Q&A: best exercise hacks; when to take probiotics; limits on Advil use; & soy and breast cancer risk
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ICYMI 👉
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Disclaimer: The views expressed here are entirely my own. They do not reflect those of my employer, nor are they a substitute for advice from your personal physician.
QUESTION #1: BEST EXERCISE ADVICE 🏃🏽♂️
I know I’m supposed to do some form of aerobic exercise every week … my doctor tells me all the time but I don’t feel like I have the time or motivation to do so. What are some easy & accessible ways to exercise? I need a jump start or a miracle maybe .. thanks in advance.
-Christine
Dear Christine,
Patients tell me all the time that they have no time to exercise. I get it. For busy people, it can feel overwhelming to get started when you aren't in a regular habit of exercising. However, I will remind you that even a 5-minute walk around the block is better than nothing. Just taking the stairs instead of the elevator counts as valuable movement in your day.
Also, know that changing habits takes about three weeks to take hold. So, if you decide to start exercising, I wouldn't give up if you hit the snooze button two mornings in a row. Try again, and give yourself a break if you don't follow through on every promise to yourself.
Patients also regularly ask me, What’s the best kind of exercise to do?
That’s easy to answer. The best exercise for you is the one you will do—which is one that meets three of the following four criteria:
You enjoy doing it.
It doesn't cause pain or injury.
It fits your budget and schedule.
It’s social.
There is no “right” mode of exercise. In an ideal world, people would get 150 minutes of exercise per week, with a combination of strength training, cardiovascular exercise and stretching. However this can be difficult for mere mortals. If you’re in a rut of non-activity and you want to get started on exercise, my best advice is to start by tricking yourself into exercising. Take the stairs, chase your kids around the house, shimmy while you vacuum. Walk whenever you can, and know that 10 thousand steps isn’t a magic number. And if you already enjoy walking, try wearing a weighted vest in order to “supercharge” your cardio and add upper body strength. Voila!
My other favorite trick? Put on exercise tights when you wake up on Saturday and Sunday mornings. I call this the “eventual exercise” plan, such that if you happen to move toward the post office, for example, suddenly you’re wearing the right clothes to walk there instead of getting in the car.
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QUESTION #2: WHEN TO TAKE PROBIOTICS 🌿
Should I take a probiotic? The Gut microbiome & “bif” are in the news a lot… how does one know if theirs is “healthy” or in need of supplementation? Do you see the value of testing such as “GI Mapping”?
-Reagan
Dear Reagan,
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