Dr. Becky’s Fitness Blog

Dr. Becky’s Fitness Blog

Snack on This! “Exercise Snacks” Boost Cardiorespiratory Fitness in <1 Minute

Video | Perks of “Snacking” | Exercise Snacks vs. HIIT | How To Do Exercise Snacks | Pro Tips

You really want to exercise, but you cannot dedicate 30 or more minutes to working out. “Exercise snacks” may provide a solution. 

I’m not talking about things to eat before or after physical activity. Instead, exercise snacks are isolated bouts of vigorous exercise typically lasting a minute or less, that are performed periodically throughout the day (1).

A growing body of research is showing that these brief bouts of activity can improve cardiorespiratory fitness in previously inactive individuals.

This blog post shows you how to sprinkle exercise snacks into your daily routine, and it doesn’t matter if you spend your day at home, the office, or school.

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Metabolic Syndrome? Timing When You Eat Might Help

Video | Study | Why TRE Works | Calories | Food Choices | “Exercise Snacks” | Takeaway

The five criteria of metabolic syndrome include a large waist circumference, high blood pressure, high blood glucose, high triglycerides, and low HDL cholesterol. When at least three of these conditions are present, metabolic syndrome is diagnosed. 

An excessive intake of unhealthy foods is a primary contributing factor to metabolic syndrome. Calorie restriction mitigates this problem. However, success requires consistent adherence to a calorie deficit over a long period of time. 

If restricting calories hasn’t worked for you, timing when you eat might help. 

That is according to a brand new, well-designed study. This blog post shares how time-restricted eating with or without calorie restriction improves metabolic markers and how you can do what the study participants did to get similar results for yourself. 

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The Skyrocketing Use of Seed Oils

Video | What are Seed Oils? | Concerns | Causation or Correlation | A Better Path Forward

Cooking fats come from different sources. Tallow, lard, and butter are derived from animals. Olive and avocado oil are pressed from those fruits, and seed oils are extracted from seeds.

Over the past few decades, we’ve seen an explosion in the use of vegetable-based seed oils as they have replaced the more traditional animal-based fats. 

How has that replacement worked out for us? This blog post shares facts and concerns surrounding seed oils so you can make decisions for yourself. 

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Cholesterol and Keto Simplified

Video | Understanding Cholesterol | Cholesterol Uses | Inflammation and Cholesterol | LDL Particle Size | What to Do

A paper published in 2022 shows low-carb dieting to be beneficial for 12 of 13 cardiovascular risk factors (1).

The one outlier is LDL cholesterol, which can increase on a low-carb or keto diet. Why does that happen, and is it a deal breaker when it comes to following a keto diet? This blog post addresses those questions and builds your understanding of cholesterol. 

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Metabolically Healthy Obesity? Could This Be You? Are You Better Off?

Video | Metabolically Healthy Obesity | Metabolic Flexibility | Healthier Fat? | Are You Better Off?

Can a person be overweight or obese and still have a healthy metabolism? A study published in 2020 shows that while you can’t deny that obesity contributes to reduced life expectancy, impaired quality of life, and disabilities, there are people who have markers of a healthy metabolism despite having a high BMI.

Could this be you? If so, are you better off in the long run? Those questions are answered in this blog post.

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Memory Foods, Snacks, and Habits

Video | BDNF | Foods to Avoid | BDNF-Boosting Foods, Snacks, and Drinks | Fasting | Ketones | Exercise | Sunlight | Putting it All Together

Brain-Derived Neurotrophic Factor (BDNF) plays a critical role in learning and memory, and its decline is closely associated with mental deterioration, especially in aging and neurodegenerative diseases like Alzheimer’s. 

Enhancing BDNF through diet and lifestyle habits has been shown to slow cognitive decline and improve brain function.

This blog post shares how type 2 diabetes factors into a declining level of BDNF and the delicious foods and easy-to-follow lifestyle changes that boost this important growth factor. 

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Top 10 No-Added-Sugar Snacks [No Cooking Needed]

Video | Fruit | Nuts | Nut Butter | Yogurt | Cottage Cheese | Cheese | Hard-boiled Eggs | Beef Sticks | Hummus | Pork Rinds

Ideally, you want to fill up on hunger-satisfying foods at mealtimes to limit or avoid snacking. But life is unpredictable, and sometimes you just need a little something. Finding satisfying snacks without added sugars can be challenging, but plenty of delicious and healthy options exist. Here are ten great choices that require zero cooking.

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Get Our FREE Guide to Fasting!

Finding the right fasting routine for your body and lifestyle takes time. If you’d like to avoid common fasting mistakes and find ways to make fasting easier, I encourage you to download this FREE guide!

Get your FREE “How-To” guide to fasting here!

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