Is Salt Good or Bad?

Salt has been accused of being one of the main causes of high blood pressure – but is that really true?  The reality is that several other causes often play a much bigger role including a high sugar diet, processed food diet and your sodium to potassium ratio.

In fact, salt deficiency is fairly prevalent and can cause a range of problems including muscle fatigue, spasms, cramps and heart palpitations.

Keep in mind that in the 1600’s the typical person was eating up to 100 grams of salt per day coming from salty fish and meats.   Today people get 10 grams of salt per day or less, but at the same time we have much higher rates of high blood pressure.

There are groups of people who do need to have a lower salt intake and monitor their intake accordingly.  In addition, you should always follow your health care professional’s advice regarding diet and supplementation!

Salt and Blood Pressure

The key reason everyone associates salt with high blood pressure is the “DASH” study aka Dietary Approaches to Stop Hypertension which showed that low salt intake resulted in dramatic improvements in blood pressure.  However, this diet was not only low in salt it was also very low in processed foods and sugar and high in potassium.

In addition, a researcher named Lewis Dahl conducted population analysis showing that increased salt intake was associated with deaths from heart disease.  However, his “research” was seriously flawed because he selected populations who fit his theory and neglected to include those that did not!   When you include all the populations the salt association with heart disease disappears.

In the 1988 study researchers examined salt intake and disease in 52 populations including four primitive cultures that consumed virtually no salt.   When they eliminated the four primitive cultures and focused on the 48 civilized populations they actually found a reduction of blood pressure as salt intake was increased!   The four primitive cultures are completely different in that they have huge intakes of potassium and magnesium, do not drink alcohol, do not consume sugar, and have a very high activity level so comparing them to modern civilizations is a big error!

Can Low Salt Intake Cause Problems?

Although lowering salt intake may lower blood pressure in some it also tends to worsen your total cholesterol to high-density lipoprotein ratio in some people, which is strong predictor of heart disease along with increasing triglycerides and insulin. The end result can be that your heart disease risk increases even though your blood pressure is lower.    

Salt deficiency can increase insulin resistance because one of the ways the body preserves salt when intake is low is by raising insulin levels which helps the kidneys retain more salt.  Insulin resistance equals diabetes and increased fat storage!

Low Carb Intake and Salt

Another important factor relating to salt intake and health is that your body treats salt very differently if you are eating a diet that is low in sugar and starch.    When non-fiber carbohydrate intake is low, insulin is low and as a result the kidneys excrete MUCH higher levels of sodium (salt).   The primary reason people switching to these types of diets experience “flu” like symptoms is low sodium levels.    By simply dramatically increasing salt intake the symptoms immediately disappear.  

People who switch to a true low carbohydrate diet lose an additional 1 – 2 grams of sodium (salt) per day and because of lower glucose levels they absorb less sodium as well.  The bottom line is that it is important to up your salt intake if you are eating a diet that is really low in sugar/starch!

Salt intake and Bone Health

Salt intake also strongly influences magnesium and calcium levels.   If you do not get enough salt your body pulls sodium from your bones along with calcium and magnesium to keep your sodium level normal!   So low salt intake can impact bone health.

Caffeine and coffee along with alcohol greatly increase salt excretion so if you drink either there is another reason to maintain adequate salt intake!

What does your body do with excess Salt?

The body is designed to precisely regulate sodium levels because salt is essential for the function of all your cells.  When given a chance the body regulates salt levels very precisely, UNLESS you are in one of the key groups mentioned below.

It you eat a diet of unprocessed whole foods high in fruits and vegetables you will get VERY little salt unless you add other salty foods or add salt to your foods.

Your body also tells you how much salt you need by regulating your craving for salt so pay attention to it!   Heavy sweating and exercise along with caffeine and alcohol intake all increase salt depletion.

What Kinds of Salt?

When adding salt to food it is best to use natural, unprocessed salt.   Be careful with Sea Salts because they do NOT contain iodine which is a very common mineral deficiency which can cause or exacerbate low thyroid issues.   Himalayan Salt and Redmond Real Salt are the best types of salt available and both contain iodine as does regular table salt.

People Who Should Avoid High Salt Intake

Salt sensitive groups include people with:

Certain Endocrine Disorders

High Aldosterone Levels causing salt retention problems

Cushing’s Syndrome

Elevated cortisol levels

Liddle Syndrome which affects 1 in 1 million people causing salt retention

Problems that Cause High Sodium Excretion (meaning you have to be careful to make sure you get ENOUGH Salt!)

Lower sugar and starch intake – under 100 grams per day of starch/sugar.

Inflammatory Bowel Diseases like Crohn’s and Ulcerative Colitis

Bariatric Surgery

Kidney Disease – salt and potassium intake must be precise in all those with kidney disease and you must follow the advice of a health care professional!

Sleep Apnea

Hypothyroidism – thyroid hormones help us reabsorb salt

Adrenal deficiency

Celiac Disease

Heavy Exercise and Sweating – for competitive endurance athletes – preloading with 1 gram of sodium along with other electrolytes can dramatically improve exercise capacity because it boosts blood volume!

Fasting

Sodium/Potassium Balance

You should consume about five times more potassium than sodium, but most Americans eat twice as much sodium as potassium. If you're eating mostly processed foods and few fresh vegetables, your sodium-to-potassium balance is virtually guaranteed to be the opposite.   The key is a heavy intake of fruits and vegetables along with nuts.

How to Help Prevent Winter Viral Infections

 

It is cold and flu time again along with another round of Covid circulating.  Dry, cold air winter air promotes the spread of viruses.  People are also spending time cooped up inside and this creates a fertile environment for the spread of viral illness.

Here are some steps you can take to help protect you and your family:

Using a humidifier - Increased humidity lowers the survival of viruses in the air –and improves your response to viral infection.   Remember to add a few drops of essential oil like eucalyptus to help prevent any mold growth.

Wash your hands – yes, this simple step can prevent many infections!   We contract viruses through our mouth, eyes, and nose, and the most common transmissions occur when we touch our unwashed hands to one or more of these areas.  Frequent hand washing with soap for at least 20 seconds is one of the best ways to avoid viral infection.    Always have alcohol sanitizer in your car and on your person and use whenever you are not able to wash your hands with soap and water. 

Maintain a Healthy Diet – with adequate protein and high in fruits and vegetables – at least ½ of a gram of protein per pound of bodyweight (about 80 grams for the average man and 65 grams for an average woman).      

Stay Hydrated – particularly during plane travel.  Dehydration lowers immunity and during dry winter months dehydration is common.

Vitamin C and Zinc – while there are many nutrients that support optimal immune function two that are critical are vitamin C and Zinc.   Vitamin C can be obtained by a diet high in fruits and vegetables.   Zinc is high in red meat, but also extremely high in oysters and pumpkin seeds.  Supplementation is also an option.   Either liposomal or buffered C with bioflavonoids are the most effective types of supplement for C.  For zinc choose a high-quality chelated zinc supplement like zinc glycinate, picolinate, or acetate.   For Zinc 30 mg per day is plenty and should be taken with food while for C 500 – 1,000 mg is more than enough on a daily basis.   

During onset of sickness the body can tolerate much higher doses of C and this is beneficial in shortening the duration of viral illness.

Elderberry Extract – elderberry extract is a potent anti-viral compound and proven to help prevent and treat viral infections.  High quality elderberry inhibits the early stages of viral infection by blocking key viral proteins responsible for both the viral attachment and entry into the host cells.

Sambucol brand elderberry extract is a research proven safe elderberry extract with no known contraindications.  Sambucol is available in liquid form or gummies from Amazon, vitamin stores and pharmacies everywhere.  It is best to keep Sambucol on hand and begin taking it immediately as soon as you feel any symptoms.  

Quercetin – Quercetin inhibits a virus’s ability to infect other cells (viruses literally infect your cells then take control of them and make them produce more virus!)

Quercetin also inhibits replication of already infected cells and boost intracellular zinc which is key to unleash the full power of zinc for viruses.

Quercetin Supplements

Like many polyphenols – quercetin has very poor bioavailability meaning it is hard to get enough where it needs to go to produce its many benefits.   The great news is that there are research proven delivery systems that dramatically improve quercetin bioavailability.    Look for “Quercetin Phytosome” which is quercetin bound to phytosomes. Quercetin Phytosome is a game changers when it comes to quercetin absorption and effectiveness. Some great products include:

Quercetin Phytosome by Thorne – recommended dosage for effects – 600mg per day – 2 – 3 capsules

Quercetin LipoMicel Matrix by Natural Factors – 500mg per day – 2 - 3 capsules per day

Dr. Mercola Quercetin and Pterostilbene Advanced – 2 - 3 capsules per day

As with all supplements speak to your physician first and those taking any medication should search for drug nutrient interactions with Quercetin before supplementing.   For example, quercetin may amplify the effects of blood thinning medication so people on this type of medication should NOT take quercetin at all with speaking to their physician.

Non-Exercise Activity is VERY important for Weight Loss!

 

Everyone knows that exercise is good for the body, but formal exercise is not the whole story!   This becomes particularly important as we age because many experience injuries that limit their ability to exercise for long periods of time on a consistent basis.

So how can we boost our daily calorie burn without exercising to avoid weight gain and stay healthy?   As it turns out non-exercise movement – aka – non-exercise activity thermogenesis (NEAT) is as important as formal exercise.   This scientific term refers to all movement – not just exercise and it all counts!

NEAT includes all movement including but not limited to:

Taking groceries from your car into your house

Going up and down stairs in your home during the normal course of the day

Taking your dog for a walk

Standing up and stretching during the course of the day.

Research shows that formal exercise does not necessarily compensate for many hours of inactivity, and that people who have higher levels of NEAT can often be leaner than exercisers who spend of the rest of their day sitting on a couch!

How Can You Increase NEAT?

It is actually very simple to increase your NEAT and make a big difference in your waistline in the process!  Here are some examples:

1.    Redesign your day around movement – Look around your home or office and see where you spend most of your time,   Then consider what you are doing in terms of movement.  Target opportunities to move more WITHOUT exercising such as:

a.    Taking a flight of stairs instead of an elevator

b.    Parking your car at the far end of the parking lot and walking back and forth to go to and from.

c.    Track your steps using a phone or tracker and look at your totals 4 times a day and take “movement breaks” to increase your step count.

2.    Prioritize doing household chores that involve movement

a.    Vacuuming

b.    Doing laundry – particularly if you have to go up and down stairs to access washer and dryer then put away clothing!

c.    Dusting

d.    Taking out the trash

e.    Gardening

f.      Walking to and from your mailbox

3.    Become a fidgeter!

a.    Consciously move more – even when sitting – tap your feet as you listen to music

b.    Stretch in your chair

c.    Stand several times each hour

d.    Consider setting an hourly alarm and moving around walking around your home or office.

e.    Take calls on your cell phone while walking around your home or office.

f.      Do a set of 10 air squats after all meals

Believe it or not the science is very clear – you can make a big difference in your waistline and your health by consciously moving more throughout your day WITHOUT exercise.    Even better do both!

Allulose: Get the Benefits of GLP-1 Drugs with Lower Cost and Less Side Effects!

You heard that right – there is a natural sugar replacement supplement that produces many of the benefits of the new and popular weight loss drugs called GLP-1 Agonist Medications such as Semaglutide, Liraglutide, Trulicity, etc. 

These medications work by mimicking the actions of a hormone called Glucagon-like Peptide 1.   When blood sugar levels start to rise after someone eats, these drugs stimulate the body to produce more insulin while also increasing insulin sensitivity.   This helps lower blood sugar levels.   It also helps lower appetite making it easier to not overeat!

While these medications are effective there are plenty of potential side effects.  These include a significantly higher risk of pancreatitis, bowel obstruction, and gastroparesis (when stomach takes too long to empty its contents and accompanied by nausea and vomiting).   There is also an increased risk of Thyroid Cancer.

Allulose – Sugar Replacement Extraordinaire!

The great news is that the naturally occurring sugar replacement Allulose has been shown to produce the same type of benefits as these drugs with a much lower risk of side effects.

Allulose is a monosaccharide – a simple sugar – so it tastes like sugar!  However it only has 1/10^th the calories of sugar and does not raise blood sugar levels.   In fact, it can actually lower blood sugar.  It is found in small quantities in raisins, figs, maple syrup, jackfruit, caramel sauce and wheat. 

Allulose is about 70% as sweet as sucrose (table sugar).   Like the GLP-1 drugs allulose increases insulin secretion and insulin sensitivity.  This has big health benefits including increased fat oxidation and reduced appetite in addition to lowering blood sugar levels. 

Animal studies have confirmed that its primary mechanism of action is to increase the release of GLP-1 from gut cells.   It does not cause hypoglycemia unlike many diabetic drugs.  Technically speaking the GLP-1 release activates vagal nerve signaling which reduces appetite in a similar fashion to GLP-1 Agonist Drugs.

Side effects of heavy doses of allulose include bloating and diarrhea, but this is easily prevented by using lower doses of allulose and consuming it with other foods or beverages containing calories.   Recommended dosage is .4 grams per kilogram of bodyweight (divide your weight in pounds by 2.2 to get kilograms). 

How to use Allulose

 Allulose is available as a powder and in syrups and nutrition bars.   You can add it to hot and cold beverages;  can be used in baked goods; and browns just like regular sugar when heated in recipes.     One of the best brands is RXsugar products which can be found on Amazon or at https://www.rxsugar.com .  

How to Make Your Resolution Come True this Year!

 

Clue:  If you want to make your resolution come true -- willpower alone won't get you there!

Achieving goals is best approached as if you are trying to overcome an addiction.  In fact, that is exactly what you are doing. We all have addictions.

"Willpower is for people who are still uncertain about what they want to do."  -- Helia

If willpower is required – there is clearly some type of internal conflict. You want to lose weight, but you also want that beer.

When willpower is required there are two causes:

• You don't know what you want, and you therefore have internal conflict.
• You are not committed to a goal/change and created the conditions that facilitate your commitment.

What do you really want?

If reaching your goal requires willpower, you haven't figured out what you want. Because once you really make a decision, the internal debate is over.

So, are you serious about this? Until you decide, you'll be required to use willpower, and will continue making minimal progress.

Are you committed?

When it comes to achieving goals, commitment involves:

·        Making it public

·        Setting a timeline consisting of small measurable goals that lead to the overall goal

·        Creating several forms of feedback and accountability

·        Removing everything in your environment that opposes your commitment.

Once you truly commit - it's as though you've already succeeded. All doubt and disbelief are gone.

Commitment involves building your life around your goals. Your internal resolve, naked to an undefended and opposing environment, is not commitment.

Create conditions that make success inevitable

You will fail to achieve your goals if you don't change your environment.

An alcoholic who really wants to quit drinking needs to not hang around bars and people drinking, but this analogy applies to all goals!

So consciously create an environment that facilitate your commitments. Actually, if you're really committed to a goal, this is exactly what you'll do.

This is how personal growth occurs. We adapt to our environment. Thus, personal growth involves deliberately choosing or creating environments that helps mold us into the person we want to become.

Summary

Bill Walsh said, "If your why is strong enough you will figure out how!"

If you're required to use willpower:

·        You haven't made up your mind.

·        Your desire (your "why") for your goals isn't strong enough.

·        You haven't fully committed to what you're going to do.

·        Your environment is not in alignment with your goals. You haven't created an environment that facilitates reaching your goals.

The Power of Purple Fruit and Vegetables!

 

The deep purple color of fruits and veggies is usually a sign they contain potent plant chemicals that have big health benefits!

A particular type of polyphenol called anthocyanins gives plants their vivid violet colors. (They also give red foods, like tomatoes, and blue foods, like blueberries, their colors.)

Anthocyanins protect purple vegetables from sunlight damage, cold temperatures, and other stressors. And they attract pollinators, like bees and butterflies.

They also can help protect and heal your cells from damage and protect you from many lifestyle diseases, such as cancer, diabetes, and cardiovascular and neurological diseases.

For centuries, people have used anthocyanins in herbal medicines (from dried leaves, berries, roots, and seeds).  Anthocyanins have been used for a wide range of health conditions including everything from hypertension and liver disorders to kidney stones and urinary tract infections — and the common cold.

Anthocyanins Provide some Big Benefits

Anthocyanins consistently reduce inflammation which is an underlying cause of many diseases including Alzheimer's disease, heart disease, allergies, diabetes, arthritis and joint pain, depression, some types of cancer and obesity.

Consuming high levels of anthocyanins on a regular basis have been proven to improve many cardiovascular risk factors – including the ability to lower artery stiffness and lower blood pressure.

Anthocyanins help prevent age-related mental decline and can cross the blood-brain barrier and support brain regions involved in learning and memory.

Anthocyanins from Elderberry and proven viral fighters and have been shown to dramatically reduce the length of respiratory viruses like colds and flus!

Purple Vegetables to Include in your Diet

Purple Cabbage – easy to find and inexpensive yet has the highest level of anthocyanins per dollar spent.

Purple Onion – is probably the most affordable and easiest-to-find purple vegetable out there.

Purple Carrots – carrots were originally purple and yellow, and purple carrots are becoming available again because scientists discovered that purple carrots are more resistant to diseases and pests!

Purple Cauliflower – has 15% more antioxidants than the world-famous superstar food kale.

Purple Potatoes – try substituting purple potatoes to get a bigger anti-inflammatory effect and they taste great!  Research has shown that they can help lower blood pressure and lower the risk of heart disease and stroke.

Purple Asparagus – makes the healthy and delicious food asparagus even healthier!

Purple Brussel Sprouts – hard to find but takes the many benefits of brussel sprouts to another level.

Eggplant – the anthocyanins are in the skins so make sure to keep the skin on when preparing!

Blueberries – everyone knows they are healthy – now you know one of the big reasons – they are high in anthocyanins!

Elderberry - anthocyanins from Elderberry are proven immune stimulants and fight viruses.

The Incredible Mental Health Benefits of Exercise!

 

High levels of stress are being reported by most Americans!  About half of U.S. adults say that uncertainty about the future makes them feel that it is impossible to make plans for the future.    About a third say their stress levels are so high that they sometimes struggle with even basic decisions.   It has been estimated that 75 – 90% of all visits to primary care physicians are for stress related problems.

The great news is that exercise is extremely effective for reducing stress and relieving anxiety and depression!

Exercise Drives Multiple Pathways to Reduce Anxiety and Depression

Exercise boosts BDNF (brain derived neurotropic factor) which improves learning and memory and literally acts like miracle grow for the brain.

Through a separate action exercise causes muscles to help detoxify a toxic chemical called Kynurenine.   Kynurenine is produced from the faulty metabolism of tryptophan.   Under conditions of acute or chronic inflammation Kynurenine forms Quinolinic Acid instead of serotonin.  Excess Quinolinic acid is directly linked to major depressive disorder, bipolar disorder, and schizophrenia – Kynurenine clearance in exercised muscle cells suppresses this build-up in the brain.

Overtime regular exercise remodels the brain’s reward system leading to higher levels of dopamine and more dopamine receptors.    Through this action exercise can both relieve depression and increase your capacity for joy.

Exercise also boost levels of endocannabinoids (yep – the same ones that come from the cannabis plant!).  The “high” from exercise comes from a boost in endocannabinoids.     These endogenously produced chemicals dock on brain receptors and reduce anxiety and induce a state of contentment.    Studies have found that these brain changes help boost positive interactions with friends and family.

The latest research even shows that lactate – produced during intense exercise – travels to the brain from muscles where it is produced – and alters brain chemistry in ways that can reduce anxiety and protect against depression.  

The Evidence on Effectiveness of Exercise for Anxiety and Depression

A recent Metanalysis of 25 Randomized Controlled trials found that aerobic exercise improved depression – particularly for moderate or intense aerobic activity.  In addition, this metanalysis found that previous studies underestimated the power of exercise to control anxiety and depression.

Intense aerobic exercise has also been found to be very effective in treating anxiety – specifically the lactic acid produced during intense intervals has been shown to have a strong anti-depressant effect.  Furthermore, lactic acid has been shown to be linked to improved REM/dream sleep.    After lactate is released by muscles, it travels through the bloodstream to the brain, where it can reduce anxiety and protect against depression.

An analysis of 15 different studies showed that aerobic exercise - especially high-intensity aerobic exercise - reduces symptoms of anxiety.   These anti-anxiety effects persisted for several months after cessation of exercise.

All the participants in the studies had some degree of anxiety.   Their symptoms presented on a spectrum including anxiety disorders, raised anxiety levels, and raised anxiety sensitivity - a condition in which a person feels anxious about the physical symptoms that can accompany anxiety.   People waiting to receive treatment for anxiety served as the controls for comparison.

The found that participants who did both low and high-intensity aerobic exercise experienced greater improvements in their anxiety than non-exercising people in the control group.    High-intensity exercise reduced anxiety symptoms more effectively than low-intensity exercise.    The various interventions lasted between 10 weeks and six months, with participants exercising three times per week on average.

Multiple mechanisms are responsible for the anti-anxiety effects of exercise.   However, one key mechanism mentioned above is the production of lactate from high-intensity exercise.   Increased lactate levels promote the production of lactate which increases the levels of norepinepherine and serotonin levels.  Low levels of these neurotransmitters can drive anxiety and the inability to handle stressful situations.   Learn more about lactate and its effects on the brain in this Found My Fitness Episode featuring Dr. George Brooks:  https://www.foundmyfitness.com/episodes/george-brooks   

Holiday Gifts for Fitness Enthusiasts

 

There is still time to order from Amazon and get a delivery in time for Christmas!  So what should you order for the fitness enthusiast in your life?  Fortunately, there are some fantastic products to allow you to get a great workout at home or on the road when you cannot get to the gym. 

Inertia Wave – is a true game changer product that looks like a Battle Rope but delivers so much more – check out this short video to see what the Inertia Wave is all about:  https://youtu.be/RBDJrEES3Jg The product delivers a fantastic HIIT workout; is super easy to use; and it is very easy to travel with – a perfect gift for the fitness enthusiast in your life – to order click here:   https://inertiawave.com/ at $118.95 for the Inertia Wave Solo this is incredible product that will last a lifetime!

Quiet Punch – a simple to set-up and use device that you mount in between just about any standard door.   Once it is set-up it provides a square punching surface mounted between two poles that go across the door frame and is suspended by bungee cords from the poles.      You can really get after it and get a fantastic boxing workout that is does not shake the house down!  The app comes with great workouts and the system has a cell phone holder so you can watch and follow one of the many boxing/fitness videos available through the app.  You can purchase from Amazon or directly at www.quietpunch.com for  $125

AB Dolly Devices use a platform with wheels to challenge your core and other body parts.    If you are going to use on carpets - particularly thicker carpets - furniture gliders can do the same thing for a very low cost!  You can purchase directly from Amazon = just search for AB Dolly or Core Dolly - there are many good choices starting at about $29.   These devices emphasize the muscle lengthening/eccentric part of an exercise which brings big dividends - and boy will you feel it!

Bellabooty – a great product that allows you to easily load the most effective glute training movement – the hip thrust – without the need for a big barbell:  https://bellabooty.com/  At just $59.95 this is a great gift for anyone who wants to be able to strengthen and tone their glutes!

Elastic Resistance – is a fantastic way to provide a full body workout that can be done in a very small space and virtually anywhere.    There are two main types of elastic resistance: 

Circular Tubing that usually has handles attached – can purchase many different types directly from Amazon

Flat Circular Bands – www.resistancebandtraining.com or directly from Amazon

Also purchase a door mount which typically is placed through the inside edge of the door jam while door.   Then you close the door and there is usually a loop or other way to attach tubing to this anchor so that you can push and pull against the tubing.

There are literally hundreds of highly effective exercises than can be done with elastic resistance and for less than $100 you can buy several different sizes/strengths of bands and sizes along with a door mount and take them anywhere!   Resistance bands can be purchased directly from Amazon and great brands include Lifeline Fitness www.lifelinefitness.com and www.resistancebandtraining.com for flat circular bands.

Another fantastic band product is the X3 Bar System - https://www.jaquishbiomedical.com/products/x3-bar/ - this clever system allow for maximal safe loading and a highly effective full-body workout!.    X3 is typically $549 but look for holiday sales!

Another similar system is the Harambe System - https://harambesystem.com/collections/harambe-systems Full Harambe systems start at $549 - $749.

Suspension Trainers – the most well-known is TRX, but there are quite a few high-quality options.   Suspension Trainers use straps with handles and by adjusting your hand and foot position relative to the straps and where they anchored you can do hundreds of exercises and work your body head to toe.   These systems are light and very easy to transport.     Most come with some type of door or universal mounting system to allow you to use them in many places from a hotel room to a playground to a gym.

High quality Suspension Trainers include: 

TRX – the most well know product on the market and it is available from TRX available on Amazon for $149.    Or buy directly from TRX at www.trxtraining.com

Lifeline Jungle Gym XT – another fantastic product with a split anchor design which allows you to precisely target certain muscles better such as chest doing chest fly's.   At $99.99 this is a great value and a virtually indestructible product.   This product can be purchased from Amazon or at www.lifelinefitness.com