It's more than just a goal

MOVEMENT LITERACY

Movement Literacy is where I write about how bodies actually work — and how to move, train, eat, and recover in ways that support a good quality of life.

There’s no shortage of health advice out there, and much of it is contradictory, context-free, or simply loud.

These posts are about cutting through that noise so you can make decisions based on what actually matters.

Each post is structured so you can get the Bottom Line and practical How To within a few minutes of reading — with the deeper, science-informed discussion there if (and when) you want it.

  • Release Your Fascia, Drain Your Lymph, Lose Fat?

    THE BOTTOM LINE: Fascia and lymph are genuinely connected, but that doesn’t mean “stuck” fascia is blocking your lymph — or your weight loss. Follow the evidence through fascia restriction, lymph flow and fat metabolism, and the seductive social media promise of release fascia → drain lymph → lose fat starts falling apart. (8-minute read)

  • Last 5

    THE BOTTOM LINE: Midlife weight drift doesn’t necessarily require a dramatic cause — or a dramatic solution. Myrtle has gained 5 kg in five years while apparently changing very little. Can small adjustments to food, movement, body composition, sleep and stress help her reverse the drift — and keep it reversed? (10-minute read)

  • BMI: The Badly Misused Index

    THE BOTTOM LINE: BMI is one of the most widely used health measures in the world—but it was never designed to diagnose individuals. Learn why this 200-year-old metric can’t distinguish fat from muscle, often misclassifies health risk, and how it should really be used. (8-minute read)

  • Another Weighty Issue: Why Isn’t There a Muscle GLP-1?

    THE BOTTOM LINE: GLP-1s have become the celebrity drugs of modern medicine. So why haven’t muscle-building drugs followed the same path? The answer reveals a fascinating difference between restoring health and enhancing it. (16-minute read)

  • A Weighty Issue: The Tricky GLP-1 Questions

    THE BOTTOM LINE: GLP-1 medications may be transforming the treatment of obesity, diabetes and metabolic disease, but they also raise some difficult questions. Are they treating causes or symptoms? What happens when you stop? Who should take them — and why? This blog explores the elephants in the room. (25-min read)

  • Intermittent Fasting Raises Cortisol. So Does Learning Something New.

    THE BOTTOM LINE: Intermittent fasting may raise cortisol temporarily, but that doesn’t automatically make it harmful. Like exercise, context matters: your health status, stress load, recovery capacity, and life stage all influence the outcome. The science is more nuanced than social media headlines suggest. (8-minute read).

  • Strength Without the Noise: Making Sense of the New ACSM Guidelines

    THE BOTTOM LINE: The ACSM 2026 update makes it clear: resistance training is non-negotiable. Aim for roughly 10 challenging sets per muscle group each week, close to fatigue. The method is flexible—but consistency and sufficient effort are what actually drive results. (7-minute read)

  • When the Model Is Challenged, Does the Method Still Hold?

    THE BOTTOM LINE: Polyvagal Theory has shaped how the Lyno Method understands safety and movement — but parts of the theory are now being challenged. So, what does that mean for the Lyno practitioner? The framework may evolve, but what we consistently observe does not: when the body feels safe, movement improves. And that’s where…

  • Stretching — Does It Really Do What We Think It Does?

    THE BOTTOM LINE: Stretching feels good — but the science is far less convincing. It doesn’t reliably prevent injury, reduce soreness, speed recovery, or boost performance, and static stretching isn’t an effective warm-up. While it can improve flexibility, strength training does this too — making many traditional reasons for stretching worth reconsidering. (16-minute read)

  • You Can Drink Your Ketones. Should You?

    THE BOTTOM LINE: Ketone supplements are not the frontline strategy for improving insulin sensitivity. They belong in the reinforcements division. Without stable sleep, stress regulation, and recovery, they won’t solve the problem. At best, ketones buy you time while you strengthen the foundations that actually drive metabolic health. (9-minute read)