Exercise snacks, fueling for performance + sparkling electrolytes

Hey there, welcome to Issue #10!

Today we’re covering:

• Are exercise “snacks” better than a full-course meal?

• How an elite fitness coach fuels optimal performance

• New product drops for stressful days, anyone needing hydration support, hot sleepers, and more

Short bursts, big rewards: Are two-minute workouts worth it? 🏆

You've probably heard it a million times: every little bit counts. But when it comes to physical activity, it’s not just a saying — it's science. 

Research shows that "exercise snacks" — short, intense periods of activity — are a powerful tool in disease prevention and boosting fitness. 

Even a little movement goes a long way:

• 3-4 minutes of vigorous exercise per day may be associated with decreased cancer incidence risk

• Short stair-climbing sessions — just three 30-second sprints — can improve cardiorespiratory fitness 

• Interrupting prolonged sitting with short bouts of activity may help maintain muscle mass and quality

Keep it simple (and short): Forget complex equipment and costly gym memberships. Keeping fit could be as easy as taking the stairs instead of the elevator, or doing push-ups after you roll out of bed. 

Here’s how you can get an exercise snack during your day:

• Take the stairs – Say “no” to the elevator if you have time.

• Do some pushups – Set a max-out goal, then try to beat it each day.

• Jumping jacks – Have some fun by your desk and break the monotony of Zoom meetings with this old-school movement.

• Bodyweight squats – Spending too much time sitting? Do some squats at your desk every couple of hours.

The bottom line: Don't discount micro-workouts. Whether you’re just starting your fitness journey, or if you’re already a marathon runner, try to sneak more “snacks” (of the right kind) into your day.

My Health Stack by James McMillian 🏋️

Each week in our Health Stack series, Wellworthy taps into its network of health and fitness experts to offer personal insights and recommendations.

This week: James McMillian. He’s the director of innovation at NYC-based strength and conditioning studio Tone House.

McMillian is a lifelong athlete, excelling in football, rugby, track, and wrestling throughout high school and college. He’s turned his athletic prowess into a career dedicated to helping others reach optimal fitness.

My main focuses:

• Hydration:“My focus on staying hydrated is crucial to my overall health and performance. By consistently prioritizing hydration, I ensure that I can tackle my training with energy and endurance.”

• Recovery: “Recovery is non-negotiable at this point in my fitness journey. By dedicating time and effort to recovery methods, I equip myself to attack my training at a high intensity, pushing my limits and striving for progress consistently.”

How I fuel:

• Spoonful: “I have busy mornings and they are no match for Spoonful’s on-the-go breakfast!”

• Thorne Supplements: “Think of these vitamins as your daily dose of goodness in a bottle. They’re a health boost that supports my immune system, fills in any nutrient gaps with my busy schedule, and keeps me feeling my best, inside and out.”

• Mademeals: “To not have to think about what I am going to eat is so stress free. With Mademeals, it’s like having your own personal chef who delivers nutritious and delicious meals right to my doorstep, saving me time and ensuring I always have a satisfying healthy meal ready.”

Staying hydrated: 

• Hydro Gallon: “I have an easier chance of meeting my hydration goals effortlessly with this trusty jug. It’s like having my own personal hydration coach reminding me to sip throughout the day and keep my energy levels up so I can tackle anything that comes my way”

• Barcode: “I love that I can quench my thirst and recharge my body with Barcode's hydrating drink. It's truly a burst of refreshment that replenishes your electrolytes and gives you the vitality I always  need to power through workouts or busy days with ease.”

How I recover: 

• Hyperice Contrast Therapy Knee Sleeve: “I can say goodbye to achy knees after a tough workout. The Hyperice knee sleeve is like a gentle hug for your knees, soothing them and speeding up recovery time so I can get back to doing what I love without any pain holding me back.”

My favorite product for under $50: 

• TRX Strength Bands: “Bands are my secret weapon for adding some spice to my workouts and a great addition to my recovery. They’re like my portable gym, allowing me to squeeze in a quick sweat session wherever I’m at.”

Check out James’ Health Stack here on Wellworthy.

Brands and creators: Improve retention to grow revenue 📈

_{Presented by Youll.}

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Purpose-built for wellness businesses, Youll is the easiest way to create an educational, content-driven digital experience.

Start now to increase earning potential by fostering deeper engagement and customer loyalty with users everywhere.

See transformative growth in just 30 days — book a demo here.

Just dropped: All-day stress release from Ritual 🫙

Supplement brand Ritual made a name for itself with the Essential for Women multivitamin. Today, it offers solutions for men, women, and teens for many aspects of health like gut health, sleep support, muscle recovery, and more.

Its just-launched Stress Relief capsule incorporates ashwagandha, L-theanine, and saffron to offer calmness, boost mood, and empower relaxation. The subscription is available for $54 per month, with a 20%-off welcome discount.

More drops perfect for:

• Immersive bike workouts. Holographic fitness startup Saga started its crowdfunding campaign for the HoloBike this week. It’s intended to offer the most authentic riding experience without the use of VR headsets or goggles. Peloton, watch out. Back the project here.

• La Croix lovers. Combine the best of both worlds with LMNT’s new sparkling beverage line. The electrolyte-mix brand just introduced a ready-to-drink can available in Black Cherry Lime, Grapefruit Salt, Citrus Salt, and Watermelon Salt. Shop here.

• Hot sleepers. Eight Sleep has launched the Pod 4, which has two times more cooling power than the previous Pod generation — plus it’s 40% quieter. It doesn’t come cheap though at $2,499.

• Movie-star physiques. Fitness app Centr, founded by actor Chris Hemsworth, launched a new 14-week program called Power Shred, which is designed to help you increase muscle gain and lose fat, in a healthy, sustainable way. Learn more here.

• Healthy hydration. The newly launched electrolyte concentrate from Oshun is now available in the US. Oshun delivers the benefits of 70 trace minerals and four essential electrolytes, without fillers, sweeteners, or anything artificial.

• High-definition tunes. Iconic audio equipment brand Sennheiser announced a new addition to its ACCENTUM line. The True Wireless earbuds have hybrid active noise cancellation and a battery life of 28 hours. Pre-order here.

• Soda drinkers. If you have a sweet tooth but want something a little better for you, Devil’s Foot Beverage just launched its line of farm-to-can sodas. Each is made using real organic fruit from farmers in North and South Carolina with organic cane sugar and honey for a subtle sweetness.

Today’s newsletter was brought to you by Joe Niehaus and Ash Read.

P.S. We’d love to hear from you! Send us your favorite gear, personal health stack, or feedback on the newsletter.