Monday

"I am learning to embrace imperfection."

Welcome to Monday! Today, we're chatting about:

• The benefits of laughing yoga

• How to overcome gym anxiety

• Is bottled water harming you?

• Can bodyweight exercises be effective?

Laughing Yoga Is a Real Thing and It Actually Works

Laughing yoga is exactly what it sounds like, and yes, it is a real practice with real research behind it. It was developed in 1995 by a family physician in Mumbai named Dr. Madan Kataria and has since grown to more than 5,000 clubs across 110 countries.

The premise is that your body cannot tell the difference between genuine laughter and forced laughter. Both trigger the release of dopamine and serotonin while suppressing cortisol, the stress hormone. A 2019 review found that simulated laughter lowered depression rates and improved mood, and some studies suggest it may be as effective as aerobic exercise for reducing self-reported stress.

A typical session starts with rhythmic clapping, breathing exercises, and chanting before moving into improv activities and light stretching. The goal is to get out of your head, which is also kind of the point.

Researchers do note that most studies have small sample sizes and more large-scale research is needed. That said, there is essentially no downside to trying it. Classes are popping up on college campuses, in workplaces, and in senior living facilities, and plenty of options exist online if showing up to laugh with strangers feels like a stretch.

What to Do When the Gym Feels Scary

About 50% of Americans say they are too intimidated to go to the gym, and 65% of women report feeling gym anxiety specifically. So if walking through those doors makes your stomach drop, you are in very good company.

The easiest entry point is a group fitness class. Having an instructor to follow removes the guesswork around what to do and how to do it, and the mixed fitness levels in most classes make the environment feel a lot less like a performance. Going during off-peak hours helps too. Most gyms are busiest before 9 a.m., around lunch, and again between 4 and 7 p.m., so building your schedule around those windows means a quieter, lower-pressure experience.

If classes are not your thing, the "shy girl" workout approach that went viral is worth trying. It is basically a small circuit of exercises like bicep curls, lateral raises, and tricep extensions that you can do in one corner without needing much space or equipment. It is a genuinely useful way to build confidence before branching out.

Most gyms also offer free equipment orientations, and asking a trainer or instructor to check your form costs nothing. The people who look like they own the place were once beginners too, and according to a Planet Fitness study, 76% of people are more focused on how they themselves look than on anyone else in the room.

Cardiologist Warns: "Avoid Bottled Water At All Costs"

Americans have been told for decades that drinking plenty of water is the key to good health...

But according to world-renowned heart surgeon Dr. Steven Gundry, this advice could be putting your health at risk.

In fact, this groundbreaking research shows there’s 1 specific type of water that could be leading to brain fog, digestive discomfort, stubborn weight gain, and more.

"I've discovered that millions of people are unknowingly filling their bodies with something that could be wreaking havoc on their gut health, metabolism, and more," explains Dr. Gundry.

"What's truly alarming is that most people have no idea they're doing this to themselves every single day," Dr. Gundry adds.

That's why he's recommending you make this 1 simple tweak to your next glass of water immediately.

It takes 30 seconds and could promote hydration, boost your energy levels, and even support fat loss.*

Click here to watch this brand-new presentation.

*All individuals are unique. Results can and will vary.

Thank you to Agoura Health Products for sponsoring Note To Self. 

The Truth About Bodyweight Workouts

If the weight room has never felt like your place, bodyweight training is a solid alternative. The accessibility alone is hard to beat since you can do it anywhere without equipment. But whether it is enough to actually build muscle depends on a few things.

The short answer from researchers is yes, bodyweight exercises can trigger muscle growth as long as you push close to the point where you feel you physically cannot do another rep. A push-up, for example, requires you to move up to 75% of your body weight according to a study in the Journal of Strength and Conditioning Research. For a 150-pound person that is over 100 pounds of resistance, which is why push-ups are harder than they look.

The catch is that your body adapts quickly. For beginners or people returning after a break, even simple moves like squats and lunges will be enough to create a challenge. For anyone more conditioned, the legs are strong enough that basic bodyweight squats stop being a real stimulus fairly quickly.

Progression is still possible without weights by trying harder variations, slowing down your tempo, or cleaning up your form so the right muscles are actually doing the work. Once you can hit 30 or more reps without fatigue though, you have crossed into endurance territory rather than strength training, and it is probably time to add some resistance.

Wellness Round-Up

A Note From Us

Parting Thoughts

• ✅ True or False: True. It shifts the body toward a calmer state.

• 🌅 Sunset Of The Day: Sunsets are more than beautiful—they’re actually good for your mood. Got a favorite one? Reply to this email with your best sunset or sunrise photo for a chance to be featured!

• 💭 Final Self-Care Thoughts for Today: You don’t have to have the best workout to make it count. Just being there is a win your future self will thank you for.

Enjoying Note to Self?

Know of a great self-care tip or article you'd love to share with the community? Want to send us pictures of you completing one of your self-care rituals? Email us at [email protected]!