I stopped wearing a fitness watch years ago and never looked back. I’ve talked about my personal experiences with exercise in the “How to internalize you’ve done enough” podcast, but let’s just say that I was obsessing over exercise and my goals were on how many calories I could burn. This was at the cost of my mental health, sleep, joint health, and sometimes even my performance at work because I was exhausted, overworked, and under-rested. During this time where I was working out a ton and had a focus on burning calories, I actually had very little muscle. It’s hard for me to gain muscle in the first place, but I think I felt and looked frail. It wasn’t effective for me to focus my attention on burning calories. Choosing to no longer wear my fitness watch was a cascade of decisions that ultimately changed how I view exercise and really turned my health around.
Ditching my fitness watch wasn’t some “magical...
Today, let’s talk about running. Running has been glorified in the fitness industry, and to be honest, I think it's over-glorified. I know this is a hot topic, and I don’t mean to offend anyone. I’ll try to meet you runners half-way with this podcast as much as I can.
Today, I’ll talk about how to incorporate strength into your running routine if you don’t want to give up running, why I prefer walking to running from a mechanical and nervous system standpoint, why running to burn calories isn’t effective, and how running can affect your central nervous system, and potentially delay muscle growth.
I want to start by saying that I have a certain bias against running. I’m not a huge fan of running. I think there are smarter ways to move your body that are less repetitive, and more beneficial to your cardiovascular system and muscular system. I’ll explain why in this podcast. However, I will say that I totally understand that...
Exercise is a stress to the body. It is disrupting the equilibrium of your body, which your body interprets as stress. This means exercise will spike cortisol.
Chronically elevated cortisol will result in problems in your body, as I discussed earlier. However, studies show that regular exercise can improve your stress response, even though it acutely spikes cortisol acutely or right away.
So the answer is not to stop exercising all together. The answer is to figure out how to dose exercise so that your body responds favorably.
A common thing I've been told from my Evlo members is that they work out less frequently and intensely with my program, and yet they see more desirable changes in their bodies.
This change happens partly because of the exercise selection we are choosing - we are intentionally choosing exercises that load the muscles in the most effective ways with minimal joint stress. That results in better muscle adaptation with less painful joints. But it...
Often, the first change someone makes when they want to lose weight is to start exercising. Although exercise can complement weight loss, it isn't the primary factor that influences long-term weight loss. Nutrition is about 80% of the equation for weight loss, as exercise doesn't burn as many calories as we think it does. The phrase "you can't outrun your fork" is very true.
However, exercise can complement clean nutrition when it comes to weight loss or weight maintenance.
Today, I'll discuss common mistakes with exercise and how to use exercise as a tool for overall fitness and health.
First, health and fitness are not necessarily linear. Many times fitness can be at the sacrifice of our overall health. Workouts that are high-impact or highly repetitive can improve fitness, but at the sacrifice of our joints, hormone balance, etc. So although we may be and look more fit, the health consequences can eventually rear their ugly head and cause adrenal...