Simple life app - Health & Wellness Glossary

A gentler form of time-restricted eating with 14 hours of fasting and a 10-hour eating window.

A time-restricted eating pattern involving 16 hours of fasting followed by an 8-hour eating window.

A time-restricted eating pattern involving 16 hours of fasting followed by an 8-hour eating window, one of the most popular intermittent fasting methods.

An intermittent fasting approach involving normal eating for 5 days and restricting calories to 500-600 for 2 non-consecutive days per week.

An intermittent fasting approach involving normal eating for 5 days and restricting calories to 500-600 for 2 non-consecutive days per week.

A naturally occurring compound in the body that builds up during wakefulness and signals the brain when it's time to sleep.

The body's ability to use oxygen efficiently during sustained physical activity. Measured by how well your cardiovascular system can deliver oxygen to muscles.

Excess Post-Exercise Oxygen Consumption - increased calorie burning that continues after exercise ends.

A fasting protocol that alternates between normal eating days and fasting days (consuming 0-25% of normal calories).

A movement that rejects diet culture and promotes sustainable, health-focused eating without restriction.

Natural compounds that help protect cells from damage caused by free radicals, potentially reducing the risk of chronic diseases.

Laboratory-made sugar substitutes that provide sweetness without calories, commonly used in diet sodas and sugar-free products.

Build-up of fats, cholesterol, and other substances in artery walls, leading to narrowed and hardened arteries.

The primary energy currency of cells, providing immediate energy for cellular processes and muscle contractions during exercise.

The body's cellular recycling process where damaged or dysfunctional cellular components are broken down and recycled. Enhanced during fasting periods.

The ability to maintain the body's center of mass over its base of support during static and dynamic activities.

The minimum number of calories your body needs to perform basic life-sustaining functions at rest.

Episodes of eating large amounts of food in short periods, often accompanied by feelings of loss of control.

The degree to which nutrients from food or supplements can be absorbed and used by the body.

The circulation of blood through the cardiovascular system, delivering oxygen and nutrients to tissues while removing waste products.

The amount of sugar (glucose) present in the bloodstream, which serves as the primary energy source for the body's cells.

The force of blood against artery walls, measured as systolic over diastolic pressure.

The concentration of glucose in the blood, regulated by insulin and glucagon to maintain stable energy levels throughout the day.

Regions of the world where people live significantly longer and healthier lives, including areas in the Mediterranean that influence European wellness practices.

Body Mass Index - a measure of body fat based on height and weight, used to assess health risks.

The minimum number of calories required to maintain basic physiological functions at rest.

The ratio of fat mass to lean mass (muscle, bone, organs) in the body.

The percentage of total body weight that consists of fat tissue, essential for health and energy storage.

How one perceives, thinks, and feels about their physical body and appearance.

A form of physical exercise and sport focused on developing and sculpting muscle mass through resistance training, nutrition, and lifestyle optimization to achieve aesthetic and strength goals.

The amount of bone mineral in bone tissue, indicating bone strength and health. Higher density means stronger, more fracture-resistant bones.

The process of ending a fasting period by consuming food or caloric beverages.

A type of fat tissue that burns calories to generate heat, potentially supporting weight management.

A protein produced by the liver in response to inflammation, used as a marker for cardiovascular risk.

A natural stimulant that can enhance alertness, focus, and exercise performance.

Essential mineral crucial for bone health, muscle function, nerve transmission, and blood clotting.

Consuming fewer calories than the body burns, creating the necessary condition for weight loss.

A state where you consume fewer calories than your body burns, leading to weight loss over time.

The number of calories per gram or volume of food, influencing satiety and weight management.

Units of energy provided by food and beverages, used by the body for all physical and metabolic processes.

Relating to the heart and blood vessels. Cardiovascular health refers to the condition of your heart and circulatory system, which can be improved through regular exercise.

Physical activity that increases heart rate and breathing to improve cardiovascular fitness.

A planned indulgent meal that deviates from a regular diet plan, used for psychological relief.

A waxy substance essential for cell function but potentially harmful when elevated in blood.

Long-term stress that can negatively impact physical and mental health, metabolism, and immune function.

The body's internal 24-hour clock that regulates sleep-wake cycles and various physiological processes.

Mental processes including memory, attention, reasoning, problem-solving, and decision-making that enable us to process information and interact with the world.

A protein source containing all nine essential amino acids in adequate proportions.

The ability of core muscles to stabilize the spine and pelvis during movement and static positions.

A stress hormone that can affect metabolism, blood sugar, and fat storage when chronically elevated.

A compound that helps supply energy to muscles, popular for improving exercise performance.

Dietary Approaches to Stop Hypertension - a diet designed to help treat or prevent high blood pressure.

A condition resulting from inadequate fluid intake or excessive fluid loss.

A chronic metabolic disorder characterized by elevated blood sugar levels due to problems with insulin production or insulin resistance, requiring ongoing management.

A system of beliefs that equates thinness with health and moral virtue, promoting weight loss above well-being.

Indigestible plant material that aids digestion, promotes satiety, and supports gut health.

Products intended to supplement the diet, including vitamins, minerals, herbs, and other substances.

Fasting without consuming any food or water, generally not recommended due to dehydration risks.

A 24-hour fasting protocol performed 1-2 times per week, developed by Brad Pilon.

The designated period during which food consumption is allowed in time-restricted eating protocols.

Minerals like sodium, potassium, and magnesium that conduct electrical impulses in the body.

Using food to cope with emotions rather than to satisfy physical hunger.

A natural sugar alcohol used as a zero-calorie sweetener that doesn't significantly affect blood sugar or insulin levels.

Nine amino acids that the body cannot produce and must be obtained from food sources.

A primary female sex hormone that regulates the menstrual cycle and affects metabolism and bone health.

European Union regulations requiring detailed nutritional information and ingredient lists, supporting informed food choices and dietary awareness.

Traditional eating patterns across European regions that emphasize seasonal, local foods, moderate portions, and social eating practices common in German and European cultures.

Traditional European eating schedules with later dinners and emphasis on leisurely meals, which can complement intermittent fasting approaches.

Traditional portion sizes in European cultures, typically smaller than North American portions, contributing to better weight management and mindful eating.

Physical activity performed to improve health, fitness, and overall well-being through structured movement and training.

The practice of abstaining from food and caloric beverages for a specific period of time, allowing only water, black coffee, or plain tea.

The period during which no calories are consumed, typically allowing only water, black coffee, or plain tea.

The metabolic process of breaking down stored fat (triglycerides) into fatty acids and glycerol for energy use, enhanced during fasting and exercise.

The process of reducing body fat percentage while preserving or building lean muscle mass.

The passive range of motion available at a joint, improved through stretching and mobility work.

A primarily vegetarian diet that occasionally includes meat and fish for flexibility.

Fermentable oligosaccharides, disaccharides, monosaccharides, and polyols — short-chain carbohydrates that can be poorly absorbed and may trigger digestive symptoms in some people.

The practice of recording food intake to track nutrition, calories, and eating patterns.

The nutritional value and processing level of foods, emphasizing whole, minimally processed options.

The concept that nutrients work better together than in isolation, emphasizing whole food consumption.

Exercise that trains movements used in daily activities to improve overall function and quality of life.

The unique pattern of walking or running movement, including stride length, foot placement, and body mechanics. Often described as a person's walking fingerprint.

The 'hunger hormone' produced in the stomach that stimulates appetite and food intake.

A ranking system measuring how quickly carbohydrate-containing foods raise blood glucose levels compared to pure glucose.

A measure that considers both the glycemic index and the amount of carbohydrates in a typical serving of food.

The stored form of glucose in muscles and liver, serving as readily available energy during exercise.

The process of identifying and planning specific, measurable objectives to achieve desired outcomes.

A hormone that stimulates growth, cell reproduction, and regeneration, important for muscle and bone health.

The collection of trillions of microorganisms living in the digestive tract that influence health and disease.

The collection of microorganisms, including bacteria, fungi, and viruses, that live in the digestive tract and play a crucial role in health.

The process by which behaviors become automatic through repetition and reinforcement.

High-density lipoprotein or 'good' cholesterol that helps remove other cholesterol from arteries.

The availability and affordability of healthcare services, generally well-developed in German and European systems, supporting comprehensive wellness approaches.

Different intensity levels of exercise based on percentage of maximum heart rate for training optimization.

A blood test measuring average blood sugar levels over the past 2-3 months.

A training method alternating between intense bursts of activity and fixed periods of less-intense activity or rest.

Maintaining adequate fluid levels in the body for optimal physiological function.

High blood pressure, a condition that increases risk of heart disease, stroke, and kidney problems.

An overactive thyroid condition resulting in accelerated metabolism and various health symptoms.

Low blood pressure, which can cause dizziness, fainting, and poor circulation to vital organs.

An underactive thyroid condition resulting in slowed metabolism and various health symptoms.

The body's immune response to injury or infection, which can become chronic and contribute to various diseases.

Blood tests measuring substances that indicate inflammation levels in the body, such as CRP and ESR.

Strategies and practices designed to reduce the risk of physical injuries during exercise, sports, or daily activities through proper technique, equipment, and conditioning.

Fiber that doesn't dissolve in water, adding bulk to stool and promoting regular bowel movements.

A hormone produced by the pancreas that regulates blood sugar levels by helping cells absorb glucose from the bloodstream.

A condition where cells become less responsive to insulin, leading to elevated blood sugar levels and increased risk of type 2 diabetes.

The body's ability to respond effectively to insulin, allowing cells to uptake glucose efficiently from the bloodstream.

An eating pattern that cycles between periods of fasting and eating, with various approaches including time-restricted eating, alternate-day fasting, and periodic fasting.

An approach that encourages listening to internal hunger and fullness cues rather than external diet rules.

A very low-carbohydrate, high-fat diet designed to induce ketosis for weight loss and metabolic benefits.

Chemical compounds produced when the body breaks down fat for energy, serving as an alternative fuel source to glucose.

A metabolic state where the body burns fat for fuel instead of carbohydrates, producing ketones as an alternative energy source.

Natural sugar found in milk and dairy products that requires the enzyme lactase for proper digestion.

Low-density lipoprotein or 'bad' cholesterol that can build up in arteries and increase heart disease risk.

Body weight minus fat mass, including muscle, bone, organs, and water.

The 'satiety hormone' produced by fat cells that signals fullness to the brain.

Treatment using bright light to address seasonal mood disorders and regulate circadian rhythms, particularly relevant in Northern European climates.

The breakdown of stored fat (triglycerides) into fatty acids and glycerol for energy use.

The three main nutrients required in large amounts: carbohydrates, proteins, and fats.

An essential mineral involved in over 300 enzymatic reactions, important for muscle and nerve function.

The process of deciding and organizing meals and snacks in advance for better nutrition and convenience.

The practice of preparing meals in advance to save time and support healthy eating goals.

The strategic scheduling of meals and snacks throughout the day to optimize metabolism and health.

A practice of focused attention and mindfulness to achieve mental clarity and emotional calm.

A dietary pattern based on traditional foods from countries bordering the Mediterranean Sea, emphasizing whole foods, olive oil, and fish. Popular in European wellness culture and widely studied for cardiovascular benefits.

A hormone produced by the pineal gland that regulates sleep-wake cycles.

The natural decline in reproductive hormones when a woman reaches her 40s or 50s, ending menstruation.

The body's adjustment of metabolic rate in response to changes in calorie intake or expenditure.

The optimal functioning of metabolic processes including blood sugar regulation, insulin sensitivity, and energy metabolism.

The biochemical reactions that occur within cells to maintain life, including energy production, nutrient breakdown, and waste elimination.

The transition from using glucose as the primary fuel source to using stored fat (ketones) for energy, typically occurring 12-16 hours into a fast.

A cluster of conditions including high blood pressure, high blood sugar, excess belly fat, and abnormal cholesterol levels.

The body's process of converting food into energy and maintaining vital functions, including breathing, blood circulation, and cell repair.

Essential vitamins and minerals required in smaller amounts for optimal health and bodily functions.

Mediterranean-DASH Intervention for Neurodegenerative Delay - combines Mediterranean and DASH diets to support brain health.

The practice of paying full attention to the eating experience, including hunger cues, satiety, and food enjoyment.

The practice of being fully present and engaged in the current moment without judgment.

The ability to move joints through their full range of motion actively and with control.

The psychological drive that initiates and sustains behavior toward achieving goals.

A supplement containing multiple vitamins and often minerals to help fill nutritional gaps.

The process of increasing muscle size and strength through resistance training and adequate protein intake, also known as muscle hypertrophy.

The total amount of muscle tissue in the body, including skeletal muscles that contribute to strength, metabolism, and overall health.

The process by which the body builds new muscle proteins, essential for muscle growth and repair.

A Scandinavian dietary pattern emphasizing local foods like fatty fish, whole grains, root vegetables, berries, and fermented dairy. Particularly relevant for Northern European populations.

The amount of nutrients per calorie in a food, with higher density indicating more nutrition per calorie.

The strategic consumption of specific nutrients around exercise or at certain times for optimal results.

The science and practice of consuming and utilizing food to support health, growth, and bodily functions. Includes the study of nutrients, dietary patterns, and their effects on health and disease.

An extreme form of intermittent fasting where all daily calories are consumed in a single meal, typically within a 1-2 hour window.

Essential polyunsaturated fats important for brain health, heart health, and inflammation control.

Essential polyunsaturated fatty acids (EPA, DHA, ALA) that support heart health, brain function, and reduce inflammation.

Foods produced according to strict European Union organic regulations, reflecting the region's emphasis on sustainable agriculture and food quality.

A condition characterized by low bone density and increased risk of fractures. Bones become porous and fragile, especially common in postmenopausal women.

A condition resulting from excessive exercise without adequate recovery, leading to decreased performance.

An imbalance between free radicals and antioxidants in the body, potentially leading to cell damage and inflammation.

A diet based on foods presumed to be available to Paleolithic humans, excluding processed foods, grains, and dairy.

A hormonal disorder affecting women, characterized by irregular periods, excess androgens, and insulin resistance.

The transitional period before menopause when hormone levels begin to fluctuate.

A diet consisting primarily or entirely of plant foods, with minimal or no animal products.

Natural plant compounds with antioxidant properties that help protect cells from damage and may reduce inflammation. Found in fruits, vegetables, tea, coffee, and dark chocolate.

Managing the amount of food consumed at meals and snacks to support health and weight goals.

Non-digestible food components that promote the growth of beneficial gut bacteria.

A condition where blood sugar levels are higher than normal but not yet high enough for type 2 diabetes diagnosis.

Healthcare approach focused on preventing disease rather than treating it, well-established in German and European healthcare systems through regular screenings and lifestyle interventions.

Supplements containing live beneficial bacteria to support digestive and immune health.

Live beneficial bacteria that support digestive and immune health when consumed in adequate amounts.

Gradually increasing weight, frequency, or number of repetitions to continue making strength gains.

The natural inward rolling motion of the foot during walking or running, where the foot rolls inward to absorb shock and adapt to the ground surface.

The body's ability to sense its position and movement in space, crucial for balance and coordination.

Essential macronutrient made of amino acids that builds and repairs tissues, supports muscle growth, immune function, and provides satiety.

A concentrated protein supplement used to increase protein intake, especially for fitness goals.

A measure of how well a protein provides essential amino acids in proportions needed by the body.

The process of returning to baseline function after exercise, including rest, nutrition, and adaptation.

A planned day of higher calorie intake, typically higher in carbohydrates, during a diet phase.

A type of starch that resists digestion in the small intestine and ferments in the large intestine, producing short-chain fatty acids that support gut health.

The gradual increase in calories after a period of restriction to restore metabolic rate.

The number of calories burned while at rest, slightly higher than BMR as it includes minimal activity.

The feeling of fullness and satisfaction after eating that helps regulate food intake.

A type of depression related to changes in seasons, particularly common in Northern European populations during darker winter months.

The ability to control impulses and persist in behaviors that align with long-term goals.

The theory that the body has a predetermined weight range it tries to maintain through metabolic adjustments.

Practices and habits that promote regular, quality sleep on a consistent basis.

A measure of how well one sleeps, including factors like sleep duration, efficiency, and restorative stages.

The practice of sharing meals with others, fundamental to European food culture and associated with better digestion, portion control, and mental wellbeing.

Fiber that dissolves in water to form a gel-like substance, helping to lower cholesterol and blood sugar.

Exercise designed to improve muscular strength and endurance through resistance against external force.

The body's response to demands or pressures, which can be physical, mental, or emotional in nature.

Hormones like cortisol and adrenaline that are released in response to stress, affecting metabolism, appetite, and weight management.

Techniques and strategies used to cope with and reduce stress levels for better health and well-being.

Fat stored directly under the skin, generally less harmful than visceral fat.

The outward rolling motion of the foot during walking or running, where the foot rolls outward after initial contact with the ground.

Long-term weight reduction achieved through lifestyle changes that can be maintained over time.

The total number of calories burned by the body in a 24-hour period, including basal metabolic rate and physical activity.

A hormone important for muscle mass, bone density, and energy in both men and women.

The process of heat production in the body, contributing to calorie burning and metabolism.

The thyroid gland's ability to produce hormones that regulate metabolism, energy, and body temperature.

An intermittent fasting approach where eating is limited to a specific window of time each day, such as 16:8 or 14:10.

A type of fat in the blood that, when elevated, increases risk of heart disease and pancreatitis.

A group of metabolic disorders characterized by chronic high blood glucose levels due to defects in insulin production, insulin action, or both. The condition disrupts the body's ability to convert food into energy, leading to serious complications affecting the heart, blood vessels, eyes, kidneys, and nerves if left unmanaged. Type 1 diabetes results from autoimmune destruction of insulin-producing cells, while Type 2 diabetes involves insulin resistance and relative insulin deficiency. Both types require careful management through diet, exercise, medication, and lifestyle modifications to prevent long-term complications and maintain quality of life.

Heavily processed foods with multiple ingredients, additives, and minimal whole food content.

Fat stored around internal organs in the abdominal cavity, associated with increased health risks.

A fat-soluble vitamin essential for bone health, immune function, and overall well-being.

Common nutritional deficiency in Northern European and German populations due to limited sunlight exposure, requiring supplementation and dietary awareness.

The maximum amount of oxygen the body can utilize during intense exercise, indicating cardiovascular fitness.

A weight management approach focusing on eating foods with high volume but low calorie density.

A 20:4 intermittent fasting protocol involving 20 hours of fasting with a 4-hour eating window, popularized by Ori Hofmekler.

Extended fasting periods (24-72+ hours) consuming only water, requiring medical supervision for safety.

The process of reducing total body weight through a combination of diet, exercise, and lifestyle changes.

A period where weight loss stalls despite continued efforts, often requiring strategy adjustments.

The ability to maintain weight loss over time through continued healthy habits.

The process of maintaining a healthy body weight through balanced nutrition, regular physical activity, and sustainable lifestyle habits.

Foods that are unprocessed or minimally processed, maintaining their natural nutritional profile.

A natural sugar alcohol used as a sweetener that has dental health benefits and may help prevent tooth decay.

The cycle of losing weight through restrictive dieting followed by regaining weight.