Strength Training
Does Tempo Matter for Muscle Growth?
A new meta-analysis of 14 studies shows fast and slow tempos produce similar muscle growth. Here's what the data actually says about how fast you should lift.
Your daily dose of fitness health inspiration
Exercise Health Notes
Your daily dose of fitness health inspiration
Sleep
The Real Reason You Won’t Go to Bed (Even When You’re Exhausted)
You're exhausted, the house is quiet, and you're still on the couch. Sleep physician Dr. Cheri D. Mah explains why we sabotage our bedtime — and the 15-minute fix that actually works.
Wellness
Save a Life September: The 15-Minute First Aid Plan for Busy Families
The day a relative of mine started to choke, I was heavily pregnant with my third child and completely out of my depth. Here's the simple first aid plan I wish I'd known sooner — and how you can learn it this September.
Sleep
Why a Big Trip Wrecks Your Sleep — And How to Fix It in 3 Days
You're home, your suitcase is still half-unpacked, and your body is still living in another time zone. Here's the 3-day reset I use to get my sleep back after a big trip — no lie-ins required.
Wellness
Is It Too Late to Undo Sun Damage in Your 40s? A Dermatologist Weighs In
I checked my face in the gym mirror one morning and saw a spot I couldn't explain. Board-certified dermatologist Dr. Sheila Farhang says the good news: it's never too late. Here's the repair routine she actually recommends.
Wellness
My Health Journey Update + the Q&A I Got Right
149 lbs down, 54% of my starting weight, and no end in sight. Here's the honest, doctor-supervised story behind my GLP-1-assisted weight loss — plus answers to the questions I keep getting.
Healthy Recipes
Stewed Apples with Warming Spices
The first time I made stewed apples after a long run in the chill of early fall, I realized how much my kitchen had been missing this kind…
Healthy Recipes
Ultimate Breakfast Tacos
The first time I laid out scrambled eggs, sliced avocado, and a handful of tortillas on the counter, it hit me: this is not a recipe. It’s a…
Healthy Habits
6 Easy Morning Habits That Change How Your Whole Day Feels
I taught myself these six small habits one at a time over a week each. No green juice, no 4:30 alarm. Skip the snooze, get daylight in your eyes, move for 7 minutes, and your whole day just lands differently.
Nutrition
How to Change Your Relationship With Food
The first time I stood at my kitchen counter staring at a bowl of oatmeal I didn’t actually want, something clicked. I was eating out of obligation, not…
Healthy Recipes
Tahini Miso Covered Cauliflower Steaks
The first time I roasted thick-cut cauliflower with a tahini miso drizzle, my kitchen smelled like something between a Japanese market and a warm bakery. That combination of…
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About Exercise Health Notes
Hi, I'm Maya Collins — a certified personal trainer and exercise science master's grad. For 10 years I've been turning research papers into 15-minute action lists. My promise: sustainable small changes beat extreme quick fixes. This notebook is where I write it all down.