Should you train for your body type? We’re said to fit into one of three somatotypes: endomorph, ectomorph, or mesomorph and to focus our fitness on these genetics yet the science doesn’t stand up to the scrutiny. Learn more about the importance of versatility.

If there was a line between healthy and unhealthy for fitness, the minimum effective dose of exercise is where it would be. Getting enough exercise and enough of the four main types of exercise—HIIT, strength training/lifting, walking, and Zone 2 training—is important for our overall health,. Find out what the science-based research says about how to make sure you are hitting the minimum amount of each of these different types of exercise. Plus, learn why they’re important, how to do it, and the minimum essential gear to do it.

Low back pain? Break the vicious cycle of inflammation and muscle adhesions with these lifestyle changes, tools, and strategies.

Low back pain is a common issue that can be caused by a variety of factors, including chronic inflammation and muscle adhesions. These two factors can work together to create a vicious cycle of pain and discomfort.

However, there are steps you can take to break this cycle and manage your low back pain. Lifestyle changes such as losing weight, eating a healthy diet, and exercising regularly can help to reduce inflammation and improve overall health.

In addition, there are a number of tools and strategies that can be helpful for targeting muscle adhesions and reducing pain. These include self-massage, heat therapy, and stretching.

Rehab Science is my new bible for the clinic. In an interview with Tom Walters, PT, author of Rehab Science with Tom Walters, PT, we delve into common mistakes, surprising insights, and recovery principles. Uncover the transformative journey of the book that reshaped an occupational therapist's perspective, offering a wealth of exercises and mobilization techniques. We unravel the intricacies of pain management, individualized approaches, and the pivotal role of education and movement in rehabilitation. Discover valuable insights on patient adherence and the surprising findings from the research journey, including the role of complementary and alternative medicine interventions. Learn practical tips on preventing injuries and fostering recovery through the power of resistance training. Dive into the pages of Rehab Science and empower yourself with evidence-based knowledge for effective self-management of musculoskeletal conditions.

Looking for the perfect gift for the health nerd in your life? This list of health-related favorites, from a mountable massage ball to a weighted rucksack to a simple book or sleep mask, has something for everyone.

Protein is important for many reasons, including ones that go beyond bigger biceps. It improves our skin, bones, and immune system, and it even impacts chronic conditions like diabetes. Yet most of us aren’t getting enough of it. So what is the minimum effective dose of protein to make sure our body isn’t just surviving but is thriving?

Discover the world of rucking for beginners in this comprehensive guide. Dive into the art of weighted walking, and unlock a treasure trove of fitness benefits. Explore essential tips, discover recommended gear, and master rucking techniques. Embark on your journey to a healthier, more robust lifestyle with our detailed insights. Start rucking today and revolutionize your approach to fitness.

I reviewed the Ice Pod 2.0 by The Pod Company. I break down the pros, the cons, and my experience. Through, a detailed analysis of this portable cold therapy solution, I highlight it’s features, what makes it different from the standard version, my tips, and tricks, and I discuss who cryotherapy and this Ice Pod is for. Discover its benefits for muscle recovery, pain relief, and overall health, and make an informed decision to enhance your well-being.

Learn how to assess your vital signs with "Built to Move Vital Signs: 5 Assessment Of Health." Kelly and Juliet Starrett explore the connection between movement and well-being. Discover five of the vital signs they use like the Sit-and-Rise Test, Breath-Hold Test, Airport Scanner Arms-Raise Test, Shoulder Rotation Test, and Old Man Balance Test.

The GORUCK Rucker 4.0 (25L) is made for hauling heavy things long distances for many, many years. While it’s durable, it’s also versatile in that it can be used for traveling, rucking, and workouts. It’s simple and sleep and stands like it was built by the military. The Rucker has pros and cons but the bottom line is that this ruck sack is a winner.

We know that walking is associated with everything to improved biomarkers like blood pressure, heart rate, and cholesterol as well as improved mood, yet the average American walks less than 4,000 steps per day. Based on research we can determine what the minimum effective dose of walking is in order to reap the health benefits. Hint: it’s not 10.000 steps.

How to use HRV to determine if you are overreaching vs. overtraining. All athletes push their training to achieve the maximum benefits but sometimes we push too far into the overtraining phase which leads to fatigue, injury, and burnout. Learn how to prevent this.

Outlive: The Science and Art of Longevity by Peter Attia is a comprehensive guide to living a longer, healthier, and more fulfilling life. The book covers a wide range of topics, including diet, exercise, sleep, stress management, and emotional health. Attia's approach is evidence-based and valuable, and he provides clear and concise practical takeaways on how to make changes that will improve your health and longevity.

It’s well-known that HIIT is a great workout but what is the minimum effective dose of HIIT? What is the least amount you need to train to reap the health and fitness benefits of these intense workouts? We dive into the research and explore the different types and frequencies of workouts to become healthier.

What is the minimum effective dose of Zone 2 training? Plus, what are the benefits of this kind of exercise, how to know if you’re in Zone 2, and do you need to do it anyway?

An interview with Liz Shanefield, founder of Sojourn Yoga. We discuss misconceptions about yoga, using it to relieve stress, anxiety, and back pain, and where to begin.

Discover what a good body fat percentage is, why keeping your body weight in a healthy range is important, and the 13 best fat loss tips to do this. The first six tips are the most effective while all of them may influence your scale. Most importantly, prioritize adherence. Do what makes you healthy and happy for sustainability.

Learn about what to do if your testosterone levels are low with these six natural remedies. These include managing blood sugar, taking zinc, moderating alcohol intake, and more. Read on to discover how you can improve your overall health and wellbeing.

Research sheds light on how to improve your HRV scores for better adaptability to stress for a healthier life.