man running on treadmill at home

Building a Home Gym on a Budget

Building a Home Gym on a Budget

man running on treadmill at home

Building a home gym can be a wonderful investment and a convenient solution for individuals who prefer to work out in the comfort of their own space. While setting up a home gym may seem like an expensive endeavor, it is entirely possible to create a functional and effective space on a budget. This article aims to guide readers on how to build a home gym while keeping expenses to a minimum.

Assess Your Space and Needs

Before embarking on your home gym journey, take a moment to assess the available space and determine your workout requirements. Consider the type of exercises you enjoy, the equipment you need, and the space you have to accommodate them. Understanding your specific needs will help you prioritize while shopping and prevent overspending on unnecessary items.

Focus on Basic Equipment

When building a home gym on a budget, it is essential to focus on basic equipment that will allow you to perform a wide range of exercises effectively. Opt for multifunctional items such as resistance bands, stability balls, and dumbbells or kettlebells. These versatile pieces provide excellent training options without breaking the bank. Additionally, consider investing in a pull-up bar, which can be easily mounted on a doorway, providing an intense upper body workout.

Go for Affordable Cardio Options

Cardiovascular exercises are vital for maintaining a healthy lifestyle. However, cardio equipment can often be costly. To save money, think outside the box and consider alternative options. Instead of purchasing a treadmill, go for outdoor walking, running, or jogging. This has the added benefit of exposing you to natural sunlight and fresh air.

If outdoor activities don’t appeal to you, consider investing in a jump rope or a stationary bike, both of which are relatively inexpensive and offer great cardio workouts. Alternatively, there are some wonderful classes available online that offer an aerobic workout in a minimal footprint at home.

Check Out Secondhand Stores and Online Marketplaces

woman shopping for gym equipment online

One of the best ways to save money on home gym equipment is by checking out secondhand stores and online marketplaces. Many people sell their barely used or unwanted fitness equipment at significantly reduced prices. Scour local thrift stores, browse online platforms like Craigslist, eBay, or Facebook Marketplace, and be patient. Quality equipment at a fraction of the original cost can often be found with a bit of persistence.

DIY Alternatives

In addition to purchasing used equipment, consider DIY alternatives to save even more money. For example, instead of purchasing costly gym mats, use old rugs or workout on a carpeted area. If you need weightlifting equipment, fill large water jugs or duffel bags with sand or other weighted materials to use as free weights.

Utilize Bodyweight Exercises

Bodyweight exercises are an incredible way to build strength and muscle without the need for expensive equipment. Incorporate exercises such as push-ups, squats, lunges, planks, and burpees into your routine. These exercises engage multiple muscle groups and require no equipment, allowing for an intense workout with no added expense.

Don't Forget About Safety

No matter the budget, safety should always be a priority when building a home gym. Invest in proper flooring for your workout area to prevent injuries. Using padded mats or interlocking foam tiles can protect your joints and limbs from potential impact. Additionally, ensure that any larger equipment is stable and securely anchored to avoid accidents during use.

Building a home gym on a budget is entirely achievable with careful planning and considered purchases. Assess your space and needs, prioritize basic equipment, explore secondhand options, and consider DIY alternatives. By following these steps, you can create a functional and affordable home gym to meet your fitness goals without breaking the bank.

Dr. Meredith Warner Baton Rouge Orthopedic Surgeon
ABOUT THE AUTHOR

Dr. Meredith Warner is the creator of Well Theory and The Healing Sole. She is a board-certified Orthopedic Surgeon and Air Force Veteran.

She is on a mission to disrupt traditional medicine practices and promote betterment physically, spiritually and mentally to many more people. She advocates for wellness and functional health over big pharma so more people can age vibrantly with more function and less pain.

At Well Theory, Our surgeon-designed products are FDA Registered and formulated to help people:

  • Manage the symptoms of musculoskeletal pain
  • Recover vibrantly from orthopedic related surgeries
  • Fill the gaps in our daily diets
  • Manage pain associated with inflammation
woman doing yoga on beach

Yoga and Its Health Benefits

Yoga and Its Health Benefits

woman doing yoga on beach

Yoga has been practiced for thousands of years and is known for its numerous health benefits, both physical and mental. Combining yoga with supplements from The Well Theory can enhance these benefits and help individuals achieve overall well-being.

Yoga is an ancient practice that originated in India, focusing on the mind-body connection and the balance between physical and mental strength. The practice involves a series of postures, breathing exercises, and meditation techniques. Balance of the body is emphasized.

woman doing yoga stretches

Physical Benefits Of Yoga

One of the most notable health benefits of yoga is its ability to improve flexibility and strength. Regular practice can help individuals achieve greater flexibility, as it stretches and lengthens the muscles. This flexibility reduces the risk of injuries and improves posture, reducing the strain on the body. The various poses in yoga also require the engagement of different muscle groups, leading to increased muscle strength and endurance.

Yoga is also highly beneficial for cardiovascular health. The combination of stretching, deep breathing, and meditation increases blood circulation, thus improving cardiovascular function. This can help reduce the risk of heart disease and high blood pressure. Different styles of yoga will engage more aerobic work than might be expected.

happy woman by the beach

Yoga And Mental Health

In addition to the physical benefits, yoga has a significant impact on mental health. The meditation and breathing exercises involved in yoga promote relaxation and reduce stress levels. Regular practice can improve mental clarity, focus, and overall well-being. Yoga has also been found to be effective in managing anxiety and depression, as it enhances the production of feel-good hormones and reduces the stress hormone cortisol.

Combining Yoga & Well Theory

To further amplify the benefits of yoga, one can incorporate supplements from The Well Theory into their practice. The Well Theory offers a range of supplements designed to support overall well-being, joint health, and cognitive function.

Supplements such as The Well Theory’s Pain Relief + Recovery Cream can be applied topically before or after a yoga session. This cream contains natural ingredients like PEA and menthol, which provide temporary relief from joint and muscle pain. Applying this cream can help alleviate any discomfort or soreness experienced during or after yoga practice, allowing individuals to fully enjoy their sessions without any hindrance.

Another supplement that complements a yoga practice is The Well Theory’s Brain Booster Focus capsules. These capsules contain ingredients like Rhodiola, Bacopa Monnieri, Ashwagandha, and Choline which promotes cognitive health and supports memory, focus, and concentration. Including these capsules in the daily routine can enhance the mental benefits of yoga, helping individuals maintain mental clarity and focus throughout their practice and beyond.

Furthermore, The Well Theory offers other supplements like multivitamins that provide the essential nutrients required for overall well-being and joint support. These supplements can help individuals maintain optimal health and support their body’s natural healing processes, making yoga practice more effective and rewarding.

Yoga is a holistic practice that brings numerous health benefits, both mentally and physically. By incorporating supplements from The Well Theory into their yoga practice, individuals can enhance these benefits and achieve overall well-being. Whether it’s joint health, cognitive function, or overall wellness, The Well Theory offers a range of supplements designed to support individuals on their yoga journey. With regular practice and the right supplements, individuals can experience the full potential of yoga and achieve a balanced and healthy lifestyle.

Dr. Meredith Warner Baton Rouge Orthopedic Surgeon
ABOUT THE AUTHOR

Dr. Meredith Warner is the creator of Well Theory and The Healing Sole. She is a board-certified Orthopedic Surgeon and Air Force Veteran.

She is on a mission to disrupt traditional medicine practices and promote betterment physically, spiritually and mentally to many more people. She advocates for wellness and functional health over big pharma so more people can age vibrantly with more function and less pain.

At Well Theory, Our surgeon-designed products are FDA Registered and formulated to help people:

  • Manage the symptoms of musculoskeletal pain
  • Recover vibrantly from orthopedic related surgeries
  • Fill the gaps in our daily diets
  • Manage pain associated with inflammation
Your Essential Guide to Vitamin K2 with Meredith Warner, MD

Your Essential Guide To The Vitamin K2 + Olive Oil Softgels

Your Essential Guide To Vitamin K2 + Olive Oil Softgels

Your Essential Guide to Vitamin K2 with Meredith Warner, MD

Daily Support For Improved Brain, Bone & Heart Health

Dr. Meredith Warner’s Vitamin K2 + Olive Oil Softgels are formulated to promote strong bones through improved calcium absorption and increased bone density. Vitamin K2 and extra virgin olive oil are also super heart-healthy in their ability to clear clogged arteries and improve circulation.

Vitamin K2 naturally occurs in domestic farm animals like poultry, dairy cows, and pigs. This essential nutrient was inadvertently removed when these animals were moved from pastures into industrialized feedlots. Thus, most people are deficient in Vitamin K2, which has caused a serious impact on our health.

  • Bone Health: promotes bone density and strength, reduces the risk of osteoporosis and fracture risks
  • Heart Health: reduces arterial calcification and reduces the risk of heart disease and overall mortality
  • Calcium Support: activates osteocalcin to promote calcium binding to the bone mineral matrix
  • Arterial Blood Flow: improves blood flow and circulation and keeps arteries more flexible and responsive
  • Blood Sugar: improves insulin resistance and reduces the risk of type-2 diabetes
  • Brain Health: recent studies highlighted Vitamin K involvement in brain cells development and survival and promote proper brain function.

“After the age of 50, unfortunately, your bone breakdown happens faster than your bones can form. Vitamin K, specifically the Vitamin K2 present in our Bone & Heart Health Supplements, is essential for osteocalcin synthesis, which promotes calcium binding to your bones, while also activating GLA proteins that inhibit that calcium from accumulating in your vascular structures.”

FREQUENTLY ASKED QUESTIONS

Q: Why does your supplement combine Vitamin K2 and Olive Oil?

A: Vitamin K2 is a fat-soluble vitamin. We combined K2 with Olive Oil to increase its ability to absorb in the body. Olive Oil is also a heart-healthy fat that has anti-inflammatory substances that reduce CRP inflammation markers.

Why You Should Start Cooking With Olive Oil

Q: Should I take Vitamin K2 with a Calcium supplement?

A: Vitamin K2 assists your body in absorbing and putting calcium where it is needed. Calcium likes to accumulate on blood vessel walls. Vitamin K2 can block calcium from entering and adhering to the blood vessels.

Osteoporosis 3 Stages on white background

Q: Does Vitamin K2 really increase bone density?

A: Yes! Vitamin K2 is essential in osteocalcin synthesis in the body. Osteocalcin promotes the binding of calcium to your bone mineral matrix structures to increase bone density.

warfarin tablet packs

Q: Can I take Vitamin K2 if I’m on Warfarin (Coumadin)?

A: Those taking the medication Warfarin (Coumadin) should only consume Vitamin K2 supplements after consulting with their healthcare provider as it can decrease the effects of the medication.

Q: What Are MK-4 and MK-7?

A: MK-4 (Menaquinone-4) and MK-7 (Menaquinone-7) are both natural forms of Vitamin K2. They can be found naturally in eggs and dairy products like milk and cheese.

Also Available In These Bundles

Dr. Meredith Warner Baton Rouge Orthopedic Surgeon
ABOUT THE AUTHOR

Dr. Meredith Warner is the creator of Well Theory and The Healing Sole. She is a board-certified Orthopedic Surgeon and Air Force Veteran.

She is on a mission to disrupt traditional medicine practices and promote betterment physically, spiritually and mentally to many more people. She advocates for wellness and functional health over big pharma so more people can age vibrantly with more function and less pain.

At Well Theory, Our surgeon-designed products are FDA Registered and formulated to help people:

  • Manage the symptoms of musculoskeletal pain
  • Recover vibrantly from orthopedic related surgeries
  • Fill the gaps in our daily diets
  • Manage pain associated with inflammation
older man reading a book

3 Ways to Prevent Cognitive Decline 

3 Ways to Prevent Cognitive Decline

older man reading a book

Brain health is tied to overall health and vitality. What’s good for the heart is often good for the brain. Brain function indeed changes with age but it doesn’t have to mean eventual cognitive decline. Researchers have concluded optimal brain health relies on these top 3 Healthy Strategies: 

Balanced Diet:

Dr. Meredith Warner, MD follows the Mediterranean diet and also prescribes it to her patients. It’s rich in antioxidants and anti-inflammatory foods proven to boost brain health such as fish, whole grains, fruits, nuts, and vegetables. A whole-food diet helps combat cognitive decline and other age-related diseases. 

A healthy diet is the cornerstone for optimal brain health. Include the following foods:

Salmon Filet & Avocado

Omega-3 Fatty Acids

Foods like fatty fish (salmon, mackerel), flaxseeds, and walnuts are rich in omega-3 fatty acids, which support brain cell function and reduce inflammation.

Blueberries & Bone Health: Menopause - Handful of Blueberries

Antioxidant-Rich Foods

Berries, dark leafy greens, and colorful fruits and vegetables are packed with antioxidants that help protect brain cells from oxidative stress.

Olive Oil

Healthy Fats

Olive oil and avocados, which contain monounsaturated fats, can support overall brain health.

Buckwheat

Whole Grains

Complex carbohydrates found in whole grains like oats, quinoa, and brown rice provide a steady source of energy for the brain.

Regular Exercise

Physical activity is important for overall health and has many neuroprotective effects as well. Exercise can slow or even reverse brain aging and we now know that new brain cells can be regenerated. Research suggests that exercise increases the size of the hippocampus (the region of the brain responsible for memory and spatial processing)  even in your 60s and 70s, minimizing the effects of age-related memory decline. 

Benefits of exercise include:

Red blood cells in the vein. The circulatory system. A blood vessel with flowing blood cells. Red medical background. Medical, laboratory or scientific research. 3d image

Increased Blood Flow

Delivers more oxygen and nutrients to the brain and boosts cognitive function the neuroplasticity needed to learn and retain new information.

Memory lapses, forgetting things, degenerative disease. Brain problems. Parkinson and alzheimer desease. Mental health. Stroke, synapses and neurnons interaction. 3d render

Neuroprotective Effects

Exercise triggers the release of brain-derived neurotrophic factor (BDNF), a protein that supports healthy neurons.

Woman Stressed Out with Kids

Stress Reduction

Regular exercise slashes stress hormones and produces endorphins, which tout mood-enhancing and stress-reducing effects.

Female Sleeping Helps Weight Loss

Improved Sleep

Exercise tires you out and improves sleep quality, helps manage stress and anxiety which are all important factors in memory consolidation and function.

Healthy Lifestyle Choices

There are simple things you can do daily to boost your brain function and ward off cognitive decline. Making a few small changes at a time can yield big results. 

Woman Reducing Inflammation as she sleeps

Quality Sleep

Crucial for memory consolidation and cognitive restoration. Aim for 7-9 hours of restful sleep each night. Inadequate sleep is tied to faster brain atrophy and impaired brain functional connectivity.

Woman Pinching Nose Stressed Out

Stress Management

Chronic stress can damage the brain and impair cognitive function. Stress reduction techniques such as meditation, mindfulness, or deep breathing are all helpful.

Sharing Meals With Loved Ones Reduces Stress - Family Sitting At Table Eating

Social Engagement

Maintaining social connections and engaging in meaningful activities can enhance brain health and overall well-being. Humans are meant to be social.

pexels-cottonbro-studio-6939462

Brain Training

Try new activities that challenge your cognitive skills such as puzzles, crosswords, learning a new language, or playing a musical instrument.

Incorporating these elements into your daily life can boost brain health. These lifestyle choices can contribute not only to better cognitive function but also to a higher quality of life as you age. 

Dr. Meredith Warner, MD has formulated an exclusive line of supplements to further support your brain health.

Brain Booster Series:

Includes a powerful brain health bundle of two supplements, Energy and Focus designed to prolong your mental and physical performance so you can age well. 

Each formula delivers a propriety blend of the most effective ingredients for sustaining energy and focus, boosting cognition, memory, and mental stamina. Enjoy total brain health support while relieving brain fog, reducing stress and anxiety, and optimizing your physical and mental capabilities.

Daily B-Complex Gummies:

Contains all of the essential B vitamins for optimal brain and nerve health. Enjoy complete brain and nervous system support, increased mitochondrial function, and growth of healthy red blood cells.  This convenient and tasty gummy has added Schisandra Berry, an adaptogen that supports stress management.

Nervous System Multi:

A powerful antioxidant with neuroprotective anti-inflammation ingredients that touts the added benefits of PEA (an alternative to NSAIDs) for natural pain relief. Also contains Omega 3, Algae, Resveratrol, and more to fully support your nervous system and brain function.

Dr. Meredith Warner Baton Rouge Orthopedic Surgeon
ABOUT THE AUTHOR

Dr. Meredith Warner is the creator of Well Theory and The Healing Sole. She is a board-certified Orthopedic Surgeon and Air Force Veteran.

She is on a mission to disrupt traditional medicine practices and promote betterment physically, spiritually and mentally to many more people. She advocates for wellness and functional health over big pharma so more people can age vibrantly with more function and less pain.

At Well Theory, Our surgeon-designed products are FDA Registered and formulated to help people:

  • Manage the symptoms of musculoskeletal pain
  • Recover vibrantly from orthopedic related surgeries
  • Fill the gaps in our daily diets
  • Manage pain associated with inflammation

Each ingredient in our multi is the blend of essential vitamins + minerals Dr. Warner handpicks for her patients – especially those who are considering surgery. 

Palmitoylethanolamide (PEA) Powder

Full Spectrum Hemp Powder

Full Spectrum Hemp Powder is hemp with beneficial terpenes and cannabinoids. It’s included for its ability to support a healthy response to inflammation and provide you with antioxidants needed to support your overall health.

Vitamin C Tablets

Vitamin C

Vitamin C boosts the function of the immune system to protect against illness and improves the body’s ability to repair damaged tissue - vital for wound healing & mandatory for collagen formation.

ingCal-1-1.jpg

Calcium Citrate

Calcium Citrate is useful in balancing blood calcium levels to promote stronger, healthier bones and prevent the development of conditions such as osteoporosis.

Vitamin D Capsules

Vitamin D3

Vitamin D3 aids in the body’s ability to absorb calcium to promote bone health and the prevention of bone disorders. It's important to almost every human system.

Magnesium Oxide Powder

Magnesium Oxide

Magnesium Oxide regulates magnesium levels to reduce muscle cramps and bone pain. It is also effective for lowering blood pressure, relieving anxiety and depression, and improving sleep quality. This is essential for nerve & muscle function.

Zinc Gluconate

Zinc Gluconate

Zinc Gluconate is a mineral that helps to balance zinc levels within the body as well as to promote the healthy growth and development of body tissues. It plays a large role in wound healing & connective tissue development.

Most multivitamins are filled with vitamins you don’t need, in amounts that are unnecessary, or even in ratios that cancel each other out. At Well Theory, we believe that less is more. Dr. Warner made sure to include only the essential nutrients that she recommends for her orthopedic patients, to provide targeted benefits for your musculoskeletal health.

This unique blend is ideal for surgical patients, but a great option for optimizing your overall health. Surgical candidates are often advised to make lifestyle changes so they’re at peak health before and after their procedures – and this multi is designed to do just that.

older adults using yoga exercise balls

Easy Bodyweight Exercises to Reduce Joint Pain

Easy Bodyweight Exercises to Reduce Joint Pain

older adults using yoga exercise balls

 When you suffer from joint pain or stiffness caused by osteoarthritis or other inflammatory conditions, exercise often feels too burdensome.  However, staying active while managing joint pain is important to help ease discomfort and enhance overall well-being.  Exercise and activity are proven ways to reduce the pain of deteriorating joints.  Stronger muscles around joints are needed to lessen pain associated with them.

 

Exercise also helps promote synovial fluid circulation, a lubricating fluid inside joints that helps keep them flexible. This fluid acts as a cushion for joints and thickens in colder temperatures making joints feel stiffer in the autumn and winter. 

 

Bodyweight exercises are a low-impact way to keep moving and get your heart pumping, boost circulation, and nourish the synovial membrane. This gentle movement routine also flushes cellular waste from the body and offers many other health benefits.

Bodyweight Exercises

No special equipment or gym membership is needed to perform these exercises which use your body weight as resistance. It’s a reliable, easy way to strengthen your muscles and manage joint pain in as little as 10 minutes daily. 

Other benefits include:

  • Pain reduction
  • Improved balance
  • Increased flexibility and endurance
  • Minimize joint stress while exercising
  • Stabilize the muscles surrounding the joints

Here are 5 simple bodyweight exercises to promote joint health, tame inflammation, and facilitate a more active and pain-free lifestyle. Perform two sets of 8-12 reps up to two times daily.  It goes without saying that you should check with your treating physician prior to starting any exercise routine. Start with a few of these exercises and remember to do some gentle stretches or a brisk walk as a warm-up.

Wall Push-Up

With your hands shoulder-width apart, press your body against the wall and do a push-up. This gentle exercise strengthens the chest, shoulders, and arms without straining the joints.

Calf Raises

Stand on a flat surface with your feet hip-width apart. Hold onto a countertop or balance bar for support. Raise your heels as high as possible and lower back down. Strengthens and stretches calf muscles and improves ankle stability.

Arm Circles

This easy exercise can be done sitting or standing. It helps improve the range of motion in the shoulders and boosts circulation. Stretch your arms straight out to the sides, make small circles, and gradually increase the size of the circles as tolerated.

Partial Squats

Standing with your feet hip-width apart, bend your knees slightly, and perform a shallow squat. Hold for 30 seconds or as long as tolerated, and rise back to standing. Helps stabilize the knee joint and strengthens the quadriceps muscles.

Glute Bridges

On a firm surface, lie on your back with your knees bent and feet flat on the floor. Lift your hips off the ground and squeeze your glutes for five seconds, repeat. Perform regularly to strengthen the glutes, hamstrings, and lower back muscles.

Joint Health Supplements

Dr. Meredith Warner’s complete supplement line features an array of products for enhanced daily living. Here are a few of her hand-selected choices for optimal joint health.

Super Omega-3 Softgels: 

Omega-3 fatty acids are essential for overall wellness. Fatty fish such as salmon, flaxseeds, and walnuts are all good sources of Omega-3. But we rarely get enough of this powerhouse anti-inflammatory through diet alone.

Supplementing with Omega-3 helps combat low-grade inflammation, and relieve joint pain, stiffness, and swelling. It touts the added benefits of boosting blood flow to the brain, staving off age-related cognitive issues, and improving mental outlook.

Joint Health Multi:

This unique, highly absorbable formula contains the most effective and scientifically backed pain and inflammation-fighting ingredients such as Tumeric and Ginger Root Extract. It also includes PEA (palmitoylethanolamide) , a natural pain-relieving fatty acid that our bodies make. Scientific studies revealed its anti-inflammatory, antioxidant, and neuroprotective qualities. 

Joint Health Multi is an alternative to NSAIDs that can damage the liver and stomach lining. It eases joint pain and inflammation and increases mobility with activities of daily living.

Dr. Meredith Warner Baton Rouge Orthopedic Surgeon
ABOUT THE AUTHOR

Dr. Meredith Warner is the creator of Well Theory and The Healing Sole. She is a board-certified Orthopedic Surgeon and Air Force Veteran.

She is on a mission to disrupt traditional medicine practices and promote betterment physically, spiritually and mentally to many more people. She advocates for wellness and functional health over big pharma so more people can age vibrantly with more function and less pain.

At Well Theory, Our surgeon-designed products are FDA Registered and formulated to help people:

  • Manage the symptoms of musculoskeletal pain
  • Recover vibrantly from orthopedic related surgeries
  • Fill the gaps in our daily diets
  • Manage pain associated with inflammation
Your Essential Guide to Tart Cherry Extract with Meredith Warner, MD

Your Essential Guide To The Tart Cherry Extract

Your Essential Guide To Tart Cherry Extract

Your Essential Guide to Tart Cherry Extract with Meredith Warner, MD

A Powerhouse Supplement For Muscle Recovery & Inflammation Support

Orthopedic Surgeon Dr. Meredith Warner, LOVES TART CHERRY! She developed these tart cherry supplements for those looking for natural pain relief without NSAIDs and recovery for overused muscles and joints.

Daily Recovery For Joints, Muscles & Inflammation.

  • Pain-Relieving: promote muscle health and recovery with daily supplementation
  • Antioxidant-Rich: increase antioxidant capacity and fight off free radicals
  • Inflammation-Reducing: block the same anti-inflammatory enzymes as over-the-counter pain relievers
  • Gout? Arthritis? Intense Workouts?: This is your go to supplement for relief and recovery
  • Support Exercise Performance: Helps promote healthy blood flow

Tart Cherries are packed with anthocyanins! Anthocyanins possess antioxidant properties and offer powerful support for promoting rapid muscle recovery. These are completely natural molecules found in some colorful fruits that provide amazing benefits for the human system.

“I learned about Tart Cherry a decade or more ago. Tart Cherry is an awesome basic anti-inflammatory and it reduces oxidative stress. Today, most of our chronic diseases in the Western world - Alzheimer's, Parkinson's, Diabetes, Heart Disease, Connective Tissue Disorders, Autoimmune Disorders, Pain, and Osteoarthritis - a lot of these are really caused by the lifetime accumulation of low-grade chronic inflammation and oxidative stress.”


I started waking up with swollen fingers on both hands. I could hardly bend my fingers. I don’t know what suddenly caused this. I read about the Tart Cherry Extract and decided to give it a try. I am no longer experiencing swelling in my fingers. I take one capsule in the morning after breakfast and one in the evening before bedtime. I’m a believer!

-Deb P.

I have extensive arthritis throughout my body- but especially bone on bone knee pain. I have been through the gamut of treatments the Dr’s can give me, with them calling for knee replacement. But since Taking the Tart Cherry the pain, knee giving out, and swelling have disappeared. I actually went off it for a few months just to see what would happen- and of course eventually all the disabling facets re-presented themselves, and once again disappeared once I began taking the Tart Cherry again. I will never be without it again! It makes all the difference in my mobility and quality of life. My disabling hand arthritis issues have disappeared as well.

-Jacqueline C.


I use both of these supplements for osteoarthritis in my hip which has become increasingly more painful and limiting my mobility. The pain was throughout my hip, groin, leg and foot making it difficult to walk very far or sleep. After 2 months of these products, the pain in my leg is gone and my mobility is better. I will stop my prescription anti-inflammatories and continue with these supplements.

-Sandy R.


I love it. It really helps my inflammation.
After 3 months. I went to my dr. Had my inflammation levels tested.
They were down to a good level. He was pleased. I’m sad But,I just can’t afford it on a regular basis. Great product.

-Jacqueline G.

Helping with inflammation in the lower legs. Helps keep Gout away. I love it for that reason.

-Debra C.


So far it has been good. Bought it mainly for help with inflammation; I have not had to take as many aspirin or painkillers since I started on it. The greater thing about it though is I’m sleeping so much better! Have stopped my melatonin completely and am getting a good night full of restful sleep!

-Catherine S.

FREQUENTLY ASKED QUESTIONS

Q: Is Tart Cherry Like An NSAID?

A: Tart cherry extract acts on the COX2 enzymes, but it is not an NSAID. It acts like an NSAID, but does not have the same side effects as NSAID pain relievers. These natural medications work in a more gentle manner and without the large and aggressive single molecule effects of an NSAID.

An NSAID is a synthetic non-steroidal anti-inflammatory.

COX2, which tart cherry acts upon, is just an enzyme along the inflammatory pathway.

Q: How Much Can I Take Each Day?

A: There is no known upper limit for Tart Cherry. Dr. Warner recommends taking 1-2 capsules a day (1500-3000mg). It’s best to pay attention to how your body responds. As always, check with your physician if you have specific questions about your body.

Tart Cherry Being Poured Into Hand

Q: Can’t I Just Drink The Juice Or Eat The Cherries? Is there Really A Difference?

A: To consume about 80mg of anthocyanins (the plant compounds in tart cherries that have antioxidant and anti-inflammatory effects) you would have to consume about 100-120 cherries. This is typically supplied by 16 to 24 ounces of a tart cherry juice blend, one ounce of liquid tart cherry juice concentrate, or 400 mg of tart cherry juice concentrate in tablets or capsules. To get the same amount of anthocyanin intake from a concentrated product, like our capsules, you only have to consume about 400mg of tart cherry extract. Drinking fruit juice exposes you to very high levels of concentrated fructose and this should be avoided.

Our Tart Cherry extract capsules contain 1500 mg of extract!

cherries and cherry juice

Q: How Does Tart Cherry Help With Gout?

A: Cherries and cherry juice relieve gout, which is caused by uric acid crystals in the joints; the same uric acid that may can cause kidney stones. Tart cherry juice is high in potassium, antioxidants and anthocyanins, chemicals that prevent uric acid from forming into crystals. The anthocyanins allow the mitochondria to function more efficiently and remove fructose from the bloodstream prior to its conversion to uric acid. The flavonoid also reduces the activity of xanthine oxidase, an enzyme in the pathway to create uric acid.

Q: Does Tart Cherry Really Help With Sleep?

A: Tart Cherries are a natural source of melatonin, a popular natural sleep aid. Our Tart Cherry Extract Supplement contains about 0.1mg of melatonin per serving.

Also Available In These Bundles

Dr. Meredith Warner Baton Rouge Orthopedic Surgeon
ABOUT THE AUTHOR

Dr. Meredith Warner is the creator of Well Theory and The Healing Sole. She is a board-certified Orthopedic Surgeon and Air Force Veteran.

She is on a mission to disrupt traditional medicine practices and promote betterment physically, spiritually and mentally to many more people. She advocates for wellness and functional health over big pharma so more people can age vibrantly with more function and less pain.

At Well Theory, Our surgeon-designed products are FDA Registered and formulated to help people:

  • Manage the symptoms of musculoskeletal pain
  • Recover vibrantly from orthopedic related surgeries
  • Fill the gaps in our daily diets
  • Manage pain associated with inflammation
heart healthy woman doing the splits

7 Ways To Live Heart Healthy

7 Ways To Live Heart Healthy

heart healthy woman doing the splits

According to the CDC, about half of all Americans (47%) have at least 1 of 3 key risk factors for heart disease: high blood pressure, high cholesterol, and smoking. Sadly, many health experts estimate that 93% of Americans have metabolic dysfunction. By living a healthy lifestyle, you can help keep your blood pressure, cholesterol, and blood sugar levels normal and lower your risk for heart disease and heart attack.

Female Sweating After Exercise

1. Healthy Diet & Exercise

A healthy diet and exercise is key to living “heart healthy”. 

Eating healthier food choices like fruits, vegetables, whole grains, lean meats, and low-fat dairy products is essential. Not only does it contribute to your overall health, but also your heart health. Other parts of your diet you should be monitoring or reducing is less salt, saturated fat, and added sugar. Dr. Warner likes the Mediterranean diet to follow for a heart healthy regime. Carbohydrates are not bad in and of themselves. In the Mediterranean eating style, the carbs are simply more natural and whole, therefore higher in fiber and lower in simple sugars.

Another important daily routine is exercise, which will help you control your weight, control your blood glucose levels, and strengthen your heart. Even if you start slowly, try walking for 10 minutes, 3 times a day, 5 days a week. Walking after a large meal is especially beneficial. Just the act of moving a little bit after a meal will allow muscle to pull more glucose out of the blood stream.

Woman Quitting Smoking

2. Stop Smoking

Smoking is a proven risk factor for heart attack and stroke, and really almost all chronic diseases to include chronic pain syndrome. Smoking, vaping, and exposure to secondhand smoke increases your risk for the buildup of fatty substances (plaque) inside your arteries. Every time you smoke, it also causes a temporary increase in blood pressure. Smoking also provides an external source of oxidative stress to help destroy your cells.

Smoking is the most important preventable cause of premature death in the United States. For free help quitting smoking call 1-800-QUIT-NOW.

Woman Drinking Water

3. More Water, Less Alcohol

Be choosy about what drinks you are consuming.  Water is a key component to our body’s overall health.  Start by subbing out one sugary drink for a glass of water. However you should be drinking at least 64 ounces of water every single day!  Make sure your water is from a good source and that it does not have contaminants.

Alcohol can raise your blood pressure, the CDC recommends men having no more than 2 drinks a day and women only 1 drink per day.  The literature on alcohol always seems to be changing.  In general, think of it as a toxin.  But, you should also think of added sugars and fructose as toxins as well.  

Is Prediabetes Reversible

4. Know Your Health History

The first step in taking control of your health is knowing your and your family’s medical history. If you don’t know your family’s history, you should consult with your physician to talk about your heart health.

Doctor Measuring Blood Pressure

5. Manage your blood pressure

According to the American Heart Association, nearly half of American adults have high blood pressure and many don’t even know they have it!   The best way to know if you have high blood pressure is to get it checked.  Self-measured blood pressure monitors are easy and safe to use, and your doctor can show you how to use one if you need help. Know your numbers when it comes to your blood pressure.  Below is a guide to blood pressure readings:

6. Lower Your Cholesterol

There are two main types of commonly measured blood cholesterol: LDL (low-density lipoprotein) cholesterol, AKA “bad” cholesterol, can cause plaque buildup in your arteries, and HDL (high-density lipoprotein) cholesterol, AKA “good” cholesterol, provides some protection against heart disease.

High blood cholesterol usually has no signs or symptoms. The only way to know whether you have high cholesterol is to get your cholesterol checked. Have your physician do a simple blood test to measure your cholesterol levels. Unfortunately, most physicians will only check the very basic tests. If you really want to know where you stand you need to understand your levels of smaller, denser particles of lipids in the blood.

7. Take Medications As Directed And/Or Add supplements to your daily diet

If you take prescription medicine to treat high cholesterol, high blood pressure, or diabetes, make sure you follow your doctor’s instructions. Always ask questions if you don’t understand something, and NEVER stop taking your medicine without first talking to your doctor, nurse, or pharmacist.

Something to consider is adding supplements to support your heart health. Dr. Warner’s Longevity Bundle can help you improve your heart health by lowering blood pressure, triglycerides, and cholesterol. Getting your levels under control can help you lower your risk of cardiovascular disease.

For more information on how to live heart healthy, check out our guide on What You Need To Know About Heart Health.

Dr. Meredith Warner Baton Rouge Orthopedic Surgeon
ABOUT THE AUTHOR

Dr. Meredith Warner is the creator of Well Theory and The Healing Sole. She is a board-certified Orthopedic Surgeon and Air Force Veteran.

She is on a mission to disrupt traditional medicine practices and promote betterment physically, spiritually and mentally to many more people. She advocates for wellness and functional health over big pharma so more people can age vibrantly with more function and less pain.

At Well Theory, Our surgeon-designed products are FDA Registered and formulated to help people:

  • Manage the symptoms of musculoskeletal pain
  • Recover vibrantly from orthopedic related surgeries
  • Fill the gaps in our daily diets
  • Manage pain associated with inflammation