• A 44-year-old woman who is sedentary and wants to lose weight shared her diet with Business Insider.
• A dietitian reviewed it and recommended she eat more to boost her energy and metabolism.
• Fill out this form to have your diet reviewed by an expert.

Amanda Bonesteel, a full-time student who has a sedentary lifestyle, told Business Insider that she wants to lose weight and improve her cardiovascular health.

The 44-year-old, who is based in Michigan, said her goal is to lose 30 pounds. She occasionally goes to the gym but spends most of her time sitting.

She submitted an average day of eating to BI's Nutrition Clinic, where registered nutritionists and dietitians look over readers' diets and offer suggestions based on their goals.

Nichola Ludlam-Raine, a dietitian and the author of "How Not to Eat Ultra-Processed," told BI that Bonesteel is doing some things well, but she could improve her diet in certain areas, such as eating breakfast for more energy.

Eating a balanced dinner

Bonesteel starts the day with a coffee with cream and sugar at about 10 a.m. or 11 a.m. For lunch, she has something small like a turkey sandwich, banana, or a bowl of soup.

Her dinners vary but usually consist of a vegetable (such as green beans, cauliflower, or carrots), protein (chicken or lean beef), and carb (whole grains or potatoes).

Ludlam-Raine said that Bonesteel's dinner sounds balanced and nutrient-dense.

"Including a protein source alongside a starchy carbohydrate and a generous portion of vegetables is a great foundation for supporting both cardiovascular health and weight loss," she said. "This kind of plate structure offers fiber, vitamins, minerals, and protein — all of which contribute to satiety, blood sugar regulation, and overall health."

Eating less can be counterproductive for weight loss

Ludlam-Raine said Bonesteel doesn't appear to eat enough overall, which could be counterproductive by reducing her energy levels and metabolism.

"Starting the day with only coffee that includes cream and sugar means she's going for several hours after waking without any real nourishment," Ludlam-Raine said. "This can contribute to low energy and poor concentration, and can sometimes lead to overeating later in the day due to increased hunger or cravings."

Bonesteel's lunch is also very light and may not sustain her for long, especially with her mentally demanding studies.

"If she's not getting enough protein, fiber, or healthy fats earlier in the day, her body may compensate later, potentially leading to larger portion sizes at dinner or snacking in the evening — something that's very common and often overlooked," Ludlam-Raine said.

She added: "Importantly, under-eating can slow down metabolic rate over time, making weight loss harder, not easier. So, ironically, Amanda might not be losing weight at her desired rate because she's not eating enough during the day."

If Bonesteel struggles to fit in formal exercise, squeezing in short but regular walk breaks or quick home workouts could be an easier way to boost her movement levels, Ludlam-Raine said.

Focus on healthy fats and eat regularly

With heart health in mind, Ludlam-Raine recommended Bonesteel spread meals out more evenly throughout the day, and include heart-healthy fats like avocado, nuts, seeds, or olive oil alongside more fiber-rich foods such as oats, legumes, and whole grains.

"Replacing added sugars in her morning coffee with a sugar-free alternative or reducing the amount slightly could also benefit her cardiovascular risk profile," she added.

Ludlam-Raine recommended Bonesteel try starting her days with a small balanced breakfast like overnight oats, Greek yogurt with berries, or eggs on wholegrain toast with tomatoes to feel more energized and make progress with her goals.

Lunches should also contain protein, fiber, and healthy fats — a more structured meal pattern could help stabilize Bonesteel's appetite and keep her energy levels stable throughout the day, Ludlam-Raine said.

"In short, Amanda has a strong foundation at dinner, but she may be unintentionally undereating earlier in the day, which could be stalling her weight loss and making her feel more tired or sluggish," Ludlam-Raine said. "A few simple tweaks could make a big difference to both how she feels and how her body responds."

A German bodybuilder who starred in the Netflix series "Dogs of Berlin" died this week after reportedly having a heart attack while on the treadmill.

Vittorio "Vito" Pirbazari's death was announced by his friend, Said Ibrahim, in an Instagram post.

Pirbazari had recently recovered from a torn pectoral muscle.

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An Instagram page for a film the 44-year-old starred in also announced his death.

"The entire ‘HAPS’ team deeply mourns the loss of Vittorio Pirbazari. Our thoughts are with his family. We will keep you in loving memory - thank you for your warmth, your creative spirit and for being a part of our journey. R.I.P.," the "Haps" Instagram page wrote.

The Instagram post featured a video montage of Pirbazari with a featured photo of him in black and white.

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Ibrahim wrote that Pirbazari had a heart attack while working out on the treadmill.

Pirbazari also starred in the "Hardgainer" series on YouTube, according to the German outlet Blid.

In writing about his recovery from his chest injury, Pirbazari said he was focusing on legs and cardio, and he would be taking it "slowly."

"I haven't been able to pull much exercise for the last 3 months," he wrote.

"The important thing for me is only one thing, not to give up and let go and to get better day by day, week by week."

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Junior Bridgeman, a 12-year NBA veteran and billionaire businessman, has died at the age of 71. 

According to WLKY, Bridgeman had a medical emergency at the 45th Annual Leadership Luncheon on Scouting at The Galt House in Louisville, Kentucky, Tuesday. 

WLKY reporter Kent Taylor was interviewing Bridgeman as part of the program to benefit the Lincoln Heritage Council, Scouting America.  

Bridgeman "expressed that he thought he was having a heart attack" in front of hundreds of luncheon attendees, Taylor said.

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Emergency services were reportedly called immediately, and "people immediately jumped into action to help." Bridgeman was eventually transported from the luncheon by ambulance and later died. 

Louisville is where Bridgeman became a basketball legend before his business acumen made him a leader and philanthropist in the city.

Bridgeman played his college basketball at the University of Louisville from 1972-75, where he made two Final Four runs under legendary Cardinals coach Denny Crum.

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The Los Angeles Lakers made him the eighth overall pick of the 1975 NBA Draft, but he was moved to the Milwaukee Bucks, the team with which he spent all but two seasons during his 12-year NBA career. 

The shooting guard/small forward averaged 13.9 points, 3.7 rebounds and 2.5 assists, while shooting 47.8% from the field in 711 career games for Milwaukee. 

Bridgeman owned a 10% minority stake in the Bucks, who released a lengthy statement after learning about his death.

"The Milwaukee Bucks are shocked and saddened by the tragic passing of Bucks legend and owner Junior Bridgeman," the team posted. "Junior’s retired No. 2 jersey hangs in Fiserv Forum, serving as a constant remembrance of his outstanding play on the court and his impact on the Bucks’ success. 

"His hard work and perseverance led him to become one of the nation’s top business leaders and, last September, Junior's professional life came full circle when he returned to the Bucks family as an owner. His memory will always be an inspiration to the Bucks organization."

The University of Louisville Athletics also released a statement.

"Today, we lost a legend and beloved member of the Louisville basketball family," it said. "Junior Bridgeman leaves an unmatched legacy, and we are forever grateful for the impact he’s made on our program, our university and our city. We send our deepest condolences to the Bridgeman family and all who loved him."

In addition to his 10 seasons with the Bucks, Bridgeman played for the Los Angeles Clippers from 1984-86.

Bridgeman developed a knack for business while playing in the NBA. He started investing in Wendy’s fast-food restaurants, and his small investments quickly turned into a 450-restaurant empire known as Bridgeman Foods Inc.

Bridgeman also dealt with Coca-Cola bottling operations and owned Ebony and Jet magazines. 

Forbes had estimated Bridgeman’s net worth to be $3.7 billion. 

Bridgeman is survived by his wife, Doris, and three children — Eden, Justin and Ryan. 

• Daylight-saving time is a killer, scientists say.
• A third of the world and most US states observe daylight-saving time.
• DST is linked to increases in heart attacks and car accidents.

Winter is almost over, and this Sunday it's time to turn the clocks forward, starting daylight-saving time for the year.

Doctors and scientists say we might save some lives in the process, in large part because people will get some much-needed extra sleep.

The annual ritual in which we "gain" an hour of evening light in the summertime by pushing the clocks forward one hour each spring may seem like a harmless shift. Most Americans love it.

But it's actually incredibly controversial, and doctors including those in the American Medical Association say the damage it causes to our health is not worth it.

Here's what DST is, why it was created in the first place, and what we now know about the health effects:

When is DST?

In US states that observe daylight-saving time, clocks change on the second Sunday in March and the first Sunday in November every year.

In the spring, the clocks "spring forward" one hour at 2:00 a.m., instantly becoming 3:00 a.m.

In the fall, the clocks "fall back" one hour at 2:00 a.m., instantly becoming 1:00 a.m.

This week, we will lose an hour on Sunday March 9. We will gain an hour on Sunday November 2.

What is the purpose of DST?

Daylight-saving time was originally concocted as a way to save energy in the evenings, and was implemented during World War I in Germany.

Today, around a third of the world participates in the twice-yearly clock-changing ritual, and most of those countries are in Europe.

Not everyone in the US follows DST. Hawaii and Arizona ignore it and use standard time year-round. Those states argued that it makes less sense to shift the clocks when you live near the equator, where the sun rises and sets at roughly the same time each day.

So, does it save energy?

Recent research suggests it's probably not saving us any megawatts of power — it may be costing us. The state of Indiana didn't adopt DST until 2006. A study found people spent $7 million more per year in electricity bills after the switch than before. Another study found workers are less productive when DST starts.

There is, however, some evidence that extra evening light can reduce crime and increase the time people spend exercising outdoors, at least in certain climates.

Rise in heart attacks and strokes

Every year, on the Monday after DST comes into effect in the spring, hospitals report a 24% spike in heart attack visits around the US.

Just a coincidence? Probably not. Doctors see an opposite trend each fall: The day after we turn back the clocks, heart attack visits drop 21% as many people enjoy a little extra pillow time.

In Finland, researchers found an 8% increase in ischemic strokes during the two days after the clocks spring forward.

It's not clear exactly why this happens, but researchers suspect it may be a combination of disrupted sleep, stress at the start of the working week, and underlying medical conditions.

"That's how fragile and susceptible your body is to even just one hour of lost sleep," sleep expert Matthew Walker, author of "How We Sleep," previously told Business Insider.

Disrupting our natural hormone cycle

The reason that springing the clocks forward and pushing them back again is bad for us comes down to interrupted sleep schedules.

The human body has its own internal clock: the "circadian rhythm," which operates in tune with the rest of the outside world. When we are exposed to sunlight, our body releases hormones to keep us awake, speed up our metabolism, and trigger digestion and hunger so we have the energy to be active during the day. (This is why when you're jet-lagged, experts recommend getting outside for sunrise or sunset to align your body with the local sleep schedule.)

At nightfall, our bodies release melatonin, the hormone that makes us sleepy. That's also the time when our bodies release growth hormones, our memories consolidate, and our body temperature drops to conserve energy.

The Sleep Research Society argues that getting up and starting our days in the dark disrupts our bodies' natural hormone production and that triggering this switch once a year may increase our risk of obesity, diabetes, mood disorders, cardiovascular issues, and life-threatening accidents. One study found DST may lead to a temporary increase in suicides. (This is why sleep medicine experts also call for an end to night-shift work.)

In a statement calling to end DST, the American Medical Association said it can take months for our bodies to adjust to the new sleep cycle.

Increase in car accidents

We're also prone to make more deadly mistakes on the roads: A study of over 700,000 car accidents from the mid-1990s to 2017 found a 6% increase in crashes the week after DST took effect.

Researchers estimate this is partly due to sleep deprivation for drivers and pedestrians, and also lack of visibility.

DST also causes more reports of injuries at work. A 23-year study of miners found both the number and severity of their injuries reliably went up on the Monday after daylight-saving time started each year, and other workers lost about 40 minutes of sleep.

Some lawmakers want permanent DST — others want standard time year-round

The political debate over DST is fierce, unscientific, and deeply divided.

There are at least 20 states that have passed or are considering legislation to switch to permanent daylight-saving time, per the National Conference of State Legislatures. And just as many states are considering legislation to end DST and move to permanent standard time. There's some messy overlap here — a dozen states have bills considering both approaches. Many states have bills saying they will switch to whatever time their neighbors are on.

California is a unique case. In the 2018 midterms, voters opted to get rid of the annual clock change, to be in permanent daylight-saving time. Then in early 2024, lawmakers who oppose DST introduced a bill to switch to permanent standard time — but both options have gotten stuck in committee meetings and never really progressed.

Switching to permanent DST requires a green light from Congress, but states do not need federal approval to switch to permanent standard time.

The federal government considered permanent DST in 2022. In fact, the Sunshine Protection Act, introduced by GOP Sen. Marco Rubio, was passed unanimously by the Senate, only to falter in the House.

Health and sleep experts were relieved. They said the entire country should follow Hawaii's and Arizona's lead, and wondered if Rubio and his colleagues had misunderstood which time system is better.

"When we saw that, it was kind of an 'oopsie-daisies,'" Dr. Akinbolaji Akingbola, a sleep expert at the University of Minnesota Medical School, previously told Business Insider. "We've all been pretty clear that standard time would be the better choice."

More details about the tragic death of 20-year-old bodybuilder Jodi Vance have been revealed. 

TMZ Sports obtained 911 audio from a call Vance’s wife made while in their hotel room in Columbus, Ohio, during the Arnold Sports Festival. 

During the call, the woman told Columbus Police Vance had "passed out in bed" and added she had been "throwing up all morning" before going unconscious. 

"She won’t wake up and won’t respond to us," the woman told the 911 operator. 

The woman was told help was on the way, but Vance died of a heart attack brought on by severe dehydration, her family announced. 

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Vance’s family used her fitness Instagram page to deliver the news of her death. 

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"Her heart stopped due to complications of severe dehydration," the post on Vance’s Instagram page said. "Despite all efforts by the hospital, they were unable to revive her.

"She was a beautiful person inside and out, and she will be missed every single day. This was sudden and unexpected. Please give her family time to process this loss in peace. If anyone takes anything from this, please put your health first."

Justin Mihaly, Vance’s coach, claimed in an Instagram video he knew the reason behind the severe dehydration, which led to the fatal heart attack, "extremely hazardous substances."

"Jodi made a serious error," Mihaly said in the video. "Jodi used two extremely hazardous substances to improve her physique — I assume just for the Arnold Expo — without my knowledge, my approval, without family’s knowledge, their approval. … There is no reason that she should have been dehydrating."

Mihaly said he had consent from Vance’s mother, Jenny, to post the Instagram video explaining what he believed led to the severe dehydration. 

"You are welcome to direct your blame towards me if that’s how you believe we can best honor Jodi," Mihaly continued in the video. 

Vance recently placed third in the 2024 NPC Battle of Texas in the women’s physique division. 

Vance used her fitness page to show her physical progress, while also providing motivational quotes for her followers. 

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• Wildfires are burning across Los Angeles, coating the county in smoke.
• Health agencies issued warnings and schools closed as air quality reached unsafe levels.
• Experts break down why the fine-particle pollution can cause serious, long-term damage.

Wildfires erupted across Los Angeles, coating the county in smoke, haze, and an acrid smell.

The LA Public Health department issued an air quality alert, and many schools closed due to dangerous air quality. 

The mist that hovers over wildfire sites is a collection of fine-particle pollution (PM 2.5), Dr. David Hill, a pulmonologist with the American Lung Association, told the AP. 

"We have defenses in our upper airway to trap larger particles and prevent them from getting down into the lungs. These are sort of the right size to get past those defenses," Hill said. "When those particles get down into the respiratory space, they cause the body to have an inflammatory reaction to them."

What is the risk of wildfire smoke?

Fine-particle air pollution can cause inflammation in the lungs and reduce heart function — lasting effects similar to smoking cigarettes or exposure to diesel exhaust, the New York Times reported. 

Dr. Kari Nadeau, a physician and scientist at Stanford University, told the Times she believes the risk to our health is higher than that of smoking cigarettes. "Cigarettes at least have filters," Nadeau said.

This kind of air pollution is particularly risky for children, whose lungs are still developing. 

"They breathe in more air per unit of body weight," Laura Kate Bender, the lung association's National Assistant Vice President of healthy air, told the AP.

The risk of lung and heart irritation is also higher for older adults and people with lung or cardiovascular conditions, including asthma.

6 ways to stay safe when it's smoky outside

• Keep an eye on the air quality in your area to determine how long you should exercise caution. Until the risk passes, there are easy things you can do to protect yourself from experiencing long-term lung inflammation.
• If possible, stay inside and close your windows, Hill said. (You can put your zip code into AirNow.gov to find out the air quality in your area.)
• Do not burn candles, light a fire, or smoke indoors. That increases indoor pollution, according to a blog post from epidemiologist Katelyn Jetelina, of the University of Texas Health Science Center.
• Do not vacuum. That also affects your indoor air by kicking up any fine particles that may have come in through your window or door, Jetelina said.
• If you do go outside, wear an N95 mask, which — if fitted correctly — blocks out 95% of particles larger than 0.3 microns. As such, they effectively keep out 2.5-micron particles, which we're seeing from the wildfire smoke. "N95 masks are the type of face covering protection that I would recommend for somebody who is outside during the air pollution caused by wildfires," Marina Vance, an assistant professor of mechanical engineering at the University of Colorado, Boulder, told Healthline.
• While inside, you can run your air-conditioning unit if it has a good HVAC filter, and an air purifier can help too, the American Lung Association recommends.

• More adults under the age of 65 are having strokes, according to the CDC.
• Actor Jamie Foxx shared on Tuesday that he had a stroke in 2023.
• To lower the risk of stroke, a neurologist advised stopping smoking, eating healthy, and doing daily cardio.

Jamie Foxx said that he had a stroke at the age of 55 last year, amid a trend of more younger adults experiencing the condition.

Strokes, which occur when a part of the brain doesn't have enough blood flow, are life-threatening and most common in older people. But strokes in people under 65 increased by around 15% in the US from 2011 - 2013 to 2020 - 2022, a CDC study, published May 23, found. This corresponds with a rise in cardiovascular risk factors such as obesity among younger, working-age adults, it said.

If brain cells go too long without oxygen, they die, which can lead to permanent damage and the loss of certain abilities like speech or sight, according to The Cleveland Clinic. That's why acting fast and educating the public about stroke risk factors are crucial, the study said.

The fifth leading cause of death in the US in 2021, stroke also cost the country about $56.2 billion between 2019 and 2020, according to the CDC.

In his Netflix comedy special "What Had Happened Was," which premieres Tuesday, Foxx, now 56, said he was hospitalized after complaining of a bad headache and passing out while on set. He said he was unconscious for weeks and couldn't remember 20 days during that period. The stroke was caused by a brain bleed, he said.

It's unclear what contributed to Foxx experiencing a stroke.

Researchers are working to uncover what's behind the uptick in strokes among younger adults, but possible factors could include pollution and stress, Dr. Neshika Samarasekera, a clinical neurologist, researcher, and senior clinical lecturer at the charity Stroke Association, told Business Insider.

While stroke can affect anyone at any age, there are things you can do to lower the risk, she said.

Stop smoking

"Firstly, if you're smoking, stop," Samarasekera said.

Smokers are around three times more likely to have a stroke than non-smokers, and twice as likely to die from a stroke, according to the Stroke Association. This is because tobacco smoke contains thousands of harmful chemicals that, when inhaled, enter the bloodstream and damage cells all around the body.

Smoking can reduce oxygen levels in the blood, increase blood pressure, trigger atrial fibrillation, a type of irregular heartbeat, raise levels of 'bad' cholesterol, and raise the risk of a blood clot, according to the charity. These are all known stroke risk factors.

Some risk factors, such as age and genetic disposition, are out of our control so it's important that we try to reduce the ones we can control, Samarasekera said.

Eat five portions of fruit and vegetables a day

Eating a healthy diet can help reduce stroke by keeping risk factors under control.

Samarasekera recommended eating five portions of fruit and vegetables a day, with a focus on colorful vegetables such as broccoli and carrots, which are packed with antioxidants.

There's evidence to suggest that inflammation plays a role in causing stroke, and "antioxidants, put simply, help to mop up that inflammation," she said. They are also nutrient-dense and contain dietary fiber.

The American Heart Association recommends limiting ultra-processed foods, alcohol, and foods with lots of added sugar and salt.

Get your heart rate up every day

Samarasekera said that ideally, everyone should aim to do 30 minutes of moderate exercise that gets their heart rate up each day.

"Something that does visibly increase your heart rate, be that brisk walking, be that running," she said.

Aim to up your heart rate in a "graded way," she said: "you don't want people going from zero to really pushing themselves."

Doing 30 minutes of exercise five times a week is thought to reduce the risk of stroke by 25%, according to the World Stroke Organization.

This is because it plays an important role in reducing several stroke risk factors, including hypertension, diabetes, and cholesterol.

The AHA recommends at least 150 minutes of moderate physical activity or 75 minutes of vigorous physical activity a week.