In this episode of the "Building a Better Geek" podcast we focused on the importance of health and fitness. Craig and Emmanuella argue that physical wellbeing supports overall wellbeing and brain function.

- You'll hear how exercise improves memory and reduces anxiety/depression by increasing synaptogenesis (the formation of new synapses between neurons in the brain).

- We discuss the importance of having a clear vision and reason for improving fitness.

- Learn about soleus push ups (calf raises) and their benefits.

- Emmanuella references the benefits of walking after eating, as discussed by "Glucose Goddess" Jessie Inchauspé.

- We cover common issues for sedentary workers like tight shoulders and hips.

- Measuring progress daily provides a sense of reward and achievement.

- Intermittent fasting can be beneficial - Craig finds a 16:8 eating window manageable.

The episode mentions studies showing:

- Soleus push ups (calf raises) burn fat and glucose effectively (no citation provided)

- Research by the "Glucose Goddess" Jessie Inchauspé on walking after meals to mitigate glucose spikes (no citation provided)