TODAY’S DOSE OF HONESTY

My fitness “secret weapon”!

If you’ve been following me on Instagram for the past several years, you know that I LOVE my resistance bands. I’ve posted about using them at work, when traveling and, of course, during my regular workouts. There are so many things I love about them, from their colorful appearance to their inexpensive price tag (less than $20 for a set) to the fact that they never, ever get easy! They fit neatly into a pouch, meaning I can literally take them anywhere.

But what I love most about them is that they WORK. They really get results! I have seen a visible improvement in the shape of my legs and butt since I started using them, and there is actually published data to back this up—not about my legs and butt changing 😂 but scientific studies confirming that they are just as good at building muscle mass as conventional weight training.

Here’s why resistance bands can be a secret weapon in anyone’s exercise program. 

First, they have zero barrier to entry. They work for anyone, at any level of fitness. You can use them in a seated position (for someone who is wheelchair-bound or while working or watching TV) or for a full-on, head-to-toe workout. Or something in between. 

Second (worth repeating): They never get easy. Each color gives you a different level of tension. With my set of bands, black is the hardest—that is, the least stretchy—so even if you’re using a black band, you can simply add more reps to make it endlessly more difficult. 

Then there’s “time under tension.” This exercise physiology premise refers to the amount of time a muscle is actively working under a load, or tension, through a range of motion. In general, the more time under tension, the greater the effort for the muscle, the faster you will see results, and the more sizeable the changes you’ll see in your body. When you feel a muscle “burning” with fatigue from exertion, that’s when it’s been pushed to a point of micro-injury, which will then produce micro-growth (read: strength). Bands are great because, literally, the respective body part you’re working is under tension the entire time; if the muscle were not under tension, the bands would collapse or fall off.

Finally, there are SO many exercises you can do using resistance bands. A quick search on online will present dozens—no—hundreds of options, and most are videos so you can watch and learn. Below are a few of my go-to band exercises from my first magazine. (buy it here!) Give them a try and let me know on Instagram about your experience! @drjashton

SYMPTOM SOLUTIONS

Dial up your energy with my new smoothie!

Speaking of dozens and hundreds: One thing I have learned about y’all: You are REALLY into smoothies! Yes—I get dozens, sometimes hundreds of questions daily about my personal smoothie recipes as well as requests to include more in this newsletter.

Well, I get it. I have one every single day. Why do I love my daily smoothie so much? Because it guarantees that I consume at least 15 grams of fiber and 30 grams of protein, which can be challenging to get from whole foods. And I like the idea of “resting” my GI tract with a liquid rather than constantly providing the heavier digestive load of whole foods.

A lot of you have asked whether I have a smoothie that helps boost energy. I sure do! This one really revs it up, which makes it the perfect morning “meal.” That shot of energy comes from coffee and cacao nibs, which are “gently crumbled cacao beans—nature’s dark chocolate chips!” (That’s according to the label on my package of Navitas cacao nibs.) They give this smoothie an earthy, sumptuous cocoa taste, and banana and avocado provide just the right amount of sweetness. Not only is it energizing and delicious, but it supplies big doses of protein, potassium, fiber, vitamins, and minerals. Hope you enjoy it—let me know what you think!

Dr. Jen’s “A.M. Rev-Up” Smoothie

• Ice cubes

• 1 cup coffee (black) OR 1 cup water with a shot of espresso

• 1 cup plant-based milk choice (I use coconut or oat milk) 

• 1 scoop fiber powder (I use Garden of Life)

• 1 scoop creatine monohydrate powder (5 grams)

• 4 teaspoons hydrolyzed collagen powder (I use Vital Proteins unflavored: 18 grams of protein) 

• 1/2 banana

• 1/3 avocado

• 2 teaspoons cacao nibs (I use Navitas)

Fill your designated smoothie cup (it should accommodate 16 oz) with ice. Dump into blender, then add remaining ingredients and blend until smooth. Enjoy! Makes 1 serving. Note: You can find all the supplements as well as the cacao nibs on amazon.com.

NUTRITION FACTS

Calories: 378; Carbs: 34 g (35%); Fat: 15 g (33%); Protein: 32 g (32%); Fiber: 15 g; Sugars: 10g

COMMUNITY

“What can I do about my thinning hair? Help!”

I have to tell you: According to the latest TODAY’S AJENDA poll results, hair loss is the number one issue you want more information and advice about. As a woman who has experienced this horror, I empathize with anyone dealing with thinning hair. And I know how important is to feel like you have some control over the process. So, I’m here to help. I asked our Core Expert, New York City dermatologist Dr. Dendy Engelman, to suggest a few “doctor-approved” products that may help slow hair thinning and promote healthy hair growth.

Between shampoos, leave-in treatments, and styling tools, most women invest a lot of time and money in hair care. For those who’ve experienced hair thinning and loss, it’s especially important to choose products that offer the best protection for your hair. Here are a few of the “good guys.”

Scalp massager. By stimulating your hair follicles and removing buildup, scalp massagers help fight hair loss at the root. Most scalp massagers resemble a hairbrush without the handle. When you rub the bristles on your scalp, they boost circulation and relax scalp muscles. Not only does this action feel good, but it also removes dandruff, dirt, and oil from your hair follicles, which helps promote hair growth. You can use a manual scalp massager or an electronic option, such as Comfier’s cordless hair and scalp massager ($40 and up). For best results, use a scalp massager with a pre-shampoo oil or scalp treatment.

Scalp cleanser. Speaking of your scalp, it’s just as important to keep it clean as it is to exfoliate it. I recommend NaturelLab Tokyo’s Perfect Clean Scalp Balancing Sake Rinse ($19), a blend of rice and sake waters. It’s designed to strengthen your hair and keep the scalp clean while stimulating the hair growth process. (And it sounds like a delicious menu item!)

Volumizing shampoo. The best shampoos for thinning hair encourage growth at the hair follicle and increase volume in each individual hair strand. Look for brands that contain the B vitamin biotin, as well as antioxidants such as vitamin E, ginseng, and vitamin C, which reduce inflammation and promote hair growth. Quality brands include Nioxin Cleanser Shampoo ($25), Paul Mitchell Tea Tree Scalp Care Anti-Thinning Shampoo ($29), and Isdin’s Lambdapil Hair Loss Shampoo ($49).

Hair thickening system. Hair thinning can result from hair falling out at the scalp, as well as breakage of existing strands. A good hair thickening system will tackle both problems to create thicker, fuller hair. The Nioxin system kit includes a shampoo and conditioner for nourishing the scalp, as well as a leave-in treatment that strengthens individual hair locks. The system comes in different formulas for color-treated and natural hair. Other good hair thickening systems include Vegamour Gro ($80) and Kerastase Initialiste Advanced Scalp & Hair Serum ($60).

Wet brush. Unless you have the right tool, brushing your hair while it’s wet can damage it and contribute to hair loss. Because it has flexible bristles, a wet brush minimizes tangles without causing breakage. The Wet Brush Pro Detangler brush is a good one to try. ($10)

Cloth-based hair accessories. Make sure all your hair accessories are covered in fabric—hair clips, ponytail holders, bobby pins, headbands, scrunchies, barrettes, and hair wraps. The softer the accessories you use to pull hair back, the gentler and less likely they will be to pull out or break your hair. Tying it loosely back instead of in a tight ponytail will also help preserve hair strands.

Rapid-dry hair towel. When you get out of the shower, rubbing hair dry with a terry cloth towel can cause hair damage and loss. Instead, try wrapping your hair with a rapid-dry hair towel. Most rapid-dry hair towels are made from an absorbent microfiber material, satin, or jersey cotton. They dry hair by wicking moisture, which is gentler on hair. Two other top brands: Aquis Lisse Luxe Hair Turban ($25); and Kitsch Microfiber Hair Towel ($20-$25).

Leave-in treatments. It won’t stop hair loss, but when applied after shampooing and conditioning, a leave-in treatment will preserve your existing hair by strengthening it and preventing breakage. Leave-in conditioners come in lotions and sprays and help protect and moisturize your hair. Look for a volumizing leave-in conditioner to target hair thinning and use it every time you shampoo. Nioxin Scalp and Hair Leave-In Treatment ($38), Kiehl’s Hair Conditioner and Grooming Aid Formula ($40), and Grow Gorgeous Defence Leave-in Conditioner ($25) are a few good brands.

Note: All prices based on products available on amazon.com.

Dendy Engelman, MD, F.A.C.M.S., F.A.A.D., is a board-certified cosmetic dermatologist and Mohs surgeon at Shafer Clinic in New York City. She provides a wide range of treatments including general dermatology, Mohs micrographic surgery, skin cancer treatment, and hair loss. Her pioneering work in dermatology has been widely featured on in national media. @drdendy

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ABOUT DR. JEN

In her roles as chief medical correspondent for ABC News and on-air cohost of “GMA3: What You Need to Know,” Dr. Jennifer Ashton—”Dr. Jen”—has shared the latest health news and information with millions of viewers nationwide. As an OB-GYN, nutritionist, and board-certified obesity medicine specialist, she is passionate about promoting optimal health for “the whole woman.” She has written several books, including the best-selling The Self-Care Solution: A Year of Becoming Happier, Healthier & Fitter—One Month at a Time. And she has gone through menopause…

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