Body & Movement

Evidence-based body & movement practices.

35 concepts in this area — each broken into concrete practices with the real mechanism, an honest read on the evidence, and how to practice it with IX Coach.

• Breathwork for Energy — Can breathing patterns actually give you energy and shift your state?
• Cold Exposure, Without the Hype — Do cold showers and cold immersion actually help mood, alertness, and recovery?
• Compound Movements: The Foundation of Strength Training — Why are compound movements the most effective exercises for building strength and muscle?
• Deload Week — What is a deload week and when should you use one?
• Eccentric Training, Made Practical — What is eccentric training and why does the lowering phase matter so much?
• Exercise for Mental Health — How does exercise improve mood, anxiety, and depression?
• Exercise Snacking, Made Practical — Do short bouts of exercise throughout the day work as well as one longer workout?
• Exercise Snacks: Short Bursts of Movement That Actually Work — Can short bursts of exercise throughout the day replace a workout?
• Forest Bathing (Shinrin-Yoku), Honestly Explained — What is forest bathing, and does spending time in nature actually reduce stress?
• Greasing the Groove, Made Practical — What is greasing the groove and does it actually build strength?
• Hydration and Focus, Honestly Explained — Does being mildly dehydrated really hurt your focus and mood?
• Intermittent Fasting, Honestly Explained — Does intermittent fasting actually work, and is it worth trying?
• Micro-Workouts (Exercise Snacks), Honestly Explained — Do short bursts of exercise spread through the day actually do anything?
• Mobility Training, Made Practical — What is mobility training and how do you build it into daily life?
• Nature and Movement, Made Practical — Does exercising in nature provide more benefit than the same exercise indoors?
• NEAT Thermogenesis — What is NEAT and why does it matter more than exercise for most people’s metabolic health?
• Nutrition and Mood: The Gut-Brain Link, Honestly Explained — Can what you eat affect your mood, and how strong is the gut-brain evidence?
• Posture and Confidence, Honestly Explained — Does sitting or standing upright actually make you feel more confident?
• Posture Resets: Breaking the Desk-Posture Cycle — How do posture resets work and what posture exercises actually make a difference?
• Progressive Overload — How does progressive overload work and how do you apply it without getting injured?
• Qigong: Evidence-Based Mind-Body Practice — What does qigong do for health and what does the evidence actually show?
• Rucking: The Evidence for Loaded Walking — What are the health benefits of rucking and how do you start safely?
• Strength Training for Confidence — Does lifting weights actually build confidence and self-esteem?
• Supercompensation — What is supercompensation and how do you time training to peak at the right moment?
• Tai Chi: The Evidence for a Mind-Body Practice — What does the research show about tai chi for health and stress?
• The 7-Minute Workout, Made Practical — Does the 7-minute workout actually work?
• The RPE Scale — How do you use the RPE scale to train smarter without overtraining?
• The Talk Test: Gauge Exercise Intensity Without a Monitor — How do you know if you are exercising at the right intensity without a heart-rate monitor?
• The Wim Hof Method, Honestly Assessed — Does the Wim Hof Method actually work, and is it safe?
• VO2 Max and Longevity: The Peter Attia Framework — How does VO2 max affect longevity and how do you actually improve it?
• VO2max Training — How do you train to raise your VO2max and why does it matter beyond athletic performance?
• Walking 10,000 Steps: What the Research Actually Shows — Does walking 10,000 steps a day actually improve health and longevity?
• Walking for Creativity — Does walking actually make you more creative?
• Yoga for Stress: What the Research Shows — Does yoga actually reduce stress and anxiety, and which practices work best?
• Zone 2 Training — What is zone 2 training and why does it matter for longevity and metabolic health?