Hello and welcome to 4-Minute Friday where I share, in four minutes or less, the latest things I’m doing to enhance my health, save money, and make day-to-day life easier and more enjoyable.
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What I’m Doubling Down On:
My current favorite podcaster, Chris Williamson, hosted world-renowned researcher Dr. Rhonda Patrick on his show last week.
After listening to this episode, I’m sure of one thing…
I’ll be prioritizing heat immersion (sauna, steam room, hot tub) more often.
Last year, I wrote about the benefits of sauna bathing on my blog which I’m making available to everyone here.
Since then, there’s been even more research published on heat immersion (which includes sauna but also steam rooms and hot tubs) that’s made me more bullish on its value.
Whether after cardiovascular exercise or strength training, heat immersion can boost the benefits of both.
Dr. Patrick highlighted studies showing favorable effects on aerobic fitness and muscle strength after doing a short heat immersion session (15-30 minutes) following the activity.
Even more, heat immersion can be used on its own to promote similar effects as moderate aerobic exercise and can enhance recovery when done on non-training days.
Personally, I prefer to use the sauna or steam room after training sessions to decompress before showering off and getting to the rest of my day.
I notice that I’m less sore the next day, have more mental clarity, and even detect improved skin quality when I do so regularly.
As if there needed to be more, regular heat immersion has been demonstrated to improve psychological health and enhance sleep!
One note of caution with heat immersion is that you’ll sweat a tremendous amount so be sure you are staying hydrated – this includes a potential need for electrolyte supplementation which I recently wrote about!
Daylight Savings Time Trick:
The dreaded (by some, at least) time change is just around the corner.
If you aren’t aware, that’s daylight savings time (spring forward) and it’s set to commence early Sunday morning when the clocks move forward an hour.
Many, including myself, find the week (or two) following this time change quite challenging.
I’m fairly regimented on when I go to sleep and wake up each day and when my routine is off, it’s rather noticeable on my energy levels, mood, appetite, etc.
To combat the abrupt change induced by daylight savings time, there’s an easy trick you can utilize these next couple of nights barring you don’t have a fun-filled weekend in store that entails late nights out.
Which is totally reasonable, however, you may feel it more than usual Monday morning.
Simply, try to get to bed 20ish minutes earlier than normal tonight and wake up 20ish minutes earlier tomorrow morning. Whatever time that is, add another 20 or so minutes on both ends for Sunday morning – understanding that the time will have changed so it will be relative.
After this, go back to your normal sleeping and waking time (now an hour later, technically) and your circadian rhythm will be more in sync with the new clock.
To further enhance this process, make the same adjustment to your morning sunlight exposure and mealtimes… both which also influence your internal clock!
High-Protein Snack of the Week:
Beef jerky.
I could leave it at that, but I’ll go ahead and explain a little more.
Although quite expensive, beef jerky is a fantastic protein source that’s incredibly low in carbohydrates and fat. This makes it an ideal low-calorie snack that’s super handy to have especially when on the go.
There are a plethora of options including turkey jerky and several flavors so the world is your oyster when it comes to finding one you like.
My recommendation is that you consume whatever serving is necessary to reach 20-30 grams of protein.
Although, be weary of its sodium concentration if you battle with high blood pressure or other medical issues requiring a low-sodium diet.
P.S. Make sure you have a toothpick and a stick of gum on hand, too.
What else?
For the recent subscribers to HIB, visit the link here to find the full catalog of posts dating back to November of 2022. There are now over 60 posts on the site! Find what interests you - comments and likes are greatly appreciated!
I’ll be releasing a post next week on the mental health benefits of regular exercise and various ways to incorporate the information to your advantage!
New motto: EAT MORE JERKY.
Buy some Barbell Apparel fitness clothing through my link here!
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DISCLAIMER
- This is NOT Medical advice. Consult your medical professional before starting any supplement, diet regimen, or workout program.