Aidan Buhagiar - Personal Trainer

Nr. 246:

Emulsifiers and Gut Health:

In one study lasting 6 weeks + having 58 participants, none of the 5 tested dietary emulsifiers affected markers of intestinal or systemic inflammation, although 2 emulsifiers (“Carboxymethylcellulose” [CMC] and “Polysorbate-80” [P-80]) reduced levels of f***l short-chain fatty acids (these molecules support intestinal health by providing energy for gut cells, exert anti-inflammatory effects, and help maintain the intestinal barrier). Whether these reductions in short-chain fatty acids result in disease or other health problems is still unclear.

Dietary emulsifiers are widely used in the modern food supply. They’re found in a variety of products, including ice cream, baked goods and salad dressings. These additives help stabilise oil-water mixtures and extend the shelf life of foods.

There are some concerns that emulsifiers could be harmful to human health. These fears stem from the results of some animal studies that examined the potential effect of emulsifiers on gut health. For example, one study in mice found that consuming 2% of CMC in drinking water for 3 weeks led to increased intestinal inflammation, bacterial overgrowth, and bacteria penetrating deep into the intestinal lining. However, human evidence of these effects has been limited.

For now, the evidence suggests that caution may be warranted, particularly for people with digestive conditions, but definitive dietary recommendations require further research.

– Aidan Buhagiar (Personal Trainer)

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Red Light Therapy:

One very large study (which reviewed data from 204 previous studies) found that Red Light Therapy improved androgenetic hair loss (male pattern baldness and female pattern baldness), *burning mouth syndrome and *fibromyalgia-related fatigue, with large effect sizes.

*(Burning mouth syndrome is a chronic burning, scalding or tingling feeling in the mouth.)

*(Fibromyalgia is a non-specific pain disorder with currently unknown causes.)

The studies included a total of more than 9,000 participants who underwent red light therapy for 1 day up to 26 weeks. The number of sessions per week ranged from 1 to 7 sessions.

Red light therapy also seemed to improve disability levels in knee osteoarthritis (moderate effect size) and age-associated memory impairment and cognitive decline (small effect size).

– Aidan Buhagiar (Personal Trainer)

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The Power of Beliefs – Gluten and IBS Symptoms:

In one study in 28 participants with Irritable Bowel Syndrome (IBS), daily consumption of wheat or gluten DID NOT worsen symptoms when the participants DIDN’T KNOW that they were eating wheat or gluten.

The majority of participants reported following a gluten-free diet long before the study (approx. for seven years), and the rest of the participants followed a gluten-free diet for at least 3 weeks before the study.

In all 3 separate interventions held during the study, the participants were instructed to consume a gluten-free diet and 1 cereal bar daily. In 2 of the interventions, whole wheat flour (11 grams) and gluten (8.9 grams), or purified gluten (10 grams), was added to the cereal bar. In the one other intervention, the cereal bar did not contain gluten or wheat. A 14-day washout period separated the diets.

Before and after each intervention, the participants reported their IBS symptoms using a questionnaire. The participants also reported what ingredients they thought were in the cereal bar after each intervention.

Overall, there’s a lack of evidence to support the use of a gluten-free diet to improve IBS symptoms in people without Celiac Disease or Gluten Sensitivity confirmed by a Gluten Challenge.

This study adds to other evidence that indicates that in most participants without Celiac Disease who report that a gluten-free diet improves their symptoms, it’s possible that the individual’s beliefs are the primary influence on changes in symptoms.

– Aidan Buhagiar (Personal Trainer)

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Is Garlic as good as Blood Pressure Medication to Lower Blood Pressure?

One study in the form of a Meta-Analysis (which gathered data from 12 previous studies and included a total of 738 participants with high blood pressure) found that supplementation with garlic extract reduced blood pressure to a considerable degree.

The daily dose of garlic extract ranged from 188 milligrams to 2,400 milligrams. The intervention duration ranged from 8 to 24 weeks.

Compared to a *placebo, garlic extract reduced Systolic blood pressure by 8.1mmHg and Diastolic blood pressure by 4.3mmHg.

*(A placebo is any treatment that has no active properties, such as a sugar pill).

To conclude, this meta-analysis suggests that garlic extract can lower blood pressure to a degree that is comparable to that of some Blood Pressure Lowering medication.

– Aidan Buhagiar (Personal Trainer)

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Are “Exercise Snacks” effective for health?

One study in the form of a Meta-Analysis (which gathered data from 14 previous studies) found that “exercise snacks”, which consist of very short exercise bouts typically done several times a day, improved fitness markers and blood lipids without affecting body weight or body fat.

The exercise snack programs most often involved vigorous bouts of exercise (for ex: climbing stairs or sprint cycling on a stationary bike) lasting approximately 20 to 30 seconds at a time, performed several times throughout the day. However, several studies involved exercises like walking, resistance training, or cycling for approximately 10 minutes, performed once or twice per day. The exercise snacks were performed on 3 to 5 days per week, depending on the study.

In terms of Fitness, exercise snacks improved peak power output. In terms of Blood Lipids, exercise snacks reduced (i.e. improved) Total Cholesterol and LDL Cholesterol (also known as the “bad” type of cholesterol) and had no effect on HDL (also known as the “good” type of cholesterol) or triglycerides.

Although it was not assessed in the aforementioned study, resistance training-based exercise snacks may also have benefits for muscle mass and strength. In a separate study which lasted 10 weeks in 30 female office workers, the researchers had found that just 2 minutes of resistance training with elastic bands that focused on the shoulder improved isometric muscle strength while reducing neck and shoulder pain.

Still, it’s important to recognize that exercise snacks do not have the same level of evidence or wide range of established health benefits as more traditional, prolonged exercise bouts.

– Aidan Buhagiar (Personal Trainer)

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The Gut-Brain Link for Mood and Motivation:

The gut and brain communicate through a dynamic two-way system that scientific research is increasingly recognizing as central to digestion, emotional wellbeing and metabolic health. This relationship, often referred to as the gut-brain axis, involves hormones, neurotransmitters, immune signalling and the vast community of microbes that live in the gastrointestinal tract.

When the gut environment is balanced, people often experience steadier mood, clearer thinking and more consistent energy. When it is disrupted, however, studies show that inflammation and microbiome imbalance can contribute to fatigue, low mood, brain fog and even elevated cardiovascular risk.

A thriving gut ecosystem helps regulate serotonin production, stress responses and inflammation – factors linked with motivation and overall wellbeing. So what are some “gut-friendly” habits which one could apply?

(1) Consume Fermented Foods: Foods like yogurt, kefir and sauerkraut introduce beneficial bacteria that support microbial diversity.

(2) Consume High Fibre Produce: Vegetables, fruits, legumes and whole grains feed the gut microbiome, helping maintain a balanced environment.

(3) Mindful Eating Practices: Slow, relaxed eating supports digestion by activating the parasympathetic nervous system (a.k.a. the “rest and digest” system, as opposed to the “fight or flight” response).

Try to view meals not only as muscle fuel but also as mind-and-mood support.

– Aidan Buhagiar (Personal Trainer)

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Stress Management:

Chronic stress can take a toll on health, increasing risks for cardiovascular disease, sleep disturbances, digestive issues and weakened immunity. This makes stress management not just a mental health practice but also a vital part of physical wellness.

Recognizing the early signs of stress is an important first step. Muscle tension, headaches or irritability can all be signals that the body is asking for a reset.

Exercise remains one of the most effective tools for stress relief. Physical activity stimulates the release of endorphins, neurotransmitters that improve mood and promote a sense of calm. It also lowers cortisol (also known as the “stress hormone”), helping the body return to a more balanced state.

Pairing movement with mindfulness creates compounded benefits. Deep breathing exercises, meditation or mindful stretching help regulate the nervous system. Mindfulness is also about bringing attention to the present moment. Taking intentional pauses during the day, even for a few breaths, helps redirect focus and reduce tension.

The most effective stress management strategies are the ones that can be practiced consistently. Trying to overhaul an entire routine often adds more stress. Instead, starting with small changes builds habits that last.

Stress management is not about eliminating responsibilities or avoiding challenges. It is about creating balance. When exercise, mindfulness and small breaks are part of the routine, the body and mind become more capable of handling what life demands.

– Aidan Buhagiar (Personal Trainer)

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The Function of Joints and How to Maintain Healthy Joints:

Joints are the body’s hinges, connecting bones and allowing movement. Each joint has a structure tailored to its function, and this design determines how much movement is available.

The 3 Primary Joint Types:

(1) Fibrous Joints are designed to protect delicate structures like the brain by preventing movement altogether. They are found where bones are tightly joined by connective tissue;

(2) Cartilaginous Joints, on the other hand, act like cushions between bones, absorbing impact from walking, running, or lifting. They provide just enough flexibility to keep the body resilient without risking instability;

(3) Synovial Joints, with their freedom of motion, allow humans to perform the wide variety of activities we rely on daily, from tying shoes to throwing a ball. These joints are the most common and mobile type. Examples include the shoulder, hip, elbow and knee.

Joint Health:

Sedentary lifestyles, where joints are not regularly moved through their full range, can contribute to stiffness and degeneration over time. Exercise is one of the most effective ways to keep joints functioning well. How?

(1) Strengthening muscles surrounding a joint provide stability and reduce wear. For example, strong quadriceps and hamstrings protect the knees;

(2) Stretching keeps connective tissues flexible, maintaining mobility and reducing stiffness;

(3) Low-impact activity such as walking, swimming and cycling promote joint health without excessive stress.

Lifestyle choices also play a role in joint health. Maintaining a healthy weight lowers stress on joints, particularly the knees, hips and spine. A diet rich in Omega-3 fatty acids, antioxidants and vitamin D supports joint tissue. Just as important is rest and recovery. Overuse injuries are common when joints are not given time to recover from repetitive stress. Therefore, balancing exercise with proper recovery strategies keeps joints resilient.

– Aidan Buhagiar (Personal Trainer)

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Are 7,000 Steps per day Enough for Good Health?

One study in the form of a Meta-Analysis (which gathered data from 31 previous studies and included a total of 293,562 adults) found that a higher daily step count was associated with a lower risk of several major adverse health events, and 7,000 steps per day captured the majority of the benefits.

The number of steps was measured using step-counting devices, like accelerometers and pedometers.

Walking 7,000 steps per day (compared to 2,000 steps) was *Associated with a 25% lower risk of Cardiovascular Disease; 14% lower risk of Type 2 Diabetes; 38% lower risk of Dementia; 22% lower risk of Depression symptoms; and 37% lower risk of Cancer mortality.

*(In science, “Causation” is the principle that one event or exposure DIRECTLY results in a subsequent event or outcome, establishing a definitive cause-and-effect relationship. An “Association” is when researchers find a relationship between two or more variables, which may be coincidental, effected by other unknown variables, and/or with further research be proven false or causative.)

An increase in daily step count from 7,000 to 12,000 steps was associated with further improvements in the risks of Cardiovascular Disease, Cancer mortality and Depression symptoms. Also, improvements were observed in almost all outcomes with as little as 3,000 steps per day compared to fewer steps.

The findings of this study suggest that walking approximately 7,000 steps per day is sufficient to capture most health benefits. This is roughly 70 minutes of walking at a moderate pace for the average person.

– Aidan Buhagiar (Personal Trainer)

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Postbiotics:

I’m sure you’ve already heard of probiotics. Here’s something you might not have heard: Some benefits of probiotics can still occur if the microbes are dead. This is where postbiotics come into the picture.

Postbiotics are inactive microbial cells and/or cellular components that provide health benefits. Basically, a postbiotic is like a probiotic, but dead. The term ‘Postbiotic’ is the word some major scientific organizations use for this concept, but other terms include ‘nonviable probiotics’, ‘ghost probiotics’, ‘inactive probiotics’ etc.

Postbiotics and gut health:

In one large-scale clinical trial, taking a heat-killed strain of ‘Bifidobacteria’ bacteria reduced unpleasant IBS symptoms like abdominal pain and bloating. The effects were generally small, but they did occur.

A subsequent clinical trial found that both the living and heat-treated versions of another ‘Bifidobacterium’ strain reduced IBS symptoms to the exact same degree.

Postbiotics and immune health:

One claim about probiotics is that they support the immune system. In a study held in 2022, taking a probiotic resulted in lower rates of upper respiratory tract infections like the common cold. Can postbiotics do the same? Research is limited, but promising.

In two clinical trials, each using different strains of heat-killed ‘Lactobacillus’ bacteria (‘pentosus’ and ‘plantarum’), postbiotics reduced the incidence of upper respiratory tract infections.

The science of postbiotics is still young, so it’s hard to be certain of their effects. Still, there’s a very real possibility that living and dead probiotics overlap in their health benefits.

– Aidan Buhagiar (Personal Trainer)