Fitness Fervor

12/14/2025

12 tiny meaningful ways to feel happier this holiday season, says expert 👌🏽

This holiday season, the world feels heavy. There’s war, political division, and economic uncertainty converging to weigh us down — on top of the emotional and financial stressors people often experience this time of year.

It might feel tempting to lean into your inner Grinch, but there is a more realistic middle ground. Instead of putting unnecessary pressure on yourself to feel extra happy during the holidays, work on finding “happyish.”

You can do that by practicing micro-actions — like tiny mood resets — that help interrupt stress patterns in the brain at a scale most people can manage.

Try "practicing these micro-actions — like tiny mood resets," says Jennifer Moss, former member of the Global Happiness Council and author of "Unlocking Happiness at Work."

12/14/2025

The Math of Being Broke 😫 Why You Pay Double for Everything

This video breaks down the "Sam Vimes Boots Theory," a concept that explains why it is mathematically impossible for millions of people to save money.

We aren't talking about buying lattes or avocado toast; we are talking about the structural "poverty premium" that charges you extra for groceries, banking, transportation, and health because you lack the capital to be efficient.

If you feel like you are working harder than ever but your bank account is moving backward, you aren't crazy—you are stuck in an expensive loop.

In this video, we break down the "Sam Vimes Boots Theory," a concept that explains why it is mathematically impossible for millions of people to save money i...

12/14/2025

Cardio Without The Gym?👌🏾Sign me up for that!

Listen to the podcast 🎧 Why Vigorous Exercise Is 4–10x More Effective Than Moderate (New Evidence)

In this episode, Rhonda Patrick, PhD and endurance athlete Brady Holmer dissect a new Nature Communications study of more than 70,000 adults.

The study revealed that vigorous intensity exercise is roughly 4–10x more potent than moderate activity for reducing:
✅ All-cause mortality
✅ Cardiovascular events
✅ Type 2 diabetes
✅ Cancer outcomes

🔗 Link in bio to listen to the full episode.

12/14/2025

8 Extraordinary 100-Year-Olds Share Their Top Longevity Tips 🤗

After turning 100 years old, centenarians have life pretty much figured out — knowing what matters most for health and happiness.

These centenarians are still working, running a business, lifting weights at the gym, living on their own and getting married.

Here are their longevity secrets.

These centenarians are still working, running a business, lifting weights at the gym, living on their own and getting married. Here are their longevity secrets.

12/14/2025

How Effective Is the 12-3-30 Walking Workout Trend? 🤔 Experts Weigh In

A sports medicine doctor and physical therapist weigh in about the pros and cons of the popular, low-impact social media fitness routine.

♦️ Just How Effective Is the 12-3-30 Walking Workout?
♦️ How Often Should You Do the 12-3-30 Workout for Maximum Benefits?
♦️ Can the 12-3-30 Workout Replace More Traditional Cardio?

A sports medicine doctor and physical therapist weigh in about the pros and cons of the popular, low-impact social media fitness routine.

12/13/2025

A Hidden Brain State Before Sleep May Be The Key to Human Genius

The Beatles' song Yesterday was written in what psychologists refer to as the "hypnagogic state". 💆🏽‍♂️

This is the twilight zone between sleep and wakefulness, when we drowsily linger in a semi-conscious state, experiencing vivid mental images and sounds.

Many great discoveries and inventions have emerged from the hypnagogic state.

Research has shown that the hypnagogic state is a creative "sweet spot."

The Beatles' song Yesterday was written in what psychologists refer to as the "hypnagogic state".

12/13/2025

The "Work" Scam 🚨 Why Your $30/Hour Job Pays You $4

We are taught to judge our success by our "Gross Annual Salary." If you make $60,000 a year, you feel successful. But in the world of business, looking at Revenue without looking at Expenses is how you go bankrupt.

And the "business" of selling your labor has massive, hidden overhead costs that are destroying your wealth.

In this video, we perform a forensic audit on the average worker's life. We calculate the "Real Hourly Wage" by subtracting the hidden taxes of employment: Commuting costs, business attire, convenience food, and "decompression spending."

When you run the real numbers, you might find that your high-paying office job is paying you less per hour than the teenager flipping burgers down the street.

You aren't paid what you think you are paid.We are taught to judge our success by our "Gross Annual Salary." If you make $60,000 a year, you feel successful....

12/13/2025

Having More Muscle And Less Hidden Abdominal Fat Gives You A Younger Brain 💪🏽🧠

As if the benefits of strength training weren’t extensive enough, we have another perk to add to the pile: a younger brain.

That’s right – according to brand-new research that will be presented at the Radiological Society of North America’s annual meeting later this month, having more muscle mass can protect against brain ageing.

Meanwhile, having more visceral fat – that is, the hidden fat that sits deeper within your body, which lines your abdominal walls and surrounds many of your vital organs – accelerates brain ageing.

Here’s what the study discovered and what you can do to strengthen your body and sharpen your brain.

🔗 https://www.runnersworld.com/uk/training/cross-training/a69708130/more-muscle-for-younger-brain/

12/13/2025

Researchers Discover a Delicious Way to Reduce the Health Risks of Sitting 👨🏽‍🔬

Sitting for long stretches is a common part of modern life. Many adults are estimated to spend around six hours per day seated, and this amount of inactivity has been shown to reduce how well blood vessels function.

Earlier work has demonstrated that even a small 1% drop in vascular function, measured by brachial Flow-mediated dilatation (FMD), is linked to a 13% increase in the risk of cardiovascular disease. Conditions such as heart disease, strokes, and heart attacks all fall within this category.

Flavanol-rich foods like cocoa and tea may offer an easy way to guard your heart during long stretches of sitting.

12/12/2025

Mistletoe Kiss Recipe 👌🏽🥃 The Kitchn

When the holidays roll around, a rich, creamy drink like an old-school homemade eggnog or coquito (Puerto Rican coconut rum punch) can't be beat.

For times you don’t want a heavy cocktail — especially when you want to save some room for a big Christmas dinner, you're better off going with something light and effervescent.

A Mistletoe Kiss cocktail will whet your appetite. 🎯

It’s all about the homemade rosemary syrup.

12/12/2025

The 1% Shift That Can Transform Your Relationship, By A Psychology 💘

Relationship change, funnily enough, is often approached the same way people approach New Year’s resolutions.

People make big promises in service of their relationship that often require a 180 degree transformation.

And just like New Year’s resolutions, their lofty relationship goals are often abandoned mid-way and set aside to gather dust as mementos of what could have been.

But the more sustainable truth is one that often gets overshadowed in a culture obsessed with “big” love and dramatic breakthroughs.

The 1% shift turns micro-behaviors into macro-change. Here’s how you can integrate the 1% rule of relationships intentionally.

12/12/2025

What Your Heart Rate Should Be While Exercising, According to Experts 💓

Understanding your heart rate is crucial for more than just reaching optimal fitness–it can also help to reduce injury and stress, and even predict illness

Whoever we are, whatever we’re doing, we have a measurable heart rate. It’s a pretty clear sign of being alive. But what should your heart rate be when exercising?

Understanding your heart rate is crucial for more than just reaching optimal fitness–it can also help to reduce injury and stress, and even predict illness