Happy Wednesday, Wise Owl Nation!

This week I want to talk about some fitness and health-related topics.

After all, this is a newsletter about becoming wiser, HEALTHIER, and wealthier.

I often write about wisdom-related topics, thought experiments, and perspective-shifting ideas. I semi-often write about the wealth-building system I use.

I don't write about health enough anymore, and there is a lot of interesting information out there I don't see many people talking about.

So today I am going to write about how our bodies burn calories since so many of us want to lose weight, and the best (only) way to lose weight is to consume fewer calories than we consume!

Let's get into it.

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🦉💪🏼 Healthy Owl Thought(s) of The Week: How our bodies burn calories

When I learned what I am about to share with you I was both surprised and concerned. I was concerned because I couldn't believe it.

Below is a graph that breaks down how our bodies (roughly) burn calories based on the type of caloric burn

Lots of acronyms, but I will explain those below the image.

This image is a snapshot meant to showcase a potential breakdown.

BMR - Basal Metabolic Rate - This is the energy cost to run your body all day every day. The total amount of calories it burns will be anywhere from 60%-80% depending on the other categories.

TEF - Thermic Effective of Food - the calories you burn from digesting food. It's not easy to extract all the nutrients from the food you eat, and it costs energy to do so. This will normally account for ~10% of the calories you burn.

EAT - Exercise Activity Thermogenesis - Sometimes called FEAT. This is planned exercise. Such as going to the gym to lift weights, going for a job, or taking that weird cycling class your friends dragged you to.

This is the area that most people worry and fret over, but it's the SMALLEST PART.

Planned exercise only accounts for on average ~5% for most people. Seriously.

NEAT - Non-Exercise Activity Thermogenesis - This is all other movement-related caloric loss, and it's a big one.

• Driving
• Walking
• Taking the stairs
• Cooking
• Hand-washing dishes
• Playing with your kids
• Household chores
• Sex
• Gardening
• Dancing

Your weight loss success is hidden in the section that is the spice of life.

A whopping 15% of your daily caloric burn, on average, comes from this section.

If you want an area to really focus on, this is the place to start. Be more active. Set a step goal and walk around more often. Take the stairs at work rather than taking the elevator to the second or third floor. No one likes that person anyway.

That's it for this week.

Next week I will talk more about the economy, crypto, and some personal finance stuff for thriving in an economic recession.

Have a great week!

This concludes our issue this week, I hope it gave you some perspective or injected a little motivation into your life!

If it helped, let me know! I read every newsletter response I receive, and I absolutely love hearing from all of you. This newsletter is for you, so I need your help to make it as great as possible.

If you'd like to show me some love for writing all this free stuff, you can always buy me a coffee.

More Resources

I will be adding to this section over time as we find resources that will help you all.

• Check out the Wise Owl Store
• All Wise Healthy Wealthy Articles on Medium
• Start your own Sendfox Newsletter
• Free products to help you level up

Crypto Resources

The Bankless Podcast: This is a link to the bankless podcast on Spotify. Start from the very beginning and learn why I am so positive about the power of Crypto and Ethereum in particular. You can find the podcast easily on the internet, but I am linking to episode 1 on Spotify for your convenience.

Buy your first ETH or BTC:

• On Coinbase - this is the easiest starting place for the newest beginners
• On Gemini - Another great option founded by the Winklevoss brothers. They are based out of New York.
• On Kraken - Kraken has a bit of a harder user interface, but they already have ETH staking enabled with the push of a single button.

Earn interest on your crypto

• BlockFi - Currently, you can earn 4% interest on BTC, 5% interest on ETH, and a whopping 8.5% on stable coins like USDC. Use the referral code b09f24fd to support the newsletter. BlockFi is currently not accepting new customers from the USA for its Crypto Savings Account. Non-US customers are still welcome.

Other tools:

• Argent Wallet - This is the best mobile wallet for Ethereum, Defi, and all things on the Ethereum network, including staking. They even have plans to implement Layer 2 to remove network fees.
• Ethhub - this is a weekly newsletter that lists out all the interesting news, articles, and tweets that have happened in Crypto that week. It's free and awesome.
• Ethdashboard - A simple dashboard to look at various metrics in the ethereum space. I mainly use this as a quick tool to check ETH gas fees.
• Cointracker - this is one of the better tools for tracking all of your various crypto across all of the various wallets, exchanges, etc. You can also use them to do your crypto taxes each year.
• Metamask - this is a crypto wallet that you can access from your browser and allows you to easily interact with blockchain apps online.