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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.

When you're trying to improve your diet and feel better, cutting down on sugar and salt can be a first line of defense. Many people find that lessening the amount of sugar and salt in their diets is more easily said than done, however. Thankfully, implementing a few simple tips and tricks can make it easier for you to cut down on sugar and salt.

Here, we'll take a look at the benefits of cutting down on salt and sugar, some alternative ways to enjoy delicious food while still sticking to your nutrition plan, and recipes you can try to kick-start a low salt low sugar diet.

Benefits of cutting down on salt

It can be confusing to understand how large amounts of salt sneak into the diet, especially if you're not someone who typically utilizes a salt shaker when you're sitting down to eat. Salt is added to the vast majority of processed foods as both a flavoring and preservative, and you might be surprised to learn just where sodium is lurking in your kitchen.

Foods that are surprisingly high in salt can include:

• Bagels
• Cereal
• Pasta sauce
• Veggie burgers
• Salad dressing
• Cheese
• Pumpernickel bread
• Ketchup
• Cake mix
• Packaged baked goods
• Canned vegetables

While your body needs some salt to function, adopting a low-salt diet is key to good health for many people. While the Food and Drug Administration recommends that we get about 1,500mg of salt each day, most Americans take in more than 3,000mg. Too much salt can result in inflammation due to fluid retention, high blood pressure, cardiovascular disease, kidney disease, kidney stones, weight gain, digestive issues, osteoporosis, cancer, stroke, and more.

The good news: making the switch to a low-salt diet can cause noticeable changes in your health in as little as a week. Many people find that their blood pressure decreases within a week of switching to a low-sodium diet. Many people also notice that their taste preferences begin to change within about a week of switching to a low-salt diet. While foods with less salt may taste bland at first, taste buds tend to adjust to a lower-salt diet fairly quickly.

Benefits of a low sugar diet

Cutting down on your sugar intake can also offer many benefits for your health. Just like salt, sugar tends to hide in unexpected places, and knowing where to look can help you eliminate unnecessary sugar grams in your diet.

Foods that are surprisingly high in sugar can include:

• Low-fat yogurt
• BBQ sauce
• Ketchup
• Spaghetti sauce
• Fruit juice
• Sports drinks
• Granola
• Flavored coffee drinks
• Protein bars
• Canned fruit
• Breakfast cereal

While it's very difficult to avoid all sugar in your diet, cutting out added sugar—that is, sugar that's added to foods and drinks during processing and/or preparation—can help you seriously curb your intake.

There are many benefits to lowering your sugar intake. When you remove processed or added sugars from your diet, you're likely going to decrease your overall caloric intake, which can help you maintain a healthy weight. Sugar is inflammatory, and eliminating sugar from your diet can also protect your body against heart disease, obesity, digestive conditions, Alzheimer's disease, psoriasis, and more.

In addition to bolstering your body's natural defenses against a wide variety of health conditions, lowering your sugar intake can also help you lose weight, maintain good oral health, and reduce acne.

Try these salt and sugar seasoning alternatives

When you begin the process of reducing the amount of salt and sugar in your diet, you might go through an adjustment process. Using alternative seasonings can help you enjoy food while your taste buds get used to a low salt low sugar diet.

Seasonings you may enjoy in place of salt and/or sugar include:

• Cinnamon (a great sugar substitute, especially over oatmeal or baked goods, can also work well as a salt substitute for some foods)
• Allspice (similar to cinnamon, a good fit for adding sweetness to sauces and glazes)
• Ginger (warm and slightly spicy, can add complexity to a dish that's lacking flavor)
• Lemon (great as a salt substitute in both cooked and cold dishes)
• Basil (works especially well as a salt substitute in Mediterranean dishes)

It can take some time to get used to new flavors, but this doesn't mean that making the switch won't be worth your while. Give yourself at least a week to get used to the change in your diet, and know that missing salt and sugar is temporary—you'll soon get used to your new way of eating.

Low sugar, low salt recipes to help you stick to your plan

Whether you're getting started with a paleo diet, searching for low sugar desserts, or simply want to begin to reap the benefits of a low salt low sugar diet, try adding these recipes to your routine.

Main dishes:

• Avocado and kale omelet
• Everything bagel avocado toast
• Egyptian egg salad
• Spanish tortilla
• Mango salad with avocado and black beans
• Shrimp tacos with avocado crema
• Chicken parmesan and quinoa stuffed peppers

Desserts:

• 4-ingredient sugar-free mocha mousse
• Low-carb cheesecake
• Sticky date cake yogurt bowls

At Evidation, we're here to help you live your healthiest life, one decision at a time

When you download the Evidation app, you'll have us in your corner through every step of your health journey. Whether you're just getting started with cleaning up your nutrition or you've been working at your wellness for years and want to take it to the next level, we're here to help.

Using Evidation is simple: when you download our free app, you'll be able to connect the health data you're already tracking. You're in control of your data at all times, and your privacy is our top priority. We'll use the data you choose to share to find connections, patterns, and insights, and provide you with content-based, personalized recommendations to help you make the decisions that move your health forward. Click here to learn more about how Evidation works and get started today.

Adrenal glands—two small glands located just above the kidneys—play a vital role in regulating many of the body's processes, including blood pressure, metabolism, immune system responses, stress responses, and more. The adrenal glands are responsible for releasing many hormones, including adrenaline and cortisol. Adrenal cocktails—blends of orange juice, cream of tartar, and other ingredients—may help to regulate adrenal health. Here, we'll explore the basics of adrenaline and cortisol, the potential health benefits of adrenal cocktails, and recipes for health cocktails, including those that provide adrenal support.

What is adrenaline?

Also known as epinephrine, adrenaline is responsible for the body's fight-or-flight response, which can be triggered during a stressful situation. Adrenaline can also be released in response to intense physical activity (like a hard workout) or during times of excitement. Short bursts of adrenaline can be helpful in dangerous situations. The hormone can cause a number of physical effects, including increased heart rate, dilated airways, increased energy availability, and increased blood flow to the muscles.

While some adrenaline is necessary for healthy functioning, too much can have negative mental and physical health effects. Chronic stress can cause the adrenal glands to release adrenaline too frequently, which can cause health issues like high blood pressure, sleeping difficulties, shortness of breath, high blood sugar, heart palpitations and anxiety.

What is cortisol?

Cortisol and adrenaline are closely related. When adrenal glands detect stress, they often release cortisol. The hormone is also released in response to low blood sugar levels. Like adrenaline, cortisol plays many roles in the body. The hormone helps the body manage stress, control inflammation, regulate metabolism, maintain healthy sleep-wake cycles, and more.

When cortisol is released too frequently, it can cause negative health effects, including high blood pressure, insomnia, fatigue, anxiety, weight gain, and irritability. Cortisol also plays a role in the development of visceral fat—the dangerous belly fat that surrounds the organs, increasing the likelihood of stroke, heart disease, and type 2 diabetes.

Stress management and adrenal health

As you can see, both cortisol and adrenaline are vital hormones for wellness, but they need to be released in appropriate amounts. Stress management techniques—including regular, moderate intensity exercise and eating a whole food diet—can help. While some stress is a normal part of life, it's important to lower chronic stress when possible. If you notice that a particular part of your life is causing stress that makes it difficult to cope (such as a high-stress job), it may be worth exploring whether you can change these circumstances to benefit your overall health.

Benefits of adrenal cocktails

If you're already living a healthy lifestyle and still feel that your adrenal health could use some support, you may be interested in giving adrenal cocktails a try. Adrenal cocktails—a mixture of coconut water, salt, cream of tartar, and orange juice—are currently in the spotlight on social media. According to fans of the drinks, adrenal cocktails are loaded with potassium, vitamin C, and sodium, all of which can support adrenal health.

Fans of adrenal cocktails say that some of the benefits they notice include:

• Increased energy levels
• Increased hydration
• Reduced stress
• Improved mood
• Support for healthy weight management

The research is still out on whether these cocktails are effective, but if you like the taste of adrenal cocktails, and you notice a positive difference in how you feel, they may be a good fit for you. While many people on social media are touting the benefits of the combination for their ability to heal "adrenal fatigue," it's important to note that most medical professionals do not recognize the term. If you believe you may have an adrenal issue, it's a good idea to reach out to your primary care provider or schedule an appointment with an endocrinologist (a medical doctor who specializes in hormone health).

Adrenal cocktail recipes

If you're curious about whether adrenal cocktails could be a good fit for you, we've got you. Check out these recipes:

• Tropical morning cocktail: 1/2 c. orange juice, 1/4 c. coconut water, 2 tablespoons full fat coconut milk, 1/4 tsp. cream of tartar
• Hormone health mimosa: 1 c. coconut water, 1/4 c. orange juice, 200mg magnesium powder, juice of 1/2 lemon, 1/4 tsp. sea salt, 4 oz. sparkling water
• Pre-workout power-up: 2 c. coconut water, 1/2 c. orange juice, 1/4 tsp. sea salt, 2 tbs. vanilla protein powder, 1/2 scoop collagen powder

Other wellness cocktails

Whether you're thinking about replacing your daily go-to cocktail with a more wellness-focused option or you're looking for a cocktail recipe that can help you take your health to the next level, wellness cocktails are a delicious way to add more nutrition to your day.

Some of our current favorite wellness cocktails include:

• Immune booster: 3 oz. brewed iced tea, 1 tsp. honey, 2 oz. pineapple juice, 2 oz. orange juice, 1 oz. lemon juice, 1 tbs. grated ginger, 1/4 tsp. turmeric
• Summer hydration: 8 oz. watermelon juice, 1 tbs. lemon juice, 2 mint leaves, frozen watermelon cubes for garnish
• Cucumber cooler: 2 oz. cucumber juice, 1/2 oz. simple syrup, 1 oz. lime juice, 1/2 c. sparkling water

Support your nutrition goals with Evidation

At Evidation, we're here to help you work toward your health goals. Whether you're just getting started with tracking your nutrition or you've been enjoying the benefits of healthy eating for years, our app can help you take your wellness to the next level. We help you make the most of the health data you're already tracking.

When you download our app, you'll be asked which health tracking apps you'd like to connect and some basic information about your health and daily habits (your privacy is our top concern—you can choose to stop sharing your data at any time). From there, we'll analyze the data you choose to share with us to find patterns and insights that can inform your next steps forward. We'll use your information to provide you with personalized, content-based insights that you can use to support your health goals. Click here to learn more about Evidation and get started today.

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.