ISSUE 08 · SPRING/SUMMER ’26
EN / USD
How To: Health & Fitness
THE HOW TO CO. — EDITION 08
VOL. 08 — LIVE ISSUE
52 GUIDES THIS WEEK
2 LANES · 1 HANDBOOK
NO MEDICAL ADVICE. EVER.
How to live
in the body &
mind you have.
Two lanes — health and fitness — one calm, plain-spoken handbook. Big questions, small answers, nothing prescriptive.
how to
sleep throug
ASK IRIS
Ask anything. Iris answers what she can — and tells you when she shouldn’t.
SLEEP
WARM-UP
BREATHWORK
PULL DAY
HABITS
MOBILITY
HYDRATION
REST DAY
COVER · ATLANTA + DC · APRIL ’26
Both lanes
Health only
Fitness only
How to fall asleep faster
Warm-up in five minutes
Stretch when you’re stuck at a desk
Pull day for beginners
Drink enough water without thinking
Walk ten thousand steps without trying
Take a real rest day
Eat enough protein, finally
FATHER'S DAY 2026 · A NOTE FROM THE FOUNDER
On the silence men keep around their own health — and the kind of strength that turns out not to be strength at all.
Read JT's essay · Health · 5 min
EDITOR’S LETTER — ISSUE 08
BY JT · FOUNDER, THE HOW TO NETWORK · ATLANTA
I
fyou’re going to build a How-To network, it probably makes sense to start with the number-one How-To search of all time. We didn’t.
“How to lose weight” — and every variation of it — is the most-searched How-To on the internet. It’s not particularly close. Diet, workouts, macros, fasting, whatever angle you come at it from — it all points to the same question, and people are asking it constantly.
So why is Health the eighth edition to launch instead of the first? Two reasons. First, I’m just not that smart. Second — and this one actually holds up — anything touching health, fitness, or the human body carries real liability. If we send you somewhere in Uruguay and you don’t have a good time, that’s on you. If we tell you five ways to clear your skin and something goes wrong, that’s a different conversation entirely.
We’ve been cautious. Intentionally. But we’ve dodged it long enough, so here’s where we stand.
§ I — WHAT WE BELIEVE ABOUT WEIGHT LOSS.
The consensus is pretty simple: burn more than you take in. Most doctors will tell you that. Most science will back it up. And most doctors will also tell you to talk to them before you do anything dramatic — so we’ll say the same thing here.
Beyond that, it gets complicated fast. What works for one person doesn’t work for the next. Some people run and the weight drops. Some people just change what they eat and that’s enough. Some people do everything right and nothing moves. Some bodies can’t process carbs without it affecting everything. I’ve worked with someone who ate candy all day and was thin as paper. It just varies that much.
There is no universal answer. Anyone telling you otherwise is selling something.
§ II — WHAT THIS SITE IS, AND WHAT IT ISN’T.
HowTo: Health is meant to be useful. It’s meant to be interesting. It is not the final word on anything. It is not medical advice. It is not a substitute for your doctor, your nutritionist, or your own good judgment.
Think of it the way you’d think of a conversation with someone who reads a lot and pays attention. Worth hearing. Worth considering. Not worth betting your health on without doing your own homework.
We’ve tuned Iris — the AI that powers this site — tighter here than anywhere else in the network, with the possible exception of Beauty. If you’re searching for something and she’s telling you she can’t help with it, that’s not a glitch. That’s a decision. There are things we simply won’t publish because the risk isn’t worth it from our end, and more importantly, isn’t worth it from yours.
Our only real goal here is that you walk away knowing something you didn’t know before — and that you’re around long enough to use it.
Be well. Be safe. Live fully.
SEE MORE →
No. 01
EQUAL WEIGHT
—DIFFERENT RHYTHMS
01
LANE 01 — HEALTH
Sleep, breath, mood, the long view. Habits that compound, not hacks. Six ways in — pick where you are today.
Body
02
Mind
03
Soul
04
Prevention
05
Care
06
Recovery
OPEN THE HEALTH LANE
→
LANE 02 — FITNESS
Programming, mobility, fuel, recovery. General principles, not personal prescriptions. The basics, done well, for years.
Train
Move
Fuel
Diet
Build
Recover
OPEN THE FITNESS LANE
No. 02
NEW VOICE · HEALTH
—MADRID BY WAY OF BOGOTÁ
FEATURED CONTRIBUTOR · NO. 03
Women’s health, the nervous system, and the quiet science of feeling at home in your body.
Lorena joins the Health lane this edition, writing from Madrid by way of Bogotá. A health & wellness consultant by training, she covers the parts of women’s health that rarely make the front page — hormones, stress, the long conversation between mind and body. Her first guide is now live.
No. 03
EIGHT THINGS YOU
CAN READ IN FIVE MINUTES
HEALTH · NO. 01
Less guilt, more couch. The case for doing nothing on purpose.
3 MIN
READ →
FITNESS · NO. 02
The short list that beats the long one — every time.
HEALTH · NO. 03
What we’ve seen work. What we won’t pretend works for everyone.
FITNESS · NO. 04
Two pieces of equipment. One short list of moves. No excuses.
HEALTH · NO. 05
Six small movements you can do without standing up.
FITNESS · NO. 06
How to pick three days, stick to them, and let the rest go.
HEALTH · NO. 07
A boring guide to a boring habit that quietly fixes a lot.
FITNESS · NO. 08
Without standing on a treadmill staring at the wall.
No. 04
A GENERAL SUGGESTION
—NOT A PRESCRIPTION
NEW THIS EDITION · THE DROP
Lorena’s first guide — a letter to anyone fighting the silent war inside their own head, and the quiet courage of opening your eyes again.
GENERAL FITNESS
BEGINNER
ENDURANCE
STRENGTH
MON
27
FITNESS
45 min · general strength · pulling patterns
TUE
28
HEALTH
10 min · hips, shoulders, ankles
WED
29
30–40 min · conversational pace
THU
30
20 min walk · 4-7-8 breathing on the way back
TODAY
FRI
45 min · pressing, low rep
SAT
60+ min · whatever you enjoy outside
SUN
REST
Couch · book · long shower · early night
No. 05
ATLANTA + DC
—ONE SHARED STANDARD
CONTRIBUTOR · NO. 01
— J.
LANE EDITOR — FITNESS · ATLANTA
Strength, programming, and the case for boring consistency.
Jenna leads the Fitness lane from Atlanta. Former collegiate athlete, current evangelist for showing up three days a week and not making it a personality. She believes in the basics, done well, for years — not weeks.
PROGRAMMING
BEGINNER-FRIENDLY
ATLANTA
9yr.
COACHING
184
GUIDES PUBLISHED
Atlanta
HOME BASE
CONTRIBUTOR · NO. 02
— T.
LANE EDITOR — HEALTH · WASHINGTON DC
Sleep, breath, and the long view on a healthy life.
Torrie runs the Health lane from DC. Background in behavioral science, allergic to hacks. He’ll talk you out of three new supplements before he talks you into one habit — which is exactly why we hired him.
QUIET AUTHORITY
WASHINGTON DC
11yr.
ON THE FIELD
212
DC
HOW TO:
HEALTH & FITNESS EDITION
A plain-spoken health and fitness magazine for training, food, recovery, care, and everyday wellness.
The Health & Fitness Letter is where the week gets edited down.
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Content on this site is for general information only. It may not reflect current codes, regulations, professional standards, or the needs of your body.
HowTo: Health & Fitness provides general wellness and movement guidance only. Not medical advice. Consult a qualified professional before changing anything that affects your health.
© 2026 HOWTO: HEALTH & FITNESS EDITION. ALL RIGHTS RESERVED.
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