In partnership with

Hey fitness nerds!

Thank you all 85,800 of you!

The afternoon slump hits, and you wonder: should I power through or take a quick nap?

Many of us were raised to believe that napping is lazy or unproductive, but science tells a different story. Let's uncover the truth about adult napping.

Read 🔽 below! 

😴 

IN LESS THAN 10 MINUTES WE WILL COVER:

Weekly Insights:

• Is adult napping healthy?

• Article Explained Simple: Can Chewing Gums help you Lose Weight

• Top 3 Tips to Stay Lean whilst Travelling

• Healthy Sushi Roll Recipe

Is adult napping healthy?

Napping has been part of human culture throughout history. The siesta tradition in Mediterranean and Latin American countries isn't just cultural - it's aligned with our biology.

Our natural circadian rhythm includes a dip in alertness in the early afternoon, typically between 1-3pm.

Modern research has revealed numerous benefits of strategic napping. A 20-30 minute nap can enhance alertness by 30%, improve cognitive performance, and boost creative problem-solving abilities.

NASA found that pilots who took a 26-minute nap showed a 34% improvement in reaction time compared to those who didn't nap.

Napping also provides physiological benefits. A regular napping habit has been associated with a 37% lower risk of heart disease in some populations. Short naps reduce stress hormones like cortisol and offer immune system support through the regulation of inflammatory markers.

However, not all naps are created equal. The ideal nap duration depends on your goals. A 10-20 minute "power nap" refreshes without causing sleep inertia (that groggy feeling upon waking). This short duration keeps you in the lighter stages of sleep, making it easier to wake up alert.

Longer naps of 60-90 minutes allow you to complete a full sleep cycle, including REM sleep, which benefits memory consolidation and creativity. These longer naps are most beneficial when you're significantly sleep-deprived or before a night of expected sleep loss.

The timing of your nap matters too. Early to mid-afternoon napping aligns with your natural circadian dip and is less likely to interfere with nighttime sleep. Napping too late in the day can disrupt your sleep-wake cycle.

For those concerned about productivity, consider the concept of the "cappuccino" - drinking a coffee right before a 20-minute nap. The caffeine kicks in just as you wake up, giving you a double boost of alertness.

Despite these benefits, napping isn't for everyone. Some people experience sleep inertia regardless of nap duration, and those with insomnia may find that daytime napping worsens their nighttime sleep.

The verdict? For most healthy adults, a strategic short nap can be a powerful tool for enhanced performance, improved mood, and better health. The key is finding the right duration and timing that works with your individual physiology and schedule.

Hands down, the best tool for fitness, sleep, and overall wellness. 1 Month for FREE to try it out, together with a free band.

Fitness and health enthusiasts - We have a lot of things in store for you!

Check out busybody.io - and join the waitlist for our brand-new AI health app.

Article of the Week

What other topics do you want me to write about?

Top 3 Tips to Stay Lean whilst Travelling

Maintaining fitness while travelling can be challenging, but with the right strategies, you can return home without unwanted souvenirs in the form of extra pounds.

1. Prioritize Protein Every Meal
   
   When facing unfamiliar menus, make protein your anchor. Protein increases satiety, preserves muscle mass during higher activity levels, and has the highest thermic effect (meaning your body burns more calories digesting it compared to fats or carbs).
   

   In practice, start each day with a protein-rich breakfast like eggs or Greek yoghurt. For lunch and dinner, order dishes with a clear protein source first, then add sides.
   

   Even in countries with carb-heavy cuisines, protein options exist. Look for grilled meats, seafood, or eggs.
   
   

2. Implement a strategic fasting window
   
   Rather than restricting yourself at every meal, create a daily fasting window of 14-16 hours. This approach allows you to enjoy local cuisine while still creating a caloric deficit.
   

   For instance, finish dinner by 8pm and don't eat again until 10am-12pm the next day. This gives you the freedom to enjoy larger meals during your eating window without tracking every calorie.

   The morning fasting period also creates dedicated time for activity before meals, when your body is more likely to utilize fat for energy.
   
   

3. Walk Everywhere
   
   Walking is the perfect travel-friendly exercise - it requires no equipment, helps you explore your destination, and burns significant calories.
   

   Aim for at least 15,000 steps daily while travelling, which can burn an additional 300-400 calories compared to a typical 8,000-step day. This alone can offset an extra glass of wine or dessert.
   

   Make walking your primary mode of transportation when possible. Choose accommodations within walking distance of major attractions, take walking tours instead of bus tours, and explore neighbourhoods on foot rather than using public transportation for short distances.
   

Vote below to choose the diet for next week’s recipe

Healthy Sushi Roll Recipe (makes 4 servings)

Skip the expensive takeout and create your own healthier sushi at home.

This recipe reduces the white rice content while maximizing protein and nutrients. The result is restaurant-quality sushi with better macros and no mystery ingredients.

This recipe was created in 2 minutes with the BusyBody App. Click the button for free access to the app.

Macros per serving

• Total Calories: 320 kcal

• Protein: 22 g

• Carbohydrates: 40 g

• Sugars: 3 g

• Fat: 8 g

The Ingredients

• For the rice:

  • 180g short-grain brown rice (1 cup)

  • 2 tablespoons rice vinegar

  • 1 teaspoon honey

  • 1/4 teaspoon salt

• For the filling:

  • 200g wild salmon, sushi-grade (or smoked salmon for a no-cook option)

  • 1 medium avocado, sliced

  • 1 cucumber, julienned

  • 1 carrot, julienned

  • 4 sheets nori (seaweed)

• For serving:

  • Low-sodium soy sauce

  • Wasabi paste

  • Pickled ginger

  • 1 tablespoon sesame seeds

• Cook the rice according to package instructions. Once cooked, transfer to a bowl and let cool slightly.

• Mix rice vinegar, honey, and salt in a small bowl, then fold into the warm rice. Allow to cool completely.

• If using raw salmon, slice into thin strips. If using smoked salmon, no preparation is needed.

• Place a bamboo sushi mat on a clean work surface. Cover with plastic wrap to prevent sticking.

• Place one nori sheet on the mat, shiny side down. With wet hands, spread about 1/4 of the rice mixture evenly over the nori, leaving a 1-inch border at the top.

• Arrange 1/4 of the salmon, avocado, cucumber, and carrot in a line across the center of the rice.

• Lift the edge of the mat closest to you and roll it over the filling, applying gentle pressure. Continue rolling until you reach the empty border of nori.

• Wet the border slightly to seal the roll. Use the mat to shape the roll into a firm cylinder.

• With a sharp knife, cut each roll into 8 pieces. Clean the knife between cuts for cleaner slices.

• Sprinkle with sesame seeds and serve with soy sauce, wasabi, and pickled ginger.

These rolls can be stored in the refrigerator for up to 24 hours if tightly wrapped. The recipe is easily customized with different proteins like shrimp, tofu, or crab.

Make your dream of working online a reality and start a newsletter - join beehiiv for free and don’t pay any renewal until you grow your subscriber base >2500 subscribers.

I’ve personally tried plenty of other platforms and Beehiiv is hands down the best and easiest to use.