Thursday, April 24, 2025

Bodybuilding Wrist Straps: The Ultimate Guide

 

Conquer Your Lifts: The Ultimate Guide to Bodybuilding Wrist Straps

Let's delve into bodybuilding wrist straps today since wrist pain and grip fatigue can hold back any lifter. When your grip gets tired, your lifts suffer. Adding wrist straps to your gear can help you lift heavier and keep your wrists safe. This guide covers everything you need to know about bodybuilding wrist straps—types, benefits, how to pick the right ones, and how to use them effectively. 

Bodybuilding shoes

Table of Contents

      1. What Are Wrist Straps?
      2. Benefits of using bodybuilding wrist straps
      3. Common Myths and Misconceptions about bodybuilding wrist straps
      1. Classic Lifting Straps
      2. Figure-Eight Wrist Straps
      3. Leather vs. Fabric Straps
      4. Specialized Straps (Neoprene, Velcro)
      1. Material and Durability
      2. Length and Fit
      3. Design and Flexibility
      4. Compatibility with Your Workout Routine
      5. Expert Recommendations
      1. Correct Wrapping Technique
      2. When to Use Wrist Straps
      3. Maintenance and Care
      4. Combining Wrist Straps with Other Gear
      1. Are wrist straps good for bodybuilding?
      2. What do gym wrist straps do?
      3. At what weight should you start using wrist straps?
      4. Do wrist straps help you lift heavier?
    1. Conclusion
    2. Reference

Understanding Bodybuilding Wrist Straps

What Are Wrist Straps?

Bodybuilding wrist straps are accessories made of fabric, leather, or nylon that wrap around your wrists and grip bars during lifts. They don’t replace your grip but support it as they help you hold on longer, especially during heavy pulls and back exercises.

Wrist straps are different from wrist wraps or braces, which provide compression and stabilization. Straps mainly help your grip stay firm, so your hands don’t give out too soon.

Benefits of using bodybuilding wrist straps

  • Stronger grip and endurance: You can carry heavier weights longer.
  • Less wrist strain: Protects your wrists during intense lifts.
  • Breaking plateaus: Lift more than your grip naturally allows.
  • Better focus on target muscles: You spend less energy holding on.

Common Myths and Misconceptions about bodybuilding wrist straps

  • Straps weaken grip strength: Using them wisely helps your grip improve over time.
  • Only for beginners or weak wrists: Even pros use straps for heavy, demanding lifts.
  • Straps hinder grip development: When used correctly, they complement your training.

Four types of Bodybuilding Wrist Straps

Classic Lifting Straps

These are simple fabric or nylon wraps that go around your wrist and grip bar. They’re best for pulling movements like deadlifts, rows, and pull-ups. They offer comfort and a solid hold.

Pros: Easy to use, inexpensive, versatile.
Cons: May slip during very heavy lifts if not positioned well.

bodybuilding wrist strap

Figure-Eight Wrist Straps

Designed in a figure-eight shape, these straps wrap around your wrist and the bar, giving extra stability. They work well for Olympic lifts such as cleans, jerks, and snatches.

Pros: Superior wrist support, stable grip.
Cons: Slightly less comfortable for long sessions.

Leather vs. Fabric Straps

Leather straps last longer and are more durable. They often feel firmer and require breaking in at first, but provide strong support. Fabric or neoprene straps are softer, more comfortable, and easier to wash but may wear out faster.

Leather: Long-term durability, firm grip.
Fabric: Comfort, quick drying, less durable.

Specialized Straps (Neoprene, Velcro)

Neoprene straps add padding for extra comfort. Straps with Velcro allow easy adjustments and quick on/off.

Features: Comfort, quick fit adjustments.
Use case: Best for frequent lifters who want comfort and convenience.




How to Choose the Right Wrist Straps

Material and Durability

Look for straps made of quality fabric, leather, or nylon. Consider how often you lift and your sweat levels. Durable straps save money in the long run and resist wear.

Length and Fit

Proper fit is key. Too loose, and straps slip; too tight, and they cut off circulation. Adjustable straps with Velcro or loops help fine-tune fit for comfort and support.

Design and Flexibility

Decide if you want rigid support or more flexible straps. Rigid straps lock your wrist in place, ideal for serious heavy lifting. Flexible straps feel more natural and are softer on the skin.

Compatibility with Your Workout Routine

Pick straps designed for your common lifts. For example, use figure-eight straps for Olympic lifts, and classic straps for deadlifts or heavy rows.

Expert Recommendations

Top trainers suggest choosing straps that match your lifting style, body type, and wrist size. Durability, comfort, and adjustability are top factors. Quality straps can last years with proper care.



Proper Usage and Best Practices

Correct Wrapping Technique

  1. Loop the strap around your wrist comfortably.
  2. Wrap the loose end around the bar, then back around your wrist.
  3. Ensure the strap is tight enough to support but not restrict blood flow.
  4. Use both hands the same way for balanced support.

Avoid wrapping too tightly, which can cause discomfort or restrict circulation.

When to Use Wrist Straps

Use straps mainly on heavy lifts or when your grip starts to weaken. They are perfect for deadlifts, pull-ups, and heavy rows. Be cautious not to depend on straps for all lifts to maintain grip strength.




Maintenance and Care

Wash straps according to manufacturer instructions. Usually, mild soap and water work. Store them in a cool, dry place to prevent mold or damage. Replace old or worn straps promptly to avoid injury.

Combining Wrist Straps with Other Gear

Pair straps with wrist wraps for added support, or gloves and chalk to improve grip and reduce sweat. This combined approach offers better overall wrist health.



Frequently Asked Questions About Bodybuilding Wrist Straps

Here are the answers to questions that people commonly ask about bodybuilding wrist straps for bodybuilding. We'll also incorporate research findings where available:

Are wrist straps good for bodybuilding?

Yes, wrist straps can be a beneficial tool for bodybuilding when used correctly and strategically. They primarily help by improving grip strength and reducing fatigue in the hands and forearms, allowing bodybuilders to focus on the target muscle groups during pulling exercises (like rows, deadlifts, and pull-ups) without their grip giving out prematurely. This can lead to increased muscle hypertrophy (growth) by enabling more reps or heavier loads to be used on the intended muscles.

A study cited by Gymreapers (Jukic et al., 2020) indicates that lifting straps can help maintain grip strength, improve mechanical performance, and reduce perceived exertion during pulling exercises. However, it's crucial not to become overly reliant on wrist straps, as this can hinder the development of natural grip strength over time.

What do gym wrist straps do?

Gym wrist straps, also known as lifting straps, are pieces of material (usually cotton, nylon, or leather) that loop around the wrist and extend to wrap around a barbell, dumbbell, or other piece of equipment. Their main functions are to:

  • Enhance Grip: By transferring some of the weight from the fingers and hands to the wrists and the straps, they provide a more secure hold on the weight. This is particularly useful when lifting heavy loads or performing multiple repetitions where grip might become a limiting factor.
  • Reduce Grip Fatigue: By taking some of the strain off the forearm muscles responsible for grip, straps can help delay fatigue in these smaller muscles, allowing the larger target muscles to be worked more effectively.
  • Allow Lifting Heavier Weights (Indirectly): Because grip is often a limiting factor in pulling exercises, straps can enable lifters to handle heavier weights than they could with just their grip strength.
  • Improve Mind-Muscle Connection: By reducing the focus on maintaining grip, lifters can concentrate more on the contraction and movement of the targeted muscles.
  • Protect Hands: Straps can provide a barrier between the hands and the knurling of a barbell, potentially reducing the development of calluses or tears.

At what weight should you start using wrist straps?

There isn't a strict weight at which everyone should start using wrist straps, as it depends on individual grip strength, the exercise being performed, and training goals. However, some general guidelines can be considered:

  • Focus on Building Natural Grip First: It's generally recommended that beginners (within the first 3-6 months of training) avoid relying on straps to allow their grip strength to develop naturally alongside other muscle groups.
  • When Grip Becomes a Limiting Factor: Start considering straps when you notice that your grip is consistently failing before the target muscles are adequately fatigued during pulling exercises. For example, if your back gives out on a row, but your grip is still strong, you likely don't need straps. However, if your hands are slipping and you can't complete your back workout, straps might be beneficial.
  • Heavier Compound Lifts: Many lifters begin using straps for heavier sets of compound pulling exercises like deadlifts, rows, and pull-ups, where maximal grip strength is often challenged. Some suggest this might be around a deadlift of 400+ lbs if leg and back strength exceed grip capacity (Gymreapers).
  • Higher Repetition Sets: Straps can also be useful during higher repetition sets to overcome grip fatigue and ensure the target muscles are fully worked.
  • Listen to Your Body: If you experience pain or discomfort in your wrists while trying to hold heavy weights, straps might provide some support and allow you to continue training safely.

Do wrist straps help you lift heavier?

Yes, wrist straps can indirectly help you lift heavier in pulling exercises by mitigating grip limitations. When your grip is the weakest link in a lift, straps can bridge this gap, allowing you to handle more weight that your larger muscle groups are capable of lifting.

Jukic (2020) suggests that lifting straps can be helpful when grip strength becomes a limiting factor, enabling the lifting of heavier weights.

Warm Body Cold Mind also notes that by reducing strain on grip strength, lifters can often lift heavier weights for longer periods.

However, it's important to reiterate that straps don't magically make you stronger. They primarily remove the grip strength barrier, allowing your other muscles to work closer to their maximum potential. Consistent training and progressive overload remain the key to building strength over time. Relying solely on straps without also working on grip strength can create imbalances in the long run.



Conclusion

Wrist straps are a valuable tool for serious bodybuilders and lifters. They help you lift heavier, keep your wrists safe, and push past weakness. Pick the right type based on your workout, and learn how to use them correctly. Remember, straps support your progress — they shouldn’t replace your grip strength development. Use them wisely to stay safe, prevent injuries, and lift your best.

Are you ready to take your lifting game to the next level? Find the wrist straps that fit your needs and start lifting smarter today.

Reference

Jukic, I., Smoljanovic, T., Radić, Z., Ostojić, L., Milanović, Z., & Cavar, M. (2020). Acute effects of lifting straps on mechanical performance and perceived exertion during the deadlift exercise. Journal of Strength and Conditioning Research34(12), 3446-3452.

Saturday, April 12, 2025

Best Bodybuilding Shoes

What are the best bodybuilding shoes for me?

 Choosing the best bodybuilding shoes is a crucial aspect of any athlete's training regimen, and bodybuilding is no exception. Bodybuilding footwear plays a vital role in providing the necessary support, stability, and comfort required during intense weightlifting sessions and dynamic movements.

In this article, we will explore the significance of proper footwear in bodybuilding, discuss the key features to look for in bodybuilding shoes, examine the different types available in the market, highlight the benefits of wearing specialized bodybuilding shoes, and provide guidance on selecting the right fit and style to optimize your performance in the gym.


Bodybuilding Wrist Straps


Bodybuilding Shoes

Importance of Proper Bodybuilding Shoes in Bodybuilding

The right bodybuilding shoes can prevent injuries, provide support and enhance performance and stability.

 Preventing Injuries and Providing Support

When it comes to bodybuilding, proper footwear is more than just a fashion statement. The right shoes can help prevent injuries by providing support to your feet, ankles, and arches. Think of them as your bodybuilding wingmen, ready to back you up when you're hitting those heavy lifts.

Enhancing Performance and Stability


Not only do bodybuilding shoes keep you safe, but they can also boost your performance by providing stability during your workouts. With the right shoes, you can feel more grounded and confident in your movements, helping you push through those last few reps with ease.

Key Features to Look for in Bodybuilding Shoes

When selecting bodybuilding shoes, look for ankle support and stability, grip and traction and breathability and comfort.

Ankle Support and Stability

Ankle support is crucial when it comes to bodybuilding shoes. Look for kicks that offer solid ankle support to help you maintain proper form and prevent any unwanted twists or turns during your lifts.

Grip and Traction

Slipping and sliding are not part of a successful bodybuilding routine. Make sure your shoes have the grip and traction needed to keep you steady and secure, whether you're squatting, deadlifting, or lunging your way to gains.

Breathability and Comfort


Your feet deserve some love too! Choose bodybuilding shoes that offer breathability and comfort to keep your feet cool and happy during those intense gym sessions. Trust me, your toes will thank you later.

Types of Bodybuilding Shoes Available

There are various kinds of shoes for bodybuilders. They include flat sole shoes. weightlifting shoes and cross training shoes.

Flat Sole Shoes


Flat sole shoes are a popular choice among bodybuilders for their stability and durability. These shoes provide a solid base for heavy lifting, allowing you to feel grounded and connected to the floor as you crush those PRs. Here are the characteristics of flat sole bodybuilding shoes:

A solid pair of flat-sole bodybuilding shoes should prioritize stability, grip, and comfort. Here’s a design concept:

Flat Sole Bodybuilding Shoes Design

  • Sole: Completely flat, non-compressible rubber for maximum surface contact and stability during lifts.
  • Upper Material: Breathable mesh with suede or synthetic overlays for durability and support.
  • Closure: Lace-up with an optional strap for extra lockdown.
  • Ankle Support: Mid-top or high-top design to provide additional ankle stability.
  • Weight: Lightweight construction to allow natural foot movement.
  • Grip: Textured outsole for enhanced traction on gym floors.
  • Style: Sleek, minimalist design with neutral or bold color options.


bodybuilding shoes

Weightlifting Shoes


If you're serious about your lifts, weightlifting shoes might be your new best friend. With features like elevated heels and solid support, these shoes are designed to optimize your performance and help you achieve your lifting goals.

Features include:

A great pair of weightlifting bodybuilding shoes should focus on stability, support, and grip to enhance performance during heavy lifts. Here’s a design concept:

Weightlifting Bodybuilding Shoes Design

  • Heel Height: Slightly elevated (0.5-1 inch) for improved squat depth and posture.
  • Sole: Non-compressible rubber with a textured grip for maximum traction.
  • Upper Material: Durable synthetic leather or breathable mesh for comfort and longevity.
  • Closure: Lace-up with a midfoot strap for extra lockdown and security.
  • Ankle Support: Mid-top design to provide additional stability without restricting movement.
  • Weight: Lightweight yet sturdy to allow natural foot movement.
  • Style: Sleek, performance-driven design with bold color accents.


bodybuilding shoes

Cross-training Shoes


For the versatile bodybuilder who likes to mix things up, cross-training shoes are a great option. These shoes offer a balance of stability, support, and flexibility, making them perfect for a variety of exercises from lifting to cardio.

Here are the features:

A solid pair of cross-training bodybuilding shoes should balance stability, flexibility, and grip to support a variety of movements. Here’s a design concept:

Cross-Training Bodybuilding Shoes Design

  • Sole: Flat yet slightly cushioned for shock absorption during dynamic movements.
  • Grip: Textured rubber outsole for traction on different surfaces.
  • Upper Material: Breathable mesh with reinforced synthetic overlays for durability.
  • Closure: Lace-up with an optional midfoot strap for extra lockdown.
  • Ankle Support: Mid-top design to provide stability without restricting mobility.
  • Weight: Lightweight yet sturdy to allow natural foot movement.
  • Style: Sleek, performance-driven design with bold color accents.


Bodybuilding Shoes

Benefits of Wearing Bodybuilding Shoes

Wearing the correct kinds of shoes can help bodybuilders to improve form and technique, and reduce injuries,

Improved Form and Technique


The right bodybuilding shoes can help you nail down your form and technique, leading to more effective workouts and better results. Say goodbye to wobbly squats and hello to picture-perfect reps with the help of your trusty footwear.

Reduced Risk of Injuries

By providing support, stability, and comfort, bodybuilding shoes can help reduce the risk of injuries during your workouts. Keep your feet happy and your body safe by choosing the right shoes for your lifting needs.

Choosing the Right Fit and Style for Your Bodybuilding Shoes

If the shoe fits, wear it – especially when it comes to bodybuilding. Selecting the perfect pair of bodybuilding shoes is crucial for optimal performance and comfort during your workouts. From getting the right sizing to finding a style that suits your training needs, here’s everything you need to know about choosing the ideal bodybuilding footwear.

Getting Proper Sizing

When it comes to bodybuilding shoes, size definitely matters. Ensuring a proper fit is essential to prevent discomfort and potential injuries during your training sessions. Be sure to measure your feet accurately and refer to the manufacturer’s sizing guide before making a purchase. Remember, a snug fit is key for stability and support, so resist the urge to go up or down a size for a more relaxed feel.

Matching the Shoe Style to Your Training Needs

Just like finding the right workout routine, selecting the appropriate shoe style can significantly impact your bodybuilding performance. Whether you prefer weightlifting, plyometrics, or all-around training, there’s a specific shoe designed to enhance your experience.

Opt for weightlifting shoes with a raised heel for improved squatting form, or choose a versatile cross-training shoe for a mix of exercises. Ultimately, the right style will not only boost your performance but also make you feel like a bodybuilding pro in the gym.In conclusion, investing in the right pair of bodybuilding shoes can make a significant difference in your training experience and performance.

By understanding the importance of proper footwear, being aware of key features to consider, and selecting the appropriate style for your individual needs, you can enhance your workouts, reduce the risk of injuries, and maximize your potential in the gym. Remember, your bodybuilding shoes are not just an accessory, but a critical tool in your journey towards achieving your fitness goals.

Frequently Asked Questions

1. Can I use regular athletic shoes for bodybuilding?

While you can technically use regular athletic shoes for bodybuilding, they may not provide the specific support and stability needed for heavy lifting and intense workouts. Investing in specialized bodybuilding shoes can offer additional benefits and enhance your performance.

2. How do I know if bodybuilding shoes are the right fit for me?

Ensuring the right fit for bodybuilding shoes is essential. Look for snug yet comfortable shoes that provide adequate ankle and arch support. It's recommended to try on different styles and sizes to find the best fit for your feet and training preferences.

3. Are weightlifting shoes the same as bodybuilding shoes?

Weightlifting shoes are designed specifically for weightlifting, with features like elevated heels and solid bases for stability. While weightlifting shoes can be suitable for certain bodybuilding exercises, such as squats and deadlifts, bodybuilding shoes offer more versatility for various training activities.

Saturday, February 8, 2025

Squat Mastery: Full Body Workout.

Squat Mastery: Building Strength and Power (Full Body Workout).

💪🏋️‍♀️

Today's post is about squat mastery 🛑 💥 In this comprehensive guide, we'll dive deep into the art of squatting, exploring the muscles involved, effective implementation strategies, and essential tips for maximizing your gains. 🎯

**Muscles Engaged in Squatting**

🦵🍑
Squats are a compound exercise, targeting multiple muscle groups simultaneously. Here's a breakdown of the primary muscles involved:

* **Quadriceps:** The front of your thighs, responsible for extending your knee.

* **Hamstrings:** The back of your thighs, involved in flexing your knee.

* **Glutes:** Your buttocks, crucial for extending your hip.

* **Core:** Your abdominal and lower back muscles, providing stability throughout the movement.





**Implementation Strategies for Maximum Results With Squats**


1. **Proper Form:**

* **Foot Placement:** Position your feet slightly wider than your shoulders, toes slightly outward.

* **Bar Placement:** Rest the barbell on your upper back, just below your neck.

* **Depth:** Squat until your thighs are parallel to the ground or lower.

* **Back:** Keep your back straight and avoid rounding your shoulders.

2. **Progressive Overload:**


* Gradually increase the weight you're lifting over time to challenge your muscles.

* Use a variety of rep ranges (e.g., 5-8 reps for strength, 10-12 reps for hypertrophy).

3. **Squat Variation is Key:**

* Incorporate different squat variations (e.g., back squats, front squats, goblet squats) to target different muscle fibers and prevent plateaus.

4. Use Accessory Exercises To Complement Squats


* Complement your squats with exercises that target specific muscle groups involved in the movement, such as leg extensions, leg curls, and calf raises.

5. **Squat Nutrition and Recovery:**

* Fuel your body with a balanced diet rich in protein, carbohydrates, and healthy fats.

* Prioritize adequate sleep and rest to allow your muscles to recover and grow.








6. Easy Squat Tutorial For Beginners


The Starting Position:

  • Feet: Stand with your feet shoulder-width apart. You can experiment with a slightly wider stance if it feels more comfortable, but shoulder-width is a good starting point. Your toes should point slightly outward (about 5-15 degrees).
  • Posture: Stand tall with your chest up, shoulders back and down, and core engaged (imagine you're about to be punched in the stomach - that's the feeling you want).
  • Arms: You can hold your arms straight out in front of you for balance, or place your hands on your hips.

2. The Descent (Going Down):

  • Hinge at the Hips: This is the most crucial part. Initiate the movement by pushing your hips back as if you're about to sit in a chair. Think "hips back, then knees bend." Avoid bending your knees first.
  • Knee Movement: As your hips move back, your knees will begin to bend. Keep your knees tracking in line with your toes. Don't let them cave inwards (valgus collapse).
  • Depth: Aim to lower your hips until your thighs are parallel to the floor (or as close as you can comfortably get). This is a "parallel squat." If you can't reach parallel yet, that's okay! Go as low as you comfortably can while maintaining good form. As you get stronger, you'll be able to go deeper.
  • Weight Distribution: Keep your weight on your heels and mid-foot. You should be able to wiggle your toes. Don't let your weight shift forward onto your toes.
  • Back: Keep your back straight throughout the movement. Avoid rounding your back or arching it excessively. Imagine a straight line from your head to your tailbone.

3. The Ascent (Coming Up):

  • Drive Through Heels: Push through your heels to return to the starting position. Imagine pushing the floor away from you.
  • Engage Glutes: Squeeze your glutes (butt muscles) at the top of the movement to fully extend your hips.
  • Maintain Posture: Keep your chest up and core engaged as you stand up.

4. Breathing:

  • Inhale: Take a deep breath in as you lower into the squat.
  • Exhale: Exhale as you stand back up.

Key Tips for Beginners:

  • Start Slow: Focus on proper form over speed or weight.
  • Practice: Practice makes perfect! The more you squat, the better you'll get at it.
  • Use a Mirror: If possible, practice in front of a mirror to check your form.
  • Start with Bodyweight: Don't add weight until you've mastered the bodyweight squat.
  • Listen to Your Body: If you feel any pain, stop and rest. Don't push through pain.
  • Progression: Once you're comfortable with bodyweight squats, you can gradually add weight using dumbbells, kettlebells, or a barbell.

Troubleshooting:

  • Knee Pain: If you experience knee pain, it could be due to improper form, weak glutes, or tight hip flexors. Try adjusting your stance, strengthening your glutes, and stretching your hip flexors.
  • Rounding Back: This is a common mistake. Focus on keeping your chest up and core engaged. You can also try practicing with a dowel rod across your back to help maintain a straight back.
  • Falling Forward: This indicates that your weight is shifting forward onto your toes. Focus on keeping your weight on your heels.

This tutorial should give you a good foundation for learning how to squat correctly. Remember to be patient with yourself and celebrate your progress along the way!

Monday, October 14, 2024

FIVE Bodybuilding Meal Prep Tips for Beginners

**FIVE Bodybuilding Meal Prep Tips for Beginners**

Meal prepping is a game-changer for bodybuilders. It helps you stay on track with your diet, saves you time and money, and ensures you're always eating nutritious meals. If you're a beginner, meal prepping might seem overwhelming, but with these simple tips, you'll be well on your way to a successful meal prep routine.



meal prep tips for bodybuilders on leanmusclebody.blogspot.com




**1. Plan Your Meals**

Before you start prepping, you need to know what you're going to eat. Plan your meals for the week, taking into account your macros, calories, and dietary restrictions. A good way to do this is to use a meal planning app or spreadsheet.

**2. Stock Up on Ingredients**

Once you have your meal plan, make a list of ingredients you need. Stock up on these ingredients at your next grocery trip. Buying in bulk can save you money.

**3. Prep Your Ingredients**

This is where the real work comes in. Wash, chop, and cook your ingredients. You can prep them all at once or spread it out over a few days.

**4. Assemble Your Meals**

Now it's time to put your meals together. This can be done in advance or just before you eat.
**5. Store Your Meals Properly**
Store your meals in airtight containers in the refrigerator or freezer. Label them with the date and contents.

**Meal Prep Tips for Beginners**

* **Start small.**

Don't try to prep all your meals at once. Start by prepping a few meals and gradually increase the number as you get more comfortable.

* **Keep it simple.**

Don't overcomplicate your meals. Stick to simple, easy-to-prepare recipes.

* **Get creative.**

There are endless possibilities when it comes to
meal prepping. Get creative and experiment with different recipes.

* **Make it fun.**

Meal prepping doesn't have to be boring. Make it fun by involving friends or family.


**Benefits of Meal Prepping**

* **Saves time.** Meal prepping can save you hours of time each week.
* **Saves money.** Meal prepping can help you save money on groceries.
* **Helps you reach your fitness goals.** Eating healthy meals can help you reach your fitness goals.
* **Improves your overall health.** Eating nutritious meals can improve your overall health.