+ 6 expert tips for cold weather running ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏
Weekly Wellness Wisdom Welcome to the Naked Newsletter, your source for wellness and wisdom. In this edition, we'll find out the benefits of submaximal training, get loose with the Limber 11, strategize for cold weather running, and start construction on your personal home tiki bar. | | | | |
| | TOP 3 MUST READS OF THE WEEK | | | | | | 5 Science-backed Strategies For Building Better Habits | Self-help books and self-proclaimed YouTube gurus often emphasize the importance of cultivating "good habits" as a vehicle for productivity. The real challenge lies in the initial steps of getting your wheels rolling. How can you maintain motivation, and accountability, and extend grace to yourself during setbacks? Try adding these 5 strategies to your day to see progress in making positive changes. | | | | | Ultra-processed foods linked to depression in women | New research warns against frequent consumption of ultra-processed foods and artificial sweeteners, revealing their link to depression in women. Foods like frozen pizzas, ready-made meals, cookies, cakes, and sodas, have been associated with causing obesity, cancer, depression, inflammation, gut issues, and metabolic disorders. A study published in "JAMA Network Open'' examined the diets of 32,000 middle-aged women (42-to-62-years-old) linked to consuming higher ultra-processed foods and artificial sweeteners to triggering purinergic transmission in the brain, which may be involved in the cause of depression. Giving up beloved Starbucks Pumpkin Spice Lattes or cheesy pizzas might be a dealbreaker, finding a healthy balance can go a long way. | | | | | NCAA Is Considering Becoming 420 Friendly | Over the last few years, marijuana has caused athletes like Michael Phelps, Sha'Carri Richardson, and Malik Beasley to be fined, sidelined, and disqualified from competing in their sports. The NCAA is discussing dropping marijuana testing from its "banned substances" list due to no conclusive evidence of enhancing athletic performance. Each of the three division governing boards will vote on the decision this fall. This comes on the heels of the NBA, NFL, MLB, and NHL all decreasing or stopping testing players for weed. | | | | | |
More Isn't Always Better When it Comes to Hydration Performing long durations of exercise paired with too much water in a short period can lead to water intoxication. It can occur when athletes become dangerously overhydrated from drinking too much water during high-intensity sports and training like football, cycling, triathlons, and even a grueling Metcon. Individuals who take water-retaining medications like anti-hypertensive and non-steroidal anti-inflammatory drugs (NSAID) are also at risk. To stay fluidly balanced, The Centers for Disease Control and Prevention (CDC) recommends drinking "no more than 48 ounces of water per hour." | | Fish Oil vs. Krill Oil: The Battle of the Omega-3 Fatty Acids Fish oil has long held the throne as a go-to supplement due to its heart-boosting qualities and other health perks. Krill oil is a lesser-known alternative growing in popularity due to some research suggesting that it may have higher concentrations of omega-3 fatty acids, better absorption, and provide more benefits for the body. While there is still minimal evidence to prove which is more effective, factors like availability and price may play roles in which you purchase next. You be the judge. | | Leave a Few Reps in the Tank For Good Measure Leaving a few reps in the tank can benefit lifters more than maxing out every week at the gym. Submaximal training allows for more volume, builds confidence under the barbell, and promotes faster muscle recovery. Dr. Stephanie Cohen, DPT, and US Open world-record deadlifter, advises that concentrating on force output during each set is the key to maximizing muscle-building benefits. This also clarifies why training programs like Jim Wendler's 5/3/1 require lifters to work at 90% of their 1-rep max for squats, deadlifts, bench presses, and overhead pressing. | | 6 Expert Tips for Cold Weather Running Winter in the Midwest and East Coast makes running outside in -5-degree weather the last thing you want to do. Come springtime, you'll wish that you did. After all, the benefits of running in the cold include: helping ward off cabin fever, combating depression, and minimizing weight gain from overeating while binging the second season of "The Bear." These performance experts share 6 tips for running outside in winter that will get you moving early on, as opposed to halfway into January. | | A Protein of Hope for the Lactose Intolerant If you're lactose intolerant, the struggle is real when shopping for protein powder. Consuming whey concentrate will leave you feeling gassy and bloated, while casine will send you running for the bathroom. | | | | |
Warm up and Get Loose with the Limber 11 Joe DeFranco is a world-renowned strength and conditioning coach known for his groundbreaking Westside Barbell for Skinny Bastards programs and the Agile 8 dynamic warm-up. The "Limber 11" is an upgraded version of the routine that will leave your body feeling loose, muscles activated, and supercharged for your workouts. | | | | |
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