Health & Fitness, page 2
Body, exercise, sleep, nutrition, food and cooking. 79 links, newest first. Page 2 of 2.
Links 51 to 79
Slow five-second breaths improve sleep
Short · tiktok.com · Issue #120
Biofeedback apps show the breathing rhythm so you can match it
Summary
Breathing at about four to seven breaths per minute, roughly five seconds in and five out, improves sleep, the speaker says.
The speaker calls resonance frequency breathing the top way to improve sleep: breathe at four to seven breaths per minute, about five seconds in and five seconds out, optionally with a biofeedback app. The speaker says this improves heart rate variability, deep sleep and how quickly you fall asleep, by shifting the nervous system from fight-or-flight toward rest.
Key points- Biofeedback apps show the breathing rhythm so you can match it
- Claims it improves heart rate variability, deep sleep and REM sleep latency
- Says you should fall asleep within 10 minutes of your head hitting the pillow
Caffeine Calculator: Safe Daily Limits by Body Weight
Tool · caffeineinformer.com · Issue #120
Caffeine Informer's calculator estimates how much of a caffeinated drink a person can have based on body weight, and at what amount it could be dangerous.
Summary
Caffeine Informer's calculator estimates how much of a caffeinated drink a person can have based on body weight, and at what amount it could be dangerous. Users enter a drink and their weight in pounds or kilos. The page cites health authorities recommending no more than 200 mg of caffeine in a single dose for adults, with lower limits for children and teens. Caffeine in food is excluded.
Sleep Position and Spine Health
Watch · youtube.com · 22 min · Issue #115
A physiotherapist's YouTube description by Dr.
Summary
A physiotherapist's YouTube description by Dr. Marcin Wytrazek, published June 2023, on how sleep position affects people with certain conditions. Conditions named include sciatica, disc herniation, degenerative spine disease, shoulder impingement and peritrochanteric bursitis. The video stresses that sleep position is only one of many factors in spinal health.
f.lux: Screen Color That Follows the Time of Day
Tool · justgetflux.com · Issue #114
f.lux is a desktop program that shifts a display's color toward warm tones at night and to daylight tones during the day, adjusted to the user's location and indoor lighting.
Summary
f.lux is a desktop program that shifts a display's color toward warm tones at night and to daylight tones during the day, adjusted to the user's location and indoor lighting. The page lists it as free on macOS and Linux and free for personal use on Windows, with separate corporate and site licenses. It can also sync with Hue smart lights.
How Social Apps Affect Sleep
Read · socialmediatoday.com · 2 min · Issue #114
A 2022 Social Media Today article by Andrew Hutchinson summarizing a Sleep Junkie study of 2,012 Americans who wore smartwatches to track sleep after using their phones before bed.
Summary
A 2022 Social Media Today article by Andrew Hutchinson summarizing a Sleep Junkie study of 2,012 Americans who wore smartwatches to track sleep after using their phones before bed. Users of TikTok's For You feed spent about 14% of their sleep cycle in REM, roughly half the recommended amount. The study attributes the effect mainly to blue light, and suggests dark mode and no screens for two hours before sleep.
CubeTrek: GPS Track Viewer With 3D Terrain
Tool · cubetrek.com · Issue #106
CubeTrek is a web app for viewing and managing GPS tracks over realistic 3D terrain, aimed at skiing, mountaineering, mountain biking and trail running.
Summary
CubeTrek is a web app for viewing and managing GPS tracks over realistic 3D terrain, aimed at skiing, mountaineering, mountain biking and trail running. It offers replay mode, dashboard statistics, matching of repeated routes and import of GPX and FIT files, with sync to Garmin Connect, Polar Flow and Coros. The code is open source under GPL v2, and replay mode is limited by quotas.
Workout.lol: Workout Routine Builder
Tool · workout.lol · Issue #105
Workout.lol is a small web app that builds a workout routine from the equipment you have and the muscles you want to train.
Summary
Workout.lol is a small web app that builds a workout routine from the equipment you have and the muscles you want to train. The page calls it the easiest way to create a workout routine. Its listed creator is the handle @wweb_dev.
A 36-hour fast helped unstick weight loss
Short · tiktok.com · Issue #104
Describes 36 hours without food, then 12 hours of eating, over 30 days
Summary
The speaker says a 36-hour fast helped unstick weight loss, and the first weight lost came from the belly.
Dr. Mindy Pelz describes a 36-hour fast followed by 12 hours of eating, done over a 30-day period in a study she cites. She says that at 36 hours blood sugar drops, the body triggers autophagy and ketone production, and weight is lost, with the largest drop around the belly. The clip presents this as a way to break weight loss resistance.
Key points- Describes 36 hours without food, then 12 hours of eating, over 30 days
- Claims the fast lowered blood sugar, triggered autophagy and reduced inflammation
- Says the weight dropped most from around the belly
Eat This Much: Meal Planning App
Tool · eatthismuch.com · Issue #100
Eat This Much builds meal plans from food preferences, budget and schedule to help users reach diet and nutrition targets.
Summary
Eat This Much builds meal plans from food preferences, budget and schedule to help users reach diet and nutrition targets. Users can choose diets such as keto, vegan or Mediterranean and set calorie and macro goals. Grocery lists can be delivered through Instacart or AmazonFresh, and a virtual pantry lets the planner use foods you already have.
How to Conquer Spicy Food (Hot Ones Challenge)
Watch · youtube.com · 30 min · Issue #99
A Food Theory video from May 2023 tests unusual ways to stop the burn from a spicy wing during the Hot Ones Challenge by First We Feast.
Summary
A Food Theory video from May 2023 tests unusual ways to stop the burn from a spicy wing during the Hot Ones Challenge by First We Feast. It ends with a sauce the description calls far hotter than Last Dab. The creators are Matthew Patrick, Santi Massa and Brittany Leigh Turnbull.
Matt Walker on sleeping outside your home
Short · en.wikipedia.org · Issue #97
A clip featuring Matt Walker, who discusses how the brain works when people do not sleep in their own home.
Summary
A clip featuring Matt Walker, who discusses how the brain works when people do not sleep in their own home.
Can You Overdose on Weed?
Read · popsci.com · 6 min · Issue #96
Marion Renault's Popular Science article, updated April 2023, argues that a fatal cannabis overdose is almost certainly not possible, although too much THC can cause serious symptoms.
Summary
Marion Renault's Popular Science article, updated April 2023, argues that a fatal cannabis overdose is almost certainly not possible, although too much THC can cause serious symptoms. It cites NIDA and CDC positions and a 2016 study of 430 poison-center calls about edibles, where about a quarter involved children under five. It also notes that synthetic cannabinoids cause much worse cardiovascular effects.
StillTasty
Tool · stilltasty.com · Issue #90
StillTasty is a shelf-life reference site, run by StillTasty LLC, that shows how long thousands of foods and drinks keep.
Summary
StillTasty is a shelf-life reference site, run by StillTasty LLC, that shows how long thousands of foods and drinks keep. Its Keep It or Toss It search gives storage timelines for specific items. It also has browsable food categories, Q&A and articles such as how to thaw a turkey. The page.
Anxiety and gut problems share a cause
Short · tiktok.com · Issue #89
Same neurotransmitters control mood and gut motility, the speaker says
Summary
The speaker claims anxiety and gut problems often share a cause, and that many food allergies are not real.
Per its description, this is an excerpt from The Diary of a CEO podcast with Gary Brecka. The speaker says many people with generalized anxiety or depression also have gut problems, because the same neurotransmitters control gut motility. The speaker also argues that people who report many food allergies usually are not allergic, since true allergies are consistent rather than occasional.
Key points- Same neurotransmitters control mood and gut motility, the speaker says
- Real allergies are consistent, so eating a food without reaction means no allergy
- Says bloating, gas and IBS-type symptoms often trace back to these links
Snoozing mid cycle causes lasting grogginess
Short · tiktok.com · Issue #86
Sleep cycles last 75 to 90 minutes, and snoozing starts a new one
Summary
Hitting snooze wakes you mid sleep cycle, causing grogginess that the speaker says can last about four hours.
Mel Robbins argues that hitting snooze causes sleep inertia. Drifting back to sleep starts a new sleep cycle of 75 to 90 minutes, so the alarm nine minutes later wakes you in the middle of that cycle. She says the groggy feeling can take about four hours to clear and advises getting up immediately.
Key points- Sleep cycles last 75 to 90 minutes, and snoozing starts a new one
- Nine minutes into a 75-minute cycle leaves you in deep sleep
- Sleep inertia, the groggy feeling, takes about four hours to clear, he says
Fix posture by raising arms and breathing
Short · tiktok.com · Issue #85
Raise arms, squeeze your butt, and rotate fists as far back as you can
Summary
Fix posture by raising your arms, squeezing your glutes and breathing, not by slouching in the shown posture.
Coach Eli shows a short posture exercise and says that the slumped pose shown in the clip makes posture worse. The exercise: raise the arms, squeeze the glutes, rotate the fists back as far as possible, raise and lower the arms, breathe for 20 seconds, then relax.
Key points- Raise arms, squeeze your butt, and rotate fists as far back as you can
- Raise and lower, breathe for 20 seconds, then relax
- The speaker warns that the posture shown in the video makes things worse
Silicone earplugs and zinc spray for travel
Short · tiktok.com · Issue #84
Silicone earplugs plaster over the ear, block more sound, and allow side sleeping
Summary
Travel kit tips include silicone earplugs, a rubbing ball for feet, zinc spray, and vitamin C hourly while awake.
Tim Ferriss shares three travel items. Silicone earplugs sit over the ear rather than inside it and block more sound, a spiky rubber ball helps release tension in the feet, legs, hips and back, and sprayable zinc is used on travel days along with 1 g vitamin C tablets taken hourly while awake.
Key points- Silicone earplugs plaster over the ear, block more sound, and allow side sleeping
- A spiky rubbing ball rolled under the feet before and after travel eases tension
- Vitamin C at 1 g every waking hour, and zinc spray on travel days
Wait 90 minutes before first caffeine
Short · tiktok.com · Issue #79
Caffeine blocks adenosine receptors, and adenosine rushes in when caffeine wears off
Summary
Delay caffeine about 90 minutes after waking so adenosine can clear, which the speaker says prevents the afternoon crash.
The speaker explains that caffeine blocks adenosine receptors, while adenosine builds up during waking hours and causes fatigue. When the caffeine wears off, the adenosine that is still present binds the receptors, producing a crash. The speaker advises waiting about 90 minutes after waking before caffeine, so adenosine can clear, which the speaker says avoids the usual 2 or 3 p.m. slump.
Key points- Caffeine blocks adenosine receptors, and adenosine rushes in when caffeine wears off
- Wait roughly 90 minutes after waking before drinking any caffeine
- The speaker says the usual 2 to 3 pm crash no longer happens
Make instant coffee with cold water first
Short · tiktok.com · Issue #77
Instant coffee burns easily, so add cold water first to dissolve it
Summary
Instant coffee tastes bad when made wrong, so dissolve it in cold water first, then add hot, at one teaspoon per six-ounce cup.
The speaker says instant coffee tastes bad when made wrong. Add cold water first and dissolve the powder, then add hot water, since instant coffee is fragile and burns easily. The speaker recommends a teaspoon per cup, but notes that a cup is 6 ounces rather than 8, so the usual ratio makes it too weak.
Key points- Instant coffee burns easily, so add cold water first to dissolve it
- A cup is 6 oz, not 8, so most people make it too weak
- The speaker says a dislike may be an elitist view of coffee rather than a flaw
Daniel Lieberman: Exercise Has Been Medicalized
Watch · youtube.com · 8 min · Issue #75
Harvard professor Daniel Lieberman, author of Exercised, argues in this Big Think video that modern exercise has been medicalized and turned into something people feel obliged to do.
Summary
Harvard professor Daniel Lieberman, author of Exercised, argues in this Big Think video that modern exercise has been medicalized and turned into something people feel obliged to do. Historically, people stayed active through necessary and socially rewarding activities such as hunting, dancing and sports. The video covers the 10,000 steps myth and the warrior origins of exercise, and claims treadmills were invented as prison torture machines.
A conspiracy-style story about raw milk
Short · tiktok.com · Issue #75
Claims a new, expensive machine pushed 99% of small dairy farms out
Summary
The speaker claims Rockefeller lobbied to outlaw raw milk, pushing small dairy farms out of business in 1933.
The speaker tells a satirical story in which a 1933 industrialist lobbies to outlaw raw milk after pasteurization machinery appears, pushing small dairy farms out of business and rural workers into cities. The speaker presents the result as a deliberate psyop lasting generations, with raw milk now illegal to sell in many states. The account is a conspiracy-style interpretation rather than documented history.
Key points- Claims a new, expensive machine pushed 99% of small dairy farms out
- Says raw milk sales are now illegal in many states after lobbying
- Calls the outcome a psyop lasting several generations
A neck routine that ends in a yawn
Short · tiktok.com · Issue #74
Clasp hands behind your head and move only your eyes to one side until you yawn
Summary
Turning your head and eyes until a yawn or sigh, the speaker says, resets the nervous system and eases neck and head pain.
The speaker demonstrates a neck routine said to reset the vagus nerve and ease headaches, migraines and neck, shoulder or back pain. Turn the head as far as possible each way, clasp the hands behind the head, keep the face forward, and move the eyes to one side until an involuntary yawn or sigh. The head then turns farther, and the speaker says the routine has cleared their own headaches.
Key points- Clasp hands behind your head and move only your eyes to one side until you yawn
- Repeat the other side, then turn the head again, which now turns farther
- Claims this relieves headaches, migraines, and neck, shoulder and back pain
Wait an hour before eating after waking
Short · tiktok.com · Issue #70
After an alarm wakes you, melatonin is still high and takes an hour or two to fall
Summary
Avoid eating in the first hour after waking, since melatonin is still high and cortisol peaks, so your body is not ready to digest food.
The speaker recommends waiting an hour after waking before eating. Melatonin stays high for an hour or two after an alarm wakes you, and cortisol peaks about 45 minutes after waking. The speaker describes the morning as a hormonal handover from sleep to stress, when the body is not ready to digest food.
Key points- After an alarm wakes you, melatonin is still high and takes an hour or two to fall
- Cortisol peaks within the first 45 minutes of waking, when digestion is not ready
- The speaker says the body is not ready to digest food in the morning
A Cleanse Won't Detox Your Body, But Here's What Will
Watch · youtube.com · 5 min · Issue #54
A 2021 TED video by Dr.
Summary
A 2021 TED video by Dr. Jen Gunter from the Body Stuff series, arguing that cleanses and detox products do not remove toxins and some may harm health. It explains how the body naturally clears harmful substances and what people can do to keep that system working well.
MuscleWiki
Tool · musclewiki.com · Issue #47
An exercise library organized around an interactive muscle map: clicking a muscle shows targeted exercises.
Summary
An exercise library organized around an interactive muscle map: clicking a muscle shows targeted exercises. It advertises over 2,000 exercises, each with video tutorials and step-by-step instructions, plus a Generator tool and mobile apps. The site describes the library as free with no registration required.
Why Is It So Hard to Cure Cancer?
Watch · youtube.com · Issue #25
A TED-Ed lesson by Kyuson Yun, directed by Artrake Studio, explains why cancer remains uncured despite major advances such as sequencing the human genome and eradicating smallpox.
Summary
A TED-Ed lesson by Kyuson Yun, directed by Artrake Studio, explains why cancer remains uncured despite major advances such as sequencing the human genome and eradicating smallpox. It presents the challenges behind the difficulty and notes that cancer affects more than 14 million people and their families at any given time.
Can Will Smith Lose 20 lbs in 20 Weeks?
Watch · youtube.com · Issue #24
Will Smith tries to lose 20 pounds in 20 weeks while finishing his memoir, with guests Dr.
Summary
Will Smith tries to lose 20 pounds in 20 weeks while finishing his memoir, with guests Dr. Ramani and Aaron Ferguson. The episode covers the pressure of the challenge, the weigh-in, and a writing camp, and Smith reaches a turning point he did not expect. The video is produced by Westbrook Media.
The Link Between Great Thinking and Walking
Read · lithub.com · Issue #18
Anthropologist Jeremy DeSilva, in an excerpt from his book First Steps, argues that walking helps people think.
Summary
Anthropologist Jeremy DeSilva, in an excerpt from his book First Steps, argues that walking helps people think. He notes that Charles Darwin developed much of his theory while walking. A Stanford study found students who walked on a treadmill scored about 60% higher on a creative-uses test, and a University of Iowa study linked regular walks to improved brain connectivity in older adults.
Foodpairing Inspire: A Recipe Library Built on Food Science
Tool · inspire.foodpairing.com · Issue #6
Inspire is a Foodpairing web app that works as a personal recipe library powered by food-pairing science.
Summary
Inspire is a Foodpairing web app that works as a personal recipe library powered by food-pairing science. Foodpairing lets users find ingredients that match each other by shared aroma compounds.
Related reading paths
- Sleep better9
- Build a workout routine7
- Fix posture and neck pain7
- How the brain works10
- Calm an anxious, overthinking mind10
- Phones, feeds and your head8