Tag: feelbetter

Tuesday Tip: How to be healthy 🥗

The health and wellness industry loves to sell you the idea that to be healthy you need cold plunges,infrared light, expensive trackers, trendy supplements etc . But the truth? You only need to nail a few basics to cover most of your health and fitness needs.

# Reduce bodyfat and build muscle

Too much body fat raises health risks, but you don’t need to be shredded. Research shows the lowest mortality risk is around 20- 22% body fat for men and 25-30% for women, which is quite attainable. Also vital is building and keeping muscle as it supports metabolic health and helps prevent age-related weakness.

# Move more
Sitting for 10+ hours a day can raise your risk of death by up to 192%. Even light movement, walking, household chores etc adds up. Around 7–9000 steps a day is a great target but it depends what your baseline is – something beats nothing.

# Eat mostly well
Eat a balanced diet including protein, carbs, fruit/veg and plenty of whole foods. Include healthy fats and enough fibre too (around 14g per 1000 calories). It’s fine to have sugar/junk food – just have it in moderation.

# Don’t overdo the booze
The idea that a little alcohol is healthy is false. Health risks rise with ANY consumption of alcohol. It’s one of the few actual carcinogens (cancer causing) foodstuffs. The less, the better.

# Prioritise sleep—especially regular sleep
Short sleep is linked to higher health risks, but this is often also linked to high stress and poor diet it’s hard to tease apart the biggest risks. Regular exercise can offset some harm of short sleep. Sleep regularity (consistent wake/bed times) may be more important than total hours.

You don’t need a magic hack to be healthy. Move your body, lift some weights, eat sensibly, keep alcohol low, and get consistent sleep. Do that, and you can safely ignore 90% of the wellness info online.

Happy Tuesday 🤗
Xx

Tuesday Tip: Walking in Weighted Vests 🏋️‍♂️

Another month another social media fad – walking in weighted vests are the latest thing fitness influencers claim are essential. Now whilst a weighted vest can make a walk feel a bit tougher, it’s not the muscle-building, fat-burning, bone-strengthening miracle some influencers make it out to be.

Let’s look at the claims. It claims to effectively build muscle. Wearing a vest doesn’t come close to traditional resistance training. It might offer a slight challenge for beginners, but for real gains, you need proper lifting with progressive overload. Could you do squats, lunges, and jumps with a vest – yes sure but it won’t help with moves like deadlifts, presses, and rows etc.

They claim it improves bone density, however studies show that even when worn for over 7 hours a day, the impact on bone density is minimal. Exercise itself is the real driver behind stronger bones.

What about increasing fat loss? Wearing a weighted vest might increase calorie burn slightly (about 1 extra calorie per minute while running with 10% bodyweight), but to see any meaningful fat loss effect, you’d m need to wear it for 8+ hours a day, which also increases the risk of back pain and injury. That’s a steep trade, off for a tiny reward.

So in short

⁃ Walking with a weighted vest is not a fat loss hack

⁃ It won’t build muscle or strengthen bones on its own

⁃ It can add variety or intensity to your walks or bodyweight workouts for some exercises.

If wearing one makes your walk more enjoyable, go for it! All movement is good movement. But if your goal is meaningful fat loss or strength, stick to what works: lift weights, move consistently, adjust your nutrition, and stay patient.

No trendy shortcut can replace the basics. Don’t let social media ‘experts’ derail your progress.

Happy Tuesday 🤗
Xx

Tuesday Tip: Does when you eat matter? ⏰

Let me preface this by saying that fat loss is all about calories in vs. calories out. To lose weight, you must be in a calorie deficit. No timing trick or magic eating window can override that. But when you eat can make it easier (or harder) to stay in that deficit.

Your body isn’t just a calorie calculator, it runs on a 24-hour cycle called the circadian rhythm. This internal clock responds to light, dark, and food. Insulin, the hormone that helps manage blood sugar, plays an important role in this. Insulin sensitivity is naturally higher earlier in the day, meaning your body processes glucose more efficiently at breakfast and lunch than it does at night. So what does this mean! You’re better equipped to burn, not store, energy earlier in the day.

On the flip side, eating late, especially close to bedtime, can work against you. Studies show people who eat most of their calories late at night tend to store more fat and have a higher risk of weight gain. Why? Because your body is winding down, not ramping up for digestion and energy use.

So what can you do?

• Frontload your meals: eat more earlier in the day when your metabolism is more active

• Don’t skip breakfast (unless it genuinely works for you and if you’re not getting the results you want then it isn’t working)

• Try to finish eating at least 2–3 hours before bed

• Avoid late-night snacking, even “healthy” snacks can quietly tip you out of a deficit

No need to overhaul your schedule overnight, but small shifts can make a big difference in how easy fat loss feels.

Consistency still wins but timing can be your secret weapon to help you stay on track.

Happy Tuesday 🤗
Xx