Nutrition
Energy Expenditure: How Many Calories Are You Really Burning?
The first time I saw my daily calorie burn on a fitness app, I thought it was way too high. Then I learned that my body burns energy…
Your daily dose of fitness health inspiration
Exercise Health Notes
Your daily dose of fitness health inspiration
Wellness
Why Going Barefoot Makes You Smarter and Happier
The feet are the most nerve-rich part of your body. Going barefoot builds new neural connections, lowers stress, and sharpens mood — for kids and adults alike.
Wellness
Why I Stopped Guessing with Supplements and Started Testing
You track your HRV, cold plunge daily, and swallow a 15-minute supplement stack. But without baseline labs and physician oversight, biohacking is just an expensive version of guessing.
Supplements
Peptide Therapy for Men Over 40: What Testosterone Alone Doesn’t Fix
You optimized your testosterone and feel better — but sleep, recovery, and stubborn belly fat are still off. Peptide therapy fills the gaps that TRT alone doesn't reach.
Nutrition
Can a Little Alcohol Be Healthy for Lifters?
I used to tell myself one glass of wine after leg day wouldn't hurt. The science says otherwise — but the dose matters more than you think.
Strength Training
Does Eccentric Overload Training Really Build More Muscle?
Eccentric overload sounds perfect on paper. But when the research is lined up, traditional training may already give your muscles everything they need.
Strength Training
Exercise Selection for the Hamstrings: A Guide
Most lifters hammer their quads but forget the hamstrings. Research shows you need both leg curls and hip hinges — here's exactly which ones to pick.
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.
Strength Training
How Heavy Can You Go for Muscle Growth?
The classic 8-to-12 rep rule for muscle building might be wider than you think. Here's what 12 studies say about how heavy your sets should actually be.
Strength Training
Can Taking Time Off Break Through Your Training Plateau?
You've been pushing harder but the numbers won't budge. What if stepping back is exactly what your muscles need? Here's what the research says about taking time off.
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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.