Happy Friday! We’re about to share a super-effective process for squatting safely, a surprising physical activity that boosts sleep quality, and more.

In today’s newsletter:

• 🏋️ Squat safely & without pain with this 3-step process

• 🧑‍🌾 This physical activity could drastically improve your sleep

• 🧘‍♂️ Unique stretch to improve your posture

• 🧀 The surprising benefits of cottage cheese

• 🥤 Health Hack: Whey vs casein protein

🧑‍💻 The Wellness Roundup

🏋️ Physiotherapist shares a short 3-step process to help you squat safely without pain, even as you get older.

👨‍🌾 Gardening linked to better sleep: Study finds 42% lower risk of multiple sleep complaints in gardeners compared to people who don’t exercise. 😴

🧘‍♂️ Try this powerful “Threading the Needle” stretch to improve your posture!

🧀 Is cottage cheese a superfood? It’s high-protein, low-calorie, aids weight loss, helps build muscle, boosts bone health, and can protect against insulin resistance! See the complete benefits here.

🧦 Did you know compression socks can boost circulation, reduce swelling, aid in workout recovery, and even help prevent blood clots? Here’s the full scoop on these special socks!

🌿 Health Hack: Whey vs. Casein Protein 🥤

Looking to maximize your muscle gains?

A protein supplement can help – but should you choose whey or casein?

Here's the scoop:

• ⚡ Whey is fast-acting, absorbed in just 20 minutes, ideal for post-workout recovery.

• 🐌 Casein is slower, peaking after 3-4 hours, perfect for before bed or non-workout days.

Both provide essential amino acids for muscle growth, but with key differences:

• 💰 Whey offers more protein per dollar.

• 🥄 Whey mixes easier, while casein can clump.

• 👅 Whey generally tastes better.

The bottom line? Choose based on your routine and goals:

• 💪 Daily strength training? Whey might be your best bet.

• 😴 Longer between meals or late-night cravings? Casein's got you covered.

Or, use both strategically: whey post-workout, casein before bed.

Just remember — ultimately, total daily protein intake matters most for optimal muscle growth.

💡 Learn more about whey and casein protein here! 💡

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👋 Hope you enjoyed today’s edition! See you on Sunday for our next deep dive!