Movement
Gentle mobility
For the mornings when everything is stiff and strength training is not happening.
What to do
Fifteen to twenty minutes of slow, controlled movement — hips, spine, shoulders. Follow along with a video rather than inventing a sequence; the decisions are the hard part.
Roll the mat out before you make coffee, so it is already waiting.
On a hard day: Two minutes of standing and reaching overhead, still in your pajamas.
When you might notice
You will feel looser the same day. Lasting change takes about a month.
Roughly what it costs
Free
What it takes
18 minutes · a mat
Worth following along with Move With Nicole (a channel on YouTube — not ours, and nothing is paid for)
What this is based on
Regular mobility work improves range of motion and reduces stiffness, and gentle movement in the evening supports the wind-down that precedes sleep.
Good evidence
Or instead of this
These do a similar job. Pick the one that fits your life — doing all of them is not better.
What this is for
Also worth knowing about
Magnesium glycinate
The form of magnesium that calms rather than loosens. For nights that will not settle.
Omega-3 (EPA and DHA)
Works on the inflammation side of brain fog and sore joints.
Creatine monohydrate
Not just for gym bros. It fuels brain cells the same way it fuels muscle.
A walk after eating
Ten minutes after your largest meal does more for blood sugar than an hour at another time.
Guía is not a doctor and none of this is medical advice. It is here so you can have a better conversation with someone who is. Who made this
Which of these is for you?
Three questions and Guía puts the ones that fit your symptoms into a plan — in the right order, with the smaller version for the days you cannot. Free, and there is nothing to buy.
Answer three questionsThe library stays free and open. No account needed to read any of it.