Build muscle and stamina with ‘fitness microdosing’ — the go-to for busy people

I went to bed on Saturday night and it was still fall. When I woke up on Sunday, it felt like the winter was barrelling toward me because it was going to get dark before dinner and I was waking up an hour earlier than I am used to. Daylight Savings Time (whether you like it or not) is one of the parts of our yearly life we have to deal with. Once during the year we spring forward and we lose an hour of sleep. The other time of the year, like this past weekend, we fall back and gain an hour of sleep. As you can imagine, changing the hours of the day can destory your rythym, and that can throw off your routine and cause you to fall into a slump. If this sounds like you, I got some help from Dr. Bonnie Mitchell, Clinical Director at The Mental Health and Stabilization Center of Sacramento to get me back on track.

Here is what she sent me and what can help you too.

The words “health & wellness” have many different definitions and interpretations—depending on who you ask. As someone who prioritizes health as much as possible in my personal life, I’m painfully aware that this industry is full of endless products that don’t always live up to their claims. When it’s time to go holiday shopping for that “health-conscious” person in your life, I urge you to consider whether they really need yet another protein shaker bottle, reusable gym water bottle, or pack of protein bars.

While there’s nothing wrong with these so-called “gym bro” health & wellness gifts, 2026 is the time to think outside of the box for holiday gift-giving. With an ever-changing selection of modern technology and innovative products available to help inform smart health choices and advance our health, gift-giving in 2026 requires even more thought and careful gift selection.

There is no shortage of examples of the male bicep becoming the driver of confidence in men and desire for women. Men have been fed this narrative since we were kids, from Popeye winning the love of Olive Oil when he eats spinach and is awarded with bulging biceps, allowing him to be the hero (I won’t go on a tangent about how this was also used to manipulate me into eating vegetables…which I have thankfully overcome as an adult) to Captain America displaying his hulking biceps by holding down a literal helicopter. The bro culture makes memes of men like Arnold Schwarzenegger locking hands with Carl Weathers and showing off the boulders under their tee sleeves, resulting in all of us men wanting to learn how to get the giant arms to show off our hard work.

Of course, that means one of the first things we reach for in the gym when we first get our membership is the dumbbell so we can start our journey towards attaining our own Olive-Oil-rescuing muscle. But, like anything, it is best to listen to experts. Liz Baker Plosser is a fitness and wellness expert who has spent two decades teaching others on the same journey to attain their fitness goals. From being the editor and chief at Women’s Health to appearing on national shows like Live with Kelly and Mark and The TODAY Show, she has become a staple in the fitness industry.