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You do not need intense gym sessions to benefit

Peripheral nerve damage may lead to tingling in these parts of the body

However, moderation is key, as excessively high doses might hinder exercise-induced adaptations

N Engl J Med 375:18341844 Holman RR, Bethel MA, Mentz RJ, Thompson VP, Lokhnygina Y, Buse JB, Chan JC, Choi J, Gustavson SM, Iqbal N, Maggioni AP, Marso SP, hman P, Pagidipati NJ, Poulter N, Ramachandran A, Zinman B, Hernandez AF (2017) EXSCEL Study Group

And certain soluble fibers, particularly psyllium, have been shown to normalize stool consistency in both directions, helping with constipation AND diarrhea depending on what your body needs