The hottest Exercise Substack posts right now

And their main takeaways
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Top Health & Wellness Topics

Chapter 27: 10 Commandments of Health for Longevity and Healthy Aging.

Spyderdoc Newsletter • 9 implied HN points • 22 Dec 24
🏥 Health & Wellness Longevity Nutrition Exercise Mental health Preventive Care
  1. Regularly check important health markers like blood pressure and cholesterol. This helps you keep track of your health and catch any problems early.
  2. Manage stress through activities like meditation and hobbies. Reducing stress can improve your overall well-being.
  3. Stay active with exercise and maintain a balanced diet. Moving your body and eating healthy foods are key to living a long life.

Why Are We Getting Fatter? | Part I: Diet Advice, Health Trends & Informational Obesity

Mind & Matter • 157 implied HN points • 12 Dec 23
🏥 Health & Wellness Obesity Diet Metabolism Nutrition Exercise
  1. The rise in obesity rates continues despite no increase in calorie consumption or decrease in physical activity.
  2. There is a lot of conflicting diet advice and information overload, leading to confusion and misinformation.
  3. Metabolic health can be affected by various factors like body fat, food intake, and specific macronutrient composition of the diet.

The "Spice" Melange: Exercise, Capsaicin, Cannabinoids, and the Microbiome

Eat Shit and Prosper • 559 implied HN points • 22 Dec 22
🏥 Health & Wellness Nutrition Exercise Microbiome Mental health Lifestyle
  1. Your gut bacteria can affect how much dopamine is released in your brain during exercise, which influences your motivation to work out. So, a healthy gut can boost your exercise performance!
  2. Eating specific foods like fish, olive oil, and mushrooms can help create a good environment for beneficial gut bacteria. This might help improve your drive to exercise.
  3. Simple changes, like adding black pepper to your meals, can activate receptors that support your exercise motivation. Even common spices can have positive effects on your desire to stay active!
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Margaritas at the Mall

Kneeling Bus • 215 implied HN points • 10 Feb 24
🎭️ Culture Exercise Internet culture Urban life Evolution Consumer behavior
  1. The concept of exercise is portrayed as peculiar and counterintuitive in modern society, with emphasis on the trend towards optimizing the self.
  2. The digital age has paradoxically renewed focus on physical appearance and maintenance, despite the technological liberation that was once presumed.
  3. There is a critique on contemporary gym culture, illustrating a disconnect between the adapted physical ideals and the practical lifestyle in today's society.

A Signal Boost for a New Seeker

The Heart Attack Diet • 79 implied HN points • 12 Feb 24
🏥 Health & Wellness Diet Weight Loss Nutrition Well-being Exercise
  1. Experimenting with a diet focused on starch and animal fats, minus vegetable oils and high protein, resulted in significant weight loss for the author.
  2. The author has seen improvements in digestion, skin, energy levels, and satiety while following this unique diet approach.
  3. The website of George from codingbackwards.org, who is on a similar diet journey, is described as charming and hand-coded in html, providing a nostalgic feel.

Can Exercise Be Unhealthy?

Are You Okay? • 199 implied HN points • 21 Feb 23
🏥 Health & Wellness Exercise Weight Loss Mental health Physical health
  1. Decouple exercise from weight loss and worthiness to establish a healthier relationship with physical activity.
  2. Exercise doesn't always directly lead to weight loss, so focus on making exercise fun, social, and sustainable instead of solely aiming for shedding pounds.
  3. Mix up your exercise routine to prevent overuse injuries and set realistic goals for long-term success, while allowing yourself rest days without feeling guilty.

7 behaviours that boost your energy levels 🚀

10x your mind • 159 implied HN points • 10 Aug 23
🏥 Health & Wellness Energy Levels Diet Exercise Nutrition Sleep
  1. Rise early to boost energy levels throughout the day. Waking up at 5:00 a.m. can lead to sustained energy and reduce the need for a nap.
  2. Morning outdoor workouts in sunlight can elevate mood and trigger the release of endorphins. Exercising in the morning is better than in the evening, as it can disrupt sleep patterns.
  3. Manage caffeine intake wisely by waiting 1-2 hours after waking and avoiding coffee after 2:00 p.m. to benefit from its peak effectiveness, which lasts 4-6 hours.

New Dementia Prevention

Ladyparts • 339 implied HN points • 19 Oct 22
🏥 Health & Wellness Exercise Brain health Aging Research
  1. Starting exercise, like running or walking, can have long-term benefits for brain health and overall well-being.
  2. Walking daily can provide physical and mental benefits, such as a leaner body, clearer mind, and improved problem-solving abilities.
  3. Research suggests that a daily walk, with a mapped-out step count, can contribute to reducing the risk of dementia.

Doctors Must Stop Telling Higher-Weight Patients to "Eat Less and Exercise More"

Weight and Healthcare • 319 implied HN points • 28 Sep 22
🏥 Health & Wellness Weight Healthcare Eating Disorders Body positivity Exercise
  1. Healthcare practitioners should avoid stereotypes and practice medicine based on facts, not assumptions
  2. Eating disorders can affect people of all sizes, so generalized advice can be harmful
  3. Telling higher-weight patients to 'eat less and exercise more' is not evidence-based and may lead to negative outcomes

This Hormone Cuts Your Alcohol Cravings in Half

Neuro Athletics • 12 implied HN points • 11 Nov 24
🏥 Health & Wellness Exercise Nutrition Mental health Hormones Addiction
  1. Intense exercise can boost a hormone called FGF21, which may help reduce cravings for alcohol. This means that working out could be a natural way to manage those urges.
  2. In studies with monkeys, FGF21 seemed to cut their alcohol intake by half. This shows promise for potential similar effects in humans, suggesting that exercise might play a role in reducing drinking habits.
  3. Overall, exercising isn't just about building muscle; it also helps your brain and may improve your cravings and mood. Finding ways to incorporate more exercise into your routine can bring unexpected benefits.

Is the ‘Dumb Jock’ Really a Nerd?

Let's Get Psychophysical ! • 117 implied HN points • 18 Jul 23
🏥 Health & Wellness Physical health Mental health Well-being Exercise Cognition
  1. Training the body and mind simultaneously is possible through psychophysical culture.
  2. Neuroscience challenges the distinction between practical and theoretical activities, suggesting success in one area translates to success in another.
  3. Complex motor activities combining physical and cognitive demands have shown to enhance cognition.

Health Homework (32) Learn to use the bipolarity of INSPIRATION and OPPOSITION to (Re)Fuel your Motivation

DrV’s Newsletter, Notes, Essays, Articles, Videos, and Book Chapters • 58 implied HN points • 03 Feb 24
🏥 Health & Wellness Motivation Exercise Books Self-Improvement Mindfulness
  1. Using opposition as a spark for motivation and action is an effective strategy.
  2. Interacting with motivational material like books can provide perspective and insights.
  3. Personal evaluation and comparison of motivational resources can help in determining their utility for individual growth.

How exercise with mates saves lives

Ben’s Blog 🏉 🧠🧑‍💻 • 18 implied HN points • 21 Jan 25
🏥 Health & Wellness Mental health Fitness Community Well-being Exercise
  1. Exercising with friends creates strong connections, which can help reduce feelings of loneliness. Being part of a community while being active makes people feel better both physically and mentally.
  2. When you exercise, your body releases chemicals that improve your mood and lower stress. This happens because activities like running or walking together boost happiness and relaxation.
  3. Creating more opportunities for group exercise can help prevent issues like anxiety and depression. It's important to encourage others to join in on these activities, as they can make a real difference in mental health.

Weight-Neutral, Non-Restrictive Blood Pressure Management

Weight and Healthcare • 279 implied HN points • 29 Jun 22
🏥 Health & Wellness Nutrition Exercise Medication Supplements Sleep
  1. High blood pressure can affect people of all sizes for various reasons, and it's crucial to provide blame-free and shame-free care.
  2. Weight-neutral approaches to blood pressure management can include medication, specific dietary choices like high-potassium foods, and supplements.
  3. In addition to traditional treatment options, lifestyle factors like sleep, meditation, and movement can also play a role in managing blood pressure.

I Wore a Levels Blood Glucose Monitor So You Don’t Have To. Here’s What I Learned.

Michael’s Newsletter • 78 implied HN points • 06 Jun 23
🏥 Health & Wellness Metabolic health Nutrition Exercise Sleep
  1. Timing your meals around exercise can help lower blood glucose levels naturally.
  2. Blood glucose levels dip and stabilize while we sleep, so avoid eating late at night.
  3. Spreading a large meal into smaller portions throughout the day can help keep blood glucose spikes within a healthy range.

Response: How Critical MAS would tackle serious weight loss

Experimental Fat Loss • 106 implied HN points • 16 Dec 23
🏥 Health & Wellness Weight Loss Diet Exercise Nutrition Wellness
  1. Critical MAS recommends tackling serious weight loss in two phases, with different strategies for each phase based on weight and goals.
  2. During the 'Serious Phase,' MAS suggests a low-fat whole-food diet, including the Modern Peasant Diet, and protein restriction to aid weight loss.
  3. MAS advises against exercise in the initial phase, gradually incorporating intermittent fasting, and increasing protein intake in the 'Red Zone' for final weight loss.

Stay soft

Splattern • 39 implied HN points • 25 Jan 24
🏥 Health & Wellness Recovery Mental health Exercise Nutrition Spirituality
  1. Recovering is important and shouldn't make you feel guilty. Taking breaks helps your body heal and is part of the journey.
  2. Finding the right support, like insoles, can make a big difference in your comfort and performance. Small adjustments can help you avoid injuries.
  3. Challenging experiences can teach valuable lessons about choice and resilience. It's okay to pause and reflect instead of constantly pushing forward.

Agency vs. Addiction

Polymathic Being • 68 implied HN points • 10 Mar 24
🏥 Health & Wellness Addiction Agency Regulation Exercise Relationships
  1. Personal agency is key in resisting external influences and making independent choices.
  2. Addiction can extend beyond traditional vices like drugs and alcohol to include positive behaviors as well.
  3. Past attempts at regulation, like Prohibition and the War on Drugs, have often failed, highlighting the importance of personal agency in combating addiction.

Active Recovery

Splattern • 39 implied HN points • 22 Jan 24
🏥 Health & Wellness Recovery Fitness Mental health Nutrition Exercise
  1. Active recovery is important, and treating it like a job can help you heal faster. Things like cold showers and strength workouts can make a big difference.
  2. Cold therapy, like ice baths, might help with inflammation and mood, even if the science isn't fully there yet. Many athletes believe in its benefits for recovery.
  3. It's good to follow your passion and step away from things that don't make you happy. Whether it's a job or social media, focusing on what you love is key.

Exercise helps long covid patients in a randomized trial

Vinay Prasad's Observations and Thoughts • 59 implied HN points • 16 Feb 24
🏥 Health & Wellness Exercise Long Covid Research Quality of Life Interventions
  1. Exercise has been shown to improve quality of life for long COVID patients in a randomized trial.
  2. Even with varying levels of participation, the exercise program led to positive impacts on mental and physical health in long COVID patients.
  3. This study highlights the importance of consistent exercise as a potential treatment for long COVID symptoms.

Mastering Menopause: Your Blueprint for Fitness at Every Stage

Neuro Athletics • 5 implied HN points • 05 Nov 24
🏥 Health & Wellness Fitness Menopause Nutrition Mental health Exercise
  1. Women going through menopause can benefit from targeted exercises to boost muscle power and bone density. These exercises can help maintain strength and reduce health risks.
  2. High-Intensity Interval Training (HIIT) is effective for women in menopause because it boosts metabolism and helps reduce belly fat, which often increases during this time.
  3. It's important to build a consistent routine that includes strength training, HIIT, and plyometric exercises to manage menopausal symptoms and improve overall well-being.

5 ways to slow aging

10x your mind • 79 implied HN points • 13 Oct 22
🏥 Health & Wellness Aging Diet Exercise Longevity Lifestyle
  1. Slowing aging isn't just about increasing lifespan, it's also about improving healthspan.
  2. Skipping a meal randomly can help reduce calorie intake and potentially increase longevity.
  3. Adopting a Mediterranean diet, quitting added sugars, and making your home junk food free are beneficial for health and longevity.

Dopamine basics

Splattern • 39 implied HN points • 10 Oct 23
🏥 Health & Wellness Mental health Nutrition Exercise Addiction Philosophy
  1. Dopamine levels affect our mood and motivation. When we experience a dip in dopamine, it can make us feel low and seek rewards to get back to feeling normal.
  2. Choosing to do hard or uncomfortable things can actually boost our basic dopamine levels. For example, cold showers can help us feel more motivated.
  3. Work ethic is really important for success. Hard work can often lead to being more productive and valued in the workplace, regardless of the external pressures.

Looking deeply into your food

Low Fidelity • 39 implied HN points • 12 Apr 23
🍲 Food & Drink Food Waste Appreciation Exercise
  1. Over 34 million people in the US, with 9 million being children, suffer from food insecurity due to economic challenges.
  2. Food waste is a major issue, with approximately 39% coming from households, totaling about 42 billion pounds annually.
  3. Practicing mindful eating, like examining the journey of food before consumption, can raise awareness and appreciation for the food we have.

An interview with Peloton's Matt Wilpers

Intentional Wisdom • 39 implied HN points • 14 May 23
🏥 Health & Wellness Fitness Mental health Nutrition Exercise Sleep Relationships
  1. Matt Wilpers shared his experience with anxiety and discussed power zone training in the podcast interview.
  2. Nutrition, exercise, sleep, and relationships are key factors in maintaining or improving mental health.
  3. Content suggestions include listening to Dr. Kelly Starrett on Tim Ferriss and checking out the YouTube version of the Matt Wilpers conversation.

A Farewell to Oars

The Heart Attack Diet • 39 implied HN points • 11 Aug 23
🏥 Health & Wellness Chronic Fatigue Exercise Diet Medical Literature
  1. In 2010, the author experienced a significant change in health after giving up smoking, shifting to nicotine pills, and reducing cigar consumption. This change led to the development of Chronic Fatigue Syndrome and a shift in physical abilities.
  2. The author's tiredness resurfaced during the pandemic, but this time thyroid medication was not as effective in addressing it, highlighting a new challenge in managing health.
  3. After moving away from rowing and adopting different eating habits, such as cutting out carbohydrates and trying the Shangri-La Diet, the author noticed fluctuations in energy levels and overall health.
  4. In retrospect, some lifestyle changes made, like moving onto a narrowboat and altering food choices, may have influenced the author's health, even though the exact cause remains unclear.

In which I visit my parents

The Heart Attack Diet • 39 implied HN points • 02 Jun 23
🏥 Health & Wellness Nutrition Weight Exercise Mental health Well-being
  1. Visiting parents can lead to overeating due to their efforts to provide favorite foods and plentiful meals
  2. Weight fluctuations can happen after a visit home, but the effects may not be long-lasting
  3. It was surprising for the author to observe rapid weight gain with a specific diet and the potential for permanent weight increase due to deliberate overeating

ex150ish-3

The Heart Attack Diet • 39 implied HN points • 21 Sep 23
🏥 Health & Wellness Nutrition Exercise Weight Loss Energy Mental health
  1. The author shares their experience of regaining appetite and energy after a period of almost no appetite and significant weight loss.
  2. Engaging in activities like cold showers and swimming in cold water helps the author manage overheating and boosts their energy levels.
  3. Despite focusing on fixing the boat and feeling energetic, the author reflects on their weight loss journey and the impact of reintroducing carbohydrates to their diet.

039: Creatine: Far More Than a Performance Enhancer

Harnessing the Power of Nutrients • 139 implied HN points • 09 Jun 22
🏥 Health & Wellness Nutrition Supplementation Exercise Fertility Mental health
  1. Creatine is not just for enhancing athletic performance; it plays critical roles in various bodily functions like fertility, digestion, mental health, and even skin health.
  2. Creatine supplementation can help with methylation problems and is recommended at a dose of 3-5 grams per day.
  3. Creatine is involved in buffering ATP supply, increasing muscle power, and many other roles in cells with high energy demands or polarized structures.