When I get a craving, my go-to trick: A Honeycrisp apple
For many people, a medical scare is the catalyst for making a big life change. That was certainly the case for 73-year-old Rodney Arnold, a retired Sacramento code enforcement officer from Hawaii who has shed more than 100 pounds with Diet-to-Go.
“My hips are pretty much shot, and I found out I had to have hip surgery,” Rodney said, remembering a doctor’s visit in late 2022. “They wouldn’t touch me unless I lost a lot of weight and my BMI was 30.”
Rodney said that was the push he needed to commit to dropping to 250 from his then-current 360-pound weight — a change he needed to make to return to his former lifestyle that brought him the fulfillment he desired in his retirement.
‘I’d love to get back to it’
When Rodney retired in 2008, he and his wife spent time touring the western United States in their RV. He golfed. He swam. He played with his 10 grandchildren. He walked his dog. He wore his favorite Hawaiian shirts.
“Part of the problem is I can’t step without support,” he said. “I have to use the walker. Because of [that], we sold the motor home and stay in a home.”
Rodney added that his immobility severely limits his ability to enjoy any activities he loves.
“During summer, we have a pool,” he said. “Since I can’t put pressure on my leg all summer, I trod water for an hour daily. But in the winter, there’s no pool, no exercise, no way to work out.”
Having the hip surgery—something only possible if he lost weight—was vital for Rodney to return to the things he loves. However, Rodney said that not exercising or being able to move initially made his weight loss extremely challenging.
Rodney knew eating just 1,000 calories a day wasn’t sustainable. He and his wife, Donna, began researching weight-loss meal plans.*
“We came across Diet-to-Go, and the meal variety, their selection, really appealed to me. That’s why I chose it,” Rodney said.
Enjoying his wife’s delicious cooking and wine in large portions played a significant role in Rodney’s weight gain, so he said variety and taste were essential to ensuring a successful diet and weight loss plan.
“It was easier to let that go because Diet-to-Go food was so tasty,” he said.
‘The customer service is outstanding’
Rodney also found that Diet-to-Go’s customer service supported his goals.
“Everyone is so willing to accommodate your requests,” he said. When I wanted to switch two meals a day or when I got too many breakfasts, they said, ‘no problem,’ and fixed the issue,” he said.
Rodney added that the Diet-to-Go online portal makes it straightforward to substitute meals and understand his weekly nutrition.
“I’m minimally tech-savvy; I get myself into trouble if I get too into technology,” Rodney laughed. “[The portal]. speaks to the way Diet-to-Go is organized. It’s easy for an old person like me to use.”
‘Pain is a great motivator’
Rodney said one of the most significant things that’s kept him on track since he started with Diet-to-Go in November 2022 is the end goal of achieving the necessary BMI to make hip replacement surgery a reality.
“There wasn’t much doubt because of my goal,” he said. “I had to lose weight. I had to get my BMI down. Pain is a great motivator. ,” In March, he did just that.
“At first, I was very scared of my weight and realized that my BMI had to be 30 or below before surgery. But, I met that BMI,” Rodney said, adding that his surgery is now scheduled for May 2024.
Rodney said his physical therapist and other medical professionals have been amazed at his achievements.
“I went into different doctor’s appointments along the way, and they saw my weight loss and were very impressed, Rodney said.
The results are something he wholeheartedly credits to leveraging Diet-to-Go.
“The meals have been prepared and planned, which was the most critical issue,” Rodney said. “It took all the thinking of what to do and what to make out of the picture. You did all the prep, work [and] the meal planning, and it made it very easy to stay on the diet.”
‘I’m much more aware.’
Rodney plans on sticking with Diet-to-Go until he reaches his goal of 250 pounds and gets both hips replaced.
“After that, I can get more physically active and be able to burn calories for the food intake,”
Rodney said. “Having Diet-to-Go meals, I’m also much more aware of portion control [and] much more balanced. I’ve gotten used to having cauliflower [and] broccoli. I plan to be much more aware of those things.”
He’s enjoying little victories like fitting back into his favorite clothing for now.
“I was born in Hawaii. I’m a Hawaiin shirt, shorts, and flip-flops guy,” Rodney said. “I had to pack away my Aloha shirts for a while, but now I can wear many of them again. I missed that. I’m proud I get to wear those shirts that I’d thought I’d have to give up forever.”
Caitlin is the Diet-to-Go community manager and an avid runner. She is passionate about engaging with others online and maintaining a healthy, active lifestyle. She believes moderation is key, and people will have the most weight loss success if they engage in common-sense healthy eating and fitness.
A few years back, PN co-founder John Berardi, PhD, posted a shirtless photo of himself on his 47th birthday.
He called it his “anti-regress pic” and thanked 30 years of squats, deadlifts, presses, and chin-ups—among other exercises—for his chiseled six-pack, pumped chest, and bulging biceps.
The question many commenters posed:
“Are you on testosterone?”
Dr. Berardi explained in a follow-up post that while he wasn’t against testosterone replacement therapy (TRT) for people who needed it, he himself was not on this therapy, and his testosterone levels were boringly “normal.” He also offered some thought-provoking ideas about testosterone and aging.Dr. Berardi’s take is the opposite of what you generally hear, especially these days when…
The mainstream opinion seems to be that declining testosterone is a harbinger of aging, frailty, and impotence—not to mention a threat to masculinity.
Increasing numbers of middle-aged men are ditching traditional medical checkups for men’s-focused telehealth clinics that specialize in testosterone enhancement.1
Reddit communities have popped up solely to obsess over neuroscientist Andrew Huberman’s supplement recommendations for optimizing testosterone.
Media outlets pump out story after story about “testosterone boosting” foods to eat and “testosterone lowering” foods to avoid.
Whether you’re a coach who fields the “How do I optimize testosterone?” question from clients—or just a regular dude hoping to age well—it’s easy to feel overwhelmed and confused by the conflicting information.
Are declining testosterone levels normal?
Do testosterone-boosting supplement regimens actually work?
Who benefits from testosterone therapy—and who doesn’t?
In this story, we’ll explore those questions and more.
What is testosterone?
Secreted by the testes, testosterone is the sex hormone responsible for male sexual characteristics such as big muscles, deep voices, and hairy chests. It’s a chemical messenger that plays a key role in various processes throughout the body, including sperm production and bone density.
(In women, who also need testosterone to keep various processes humming, testosterone is secreted by the ovaries and adrenal glands. Their bodies just make much less of it; about 10 to 20 times less than men.)
Possibly because of its relationship with muscle growth and sex drive, a lot of cisgender men think of testosterone in binary terms, with lower testosterone being bad and higher testosterone being good.
However, it’s more accurate to think of the relationship between testosterone and health as a continuum that goes from too low (problematic) to too high (also problematic), with the healthy range falling between the two extremes, says Denise Asafu-Adjei, MD, MPH, urologist, men’s health expert, and assistant professor of urology at Loyola University Chicago-Stritch School of Medicine.
As the chart below shows, the dangers of extremely low testosterone are similar to the risks of extremely high amounts (typically only achievable with the use of anabolic steroids).
Problems associated with extremely LOW testosterone
Problems associated with extremely HIGH testosterone
Brittle bones
Reduced body and facial hair
Loss of muscle mass
Low libido (sex drive)
Shrunken testicles
Erectile dysfunction
Low sperm count
Gynecomastia (increased breast tissue)
Irritability
Poor concentration
Fatigue
Depression
Blood clots
Heart damage
High blood pressure
Shrunken testicles
Low sperm count
Enlarged prostate
Acne
Fluid retention
Increased appetite
Insomnia
Headaches
Irritability
Mood swings
Impaired judgment
Low testosterone vs. lower testosterone
Testosterone levels naturally ebb with age, with most men losing about 1 to 2 percent annually starting around age 40. By age 75, most men have 30 percent less of the hormone than they did at age 25.2
(Fun fact: Between ages 25 and 80, men can expect their testicles to shrink 15 percent.3)
However, age-related drops in testosterone are not the same thing as “low testosterone.”
Hypogonadism is the medical term for low testosterone levels, and it affects about 35 percent of men older than 45 and 30 to 50 percent of men who have obesity or type 2 diabetes, according to the Endocrine Society, one of the professional public health organizations that sets hypogonadism treatment guidelines.
Not only can overly low testosterone make you feel fatigued and do a serious number on your sex drive, but it can also harm your bone and cardiovascular health, says Dr. Asafu-Adjei.
“You need testosterone for good bone strength,” says Dr. Asafu-Adjei. “As you get older, you’re already dealing with weaker bones, so having lowered testosterone isn’t going to help.”
Alternatively, bringing levels up to normal seems to offer cardiovascular benefits, she says. (The big caveat here is up to normal—not far above it.)
The importance of referring out
What if you or your client have most of the hallmark symptoms of hypogonadism but still have blood levels of testosterone in the normal range?
“Many men over 30 who feel down or low energy will now automatically blame their testosterone,” says Dr. Asafu-Adjei. “Their symptoms might be related to testosterone, but they also could be related to not sleeping, stress, or some other factor.”
That’s why seeing a healthcare professional specializing in men’s health and testosterone management is so important.
Such a physician can screen you or your client for dozens of other problems (like stress and poor sleep) and conditions (like diabetes, obesity, or sleep apnea) that either mimic the symptoms of hypogonadism or interfere with the production or signaling of testosterone.
In other words, supplemental testosterone is the answer for some men with symptoms of hypogonadism, but not all of them. An extensive workup is required.
“There are overlapping symptoms with low testosterone as well as a lot of nuances around hormone treatment,” says Dr. Asafu-Adjei.
“For example, outside of your total testosterone, we also look at your testosterone-to-estrogen ratio and other related hormones. That’s why it’s so important to go to someone who knows what they’re doing. They’ll take a deeper dive to figure out the root of the problem.”
So, if you specialize in coaching middle-aged and older men, get a urologist or endocrinologist in your referral network.
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Testosterone and aggression
Many people assume that, in high amounts, testosterone turns men into pushy, road-rage-fueled jerks. However, the association between the hormone and behavior is much more complex.4
As it turns out, both too much and too little testosterone can lead to irritability.
In addition, the link between testosterone and aggression depends a lot on someone’s personality, upbringing, context, social norms, and more.
For example, in one experiment, researchers asked forty young men to play a video game that involved accepting and rejecting offers from a proposer. If someone deemed the proposal too low, they could reject the offer and punish the person for making such a substandard ask. Alternatively, if they considered the offer beneficial, they could accept it as well as reward the person.5
Researchers injected some of the men with testosterone as they played the game.
As expected, players treated with the hormone were more likely to punish proposers, especially if they considered the offer unfair. However, if they perceived the offer as fair, they rewarded the proposer more generously.
The increased testosterone amplified aggression, but also generosity.
Some researchers refer to this phenomenon as “the male warrior hypothesis,” which holds that testosterone may function to help some men protect and cooperate with their “in group” (such as their family, friends, and coworkers) while simultaneously punishing anyone seen as an outsider.6
7 evidence-based ways to optimize testosterone… naturally
On the Internet, if you look for ways to boost testosterone through lifestyle, you’ll quickly become inundated with supplement recommendations and lists of T-boosting and T-harming foods.
However, research-supported ways to optimize testosterone generally center on the fundamental dietary and lifestyle measures you’ve long heard are good for you.
They include the following:
Testosterone optimizer #1: Make sure you’re eating enough.
Your body prioritizes thinking (your brain) and movement (your muscles) above sex (your reproductive organs).
Think about it this way: If there was a famine, the last thing you’d need is another mouth to feed.
So, when you chronically burn more calories than you consume, hormone levels generally drop. (This is true in both men and women.)
“A lot of men in their 20s and 30s come to me about their low testosterone levels and their low testosterone symptoms,” says Dr. Berardi. “These are mostly guys who prioritize exercise. They work out a lot and watch what they eat. In other words, they are men experiencing mid- to long-term negative energy balance.”
Dr. Berardi’s advice is often not what men expect.
If their eating and exercise routines suggest they’re in a chronic negative energy situation, he simply recommends they eat an extra healthy snack or two a day.
“In situations like this, adding a couple hundred extra calories of high-quality protein and carbohydrate often fixes everything,” he says.
Those added calories could come from a couple scoops of whey protein mixed in milk with a nut butter and banana sandwich on the side, he says.
Another favorite snack of Dr. Berardi’s: A bowl of steel-cut oats with protein powder, cacao powder, dates, raw nuts, and nut butter.
Keep in mind: Eating too much (and gaining fat) can also affect testosterone, as we’ll cover soon. Use our FREE nutrition calculator to ensure you’re consuming the right amount of calories and nutrients to support hormone production.
Testosterone optimizer #2: Prioritize sleep.
Testosterone production has its own circadian rhythm: It’s higher in the morning and lower at the end of the day.
As you sleep, levels rise again, peaking during your first segment of rapid eye movement. This may explain why various sleep disorders—including sleep apnea—are associated with testosterone deficiency.7
A handful of small studies have looked at what happens to hormone levels when men skimp on sleep.8 In one of these studies, participants slept just five hours a night for eight days, resulting in a 10 to 15 percent drop in daytime testosterone levels. 9
The right amount of sleep varies from one person to another. However, if you routinely get fewer than seven hours and wake feeling exhausted, it’s a good bet you’re not getting enough. If you wake unrefreshed or struggle to sleep soundly, our 14-day sleep plan can help.
Testosterone optimizer #3: Maintain healthy body fat levels.
Body fat secretes aromatase, an enzyme that can convert some testosterone into estrogen.
According to some research, men categorized as overweight or obese tend to have slightly higher levels of estrogen, as well as the stress hormone cortisol. 10 11
More research is needed to know whether these slightly higher estrogen levels are enough to contribute to hypogonadism.
In the meantime, however, a healthy body composition is vital for overall good health and may also help to optimize testosterone.
Keep in mind, as we said above, that too little body fat can also negatively affect testosterone levels. To ensure your body fat levels are in the optimal zone, use our FREE body fat calculator.
Testosterone optimizer #4: Get moving.
Regular exercise is associated with elevations in testosterone. It can also help you sleep more restfully and keep body fat in check.
Resistance training offers more of a testosterone boost than endurance exercise. (Two to three sessions a week is a great benchmark.)
However, endurance exercise can also help, providing you exercise at the right intensity, finds research. (That’s 30 minutes of rigorous activity, four to five times a week.12)
Overtraining without enough recovery can lead to the opposite effect though, potentially causing gains to plateau and suppressing testosterone.13
(See our FREE exercise library for 400+ expert how-to videos and a 14-day at-home workout program.)
Testosterone optimizer #5: Consume a well-rounded, healthy diet.
In addition to helping you avoid nutrient deficiencies that can drive down testosterone levels, a healthy diet protects your blood vessels.
That’s crucial for getting erections.
A study of 21,469 men found that those who consumed foods consistent with the Mediterranean diet had a lower risk of developing erectile dysfunction over ten years compared to men who didn’t follow the diet.14
“Mediterranean diets are also known to promote heart health,” says Dr. Asafu-Adjei.
The Mediterranean diet emphasizes fruit, vegetables, whole grains, nuts and legumes, and healthy fats from foods like olive oil, eggs, and fatty fish. It de-emphasizes red and processed meat, sugar-sweetened beverages, and sodium.
However, eating patterns that center on minimally processed whole foods likely offer the same benefits.
Many fruits, veggies, and other minimally processed whole foods are rich sources of flavonoids, a plant chemical that helps to improve blood flow and testosterone production.
(This visual eating guide can help you choose the best foods for your body.)
When you’re under stress, your body produces cortisol and other hormones that prepare you to fight, flee, or freeze. As these stress hormones flood your body, they suppress the production of reproductive hormones like testosterone.15
This high-cortisol, low-testosterone phenomenon is a likely consequence of millions of years of evolution.
Early humans who were more interested in mating than fleeing from sharp-clawed wild animals didn’t usually live long enough to pass their genes to the next generation.
However, not all short-term stressors dampen testosterone. Some can raise it temporarily, including exam stress or exercise.16
So, aim for the stress sweet spot where you feel energized and engaged with life but not so busy and harried that you have no time to relax, sleep, or enjoy life.
As a certified health coach, it’s out of your scope of practice to recommend supplements to treat a condition like hypogonadism.
In addition, the boost someone might get from a supplement pales in comparison to the six pieces of advice above, or to testosterone therapy.
With that important caveat out of the way…
There is a correlation between low zinc intake and low testosterone levels.17 18
However, to benefit from supplementation, someone must truly be deficient in the mineral. Simply topping off someone’s already adequate zinc stores likely won’t lead to a testosterone boost, and may even cause harm.
Checking for and treating a mineral deficiency requires the expertise of someone trained in medical nutrition therapy. If you lack this training, encourage clients with low testosterone to talk to their healthcare professionals about whether a zinc supplement might help.
Use the Deep Health lens
Let’s circle back to Dr. Berardi’s hypothesis, first mentioned at the beginning of this story:
Some evolutionary biologists have indeed theorized that men evolved to have higher testosterone levels when they’re younger (to encourage mating) and lower levels when they’re older (to encourage parenting).19
However, this is more of a theory than a certainty.
What we can say with certainty is this: There’s no one-size-fits-all protocol for healthy testosterone levels.
When testosterone drops after middle age, some men feel lousy.
Even when they do everything right in the lifestyle department—exercising, eating a healthy diet, sleeping enough, and so on—they’re unable to raise testosterone into the normal range. For these men, a healthcare professional, thorough evaluation, and, if warranted, testosterone therapy can be life-changing.
At the same time, plenty of other men continue to thrive well into (and past!) middle age.
Sure, they may be unable to pack on muscle like they used to. But, if they’re paying attention, suggests Dr. Berardi, they might notice other pluses. Maybe they’re more patient, nurturing, and empathetic, for example.
“Don’t get me wrong. I’d be very unhappy with an inappropriate or clinically significant lowering of my hormone levels,” says Dr. Berardi. “However, if I can stay in the normal range and symptom-free with good lifestyle practices, I don’t think I have too much to worry about.”
Dr. Berardi recently turned 50.
“I’m at this stage where I see an interesting fork in the road,” he said.
“Will I gracefully accept aging and see this as a new season—or will I fight against it? I could color my hair, do hair transplants, top up my T levels, and get Botox injections. Or I could accept that there will be some eventual decline and ask, ‘What am I getting in return?’”
You can help people build sustainable nutrition and lifestyle habits that will significantly improve their physical and mental health—while you make a great living doing what you love. We’ll show you how.
Nothing beats homegrown blueberries. Well, except for maybe one thing… more blueberries!
If you want to expand your berry patch – or get started growing blueberries – sure, you could go buy plants from a nursery, but why not try propagating your own bushes?
Doing your own propagation at home is so rewarding, not to mention cost effective. It’s worth a try.
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In this article we will cover four propagation methods. Here’s the lineup:
Blueberry Propagation Methods
Whether you want to turn your existing plant into a row of productive bushes, or get started on your own berry patch, you can do so with one of these propagation methods.
Cuttings
Blueberries can be propagated via softwood or hardwood stem cuttings. Softwood cuttings are often the preferred commercial method, as they usually have better and quicker rooting success.
When taking cuttings, whether softwood or hardwood, always choose the strongest, healthiest mother plants and branches to harvest from.
To create a good propagation mixture that can be used for either type, combine equal parts of coarse sand, ground pine bark, and peat moss, or equal parts perlite and peat moss. Moisten before inserting the cuttings, but do not saturate the medium.
Make sure your container is at least four to five inches deep. You can use one-gallon containers or flats with deep cells.
While neither hard or softwood cuttings need rooting hormone to root properly, dipping the ends in a product like Bontone II Rooting Powder, available at Arbico Organics, just before sticking them in their holes can help to improve and speed up rooting.
Now let’s jump straight into it, with the details for your selected type of wood.
Softwood Cuttings
Softwood cuttings are those taken from the top of the season’s current growth on the upper parts of the mother plant.
The leaves at the end of the stem (terminal leaves) should be half-grown to nearly mature, and stems should be flexible.
If you take cuttings too early, when the terminal leaves are super soft and stems are really flexible, the cuttings may wilt before they can root.
If you take softwood cuttings too late, when the terminal leaves are mature and the second flush of growth has already started, you may see poor rooting.
A happy medium between the two will result in the fastest, best root development, perhaps a bit closer to semi-hardwood than softwood, if you want to be technical.
Cuttings can be taken in the late spring, during the first flush of growth, or from the fall flush. Spring cuttings are typically much more successful.
If you’d rather take cuttings later in the year when you are less busy in the garden, you might want to take hardwood cuttings instead, covered below.
Collect cuttings early in the morning if possible. Use sharp, clean pruning shears or a knife. If you wish, you may disinfect your tools before beginning with a solution of one part household bleach to five parts water.
Cut four- to five-inch sections of stem. Remove the lower leaves, leaving three terminal leaves in place. Don’t allow them to dry out.
Keep them moist and cool during and after collection by dunking cuttings in a bucket of water, or folding them in wet burlap.
Poke individual holes in the center of the pot. Place the cuttings in the pre-prepared, moist medium to a depth of about half to two-thirds of the cutting length and firm the medium around the base.
Place in a low light area, whether indoors or in a greenhouse, where the temperature is around 70°F.
Keep the medium moist. Either mist regularly to manage humidity, or cover with plastic, propped up to keep it off the leaves. Remove the plastic to let the cuttings ventilate for 10 minutes twice a week.
It can be hard to know if you are watering enough or too much during propagation. Become a sleuth to find out!
You can check whether you’re on the right track regarding moisture by gently removing the cutting from the medium and having a peek at the cut end.
If the medium is perfectly moist and aerated, the cutting should be forming a white to cream-colored callus and may have small white roots sprouting from the callus by the third week. Be careful reinserting if little roots are starting and avoid removing the cuttings once roots are developing.
If you’ve been overwatering, the cuttings won’t have formed a callus and might be sprouting sparse, weak roots. The cutting also might begin turning brown from the cut end up.
Once roots are beginning to develop, the medium will start to dry out quicker. To make sure you are providing enough moisture, press a finger into the soil. If it comes back cool and moist, perfect! If the soil is warm and your finger is dry, you’ll need to add water.
Softwood stems should root within six to eight weeks. Gently tug on a cutting to check for resistance. Resistance equals roots!
Once rooted, fertilize lightly with a complete fertilizer such as Dr. Earth Root Zone Organic and Natural Premium Starter Fertilizer, available at Nature Hills Nursery, at half the recommended rate, as young plants are salt-sensitive.
Continue to care for your cuttings by maintaining even moisture in the potting medium over the summer months.
In the fall, prepare the young plants for the transition from their indoor home to life outside by slowly and gradually hardening them off.
Place in an area with indirect sunlight for one hour, and add an hour of outside time each day until they can spend an entire day out.
Once hardened off, you can decide to transplant directly into their permanent positions, or into larger containers filled with milled pine bark. Many growers prefer to let their plants grow larger in containers outdoors before transplanting into the garden.
Repotting can also be done as soon as the plants are hardened off.
Mix a complete slow-release fertilizer, such as Down to Earth’s Acid Mix (4-3-6 NPK), available at Arbico Organics, into the new potting medium.
Water well after repotting and keep plants growing in containers in a protected spot over winter, such as a cold frame or against a south wall. Larger plants may respond better to transplanting.
If you decide to transplant directly into the garden, keep the pots near their future permanent positions until they can be transplanted, and be sure to transplant before the ground is frozen.
Mix a half cup of the Down to Earth’s Acid mix fertilizer into the backfill soil, and water well after transplanting.
Top dress both containers and in-ground plants with one or two more applications of fertilizer during the next growing season, or mix into the surface of the soil. Water in well.
Hardwood cuttings are taken during the dormant season and after a sufficient chilling period. Each cultivar requires a certain number of chill hours, so make sure this has been reached before taking cuttings.
I prefer to take cuttings in April, when many cultivars are finally finished chilling and temperatures are becoming ideal for rooting.
Using sharp, clean tools, cut 12 to 36-inch shoots (also known as whips) that are one-sixth of an inch in diameter, or about the thickness of a pencil.
Clip off an inch of the tip and discard it. Divide the whips into five- to six-inch sections. Cut the ends on an angle to help with insertion into the medium.
Look at which direction the buds on the stem are pointed; if they are pointed upwards you’ve got them oriented the right way.
Insert one stem into each pot filled with moist medium, about half to two-thirds of their length deep. Leave at least one shoot bud exposed and make sure each stem is placed into the medium right side up.
Firm the medium around the base of each. Set the pots outside in the shade to root, or in a greenhouse or cold frame covered with 40-70 percent shade cloth.
Bottom heat via a heat mat set at 68-70°F can help speed up rooting if you have the facilities. Make sure the area is well ventilated.
As long as the medium is kept moist, not wet, hardwood cuttings should form roots – eventually. Often, buds will break and leaves will form before they are even rooted! Keep a good eye on medium moisture during this stage, as they will die quickly if they dry out. Consider misting regularly.
Hardwood stems can take up to six months to root, so this method can be an exercise in patience. But in my experience, most of those taken in April will be rooted by mid July.
Once the cuttings are rooted – which you can check if you gently pull on the stem and feel resistance – apply a light dose of complete, diluted fertilizer with an NPK ratio of 15-30-4 or 13-36-13, or diammonium phosphate, every two weeks until the fall.
Leave the cuttings in their rooting location until the fall or early winter. Transplant into larger pots filled with milled pine bark, and let them grow for another year in the same location.
They should be strong and large enough to be planted in their permanent position by their second winter, before the ground has frozen.
Layering
Layering is a propagation method used as an alternative to taking cuttings. All you need is a flexible branch that will bend to ground level, moist soil, and some rooting hormone powder.
In the spring or fall, find a flexible young shoot, preferably on the outside of your plant. The stem needs to touch the ground at least a foot from the tip, so test the length by bending to the ground before making any cuts.
Once you have identified an appropriate stem, remove the leaves from the top 12-inch section, starting at the stem tip. Then cut a one- to two-inch-long slit in the leafless section of the stem, preferably through a leaf bud.
Sprinkle the cut with rooting hormone, such as Bontone II Rooting Powder.
Dig a shallow trench in the soil where the cut section reaches the ground, peg the shoot down and bury the cut with soil. The tip of the shoot must not be covered with soil.
Keep the buried shoot moist, but not waterlogged.
Within a year the buried section should have developed roots. The aboveground part of the plant should be green and putting on new growth, indicating that it has a good root system.
The new plant can be severed from the mother plant and either transplanted or potted up to grow on. As you would with other types of cuttings, to check for rooting, give it a gentle tug, or give it a wide berth and gently dig it up.
Either transplant to the garden or pot up to continue growing.
Seeds
You can either buy seeds or extract them from your own berries.
Extracting your own seeds is simple enough, but you need to realize that seeds from hybrid plants won’t result in plants with the exact same qualities as the parent.
If you want a specific variety or cultivar, it is best to purchase open-pollinated heirloom seeds, but these can be hard to find.
To extract your own seeds, start with seeds from blueberries that have been frozen for 90 days, either on the bush or in your freezer.
Add three-quarters of a cup of thawed berries to a blender, food grinder, or bowl, and add water until it is three-quarters full. Blend for 10-15 seconds, or mash completely, and set aside to let the seeds and pulp separate.
The seeds will sink, and the pulp will float. After 10 minutes, pour or scoop off the pulp and let it settle again. Repeat until most of the seeds have settled. Remove them from the water, and spread them out to dry on a paper towel.
Fill a three-inch-deep flat with moistened peat moss. Sprinkle the seeds evenly over top, or sow individually, spacing one inch apart. Cover with another thin layer of peat moss.
Cover the tray with newspaper and place in a warm 60-70°F location. Keep the medium moist but not wet.
Germination will take about a month. When the tiny seedlings start emerging, remove the newspaper and place in a sunny window or in your greenhouse to continue growing. Keep moist.
Once seedlings are two to three inches tall, remove each, being especially careful with the roots, and transplant them into their own little pots.
The pots should be two to three inches deep and filled with a mix of equal parts peat, sand, and potting soil. Water well after transplanting and keep in a sunny location indoors or in a greenhouse.
After two to three weeks, fertilize lightly with a complete liquid fertilizer.
Once all danger of frost has passed you can harden off your little blueberry plants and set them outside for the summer. Keep them well watered.
Transplant into the ground, or their own containers, in the late fall or in the spring of the following year.
Suckers
If you notice your bush is sending shoots up a few inches away from the crown of the plant, you can use these to vegetatively propagate new bushes as well.
Let these suckers grow for at least two seasons before dividing them from the mother plant in the late fall or winter before the ground is frozen. To do this, use a sharp shovel to separate off the root the sucker is growing from. Carefully dig eight to 12 inches deep around the sucker to remove the root structure and then rehome it.
Suckers usually have very small and underdeveloped root systems, and their tops will need to be trimmed harshly to even out the root-to-shoot ratio. Clip the shoots to the same length as the roots before transplanting, leaving at least two leaves in place.
You can plant suckers in their permanent position immediately as you would other transplants, or pot them up and let them grow for a season before transplanting.
Treat potted suckers as you would cuttings soon after rooting, by planting in a milled pine bark medium, keeping it moist, and placing in a sheltered location.
Can’t Get Enough of that Blue!
In the case of blueberries, more is always better.
Propagating your own blueberry plants is a fun, gratifying, and cost-effective way to go from owning a few plants to tending a full row of the blue-laden bushes.
Use cuttings, suckers, or layering to clone your best plants, or try seeds for the satisfaction of seeing tiny green sprouts emerging in your house or greenhouse.
Have you ever tried propagating your own blueberries? Tell us about your adventures in the comments section below!
Check out more of our helpful guides to growing blueberries next:
Summer has always been one of my favorite seasons. With an abundance of fresh produce at the farmer’s market, veggies in the garden, and summer family activities, it’s nearly perfect… Except for the bugs, poison ivy, and occasional sunburn!
Since we moved to the south years ago, I get to enjoy even more warm, summer weather. And with it comes even more mosquitoes.
Of course, homemade bug spray helps ward off most of the mosquitoes, and homemade sunscreen helps avoid the sunburn in the first place. Still, it seems that at some point, someone forgets one or the other and ends up with itchy, irritated skin.
I’m also one of those lucky people who happen to be a mosquito magnet. Even just a few minutes outside taking out the trash is usually enough to leave me with a few bites. Plus, I love spending time on walks with my weighted vest or soaking up midday sunshine on the lawn chair.
The solution?
Homemade Anti-Itch Spray
This anti-itch spray contains a mixture of potent natural remedies that help eliminate the itch immediately. I’ve tried it on mosquito bites, poison ivy, sunburn, chigger bites, and even stinging nettle burns with good results.
The secret ingredient is menthol crystals. I use these potent natural crystals in my pain relief lotion bars and my soothing shower melts for cold relief. Menthol is naturally cooling and soothing and is often used in salves, balms, mouthwashes, liniments, lozenges, and other remedies.
If you’ve ever sipped on peppermint tea and felt that cooling sensation on your tongue, that’s thanks to the menthol naturally found in mint. While I use mint essential oil in this cooling spray recipe, menthol crystals offer a more concentrated version. It really helps take the sting out of bug bites and irritated skin!
Just be sure to use gloves or a utensil when adding the menthol crystals to the rest of the ingredients. If you get residue on your hands and then touch your eyes (or other sensitive areas), it will burn!
Other Cooling Ingredients
I’ve also included aloe vera gel for its well known skin soothing properties. Apple cider vinegar is another staple ingredient here and is a surprising natural way to relieve inflamed skin. Lavender essential oil adds a slightly floral scent and has plenty of data backing up its anti-itch properties.
Lastly, you can add some calendula hydrosol too if you have some on hand. Hydrosols are a great way to add some extra skin pampering and last much longer than an herbal tea. I make this in a 4-ounce spray bottle, but you could easily double the recipe or cut it in half to fit your container size.
Cooling Anti-Itch Spray Recipe
This simple Anti-Itch Spray uses witch hazel, aloe vera gel, sea salt, menthol crystals, apple cider vinegar, and essential oils to stop the itch.
Prep Time5 minutesmins
Active Time10 minutesmins
Cooling Time10 minutesmins
Total Time25 minutesmins
Yield: 4ounces
Author: Katie Wells
In a small saucepan, heat the witch hazel over low heat until warm to the touch (about 130 degrees).
Add the salt and stir until dissolved.
Using tweezers or gloves, add the menthol crystals to the witch hazel and stir until dissolved. Avoid touching menthol with your hands, as it can sting eyes or other sensitive areas if you touch them afterward.
When the menthol is dissolved set the mixture aside to cool.
When it is cool, add the aloe vera gel, apple cider vinegar, hydrosol, and essential oils if using.
Carefully transfer the mixture to a spray bottle for use.
To use, spray and let dry on itchy skin. Store in a cool place or the refrigerator for up to a month.
If using the optional hydrosol, you can reduce the witch hazel by 1 TBSP if needed so the final product will fit into your container.
Use & Storage
Spray and let dry on itchy skin as needed. This will store for a few weeks at room temperature, but I prefer to keep it in the refrigerator. It lasts longer and feels extra cooling on itchy skin.
Other Natural Remedies for Itchy Skin
If you don’t have all the ingredients for this anti-itch spray on hand, here are some more natural methods to try:
Apply a bentonite clay and water paste onto itchy skin. I also use bentonite clay in my anti-itch cream (use it like calamine lotion).
Crush peppermint leaves and rub them on bug bites for a natural menthol effect.
Mix 1 teaspoon of baking soda and water for a soothing paste.
Jewelweed is a traditional remedy for itchy skin, especially poison ivy rashes. Don’t feel like foraging it yourself? You can get a jewelweed salve here.
While the spray is my first choice when it comes to soothing an itchy bug bite, I also like the Bug Bite Thing. Simply put the device on the bug bite and pull up to suction up the irritants!
Ever struggled with itchy skin? What worked for you?
My favorite pictures on GPOD are those that show the landscape and layout of the garden rather than individual plant pictures. I love seeing the layout of the garden and the plant combinations. That being said, I am sharing some individual or small area photos this time.
My garden has slowly unfolded. We enjoyed (???) a rare snow event in Southwest Georgia on January 22. In our yard we measured 6.5 inches accumulation, and it hung around for several days. I had no idea what would survive and what would suffer from the cold and wet conditions. I have been pleasantly surprised! The plants emerged pretty much as they would have otherwise, but it has been one thing at the time, thus the individual pictures.
Happy Gardening!
Julie Prince
The hellebores and daffodils came first, along with a few blooms on a new Japanese magnolia.
Julie’s new tree, a young lily magnolia (Magnolia liliiflora, Zones 5–8), started her season off with bursts of glowing pink.
The white bearded iris(Iris albicans, Zones 7–9) and the Candy Corn spirea (Spiraea japonica ‘NCSX1’, Zones 4–8) were spectacular!
That spectacular Candy Corn spirea as it first emerges with tiny shoots of fiery foliage.
A little later in the season and the spirea continues to be spectacular, filling in beautifully with bright chartreuse growth.
The creeping phlox (Phlox subulata, Zones 3–9) is beginning to cover a very difficult and rocky spot where a gravel driveway once was.
The beautiful butterfly was a surprise!
Autumn ferns(Dryopteris erythrosora, Zones 5–9)unfurled colorful fronds and joined the new foliage of coral bells.
While Julie’s bright and colorful flowers often grab the most attention, it’s clear she doesn’t skimp on fantastic foliage either. The vast variety of textures and shades of green in this vignette makes it endlessly interesting without a single bloom.
Phlox in another bed mingled with new foliage of an abelia.
The cherries on top of all of Julie’s designs are her beautiful containers. Bright red tuberous begonias and Illumination dwarf periwinkle (Vinca minor ‘Illumination’, Zones 4–9) make for a bright and bold pairing that will demand even more attention as it grows in.
Although Julie experienced that unexpected snow last winter, her garden is absolutely thriving and already full of color. So much so, that these are only half of the photos she shared with us. We’ll be back in Georgia tomorrow to see more spring growth in her garden and Julie’s fabulous container plantings.
We want to see YOUR garden!
Have photos to share? We’d love to see your garden, a particular collection of plants you love, or a wonderful garden you had the chance to visit!
To submit, send 5–10 photos to [email protected] along with some information about the plants in the pictures and where you took the photos. We’d love to hear where you are located, how long you’ve been gardening, successes you are proud of, failures you learned from, hopes for the future, favorite plants, or funny stories from your garden.
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Fine Gardening Recommended Products
ARS Telescoping Long Reach Pruner
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Telescopes from 4 to 7′. Cut and Hold (160) Blades. Drop forged blades for unsurpassed long lasting sharpness. Lightweight, 2.3 lbs., for continued use. Perfectly balanced for easy pruning.
Ho-Mi Digger – Korean Triangle Blade
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Versatile Tool: The Easy Digger Korean Triangle Blade Ho Mi Ho-mi is a versatile gardening tool designed for leveling and digging in home and garden settings. Efficient Design: Its unique triangular blade shape allows for easy soil penetration and efficient leveling of garden beds or landscaping areas. Durable Construction: Crafted with sturdy materials, this tool ensures long-lasting performance and reliability.
Ergonomic Handle: The comfortable handle provides a secure grip, reducing hand fatigue during extended use. Compact Size: Its compact design makes it easy to maneuver in tight spaces and store when not in use.
Berry & Bird Rabbiting Spade, Trenching Shovel
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Ideal Tool for All Gardeners Use: Our heavy duty trenching shovel is designed by a professional gardening tool designer. Lifetime Durability: This heavy duty drain spade is made of high-quality stainless steel, it is very strong and durable, even if it is used for high-strength work, it will not bend. Ergonomic Wood Handle: The handle of this planting spade is made of ash hardwood harvested from FSC-certified forests and has an ergonomically streamlined design, making it very suitable for everyone’s hands. Multi-Use: This digging shovel is generally used for digging trenches, digging holes, transplanting, edging, moving compost, cutting thick turf and furrowing. The sharp blade allows you to cut, scoop, dig, lift and dice in hard soil.
The Environmental Protection Agency is backing away from recent rules that would have tightened limits on PFAS and several related chemicals in drinking water.
Catherine Falls Commercial/Moment RF/Getty Images
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Catherine Falls Commercial/Moment RF/Getty Images
The Environmental Protection Agency announced Wednesday that it is delaying the timeline for water utilities to comply with reducing some per- and polyfluoroalkyl substances, or PFAS chemicals, in drinking water — and reconsidering the allowable levels for others.
“The work to protect Americans from PFAS in drinking water started under the first Trump Administration and will continue under my leadership,” EPA administrator Lee Zeldin said in the announcement.
PFAS are a class of thousands of chemicals that have been used for decades to waterproof and stainproof a variety of products including clothing, cosmetics, upholstery and firefighting foams. They’re sometimes called “forever chemicals” because they contain strong molecular bonds that persist for decades. Long-term exposure to PFAS has been linked with harms to human health, such as certain cancers or damage to the liver and immune systems.
In April 2024, the EPA under the Biden Administration set limits on certain PFAS chemicals in drinking water, requiring community water systems to find alternative water sources or install filtration systems to remove them. It was the first time the agency had set enforceable caps on PFAS in drinking water, and water utilities were required to comply by 2029.
Now, the EPA is proposing to extend the compliance deadline to 2031 for two of the most common PFAS chemicals – PFOA and PFOS. And it’s rescinding and reconsidering the limits for the other four listed in the initial regulation – PFHxS, PFNA, HFPO-DA, and PFBS.
“That doesn’t mean that [the limits] gets weaker…when I go through a process and we follow the law, at the end of it, the final [levels] might be a lower number, not a higher number,” EPA administrator Lee Zeldin said at a Congressional hearing on May 14.
Some environmental advocates expressed skepticism.
“The way the issue is being framed [in the announcement] is not about providing additional protections or making it stricter,” says Anna Reade, a senior scientist with the Natural Resources Defense Council. “It’s about providing relief in terms of cost to water systems.”
Groups representing water utilities praised the move.
“We strongly support the agency’s decision to rescind the regulations…and ensure future rulemakings respect the Safe Drinking Water Act process,” read a joint email statement from the heads of the American Water Works Association and the Association of Metropolitan Water Agencies, two groups that have sued the EPA over its PFAS regulation.
They said the process requires EPA to construct rules that “maximize public health benefits in a cost-effective manner. This is critical for water systems and their communities, because the process helps ensure every ratepayer dollar is directed toward the most pressing public health risks.”
The Safe Drinking Water Act also contains a measure commonly known as the “anti-backsliding provision,” which deems it illegal to weaken a drinking water rule once it’s set, says Reade. While she’s concerned that the agency may attempt to weaken the rule regardless, “The real damage right now is that it’s delaying movement towards drinking water protections for PFAS,” she says.
The EPA estimates that 6-10% of water systems serve water with excess PFAS levels, according to the 2024 regulations, affecting some 100 million people in the U.S.
According to EPA analysis, it would cost $1.5 billion a year for water companies to comply with the regulation. The benefits of reducing PFAS in drinking water would equal or exceed the costs, the agency said, in terms of less cancer and fewer heart attacks, strokes and birth complications in the affected population.
Health advocates worry that the move will delay the removal of these chemicals from drinking water and that more people will be exposed to chemicals that may contribute to chronic health problems.
Vibrant colored blooms of lilies are prominent to bring a burst of elegance and color to your backyard garden, often grabbing the eye balls with their dramatic petals and graceful form.
While most traditional lilies produce blooms only for a short period, there are some varieties that offer extended blooming throughout the summer.
When many other flowering plants begin to fade, these long-blooming lilies continue to beautify your garden beds with their reliable colors.
There are thousands of lilies that enjoy different blooming seasons ranging from early to later summer.
You just need to choose the variety that goes well with your growing conditions.
Growing Conditions of Lilies
Before you proceed to the list, it is essential to know the growing requirements of these plants.
Sunlight Needs
Lilies typical requires 6 hours of direct sunlight. A sunny spot helps the plants grow strong stems and produce more flowers. Less light can lead to weak growth and fewer blooms.
Some varieties can tolerate light afternoon shade, especially in very hot climates. But overall, the more sun, the better the show.
Soil Requirements
Awell-drained soil that doesn’t lead to overwatering or rot is preferred by lilies.
A mix of loamy soil and compost works great. Adding organic matter improves drainage and feeds the plants.
The ideal pH is slightly acidic to neutral—between 6.0 and 7.0. You can test your soil and amend it with lime or sulfur if needed.
Watering Needs
Lilies like regular watering but don’t want their roots to sit in water. Wet feet can quickly lead to fungal problems.
Water deeply when the top inch of soil feels dry. It’s better to water less often but more thoroughly.
Early morning is the best time to water. This gives the foliage time to dry out and helps prevent disease.
Spacing and Airflow
Plant lilies with space in between to let air move freely. Crowded plants can trap moisture and invite mold or mildew.
Most lilies need about 8 to 12 inches of space between bulbs. Check the tag, as some taller types may need more room.
Good spacing not only keeps plants healthy but also lets each bloom stand out beautifully.
Tall lilies can bend or fall over in wind or rain. A simple stake or small ring support helps keep them upright.
Mulch around the base with straw, bark, or compost. This helps the soil retain moisture and stay cool on hot days.
Mulching also reduces weeds and protects the bulbs during extreme heat. Just don’t pile mulch right against the stems.
9 Lilies that Bloom All Summer
Looking to enjoy lilies all season long?
Here’s a list of stunning varieties that bloom from early summer to late summer—so you can keep the color going nonstop.
By choosing lilies with staggered bloom times, you can create a garden that bursts with fresh color every few weeks. From early risers to late-season showstoppers, there’s a lily for every part of summer.
1. Asiatic Lilies
Asiatic lilies are among the earliest to bloom and come in a dazzling range of colors—red, orange, yellow, pink, and even white. They don’t have much fragrance, but their bold, upward-facing flowers more than make up for it with sheer vibrance and variety.
These lilies are easy to grow and perfect for beginners. They prefer full sun to part shade and thrive in well-drained, slightly acidic to neutral soil. Adding compost can give them an extra boost.
Asiatic lilies typically bloom in early summer, often in late May to June, depending on the climate. Their flowers last for weeks and make excellent cut flowers for indoor arrangements.
2. Lilium Martagon (Turk’s Cap Lily)
Lilium martagon stands out with its elegant, downward-facing blooms and recurved petals, often speckled with darker spots. These lilies offer a more woodland, fairy-garden charm and are incredibly graceful in appearance.
Martagon lilies grow well in part shade, making them ideal for woodland gardens. They prefer cool, moist, well-drained soil rich in organic matter. Mulching helps keep the roots cool during hot weather.
They bloom in early to mid-summer, often overlapping slightly with Asiatic lilies. The tall, slender stems can carry dozens of small blooms at once.
3. Lilium Candidum (Madonna Lily)
Lilium candidum is a timeless classic with striking white, trumpet-shaped flowers and a strong, sweet fragrance. Its pure white blooms bring a touch of serenity and old-world charm to any garden.
These lilies prefer full sun to partial shade and grow best in well-drained soil with a chalky or alkaline pH. Unlike other lilies, they form a basal rosette of leaves in fall and should be planted shallow.
Madonna lilies bloom in early to mid-summer, typically around June. Their elegant flowers rise on tall stems and are often associated with historic gardens and religious symbolism.
4. Lilium Longiflorum (Easter Lily)
Lilium longiflorum is best known for its large, trumpet-shaped white flowers and sweet fragrance. Though commonly seen as potted plants indoors during spring, they make stunning additions to outdoor summer gardens.
They thrive in full sun to part shade and need well-drained, humus-rich soil. Protect them from strong winds, as their tall stems can be delicate.
When planted outdoors, Easter lilies bloom in mid-summer rather than spring. With proper care, they return year after year with bigger and better blooms.
5. Trumpet Lilies
With their bold, trumpet-shaped blooms and rich fragrance, Trumpet lilies bring a touch of drama to the garden. Their large flowers can face outward or slightly downward, adding a sculptural look to borders and beds.
These lilies thrive in full sun and well-drained soil. They benefit from deep planting and staking, as their tall stems can become top-heavy when in full bloom. A sunny spot and light mulch help them thrive.
Trumpet lilies bloom in mid to late summer, often following Asiatic and Martagon lilies. Their showy flowers last for weeks and can reach up to 10 inches long.
Orienpet lilies are the result of crossing Oriental and Trumpet lilies—bringing the best of both worlds: fragrance, size, and strong stems. These hybrids boast massive blooms in warm sunset tones like peach, pink, gold, and red.
They grow well in full sun or light shade and prefer fertile, well-drained soil. Orienpets are sturdy and weather-resistant, making them ideal for exposed garden spots.
These lilies bloom in mid to late summer, often bridging the gap between mid-season and fall bloomers. Their extended bloom time makes them excellent focal points.
7. Oriental Lilies
Known for their intoxicating fragrance and oversized blooms, Oriental lilies make a luxurious statement in any garden. Their petals are often ruffled or recurved, appearing in romantic shades of pink, white, and crimson.
Orientals enjoy slightly acidic, well-draining soil and do well in full sun to partial shade. They grow slowly at first but reward patience with stunning blooms on tall stems.
These beauties bloom in late summer, typically from July into August. Their long-lasting flowers also make excellent cut flowers.
8. Species and Wild Lilies
For a more natural or woodland look, species and wild lilies bring wild elegance with their slender stems and nodding, often speckled flowers. Each type has its own charm, from the fiery Lilium superbum to the delicate Lilium pardalinum.
These lilies often prefer dappled sunlight or part shade, especially in hotter regions. They thrive in moist, rich, well-drained soil and may naturalize over time in the right conditions.
Bloom times vary depending on the species but generally range from mid to late summer. They tend to have longer blooming periods and a more relaxed growth habit.
Pick a spot with full sun or partial shade, depending on the lily type. Most lilies need at least 6 hours of sunlight daily and good air circulation to thrive.
Prepare the Soil
Lilies prefer loose, well-drained soil that’s rich in organic matter. Mix in compost or well-rotted manure to improve fertility and drainage. Avoid heavy clay or waterlogged areas.
Planting Depth and Spacing
Plant lily bulbs 4 to 6 inches deep (about three times the height of the bulb). Space them 8 to 12 inches apart so each plant has room to grow and breathe.
Place Bulbs Correctly
Set the bulb with the pointed end facing up. Cover with soil and gently firm it down. Water thoroughly after planting to help settle the soil around the bulb.
Mulch and Water
Add a light layer of mulch to retain moisture and keep the soil cool. Water regularly during dry spells, but don’t let the soil become soggy.
Support Tall Varieties
For lilies that grow tall, add stakes or supports early to avoid damaging the plant later. This keeps the stems upright and prevents snapping in wind or rain.
Lilies pair beautifully with plants that complement their height, color, and growing needs. Great companions include:
Daylilies and Coneflowers – These match lilies in sun-loving habits and bloom timing, creating a vibrant, layered display.
Hostas and Ferns – Ideal for part-shade or woodland gardens, they provide lush foliage contrast at the base of taller lilies.
Lavender and Catmint – Their scent can help deter pests, and their silvery foliage enhances the bold lily blooms.
Salvia and Yarrow – These drought-tolerant plants support pollinators and offer continuous color around lily bloom time.
Avoid planting lilies near aggressive spreaders or those that compete for nutrients, such as mint or overly large shrubs.
Conclusion
With the right mix of early, mid, and late-blooming varieties, you can enjoy lilies in full color all summer long. From the vibrant Asiatics to the fragrant Orientals and wild charm of species lilies, there’s a bloom for every garden style and season.
By giving them proper care and pairing them with suitable companions, lilies not only stand out but also elevate the beauty of everything around them. Plant once, and enjoy a summer filled with elegance, color, and fragrance year after year.
Khaja Moinuddin, a computer science graduate, finds joy in gardening and homesteading. Join him on this blog as he shares his experiences in homesteading, gardening, and composting
Dog owners will be the first to tell you that their beloved furball is more than just a pet to them — in many ways, it’s like a child. There’s a good reason for this. Dogs have their own unique personalities, traits, and quirks. They thrive under routines. And they are capable of loyalty and love beyond most people’s expectations.
Read on to learn more about why dogs are good for your health, plus several fun ways to work out with them.
Several other studies focused on the benefits of owning a dog find similar results: Dogs help us feel less lonely, relieve anxiety, encourage movement and exercise, get out and be social, and even lower the risk of death by improving heart health. Dog owners must ensure their pooch gets exercise, and thankfully, there are many fun ways to do that.
5 Ways to Work Out with Your Dog
Whether you live near the ocean, on the plains, or near the mountains, there are likely trails close enough for you to explore. Most cities and suburbs create trails as part of their parks and recreation initiatives, giving you plenty of opportunities to explore new places with your dog. Build a once-weekly to twice-weekly one-hour trail excursion into your schedule, and take the time out to walk and explore with your four-legged pal.
This classic game of throwing a ball or frisbee for your dog to grab and bring back to you is an excellent way to get out and exercise. But don’t be fooled! Although it may seem like your dog is getting most of the exercise, you might be surprised by how much you find yourself jogging around grassy expanses to grab the ball or chase your dog. It’s a win-win!
Dog parks provide a safe area for pups to be social and roam free. They’re also a great place for you to get moving! Take laps around the dog park while your pooch runs around it. Dog parks are also an excellent place to meet new friends and up your social game!
Have you always wanted to challenge yourself by running a 5K? Here’s your chance! Use your dog as an excuse to train for a race—they must work their way up in mileage, too! Many cities host races specifically dedicated to you and your pup, and most races allow you to run with your dog regardless.
Most dogs love wading through rivers or splashing around in lakes or ocean waves. Take your dog to a nearby spot where you can swim and they can play in the water right along with you. Even walking in the water is a good low-impact exercise, giving you and your pooch a chance to get in some fitness.
Ultimately, you should look at your dog as the beloved family member they are — a loyal friend and the perfect workout buddy. Use them as the push you need to get in the recommended amount of exercise while enjoying the fresh air and outdoors. You’ll both be glad you did!
Caitlin is the Diet-to-Go community manager and an avid runner. She is passionate about engaging with others online and maintaining a healthy, active lifestyle. She believes moderation is key, and people will have the most weight loss success if they engage in common-sense healthy eating and fitness.
