Beat Inflammation: 30+ Surprising Ways to Feel Better Fast

Inflammation is the body's natural response to injury, illness, or stress. While this process is essential for healing, chronic inflammation can lead to a range of health problems, including joint pain, cardiovascular disease, autoimmune conditions, high cholesterol, diabetes, and hormone imbalances like low testosterone or estrogen dominance.

Pharmaceuticals often focus on managing inflammation as a symptom, providing temporary relief without addressing the underlying causes. For many, this approach feels insufficient, highlighting the need for solutions that promote long-term health and balance.

Fortunately, there are practical and novel approaches you can take to combat inflammation and support your overall health. In this post, we’ll explore effective methods across exercise, lifestyle, nutrition, and supplementation that can help you tackle inflammation and feel your best.

Dead Butt Syndrome: What you Need to Know and How to Fix It

The recent New York Times article on “dead butt syndrome” certainly grabbed attention, and for good reason—it sheds light on an important issue affecting many of us. It’s a great introduction to the public health booty emergency many are facing, but here, we’ll take a deeper dive into the practical steps you can take. If you’re searching for answers to your own derriere dilemma, you’ve come to the right place.

Wake That Butt Up: 20 Exercises to Activate Your Glutes and Build Your Backside

There are lots of reasons to want a strong butt: looks, decreased back pain, healthier knees, and stronger hips. As I tell my clients all the time, a strong butt sets you up to do whatever you want in life. It is literally key to everything, and that is a hill I’m willing to die on.

In this blog post, we’ll focus on activating your glutes. Gluteal muscles switch off for all sorts of reasons (Dead Butt Syndrome anyone?). What we want to do is flip that glute switch the ON position.

The good news is that there are dozens (if not more) of glute exercises out there. I’ll do my best to organize them into something that makes sense here, so let’s look at some of my favorite glute exercises.

How To Set Up Your Home Gym or Workout Space

Working out at home can be convenient, safe, and fun — but only if your space is set up right. Otherwise, it can be a total disaster. When someone is new to home workouts, it can be overwhelming. What equipment should I get? Where do I put it? What else do I need?

In this blog post, we’ll go over what to do (and not do) when you’re setting up a home gym or workout space.

Move It: How to Get More Activity in Your Day

It is common (but definitely not normal) that we find ourselves more sedentary than we’d like to be. There are moments where it becomes more obvious:

Maybe your doctor has told you to move more. Or maybe you want to lose weight. Or maybe, if you have ADHD like me, you want to jump out of your skin after sitting still for a while and you know moving around makes you feel better. BTW, if you have ADHD or are on the autism spectrum this feeling is pretty normal (although still annoying).

According to a study published in 2023, high step count populations (>8,763 steps a day) have a 60% lower risk of all-cause mortality compared to low step populations (<2k steps a day) and a 51% lower risk of developing Cardiovascular disease. Even small amounts make a big difference. Participants who got 2500-2800 steps per day decrease risk of CVD by 11% and death by 8%. What this means is that moving more makes you healthier, feel better, and less likely to die for any reason.

Recipe for a Great Warm-up

I’ve seen it a thousand times. A group of young gym bros walk up the stairs, arms swinging non committedly, eyes searching the room to see if their favorite pec deck is open. They might do a couple of wide, lazy arm circles as they get closer, and one of them tilts his head from side to side as if his neck needed to crack. It is obvious they think they have warmed up, and to their credit, something is better than nothing. Call me an old fart, but a lackluster warmup isn’t going to cut it as they get older.

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