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Hey fitness nerds!

50 newsletter editions down the line! Thank you each and every one of you who is on this list.

Without you, we couldn’t help so many people live healthier lives!

Now today’s edition:

Ever wonder how many calories you're torching during your workouts? Let's break it down.

Read 🔽 below! 

🏃‍♀️ 

IN LESS THAN 10 MINUTES WE WILL COVER:

Weekly Insights:

• How many calories does exercise burn?

• Article Explained Simple: Are Probiotics Legit?

• Top 3 Supplements for Sleep

• Homemade Pistachio Butter Recipe

Top Heart Surgeon: It's Like Giving Your Body A New "Battery"

We all want more energy. Now, one doctor says he’s found the secret.

According to Dr. Steven Gundry — a husband, father, and world-renowned cardiologist — tiredness and fatigue are an epidemic in America.

Fortunately, this is a problem you can easily solve at home.

Dr. Gundry — who turns 71 this year — says his secret involves a little-known food that’s been scientifically shown to "unlock" your true physical and mental potential.

Learn More Here

How many calories does exercise burn?

The number of calories burned during exercise depends on several factors.

Your weight, intensity of the workout, and duration all play a role.

Generally, the more you weigh and the harder you work, the more calories you'll burn.

Here's a list of 20 common exercises and the estimated calories burned per hour for a 155-pound person, from highest to lowest:

1. Running (8 mph): 950 calories

2. Swimming (vigorous): 715 calories

3. Jumping rope: 690 calories

4. Rowing machine: 630 calories

5. Cycling (14-16 mph): 590 calories

6. Stair climber: 550 calories

7. High-impact aerobics: 530 calories

8. Elliptical trainer: 520 calories

9. Kickboxing: 500 calories

10. Cross-country skiing: 490 calories

11. Basketball: 450 calories

12. Weight lifting (vigorous): 440 calories

13. Tennis: 430 calories

14. Dancing (fast, ballet, twist): 410 calories

15. Hiking: 370 calories

16. Low-impact aerobics: 350 calories

17. Walking (3.5 mph): 300 calories

18. Yoga: 280 calories

19. Pilates: 250 calories

20. Stretching: 180 calories

Want to burn more calories during your workouts? Here are a few tips:

1. Increase intensity: Add intervals of high-intensity bursts to your routine.

2. Try compound exercises: Moves that work multiple muscle groups burn more calories.

3. Keep moving: Minimize rest periods between sets or exercises.

4. Add weights: Even light weights can increase calorie burn during cardio.

Remember, these numbers are estimates. Your actual calorie burn may vary. The key is to find activities you enjoy and stick with them consistently.

Don't forget, exercise is just part of the equation. A balanced diet is crucial for overall health and weight management.

If I forgot anything or if you have any other questions DM me on Twitter and I will gladly answer. Twitter

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Top 3 Supplements for Sleep

Sleep is one of the most important aspects of our life. The biggest variable to influence your performance. And also easily fixable.

There are a few habits that can really help you sleep the most, but if you want to take your sleep quality to a high level these are my recommendations.

1. Melatonin
   
   Melatonin is the heavy hitter of sleep supplements.
   
   It's a hormone your body naturally produces to regulate your sleep-wake cycle.
   
   Taking melatonin can help reset your internal clock, especially if you're dealing with jet lag or shift work.
   
   It's particularly effective for helping you fall asleep faster.
   
   I've found it incredibly helpful when I'm travelling or have an irregular schedule.
   

2. Magnesium
   
   Magnesium is a mineral that plays a crucial role in sleep regulation.
   
   It helps activate the parasympathetic nervous system, responsible for relaxation.
   
   Magnesium can improve sleep quality by reducing stress and promoting muscle relaxation.
   
   Many people are deficient in magnesium, so supplementing can make a big difference.
   
   I've noticed deeper, more restful sleep since adding magnesium to my routine.
   

3. L-theanine
   
   L-theanine is an amino acid found in tea leaves.
   
   It promotes relaxation without causing drowsiness.
   
   L-theanine can help calm a racing mind, making it easier to fall asleep.
   
   It also improves sleep quality, so you wake up feeling more refreshed.
   
   I like to take L-theanine before bed, especially on nights when I feel anxious or stressed.
   

These supplements can be powerful tools for improving your sleep. However, they work best when combined with good sleep hygiene.

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

Homemade Pistachio Butter Recipe (makes 12 servings)

I am obsessed with pistachio.

Pistachio desserts are my kryptonite.

I don’t really eat desserts but when I see a pistachio-filled anything on the menu - I buy!

And to avoid unnecessary calories I started making my homemade pistachio butter. And you can use this recipe to make any nut butter really. Just substitute pistachio with X nut.

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: 100 kcal

• Protein: 3 g

• Carbohydrates: 5 g

• Sugars: 1 g

• Fat: 9 g

The Ingredients

• 300g raw shelled pistachios (2 cups)

• 1 tablespoon olive oil (optional, for creaminess)

• 1/4 teaspoon salt (optional, to taste)

• 1 tablespoon honey or maple syrup (optional, for sweetness)

The Instructions

1. Prepare the Pistachios:

   • Preheat your oven to 175°C (350°F).

   • Spread the raw shelled pistachios evenly on a baking sheet.

   • Roast the pistachios in the preheated oven for 8-10 minutes, stirring once halfway through, until they are fragrant and lightly browned. Allow them to cool slightly.

2. Blend the Pistachios:

   • Transfer the roasted pistachios to a food processor or high-speed blender.

   • Blend the pistachios on high speed until they start to break down into a crumbly texture, then continue blending until they form a smooth and creamy butter. This process can take 5-10 minutes, and you may need to stop occasionally to scrape down the sides of the bowl.

3. Add Optional Ingredients:

   • If desired, add the olive oil for a creamier texture, salt to enhance flavor, and honey or maple syrup for a touch of sweetness. Blend again until all ingredients are fully incorporated.

4. Store the Pistachio Butter:

   • Transfer the pistachio butter to an airtight jar or container.

   • Store it in the refrigerator for up to 2 weeks. The butter may separate slightly during storage; simply stir it before use.

Vote for the next week’s Recipe by clicking the button below

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