3 min of Fitness

3 min of Fitness

By Penelope | The Fit Data ScientistHealth & Fitness
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3 min of Fitness episodes

  • Convince People to Do What You Want with the Loss Aversion Theory

    This is a scientific finding that EVERYONE who wants to communicate effectively needs to understand: ๐“๐ก๐ž ๐‹๐จ๐ฌ๐ฌ ๐š๐ฏ๐ž๐ซ๐ฌ๐ข๐จ๐ง ๐ญ๐ก๐ž๐จ๐ซ๐ฒ


    Loss aversion shows that people feel losses about twice as strongly as gains.


    Basically, losing $100 feels as bad as gaining $200 feels good.


    ๐‹๐ฎ๐œ๐ค๐ข๐ฅ๐ฒ, ๐ฒ๐จ๐ฎ ๐œ๐š๐ง ๐ฎ๐ฌ๐ž ๐ข๐ญ ๐ญ๐จ ๐ฒ๐จ๐ฎ๐ซ ๐š๐๐ฏ๐š๐ง๐ญ๐š๐ ๐ž:


    By highlighting what could be lost if your recommendations arenโ€™t followed, you can make your case stronger.


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    2 min
  • The number one productivity tool that I carry in my back pocket

    As a data scientist, I always carry a pocket notebook with me.


    ๐–๐ซ๐ข๐ญ๐ข๐ง๐  ๐จ๐ง ๐ฉ๐š๐ฉ๐ž๐ซ ๐ฆ๐š๐ค๐ž๐ฌ ๐ฆ๐ž ๐š ๐›๐ž๐ญ๐ญ๐ž๐ซ ๐๐š๐ญ๐š ๐ฌ๐œ๐ข๐ž๐ง๐ญ๐ข๐ฌ๐ญ ๐š๐ง๐ ๐ก๐ž๐ซ๐ž ๐š๐ซ๐ž 3 ๐ซ๐ž๐š๐ฌ๐จ๐ง๐ฌ ๐ฐ๐ก๐ฒ:


    I got this idea from Sahil Bloom, who shared his writing process in an interview with David Perell.


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    2 min
  • Manage your stress levels with this tool

    The stress bucket concept changed how I manage stress in my life.

    Imagine your stress levels as a bucket that fills up with various stressors throughout the day: work, finances, relationships, and more.
    The space left in the bucket represents your resilience, the buffer between wellness and sickness.
    When the bucket overflows, it means you're overwhelmed, leading to negative impacts on your health and performance.


    RESOURCES:

    Box breathing

    Physiological Sign


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    4 min
  • 3 Reasons Why Lifting Beats Cardio for Fat Loss

    Cardio is not the holy grail of fat loss. (Trust me, I used to spend hours doing exhausting cardio sessions, without getting the physique that I wantedโ€ฆ )

    Yes cardio burns calories, but:

    • burning calories does not mean losing fat
    • you are actually โ€œburningโ€ WAY less calories than you think

      • The key to losing weight is burning more calories than you eat.

      Cardio helps, but only if youโ€™re also eating less. And you donโ€™t want to lose muscle, you want to lose fatโ€ฆ

      You canโ€™t lose much fat with cardio alone if youโ€™re not watching your diet AND lifting weights.


      MY OTHERย SOCIAL

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      3 min
    • How Much Should I Train to Build Muscle? What the Science Says

      Doing 40 sets of glutes exercises wonโ€™t grow your glutes. So how much should you train to build muscle?

      Spoiler alert: As with chocolate, more is not always betterโ€ฆ

      Optimizing your training volume and frequency is key to maximizing muscle growth and strength gains,

      and Iโ€™m here to break it down for you in a friendly, easy-to-understand way.


      MY OTHER SOCIAL


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      The Fit Data Scientist - Medium: https://medium.com/@lafeuillepenelope

      3 min of Fitness - Podcast: https://tr.ee/3wXPVNmQ8U

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      4 min
    • What happens in your brain after a bad night's sleep

      This is what happens in your brain after a bad night's sleep.


      A rough night of sleep is not just a minor inconvenienceโ€” it is a significant issue with far-reaching consequences, and it starts in your brain.


      ๐‡๐ž๐ซ๐ž ๐š๐ซ๐ž ๐ญ๐ก๐ž 2 ๐›๐ข๐ ๐ ๐ž๐ฌ๐ญ ๐ฅ๐ž๐ฌ๐ฌ๐จ๐ง๐ฌ ๐Ÿ๐ซ๐จ๐ฆ ๐ญ๐ก๐ž ๐ฅ๐š๐ซ๐ ๐ž๐ฌ๐ญ ๐ฌ๐ญ๐ฎ๐๐ฒ ๐จ๐ง ๐ก๐จ๐ฐ ๐ฅ๐š๐œ๐ค ๐จ๐Ÿ ๐ฌ๐ฅ๐ž๐ž๐ฉ ๐š๐Ÿ๐Ÿ๐ž๐œ๐ญ๐ฌ ๐ญ๐ก๐ž ๐›๐ซ๐š๐ข๐ง:


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      The Fit Data Scientist - Medium: https://medium.com/@lafeuillepenelope

      3 min of Fitness - Podcast: https://tr.ee/3wXPVNmQ8U

      Coach With AI - Substack: https://coachwithai.substack.com/

      3 min
    • How Long Should I Rest Between Sets For Maximum Muscle Gains? (What The Science Says)

      Getting the most out of your workouts isnโ€™t just about lifting heavier weights or doing more reps.

      One key factor that often gets overlooked is how long you rest between sets.

      Trust me, I used to breeze through my workouts with minimal rest, thinking I was being efficient.

      But once I dug into the research, I realized I was actually sabotaging my muscle gains.

      Letโ€™s dive into why the length of your rest intervals matters so much and how you can tweak them to maximize your results:


      PMID: 27126459

      PMID: 31268828

      PMID: 31268828

      PMID: 20543741


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      Youtube: https://www.youtube.com/channel/UCZOGVSemJgOi8nohvh6U3RA

      The Fit Data Scientist - Medium: https://medium.com/@lafeuillepenelope

      3 min of Fitness - Podcast: https://tr.ee/3wXPVNmQ8U

      Coach With AI - Substack: https://coachwithai.substack.com/

      3 min
    • This is the best health metric to track in your 20s

      Heart Rate Variability (HRV) is the best objective metric for physical fitness.

      I have been tracking it with @WHOOP for over 2 years (and so does @Cristiano )
      Here is everything you need to know about HRV


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      The Fit Data Scientist - Medium: https://medium.com/@lafeuillepenelope

      3 min of Fitness - Podcast: https://tr.ee/3wXPVNmQ8U

      Coach With AI - Substack: https://coachwithai.substack.com/

      3 min
    • My Biggest Early Career Mistake (bad for my mental health)

      The biggest mistake I made (and am still making) early in my career as a Data Scientist :

      ๐Ž๐ฏ๐ž๐ซ๐ฉ๐ซ๐จ๐ฆ๐ข๐ฌ๐ข๐ง๐  ๐š๐ง๐ ๐ฎ๐ง๐๐ž๐ซ๐๐ž๐ฅ๐ข๐ฏ๐ž๐ซ๐ข๐ง๐ .
      Promising more than you can deliver is a bad place to start building trust and credibility.


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      The Fit Data Scientist - Medium: https://medium.com/@lafeuillepenelope

      3 min of Fitness - Podcast: https://tr.ee/3wXPVNmQ8U

      Coach With AI - Substack: https://coachwithai.substack.com/

      4 min
    • 4 ways you can make progress at the gym without increasing the weight

      When I first stepped into the gym 5 years ago, I was overwhelmed by all the advice and techniques out there.

      But one principle stood out as a game-changer: progressive overload.

      This concept is more than just lifting heavier weights โ€” itโ€™s about continuously challenging your muscles in various ways to keep making progress.

      In this guide, Iโ€™ll break down what progressive overload is, why itโ€™s essential, and how you can apply it to see real gains in your strength and muscle growth.



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      LinkedIn: https://www.linkedin.com/in/p%C3%A9n%C3%A9lope-lafeuille/

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      Youtube: https://www.youtube.com/channel/UCZOGVSemJgOi8nohvh6U3RA

      The Fit Data Scientist - Medium: https://medium.com/@lafeuillepenelope

      3 min of Fitness - Podcast: https://tr.ee/3wXPVNmQ8U

      Coach With AI - Substack: https://coachwithai.substack.com/



      3 min

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    With 3 min of health, you can learn daily how to get in the best shape of your life in your 20s, move well and look good naked.