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Issue 140 | 🕰️ When do I exercise!?

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_The Daily Tonic is a two to five minute read sharing science backed

health news and tips, all while getting you to crack a smile or even_ lol on occasion.

Friday. I know, I know. The weekend is pretty much here and the last thingyou want to talk about is how you can revamp your fitness routine to bestoptimize your health. Well, you could always read up and save the info forMonday. Or… you could just start putting this stuff into practice over theweekend. Prioritizing health… over the weekend? I know. Crazy concept. Let’sdive in.

Thank You, Captain Obvious

Exercise is good for you. No surprise there. Exercise is specifically greatfor metabolic health. Also not a big surprise. To quickly recap, metabolic health isdefined as having ideal levels of blood sugar, triglycerides, high-densitylipoprotein (HDL) cholesterol, blood pressure, and waist circumference. Atthis point, it is pretty intuitive that exercise would help improve all thosemarkers. So what’s the news here? Well, let’s dive a little deeper to see whatthe science says about when to workout. According to thisstudy, thereis an enhanced benefit to exercise when it is done in a fasted state. Sobasically, working out early in the morning before breakfast has its perks,especially when it comes to developing good metabolic flexibility. What ismetabolic flexibility? Well, it has nothing to do with whether you can touchyour toes or not. This type of flexibility is your body’s ability toefficiently switch between burning glucose or fat for energy. This otherstudy however, seems to suggest that working out in the afternoon has its ownbenefits when compared to working out in the morning. You see, we are moreinsulin resistant in the pm hours, meaning that our body will be less apt to absorb bloodglucose and lower spikes in blood sugar after consuming carbs. So it makessense that working out at this time would promote the most benefits. Therehave also been studies like thisone that showthat exercise performance peaks in the afternoon. In the study, the afternoonexercise group showed clear metabolic improvement–the group had increasedinsulin sensitivity in both muscle and fat tissue, reduced fasting plasmaglucose, and more fat burning. Ok, so before you throw your hands up inconfusion and frustration–you are right. The first study seems to suggestworking out in the morning is better, while the second study suggests workingout in the afternoon. What gives? It is important to point out that thebenefits from the first study were associated with exercise in a fasted state,not necessarily the time of day. This means that you can factor in bothfindings when looking to optimize your workout routine–work out in theafternoon and in a fasted state. Look, most of us are just trying to sneak aworkout in among all the other things we have going on in our lives. I get it.You don’t have to workout in the afternoons and in a fasted state to get thebenefits of exercise. With that said, it is important to note that there issome solid science behind these suggestions, so if you do have the ability toadjust your workout routine accordingly–great! And if you can’t, that is ok,too! Simply prioritizing movement every day, whenever time allows, is a bigdeal and a big step in the right direction.

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Another Appropriate Friday Topic

Productivity. I know. We are nailing it with these Friday topics. The secondmost important thing you want to hear about on a Friday is how you can be moreproductive at home. Here’s the thing–many of us are still spending a lot oftime working from home. With that has come the many challenges anddistractions of having blurred lines separating work and home. This lack ofboundaries has made work from home an additional source of stress for many,and as we’ve talked about on The Daily Tonic before, chronic stress is notgreat for optimal health. The solution? Here is an article from theWashington Post that breaks down some of the most common productivity hacks. Bybeing a little more productive with our time, we should all be able to find abetter balance between work life and home life. Hopefully these tips willhelp! Happy Friday!

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Issue 142 | Screwing over the little guy.

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