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Digestive issues, food sensitivities, and brain fog can all make it tough for you to get through your day. For some people, these symptoms can be caused by leaky gut syndrome. Normally, your intestines serve as a barrier that only allows select nutrients to enter the bloodstream. When leaky gut syndrome develops, unwanted substances can pass through this barrier, leading to a variety of chronic health issues. Thankfully, there are steps you can take to heal gut health issues.

Here, we'll explore more about leaky gut, why it's so important to pay attention to gut health, and foods and recipes that can help restore your gut's ability to serve as an effective barrier between your digestive system and your bloodstream.

What is leaky gut?

Also known as increased intestinal permeability, leaky gut is a condition that occurs when the lining of the small intestine becomes damaged, allowing undigested food particles, toxins, and bacteria to enter into the bloodstream. A healthy intestinal system works as a selectively permeable barrier, allowing certain materials to pass through to the bloodstream while blocking harmful substances.

When the intestinal barrier is compromised, harmful materials can make it through the intestinal walls to the bloodstream, triggering a body-wide immune system response that can lead to inflammation and other issues related to a variety of health conditions.

Symptoms of leaky gut syndrome can differ from person to person and may include:

• Digestive issues like bloating, gas, diarrhea, and constipation
• Food sensitivities, including an increased sensitivity to gluten, dairy, soy, and other common food allergens
• Fatigue and brain fog
• Inflammation
• Joint pain
• Skin conditions including eczema and acne
• Autoimmune disorders like Hashimoto's thyroiditis or rheumatoid arthritis

An important note: While medical professionals agree that increased intestinal permeability is real, the term "leaky gut" is not yet a recognized diagnosis. If you're experiencing symptoms of leaky gut syndrome, it's a good idea to talk with your healthcare professional to rule out underlying issues.

What causes leaky gut?

The lining of your intestines is made up of a layer of cells that are tightly connected. This layer is responsible for helping nutrients and other helpful materials pass through to your bloodstream, while retaining and eventually getting rid of harmful materials. Sometimes, certain issues cause this barrier to become less effective. Chronic stress, alcohol consumption, certain infections, excessive use of certain medications, and a diet that relies heavily on processed foods and refined sugar can weaken the connections between the cells that make up the intestinal lining, causing leaky gut symptoms.

Why fixing leaky gut matters

Leaky gut syndrome can have a serious impact on overall health and well-being. If you think you may be suffering from a leaky gut, adding foods that support gut health to your nutrition plan can help you get back to feeling your best.

Some of the benefits of healing leaky gut syndrome can include:

• Better digestion: The wide range of digestive issues associated with leaky gut syndrome can make it hard to get the energy, nutrients, and minerals you need from food. Restoring gut health can help to alleviate symptoms like constipation, diarrhea, heartburn, acid reflux, bloating, and gas.
• Enhanced mental health: Researchers are still working to understand the connection between gut health and mental health. A compromised gut can inhibit your body's ability to produce serotonin, which may lead to a number of mental health issues like mood swings, anxiety, and depression. Taking steps to heal leaky gut syndrome may help to alleviate these issues.
• Strengthened immune system: Much of the body's immune system resides in the gut, and a healthy digestive system is key for fighting off viruses and bacteria. Healing leaky gut syndrome supports a healthy immune system and can help your body fight acute, chronic, and autoimmune conditions.
• Reduced inflammation: When toxins and bacteria enter the bloodstream through the intestinal wall, the body tries to protect itself by creating an inflammatory response. Over time, chronic inflammation can lead to cardiovascular disease, arthritis, and other serious health conditions. Healing leaky gut can reduce inflammation and help alleviate and/or heal related long-term health conditions.

Foods that can help heal leaky gut

Healing leaky gut requires a multifaceted approach. As you work to heal your gut, it's important to eat foods that reduce inflammation throughout the body, restore beneficial bacteria to the gut, and repair intestinal tissue.

Foods that can help to support the leaky gut healing process include:

• Bone broth: Whether you choose to make bone broth at home or buy a shelf-stable version at the grocery store, this gut-healing powerhouse is loaded with collagen, gelatin, and amino acids that can help repair your digestive lining while also reducing inflammation throughout the body.
• Fermented foods: Rich in probiotics, fermented foods like yogurt, kefir, sauerkraut, and kimchi can all add helpful bacteria to the gut to restore your microbiome and aid in the healing process.
• Fiber-rich foods: Fiber works as a prebiotic, feeding the good bacteria in your gut. While fiber supplements can be helpful if you struggle to get enough fiber, it's best to hit your daily fiber goals using whole foods. Adding a variety of fruits, vegetables, legumes, and seeds to your diet can help.
• Omega-3 fatty acids: Found in fish, flaxseeds, and chia seeds, omega-3 fatty acids can help to support healing in your digestive system.
• Coconut oil: Medium-chain triglycerides are abundant in coconut oil, making this plant-based fat a smart choice to help your body fight harmful bacteria and restore a healthy gut microbiome.
• Ginger and turmeric: Both spices are powerful anti-inflammatories that can reduce inflammation in the gut and promote healing.

Leaky gut recipes

Healing leaky gut syndrome can be a delicious adventure that pushes you to try new foods that help you feel your best. These are some of our favorite recipes that help support digestive health.

Ginger-carrot soup with bone broth and turmeric

Sourced from Dr. Michael Ruscio, DC

Ingredients

• 1 tbsp coconut oil
• 1 yellow onion, chopped
• 2 cloves garlic
• 3 tbsp grated fresh ginger
• 1 tbsp turmeric powder
• 4 cups chicken bone broth
• 4 cups carrots, peeled and chopped
• 1 can coconut milk
• Sea salt and pepper, to taste

Instructions

1. Heat coconut oil in a large Dutch oven. Add chopped onion, fresh ginger, turmeric, and garlic. Sauté until soft.
2. Add bone broth and chopped carrots. Bring to a boil, turn down to a simmer and cook until carrots are very soft.
3. Turn off heat and add coconut milk. Blend with an immersion blender or cool and process in batches in a regular blender.
4. Add sea salt and pepper to taste.

Gut-Healing Smoothie

Sourced from Dr. Josh Axe, DC, DNM, CN

Ingredients

• 2 cups full-fat coconut milk or almond milk
• 2 cups kale
• 2 cups spinach
• 1/2 avocado
• 2 frozen bananas, cut into chunks
• 1 teaspoon freshly grated ginger
• 1/2 tablespoon chia or flax seeds
• 1/2 tablespoon bee pollen
• 1 tablespoon hemp hearts
• 1 tablespoon raw honey or Manuka honey
• 2 tablespoons collagen protein or whey protein

Instructions

1. Place all ingredients in a blender, and blend on high until smooth (about 2–3 minutes).
2. Serve over ice.

Baked Sweet Potato Chips

Sourced from Beyer Functional Wellness

Ingredients

• 1 1/2 pounds sweet potatoes
• 1/3 cup olive oil
• Salt

Instructions

Preheat the oven to 300 degrees F. Line several baking sheets with parchment paper and set aside. Use a mandolin slicer to cut the sweet potatoes into paper-thin rounds. Pile all the sweet potato rounds into a large bowl and pour the olive oil over the top. Gently toss to coat every piece with oil. Then lay the sweet potato rounds out on the baking sheets in a single layer.

Sprinkle the chips lightly with salt. Bake for 20–25 minutes until crisp and golden around the edges. Remove from the oven and cool for 5 minutes on the baking sheets. Then move the chips to a bowl, or plastic bag to store. If you happen to find a few chips with soft centers, pop them back in the oven for about 5 minutes.

Sweet potato chips go from perfect to burned very quickly. Start watching each batch at the 20-minute mark and remove them the moment they look 90% crispy. They will continue to crisp up as they cool.

Healthy Chicken Cauliflower Fried Rice

Sourced from Beyer Functional Wellness

Ingredients

• 2 tablespoons avocado oil divided
• 2 chicken breasts boneless and skinless; cut into bite-sized pieces
• 1 teaspoon ground cumin
• ½ teaspoon turmeric powder
• Salt and black pepper to taste
• 1 onion, yellow or white, diced
• 2 carrots diced; three small or two medium
• 3-4 garlic cloves chopped
• 4 cups cauliflower rice frozen
• 2 tablespoons coconut aminos
• 2-3 green onions sliced
• 2 teaspoons sesame seeds

Instructions

Heat half of the oil in a large skillet or wok over medium heat. Add the chicken breast and arrange in a single layer.

Cook undisturbed until almost all pieces are no longer pink. Sprinkle it with cumin, turmeric, salt, and pepper and stir. Continue to cook for 3–4 minutes more, or until cooked through and golden. Remove chicken from skillet and set aside.

To the same skillet, add the remaining oil. Sauté the onion and carrots until they begin to soften. Stir in the garlic and cauliflower rice.

Cook, stirring frequently, until the cauliflower rice is tender, around 5–7 minutes.

Return the cooked chicken to the skillet and stir with the cauliflower rice.

Top with green onions and sesame seeds.

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Understanding the changes your body experiences throughout each stage of the menstrual cycle can help you understand your energy levels, moods, and can help you make the most of each workout you complete during the month. Cycle-synced workouts consider your body's unique needs at each phase of your cycle, helping you optimize performance, reduce fatigue, and boost your overall sense of well-being. Taking some time to learn about your body's natural rhythm can help you use the week-to-week changes of your cycle to your advantage.

Here, we'll explore more about what it means to cycle sync your workouts, the research on how cycle-synced workouts can benefit your health, as well as examples of cycle-synced workout plans.

What is cycle syncing?

Cycle-syncing your workouts involves adjusting your routine to support your body's needs in each of the four phases of the menstrual cycle: menstruation, the follicular phase, ovulation, and the luteal phase. Your hormone levels fluctuate throughout your menstrual cycle, and these fluctuations can impact your energy levels, strength, endurance, and mood. Modifying the intensity and type of exercise you do in each phase to meet your needs can help both to enhance your results and prevent burnout.

An important note: No two women are exactly the same, and cycles can vary from one month to the next. While cycle-syncing your workouts may help improve your performance, it's important to listen to your body to better understand your unique needs throughout your menstrual cycle.

Phases of the menstrual cycle—and what they mean for your workouts

Each phase of the menstrual cycle brings different advantages and challenges. Understanding what's happening in your body during each phase of your cycle can help you better understand how you can modify or ramp up your workouts to support your needs. Here, we'll move through how your body changes (and what workouts might be best for your needs) through each phase of the menstrual cycle based on a 28-day calendar. Your cycle may be longer or shorter, so adjust the timing of each of the following phases accordingly.

Menstrual phase

During the menstrual phase—the time of the month when you have your period—estrogen and progesterone levels drop. The start of your period is considered day 1 of your cycle. For many women, this leads to low energy levels and fatigue. You may also experience menstrual symptoms like cramping, headaches, and gastrointestinal issues. Rest is key during this phase. Exercise can help with symptoms, if you're feeling up to it. Light walking, stretching, and gentle yoga can all be solid workout choices during the menstrual phase.

Follicular phase

Occurring from days 6-14, the follicular phase brings a slow rise in estrogen levels, which can also lead to an increase in energy. As your body prepares for ovulation, your hormones increase your body's strength and endurance. During the follicular phase, try workouts like moderate strength training, moderate intensity steady-state cardio, or circuit training. Feel free to ramp up your efforts as your body continues to gain strength and energy as you prepare for ovulation.

Ovulation phase

This phase occurs from day 15 to day 17. During ovulation, your estrogen levels are at their peak, which can boost your motivation, stamina, and power. These days are the best for intense, peak-performance workouts. During the ovulation phase, you may want to incorporate workouts like strenuous strength training, high-intensity interval training (HIIT), and intense cardio sessions (if you're a runner, for example, this is a great time for speed work).

Luteal phase

Occurring from days 18-28, the luteal phase is marked by a rise in progesterone levels and a decrease in estrogen levels, which usually leads to a slow decrease in energy. Many women experience fatigue, bloating, and mood changes during this phase of their cycle. Research shows body temperature tends to be elevated during the luteal phase, which can cause your cardiovascular system to work harder than at other times of the month. The best workouts to schedule during the luteal phase include low-impact cardio (think swimming, low-impact aerobics, and walking), Pilates or yoga, and low-to-moderate intensity strength training.

How cycle-synced workouts can help you maximize your sweat sessions

Cycle-synced workouts can help you make the most of exercise throughout the month. When you understand how your body is changing through each phase of the menstrual cycle, you're better able to know what to expect, allowing you to set yourself up for success.

Some of the benefits of cycle-synced workouts include:

• Increased energy: When you understand the ups and downs of your cycle, you're better able to choose workouts that make sense for your energy levels. This means you know when to push yourself and when to take it easy so you can lessen post-workout fatigue.
• Reduced injury risk: Hormonal fluctuations can affect your joint stability and muscle strength, and adapting your workouts (especially during the luteal and menstrual phases) can help reduce your injury risk.
• Improved well-being: When you honor your body's needs throughout your cycle, you're setting yourself up to keep a positive mindset.
• Balanced hormones: When you choose exercise that aligns with your menstrual cycle, you're better able to regulate your body's hormone levels. This can help you achieve a number of health goals, including improved endurance, weight loss, increased strength, and more.

Cycle syncing workout plan examples

Try following these workout plans to support your well-being through each phase of your cycle.

Walking/Jogging/Running

During the menstrual phase, take it easy. An easy, slow nature walk or jog on a flat path can help ease cramps, anxiety, and other menstrual symptoms. During the follicular phase, ramp it up by adding hills or hiking to the mix. As you enter the ovulation stage, push yourself. You may want to increase the pace of some of your workouts, or tackle some serious hills. When you transition to the luteal phase, listen to your body, and decrease the length and intensity of your walks and/or runs if necessary.

Strength Training

During the menstrual phase, it’s time to listen to your body and work out according to your comfort level. If you’re not feeling up to your normal strength training routine, this is a good time to enjoy yoga, light cardio, or shorter workouts to help you conserve your energy. During the follicular phase, you’ll begin to feel your energy return, making it an ideal time to return to your normal workouts. You should feel strength increase as you move toward ovulation, and you can dial up the intensity of your workouts accordingly (you might even want to add cardio finishers at this point). After the ovulation phase passes and you move into the luteal phase, keep pressing forward and don’t get down on yourself if you see some losses in strength and stamina—you’ll be back to your follicular phase and making gains in no time.

We're here to help you through every phase of your health journey.

At Evidation, we believe knowledge is power, and we're here to provide you with the insights you need to keep moving forward on your health journey. When you download our free app, you'll have the chance to share the health data you're already tracking from MyFitnessPal, your wearable fitness tracker, etc., with our team. Your privacy is our top priority, and you can choose to stop sharing your data with us at any time. As you share your data with us, we'll use the information you're tracking to spot connections and trends. From there, we'll offer you personalized, content-based insights that help you choose the next steps to take you closer to feeling your best.

Ready to get started? We can't wait to support you. Click here to learn more about how Evidation works and download today.

Natto—a traditional Japanese dish made from fermented soybeans—is known for its distinct texture, smell, and potential health benefits. The dish is a staple of Japanese cuisine. Natto contains high levels of protein, the enzyme nattokinase, vitamin C, manganese, and vitamin k2. The fermentation process also offers probiotics, which can help to support digestive health. Some people who are working to improve their cardiovascular and/or neurological health have heard about the potential benefits of including nattokinase and vitamin k2 in their diet by incorporating natto into their nutrition plans.

Here, we'll learn more about natto, the potential benefits of including nattokinase and vitamin k2 in a heart-healthy diet, the connection between natto and brain health, and why it's important to talk with your doctor before changing your diet.

What is natto?

Salty, earthy, and slightly bitter, some people can't get enough natto—while others are put-off by the intense smell. The distinctive Japanese dish is created by soaking soybeans, steaming them, and then fermenting them with a bacterium called Bacillus subtilis var. natto.

In Japan, many people eat natto over rice for breakfast, and it's often used as a topping for sushi or noodles at other times in the day. While you can make natto on your own, you can also find the dish in the Asian foods sections of many grocery stores, as well as in health food stores. If you struggle with the taste or consistency of natto, many fans of the dish recommend mixing it with rice, quinoa, or other grains. Topping natto with mustard or soy sauce can help to offset the strong taste and smell, making it more palatable as you get used to the unique aromas and flavors of the dish.

What is nattokinase?

Nattokinase is an enzyme derived from the bacteria used to ferment natto. We talked to Dr. Matthew Segar, a cardiologist at Texas Heart Institute, about the benefits of including natto in a heart-healthy diet. "One of its effects is to help dissolve clots," he said. Dr. Segar said that the enzyme is a fibrinolytic, meaning it breaks down fibrin—a protein involved in blood clotting.

When fibrin is broken down in the blood, it can help to keep the blood thin, which may help protect against conditions related to blood clots, including heart attack and stroke. Some people take nattokinase for high blood pressure and high cholesterol, but research has yet to prove that the enzyme is helpful for either of these conditions.

What is vitamin k2?

This fat-soluble vitamin works to help the body regulate calcium, making it vital for maintaining both strong bones and cardiovascular health. Also known as menaquinone, vitamin k2 helps calcium go where it's needed in the body—to the bones and teeth—and away from areas where calcification can do harm, such as in the arteries. People who don't get enough vitamin k2 may be at higher risk for osteoporosis and cardiovascular issues. In addition to fermented foods like natto, vitamin k2 can also be found in many animal products, including egg yolks, butter, and dark meat chicken.

Where can you find nattokinase and vitamin k2 together?

Natto is the best way to get vitamin k2 and nattokinase together from whole food sources. If eating natto isn't an option, it's a good idea to explore supplementation. There are many supplements available that combine nattokinase and vitamin k2 into a single softgel.

How nattokinase and vitamin k2 can support heart health

Dr. Segar said that nattokinase and vitamin k2 can work together to protect cardiovascular health. "Nattokinase may improve blood flow and clot prevention, while k2 may reduce arterial stiffness and calcification," he said. While nattokinase works to thin out the blood and lessen the likelihood of clotting issues, vitamin k2 works to create clear pathways, allowing blood to flow freely throughout the body. Together, both components work to support a healthy cardiovascular system.

Alzheimer's, nattokinase, and vitamin k2

In addition to supporting cardiovascular health, there is some evidence that nattokinase and vitamin k2 may help to protect the brain against conditions like Alzheimer's disease. According to Dr. Segar, "There are some studies which suggest nattokinase might help with reducing amyloid plaques in the brain, which are commonly seen in Alzheimer's disease."

Recent studies have shown that vitamin k2 can also support neurological health. A 2025 study found a potential link between vitamin k2's ability to mitigate arterial calcification and its ability to stunt cognitive impairment in older adults. Research also shows that vitamin k2 may play a role in regulating circadian rhythms, potentially making it easier for you to get the healthy sleep necessary to support neurological health.

Why talking to your doctor before using nattokinase and vitamin k2 matters

Dr. Segar recommends talking to your doctor if you're considering taking nattokinase and/or vitamin k2 supplements, or if you're planning on adding natto to your diet.

"The most important thing if you're considering taking these supplements is to first discuss it with your physician," Dr. Segar said. "The supplement may interact with medications, especially anticoagulants, or may be contraindicated in certain medical conditions."

We're here to support every step of your health journey.

Whether you're researching "nattokinase blood pressure," are just starting to prioritize heart health, or you've been on a health journey for years, Evidation is here to provide you with the insights and information you need to keep moving forward. When you download our free app, you'll be prompted to share the health data you're already tracking (your privacy is extremely important to us, and you can choose to stop sharing your data with us at any time). We'll take the information you choose to share with us to find patterns and insights that we'll use to offer you personalized, content-based suggestions that you can use to continue taking your health to the next level. Click here to learn more about how Evidation works and download the app today.

If social media has you worried that you may be carrying parasites in your digestive system that are harming your health, you aren't alone. The good news: unless you've participated in high-risk activities or recently traveled to areas known for high rates of parasitic infection, you're likely in the clear. Medical professionals agree that social media parasite cleanses are generally a money grab that aren't likely to positively affect your health.

Despite what your favorite influencer might be saying on their platform, natural parasite cleanse kits are a popular—and expensive—social media fad that most people don't need. Here, we'll take a look at what parasite cleanses typically consist of, why parasite cleanses on social media are typically scams, how adopting a whole foods diet can help support a healthy digestive system better than any bottle of supplements you'll order off of social media, and actual signs that you may be dealing with a parasitic infection and need to reach out to your doctor immediately.

What are parasites?

Parasites are organisms that reside in or on the body, utilizing the body's food sources as their own. Typically, parasite cleanses claim to rid the body of internal parasites that reside in the digestive tract. Common parasites that infect humans include tapeworms, flukes, pinworms, hookworms, whipworms, and ascariasis.

What is a parasite cleanse?

Usually, parasite cleanses sold online include dietary supplements that manufacturers claim have the ability to rid the body of parasites. The supplements included in parasite cleanse kits are typically made of naturally-occurring herbs and oils.

Herbs included in parasite cleanse kits may include:

• Anise
• Rosemary
• Cumin
• Barberry
• Berberine
• Black walnut
• Goldenseal
• Mint
• Clove oil

There is currently no research that supports the effectiveness of over-the-counter parasite cleanse supplements and kits. Since the Food and Drug Administration doesn't regulate herbs and supplements, there isn't research on the safety of parasite cleanses.

If you decide that you're going to try a parasite cleanse, it's important to talk with your healthcare provider, especially if you're taking prescription medications, as the herbs and supplements in a parasite cleanse may interfere with your body's ability to absorb your medication.

Parasite cleanses and social media: What's the hype?

On social media, many influencers claim that parasite cleanse kits have helped them lose weight, increase their energy levels, improve their digestion, and help them get better sleep—all by simply taking a pill.

Like many fads on social media, the promises provided by parasite cleanse companies are simply too good to be true. The vast majority of people simply don’t have parasites, according to Dr. Peter Mannon, a gastroenterologist at Nebraska Medicine. "It's unlikely that the average person is walking around with active parasites in their gut. I would question the usefulness of these parasite cleanses," says Dr. Mannon.

A look inside parasite cleanse scams

Some parasite cleanses don't harm anything other than your wallet. You may find that you feel better after a few days, but that's likely due to following the whole-foods diet recommended with many parasite cleanse programs, rather than the effect of the supplements themselves. Many parasite cleanse kits encourage customers to follow a strict diet in order to "starve" parasites. Tips may include avoiding pork, gluten, and dairy. While this isn't likely to cause digestive issues, it's also not likely to make any difference to your health.

Some parasite cleanses, however, come with troublesome side effects that can be uncomfortable at best—and dangerous at worst.

Side effects that may occur during a parasite cleanse include:

• Electrolyte imbalances
• Dehydration
• Kidney problems
• Diarrhea
• Malnutrition
• Supplement-induced liver disease

In many cases, parasite cleanse companies state that side effects are an indication that the cleanse is working, but this is almost never the case. According to Dr. Monalisa M. Tailor, an internal medicine physician with Norton Community Medical Associates, the negative gastrointestinal effects that come as the result of a parasite cleanse can do more harm than good.

"This is perhaps one of the more dangerous trends right now. These so-called 'parasite detoxes' can flux out the good bacteria in your gut, which can cause other issues," says Dr. Tailor.

Can foods kill parasites?

It's possible for some parasitic infections to clear up on their own, and eating a whole food diet can help support your body's ability to get rid of parasites. That being said, it's important to see a doctor if you think you may have contracted a parasitic infection. Your doctor can help you determine the natural strategies that will work best to support your health while also providing you with prescription medications developed to target the specific type of parasite you've contracted.

Natural strategies to promote gut health

Protecting your gut health is a smart idea for both your mental and physical health. While it's not likely that you need to protect your body against a parasitic infection, bolstering your gut health can have a wide variety of benefits, including improved digestion, a stronger immune system, reduced inflammation throughout the body, and more.

Try these tips to improve your gut health:

• Add fiber to your diet. Enjoying high-fiber foods like strawberries, raspberries, beans, and oatmeal helps to support the health of good bacteria in your gut, which can promote healthy digestion and keep you regular.
• Get plenty of sleep. When you're well rested, it's easier to make dietary choices that positively affect gut health.
• Enjoy healthy exercise. Research shows that participating in 2.5 to 4 hours of moderate to high-intensity exercise each week has a positive impact on gut bacteria.
• Include probiotics in your diet. Foods rich in probiotics can improve your digestive health. Try adding yogurt, sauerkraut, kefir, kimchi, miso, and buttermilk to your diet to give your gut the live, active cultures it needs to thrive.

When to talk to your doctor about a potential parasite problem

If you've recently traveled to an area known for parasites, and you're experiencing symptoms of a parasitic infection, it's important to reach out to your primary care provider right away for treatment. Left untreated, parasitic infections can become life-threatening (especially for babies, children, elderly people, and those with weakened immune systems).

Common symptoms of parasitic infections include:

• Diarrhea
• Stomach pain
• Nausea and/or vomiting
• Bloating
• Unexplained weight loss or increased appetite
• Fever
• Swollen lymph nodes
• Body aches and pains
• Excessive gas and gas pains
• Weakness and fatigue
• Skin abnormalities, including a rash, bumps, and/or itchy areas
• Passing visible worms in the stool

As we mentioned, traveling to certain areas can increase the likelihood of developing a parasite. If you've recently traveled to Asia, Latin America, sub-Saharan Africa, the Caribbean, Appalachia, or the Southeastern U.S., you're at a higher risk of developing a parasitic infection.

You're more likely to get a parasite if you live or spend time in areas where you're in close contact with livestock, live with many people in an area with limited space, have inadequate public sanitation facilities, don't have access to clean water, or walk barefoot in high-risk areas. Parasites are often contracted through insect bites, drinking contaminated water, touching highly contaminated surfaces, and eating undercooked or contaminated food.

In the event that you’ve developed a parasitic infection, it's vital to get medical treatment from a licensed healthcare professional—not from a company selling cleanses on social media.

Learn more about supporting your nutrition goals with Evidation

It can be tough to sort through all the noise on the internet and social media when you're looking for ways to become your healthiest self. At Evidation, we get it, and we're here to help.

When you download our free app, we'll give you the opportunity to integrate the apps you're already using to track your health data with Evidation (your privacy is our top priority, and you can stop sharing your data at any time). We'll use the information you share to find patterns and develop personalized, content-based insights that can provide you with the information you need to support the formation of healthy habits.

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

Over the past decade, the term gut health has taken the health and fitness world by storm. The term gut refers to the long, tube-like structure of your digestive system that includes the stomach, small intestine, and large intestine. Other, smaller organs—such as the esophagus, liver, pancreas, and gallbladder—are also considered to be part of the gut.

Here, we'll take a look at why gut health is so important, the effectiveness of popular supplements and other products marketed to support gut health, foods that can support and heal gut health, and how Evidation can provide you with the support you need as you work to improve your overall health.

Why is gut health important?

Some healthcare providers are beginning to view the gut as the body's "second brain," and are working to understand the links between gut health and other parts of the body. The gut plays a vital role in many aspects of overall well-being, including digestion, nutrient absorption, immune function, mental health, and more. The gut microbiome—the collection of bacteria, fungi, viruses, and other microbes—requires balance in order to promote good health, and an imbalance in the microbiome can leave you more susceptible to a wide range of health conditions.

Some of the reasons why gut health is so important include:

• Digestive function: Your gut works to break down food and absorb nutrients. When the gut is not healthy, this process can be disrupted, making it harder for your body to get essential vitamins and minerals to support other bodily processes.
• Immune system: 70% of the body's immune tissue resides in the gut. The body's ability to fight off infection can be positively or negatively affected by gut health. When the gut is unhealthy, it may be easier for pathogens, bacteria, and viruses to cause illness in the body.
• Mental health: Commonly referred to as the gut-brain axis, there's a strong connection between the gut and the brain. When the gut microbiome is not balanced, negative mental health symptoms like mood issues, higher levels of stress, anxiety, and depression can all become more likely.
• Disease prevention: Many diseases—including autoimmune conditions, cardiovascular diseases, diabetes, and some types of cancer—are linked to inflammation. While there are many factors that contribute to the development of these diseases, a balanced, healthy gut may help to prevent some of these conditions.
• Weight management: The balance of bacteria in your gut plays a role in how your body processes and breaks down food, stores fat, and regulates your hunger hormones. An imbalance in gut bacteria may be linked to obesity and other metabolic conditions.
• Skin health: Many skin conditions, including acne, rosacea, psoriasis, and eczema have been linked to an imbalance in gut bacteria.

Popular gut health products—Are they effective?

Gut health supplements—particularly, prebiotics and probiotics—may have a positive effect on your gut health. While the benefits of these products have not been definitively proven, you may find that adding gut health supplements to your diet helps to support healthy digestion or other areas of your overall well-being.

Generally, gut health supplements fall into two categories: prebiotics and probiotics. Prebiotics are foods (or supplements made from foods) that act as food for the naturally-occurring microflora in the gut. Probiotics are foods or supplements that contain live microorganisms intended to increase the amount of good bacteria that already exists in the gut.

Creating a diet that supports gut health

While supplements can be helpful to your health, it's better to get the pre- and probiotics that you need from whole food sources.

Foods high in prebiotics include:

• Whole grains
• Bananas
• Greens
• Onions
• Garlic
• Soybeans
• Artichokes

Foods high in probiotics include:

• Yogurt
• Sauerkraut
• Miso
• Kombucha
• Pickles
• Kefir
• Kimchi

Gut-healing foods

If you or your healthcare provider believe you may be having an issue with gut health, you may be interested in following a diet that supports digestive health. Some healthcare providers believe there may be a phenomenon known as leaky gut syndrome, in which the walls of the intestines become more permeable than normal, allowing undigested food particles and bacteria to leak through the intestinal wall, eventually hitting the bloodstream. Leaky gut syndrome has yet to be proven by research, but some care providers believe that it may contribute to symptoms including food sensitivities, inflammation, and autoimmune diseases.

Foods that can help to heal gut issues, potentially including leaky gut syndrome, include:

• Bone broth to provide the collagen necessary for the gut lining to heal
• Fermented foods rich in probiotics (like yogurt and kefir)
• Leafy greens, ginger, and turmeric to reduce inflammation

Avoiding certain foods may also be a part of the gut healing process, depending on your needs. Many healthcare providers recommend that people working to heal potential leaky gut syndrome stay away from processed foods, refined sugars, and gluten.

If you think you may be having gut health issues, it's important to talk with your doctor before making major changes to your diet.

Support your well-being, one healthy decision at a time

When you're working to become your healthiest self, it's important to have the right team in your corner. At Evidation, we're here to provide you with the support you need to feel your best. Here's how it works: When you download our free app, we'll ask you to choose the health data you're already tracking that you're comfortable sharing with us. Your privacy is our top priority, and you can choose to stop sharing your data with us at any time. We'll use the data you share to find trends, identify patterns and opportunities for growth, and provide you with personalized, content-based insights that you can use to drive your health forward. We're excited to start supporting you. Click here to learn more about our app and get started with Evidation today.

A healthy heart is vital for overall well-being, and exercise is one of the most powerful tools you can use to strengthen your heart and prevent (or reverse) cardiovascular disease. Engaging in heart-strengthening exercise can help to manage key risk factors for the development of heart conditions, including high blood pressure, high cholesterol, and diabetes. There are many exercise options that can help you take control of your heart health. Here, we'll take a look at how aerobic and resistance training work together to strengthen cardiovascular health, exercises you can include in your routine to improve cardiovascular health, and more tips you can use to help keep your heart strong and healthy.

How aerobic and resistance training work to strengthen cardiovascular health

Your heart is a muscle, and just like any other muscle in your body, it gets stronger with exercise. A combination of aerobic (cardio) exercise and strength (resistance) training are vital for improving heart health. A combination of the two types of exercise can help to strengthen the heart so that it pumps blood more efficiently, lowering your resting heart rate and increasing your cardiovascular fitness.

Most healthy people have a resting heart rate between 55 and 85 beats per minute. Athletes may have a lower resting heart rate, while people with cardiovascular health issues may have a higher resting heart rate. Using a wearable fitness tracking device can help you keep an eye on your heart rate when you exercise. When you exercise, you'll want to aim for 50-85% of your maximum heart rate—check out this simple chart to get an idea of the heart rate you should aim for to get maximum heart-strengthening benefits when you work out.

Top 5 exercises to strengthen your heart

Brisk walking

Walking is a free, accessible, and simple way to help you improve heart health. There are many benefits of walking regularly, including improvements in artery health, lower blood pressure, lower cholesterol, a lower risk of premature death, and the prevention of weight gain (achieving and maintaining a healthy weight can help protect your heart from stress). Many people also find that taking walks regularly helps reduce stress levels, which can also positively affect cardiovascular health.

Strength training

Research shows people who participate in resistance training—such as lifting weights or doing body weight strength exercises—experience a 17% decrease in their risk of heart disease compared to adults who do not participate in strength training. Strength training can improve cholesterol levels, lower blood pressure, and help to control blood sugar. Simple body weight exercises—like squats, lunges, calf raises, and push-ups—can be an important part of a heart-strengthening exercise plan.

Pickleball and tennis

Whether you prefer pickleball or tennis, both get you moving on the court—and both are great for your heart health. In addition to providing you with short bursts of cardio activity that can help support your heart health, pickleball and tennis also offer a social aspect, which can help to lower stress levels. Meeting up with a group of friends regularly to play pickleball or tennis can also help you stick to an exercise routine since you know others are depending on you to show up.

Cycling

Whether you're into mountain biking or are more about a leisurely beachside ride, cycling is a great way to boost your heart health. Recent studies showed that people who cycled regularly experienced about 15% fewer heart attacks than those who did not cycle. Using a wearable fitness tracker and keeping an eye on your heart rate can help to ensure that you're getting the most out of every ride. If you're able, riding a bike to work can help make it easier to get into the habit of getting out for a ride each day.

Swimming

Hitting the pool for a swimming workout doesn't just support heart health—it's also great for your respiratory system. When you're swimming, both your heart and your lungs are hard at work as you utilize various muscle groups while controlling your breathing. Unlike running and other vigorous exercises, swimming is easy on the joints, making it a good fit for those who don't want to exacerbate past injuries.

Take it slow: How to start exercising

There's no need to jump into super-intense exercise from day one of your heart health journey. Taking it slow can help you build sustainable habits that keep your heart safe as you work to improve your cardiovascular health.

Ideally, you'll work up to about two and a half hours of moderate exercise per week. Taking small steps—like a 10-minute walk around the block after dinner each night—can be a great place to start working toward this goal. Gradually increase the amount of time you spend exercising each week until you hit your goal.

It's also important to discover exercise that you enjoy. This can take some time, and it can be fun to explore different options until you find something that's the right fit for you. Exercise classes at your local community center, online cardio and strength training workouts, or joining a local walking or jogging club can all provide you with some insight into the type of workouts that will be a good fit for you long-term.

More heart strengthening tips

Exercise is just one of the tools in your heart-strengthening toolbox, and adding more heart-healthy strategies can help you feel your best as you're working to strengthen your heart.

Try these tips to help prevent or reverse heart disease:

• Manage stress. It's true—stress takes a toll on your heart, and taking measures to reduce stress can help to improve your cardiovascular health. Mindfulness activities, meditation, spending time in nature, and participating in yoga can all help you manage stress.
• Lower or eliminate your alcohol intake. Heavy drinking is defined as more than one serving ofalcohol each day for women, or two servings each day for men. A serving is 12 oz. of beer, 4 oz. of wine, or 1.5 oz. of liquor. Drinking more than the recommended amount of alcohol per day can lead to cardiovascular problems including high blood pressure, stroke, and/or heart failure. If you want to lower your alcohol intake or quit drinking and are having trouble doing so, it's a good idea to talk with your primary care provider about resources that can help.
• Achieve and maintain a healthy weight. Excess weight requires your heart to do more work when moving through daily activities. If you're overweight or have obesity, talk with your doctor about creating a sustainable, healthy weight loss plan that can support heart health.
• Eat a heart-healthy diet. Include more fruits, vegetables, whole grains, and low-fat protein, and try to lower the amount of processed meats, saturated fat, and trans fat in your diet.

Evidation: Your partner in creating a healthy heart

At Evidation, we're here to help you achieve your health goals, including strengthening your heart. Here's how it works. When you download our free app, you'll have the option to share health data you're already tracking (like your workouts, nutrition tracking, sleep tracking, etc.) with us. You're in control of your data, and you can choose to stop sharing it at any time. We'll use the information you provide to develop personalized, content-based, research-backed health insights that can help you make choices that support your health goals. No matter where you're at in your health journey, we're here to help you keep moving forward.

Glyphosate—the main ingredient in Roundup, a weed killer sold for commercial and home use—has become a common topic of discussion in recent years. Many people who experienced repeated exposure to the chemical (including farmers, landscapers, and groundskeepers) later developed cancers, including non-Hodgkin lymphoma. While the parent company of Roundup, maintains that there's no link between cancer and glyphosate, many studies have suggested otherwise. Here, we'll explore more about glyphosate, how the chemical can get into food, and steps you can take to lower the amount of harmful chemicals in your diet.

What is glyphosate?

Glyphosate is a commonly-used herbicide (weed killer) that's used across a variety of settings, including farming and home gardening. The chemical was developed by the Monsanto company in the 1970s. The chemical works by interfering with an enzyme called EPSP synthase, which is essential for plant growth. Plants can't survive without this enzyme, and the application of glyphosate results in swift plant death.

Some crops have been genetically modified to tolerate glyphosate. This means that farmers can use glyphosate to kill weeds without killing certain genetically modified crops. Usually, glyphosate is applied directly to plant leaves.

Debates about the safety of glyphosate have been ongoing over the recent decade. The International Agency for Research on Cancer (IARC) classified the chemical as a probable human carcinogen (meaning it has the potential to cause cancer in humans). Other regulatory bodies refuted the studies from the IARC, stating that their evidence was not sufficient.

How does glyphosate get into food?

There are a few different ways that glyphosate can get into food sources, including:

• Direct application during farming: As we mentioned, glyphosate is typically sprayed directly onto the leaves of crops. Often, glyphosate remains on the plants throughout the harvest process, and can be ingested by people who eat the unprocessed crops, as well as those who eat processed foods that contain the crops treated with the herbicide.
• Use during harvest: Some farmers spray glyphosate directly on ready-to-harvest crops, including wheat, oats, and barley to dry out the plant material that will be discarded, as this can speed up the harvesting process.
• Environmental contamination: Glyphosate can end up in food and water indirectly. Wind and water runoff from farms can both carry glyphosate to areas that have never been treated with the chemical.
• Animal feed: Animals raised for human consumption (like pigs, cows, and chickens) are often fed crops (like grass, corn, and soybeans) that have been treated with glyphosate. The chemical enters the bodies and may still be present after the animal is slaughtered and processed.

Glyphosate and your health

When landscaping the area around your home, it makes sense to use natural products instead of glyphosate-based weed killers. While occasional use in accordance with package directions is unlikely to cause ill effects, many people prefer to use natural weed killers for home gardens.

While glyphosate can cause cancer at high doses, current research does not suggest that the low doses found in foods have the same effect. Some studies completed with in vitro cells (collected cells from a living organism that are studied, in isolation, in a lab) have shown that the introduction of glyphosate can disrupt hormones.

While these studies have yet to be replicated in any in vivo (inside the body) studies, the in vitro studies suggest that glyphosate may be associated with fertility issues and other reproductive hormone problems. Some studies also show that glyphosate exposure may create digestive issues similar to celiac disease.

The bottom line: The jury is still out on exactly how glyphosate in food may affect human health. The World Health Organization, the Food and Drug Administration, and the United States Department of Agriculture all regulate pesticide and herbicide levels in food due to potential harmful effects, and it makes sense to try to lower the amount of pesticides and herbicides in your diet as much as possible.

Tips to keep glyphosate and other harmful chemicals out of your diet

If you've decided that you'd like to keep glyphosate out of your diet as much as possible, there are simple steps you can take to reduce your exposure, including:

• Buy organic foods when possible. Organic farming standards prohibit farmers from using glyphosate. Choose foods that have an organic certification label. This is especially helpful for foods that tend to have high levels of glyphosate, including foods containing high-fructose GMO corn syrup, such as granola bars and breakfast cereals.
• Wash produce thoroughly. Washing fruits and vegetables can help to remove surface pesticides, even though some may remain.
• Enjoy fruits and vegetables that tend to be lower in pesticides. According to the Environmental Working Group, avocados, sweet corn, pineapples, onions, papayas, frozen peas, asparagus, honeydew, kiwi, and cabbage tend to be especially low in pesticides.
• Grow produce at home, if possible. If you have the space and time, growing your own food can help to reduce your exposure to glyphosate. You can choose to weed your garden on your own, without the use of any chemicals.

It's important to remember that even when you take conscious steps to reduce your glyphosate intake, it's likely impossible to completely eliminate the chemical from your diet. Runoff and wind transfer can make it difficult for organic farmers and other farmers who choose not to use the herbicide to avoid it completely.

At Evidation, we're here to give you the information you need to move your health forward

When you're working to improve your health, it's easy to get overwhelmed by the myriad of information available. At Evidation, our app helps you sort through the noise. When you download our app, you'll have the chance to share your health data with us (you'll be in control of your privacy every step of the way, and you can choose to stop sharing your data with us at any time). We'll use the information you share to offer you personalized, content-based insights that can help to inform your next steps in becoming your happiest, healthiest self. Click here to learn more about how Evidation works and download the free app today.

Evidation is on a mission to help our members and their families stay healthy through colorectal cancer screening.

What is colorectal cancer?

Colorectal cancer is the term used to refer to cancer that starts in the colon or rectum — which make up the large intestine. Sometimes it’s referred to as colon cancer or rectal cancer, depending on where it starts. 

Most colorectal cancer starts with a growth, called a polyp, on the lining of the colon or rectum. Polyps are common, especially in older adults, and most are benign (non-cancerous). However, sometimes these polyps can become cancerous over time. Which is why regular screening is so important. It saves lives. 

Colorectal cancer facts

• Colorectal cancer (CRC) is the 4th most common type of cancer. But the good news is, if caught early, it’s highly treatable.
• Certain individuals—including people of color and those with type 2 diabetes, a family history of CRC, inflammatory bowel disease, or hereditary conditions like Lynch syndrome—are considered higher risk.
• While CRC is most common in older adults, rates are rising in young adults.
• Colorectal cancer often has no symptoms in its early stages.
• However, symptoms can include changes in bowel habits, persistent abdominal discomfort, rectal bleeding, weakness, and/or unexplained weight loss. If you experience these symptoms, contact your healthcare provider and let them know your concerns.

Why get screened?

• It’s easy—and you have options, including colonoscopies and at-home stool tests.
• Screening can help detect cancer early and, in some cases, prevent it—colonoscopies can remove precancerous polyps before they become cancerous.
• Many screening options are low or no cost for those undergoing routine screening.
• Peace of mind—it’s normal to feel nervous about medical tests, but your future self will thank you.

Who should get screened?

• If you’re 45 or older, screening is recommended by the U.S. Preventive Services Task Force, the American Cancer Society, and the Colorectal Cancer Alliance for individuals at average risk.
• If you have certain risk factors, like those listed below, work with your healthcare provider to determine the right time to start screening—it’s often much earlier than 45.

Risk factors 

A risk factor is anything that increases your risk of developing cancer. Common risk factors for colorectal cancer include:

• Type 2 diabetes
• Being overweight or obese
• Dietary factors (like high-fat or heavy red meat diets)
• Low vitamin D levels
• Smoking
• Alcohol use
• Racial and ethnic background (Ashkenazi Jews, American Indian and Alaskan natives, and Black & African Americans are at higher risk)
• History of inflammatory bowel disease
• Family history of colon cancer

“A goal without a plan is just a wish.” – Antoine de Saint-Exupéry

What should I do now?

If you're 45 or older (or turning 45 soon) and have never been screened, now is the time to make a plan. Many people delay screening due to busy schedules—but prioritizing your health is worth it. Here’s what you can do next:

1. Call your doctor and ask about colorectal cancer screening. Set a calendar reminder, leave yourself a note, or ask a family member to help you follow through.
2. Have questions? The Colorectal Cancer Alliance offers a free helpline at (877) 422-2030, where you can speak with certified patient navigators.
3. Learn more about screening and prevention at the Colorectal Cancer Alliance website.
4. Already up to date? Check in with your family and encourage them to stay on top of their screenings too.

Screening saves lives

When found early, colorectal cancer is treatable and survival rates are high (over 90% when caught before stage 2). So catching it in the beginning stages is critical. But screening can also prevent colorectal cancer from developing at all. Precancerous polyps can be removed during a colonoscopy to prevent cancer from ever forming. 

If you’re 45 or older or have any of the risk factors mentioned above, make a plan to get screened — it could save your life. And don’t forget to talk to your loved ones too. Reminding your family and friends to get their screenings could save their lives as well.

When it comes to health and wellness, the terms "fat loss" and "weight loss" are often used interchangeably, but they actually mean different things. Here, we'll explore the difference between fat loss and weight loss, how you can track fat loss if you're interested in doing so for health reasons, as well as holistic techniques that can support healthy fat loss.

Weight loss vs fat loss: What's the difference?

Understanding the difference between weight loss and fat loss can be integral to a health journey in which you're working to decrease your total body fat.

Weight loss refers to a decrease in total body mass. When you lose weight, you might be losing fat—but you may also be losing muscle, water, and even bone density. Fat loss, on the other hand, specifically refers to the reduction of body fat, also known as adipose tissue. Having excess adipose tissue can lead to a number of health problems, including metabolic syndrome, obesity, heart disease, diabetes, and more. Focusing on losing fat—instead of just focusing on losing weight—can help to decrease the risks of these health issues.

Tracking fat loss

While a standard bathroom scale can be used to track weight loss, they often fail to give you the whole story. Simply looking at your weight on a scale doesn't let you know whether you're gaining or losing muscle, water, or fat.

Instead of relying strictly on the scale to track your progress toward your goals, consider keeping track of your fat loss using one of the following methods:

• Bioelectrical scales: Certain scales can estimate your body fat percentage, and can show changes in your body fat over time. While bioelectrical scales aren't as accurate as other methods of body fat measurements, they can provide you with an idea of your progress.
• Calipers: Body fat calipers measure folds of skin to determine body fat percentage. Many prefer this method because it's inexpensive and simple to do at home.
• DEXA scans: A DEXA scan is a painless medical imaging test done in your doctor's office or in a medical imaging facility that uses a machine to measure bone density and body composition. In addition to providing information on total body fat percentage, DEXA scans can also provide valuable information about bone health.
• Online calculators: Online calculators are typically less reliable than other methods of measuring body fat, but they can be a simple, quick way to get a general idea of your progress. Choosing a calculator that allows you to input measurements (instead of just height and weight) can provide a more accurate assessment than calculators that use fewer metrics.

Benefits of fat loss

We spoke with Kara Landau, registered dietitian and founder of The Prebiotic Dietitian, about how healthy fat loss can benefit overall health. "Considering muscle mass is extremely important as we age, and is an active tissue that helps with a number of metabolic functions, including our ability to tolerate carbohydrates, it is important to maintain muscle mass," Landau said. "Fat mass is mostly metabolically inactive and has been shown again and again to be detrimental to our health, including accelerating the progression of lifestyle disease development."

How your metabolism can affect fat loss

Your metabolism determines how your body processes, uses, and stores energy. This means that your metabolic health plays a key role in the fat loss process.

Your BMR, or basal metabolic rate, determines the amount of energy that your body needs to exist at rest. You can increase your BMR by getting plenty of rest, building lean muscle through strength training, and increasing your protein intake. The higher your BMR, the more calories you'll burn—allowing your body to use stored fat to meet its energy needs.

In order to lose fat, you'll need to eat at a caloric deficit. It's important to make sure that your caloric deficit isn't too severe, as this can cause your body to recruit muscle tissue instead of fat tissue for energy. Slow, steady weight loss seems to be most effective for supporting metabolic health and creating a sustainable, healthy weight.

Holistic methods for fat loss

There are several strategies you can use to increase your body's ability to burn fat, including:

• Prioritize whole foods. Choosing single-ingredient foods can create a more filling eating experience than processed options. Many people find that weight loss naturally follows a whole foods diet.
• Consume plenty of protein. Landau says that it's important to eat protein rich foods at every meal. When paired with resistance training, getting plenty of protein can both boost your BMR and help you retain muscle mass as you lose fat.
• Limit your sugar intake. Added sugar drives up overall caloric intake quickly, and limiting sugar intake is a simple way to support healthy fat loss. Bonus: cutting down on sugar often supports healthy skin, and can help to even your energy levels throughout the day.
• Support gut health. Prioritizing prebiotics and probiotics can help support a healthy metabolism, making it easier for you to lose fat, says Landau. She recommends supporting your gut health through the consumption of a blend of fiber-rich whole foods, probiotics to nourish the gut bacteria, and prebiotics to support metabolic pathways.

At Evidation, we're here to help you hit your goals, one healthy decision at a time

When you download the free Evidation app, you get the chance to put your health data to good use. By syncing the fitness and health data you're already tracking with Evidation, we're able to find patterns that can help you understand how one health-related behavior can affect another. As we analyze your data, we'll provide you with content-based, personalized insights that can give you the information you need to continue moving your health forward. Bonus: As you track your data, you'll earn points that you can use for cash rewards or charitable donations.

Whether you're working to lose fat or you have another health goal in mind, we're here to help. Click here to download Evidation today and get started.