The Overlooked Culprit Behind Age-Related Muscle Loss
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Every day we publish stories that cut through the noise with expert insights, science-backed advice, recipes, and thoughtful tips for living well. These are the ones we think you should read.
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Vegetarian Spinach Lasagna With Leeks and Peppers
Recipes 
Why You Run Out of Money Before Payday (Even When You Earn Enough)
You can earn enough and still run out of money before payday if your bills and paychecks run on different calendars. See a two-paycheck cash-flow example and a simple fix.
Finance
Choline: The Underrated Nutrient Your Body Needs
Choline is best known for supporting fetal brain development during pregnancy, but everyone needs it. This underrated nutrient helps with memory, mood, muscle function, and healthy cell membranes, and new research suggests it may support immune health too. Here’s how much choline you need, why most people fall short, and the best foods to eat.
Nutrition 
8 Fermented Foods for Gut Health That Actually Do Something
Nutrition 
How to Eat Sauerkraut for Gut Health
Not all sauerkraut feeds your gut. Here's how much to eat, why raw matters, and the buying mistake that cancels out the benefits.
Nutrition 
High-Protein Lunch Ideas That Pack 25 Grams or More
Eight easy lunches that each deliver 25 grams of protein or more, including meal-prep, no-cook, vegetarian, and meat-based options to keep you full all afternoon.
Nutrition
Fitness
Nutrition
Sleep
Quick Ways to Undo a Day of Sitting
Break Up With Your Office Chair: Your desk job shouldn’t leave you feeling like you’ve aged 30 years by 5 p.m., but many of us end a workday feeling that way. Hours of sitting can contribute to back pain, stiff hips, achy shoulders, and tired eyes. The fix isn’t necessarily a fancy ergonomic chair or an elaborate stretching routine. A few small changes throughout the day can help. How to Do It: Start by taking a five-minute walking break every hour. If your back feels stiff, try a spinal rotation: Stand with your right foot crossed behind your left, raise your right arm overhead and extend your left arm behind you. Sweep both arms down as you twist toward your right foot, then return to the starting position. Stretch your neck by performing a few neck circles in each direction. Give your eyes a break, too. Every half hour or so, take a moment to look out the window, or better yet, actually go outside to get some fresh air. The Benefits: Active breaks that incorporate movement and posture changes can reduce the discomfort that comes with prolonged sitting. Adjusting your screen height can reduce unnecessary neck strain, and looking […]
Fitness 
Is Yoga Becoming a Competitive Sport?
The Trend: Historically, Yoga is about reflection, self-awareness, and letting go. Now, some are turning it into a spectator sport — and others are not happy about it. In June, India hosted the inaugural World Yogasana Championship, where athletes from 79 countries performed judged routines showcasing strength, flexibility, balance, and stillness. Competitors earn points for posture, technique, and difficulty, with music and elaborate costumes adding to the spectacle. India is pushing to bring yogasana to the 2036 Olympics. What People Are Saying: The president of Yogasana Bharat, whose vision brought the World Championship to fruition, is quick to point out that asanas (physical postures) are only one part of the overarching Yoga practice. The intent isn’t to take away from the other “limbs,” like meditation and enlightenment — but to bring greater awareness to the sport aspect of asanas. Supporters say competition can motivate athletes, build community, and introduce younger generations to Yoga. Critics argue that the concept clashes with yoga’s emphasis on humility, non-attachment and self-awareness. As one yoga teacher told The Guardian, competition can undermine the idea that yoga isn’t about comparison. What to Know: Competitive Yogasana focuses on physical postures, not the full breadth of Yoga’s spiritual […]
Fitness 
How to Become a Better Runner
Runner’s High: Do you want to love running, but find yourself breathing like this camel every time you jog a few strides? Good news: That’s fixable! You, too, can become a better runner with the right tips and tricks. How to Do It: Start slower than you think you should, and don’t jump right in: complete a proper warmup to get blood flowing and loosen up your joints. Alternate jogging with walking, and build your distance and pace gradually. Find a running buddy or join a local group to make showing up more fun (and harder to bail on). And don’t skip strength training: Squats, lunges, and calf raises can build the muscles that help power your stride and minimize risk of injury. The Benefits: Running comes with a seemingly endless list of mental and physical benefits. For one, the elusive runner’s high feels like magic. Regular running also builds cardiovascular fitness and endurance. Strength training can improve running economy and performance, while gradually increasing your workload helps you avoid doing too much too soon. You might not fall in love with every mile, but you can make the next one feel a little easier.
Fitness 
The Case for Exercise: Lower Your Risk of Death, Heart Disease, and Dementia
You don’t need hours in the gym to see real health benefits. Research shows that about 90 minutes of resistance training and 30 minutes of cardio each week, roughly 1% of your week, can lower your risk of early death, heart disease, and dementia.
Fitness 
What’s the Best Way to Drink Tea for Heart Health?
Spill the Tea: Drinking tea has been linked to a range of health benefits, from weight management to better digestion — but one of the most widely touted perks is its potential to support heart health. Now, a recent study of nearly 500,000 participants has drilled down on which varieties may be best for vascular health — and how much we need to drink to experience the benefits. The Study: Researchers evaluated the tea-drinking habits of 485,934 people in China. Participants completed questionnaires about how much and what types of tea they drank, brewing strength, and temperature. Researchers then compared this information to cardiovascular data from the participants. The Takeaway: Regular tea drinkers had an 11% lower risk of developing vascular disease — including stroke and heart disease — than non-drinkers. Both black and green tea offered benefits. Steeping to moderate strength (stronger tea didn’t provide more benefit) and letting it cool to a moderate temperature were also linked to lower risk. The biggest benefits came from drinking 6 to 8 cups per day, but previous research found 1.5 to 2 cups daily also conveyed cardiovascular benefits. Adding a bunch of sweetener, however, could negate some of tea’s health benefits, […]
Nutrition 
Why People Are Spending Thousands at Gut “Reset” Retreats
The Trend: Gut health has long been a focus of wellness circles, but it’s recently graduated from fiber-maxxing to five-star wellness getaways, where a week of carefully planned meals, meditation, movement, and microbiome testing can cost as much as $20,000. That may sound outrageous, but for people dealing with serious digestive discomfort, a fresh start sounds pretty good no matter the cost. What People Are Saying: Research shows that short-term changes in diet can result in beneficial changes in the gut microbiome. One oft-cited study that followed 24 people on a nine-day meditation retreat with a vegetarian diet found a “rapid shift” in microbiome content. Other research shows that this phenomenon is reproducible. The problem is, there’s “no clinical or scientific consensus around what constitutes a healthy microbiome,” according to Hannah Holscher, PhD, a professor of nutrition, in an interview for NPR. What to Know: Your gut microbiome can respond to dietary changes within days, but those shifts may not last. And you don’t need a luxury retreat to support your microbiome: Gradually eat more fiber-rich foods, include fermented foods if you like them, stay active and hydrated, and prioritize good sleep. If persistent digestive symptoms are driving your interest, […]
Nutrition 
Supplements You Shouldn’t Take With Your Coffee
Your morning cup can affect how well certain supplements absorb. Here’s what the research says about taking supplements with coffee, which ones to space out (hint: iron), and which ones you don’t need to worry about.
Nutrition 
Foods That Lower Blood Pressure, Backed by Research
The best foods that lower blood pressure are rich in potassium, like leafy greens, beets, beans, berries, and fatty fish. Here’s what the research shows about the DASH diet and how to make it a habit that lasts.
Nutrition 
Why Permanent Daylight Saving Time Might be a Bad Idea for Your Health
You Should Know: When clocks fall back tomorrow, evenings will get darker earlier. If you wish we could keep that evening light year-round, there may be a trade-off: Our internal clocks rely on light, and experts say permanent daylight saving time could mean darker winter mornings, potentially disrupting circadian rhythms that regulate sleep, hormones and metabolism. Going Deeper: Morning light helps synchronize our internal body clocks, while evening light can delay the release of melatonin, which helps regulate sleep. The American Academy of Sleep Medicine argues that permanent DST could worsen this mismatch by creating darker mornings and brighter evenings. Research also suggests that permanent DST could lead to declines in heart health and sleep deprivation in teens. On the other hand, dark winter evenings can feel draining, and seasonal affective disorder (SAD) is a recognized form of depression associated with seasonal changes. More evening daylight could make it easier to spend time outdoors after work. But the evidence doesn’t suggest that permanent DST would improve mental health. A 2026 systematic review of 157 studies found no clear, consistent effects on psychiatric outcomes. Takeaway: Sleep experts generally favor permanent standard time because it better aligns daylight with our body clocks. Bottom Line: The evidence […]
Sleep 
How to Get More Deep Sleep, According to Sleep Science
Wondering how to get more deep sleep? Here’s what sleep science says about slow-wave sleep: why it matters, what disrupts it, and the simple habits that help. These include regular exercise, smarter caffeine timing, and a cool, dark, quiet bedroom. You’ll also see why you may not need to worry about your tracker’s deep sleep numbers.
Sleep 
Here’s How Your Dreams Can Help You Solve Problems
Let Your Mind Wander: Stuck on a problem you can’t seem to crack? Your sleeping brain might offer a fresh perspective. Dream incubation — the practice of focusing on a question before bed in hopes it shows up in your dreams — isn’t a guaranteed route to an epiphany, but it’s a low-stakes (and arguably fun) way to explore your situation. How to Do It: For NPR, Health & Science Correspondent Allison Aubrey outlines a simple approach to giving your dreams a nudge. Before bed, choose a specific problem you’re wrestling with, and ask yourself a good question about it (avoiding yes-or-no questions). Spend a few minutes reflecting on it: picture the problem, write it down, or repeat it to yourself as you settle in. Keep a notebook nearby. When you wake up, jot down any dreams, images, feelings, or ideas you remember before they fade. Later, revisit your notes with a curious mind. A dream may not hand you an answer, but it could spark a new angle. The Benefits: Research into dreaming and problem-solving suggests sleep may help us make unexpected connections, but dream incubation is far from settled science. Any insight should be viewed as inspiration, not […]
Sleep 
Can’t Fall Asleep? This Nut May Help
A new study found that adults with poor sleep who ate about 50 almonds a day reported fewer sleep disturbances and had higher melatonin levels. Here’s what to know before you start snacking.
Sleep
Mindfulness
Beauty
Personal Growth
Women Experience More Pain Than Men, Global Study Finds
Pain Gap: Pain is the biggest contributor to disability worldwide, but it’s very difficult to measure. There’s no objective biomarker for pain, so it’s entirely self-reported and subjective. But a new study of pain data from more than six million people worldwide found that women consistently experience pain more than men. The Study: Researchers “harmonized” self-reported pain data from 902 studies of more than six million people aged 5 to over 100 from 118 countries to determine how pain was distributed globally and across the lifespan. Women’s self-reported pain was higher than men’s at every bodily site that was studied. Women’s pain also rose steeply before age 55, during prime career and reproductive years. The Takeaway: The gender pain gap is real. Research has shown women experience more pain and that their pain is more likely to be dismissed, underdiagnosed, and undertreated — especially in Black women. Experts say being proactive about pain management can help women, but that the medical community also must address its own bias and gaps in education. Keep in Mind: Pain metrics varied across the included studies, but experts say these limitations don’t affect the overall pattern of pain that emerged.
Mindfulness 
This Simple Mindfulness Trick May Soften Self-Criticism
Your Own Worst Critic: That little voice inside your head that replays every awkward interaction and keeps score of your mistakes can be exhausting. Eventually, those harsh judgments can start to feel like who you really are. However, there’s hope for those of us who are harsh self-critics. A new study tracking the mindfulness of 194 university students for six to eight months suggests a simple mindfulness trick might loosen the grip of what researchers call self-stigma (internalizing negative thoughts about yourself). How To Do It: Next time you start criticizing yourself, stop and instead turn your attention to your breath. There’s no need to change how you’re breathing; the point is just to notice it. Then try naming the harsh thought, so “I messed up” becomes “I’m having the thought that I messed up.” Once you see it as just a thought — not a fact — it’s a lot easier to question whether it’s even true. The Benefits: Students who scored higher on mindfulness had less self-stigma and fewer depressive symptoms months later. They also reported greater well-being, and lower self-stigma helped explain why. Small habits, like paying attention to your breath and naming your thoughts, may help quiet […]
Mindfulness 
Want a Mood Boost? Feed the Birds
Mindfulness 
The Long-Overdue SPF Upgrade Is Finally Here
The Trend: For years, sunscreen devotees have toted home formulas from Europe and Asia, chasing lightweight textures and invisible finishes that have seemed impossible to find in the U.S. Now, the American sunscreen aisle is finally catching up. In June, the FDA approved bemotrizinol (BEMT), the first new active sunscreen ingredient added to the U.S. lineup since the 1990s. The first formulas featuring it are hitting shelves now — just in time for winter. What People Are Saying: Long popular in Europe and Asia, bemotrizinol absorbs both UVA rays, which contribute to skin aging and skin cancer risk, and UVB rays, which cause sunburn. It’s also photostable, meaning it holds up well in sunlight, and can help formulators create lightweight sunscreens without the chalky white cast that turns some people off. Its relatively low skin absorption and decades of international use add to its selling points. What to Know: Why the wait? The FDA regulates sunscreen as a drug, making approval of new UV filters a lengthy process. This is in contrast to some other countries, which classify sunscreen as a cosmetic. Also, bemotrizinol expands manufacturers’ options, but it isn’t a miracle ingredient: a formula’s overall protection and feel depend […]
Beauty 
The Double-Cleansing Shower Trend, Explained
The Trend: Taking a shower may seem pretty straightforward, but if you’re washing only once, proponents of “double cleansing” would like a word. The practice is blowing up on #ShowerTok, with fans claiming they smell better and feel more clean and hygienic. Retailers are also getting in on the game, offering double-cleansing product bundles. But some dermatologists think double cleansing may do more harm than good. What People Are Saying: The term “double cleansing” isn’t new, but it was previously reserved for the face and the hair. It makes some sense when it comes to those. The face, in particular, is often laden with makeup, sunscreens, and serums, which can block pores. In that regimen, you start with an oil cleanser to dissolve the products, followed by a water-based cleanser. What to Know: The rest of the skin needs its natural protective layer of oil and lipids to stay healthy. Stripping it away by overcleaning can make skin dry, irritated, and itchy — especially in the colder months when the air is more dry. Dermatologists say a single round of washing, plus once-weekly exfoliation, is sufficient, except when you’re extra-grimy or sweaty.
Beauty 
What Does Collagen Do? The Science Behind the Buzzy Protein
Beauty 
Not All Screen Time Is Created Equal
Through The Looking Glass: There aren’t many parenting rules that feel as settled as “less screen time is better” for kids (and adults too, really). But a new review from the University of Georgia suggests that time spent in front of the screen tells only part of the story. What kids watch, and who’s watching it with them, may matter just as much. The Study: Researchers pored over 30 studies on kids ages 0 to 8 from low-income U.S. families, a group that tends to log more screen time. What they watched made a huge difference. Prosocial shows like “Daniel Tiger” were tied to stronger social skills, and violent programs were linked to more aggression. Age also mattered, since heavier use in infants and toddlers was linked to weaker language skills. The researchers also flagged co-viewing as a promising strategy. That can be as simple as watching alongside a kid and chatting afterward about what they saw. The Takeaway: We can all stand to reduce our time in front of screens. But the conventional wisdom that all screen time is bad may not be entirely accurate. Keep in Mind: Most of these studies focused on TV, so they don’t fully […]
Personal Growth 
How Might Retirement Affect Your Health?
You Should Know: The percentage of Americans age 65 and older has doubled in the past 50 years, and the average life expectancy is higher than it’s ever been at 79. Living longer also probably means spending more years in retirement. While the prospect of having more time to travel, explore hobbies, and rest might sound like a dream come true, leaving the workforce can pose challenges — and opportunities — to our health. Going Deeper: Retiring means stepping out of the rhythm of the workplace — one that might have provided regular social interaction, cognitive labor, and even physical activity. These, along with a healthy diet and stress management, are the core pillars of longevity. Some research suggests retirement can have a negative impact on cognitive function: A 2026 working paper found that adults who retired before 65 experienced faster cognitive decline. Early retirement is also linked with a higher risk of mortality. Takeaway: But there’s also one particularly potent perk of retirement: less stress. Retirees who get regular exercise, eat healthy foods, feel like members of a community, and stay socially and mentally engaged are more likely to stay sharp and healthy. Bottom Line: Prioritizing both physical and […]
Personal Growth 
Can Going Outside With Wet Hair Really Make You Sick?
Personal Growth