
5 Exercises That Fix 95% Of Your Problems
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Well, your musculoskeletal problems, anyway! The exercises won’t, for example, do your taxes or deal with your loud neighbor for you. But, they will help your body be strong, supple, and pain-free:
20 minutes total
The exercises & what they do:
- Dead hang: improves shoulder health, decompresses the spine, and strengthens grip. Hang from a bar for 20–30 seconds, progressing to 1–2 minutes.
- Glute bridge: builds glute strength, improves core stability, and reduces lower back tension. Perform 2 sets of 10–15 reps, with variations like single-leg bridges or added weight.
- Farmer’s walk: a full-body workout that strengthens the shoulders, core, and grip while improving posture. Walk with weights for 30–60 seconds, 3 rounds, increasing weight or duration over time.
- Resting squat: enhances ankle, hip, and knee mobility, restoring natural functionality. Hold a deep squat for 20–30 seconds, progressing to 1–2 minutes. Use support for balance if necessary.
- Thread the needle: improves flexibility, reduces tension, and enhances rotational mobility. Perform slow, controlled rotations from an all-fours position, 2 sets of 10 reps per side.
Suggested 20-minute workout plan:
- Dead hang: 3 sets of 30 seconds
- Glute bridge: 2 sets of 10–15 reps
- Farmer’s walk: 30–60 seconds, 3 rounds
- Resting squat: hold for 20–30 seconds, 2–3 rounds
- Thread the needle: 2 sets of 10 reps per side
It is recommended to perform this routine 3 times per week with 1-minute rests between sets.
For more on all of these, plus visual demonstrations, enjoy:
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Is it OK to sit on public toilet seats?
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If you’re a parent or have a chronic health condition that needs quick or frequent trips to the bathroom, you’ve probably mapped out the half-decent public toilets in your area.
But sometimes, you don’t have a choice and have to use a toilet that looks like it hasn’t been cleaned in weeks. Do you brave it and sit on the seat?
What if it looks relatively clean: do you still worry that sitting on the seat could make you sick?
What’s in a public toilet?
Healthy adults produce more than a litre of urine and more than 100 grams of poo daily. Everybody sheds bacteria and viruses in faeces (poo) and urine, and some of this ends up in the toilet.
Some people, especially those with diarrhoea, may shed more harmful microbes (bacteria and viruses) when they use the toilet.
Public toilets can be a “microbial soup”, especially when many people use them and cleaning isn’t frequent as it should be.
What germs are found on toilet seats?
Many types of microbes have been found on toilet seats and surrounding areas. These include:
- bacteria from the gut, such as E. coli, Klebsiella, Enterococcus, and viruses such as norovirus and rotavirus. These can cause gastroenteritis, with bouts of vomiting and diarrhoea
- bacteria from the skin, including Staphylococcus aureus and even multi-drug resistant S.aureus and other bacteria such as pseudomonas and acinetobacter. These can cause infections
- eggs from parasites (worms) that are carried in poo, and single-celled organisms such as protozoa. These can cause abdominal pain.
There’s also something called biofilm, a mix of germs that builds up under toilet rims and on surfaces.
Are toilet seats the dirtiest part?
No. A recent study showed public toilet seats often have fewer microbes than other locations in public toilets, such as door handles, faucet knobs and toilet flush levers. These parts are touched a lot and often with unwashed hands.
Public toilets in busy places are used hundreds or even thousands of times each week. Some are cleaned often, but others (such as those in parks or bus stops) may only be cleaned once a day or much less, so germs can build up quickly. The red flags that a toilet hasn’t been cleaned are the smell of urine, soiled floors and what is obvious to your eyes.
However, the biggest problem isn’t just sitting: it’s what happens when toilets are flushed. When you flush without a lid, a “toilet plume” shoots tiny droplets into the air. These droplets can contain bacteria and viruses from the toilet bowl and travel up to 2 metres. https://www.youtube.com/embed/1Tg7i66GGMI?wmode=transparent&start=0 Here’s what the toilet plume looks like.
Hand dryers blowing air can also spread germs if people don’t wash properly. As well as drying your hands, you might be blowing germs all over yourself, others and the bathroom.
How can germs spread?
You can pick up germs from public toilets in several ways:
- skin contact. Sitting on a dirty seat or touching handles spreads bacteria. Healthy skin is a good barrier, but cuts or scrapes can allow germs to enter
- touching your face. After using the toilet, if you touch your eyes, mouth, or food before washing your hands, germs can get inside your body
- breathing them in. In small or crowded bathrooms, you can breathe in tiny particles from toilet plumes or hand dryers
- toilet water splash. Germs can stay in the water even after several flushes.
What can you do to stay safe?
Here are some easy ways to protect yourself:
- use toilet seat covers or place toilet paper on the seat before sitting
- if the toilet has a lid, wipe it before use with an alcohol wipe and close it before flushing to limit toilet plume exposure. (But note, this doesn’t fully stop the spread)
- wash your hands properly for at least 20 seconds using soap and water
- carry hand sanitiser or antibacterial wipes to clean your hands afterwards if there isn’t any soap
- avoid hand dryers, if you can, as they can spread germs. Use paper towels instead
- sanitise your phone regularly and don’t use it in toilet. Phones often pick up and carry bacteria, especially if you use them in the bathroom
- clean baby changing areas before and after use, and always wash or sanitise your hands.
So is it safe to sit on public toilet seats?
For most healthy people, yes – sitting on a public toilet seat is low-risk. But you can wipe it with an alcohol wipe, or use a toilet seat cover, for peace of mind.
Most infections don’t come from the seat itself, but from dirty hands, door handles, toilet plumes and phones used in bathrooms.
Instead of worrying about sitting, focus on good hygiene. That means washing your hands, opting for paper towel rather than dryers, cleaning the seat if needed, and keeping your phone clean.
And please, don’t hover over the toilet. This tenses the pelvic floor, making it difficult to completely empty the bladder. And you might accidentally spray your bodily fluids.
Lotti Tajouri, Associate Professor, Genomics and Molecular Biology; Biomedical Sciences, Bond University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Doctors Are as Vulnerable to Addiction as Anyone. California Grapples With a Response
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BEVERLY HILLS, Calif. — Ariella Morrow, an internal medicine doctor, gradually slid from healthy self-esteem and professional success into the depths of depression.
Beginning in 2015, she suffered a string of personal troubles, including a shattering family trauma, marital strife, and a major professional setback. At first, sheer grit and determination kept her going, but eventually she was unable to keep her troubles at bay and took refuge in heavy drinking. By late 2020, Morrow could barely get out of bed and didn’t shower or brush her teeth for weeks on end. She was up to two bottles of wine a day, alternating it with Scotch whisky.
Sitting in her well-appointed home on a recent autumn afternoon, adorned in a bright lavender dress, matching lipstick, and a large pearl necklace, Morrow traced the arc of her surrender to alcohol: “I’m not going to drink before 5 p.m. I’m not going to drink before 2. I’m not going to drink while the kids are home. And then, it was 10 o’clock, 9 o’clock, wake up and drink.”
As addiction and overdose deaths command headlines across the nation, the Medical Board of California, which licenses MDs, is developing a new program to treat and monitor doctors with alcohol and drug problems. But a fault line has appeared over whether those who join the new program without being ordered to by the board should be subject to public disclosure.
Patient advocates note that the medical board’s primary mission is “to protect healthcare consumers and prevent harm,” which they say trumps physician privacy.
The names of those required by the board to undergo treatment and monitoring under a disciplinary order are already made public. But addiction medicine professionals say that if the state wants troubled doctors to come forward without a board order, confidentiality is crucial.
Public disclosure would be “a powerful disincentive for anybody to get help” and would impede early intervention, which is key to avoiding impairment on the job that could harm patients, said Scott Hambleton, president of the Federation of State Physician Health Programs, whose core members help arrange care and monitoring of doctors for substance use disorders and mental health conditions as an alternative to discipline.
But consumer advocates argue that patients have a right to know if their doctor has an addiction. “Doctors are supposed to talk to their patients about all the risks and benefits of any treatment or procedure, yet the risk of an addicted doctor is expected to remain a secret?” Marian Hollingsworth, a volunteer advocate with the Patient Safety Action Network, told the medical board at a Nov. 14 hearing on the new program.
Doctors are as vulnerable to addiction as anyone else. People who work to help rehabilitate physicians say the rate of substance use disorders among them is at least as high as the rate for the general public, which the federal Substance Abuse and Mental Health Services Administration put at 17.3% in a Nov. 13 report.
Alcohol is a very common drug of choice among doctors, but their ready access to pain meds is also a particular risk.
“If you have an opioid use disorder and are working in an operating room with medications like fentanyl staring you down, it’s a challenge and can be a trigger,” said Chwen-Yuen Angie Chen, an addiction medicine doctor who chairs the Well-Being of Physicians and Physicians-in-Training Committee at Stanford Health Care. “It’s like someone with an alcohol use disorder working at a bar.”
From Pioneer to Lagger
California was once at the forefront of physician treatment and monitoring. In 1981, the medical board launched a program for the evaluation, treatment, and monitoring of physicians with mental illness or substance use problems. Participants were often required to take random drug tests, attend multiple group meetings a week, submit to work-site surveillance by colleagues, and stay in the program for at least five years. Doctors who voluntarily entered the program generally enjoyed confidentiality, but those ordered into it by the board as part of a disciplinary action were on the public record.
The program was terminated in 2008 after several audits found serious flaws. One such audit, conducted by Julianne D’Angelo Fellmeth, a consumer interest lawyer who was chosen as an outside monitor for the board, found that doctors in the program were often able to evade the random drug tests, attendance at mandatory group therapy sessions was not accurately tracked, and participants were not properly monitored at work sites.
Today, MDs who want help with addiction can seek private treatment on their own or in many cases are referred by hospitals and other health care employers to third parties that organize treatment and surveillance. The medical board can order a doctor on probation to get treatment.
In contrast, the California licensing boards of eight other health-related professions, including osteopathic physicians, registered nurses, dentists, and pharmacists, have treatment and monitoring programs administered under one master contract by a publicly traded company called Maximus Inc. California paid Maximus about $1.6 million last fiscal year to administer those programs.
When and if the final medical board regulations are adopted, the next step would be for the board to open bidding to find a program administrator.
Fall From Grace
Morrow’s troubles started long after the original California program had been shut down.
The daughter of a prominent cosmetic surgeon, Morrow grew up in Palm Springs in circumstances she describes as “beyond privileged.” Her father, David Morrow, later became her most trusted mentor.
But her charmed life began to fall apart in 2015, when her father and mother, Linda Morrow, were indicted on federal insurance fraud charges in a well-publicized case. In 2017, the couple fled to Israel in an attempt to escape criminal prosecution, but later they were both arrested and returned to the United States to face prison sentences.
The legal woes of Morrow’s parents, later compounded by marital problems related to the failure of her husband’s business, took a heavy toll on Morrow. She was in her early 30s when the trouble with her parents started, and she was working 16-hour days to build a private medical practice, with two small children at home. By the end of 2019, she was severely depressed and turning increasingly to alcohol. Then, the loss of her admitting privileges at a large Los Angeles hospital due to inadequate medical record-keeping shattered what remained of her self-confidence.
Morrow, reflecting on her experience, said the very strengths that propel doctors through medical school and keep them going in their careers can foster a sense of denial. “We are so strong that our strength is our greatest threat. Our power is our powerlessness,” she said. Morrow ignored all the flashing yellow lights and even the red light beyond which serious trouble lay: “I blew through all of it, and I fell off the cliff.”
By late 2020, no longer working, bedridden by depression, and drinking to excess, she realized she could no longer will her way through: “I finally said to my husband, ‘I need help.’ He said, ‘I know you do.’”
Ultimately, she packed herself off to a private residential treatment center in Texas. Now sober for 21 months, Morrow said the privacy of the addiction treatment she chose was invaluable because it shielded her from professional scrutiny.
“I didn’t have to feel naked and judged,” she said.
Morrow said her privacy concerns would make her reluctant to join a state program like the one being considered by the medical board.
Physician Privacy vs. Patient Protection
The proposed regulations would spare doctors in the program who were not under board discipline from public disclosure as long as they stayed sober and complied with all the requirements, generally including random drug tests, attendance at group sessions, and work-site monitoring. If the program put a restriction on a doctor’s medical license, it would be posted on the medical board’s website, but without mentioning the doctor’s participation in the program.
Yet even that might compromise a doctor’s career since “having a restricted license for unspecified reasons could have many enduring personal and professional implications, none positive,” said Tracy Zemansky, a clinical psychologist and president of the Southern California division of Pacific Assistance Group, which provides support and monitoring for physicians.
Zemansky and others say doctors, just like anyone else, are entitled to medical privacy under federal law, as long as they haven’t caused harm.
Many who work in addiction medicine also criticized the proposed new program for not including mental health problems, which often go hand in hand with addiction and are covered by physician health programs in other states.
“To forgo mental health treatment, I think, is a grave mistake,” Morrow said. For her, depression and alcoholism were inseparable, and the residential program she attended treated her for both.
Another point of contention is money. Under the current proposal, doctors would bear all the costs of the program.
The initial clinical evaluation, plus the regular random drug tests, group sessions, and monitoring at their work sites could cost participants over $27,000 a year on average, according to estimates posted by the medical board. And if they were required to go for 30-day inpatient treatment, that would add an additional $40,000 — plus nearly $36,000 in lost wages.
People who work in the field of addiction medicine believe that is an unfair burden. They note that most programs for physicians in other states have outside funding to reduce the cost to participants.
“The cost should not be fully borne by the doctors, because there are many other people that are benefiting from this, including the board, malpractice insurers, hospitals, the medical association,” said Greg Skipper, a semi-retired addiction medicine doctor who ran Alabama’s state physician health program for 12 years. In Alabama, he said, those institutions contribute to the program, significantly cutting the amount doctors have to pay.
The treatment program that Morrow attended in spring of 2021, at The Menninger Clinic in Houston, cost $80,000 for a six-week stay, which was covered by a concerned family member. “It saved my life,” she said.
Though Morrow had difficulty maintaining her sobriety in the first year after treatment, she has now been sober since April 2, 2022. These days, Morrow regularly attends therapy and Alcoholics Anonymous and has pivoted to become an addiction medicine doctor.
“I am a better doctor today because of my experience — no question,” Morrow said. “I am proud to be a doctor who’s an alcoholic in recovery.”
This article was produced by KFF Health News, which publishes California Healthline, an editorially independent service of the California Health Care Foundation.
KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.
Subscribe to KFF Health News’ free Morning Briefing.
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Ferment: The Life-Changing Power of Microbes – by Dr. Tim Spector
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You probably know that the gut microbiome is key to a lot of aspects of health.
Dr. Tim Spector, most well-known for the huge ZOE epigenetic study which covered, amongst other things, the effect of diet on the gut microbiome, and the effect of the gut microbiome on health, explains here about the process of fermentation. But…
Unlike the usual “and then the product is fermented and ready to consume” usual end-point of such description, Dr. Spector also covers what happens in the mouth, stomach, small intestine, large intestine.
Which is important, because all of these environments have very different conditions in terms of pH, temperature, and pre-existing microbiome (which latter will partially dictate how friendly or not the environment is to any given new arrivals, on a per-species basis).
For example…
- If you take unprotected microbes (say, in kombucha) then most will die in the stomach acid and certainly not make it to the gut. Some may make it through though, and whether they then survive and flourish in the gut becomes a numbers game.
- Semi-protected microbes (say, in kimchi, where many may have made for themselves a home inside a piece of fermented vegetable, that allows for some temporary protection from the stomach acid, and save them long enough to get into the gut) will fare better.
- Specialist probiotics in nice safe capsules designed to release only in the gut will usually deliver their load safely, but will tend to have less biodiversity than fermented foods.
With these things in mind, it’s clear that getting a mix of all these things is best, and this book covers many kinds of fermented products, instructions on how to make them, and appropriate recipes with your fermented products too.
In terms of style, it’s Dr. Spector’s usual very-accessible pop-science, well-referenced with a respectable bibliography.
Bottom line: if you’re curious about getting into fermenting your own products, and/or simply want to improve your gut health, this book will give you a lot of information that’s easy to apply.
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Basil vs Oregano – Which is Healthier?
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Our Verdict
When comparing basil to oregano, we picked the basil.
Why?
You may be thinking: these are just herbs; we don’t eat enough of these for the nutritional values to be relevant!
And to this we say: there’s nothing stopping you :p Herbs are full of flavor and goodness and there is really no reason to deny yourself. On this note, check out the sabzi khordan (traditional Levantine herb platter), linked below. You’ll start thinking about herbs in new ways, and you can thank us later!
Now, in terms of macros, nominally basil has more protein and oregano has more carbs and fiber, but the numbers are so close in each case that we’re going to call this category a tie.
When it comes to vitamins, things get more interesting: basil has more of vitamins B2, B3, B6, B9, K, and choline, while oregano has more of vitamins A, B1, B5, C, and E. This means a 6:5 win for basil, but note how the two herbs together give an impressive vitamin coverage. In other words, they complement each other nutritionally, not just culinarily!
In the category of minerals, basil has more calcium, copper, iron, magnesium, manganese, phosphorus, potassium and zinc, while oregano has more selenium. Now, this is obviously a clear win for basil, but we’d like to highlight that both of these herbs are incredibly rich in minerals (i.e. oregano is a very good source of all those minerals we listed for basil, too!); it’s just that basil has even more of most of them.
When looking at any nutrient-dense food (which most herbs are), it’s worth looking at polyphenols. In this case, both are very abundant in polyphenols, and/but their respective numbers are close enough to be within each other’s margin of variation (i.e. exact numbers will depend on the individual plant’s life history), so this category is a tie.
Adding up the sections makes for an overall clear win for basil, but absolutely please do enjoy both unless you have a good reason not to—they complement each other so well, in nutrients as well as in flavor!
Want to learn more?
You might like to read:
- Cilantro vs Parsley – Which is Healthier?
- Holy Basil: What Does (And Doesn’t) It Do?
- Invigorating Sabzi Khordan (A Traditional Levantine Platter Of Herbs & Accompaniments)
Enjoy!
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Could Just Two Hours Sleep Per Day Be Enough?
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Polyphasic Sleep… Super-Schedule Or An Idea Best Put To Rest?
What is it?
Let’s start by defining some terms:
- Monophasic sleep—sleeping in one “chunk” per day. For example, a good night’s “normal” sleep.
- Biphasic sleep—sleeping in two “chunks” per day. Typically, a shorter night’s sleep, with a nap usually around the middle of the day / early afternoon.
- Polyphasic sleep—sleeping in two or more “chunks per day”. Some people do this in order to have more hours awake per day, to do things. The idea is that sleeping this way is more efficient, and one can get enough rest in less time. The most popular schedules used are:
- The Überman schedule—six evenly-spaced 20-minute naps, one every four hours, throughout the 24-hour day. The name is a semi-anglicized version of the German word Übermensch, “Superman”.
- The Everyman schedule—a less extreme schedule, that has a three-hours “long sleep” during the night, and three evenly-spaced 20-minute naps during the day, for a total of 4 hours sleep.
There are other schedules, but we’ll focus on the most popular ones here.
Want to learn about the others? Visit: Polyphasic.Net (a website by and for polyphasic sleep enthusiasts)
Some people have pointed to evidence that suggests humans are naturally polyphasic sleepers, and that it is only modern lifestyles that have forced us to be (mostly) monophasic.
There is at least some evidence to suggest that when environmental light/dark conditions are changed (because of extreme seasonal variation at the poles, or, as in this case, because of artificial changes as part of a sleep science experiment), we adjust our sleeping patterns accordingly.
The counterpoint, of course, is that perhaps when at the mercy of long days/nights at the poles, or no air-conditioning to deal with the heat of the day in the tropics, that perhaps we were forced to be polyphasic, and now, with modern technology and greater control, we are free to be monophasic.
Either way, there are plenty of people who take up the practice of polyphasic sleep.
Ok, But… Why?
The main motivation for trying polyphasic sleep is simply to have more hours in the day! It’s exciting, the prospect of having 22 hours per day to be so productive and still have time over for leisure.
A secondary motivation for trying polyphasic sleep is that when the brain is sleep-deprived, it will prioritize REM sleep. Here’s where the Überman schedule becomes perhaps most interesting:
The six evenly-spaced naps of the Überman schedule are each 20 minutes long. This corresponds to the approximate length of a normal REM cycle.
Consequently, when your head hits the pillow, you’ll immediately begin dreaming, and at the end of your dream, the alarm will go off.
Waking up at the end of a dream, when one hasn’t yet entered a non-REM phase of sleep, will make you more likely to remember it. Similarly, going straight into REM sleep will make you more likely to be aware of it, thus, lucid dreaming.
Read: Sleep fragmentation and lucid dreaming (actually a very interesting and informative lucid dreaming study even if you don’t want to take up polyphasic sleep)
Six 20-minute lucid-dreaming sessions per day?! While awake for the other 22 hours?! That’s… 24 hours per day of wakefulness to use as you please! What sorcery is this?
Hence, it has quite an understandable appeal.
Next Question: Does it work?
Can we get by without the other (non-REM) kinds of sleep?
According to Überman cycle enthusiasts: Yes! The body and brain will adapt.
According to sleep scientists: No! The non-REM slow-wave phases of sleep are essential
Read: Adverse impact of polyphasic sleep patterns in humans—Report of the National Sleep Foundation sleep timing and variability consensus panel
(if you want to know just how bad it is… the top-listed “similar article” is entitled “Suicidal Ideation”)
But what about, for example, the Everman schedule? Three hours at night is enough for some non-REM sleep, right?
It is, and so it’s not as quickly deleterious to the health as the Überman schedule. But, unless you are blessed with rare genes that allow you to operate comfortably on 4 hours per day (you’ll know already if that describes you, without having to run any experiment), it’s still bad.
Adults typically need 7–9 hours of sleep per night, and if you don’t get it, you’ll accumulate a sleep debt. And, importantly:
When you accumulate sleep debt, you are borrowing time at a very high rate of interest!
And, at risk of laboring the metaphor, but this is important too:
Not only will you have to pay it back soon (with interest), you will be hounded by the debt collection agents—decreased cognitive ability and decreased physical ability—until you pay up.
In summary:
- Polyphasic sleep is really very tempting
- It will give you more hours per day (for a while)
- It will give the promised lucid dreaming benefits (which is great until you start micronapping between naps, this is effectively a mini psychotic break from reality lasting split seconds each—can be deadly if behind the wheel of a car, for instance!)
- It is unequivocally bad for the health and we do not recommend it
Bottom line:
Some of the claimed benefits are real, but are incredibly short-term, unsustainable, and come at a cost that’s far too high. We get why it’s tempting, but ultimately, it’s self-sabotage.
(Sadly! We really wanted it to work, too…)
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The 3 Phases Of Fat Loss (& How To Do It Right!)
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Cori Lefkowith, of “Redefining Strength” and “Strength At Any Age” fame, has advice:
As easy as 1, 2, 3?
Any kind of fat loss plan will not work unless it takes into account that the body can and will adapt to a caloric deficit, meaning that constantly running a deficit will only ever yield short term results, followed by regaining weight (and feeling hungry the whole time). So, instead, if fat loss is your goal, you might want to consider doing it in these stages:
1. Lifestyle adjustments (main phase)
Focus on sustainable, gradual improvements in diet and workouts.
- Key strategies:
- Start with small, manageable changes, for example focusing on making your protein intake around 30–35% of your total calories.
- Track your current habits to identify realistic adjustments.
- Balance strength training and cardio, as maintaining your muscle is (and will remain) important.
- Signs of Progress:
- Slow changes in the numbers on the scale (up to 1 lb/week).
- Inches being lost (but probably not many), improved energy levels, and stable performance in workouts.
Caution: avoid feelings of extreme hunger or restriction. This is not supposed to be arduous.
2. Mini cut (short-term intensive)
Used for quick fat loss or breaking plateaus; lasts 7–14 days.
- Key strategies:
- Larger calorie deficit (e.g: 500 calories).
- High protein intake (40–50% of your total calories).
- Focus on strength training and reduce cardio, to avoid muscle loss.
- Signs of Progress:
- Rapid scale changes (up to 5 lbs/week).
- Reduced bloating, potential energy dips, and cravings.
- Temporary performance stagnation in workouts. Don’t worry about this; it’s expected and fine.
Caution: do not exceed 21 days, to avoid the metabolic adaptation that we talked about.
3. Diet break (rest & reset)
A maintenance period to recharge mentally and physically, typically lasting 7–21 days.
- Key strategies:
- Gradually increase calories (200–500) to maintenance level.
- Focus on performance goals and reintroducing foods you enjoy.
- Combine strength training with steady-state cardio.
- Signs of Progress:
- Increased energy, improved workout performance, and feeling fuller.
- Scale may fluctuate initially but stabilize or decrease by the end.
- Inches will be lost as muscle is built and fat is burned.
The purpose of this third stage is to prevent metabolic adaptation, regain motivation, and (importantly!) test maintenance.
For more on these and how best to implement them, enjoy:
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- Key strategies:







