health data you'd like to share. Your privacy is our utmost priority, and you have the right to revoke sharing with our app at any time.

When you share your information, we'll analyze it to find patterns and insights that can help to guide your next steps in your health journey. You'll get personalized, content-based insights that can help you discover the small changes you can make that can make a big difference in your well-being. You'll also have the chance to participate in health studies, contributing to medical advancements that can result in positive change for people around the world. As you complete healthy behaviors—like tracking your food, tracking your movement using a wearable tracker, etc.—you'll earn points that you can exchange for cash or donate to charity.

Survey and opinion app rewards

Looking to earn some extra cash in your spare time? Taking surveys on your phone or computer can help you earn rewards. For most survey reward sites, you'll fill out surveys explaining your interests. At Evidation, we offer health surveys to help you earn cash rewards while providing us information that helps us personalize your health recommendations. Survey apps may offer the option to install tracking software on your device, allowing them to analyze your browsing history and offer surveys based on your online habits. From there, you'll get survey offers from companies interested in your opinions, and you'll get a pre-set amount of cash applied to your rewards account.

Gaming and entertainment rewards

Curious about playing your way to cash rewards? There are many apps that allow you to play games while boosting your bank account. Usually, you're not earning cash for actually playing games on these apps—you're earning cash for watching ads or taking surveys in between games. In some apps, however, users pay a small entry fee to compete with other users, and the winners then keep or split the pot.

Entertainment rewards can also go a long way to putting some extra money in your pocket. Entertainment apps can help you save money while doing what you love. Whether you choose to watch videos on your phone or use entertainment apps to earn points from amusement parks and movie theaters, it's smart to make money while you're having fun.

Eco-friendly rewards

Eco rewards can encourage you to do your part to help your community. Some eco-reward apps provide you with points for participating in eco-friendly behaviors. Other eco-friendly apps allow you to save money by connecting you with community resources. For example, the Blablacar app can connect you with people in your area who are interested in carpooling.

Travel rewards

Trying to travel on a budget? Using travel rewards apps can help you save serious cash. Check out Travel Freely, an app that can help you save up to $2,000 per year. The Miles app is another great option that can help you save money while you're on the go. With Miles, you'll get points for every mile you travel, no matter how you get there. This means the more you're on the go, the more you'll be able to earn.

Retail rewards

You're already spending money when you shop—you might as well get some cash back when you can! Apps like Ibotta and RetailMeNot can help you cash in on serious savings. Sometimes, you'll get points for simply scanning a receipt, even if you don't buy items that are specifically being promoted by the app you're using. Other times, you'll be able to cash in on special details for products that you want to try or normally buy. When you reach a certain threshold, you'll typically be able to choose from a few different options, including getting cash into your account, getting gift cards from the stores you normally shop at, or donating your rewards to charity.

Get started with Evidation today

At Evidation, our team is here to help you stay motivated as you work toward hitting your health goals. Whether you're just getting started on your fitness journey or you're looking for a boost to keep you pushing forward, we've got you! Click here to download our free app today and learn more about how Evidation works.

We've all been there: lying in bed at night, tossing and turning, wishing there was a magical way that could help you fall asleep instantly, instead of counting down the hours until you'll need to get out of bed. While we don't yet have an instant sleep aid, tart cherry juice comes close. Many people find that drinking tart cherry juice cocktails can make it easier to fall and stay asleep.

Here, we'll explore what tart cherry juice is, the science behind sleep and tart cherry juice, recipes you can try at home to incorporate tart cherry juice into your nighttime routine, additional natural remedies that can help you drift off, and when it's a good idea to reach out to a professional if you're not getting the sleep you need.

What is tart cherry juice?

Tart cherry juice comes from Montmorency cherries. These sour fruits have a hint of sweetness, but are nothing like the cherries we typically buy in the grocery store during the warmer months. It's rare that sour cherries are eaten raw. Usually, they're used for juice, or sweetened and used for pie filling.

In addition to helping with sleep, some of the health benefits of tart cherry juice include:

• Muscle soreness relief: Tart cherry juice may help to relieve muscle soreness, especially after a tough workout
• Osteoarthritis symptom relief: Some people with osteoarthritis find that including cherry juice in their routine helps to alleviate soreness, pain, and inflammation.
• Immune system support: Tart cherry juice is high in antioxidants, which may help to support a healthy immune system, improve heart health, and reduce inflammation in the body.
• Cancer prevention: Studies have shown that tart cherry juice reduced the amount and size of tumors in mice (more research is needed).

While research on the effectiveness of tart cherry juice is ongoing, many people find that the anti-inflammatory effects help to improve overall wellness.

The science behind tart cherry juice and sleep

Many people find that drinking tart cherry juice at night helps them get better sleep. This can be especially true for people who struggle with insomnia. Current research shows that tart cherry juice both increases sleep time and efficiency, meaning the sleep people get after drinking tart cherry juice helps them feel more well-rested.

Tart cherry juice contains both melatonin and tryptophan, both of which can help you fall asleep and stay asleep. Melatonin is a naturally occurring hormone in the body that helps signal to the brain that it's time to sleep. Tryptophan is an amino acid that supports the body's ability to produce melatonin.

It's thought that drinking tart cherry juice before bed helps to increase the amount of melatonin available to the body. If you prefer not to drink tart cherry juice, you may find that taking a tart cherry juice supplement in the form of a tablet or capsule has a similar effect.

Sleep cocktail recipes

Thinking about trying tart cherry juice for sleep? It's best to drink your cherry juice (or cherry juice cocktail) about an hour before you plan to go to sleep. It's a good idea to opt for a sugar-free version of tart cherry juice, as standard sweetened versions can pack more than 30 grams of sugar per cup.

Try these recipes to enjoy a delicious tart cherry juice cocktail before you turn in for the night:

• Cherry-lime spritzer: Combine 4 oz. tart cherry juice, 4 oz. lime flavored sparkling water, and the juice of 1 lime wedge
• Apple cider sleep tonic: Combine 4 oz. tart cherry juice, 1/2 tbs. apple cider vinegar, 4 oz. sparkling water, and 4 frozen cherries
• Nighttime cocktail: Combine 1 tablespoon honey, 4 oz. tart cherry juice, 1 tbs. fresh orange juice, 1 tbs. orange flavored sparkling water

Other natural remedies for sleep

If you need some more help getting the sleep you need at night, you may be interested in trying other natural remedies that can support your body's sleep cycles, including:

• Melatonin supplements: Melatonin can be used for occasional sleeplessness, and may help to support recovery from sleep phase issues.
• Magnesium supplements: Magnesium supplements can help to promote muscle relaxation, which can make it easier to fall asleep.
• Chamomile tea: This pantry staple is known for its mild sedative effects.
• Passionflower supplements: Once used as a sedative by Native American Indians, passionflower is now a commonly used supplement helpful for treating pain, anxiety, and sleep problems.
• Valerian root tea: Also available as a supplement, valerian root is known for its natural sedative effects.

When to be concerned about sleep loss

Sleep deprivation occurs when you aren't getting enough sleep, or when the quality of your sleep is too low to restore your body and mind. Occasional sleep loss happens to all of us, but ongoing sleep loss can majorly interfere with your life. Typically, conditions that cause sleep loss are treatable.

See a doctor if:

• You're unable to get quality sleep, or enough sleep, for four weeks or more, and you're finding that your lack of sleep is interfering with your daily functioning
• You wake up gasping for air in the middle of the night
• You've noticed changes in your sleep since starting a new medication
• You find that you have trouble sleeping because of heartburn
• You wake up due to physical pain in your body
• You or those close to you have noticed changes in your mood or appetite

At Evidation, we're here to support all facets of your health, from sleep to exercise and more

If you're working to become your healthiest self, we're glad that you're here, and we can't wait to support you. The Evidation app works by using the health data you choose to share to find connections and provide you with personalized insights that can help drive your health forward. Your privacy is our top concern, and we only use the data with your permission. Whether you're working to improve your sleep, incorporate more nutrient-dense foods into your diet, or have another health goal, we're here to help. Click here to download our free app and learn more about how Evidation works.

If you've been diagnosed with diabetes, and you're curious about utilizing natural methods to help manage your symptoms, you may be wondering whether exercise can be helpful for diabetics. Good news: exercise is highly beneficial for people who have diabetes. Here, we'll explore the benefits of exercise for people with diabetes, examples of safe exercise routines you can implement as a diabetic, safety tips to keep in mind when you're working out, and the importance of monitoring your blood sugar as your body gets used to a new routine.

Benefits of exercise for diabetes

As a diabetic, you know it's important to keep a close eye on what you eat to keep your symptoms in check. It's also important to make sure you're getting enough movement throughout the day to support your well-being.

Some of the benefits that exercise can have for people with diabetes include:

• Weight management: Maintaining a healthy weight can reduce insulin resistance and support your metabolism, which can help you maintain weight loss over time.
• Blood sugar control: When you exercise, you improve your body's sensitivity to insulin. Over time, this can help your cells use glucose more effectively. This removes excess glucose from your blood and helps to reduce overall blood sugar levels.
• Heart health: People with diabetes are at a higher risk of developing heart disease. Exercise can help to lower your blood pressure, achieve and maintain healthy cholesterol levels, and lower your overall risk of developing cardiovascular conditions.
• Stress reduction: Managing your stress is an important part of treating diabetes, as anxiety and stress can increase blood sugar levels. Exercise helps to support positive mental health, potentially lowering the amount of and severity of diabetes symptoms you experience.
• Improved circulation: Diabetes can make it harder for your body to heal from wounds, and you may also experience neuropathy (nerve damage) that affects your movement. Exercise can help to improve circulation, which can work to mitigate these conditions.

Examples of safe exercises for diabetics

As a person with diabetes, it's important to talk with your doctor before adding exercise to your routine. Your doctor may caution you against certain types of exercise due to other health issues, or may have special recommendations to help you keep your blood sugar in check while you're exercising.

Some exercises that can be a good fit for people with diabetes include:

• Walking and jogging: Aerobic exercise works to support your heart health and can help you maintain a healthy insulin sensitivity. Starting with just a few minutes and working up to 20 minutes of walking or jogging a few days each week can make a major difference to how you feel.
• Strength training: Lifting weights and doing other types of strength training (including bodyweight training and using resistance bands) helps your body build muscle. Over time, this can help your body regulate the use of glucose more effectively.
• Yoga and Pilates: As we mentioned, keeping stress levels in check can go a long way to support your health as a person with diabetes. Yoga and Pilates can both help you get your daily exercise in while also providing a mental break from the stresses of the day.

The bottom line: the best type of exercise is the kind that you enjoy and will do consistently. It can take some time to find the type of exercise that's the right fit for you, and that's OK. If you're new to exercising, take some time to explore your options and find what feels best for you.

Safety tips for exercising as a diabetic

As a person with diabetes, it's important that you're exercising safety measures when exercising. In addition to being hydrated, following a healthy diet, and taking it slow when you're getting started, there are some other safety tips you'll want to consider.

Monitoring blood sugar before, during, and after exercise

Check your blood sugar before and after your workout to keep an eye on fluctuations. During your workout, keep an eye out for signs of blood sugar issues. If you're new to exercise, it's important to pause every 30 minutes to check your blood sugar until you understand how your blood sugar levels are affected by exercise. If your blood sugar is below 90 mg/dL, have a small snack to increase your blood sugar levels. If your blood sugar is above 270 mg/dL, don't exercise until your blood sugar stabilizes.

Protect your feet

People who have diabetes are more susceptible to foot injuries and infections than people who do not have diabetes. Wear shoes that are comfortable and fit well, and be sure to wear clean, moisture-wicking socks. After you exercise, be sure to take a look at your feet so you can notice any blisters, cuts, or redness. Properly take care of any injuries and seek medical attention if necessary.

Avoid extreme conditions

Very hot or cold weather can affect blood sugar levels. If it's extremely hot or cold outside, exercise indoors until temperatures return to normal.

Ready to start improving your health? Download the Evidation app today

If you're ready to start implementing healthier habits into your daily routines, the team at Evidation is here to help. When you download our free app, you'll have the option to share health data you're already tracking. With your permission, we use this data to find patterns and links in your behavior that affect your health. After analyzing your data, we offer personalized, content-based insights that can help you make the decisions that help you feel your best. If you're ready to get started, we're ready to support you. Click here to download our free app and learn more about what we do.

At Evidation, we're here to support you as you work to become the healthiest version of yourself. When you choose to share your health data with us, we analyze your daily actions and use them to provide you with content-based insights that can help you make the best health decisions for your needs. In addition to providing you with information to support your health, we also—with your permission—use the data we gather to support health research. Joining Evidation can help you have a lasting impact in helping the medical community understand patterns, develop treatments, and improve public health.

Here, we'll explore everything you need to know about participating in health research, including the difference between clinical research and medical studies, why your participation makes a difference, how you can participate in health research, and how Evidation protects your privacy when you choose to share your data with us.

Clinical research vs. medical studies: what's the difference?

Sometimes, the terms clinical research and medical studies are used interchangeably. While both terms fall under the umbrella of health research, they have different meanings and purposes.

Clinical research works to explore new treatments, interventions, and medical devices. Often, clinical trials require human participants to determine the safety and side effects of potential new treatments. Generally, clinical research has a narrow focus, such as exploring a single new treatment for a disease. This type of research works to advance the scientific understanding of and treatment for specific diseases.

Medical studies, in contrast, encompass all studies in the field of medicine (including clinical research). Basic science research, clinical research, epidemiological studies, genetic research, and analysis of public health trends all fall into the medical studies category.

Medical research with Evidation

At Evidation, we're committed to contributing to medical research, and we're proud that more than one million Evidation Members have participated in studies that contribute to the future of medicine. In 2024, Evidation Members completed 4.5 million research surveys, and thousands participated in medical studies including FluSmart2024, MigraineSmart, and the BARDA Study, a large-scale study designed to explore whether wearable devices can predict the presence of the flu.

There are many ways to contribute to medical research with Evidation, including choosing to share the health data that you're already tracking with our team. Many of our members also agree to join health studies run through our platform.

Here's how it works:

• Step one: determine eligibility. After you download the Evidation app, you'll notice opportunities to participate in health studies or programs. When you indicate your interest in joining a health study or research program with Evidation, we'll ask you questions about your habits and health conditions to determine whether you might be a candidate to participate. Sometimes, the information you provide will be enough to determine whether you're a good candidate for a study. Other times, more information might be needed (such as lab work) to determine whether you fit the profile researchers need.
• Step two: learn about the study. If you're determined eligible and are asked to participate in the study, you'll be presented with the opportunity to learn more. It's important to us to provide you with all the information you need to ensure that you feel comfortable participating. The Evidation team is always here to answer your questions at each step of the process.
• Step three: participate. You don't need to travel to participate in health studies with Evidation. Most of the studies we offer don't require you to use devices beyond your phone. In the event that you do need to use an activity tracker, smart scale, or other device, we'll send it to your door free of charge.

Why participation matters

When you participate in medical studies, you aren't just getting to learn more about your own health—you're also doing your part to support the health of others. Clinical trials and other forms of medical research can explore how different variables affect various facets of health. The information you provide by participating in health research can help to improve the quality of life of others, as well as provide you with insight into how your actions affect your own well-being.

Your privacy: how Evidation protects your data

Your privacy is our top priority, and our security team is dedicated to keeping your data as secure as possible. You choose the data you'd like to share with Evidation, and you have the right to revoke sharing at any time.

If you decide to participate in a study, we'll explain the information that will be used for the study. You'll be asked to sign an informed consent document to ensure you understand what data will be collected and how it will be used.

If you have any questions about what data we collect, how we use data, or who we share data with, please don't hesitate to reach out. Our team is here to help.

Hit your goals and help others with Evidation

If you're searching for ways to contribute to medical research, we're glad you found us. At Evidation, we use the data you choose to share to help take modern medicine to the next level. We're excited for you to join us in making a difference.

Click here to get started by downloading our free app. We appreciate your participation in driving medical research forward.

Macro tracking—the habit of calculating how many grams of fats, carbohydrates, and protein you eat each day with the goal of meeting your unique needs based on your health goals—can offer a flexible, fun way to enjoy the foods you love while still getting the nutrition that you need. 

Often abbreviated as IIFYM (If It Fits Your Macros), macro tracking has gained popularity in recent years. Many people love tracking macros because it leaves plenty of room for enjoying favorite restaurants.

Here, we'll learn about macro tracking, explore ways to calculate the amount of calories and macronutrient ratios you should try to hit each day, and how to track macros when eating out.

What is macro tracking?

In order to understand the process and benefits of macro tracking, it's important to first understand the term "macro." Short for macronutrients, macros are substances—proteins, carbohydrates, and fats—that your body needs in large amounts in order to function properly. 

Protein contains 4 calories per gram, and are vital for building muscle and repairing tissues. Made up of amino acids, proteins are also essential for healthy immune system function. 

Fats contain 9 calories per gram, and offer a concentrated energy source that supports hormone production and nutrient absorption. While fats often get a bad rap, they're essential for overall wellness. 

Carbohydrates contain 4 calories per gram, and are the body's primary energy source. While we often think of carbohydrates in terms of breads, grains, and rice, fruits and vegetables are also fantastic options for meeting your carb needs. 

Most foods contain a mix of two or more macronutrients. For example, while a steak is high in protein, it also contains fats. Oranges are mostly carbohydrate, but also contain some protein.

When tracking your macros, you're not just trying to hit a certain ratio—you're trying to do so while also meeting your caloric needs. Macro tracking is a flexible nutrition plan that can make it easier to stay on track than more restrictive options.

Calculating macros and calories

If you feel that tracking macros might be a good fit for your health, you'll get started by understanding your needs. Using a calculator (like this one) can help. 

Macro calculators start by determining your total daily energy expenditure, or TDEE. From there, you'll input information including your height, weight, relevant health conditions, activity level, fitness goals, and more. 

An important note: while calculators can be helpful in determining the right macronutrient ratios for you, it's a good idea to work with a physician or dietitian to make sure you're on the right track. 

How to track macros when eating out

As we mentioned, one reason behind the popularity of IIFYM is its flexibility. Rather than sticking to a rigid nutrition plan each day, you're able to vary your foods as long as you're staying close to your recommended caloric intake and hitting your macronutrient ratios. 

Let's take a look at some tips that can help keep you on track when you're eating out and tracking macros. 

Use a tracking app

Using a nutrition tracking app makes the process of tracking macros far less tedious. All the nutrition apps listed below offer both free and paid versions. If you're just getting started and are trying to get the feel for a new app, we recommend giving the free version a try. If you've found an app that you love and feel confident that you'll continue to use it regularly, it may be worth trying the paid version. 

Some of our favorite nutrition tracking apps include: 

• MyFitnessPal: This user-friendly app makes it easy for you to track your food intake and exercise. You'll need to use the paid version, however, to set and track macronutrient goals.
• LoseIt!: Like MyFitnessPal, LoseIt! allows you to easily log your food and exercise each day. You'll also need to use the paid version in order to keep track of your macros.
• LifeSum: LifeSum works to provide a holistic view of your health, providing you with a daily score and insights on how you can increase your score the following day. You'll be able to track calories and exercise with the free version, but you'll need the paid version for macro tracking.

Review the menu in advance

In today's increasingly digital world, it's easier than ever to explore menu options before you walk through the door of a restaurant. Most chain restaurants also make their nutrition information available online, making it easier for you to track your macros when you're going out to eat. 

An important note: The FDA doesn't actually regulate how much the calories listed on the menu or on a restaurant's website can vary from what's actually on your plate when you sit down to eat. While the FDA does mandate that calorie counts are "reasonable" compared to the actual amount in the dish, most restaurants acknowledge that some variance occurs. 

Choose tracking-friendly foods

While menu calorie counts may not be exactly accurate, choosing tracking-friendly foods can make it easier for you to estimate and track what you're eating. For example, choosing a grilled chicken salad with dressing on the side can allow you to eyeball the amount of dressing that you put on your salad, as well as the amount of grilled chicken you're getting. Choosing a fried chicken chopped salad, however, would be tough—you don't know how much oil remains in the breading of the chicken, and it's impossible to tell how much dressing was used in the kitchen. 

Watch out for hidden ingredients

Fryer oil and salad dressing aren't the only sneaky high-calorie items that can be eaten unnoticed. Bread baskets, cheese, olive oil for dipping bread, drinks, coffee cream, and condiments can all increase your caloric intake and throw off your macro balance.

Evidation: Supporting you on every step of your health journey

Ready to make positive changes for your health? We're here to help. Here's how it works: after you download our app, we'll ask you if you'd like to share the health data you're already tracking with us (sharing is completely up to you, and you can stop sharing your health data with us at any time). We'll analyze the data you provide to develop personalized, content-based insights designed to support you as you work toward your health goals. Click here to download our free app and get started today.

If your doctor has told you that you need to lower your cholesterol levels, it's normal to feel unsure where to start. Often, high cholesterol levels come as a surprise, especially if you work to eat a healthy diet and get plenty of exercise. If you're not interested in taking medication to lower your cholesterol levels, you may be interested in holistic methods that can help you reduce your cholesterol levels. Here, we'll explore what you need to know about cholesterol, the causes of high cholesterol, whether juicing can help to lower your cholesterol levels, and holistic steps you can take to lower your "bad" cholesterol.

What is cholesterol?

You may already know that you need to keep an eye on your cholesterol levels, but many people are unsure of what cholesterol actually is—and why having some of it in your body is essential for your health.

Cholesterol is a waxy, fat-like substance that naturally occurs in the body, as well as in certain foods. This substance is vital for many bodily functions that keep you well, including building cell membranes, synthesizing vitamin D, and producing hormones like estrogen and testosterone.

Lipoproteins—round particles that travel through the bloodstream—carry cholesterol throughout your body. You've likely heard of "good" and "bad" cholesterol, known as high-density lipoprotein (HDL, the "good" cholesterol) and low-density lipoprotein (LDL, the "bad" cholesterol). HDL cholesterol works to remove excess cholesterol from the bloodstream and transport it to the liver for disposal, while LDL cholesterol can lead to the accumulation of plaque in the arteries, causing blockages that can lead to a heart attack or stroke.

When you have your total cholesterol tested, the number you’ll see is a combination of your HDL and LDL cholesterol, as well as the triglycerides (fats) in your blood. Your doctor will talk with you about your target numbers and go over changes you may need to make to regulate your cholesterol levels to support heart health.

Causes of high cholesterol

Your body naturally produces all the cholesterol it needs, and also gets additional cholesterol from dietary sources, like meat, cheese, and eggs. Cholesterol is not found in plants. It's important to maintain a healthy balance of HDL and LDL cholesterol.

Most healthy adults should have their cholesterol levels checked every four to six years, according to the Centers for Disease Control. Often, high cholesterol has no symptoms, so it's important to talk with your doctor about regular screenings. They may recommend more frequent screenings if you have certain health conditions (like high blood pressure), smoke, or have other factors that could increase your risk of developing heart disease.

Does juicing lower cholesterol?

When you search to learn more about ways to lower your cholesterol, it's likely that you'll come across a wide variety of recommendations—some helpful, others not so much. Juicing typically falls into the latter category, unfortunately.

Some studies show that juice fasting can decrease the amount of LDL cholesterol in your blood. That being said, juice fasting is typically regarded as a dangerous practice, and not something you should try unless it's recommended by your healthcare provider.

Recent research shows that the consumption of fresh fruit juice does not have a significant effect on cholesterol levels. That being said, increasing your daily intake of whole fruits and vegetables is shown to significantly decrease the likelihood of heart disease. Juicing removes valuable fiber from fruits and vegetables, so it's a better idea to eat whole pieces of produce whenever possible.

This isn't to say that it's a bad idea to enjoy a glass of fresh juice every now and then—you just shouldn't make it a part of your plan to lower your cholesterol.

Lowering your cholesterol

If a test from your doctor reveals that you have high cholesterol, you aren't alone. The CDC estimates that about 25 million adults in the United States are living with high cholesterol, with total cholesterol levels above 240 mg/dL.

Thankfully, there are many effective lifestyle changes you can make to help you lower your cholesterol. Eating a healthy diet that prioritizes fruits, vegetables, fiber, and unsaturated fats (like the fat in avocados and olive oil) can help. Since plants don't contain cholesterol, it can be helpful to shift toward a plant-based diet. While it's OK to have animal products sometimes, making fruits and veggies the stars of your meals can help to protect your heart health. Your doctor may also recommend a soluble fiber supplement (like Metamucil) to help carry excess LDL cholesterol out of your body.

Getting at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week can also help to lower your cholesterol. Research suggests that the increased blood flow associated with exercise makes it easier for your good cholesterol to help your bad cholesterol move out of your body. If you're new to exercising and are concerned about your heart health, it's a good idea to talk with your doctor about safe, sustainable ways to get started.

Your doctor may also recommend that you use medication to lower your cholesterol. Statins are a type of drug used to reduce cholesterol levels. These drugs work by interfering with your body's natural production of cholesterol, as well as by helping your liver eliminate bad cholesterol from your body. You may also find that taking statins increases your good cholesterol, which also supports the process of removing bad cholesterol from the bloodstream.

Evidation is here to support you as you work toward your health goals, one decision at a time

No matter where you're at in your health journey, Evidation is here to help. When you download our free app, we'll ask you to share the health data you're already tracking (you only share what you want—nothing more). We'll use the information that you provide to aggregate your data, allowing us to find patterns that can lead to valuable health insights. We'll provide you with personalized, content-based next steps that can help you drive your health forward. If you're ready to get started, we're ready to support you. Click here to learn more about the Evidation app and get started today.

If you have a higher body weight or live with obesity and are interested in getting started with exercise, we're glad you're here. At Evidation, we're here to help you live your happiest, healthiest life, and we're excited to help you discover great workouts for beginners carrying extra weight. Here, we'll explore what you should keep in mind when you're beginning an exercise routine, including how to talk with your doctor about your weight, different workouts you can do as you begin to work on your fitness, how you can bolster your mindset to keep you on track long-term, and how Evidation can help you work toward your goals.

Talking about your weight with your doctor

If you're concerned about your weight, it's a good idea to talk to your doctor. Together, you can discuss whether losing weight would be a good idea for your health, as well as go over any physical limitations you may need to consider as you begin exercising. If your doctor has told you that you are overweight (your body mass index, or BMI, is between 25 and 25.9) or that you have obesity (your BMI is 30 or greater), they may provide you with additional information that can help you lower your weight, such as a referral to a registered dietitian, an order for thyroid testing, and more. BMI is by no means the only measure of health, but certain BMIs are strongly correlated with certain health issues, allowing your care provider to use your BMI as a tool to understand whether you may be at risk for body mass-related health conditions.

While it can be tempting to put off talking to a doctor about your weight, it's best to approach being overweight or having obesity head-on. People who are overweight or have obesity are more likely to develop high blood pressure, type 2 diabetes, and heart disease than people of a healthy weight. Thankfully, adding exercise to your routine can help you begin your journey to improving your health.

Getting started with exercise

Starting an exercise program can be an exciting time, especially when you're ready to make positive changes to your health. There's no need to get started by joining a gym or signing up for a spinning class—though if that's your thing, more power to you! Taking small steps can go a long way toward meaningful change. Here, we'll take a look at some of the ways you can create sustainable changes with exercise.

Walking

You don't have to hit the ground running when it comes to creating sustainable weight loss habits—walking can be highly effective for weight loss, as well as for increasing lower body strength and mobility. When walking to lose weight, it's important to stay consistent and build up your routine over time, gradually increasing your distance, speed, and incline (if possible) to continually challenge your body.

Strength training

By building muscle and burning fat at the same time, strength training workouts offer a hard-to-beat two-for-one deal. If you're unfamiliar with how to safely strength train, it's a good idea to book sessions with a personal trainer or physical therapist so you can learn the basics. Lifting weights doesn't just help with weight loss—it can also help to improve your posture and range of motion, potentially correcting musculoskeletal issues related to carrying excess weight.

Aerobics

Whether you choose to go to an aerobics class or you prefer to work out in the comfort of your own home, aerobics can be a safe, effective, and fast way to get your endorphins flowing while you rev up your metabolism. If you feel intimidated by the idea of trying an aerobics class, it can help to commit to just the first five minutes of an online aerobics video. If you get to the five-minute point and you aren't feeling it, no worries—go for a walk instead. If you're loving it, keep moving for five more minutes. Building up your fitness over time can help to reduce the chance of burnout as your endurance grows.

If you're looking for a low-impact option, you may want to consider water aerobics. The natural resistance of the water on your body serves to create a challenge, and the support created by your body's natural buoyancy can help you get the intensity that you're looking for without taking a major toll on your joints. Water aerobics classes are offered at many YMCAs and community centers, and can be a great way to make new friends who are on a similar journey.

Considerations for weight loss

If you're getting started with an exercise program, it's important to create a new habit that you're able to stick with over time. This can be easier said than done—especially if you're excited to get moving and want to dive in head first.

Keep the following in mind when you're starting a new exercise program:

• Start slow. As we mentioned, it can be tempting to go all-out when you're excited about improving your fitness. Going overboard when you're getting started, however, can lead to injuries and burnout. Starting with exercise that feels challenging yet doable can provide a good baseline. Each week, you can increase the duration or the intensity of your exercise so it feels challenging, allowing you to build strength and endurance in a healthy way while lessening the likelihood of injury.
• Focus on creating new habits. Motivation and willpower won't be there every day, but habits tend to stand the test of time. When you're working to develop a new habit, choose something you can stick with. For example, you may not be able to make it to the gym every day after work, but you can commit to completing a 10-minute yoga video before bed each evening. You might not be able to commit to 5 am training sessions, but you can commit to going for a 15-minute walk on your lunch break every day after you're finished eating. Setting these small habits doesn't just support your fitness—it also creates momentum that pushes you to keep going when things get tough.

Remember, exercise is about more than weight loss. While it can be tempting to solely focus on the number on the scale as an indicator of progress, it's important to remember how much good you're doing for your overall health when you establish and stick to a workout routine. In addition to supporting healthy weight loss, exercise can also lower your likelihood of experiencing depression, anxiety, high blood pressure, arthritis, and many types of cancer. You'll also get the benefit of better sleep and improved energy.

Get started with Evidation to begin your health journey today

Whether you're looking for workouts to help you lose weight or simply exploring ways to boost your overall health and wellness, Evidation is here to help. Here's how it works: when you download the Evidation app and sign up for an account, we'll ask you to share your health data with us. You choose what data you share, if any. We use the data you choose to share with us to find patterns in your habits and develop insights that can help you move your health forward. We share the next steps you can take by providing personalized content that can help to inform your health decisions. Click here to download our free app and learn more about how our process works. We can't wait to start supporting you!