That's going to cost $4 trillion

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Welcome to the positive corner of wellness. Here’s a daily digest designed to make you healthier in less than 5 minutes. If you were forwarded this message, you can get the free daily email here.

Today’s Health Upgrade

  • The $4 trillion bill

  • Why short workouts work

  • The 3-week rule

The $4 Trillion Bill

A new report came out last week that might make you feel better about your credit card balance.

According to the World Obesity Federation, the cost of obesity could run as high as $4.32 trillion per year by 2035. (Yeah, that’s trillion with a T).

Sadly, obesity rates in every country have been rising since 1975. As it stands today, the cost of obesity is already 2.4% of the entire global GDP, a number that is crazy to think about.

But all hope is not lost. If you want to improve your health, you can start by borrowing a few tips from the NWCR and make sure you have support (we're happy to fill that role in your inbox). The NWCR (National Weight Control Registry) spends its time learning from more than 10,000 people who have successfully lost a lot of weight —and kept it off—for years.

I stumbled upon the NWCR while writing my next book, and you’d probably be surprised by the habits and routines that work because they are so doable.

The key theme of those who lost (weight) and won: creating simple boundaries and avoiding typical dieting extremes. Those who succeed tend to:

• Eat carbs

• Enjoy breakfast

• Avoid inflexible restrictions and gimmicks

• Limit(but not completely removing) ultra-processed foods

The third bullet might be the most important. Many people struggle to manage their weight or stay consistent because so most diets are designed to be unsustainable or cause burnout. The more temporary the plan, the more likely you will start, stop, and fall short of your goals. Remember, it doesn’t have to be complicated to be effective.

Master The Minimum

How many sets does it take to build strength? A number so low, we are more confident than ever that anyone can find the time to become stronger.

Recent research suggests if you want to build maximum strength, as little as 3 to 6 sets per body part is all you need.

The study focused on powerlifters. So while you might not be breaking world records, it shows that if the data applies to the strongest humans, it can work for you too. The scientists found that 3 to 6 sets consisting of 1 to 5 repetitions, using a weight that is at least 80 percent (or more) of your 1-rep max, led to strength gains over 6 to 12 weeks.

Even better? Those sets can be spread across anywhere from 1 to 3 sessions. So, you could do all of your strength work in one workout or spread across several workouts.

It’s worth remembering that building strength (in particular, your grip strength) is linked to improved longevity. If you want to gain as much muscle size as possible, you might need more reps and sets. But if strength and general health are your priority, performing 6 sets per week (assuming you are maintaining high intensity and consistently doing your workouts) can get the job done.

The 3-Week Rule

It's time to stop worrying about the last workout you missed. We're all about routines and habits, but we know that life happens. Whether it's unpredictable schedules, injuries, or family responsibilities, sometimes you might not do your scheduled workout. In those moments, stop thinking you've stopped your progress.

Research suggests, on average, it takes 3 weeks for you to lose strength and muscle after time off from the gym.

One of the biggest mistakes people make is underestimating the resiliency of the human body. It doesn't matter if it's worrying about a big meal at your favorite restaurant or the impact of a few missed workouts. One meal is one meal, and one missed workout is just a missed workout. When you skip a beat, get back to your routine and act like it was nothing -- because it was.

Consistency is key to success, but that doesn't mean you need to be perfect. You need to show up much more than you don't. And remember, when you can't make it to the gym, a few 10-minute walks can still have a tremendous impact on your health. If you commit to any type of movement and don't stress out when you miss a few days, then nothing can stop you from becoming healthier and reaching your potential.

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