Today I want to share one of my few style experiments that I would label a success. I’m a pretty simple guy and don’t spend a lot of time accessorizing. If the car runs, then it’s good by me. But an item on Amazon caught my attention that looked like it could add value to my Honda Civic. And by value I mean the satisfaction I get by looking at the car and the additional cleanliness of an extra layer. Judge for yourself down below, but I’m happy with the end result.

Seat covers cover existing stains on the surface of the seats, prevent future stains, and add style and comfort. I have several unsightly stains from passengers eating and drinking, and now my interior looks brand new. And a lot of people commented on how much cooler the car looks after the installation. I bought my seat covers on Amazon from a company called PIC AUTO. Since my purchase, they’ve come out with a new universal design. I chose PIC AUTO because I liked the price, it had a 4+ star rating, and it was easy to put together. Assembly took about 30 minutes with the help of my brother, and neither of is a handyman. The universal design fit my Civic perfectly and they say it is built to accommodate most cars, SUVs and trucks. (UPDATE: It looks like they got rid of the mesh fabric universal fit in the red and black. The red and black is available in leather and the blue and black is available in fabric mesh.)

Here’s a link to the red and black variety as seen in the featured image. PIC AUTO Universal Fit Full Set Mesh and Leather Car Seat Cover(Red). They also offer Red, Gray, Dark Blue, Light Blue, and Beige (clickable links below). Make sure you check out the before & afters of my car down below.

</f

Before & Afters:

You don’t need a lot of equipment to make major gains in the gym. If you don’t believe me, watch the 300. It can certainly be motivating to have somewhere to go to where other people are striving to reach the same goals. I have a membership at a local gym. But the fact is that anyone can get swoll from the comfort of their own home. Let’s be real–most people who lift weights are in it for the upper body. That’s what people see. That’s what people like. There are a lot of good reasons for lifting legs, but I won’t get into those now. If you want a muscular, shredded upper body, then there’s only one piece of equipment you need: a push-up/pull-up bar. If the treadmill is king of cardio, then the push-up/pull-up bar is king of upper body.

Pull-ups as pictured on the right target biceps, back, chest, and shoulders–four of the most visible muscle groups. Pull-ups also work the abdominal muscle. I can’t tell you how many times I’ve woken up with sore abs from a pull-up routine. You can also turn your hands around so that your palms are facing you instead of facing away from you. This variation of the pull-up is called the chin-up. I’ve found that it works approximately the same muscles as the traditional pull-up with a little more stress on the biceps. In my experience, it’s easier to bang out more reps doing the chin-up variety. Pull-ups, it follows, are a complete upper-body experience. If you did nothing but pull-ups, and you did enough of them, you’d be jacked in no time.

Push-ups are by far the most popular upper-body exercise known to mankind. Push-ups work chest, triceps, shoulders, and abs. Unlike pull-ups, push-ups are something you can reasonably do with zero equipment. However, having a push-up bar can be extremely useful. A bar adds resistance by enabling you to go deeper down where the ground would otherwise stop you. With no equipment, I can easily bang out 50-70 push-ups. When doing this many reps, it takes a relatively long time to tire out the muscles enough where real growth takes place. Most bodybuilders swear by the 8-16 rep-range for optimal muscle volume. Having a push-up bar can be very useful for anyone already capable of doing more than 10 reps with no equipment. If that’s not already you, it will be within a few weeks of beginning a push-up routine.

I’ve used one push-up/pull-up bar for the last 4 years. You can get it at Amazon on the cheap: Iron Gym Total Upper Body Workout Bar. Apparently, you can also use the bar to do crunches and dips, although I’ve only ever used it for push-ups and pull-ups. Iron Gym hasn’t modified their product at all in 4 years, and I don’t think they’ll ever need to. The nice thing about the workout bar is you can modify your grip rather easily. I like rotating between wide-, narrow-, and straight-grip pull-ups and push-ups for maximum adaptability. I also like doing push-ups with my feet on an incline (a sofa or bed) for increased resistance. Exercise common sense.

Take a look at some photos I took of the equipment. As you can see, there is some wear on the grip being as old as it is. It still works perfectly fine, and I probably won’t buy a new one for a while. Good luck and happy gains.

My Iron Gym Workout Bar:

There are few things in daily life I resent more than trying to fall asleep to the sound of environmental noise. Environmental noise happens when people talk, watch TV, play party music, or snore within earshot of somebody trying to catch some shut-eye. Environmental noise has been scientifically demonstrated to decrease sleep intensity, increase stress hormone secretion, reduce cognitive performance, increase tiredness, and may be a long-term risk factor of high blood pressure and heart disease (link). What’s the best way to combat environmental noise before bed? Noise of a different variety. Enter the sound therapy known as white noise. White noise refers to sound that contains frequencies with equal intensities. In layman’s term, white noise produces an even, consistent sound that is effective at drowning out disruptive noises that interfere with the quality of sleep. People who rely on the sound emitted by their fan or essential oil diffuser to fall asleep at night are utilizing white noise. In my experience, white noise is the easiest and cheapest method (it’s free) to fall asleep faster and stay asleep longer. And its benefits are backed by science.

In this study, broadband sound (a type of white noise) was administered to 18 healthy subjects. Researchers found that sleep onset latency (the time it takes to fall asleep) decreased by 38%, as well as the frequency of arousals from sleep during the night. Participants were also asked to rate their subjective sleep quality and they affirmed having slept better with the white noise. the authors of the study concluded, “These findings suggest that broadband sound administration might be helpful to minimize insomnia symptoms in selected individuals. “

Another study tested the effect of white noise on patients admitted to a coronary care (a hospital unit specializing in the care of patients with heart problems). The researchers discovered that patients for whom white noise was administered got more total sleep and stayed asleep longer than the control group. They concluded, “The use of white noise is recommended as a method for masking environmental noises, improving sleep, and maintaining sleep in the coronary care unit.”

One beautiful thing about white noise therapy is the great variety of options available to the user. iOS and Android applications enable the user to download free and premium white noise tracks while YouTube is a gold mine of white noise publications. Here I present you my two favorite white noise tracks, free to use on this website or download on your phone. The first track emits the sound of a smooth fan, ideal for the majority of people seeking to get a better night’s sleep. The second track is a little deeper and rougher but is equally effective at drowning out environmental noise. It is a personal favorite and I used it to fall asleep for years before switching to the smooth fan.

“Smooth Fan” White Noise Track:

“Deep Sounds” White Noise Track:

Conclusion:

Sometimes before bed I play white noise in the background due to sheer force of habit even in the absence of environmental noise. White noise has helped me sleep faster and deeper wherever I am in the world.

Light is one of the most important factors in the sleep quality equation. Our body naturally regulates the sleep-inducing hormone melatonin according to the environmental light present. At noonday when the sun is its hottest, the body’s melatonin levels plummet, and they gradually increase as the evening wears on. The innovation of light has worked wonders for human civilization, but one negative byproduct is a reduction in sleep quality. The streets where I live up are lit up throughout the night, and light from my housemates regularly seeps into my bedroom. In another article, I discussed how blue light from your phone may be keeping you awake at night. Getting better sleep improves health, brain function, mood, energy levels, and hormones (like testosterone) vital to overall performance and well-being. In addition to managing screen settings, there is another simple step you can take to create a natural dark environment that will have you drooling in no time.

The sun has not caught me in bed in fifty years.

Thomas Jefferson

Where I live the sun rises a little after 6 during the fall months. Unlike Thomas Jefferson, the sun catches me in bed almost every day. Powerful sunlight seeps through the shades into the room, reduces the release of melatonin and other sleep chemicals, and the end result is shallower, less rejuvenating sleep.

Fortunately, I discovered blackout shades a few years ago, and I’ve had them installed everywhere I’ve lived ever since. Blackout shades function as an extra layer of protection from outside light entering through the windows. They block sunlight, streetlight, and porch light leading to deeper, more relaxing sleep.

I recommend the following Amazon product because it’s the only one I’ve ever used: Original Blackout Pleated Paper Shade Black, 36” x 72”. You cut out the thick paper to the dimensions of your windows (takes no more than 10 minutes and is easy to do), and then attach them to the window with a sticky substance already present on the paper. After that, you can pull your ordinary shades down over them like you normally would and, voila(!), your room just got a lot darker. The shades come with clips so you can put the shades up as normal during the day to let in light. I haven’t had to replace my shades in 3 years, and there is enough product in the package for at least two rooms.

Below are pictures of my 3-year old, slightly worn blackout shades. When I put down the outer layer of shades at night, my room instantly turns pitch black. It’s a huge improvement on the system I had in place before. I recommend this product to my friends & family because it’s logical, cheap, effective, and it starts working right away.

After Photos:

Sound is another big factor that influences sleep quality. Stay tuned for a fun post about how to solve the problem of environmental noise using free white noise tracks available online.

I hated haircuts growing up. Haircuts were what you got when your parents or the school district wouldn’t let you grow your hair long. My goal was always to have the barber cut off as little as possible. I can’t remember a single time I thought I looked better after a haircut. When I was a kid, my parents would take me to one of those brand-name franchises that would service you in less than 20 minutes. Every visit was with a different stylist who could never seem to figure out my hair in the short allotted time. They would cut it too short or botch the area with cowlicks in the front and back. I could no longer see the logic of paying someone to perform a service I didn’t want done to begin with and thought I could learn to do better myself. Plus, I was already getting my hands dirty as my neckline would get out of control after about a week in-between cuts. I decided to take action and started cutting my own hair.

At first, it wasn’t pretty. I remember grabbing a pair of school scissors I found in my drawer and began imitating my stylist. The first few cuts were uneven and I missed large spots. The neckline wasn’t straight. A few people noticed. But my hair grew back and I continued to make a little progress every few weeks. Eventually I bought a pair of clippers with attachments that made my life a lot easier. I liked the sides and the back short, so I could now get those done within a few minutes. I would alternate between leaving the top at the longest clipper setting (about 1 inch), and cutting it with scissors. I learned how to do my own neckline with a tri-fold mirror and would sometimes ask my brothers for assistance.

Today, more than 10 years later, I still cut my own hair. I’m definitely not a professional, but I have no interest in going anywhere to get my hair done. My initial motivation wasn’t to save money–it was to do a better job than my stylist. But I have undoubtedly saved thousands of dollars over the years. And I’m not convinced I would look any better getting it done professionally.

Learning how to cut your own hair requires patience and focus. It’s easiest for people with shorter hair. For longer hair, you have to use scissors, which require skill and are less forgiving. If your hair is long, plan on watching a lot of YouTube videos. Cutting your hair also makes more sense if you don’t enjoy going to a barber. A lot of people like the feeling of getting “treated” by a professional. It is a form of therapy for them. Or maybe they have a good relationship with a particular barber and like the cultural experience of getting a professional haircut.

If you decide to cut your own hair, the first thing you need are good tools. My last pair of Wahl’s clippers has lasted me 6 years, and I recommend this brand to everyone. This pair Wahl Professional 5-Star Cord/Cordless Magic Clip is a newer version of my old one. There’s no telling how long it will last if you take care of it. If you’re looking for a cheaper alternative, there’s Wahl Clipper Elite Pro High-Performance. It’s cordless and costs about half as much but will get the job done. Both products come with attachments for cutting at various lengths. You will also need a pair of scissors for hair you want to keep longer and for areas hard to reach with clippers. I haven’t bought scissors in a long time, but Equinox Professional Shears Razor Edge is Amazon’s top-rated product and is sharp enough for all hair types.

Remember, YouTube is your best friend. The fastest way to learn is to look up videos on how to cut hair, in general; how to cut hair that is similar to yours, in particular; and how to do so at home without a barber.

Cutting your own hair may not just be something you do to save time and money. It may evolve into an activity you enjoy, like many people when they go see a professional.

My mom is a nutritionist and is constantly raving about the health benefits of Magnesium. Magnesium has been in favor with health professionals for a long time. It used to be recommended to treat a host of illnesses. According to Doctor Emily Deans at Psychology Today, “Magnesium is an old home remedy for all that ails you, including ‘anxiety, apathy, depression, headaches, insecurity, irritability, restlessness, talkativeness, and sulkiness'” (link). For Magnesium’s biological function, I will leave that to the experts over at the Journal of the American Osteopathic Association:

Magnesium is the fourth most abundant mineral in the human body after calcium, potassium, and sodium. Magnesium activates more than 600 enzymes and influences extracellular calcium levels. It is essential for the stability of cell function, RNA and DNA synthesis, and cell repair, as well as maintaining the antioxidant status of the cell. It is an important cofactor for the activation of a wide range of transporters and enzymes. Also, magnesium-dependent kinases are responsible for the activation of up to 30% of the functional body proteins. Approximately 40% of total body magnesium content is intracellular, and almost 60% of magnesium is present in bone and teeth, with less than 1% in extracellular fluids.

We naturally obtain Magnesium from our diet, but most people don’t get nearly enough. Martha Shrubsole, PhD, a research professor of medicine at Vanderbilt University Medical Center told Healthline,

A lot of people have received recommendations from their healthcare providers to take vitamin D supplements to increase their levels based upon their blood tests. . . In addition to vitamin D, however, magnesium deficiency is an under-recognized issue. Up to 80 percent of people do not consume enough magnesium in a day to meet the recommended dietary allowance (link).

Magnesium-deficient individuals obviously stand the most to gain from supplementation but the four benefits outlined below apply to everyone.

1. Magnesium Improves Sleep Quality

In an 8-week study conducted on the elderly, Magnesium supplementation dramatically improved sleep quality.

As compared to the placebo group, in the experimental group, dietary magnesium supplementation brought about statistically significant increases in sleep time (P = 0.002), sleep efficiency (P = 0.03), concentration of serum renin (P < 0.001), and melatonin (P = 0.007), and also resulted in significant decrease of ISI score (P = 0.006), sleep onset latency (P = 0.02) and serum cortisol concentration (P = 0.008). Supplementation also resulted in marginally between-group significant reduction in early morning awakening (P = 0.08) and serum magnesium concentration (P = 0.06). Although total sleep time (P = 0.37) did not show any significant between-group differences.

Researchers concluded

Supplementation of magnesium appears to improve subjective measures of insomnia such as ISI score, sleep efficiency, sleep time and sleep onset latency, early morning awakening, and likewise, insomnia objective measures such as concentration of serum renin, melatonin, and serum cortisol, in elderly people.

Magnesium has been described as the original chill pill and has long been prescribed to treat insomnia.

2. Magnesium Helps Optimize Vitamin D Levels

I talk a lot on this site about the power of Vitamin D in human health. Humans have a Vitamin D receptor in almost every cell. Vitamin D is a key to testosterone, athletic performance, and overall health, and there are ways to optimize it without direct sun exposure. It is a well-known fact that Magnesium plays a vital role in Vitamin D optimization. According to the Journal of the American Osteopathic Association:

The adequate balance of magnesium and vitamin D is essential for maintaining the physiologic functions of various organs. Vitamin D helps regulate calcium and phosphate balance to maintain healthy bone functions.1-6 Skeletal muscles, heart, teeth, bones, and many other organs require magnesium to sustain their physiologic functions. Furthermore, magnesium is needed to activate vitamin D. Abnormal levels in either of these nutrients can lead to serious organ dysfunctions.

It is also well-known that Magnesium deficiency impairs the body’s ability to produce Vitamin D. Doctors regularly recommend Magnesium supplementation for Vitamin D-deficient patients who do not respond to Vitamin D supplementation alone. According to Healthline,

Researchers also have noted variations in vitamin D synthesis, with some people failing to raise their levels of the vitamin even when taking high-dose supplements. Dr. Qi Dai, the lead author on the latest study and a professor of medicine at Vanderbilt University Medical Center, said their research explains why. ‘Magnesium deficiency shuts down the vitamin D synthesis and metabolism pathway’ (link).

3. Magnesium Raises Total and Free Testosterone Levels

This study studied the effect of Magnesium supplementation and exercise on total and free testosterone levels. It measured testosterone levels resting before supplementation, exhaustion before supplementation, resting after supplementation, and exhaustion after supplementation in three study groups, two of which supplemented with varying amounts of Magnesium. The researchers concluded that “supplementation with magnesium increases free and total testosterone values in sedentary and in athletes. The increases are higher in those who exercise than in sedentary individuals.”

In another study done on ZMA supplementation (Zinc, Magnesium, and Vitamin B-6), participants who took 450 mg of Magnesium aspartate over an 8-week period observed a substantial 25% increase in free testosterone levels. We don’t know the precise role Magnesium played in this experiment given the presence of two other minerals. However, based on other studies like the one cited above it is safe to conclude that Magnesium increases testosterone levels.

I have taken Magnesium on and off for years and have noticed an increase in energy and gains. I have also noticed a dramatic increase in libido.

4. Magnesium Improves Symptoms of Depression and Anxiety

A controlled study gave Magnesium to adults who were experiencing mild-to-moderate symptoms of depression. After the 6-week intervention, patients reported fewer symptoms of depression and anxiety on Patient Health Questionnaire. The researchers concluded “Magnesium is effective for mild-to-moderate depression in adults. It works quickly and is well tolerated without the need for close monitoring for toxicity.”

For more discussion on the relationship between Magnesium and depression, see Doctor Emily Dean’s article on Magnesium for Depression (link).

Where to Buy Magnesium:

When purchasing Magnesium, be mindful of bioavailability. Bioavailability affects how much of the mineral your body can absorb and use. Magnesium oxide is quite common but does not get absorbed by the body as well as Magnesium citrate. For online purchases, my #1 recommendation is Amazon’s Solgar Magnesium Citrate, Highly Absorbable, Promotes Healthy Bones, Non-GMO. It’s Magnesium citrate, puts out a strong dose at 400 MG, and is the best bang for the buck.

For a ZMA supplement with 450mg of Magnesium that was found to increase free testosterone by 25% in the study cited above, check out MET-Rx ZMA Supplement 90 Capsules. You will be hard-pressed to find a better value product.

Conclusion:

There are a plethora of research-backed reasons for supplementing with Magnesium. I’ve focused on four of them in this article–improved sleep quality, Vitamin D optimization, increased testosterone levels, and improved symptoms of depression and anxiety.

Magnesium is one of the few supplements I’ve taken regularly over the years (Vitamin D and Zinc round out the trifecta). Decide for yourself in consultation with your doctor whether this super mineral is worth adding to your dietary regimen.

Zinc is one of those minerals you’ve probably already heard your doctor talk about. Zinc is involved in manifold bodily processes ranging from cell division and cell growth to wound healing and the breakdown of carbohydrates. We naturally obtain Zinc from out diet, but many people do not get enough. According to Medical News Today, 1.1 billion people worldwide are deficient in the mineral (link). These people obviously stand the most to gain from supplementing Zinc, but the benefits of Zinc are for everyone.

1. Zinc Improves Sleep Quality

This study examined the effect of zinc supplementation on the sleep quality of nurses in an intensive care unit. Researchers found that the intervention group (those who supplemented Zinc) scored higher on the Pittsburgh Sleep Quality Index, which measures things like sleep duration, sleep efficiency, and sleep disturbances. The supplemented group also scored lower on sleep latency (the time it takes to fall asleep) and subjectively rated their sleep quality better than the control group.

Other recent studies have come to the same conclusion. A review of the literature observed, “Recent research has concluded that zinc serum concentration varies with the amount of sleep, while orally administered zinc increases the amount and the quality of sleep in mice and humans.”

2. Zinc Raises Testosterone Levels

This study put sedentary men through a 4-week cycling routine and found that exercise decreased thyroid and testosterone levels. However, in the group that supplemented Zinc, thyroid and testosterone levels were substantially higher. The researchers concluded, “The results indicate that exercise decreases thyroid hormones and testosterone in sedentary men; however, zinc supplementation prevents this decrease.”

In a second study from 1996, dietary zinc restriction in young men resulted in a decrease in serum testosterone levels. The researchers also found that supplementing Zinc in elderly men who were moderately deficient in the mineral resulted in an increase in serum testosterone levels.

In a third study done on ZMA supplementation (Zinc, Magnesium, and Vitamin B-6), participants who took 30mg of Zinc over an 8-week period observed a substantial 25% increase in free testosterone levels. This is something to keep in mind even though we do not know the precise role Zinc played given the presence of two other minerals.

It may follow from the data above that Zinc increases free testosterone in normal adults and testosterone in exercise and Zinc-deficient groups.

3. Zinc Improves Sperm Health

A meta-analysis of the scientific literature found that Zinc supplementation improved sperm health and several markers of fertility. The researchers observed, “Our meta-analysis results indicated that the seminal plasma zinc concentrations from infertile males were significantly lower than those from normal controls. . . Zinc supplementation was found to significantly increase the semen volume, sperm motility and the percentage of normal sperm morphology. . .”

Zinc is also known to increase libido (start taking it and you’ll know exactly what I mean). This may have to do with the combined effect of benefits #1, #2 and #3.

4. Zinc For The Immune System

Zinc’s vital role in immune system health has been well documented. Zinc researcher Ananda Prasad summarized research done on Zinc and immune function: “The zinc-deficient patients had severe immune dysfunctions, inasmuch as they died of intercurrent infections by the time they were 25 years of age. In our studies in an experimental human model of zinc deficiency, we documented decreased serum testosterone level, oligospermia, severe immune dysfunctions mainly affecting T helper cells, hyperammonemia, neurosensory disorders, and decreased lean body mass” (link).

I have not come across any studies demonstrating a supplement-induced increase in immune system function in people not deficient in the mineral. To my mind more studies would need to be done to confirm this link. However, the immune system is a primary reason a Zinc-deficient individual should consider supplementation. Immune system function also happens to be the benefit most commonly touted on most Zinc products.

Where To Buy Zinc:

You can get Zinc on the cheap at any store that sells supplements or online at Amazon. My favorite Zinc product is Nature’s Wonder Zinc 50mg Tablets. I used to take 50mg of Zinc Gluconate every day for years when I was hitting the gym heavy, but now I take it about every two or three days. For a ZMA supplement with 30mg of Zinc that was found to increase free testosterone by 25% in the study cited above, check out MET-Rx ZMA Supplement 90 Capsules. You will be hard-pressed to find a better value product.

Conclusion:

Zinc supplementation is widely recommended for its many health benefits. My late uncle who was a medical doctor surprisingly didn’t give much health advice. But he did tell me and all my brothers to supplement with Zinc on the daily. After reviewing the medical literature, I can see where he was coming from.

In the picture on your right, I have selected New York City as an example. The figures in purple are peak UV radiation for each individual day. We are in mid-July hence why this value is so high at 11. The UV index (UVI) in the top right displays current UV radiation. I took this picture during the mid-day when the sun was emitting close to peak UV radiation hence why this figure was also very high at 10. Underneath current angle, the app displays the length of time during which UV radiation is high enough to generate Vitamin D. For New York City on the day pictured, the window was from 8:28 AM until 5:33 PM. The app also tracks the solar noon, or the time of day when UV radiation peaks. For New York City on the day pictured, that time was 1:00 PM sharp. As you will see when you use the app, the UVI is low in the morning when Vitamin D (and hence tanning) first become available and slowly builds until it reaches the solar noon. At this peak point, the strength of the sun begins to trends downward until UVI is so low that Vitamin D is no longer available.

How much sunlight you need to generate enough Vitamin D and tan depends on two factors: the UVI at the moment of exposure and your skin type. Darker tones need much more sun exposure for Vitamin D generation and tanning due to their skin being better adapted for climates with high UV radiation. Annual UV radiation globally corresponds to skin color in populations across the globe (low UV climate = lighter-skinned races, high UV climate = darker-skinned races). Where UV radiation is relatively abundant, human skin evolved by darkening as protection against excessive exposure. Where UV radiation is relatively low, human skin evolved by lightening (or remaining light) to maximize Vitamin D production.

Fortunately, the app simplifies the equation by including a skin type assessment. In the app, I had entered skin type IV, which means I burn minimally and tan easily. The graph on the right relates how much sun exposure I need depending on the strength of the sun. For example, when the UVI is between 8-10, I need 20-25 minutes of sun exposure to get my daily dose of Vitamin D. This time of year, a New Yorker with my skin type who is out in the sun from 11:30AM-12 PM would exceed his daily requirement. Another factor to take into account is clouds. Clouds, like windows, have the ability to block UV Radiation. On a cloudy day very little Vitamin D and tanning will take place regardless of how high the UVI is.

I have included a second graphic below for people with skin type II (refer back to the skin type graphic above). As you can see, the time to recommended dose is much less across the UVI spectrum. During the heat of day in New York City, just 5-10 minutes of sun is enough to satisfy the recommended daily dose! People with lighter tones generate Vitamin D very rapidly and are best advised to avoid excess sun exposure to prevent burning.

The app has a cool feature for optimizing Vitamin D where you input your location, skin type, sun exposure, and amount of skin exposed to the sun. The app will then estimate your Vitamin D levels based on these parameters so you can develop a strategy for staying in the optimal range. I make sure I am Vitamin D-optimal year round through adequate sun exposure and supplementation. As you will discover when you use the app, in states like New York with true winters no Vitamin D generation can take place during the winter months. Many people also work during the daylight hours and do not get enough natural exposure or have fears of sun-induced damage to the skin. As a result, you will likely need to supplement for at least a few months of the year, if not year-round.

Check out my post on my favorite way to optimize Vitamin D levels without direct sun exposure (hint: it involves a topical application).

What is the most important tool for learning a foreign language? The answer, of course, is a dictionary. Without a dictionary, we would have to rely solely on our interactions with native speakers. This would greatly limit our ability to learn new words and expressions. Many of us studying a foreign language live in countries where it is not the primary language spoken and must go out of our way to interact with native speakers. In addition, the explanations given by native speakers are often incomplete. The invention of the dictionary was an absolute game-changer for all students of foreign languages. It saves hundreds of hours in study time and leads to better outcomes for the student. The only thing more useful than a dictionary for a foreign language student is an even better dictionary.

I have been studying Spanish on and off for about 10 years. The best dictionary tool I have found is Linguee. A good dictionary has two main components: 1) good definitions and 2) good example sentences. Linguee excels by both measures. Linguee definitions are complete with the translation, common phrases associated with the word, and numerous example sentences taken from actual published material. This ensures that example sentences are accurate and that word meanings derived from them in context are reliable.

You can access Linguee on its online website (linguee.com). You can also download the application on Android and iOS devices. What’s best of all is that the tool is completely free. While I only have experience with the Spanish-English version, the app also supports a number of other languages, including German, French, Portuguese, Italian, Russian, Japanese, and Chinese.

Happy language learning!