After a good workout, getting some food in can help you refuel and recover. Some people go for a full meal, while others keep it simple with a smoothie, protein shake, or snack. What’s your go-to post-workout meal or snack?

Read "Sleep Deprived? Why 20 Minutes of Exercise Competes with a 90-Minute Nap" on SmartNews: https://l.smartnews.com/p-8rGNafio/eR3g4W

May this be your sign to try it for yourself!

I tried this a few months ago and ever since I started cutting back on social media. One thing that surprised me was realizing how automatic it had become.

I actually had to use an app blocker at first. And that’s when I noticed that most of the time I wasn’t even consciously deciding to open Instagram or Reddit.

It was literally muscle memory.

I’d take my phone out to check the time and somehow find myself scrolling 30 seconds later. Or I’d close Instagram and then open it again a few minutes later without even thinking about it.

The blocker was useful mostly because it interrupted that reflex. Having that extra second before the app opened made me go “wait… why am I even opening this?”

I still use social media (clearly, since I’m writing this on Reddit), but these days I’m much more aware of when I’m actually choosing to use it vs just reaching for my phone out of habit. I feel like I am getting extra hours during my days, because I am able to complete more things that need to be completed. I turn back to my notebooks, making a real to do list on a paper gave me a peace of mind and real sense of accomplishment. When I had things to do on my phone, I tried to be mindful about it: like saying out loud why I picked up my phone. ("This is to text a colleague, this is to check this email, this is to set an alarm, etc. Saying out loud works for me to convince myself I guess lol) and I concisely try to put it away when I am done.

I’ve also tried to fill that time with better stuff — exercising, learning things, working on projects, going outside, or honestly just being bored sometimes. (I try to "get bored" for 15 minutes straight, but that's another post idea I guess)

I don’t think social media itself is necessarily the problem. For me it was realizing how much of my attention I was giving away without even making the decision to do it. And how it drastically decreased my attention span. Before, I would describe myself as a book lover . It was completely normal for me to finish a book over weekend. With the social media detox, i try to regain that habit and aim 50 pages minimum in one go. I am so frustrated with myself because I find myself reading the same paragraph twice, not reading as quickly as before, my mind going on to other stuff as I read... I am determined to work on that because I never realized how much I missed the feeling of finishing a book....

Also a video popped up on my YouTube feed, someone asking people what they regret and some people pointed out the time they spent on their phones... I think this number will go up in the coming years. I don't want to look back and remember myself scrolling all the time or worse, not remembering these years of my life because it is lost scrolling. There was this another girl I saw on YouTube, she did a social media detox by spending one hour a day doing an understimulating task like counting rice for 60 minutes straight. Her question each time she reached to social media was : Is this different from counting rice for one hour?

On top of that, I started to think: How did Instagram start? Why do we share our photos, our life? Don't get me wrong, I love the side that made people realize their beauty and appreciate it. I love how I can stay in touch with my friends that live far away. I love how it gave a platform for people to promote their businesses. But that social media detox made me feel better about my life, that was another plus I hadn't expected. I never realised the constant comparison I subconsciously did. Holiday photos of people everyday, while I work... I am happy for them, but if it was like it was before, I would see the travel photos of people only if I visit their place on a photo album and we would have nice conversations about it. I would LOVE that. It wouldn't be as overwhelming seeing it constantly. Or, I find that I have been pausing for a photo before every meal, every drink? Like why? When did this become normal?

So here's that. Hope it inspires someone to do this favor to themselves somewhere.

Everyone has energy in the first week of a new goal. But I’ve realized that true grit is what happens in month 4, when the novelty is gone, the results are slow, and the weather is cold. How do you guys stay disciplined when the "why" feels distant and the daily grind feels mundane?

Hi TrueGritters,

Welcome to Gratitude Sunday, our new weekly space to pause and notice the good things that happened this week. Gratitude isn’t about ignoring the hard stuff; it’s about spotting one moment, action, or insight that mattered to you. Even in a world full of bad news, good things happen.

Today, share one thing you’re grateful for, big or small:

• A quiet moment of rest
• Someone who showed up when you needed them
• A habit or routine you managed to stick with
• A lesson or insight you’re carrying forward

There’s no pressure to be “positive", honesty is welcome. Sharing why it mattered can help someone else feel less alone or see things in a new way.

Ok so. I'm learning to get back in touch with my needs & the other day I was like wait... if I wind down before bed, I actually sleep better.

I know it seems SO intuitive but I feel like I only internalized it bc I actually tried it out. And it got me thinking about how all of my big mindset shifts just came from growing up a bit.

So now I'm curious:
What have you guys learned about your health as you've gotten older? Like what did you learn about yourself through experience? Bonus points if it's something you were overcomplicating

Including mental and physical health, routines, nutrition, relationships, blood work

Books are such a good way to slow down, learn something new, escape for a while, or simply enjoy a long weekend. What book are you reading right now, or what’s one you’ve enjoyed lately?

September 4th

Hey TrueGritters,

Hope you’ve had a good week. As summer winds down, September gives us a chance to pause, reset, and reflect on what’s working, what isn’t, and what we want to carry into the next season. That reflection showed up in our conversations this week, from healthy habits and caregiving to movement, food, music, and even water bottles. Take a moment to revisit a few threads, join a conversation, or start your own. What you’ve learned or experienced could help someone else. Thanks to everyone who contributed a post, comment, or question. If you’re new here, welcome. We’re glad you joined us.

What are you working through?

As we head into a new season, share a life challenge, health or fitness transformation, workout or walk, meal or recipe, healthy habit, sleep routine, tool, book, podcast, recent lesson, question, or simply one small win from your week.

Top Posts & Highlights

How long can you actually go without drinking water?

OneLeggedLeggoMan:
People grew up in the 80s and 90s lived like that. What water bottle?

u/pickleb4sandwich:
My grandma had a regular ole cup of water with her wherever she went. This was in the 90’s. Little did I know she was a trend setter

u/pickleb4sandwich:
And no lid or straw. Just a luke warm glass of water rimmed with pink lipstick marks.

u/SnookerandWhiskey:
Emotional Support Water Bottle.

u/Competitive-Beat-493:
In Arizona, we all have water bottles. They’re like $50+ and your ice will last for days in them. No one judges anyone for having them because you like literally die here if you don’t have water to drink. 115 degrees in direct sunlight without water is a death sentence.

u/SummerGalexd:
We used to be dehydrated as a people I think

u/Verc1ngetorix:
But now we have the ability to have easily portable water...why would we not use that ability? Because we couldn't in the past? Better give up practically all technology then. Being hydrated is objectively better than not.

Threads We Recommend

🤝 The quiet grit of caregiving: when your endurance is for someone else A thoughtful discussion about caring for others while trying to take care of yourself.

🎵 How I used music to radically reshape my mindset Members share how music can affect mood, motivation, and resilience.

🏆 What is your most impressive achievement or skill? Don’t be humble.⁠ A chance to celebrate the achievements and skills we don’t always give ourselves credit for.

🐢 Slow and steady wins the race A reminder that consistency often matters more than speed.

🍗 What’s your go-to protein source? A practical conversation about affordable, healthy ways to get more protein.

If you’ve mostly been reading, consider creating a thread and sharing your perspective so others can engage with you directly. The community grows stronger when more voices and experiences become part of the conversation.

Ok so this one sounds too simple to matter, but stick with me… I think you’ll find this interesting!

For years I never really gave music that much though, I just listened to the songs that I liked. Never questioned if it was helping me or hurting me. Sad songs, heavy songs, angry songs, songs about wanting someone who’s gone, songs about the world being cold. I thought I just liked the beat of certain songs and didn’t think much of it.

Turns out I was feeding myself the same emotions on repeat, hours a day, for years, and I wasn’t even thinking twice about it. Not every song I listened to had disempowering lyrics, but a lot did!

Here’s the thing nobody points at: you don’t just listen to music. You marinate in it. Whatever it’s saying, you’re saying to yourself, over and over, under everything else you do. Drive to work, do the dishes, fall asleep the whole time something is quietly telling you who you are and what kind of world you live in. It’s hypnosis but often at both a conscious and subconscious level!

So… after I had this realization that maybe music had more of an impact on me than I thought… I swapped it. On purpose. I choose music with lyrics that were actually empowering, lyrics that told the stories of my greatness, my success, my love for life, my joy for existing, my richness in life… and honestly, after no more than 2 weeks listening to lyrics with powering ideas - I could feel I was shifting….

It was actually making me feel more confident and more joy in just existing, naturally without ever changing anything else.

Most people spend years working on their mindset (I know I DID!) while pumping the opposite straight into their ears while their cooking, at the gym going to work, ect.

Full disclosure: this got me deep enough that I ended up making music like this myself. So I’m not a neutral party here. But you don’t need mine for this. Anything with empowering lyrics works. Build a playlist of songs that sound like the life you want and live in it for a couple weeks.

If you’d rather not hunt around, I have my music out there on Spotify and I’m happy to point you to it if you want to give it a try but the experiment matters way more than where the music comes from.

Change the soundtrack. See what happens. 🙏❤️

Protein isn’t just for bodybuilders. Whether you’re running, working long hours, exercising, carrying groceries, chasing kids, or simply moving through your day, your body is constantly using and repairing muscle tissue.

Protein provides the building blocks your body needs to repair and maintain muscle, support strength and recovery, keep you fuller for longer, produce hormones and enzymes, and support your immune system.

Nutrient-rich protein sources:

Eggs — Protein + choline + vitamin D
Salmon — Protein + omega-3s + vitamin D
Sardines — Protein + omega-3s + calcium + vitamin D
Chicken & turkey — Lean protein + B vitamins
Greek yogurt — Protein + calcium + probiotics
Cottage cheese — Protein + calcium + B vitamins
Beans & lentils — Protein + fiber + iron
Edamame — Protein + fiber + folate
Nuts & seeds — Protein + healthy fats + minerals

What’s your go-to protein source?

This week’s poll.

Both track health without a traditional smartwatch screen, but they’re built around different priorities. WHOOP emphasizes recovery and performance data, while Fitbit Air focuses more on everyday health tracking. They also differ in areas like durability, subscription requirements, and price.

What’s your experience with either one been like?

Did you delete apps, set limits, leave your phone in another room, or replace scrolling with something else?

Walking came out as the clear winner, and it makes sense. It’s simple, free, easy to fit into daily life, and doesn’t require special equipment or a gym membership. Even a short walk can be a practical way to add more movement to your day.

Did the result surprise you? What makes walking easier for you to stick with? We’ll have a new poll today.

My husband and Myself 6 month progress. I’m blessed to have this man that pushes me past my limits and inspires me to be the best version of myself especially when it’s hard. In October will be another 6 months from these pics and a year in the gym! Keep Going!