Issue #38 of the Naked Newsletter ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏
MAR 17, 2024 Issue # 38 — | | Weekly Wellness Wisdom Welcome to the Naked Newsletter, your source for wellness and wisdom. In this edition, we'll find out if fitness stats can kill your motivation, uncover the dangers of drinking diet sodas, learn about bracing for better deadlifts, and try fermented foods to improve gut health. | | | | |
| | TOP 3 MUST READS OF THE WEEK | | | | | | Can Workout Stats Hurt Your Motivation? | Tracking calories, miles, and 1RMs is an ideal way to stay aware of your progress and motivated toward improving your fitness and nutrition goals. There's a fine line between accountability and obsessing over workout stats; the latter can hurt your training. There are no shortcuts or hacks for quick results. Enjoy the journey and all of the challenges and successes along the way. | | | | | | | Diet Drinks Linked to an Increase Risk of Atrial Fibrillation | New research finds that excessive consumption of beverages like regular and diet soda can increase the risk of atrial fibrillation. The American Heart Association recommends limiting daily sugar intake to 100 calories in women and 150 calories in men. This has been shown to reduce the development of atrial fibrillation. The next time you have a sugar craving, skip the soda and opt for a protein shake to satisfy your sweet tooth and quench your thirst. | | | | | | | How Does Muscle Memory Play a Part in Your Fitness? | Muscle memory typically refers to the effortless recall of movements through repetitive practice. This includes both neurological memory, where movements become more refined with practice, and physiological memory, which involves muscle repair and growth. Think about when you return to the gym after a break, the weight feels heavy, right? Uncover why this happens and how muscle memory plays a part in your fitness. | | | | | | | |
Four Pillars of Bracing for the Deadlift Whether you prefer to lift raw or wear a belt, one of the most often missed cues during deadlifts is bracing the core. Stabilizing the midsection protects the back and builds intramuscular pressure, which helps transfer energy throughout the body during the deadlift. A 2020 study from Gifu University, School of Medicine, Japan, evaluated the effects of weight belts and found that using a belt helped raise intramuscular pressure, which allowed for the core and back muscles to stabilize while wearing a belt during lifts. International Powerlifting Federation champion, Bryce Krawczyk gives a masterclass on the four pillars of bracing for the deadlift. | | 8 Fermented Foods That Improve Gut Health Fermented foods, such as kefir, kimchi, yogurt, and kombucha, are rich in live active bacteria, which can improve gut health. These foods contribute to a healthier gut microbiome and can strengthen intestinal walls and other benefits like reduced inflammation. | | 7 Hamstring Stretches to Bring Your Legs Back to Life Whether you work out at the gym, practice yoga, dance, or spend your days working behind a desk, tight hamstrings are a nagging issue that plagues us all. Hamstring flexibility is important because everything in the body is connected. Tight hamstrings can affect other areas of the body like the hips, glutes, and the lower back. If you're feeling stiff, try these 7 hamstring stretches to loosen your backside. | | Don't Call It a Comeback: The Zercher Squat Is Back! The Zercher squat is an old-school exercise that's getting a second life due to trending in reels on TikTok. Able to be performed with both free weights and on a Smith Machine, the Zerceher squat is a full-body muscle blaster that targets the quads, hamstrings, glutes, back, core, and biceps. It's also the perfect substitute for the front squat if you can't hold the barbell in the front rack position. This Zercher Squat guide breaks down the form mechanics and alternatives to add to your training arsenal for leg day. | | Can You Take a Pre-Workout Every Day? While using a high-quality pre-workout should be your aim, and the ingredients generally aren't dangerous, can you build up your immunity and become dependent to have a good training session? | | | | |
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