LA Strong!

Our hearts go out to everyone impacted by the devastating fires in Los Angeles. During this difficult time, we’re keeping the affected communities, firefighters, and first responders in our thoughts and prayers.

If you’d like to help, the Red Cross is on the ground providing relief. You can join their efforts by donating. Every little bit helps support those in need. Click on the link below:

Stay safe, stay strong, and let’s all come together to support our neighbors in this time of need.

Bite-Sized Fitness

Just a few minutes of daily exercise can drastically improve your health and even help you live longer. Too good to be true? Dr. Rhonda Patrick, an expert in health and longevity, says otherwise. She emphasizes the health benefits that short bursts of intense activity lasting just 1–2 minutes, called "exercise snacks," can have on your health. The best part is that these mini-workouts are powerful and easy to fit into your day.

What Are Exercise Snacks?

Think of exercise snacks as bite-sized workouts. Instead of dedicating an hour to the gym, you sprinkle in quick bursts of movement throughout your day. These could be as simple as:

• Doing 10 squats during a work break.

• Sprinting up a flight of stairs.

• Performing jumping jacks or burpees for 60 seconds.

The idea is to get your heart rate up to at least 75% of its maximum, which is where the real transformation happens.

Why Snack?

Exercise snacks do more than just get your heart pumping. They work wonders for your body on a cellular level. According to Dr. Rhonda Patrick, these short bursts of movement can dramatically improve your metabolism and help regulate blood sugar.

When you perform quick, vigorous exercises, like squats or jumping jacks, your muscles act like sponges. They soak up glucose from your bloodstream. This lowers blood sugar levels and reduces the strain on your pancreas to produce insulin. Studies have shown that doing something as simple as 10 bodyweight squats every 45 minutes can regulate blood sugar even better than a 30-minute walk.

Exercise snacks are also linked to living longer. Research published in Nature Medicine found that just 1-2 minutes of intense physical activity three times a day can lower your risk of dying from any cause by 40%, and from heart disease specifically by 50%. That’s a huge impact for such a small time commitment!

Another reason these quick workouts are so effective is that they help break up long periods of sitting. Sitting for hours at a time has been shown to increase the risk of chronic diseases like cancer and heart disease, even if you exercise regularly. By sprinkling in short bursts of movement throughout your day, you’re keeping your body active and counteracting the harmful effects of being sedentary.

In addition, exercise snacks give your mitochondria, the energy powerhouses in your cells, a major boost. These quick bursts force your muscles to work hard, stimulating the creation of new mitochondria and improving energy production. This not only helps with metabolic health but also increases overall energy levels, making you feel more alive.

With all this evidence, it’s clear that exercise snacks aren’t just a short-lived trend, they’re a scientifically backed way to improve your health and longevity without overhauling your daily routine.

How to Snack

Here’s how you can incorporate exercise snacks into your day:

1. Start Small - Begin with one snack per day, like climbing stairs or doing squats during a TV commercial.

2. Time Around Meals - Aim for a quick burst of activity within 30 minutes before or after eating to maximize glucose control

3. Make It Fun - Choose activities you enjoy. You can dance around the kitchen, do high knees while waiting for your coffee, or challenge yourself with push-ups.

4. Set Reminders - Use alarms or apps to nudge you throughout the day. Think of them as snack breaks for your body.

5. Be Consistent. The key is to do this regularly. Even three snacks a day can make a big difference.

Just Snack

The beauty of exercise snacks is their accessibility. You don’t need fancy equipment or hours of free time. Just a willingness to move. Whether you're at home, at work, or on the go, there’s always an opportunity for a quick burst of activity.

Life gets busy for everyone. But knowing that something as simple as one minute of effort can improve your health and potentially add years to your life? It’s a no-brainer. So next time you’re glued to your TV watching Netflix, remember to take a quick break and do body squats.

Reading, Prayer, and Music Can Help Keep Your Brain Sharp

A study from the University of South Australia showed that simple things like reading a book, praying, or listening to your favorite music can help keep your brain healthy as you get older. These activities might even lower the risk of dementia, a condition that makes it harder to remember things, think clearly, and make decisions. While there currently isn’t a cure for dementia, scientists believe that staying mentally active could help slow it down or even prevent it from happening.

Reading Works Wonders

When you read, your brain works hard to process words, imagine scenes, and follow stories. This keeps your mind engaged and active. People who read regularly tend to have better memory and thinking skills. It’s like giving your brain a workout without breaking a sweat.

A study published in the Journal of Gerontology found that people who engage in cognitive activities like reading are less likely to develop dementia later in life. So whether it’s a novel, a newspaper, or even a comic book, reading is a fun way to keep your brain healthy.

The Power of Prayer

Prayer isn’t just good for the soul, it’s great for the brain too. Why? Because prayer involves focus, repetition, and reflection. All excellent exercises for the mind.

Research published in PubMed Central found that frequent prayer is linked to better cognitive function and fewer sleep problems in older adults with dementia. The findings showed that this benefit comes from how prayer reduces stress and loneliness while boosting mental engagement. Other calming hobbies, like crafting or painting, have also been shown to help maintain memory and mental sharpness over time.

Tunes for the Brain

Listening to your favorite song can definitely lift your mood. But music doesn’t just make you feel good, it also helps your brain stay sharp. Listening to music stimulates memory and thinking abilities. Also, playing an instrument can delay cognitive decline even further.

A review in Practical Neurology explained how music therapy helps people with dementia by improving mood, behavior, and even communication skills. Personalized music therapy has been shown to improve emotional well-being and cognitive function for those already experiencing dementia symptoms. Whether you’re singing along to Taylor Swift or enjoying Jazz in the background, music is a powerful tool for brain health.

It’s Easy to Get Started

You don’t need to make big changes to protect your brain. Small steps can go a long way. Try reading a little each day, whether it’s a book before bed or an article over breakfast. Spend 5–10 minutes in prayer or quiet reflection to help focus your mind and reduce stress. And don’t forget to enjoy some music! Create a playlist of songs that bring you joy and pump you up.

Taking care of your brain can be easy and fun. These activities don’t take much effort to fit into your routine while keeping your brain healthy. It’s a simple way to invest in your future self.

Top 5 of the Week

Top 5 Reasons People Quit Working Out (and Solutions)

1. Lack of Time: Busy schedules make it hard to prioritize workouts.

   • Solution: Try 20-30 minute high-intensity interval training (HIIT) or squeeze in short, effective home workouts.

2. No Visible Results: People get discouraged when progress feels slow.

   • Solution: Focus on small victories like increased energy, better sleep, or how clothes fit. Also, track improvements in strength and/or endurance.

3. Workout Boredom: Repeating the same routine gets dull.

   • Solution: Mix it up with new activities like hiking, swimming, or even dancing (like my sister). Also, try fitness apps or partnering with a friend for extra fun.

4. Unrealistic Goals: Setting overly ambitious goals leads to frustration.

   • Solution: Break goals into smaller, attainable milestones. Again, celebrate wins, no matter how small, to stay motivated.

5. Injury or Pain: Poor form or overtraining causes setbacks.

   • Solution: Learn proper technique, listen to your body, and schedule rest days. Consulting a trainer or physical therapist can help.

Quote of the Week

“The real workout starts when you want to stop.” - Ronnie Coleman

Answer to Last Week’s Trivia

When did the New Year's Eve Ball first drop in Times Square? December 31, 1907

The first New Year's Eve ball dropped in Times Square on December 31, 1907. It was made of wood and iron, weighed 700 pounds, and measured 5 feet in diameter.

Trivia Time

Which freezes faster, hot or cold water?

Stay tuned next week for the Answer.

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