The hottest Exercise Substack posts right now

And their main takeaways
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Top Health & Wellness Topics

Some Things I Like About “The New Evolution Diet”

Harnessing the Power of Nutrients • 19 implied HN points • 05 Feb 11
🏥 Health & Wellness Intermittent Fasting Exercise Nutrition Metabolism Well-being
  1. Intermittent fasting can potentially lengthen life, prevent degenerative diseases, offer dietary flexibility, and provide spiritual growth.
  2. Avoiding snacking, having three meals a day, and exercising in a fasted state can be extremely helpful for improving health and overcoming sleeping issues.
  3. High-intensity interval training, short bursts of exercise, and strength training can be effective for fitness and are backed by research, while calorie counting may not be necessary for a healthy diet.

Redefining Gut Health: Minimizing Laxative Dependency (Part 5/5)

Gutsphere - Your Ultimate Guide to Optimal Gut Health • 0 implied HN points • 02 Jun 23
🏥 Health & Wellness Gut Health Diet Exercise Stress management Digestive Health
  1. Investing in gut health is vital for overall well-being by reducing reliance on laxatives and promoting a healthy gut environment.
  2. A holistic approach to digestive health involves diet, lifestyle, and mind-body practices to support gut health and overall wellness.
  3. Effective strategies for preventing constipation include a high-fiber diet, staying hydrated, regular exercise, mindful eating, establishing a routine, and stress management.

Nature’s Laxatives: DIY Alternatives for a Healthy Gut ( Part 4/5)

Gutsphere - Your Ultimate Guide to Optimal Gut Health • 0 implied HN points • 01 Jun 23
🏥 Health & Wellness Nutrition Lifestyle Exercise Natural remedies Self-care
  1. Natural alternatives to laxatives include bulk-forming, osmotic, and stimulant options like fiber-rich foods, prunes, and senna.
  2. Dietary changes, like adding high-fiber foods and probiotic-rich foods, can have similar effects to laxatives in promoting gut health.
  3. Lifestyle modifications, such as regular physical activity, hydration, stress management, and listening to your body's signals, can reduce the need for laxatives.

Ode to Walking

As Ever • 0 implied HN points • 27 Jan 24
🏥 Health & Wellness Exercise Physical health
  1. Walking is a pure and free pleasure in life, unmatched by any sin or sorrow.
  2. Walking allows for exploration and connection with the world at a slow and deliberate pace.
  3. The act of walking can be a transformative and enriching experience, revealing the beauty and vastness of the world.

Myth of the Day: You Must Exercise More to Lose Weight

Are You Okay? • 0 implied HN points • 15 Nov 22
🏥 Health & Wellness Weight Loss Exercise Well-being Physical health Mental health
  1. Exercise alone generally does not result in weight loss; it's more about managing expectations and understanding the complex factors at play.
  2. Incorporating strength training can be crucial for weight loss as it helps build muscle mass, which is key for metabolism and fat-burning.
  3. Consider switching up your exercise routine, including trying morning workouts, and focus on finding joy and health benefits in physical activities beyond just weight loss.
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Myth of the Day: BMI is the Bible

Are You Okay? • 0 implied HN points • 31 Oct 22
🏥 Health & Wellness Diet Exercise Weight Loss BMI
  1. BMI is not the sole indicator of health - it's like the SAT, just one data point. Context around weight, like genetics, metabolism, and lifestyle, is crucial.
  2. Health is more than just a number on the scale - healthy habits, genetic factors, and overall lifestyle play key roles in well-being.
  3. Focus on realistic goal-setting, healthy habits, and individual health goals, rather than solely relying on BMI for health and weight management.

Mind the Gap

Are You Okay? • 0 implied HN points • 01 Feb 22
🏥 Health & Wellness Self-care Nutrition Exercise
  1. It's normal to neglect health during a global pandemic due to challenges like burnout and disrupted routines. Prioritize self-care and routine tune-ups for overall well-being.
  2. Connecting intentions with actions is crucial for behavioral change. Identify roadblocks like lack of time or resources, and seek realistic and sustainable solutions.
  3. Establish healthy habits by focusing on basic needs like nutritious eating, regular exercise, ample sleep, and stress management. Gradual progress and support are key for long-term success.

Pace Yourself

Are You Okay? • 0 implied HN points • 14 Jun 21
🏥 Health & Wellness Mental health Physical health Nutrition Sleep Exercise
  1. Sleep is crucial for physical and mental health. Aim for 7-8 hours of restful sleep to improve mood, stress management, focus, and more. Prioritize a bedtime routine for overall well-being.
  2. Pay attention to your eating habits. Evaluate your relationship with food, ensure you're getting proper nourishment, and avoid stress-eating. Keeping a food journal can help maintain healthful eating.
  3. Incorporate movement into your daily routine. Regular exercise is beneficial for various health conditions and doesn't have to be complex. Start with simple activities like a morning walk or short yoga stretches.

Get Outside

Are You Okay? • 0 implied HN points • 01 Oct 20
🏥 Health & Wellness Mental health Physical health Outdoor activities Exercise
  1. Bundle up and get outside to enjoy cold weather activities like hiking, ice-skating, and fort-building for mental and physical health.
  2. Invest in outdoor heaters or fire pits to socialize safely while maintaining a six-feet distance from others.
  3. Staying active and planning fun outdoor activities can combat stress and emotional tolls of winter, reducing the need for indoor gatherings.

A Healthy Lifestyle Isn't Enough

Austin's Analects • 0 implied HN points • 02 Jun 23
🏥 Health & Wellness Healthy Lifestyle Sleep Exercise Nutrition
  1. Health is not just a lifestyle choice but should be treated as a healthcare priority focusing on sleep, exercise, and nutrition.
  2. Prioritizing health should not be limited to free time but should be a 24/7 commitment
  3. Society often neglects the importance of sleep, with work environments and culture contributing to a lack of emphasis on well-being.

Working Out While Sick: Should You Do It?

Austin's Analects • 0 implied HN points • 02 Jun 23
🏥 Health & Wellness Fitness Illness Exercise Symptoms Workout
  1. Define your symptoms when deciding whether to work out while sick, by separating symptoms into above-neck and below-neck categories.
  2. Based on your symptoms, adjust your workout plan accordingly. For above-neck symptoms, it's okay to exercise at a moderate intensity, while for below-neck symptoms, resting or gentle exercises like walking or yoga are recommended.
  3. Execute your adapted workout plan and don't feel bad about not going full throttle. Take care of yourself by following a plan that supports your fitness despite being ill.

3 Travel Hacks for Business Folks Travelling Across Time Zones (To Stay Healthy and Avoid Getting…

Austin's Analects • 0 implied HN points • 25 Apr 23
🏥 Health & Wellness Travel Diet Sleep Exercise
  1. Eating real food is crucial when traveling for business to avoid digestive issues and ensure a pleasant trip.
  2. Prioritizing sleep, morning sunlight, avoiding alcohol, and consistent sleep schedules help the body adjust to time zone changes during business travels.
  3. Moving your body, even with a 20-minute HIIT session or a simple walk, is essential to maintaining fitness while on a business trip.

“Leaky Blood Vessels” May Underlie Clotting in COVID-19

Harnessing the Power of Nutrients • 0 implied HN points • 15 May 20
🏥 Health & Wellness COVID-19 Nutrition Exercise Treatment Prevention
  1. Hypertension, diabetes, and obesity are strongly linked to severe COVID-19 outcomes due to systemic clotting, potentially caused by "leaky blood vessels"
  2. Exercise is crucial as it can decrease the permeability of blood vessel walls, making home exercise important during lockdowns
  3. Citrulline, zinc, and antioxidants may play a role in supporting the endothelium and potentially help prevent clotting dysfunction in COVID-19

016: Should You Do CrossFit on a Ketogenic Diet?

Harnessing the Power of Nutrients • 0 implied HN points • 25 Jul 16
🏥 Health & Wellness Nutrition Exercise Performance Weight Loss Hormones
  1. A low-carbohydrate ketogenic diet can lead to weight loss and body fat reduction without sacrificing performance in certain types of workouts.
  2. The impact of a ketogenic diet on maximal performance in weight-lifting or sports involving short bursts of energy is still unclear and requires further study.
  3. Hormonal adaptations to a ketogenic diet may potentially have negative impacts on thyroid hormone, cortisol, LDL-cholesterol, and sex hormones, so it's important to consider these aspects.

The Doctor's Heart Cure

Harnessing the Power of Nutrients • 0 implied HN points • 01 Mar 09
🏥 Health & Wellness Diet Exercise Heart Disease Medications Lifestyle
  1. The Doctor's Heart Cure offers insights into what truly causes heart disease, including factors like elevated homocysteine and deficiencies in CoQ10, providing a proactive approach to heart health.
  2. America's reliance on reactive medicine highlights a lack of understanding about heart disease causes, often leading to unnecessary drugs and their side effects.
  3. Dr. Sears recommends a unique heart-healthy diet emphasizing high-quality red meat, fish, and poultry, and advocates for interval training over conventional endurance exercises for improved heart health.

Bite-Sized Self-Care Challenge Day 13

QUALITY BOSS • 0 implied HN points • 13 Jan 24
🏥 Health & Wellness Exercise Self-care Mental health Physical health Lifestyle
  1. Exercise is really important for your physical health and helps improve your brain and mental health too. Getting your body moving can make you feel a lot better.
  2. You don't need fancy equipment to exercise. Simple activities like walking or jogging can help you stay healthy and feel good.
  3. Today, try to get your heart rate up through some fun physical activities. Just remember to listen to your body and do what feels right for you.

Bite-Sized Self-Care Challenge Day Four

QUALITY BOSS • 0 implied HN points • 04 Jan 24
🏥 Health & Wellness Self-care Fitness Exercise Health tips Lifestyle
  1. Taking a few minutes to stretch can really help improve your posture and flexibility. It's an easy way to counter the effects of sitting all day.
  2. There are simple stretches you can do at home or work that don't take long, like hamstring stretches and shoulder rolls. They can make a big difference in how you feel.
  3. Incorporating stretching into your daily routine is a great self-care practice. It keeps your body relaxed and helps prevent stiffness.

Strength training principles for software engineers

Tranquil Thoughts • 0 implied HN points • 21 Jun 23
🏥 Health & Wellness Fitness Exercise Wellness Nutrition Self-Improvement
  1. Always use a full range of motion when exercising. It helps your muscles grow better and reduces the chance of injury.
  2. Aim for explosive lifts but lower the weights slowly. This method builds strength while keeping you safe from injuries.
  3. Make sure every set is challenging, getting close to failure. This ensures your muscles are really being worked, leading to better results.

A North Star Metric for my Personal Life

CAUSL Effect • 0 implied HN points • 05 Jan 24
🏥 Health & Wellness Personal Health Dieting Exercise Mental health Lifestyle changes
  1. Using a North Star Metric can help simplify personal goals. It lets you focus on one main goal instead of getting overwhelmed by many smaller targets.
  2. Brushing teeth by 8pm is an effective way to support health goals. It helps avoid late-night snacking, encourages intermittent fasting, and increases energy levels.
  3. Tracking progress is important for staying motivated. By monitoring this specific behavior, you can work towards better health outcomes more easily.