Best Skin Care Products For Women: 🍏 What is Wendeler’s 5/3/1, Massage Guns Work, Coffee Science and more

NEWSLETTER - ISSUE #27

Dec 31, 2023

Issue # 27

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Weekly Wellness Wisdom

Welcome to the Naked Newsletter, your source for wellness and wisdom.

In this edition, we'll explore the importance of gym environments, discuss how exercise can improve your relationship, learn the power behind the Pomodoro Technique, and uncover why coffee makes some people poop.

TOP 3 MUST READS OF THE WEEK

7 Scientific Ways Exercise Can Keep Couples Together

In romantic relationships, we often adopt the habits of our partners, both good and bad. Ever heard the saying, "The couple that works together stays together?"

A 2021 study conducted at Kent State University found that people are more successful at exercising if they train with their romantic partner. Working out with your partner can solidify your bond, promote healthy lifestyle choices, and create greater accountability. After all, there's nothing like a little healthy competition to keep the sparks flying.

Learn 7 scientific ways exercise can help improve your relationship.

How to Find a Welcoming Gym Environment

New Year's is around the corner, and people are making resolutions to join or rejoin the gym to get fit and improve their health.

Factors like demographics, vibe, amenities, equipment, and even music are all important considerations. Above all, is the gym community welcoming?

Finding the right gym environment can be as stressful as buying a new house, but take your time picking your new second home.

Do Massage Guns Really Work?

Massage guns are the recovery tool that you never knew you needed. The percussive massager breaks down tight muscle tissues and increases blood flow.

They became popular in the gym community due to being a more mobile and quicker-to-use tool than a foam roller. However, they should accompany other recovery techniques.

Heather Asti PT, MPT believes, "A massage gun should be used in conjunction with stretching, mobility exercises, and progressive strengthening exercises for a well-rounded rehab program."

If you're still wondering how effective they are and the best way to keep DOMS away, check out these dos and don'ts of using a massage gun.

HEALTH & WELLNESS

Science Explains Why Coffee Makes You Poop

For many, coffee is a way of life and that comes in different variations like the French press, Keurig and Nespresso pods, pour-over, drip machine, and waiting in line at a coffee shop.

Despite benefits such as improved cognitive function and heightened alertness, there's a caveat; a single cup of java gives some the urge to poop after just a few sips.

Dive into the science behind how coffee affects the digestive system and why it sends people running for the bathroom.

Power up Your Productivity With the Pomodoro Technique

The Pomodoro Technique is one of the ultimate productivity hacks to help build focus and prevent burnout.

Using a timer, tasks are worked on for 25 minutes and then a 5-minute rest is allowed. This is one Pomodoro. After 3-4 Pomodoros, rest for 15 or 30 minutes.

Find out how the Pomodoro technique can improve your work habits and ways to implement it into your day.

7 Popular Breakfast Foods That Boost Morning Stress

With little time in the morning to get out of the door, grabbing carb-heavy and sugar-filled breakfasts like donuts, smoothies, and fully-loaded coffees is usually the quickest option. Did you know that food can affect your mood?

After the sugar rush is gone and the carbs have burned up, these types of foods can often cause you to crash, affecting your mood and energy levels.

Psychiatrist and nutrition expert Uma Naidoom, M.D., explains 7 popular breakfast foods that boost morning stress levels.

Wendeler's 5/3/1 Is Your Roadmap to Training Success

There's no such thing as the perfect workout program, but if you had to stick to one for a year, Jim Wendler's 5/3/1 is among the top.

Wendler was a prominent powerlifter with the Westside Barbell Club in the 90s and developed the program as a holistic approach to strength training in the off-season.

5/3/1 uses 90% of the 1-rep max for the main lifts: bench press, deadlift, squat, and overhead press, during microcycles (one week) mesocycles (three or four weeks).

If you're looking for a program to keep you organized and challenged, Wendler's 5/3/1 is your training roadmap to training success.

TRENDING ON SOCIAL

Does Whey Protein Raise or Lower Cholesterol?

Whey concentrate, whey isolate, and casein are some of the most popular forms of protein powders on the market. With each containing different degrees of fat, is one more effective than the other, and should you be concerned about how your protein powder affects your cholesterol levels?

Nutrition coach Maya Valenti explains the facts that you should know about protein powders.