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Jake Gyllenhaal put immense effort into getting his body in shape for Road House, and his personal trainer praises him for his efforts. The new movie is a remake of the 1989 Patrick Swayze film and stars Gyllenhaal as a former UFC fighter who is recruited to work as a bouncer. With Conor McGregor's Knox posing an existential threat, Gyllenhaal's Dalton has to be in perfect shape to stop his rampaging enemy.

Since there were multiple shirtless scenes and several real-world UFC fighters in the Road House cast, Gyllenhaal needed to get in shape to match everyone else. Men's Health spoke to Gyllenhaal and his personal trainer, Jason Walsh, about what it took to help him look like a UFC fighter.

While Gyllenhaal praised the entire team, Walsh wanted nothing more than to commend Gyllenhaal for his work effort. He emphasized that the actor was willing to engage in a variety of drills, including sled work, chain push-ups, and climber sprints, and he did so without faltering. Check out Walsh's quote below:

"The way he looked throughout the movie, there [are] peaks, right? People don't see the valleys. They don't see the time in between the peaks, it just looks like one continuous thing. It doesn't work like that... You can have a great trainer, a great program, great team none of this matters if you don't have the right person to do it all. Jake did the work . He earned it."

Walsh has good reason to praise Gyllenhaal's workout routine. To properly prepare for the movie, Walsh explained that he took part in mobility drills, isometric exercises, heavy sled work, squats, bag drills, push-ups, and presses. He also worked on sprints, push-pull machines, and various other drills that worked every muscle that Gyllenhaal needed to train. Many of the exercises were designed specifically to mimic the movements that he needed to make in Road House fights.

Gyllenhaal also needed to follow a specialized diet to build muscle. While putting aside sugar, he increased his caloric and protein intake. After discovering an allergy to his protein supplements, Walsh put together a specialized protein blend that Gyllenhaal could safely consume. Gyllenhaal also cooked much of his food for himself and his family and stuck closely with his plan.

Considering Road House was filmed in numerous locations, including the Dominican Republic, Florida, and Las Vegas, Gyllenhaal likely needed to maintain his physique for some time, even in various unfamiliar environments. While Walsh accounts for the "peaks" and "valleys" in Gyllenhaal's figure, it is still an impressive display, especially for a 43-year-old actor. With considerable effort, Gyllenhaal tailored his diet and exercise plan for Road House to make the movie as realistic as possible.

Road House is available for streaming on Prime Video.

Source: Men's Health

Road House is a remake of the original 1989 film, which followed protagonist Dalton, a Ph.D. educated bouncer at the roughest bar in the south known as the Double Deuce. Jake Gyllenhaal stars as Dalton, with two major changes including Dalton being a retired UFC fighter and the bar locale being in the Florida Keys.

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Jake Gyllenhaal's Road House Transformation & Diet Revealed By Actor's Trainer - Screen Rant

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Scientists have discovered a fascinating connection between eating one avocado every day and an overall enhanced diet quality and healthier life.

Spearheaded by Associate Professor Kristina Petersen and the esteemed retired Professor Penny Kris-Etherton from Penn State Universitys Department of Nutritional Sciences, this study delves into how incorporating a single avocado into ones daily diet can lead to significant nutritional benefits.

The investigation, published in the journal Current Developments in Nutrition, embarked on exploring the effects of a straightforward food-based intervention: the daily intake of one avocado. Avocados, known for their nutrient-dense profile, are packed with fiber and other essential nutrients.

Avocados are a powerhouse of nutrition, and our objective was to ascertain if their regular consumption could boost diet quality, explained Petersen. She highlighted prior observational studies indicating that avocado consumers generally maintain a higher diet quality compared to non-consumers.

The research aimed to establish a causative connection between avocado intake and improved diet quality, especially considering the scant 2% of American adults who consume avocados regularly.

Through telephone interviews conducted at various stages of the study, the research team gathered 24-hour dietary intake data from participants. Their diet quality was then assessed using the Healthy Eating Index, which measures adherence to the Dietary Guidelines for Americans.

The study divided 1,008 participants into two groups: one that continued with their usual diet while limiting avocado consumption, and another that included one avocado daily into their diet for 26 weeks.

The findings were compelling. Participants who integrated an avocado into their daily diet showed a marked improvement in their adherence to dietary guidelines.

This improvement suggests that simple strategies like daily avocado consumption can significantly enhance diet quality, Petersen observed.

Interestingly, the study also uncovered that avocados were often used as substitutes for foods rich in refined grains and sodium, indicating a shift towards healthier dietary choices.

Participants not only increased their vegetable intake through avocados (classified as a vegetable in this study) but also replaced less healthy options with this nutritious fruit.

The substitution effect we observed is particularly noteworthy, as it demonstrates avocados potential in replacing higher-calorie, less nutritious foods, Petersen added.

The broader implications of this research cannot be overstated. With poor diet quality being a significant risk factor for a host of preventable diseases, including heart disease, type 2 diabetes, and kidney disease, enhancing dietary adherence to guidelines is critical.

By fostering better compliance with dietary guidelines, we can substantially lower the risk of chronic conditions and improve overall health outcomes, said Petersen.

While the avocado study offers promising insights, Petersen notes that it is part of a larger exploration into food-based interventions to improve diet quality. Previous studies, such as those examining the impact of pistachios on diet quality, have laid the groundwork for this research.

However, Petersen emphasizes the need for further research to identify additional food-based and behavioral strategies to help individuals meet dietary guidelines and combat chronic disease risk.

In summary, this Penn State study compellingly demonstrates that incorporating just one avocado into your daily diet can significantly improve diet quality and adherence to dietary guidelines.

By substituting avocados for less nutritious foods, individuals can enhance their nutrient intake while taking a proactive step towards reducing the risk of chronic diseases.

This research underscores the power of simple, food-based interventions in fostering healthier eating habits and underscores the need for continued exploration into dietary strategies that can support long-term health and wellness.

As discussed previously, avocados, scientifically known as Persea americana, trace back to regions in Mexico and Central America, where the indigenous peoples domesticated this fruit over 10,000 years ago.

The word avocado itself comes from the Nahuatl word ahuacatl, which means testicle, possibly referring to the fruits shape. Spanish explorers in the 16th century introduced avocados to Europe, and from there, their popularity of eating avocados spread across the globe.

Persea americana thrives in subtropical and tropical climates, requiring well-drained soil and moderate to high rainfall to produce fruit. The tree is partially self-pollinating, and growers often plant complementary varieties close to each other to enhance fruit production through cross-pollination.

There are three main varieties of avocados: Mexican, Guatemalan, and West Indian, each with distinctive characteristics. The Hass avocado, a hybrid of Mexican and Guatemalan varieties, is the most popular, known for its pebbly skin and year-round availability.

The monounsaturated fats in avocados can help reduce bad cholesterol levels in your blood, which can lower your risk of heart disease and stroke. Additionally, the high potassium content aids in regulating blood pressure, further protecting the heart.

Despite their high-fat content, avocados can be a weight-loss-friendly food. The fats are satisfying and can help you feel full longer, reducing the urge to overeat. The fiber in avocados also contributes to weight loss by promoting a feeling of fullness and regulating the digestive system.

Avocados are rich in antioxidants, such as Vitamin E and lutein, which protect your skin from the visible signs of aging and maintain eye health. The healthy fats in avocados support skin elasticity and reduce the risk of age-related eye conditions.

As we learned in the Penn State study above, avocados are a treasure trove of nutrients. They are packed with vitamins (such as K, C, E, and B-6), minerals (including potassium and magnesium), fiber, and heart-healthy monounsaturated fats.

Notably, avocados contain more potassium than bananas, a feature that supports heart health by regulating blood pressure levels. The monounsaturated fats found in avocados are primarily oleic acid, which has been linked to reducing inflammation and has beneficial effects on genes linked to cancer.

The high fiber content in avocados also aids in weight loss and metabolic health by promoting a feeling of fullness and reducing blood sugar spikes.

The buttery texture and mild flavor tasted when eating avocados make them a versatile ingredient in the culinary world. They can be used in a wide array of dishes, from the classic guacamole to smoothies, salads, sandwiches, and even desserts.

Avocados texture makes it an excellent substitute for fats in baking, offering a healthier alternative without compromising taste. A simple yet delicious way to enjoy avocados is to prepare avocado toast. This involves spreading ripe avocado on toasted bread and seasoning it with salt, pepper, and other toppings like tomatoes, eggs, or radishes for added flavor and nutrition.

As the demand for avocados has soared, so has concern over their environmental impact. Avocado farming requires significant water resources, and in some regions, this has led to ecological challenges.

Responsible consumption involves choosing avocados from sustainable sources and being mindful of the environmental footprint associated with their production and distribution.

In summary, avocados are a nutritious fruit with deep historical roots and a wide array of health benefits. Their culinary flexibility makes them a beloved addition to meals across different cultures. As we continue to enjoy this green wonder, its crucial to consider sustainable practices that ensure the longevity of avocado farming for future generations.

The full study was published in the journal Current Developments in Nutrition.

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Eating an avocado every day can add years to your life - Earth.com

For years, people who had polycystic ovary syndrome and were also overweight were told that their symptoms would improve if they lost weight via a restrictive diet. In 2018, a leading group of PCOS experts recommended that overweight or obese women with the hormonal disorder consider reducing their caloric intake by up to 750 calories a day. That guidance helped to spawn questionable diet programs on social media, and reinforced an impression among people with PCOS that if only they could successfully alter their diets, they would feel better.

But the recommendations were not based on robust PCOS studies, and researchers now say that there is no solid evidence to suggest that a restrictive diet in the long-term has any significant impact on PCOS symptoms. Dieting rarely leads to sustained weight loss for anyone, and for people with PCOS, losing weight is particularly difficult. Beyond that, the link between sustained weight loss and improved symptoms is not very clear or well-established, said Julie Duffy Dillon, a registered dietitian specializing in PCOS care.

In 2023, the same group, called the International PCOS Network, revised its guidance based on a new analysis of the research and dropped all references to caloric restriction. The group now recommends that people with PCOS maintain an overall balanced and healthy dietary composition similar to the Mediterranean diet, which is associated with a reduced risk of the health issues that are linked to the disorder, like cardiovascular disease and diabetes. Its not known whether eating this way might improve symptoms of PCOS.

The changes in the guidelines reflect the PCOS literature and the lived experience of people with the condition, said Dr. Helena Teede, an endocrinologist at Monash Health in Australia and lead author of the 2023 guidelines. Its no longer about blaming people or stigmatizing them, or suggesting that its their personal behavioral failure that they have higher weight.

PCOS is a hormonal disorder that affects as many as five million women in the United States. Its characterized by irregular periods, infertility, excessive facial hair growth, acne and scalp hair loss symptoms that are common with other health conditions, too, making diagnosis tricky. People with PCOS usually ovulate less than once a month and often also have higher levels of androgens (male sex hormones) or multiple underdeveloped follicles on their ovaries (not, as the name suggests, cysts) or both.

Typically, when a woman is experiencing symptoms, a doctor will either scan the ovaries to look for those follicles or draw blood to test hormone levels. There is no cure for PCOS; the first line of treatment is often some form of birth control to help regulate the menstrual cycle.

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PCOS Diets Are Unlikely to Ease Symptoms - The New York Times

The craze for fermented foods has been inescapable in recent years: with kefir now available next to the yogurt in your local supermarket, and kombucha on the menu at chic cocktail bars. Kimchi, in particular, has gone from being South Koreas national dish to something of an international phenomenon. With attention focused firmly on gut health in 2024, the fermented cabbage dish is back in the spotlight as an excellent example of a gut-boosting ingredient. Yet to be tempted? Discover all the reasons why you should be adding this fermented superfood to your diet, below.

Kimchi has been integral to Korean food culture for thousands of years. Comprised of cabbage which is left at room temperature to ferment in salted brine over a couple of days, kimchi also incorporates radishes, celery, carrot, garlic, ginger, and chilli, which further amplifies its gut health benefits, explains naturopathic nutritionist Jessica Shand. If youve tried kimchi, you will recognize its distinctive sour, salty, and zingy taste (its the live bacteria responsible for the zingy sensation you feel on your tongue when you put it in your mouth).

Not only is it delicious, it also contains natural probiotic bacteria, which appeals to the vast numbers of people becoming increasingly aware of the associated benefits for their gut health. Probiotic-rich foods such as kimchi, sauerkraut, live yogurt, and kefir support our gut health, which has been made much more mainstream recently thanks to resources and experts in the field such Tim Spector, the co-founder of Zoe, says Shand.

The good bacteria in kimchi is what makes it so good for your gut. Kimchi has a high quantity of good bacteria which occurs as a result of the fermentation process that it undergoes. According to Shand, the good bacteria in kimchi helps your microbiome to thrive, and the happier your gut microbiome, the happier your gut. Kimchi is also nutrient-dense. Kimchi has a cocktail of vitamins including vitamins A and C, 10 different minerals, and over 34 amino acids explains Shand.

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The Superfood That's Key To A Gut-Friendly Diet - Vogue

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Does the GOLO Diet work? Experts explain the pros, cons, and risks - Fortune

A new study revealed that how we're fueling ourselves could be increasing the accumulation of toxic "forever chemicals," or PFAS, in our bodies.

As detailed by the Guardian, scientists discovered people who ate large quantities of processed meat, butter, and food prepared in restaurants had higher levels of PFAs (perfluoroalkyl and polyfluoroalkyl substances) in their blood.

The study, which examined more than 700 people over a four-year span, indicates that food packaging contamination may be one factor, as popular takeout foods such as fries, pizza, and tacos did not cause an uptick in the concentrations of PFAs if they were instead prepared at home.

People who drank bottled water, which is typically sold in single-use plastics, also had higher levels of the chemicals.

Researchers are still in the process of understanding their findings, as there were a few surprises along the way, including that sugary fruit drinks and soda were associated with a lower buildup of PFAs.

"The main takeaway is not to demonize certain foods or say, 'Oh my gosh, this food is so unhealthy,'" USC doctoral student Hailey Hampson, the lead author of the study, told the Guardian.

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"The point is to highlight that we need more testing of these foods, and this gives us an avenue to say, 'OK, these foods may have higher levels of PFAS, so we should do more targeted monitoring of them,'" Hampson added.

Teas, pork, sports drinks, candy, and chips were additional items identified for further research.

PFAS, which don't naturally break down in the body, have been linked to certain cancers, reproductive and immune system issues, and asthma.

"That's just the tip of the iceberg. This is only basically what we've been able to study," Carmen Messerlian, a professor of reproductive environmental epidemiology at Harvard's TH Chan School of Public Health, told Business Insider last year.

These chemicals are also found in a variety of everyday products other than food packaging, including nonstick cookware, cosmetics, clothes, and even toilet paper.

Many U.S. states have begun passing laws to phase out forever chemicals in food packaging, and a number of private companies are doing the same, as detailed by Safer States.

Buying from brands that avoid these chemicals is one way to protect yourself.

And while the link between certain foods and higher levels of PFAS in the blood is still being investigated, there are health and financial benefits that come with reducing meat consumption and growing your own food.

That could be an enticing enough reason to make simple lifestyle changes that not only benefit you and the environment but also potentially reduce the risk of PFAS accumulation.

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New study finds link between diet choices and 'forever chemicals' lingering in our bodies: 'We need more testing of ... - The Cool Down

I first got into the non-diet health at every size movement probably around 2017.

Q. By that time, youd been a dietician for 17 years. What turned the tide for you?

A. I had been dealing with my own disordered eating and it flew under the radar. And because disordered eating and dieting is so pervasive, nobody picked up on it. But I knew that it took up a lot of head space for me. And I see that a lot with students and the patients who Ive worked with. So, it kind of started off personally, and I also saw it in my former job in a weight-loss bariatric surgery clinic.

Q. Where does diet culture surface across genders and identities?

A. It really affects us all. I like to ask people, When you think of eating disorders and disordered eating, what sort of person comes to your mind? Often its cisgender, white, female, very thin or underweight-appearing, but thats just not the case. Eating disorders affect all populations. People who are of color, the LGBTQ community, people who are not able-bodied, they often get overlooked. And those are actually the populations that we need to be looking at more.

Q. How should people be eating? We dont want to starve ourselves, but we also shouldnt be gluttons. Whats the right balance?

A. Everyone is different. And everyone, I would hope, would have an individualized way forward. You know, thats the thing with dieting and Apple Watches and My Fitness Pal. They dont know you as a person and what access to care you have. What food do you have? Those things dont cater to you.

We talk to students about intuitive eating. Intuitive eating is the opposite of dieting. People often think that intuitive eating is eat when youre hungry, stop when youre full and you can eat whatever you want. Thats not necessarily saying that. Its saying that you can have autonomy over your own body. You can honor, respect and listen to what your body is saying without rigidity, without food rules. Its finding where is that gray area for someone?

Q. What are humans typical approaches to eating if they dont have the benefit of dietician services like you and your colleagues offer at Student Health and Wellness?

A. We often go to all-or-nothing when it comes to food, because thats a safe spot for us, because were in control, we know what to expect. Living in the gray is really challenging sometimes. Thats why meeting with a dietician, a mental health provider, can really help somebody navigate where they want to go in terms of their relationship with food.

Q. How can students access that support in Student Health and Wellness?

A. If eating and your body image is taking up a lot of head space and its affecting your day-to-day and your ability to be present with yourself and other people, students have the ability to reach out via the HealthyHoos Patient Portal. Or they can call Counseling and Psychological Services.

They cancall Medical Services, or they can get in contact with our Nutrition Services team, which is myself and Melanie Brede, and get plugged in.

I just invite people to not minimize it because, again, disordered eating and dieting are so pervasive you might not think that its a big deal, but its a big deal because its affecting your life.

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What is 'Diet Culture' and How Can You Avoid Its Pitfalls and Accept Your Body? - UVA Today

THE ATLANTIC

The buzz comes from a new study published in JAMA that found great health benefits associated with the diet, including a significant decrease in risk of metabolic syndromea collection of health markers, like high blood pressure and cholesterol, that raise the risk of cardiovascular disease issues such as heart disease, stroke, and diabetes.

The Atlantic Diet, also known as the Southern European Atlantic Diet, reflects eating styles of northwest Spain and Portugal, says Rima Kleiner, R.D. Many facets of the diet and its related lifestyle changes are very similar to the neighboring Mediterranean diet. The two share an emphasis on nutrient-rich whole foods, with loads of fruits and vegetables, and practicing mindful eating.

The Atlantic does differs in some ways, though. It incorporates more lean meat, seafood, and dairy, says Yelena Wheeler, M.P.H., R.D.N. It also emphasizes different kinds of starches. Ready to do a deeper dive into this way of eating? Read on to learn more about this trending diet.

Think of the Atlantic diet as the Mediterranean diet with some noteworthy tweaks. Think local and seasonal foods, particularly vegetables, seafood, fruits, legumes, olive oil and whole grainsthe Atlantic diet also includes moderate amounts of dairy, red meat, and pork, says Kleiner.

The Atlantic diet is heavy in foods like:

Foods that are highly processed, high in salt, sugar, and other additives; including canned foods, fast food, and frozen TV dinners, are all advised to be avoided.

As Kleiner says, the real benefits of this diet come from eating a variety of nutritious foods and living a life that promotes enjoying food leisurely and socially. The heavy emphasis on seafood, in particular, may be a particular boon for your health.

Eating more seafood means getting more heart-healthy omega-3s for heart, brain, eye, and immune health, says Kleiner. All the veggies do your body good, too: fiber-rich vegetables help support a healthy gut and cholesterol levels.

Like the Mediterranean diet, the Atlantic diet promotes consumption of fresh fruits, vegetables, lean proteins and healthy fats, says Wheeler. These types of foods tend to assist with decreasing inflammation, promoting a healthy gut microbiome, stabilizing blood sugars, and reducing the risk for cardiovascular issues such as high blood pressure. The Atlantic diet may also help support healthy weight loss, due to its fiber and lean protein content.

More studies are proving it, too. A study published in December 2023 found that eating the Atlantic Diet way lowered the risk of cardiovascular disease and some cancers, says Kleiner. Earlier studies revealed that this decrease risks of myocardial infarction (MI), lower inflammatory markers, healthy insulin and blood pressure levels.

While more research needs to be done to solidify these findings, study results so far seem encouraging.

In short, adhering to the Atlantic diet encourages healthy behaviors everyone could include more of to help promote a healthy weight and lower insulin resistance and blood pressure, among other health benefits, says Kleiner, such as eating more fruits, vegetables, and lean meats.

It's more maintainable than other diets, too. It's not extremely restrictive, allowing for the inclusion of various foods, thereby facilitating an ability to be sustained over the long-term, Wheeler says.

As always, consult with your doctor or registered dietitian before overhauling your eating regime. Chatting with a doctor or trusted healthcare professional before starting the Atlantic diet or any diet plan is especially important if you have unique gastrointestinal issues or for those who need to limit certain nutrients within their diets, says Wheeler, such as those on a fiber-restricted diet or on a renal diet.

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Experts Explain the Atlantic Diet: Foods, Health Benefits - Men's Health

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