Hey fitness nerds!

Thank you all 92,076 of you!

We see them everywhere. Diet sodas, sugar free energy drinks, zero calorie sports drinks. But are they actually better than the regular versions?

I used to think they were a perfect solution until I dug deeper into the research.

Read 🔽 below! 

🥤 

IN LESS THAN 10 MINUTES WE WILL COVER:

Weekly Insights:

• Are Zero Calorie Drinks Better than Regular

• Article Explained Simple: Resting Heart Rate; What It Reveals About Your Fitness

• 3 Tips for Complete Relaxation

• Chinese Beef Stir Fry Recipe

Are Zero Calorie Drinks Better Than Regular

The short answer is complicated.

Zero calorie drinks eliminate the biggest problem with regular versions - the massive sugar content. A single can of regular soda contains about 35-40 grams of sugar. That's nearly 10 teaspoons.

Your body processes this sugar rapidly. It spikes your blood glucose levels, triggers insulin release, and often leads to energy crashes within hours.

Zero calorie versions solve this immediate problem.

They use artificial sweeteners like aspartame, sucralose, or stevia instead of sugar. This means no blood sugar spikes and no immediate calorie intake.

But here's where it gets interesting.

The artificial sweetener debate continues to evolve. Current research shows most artificial sweeteners are safe for consumption within normal limits. The FDA has approved several after extensive testing.

However, some studies suggest they might affect your gut bacteria and potentially influence your appetite regulation over time.

The gut microbiome research is still developing. Some artificial sweeteners may alter the balance of bacteria in your digestive system. This could potentially impact how your body processes nutrients and regulates hunger.

But the effect varies significantly between individuals.

Weight management becomes the real consideration.

Zero calorie drinks can help you reduce total calorie intake if you're trying to lose weight. Switching from regular soda saves you 150-200 calories per can.

That's substantial over time.

However, they don't solve the underlying habit. You're still consuming highly processed beverages instead of water or natural alternatives.

Some people find that artificial sweeteners maintain their sweet cravings. They continue wanting sugary foods throughout the day.

Others successfully use zero calorie drinks as a stepping stone. They gradually reduce their dependence on sweet beverages entirely.

The hydration factor matters too.

Zero calorie drinks often contain caffeine, sodium, and other additives. These can affect your hydration status differently than water.

Your kidneys process these substances, which requires additional work compared to plain water.

For most people, occasional consumption of zero calorie drinks is fine. They're significantly better than regular sugary versions.

But water remains the optimal choice for hydration and overall health.

The best approach depends on your specific goals. If you're trying to lose weight and struggle with sugar cravings, zero calorie drinks can be a useful tool.

If you're already maintaining a healthy weight and don't crave sweets, prioritise water and natural beverages.

The key is using them strategically rather than as a daily habit.

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Article of the Week

3 Tips for Complete Relaxation

Modern life creates constant stress. These three techniques can help you truly unwind.

1. Progressive muscle relaxation

   1. Start with your toes and work upward.

   2. Tense each muscle group for 5 seconds, then release completely.

   3. Feel the contrast between tension and relaxation.

   4. This technique activates your parasympathetic nervous system naturally.

   5. I do this before bed and notice significantly better sleep quality.
      
      

2. Deep breathing with extended exhales

   1. Breathe in for 4 counts, hold for 4, then exhale for 8 counts.

   2. The extended exhale signals your nervous system to calm down.

   3. It's based on how your vagus nerve responds to breathing patterns.

   4. Even 5 minutes of this breathing pattern can reduce stress hormones measurably.
      

3. Digital sunset routine

   1. Stop using screens 1 hour before your planned bedtime.

   2. Blue light from devices disrupts your natural melatonin production.

   3. This makes it harder to feel genuinely relaxed.

   4. Replace screen time with reading, gentle stretching, or meditation.

   5. Your brain will start associating this routine with relaxation.

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Healthy Scones Recipe (makes 8 servings)

Traditional scones are loaded with butter and sugar. This version gives you the same satisfying texture with much better macros.

I make these every Sunday morning. They're perfect with coffee and keep well for several days.

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: 180 kcal

• Protein: 8 g

• Carbohydrates: 22 g

• Sugars: 6 g

• Fat: 7 g

The Ingredients

• 200g self-raising flour

• 50g rolled oats

• 30g protein powder (vanilla works well)

• 60g Greek yogurt

• 80ml unsweetened almond milk

• 2 tablespoons honey

• 1 large egg

• 40g dried cranberries

• 1 teaspoon vanilla extract

• Pinch of salt

Instructions

• Preheat your oven to 200°C (400°F).

• Mix the flour, oats, protein powder, and salt in a large bowl.

• In another bowl, whisk together the Greek yoghurt, almond milk, honey, egg, and vanilla extract.

• Add the wet ingredients to the dry ingredients. Mix until just combined - don't overmix.

• Fold in the dried cranberries gently.

• Turn the dough onto a lightly floured surface. Shape into a circle about 2cm thick.

• Cut into 8 wedges and place on a baking tray lined with parchment paper.

• Bake for 15-18 minutes until golden brown.

• Cool for 5 minutes before serving.

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