Mushroom Spinach & Gruyère Quesadillas
Recipes 
Healthy Living,
Simplified
The 5-minute wellness digest trusted by 1.1M+ readers.
Our 5-minute wellness digest helps over 1.1 million readers cut through the noise with science-backed health insights, practical tips, and recommendations for living well.
Sign up for All Healthy
Start your day with our 5-minute wellness digest
Sign up for All Healthy
Editor’s Picks
Discover Our Favorite Stories
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.
Contributors
Latest
Popular
How to Lower Cortisol — and Whether or Not You Need to
Cognitive Health 
An Avocado a Day May Lower Your Diet’s Glycemic Load, Study Finds
A six-month trial found eating an avocado daily lowered dietary glycemic load by nearly 14 points — mostly by crowding out higher-GI carbs, not by changing glycemic index.
Nutrition 
Lamb Burgers with Yogurt Feta Sauce
This lamb burger recipe pairs savory patties seasoned with garlic, dill, cumin, and parsley with a creamy feta yogurt sauce and kalamata olive spread for a Mediterranean-inspired bite.
Recipes 
A Dietitian Says This Is the Best Protein for Aging Muscles
Nutrition 
5 High-Protein, High-Fiber Foods That Keep You Full
Most people hit their protein goals but fall short on fiber. These five high-protein, high-fiber foods, from lentils to chia seeds, help you close that gap while keeping you fuller for longer.
Nutrition 
Is Vitamin B12 the Muscle Nutrient You’ve Been Missing?
Most of us think of B12 as the energy vitamin for anemia. But new research ties it directly to how muscle cells make energy — especially as we age.
Nutrition
Fitness
Nutrition
Sleep
Just 11 Minutes of Hard Exercise Can Go a Long Way
Move It: For most people, more exercise is generally better — the WHO reports that nearly 1.8 million adults are at risk of disease from physical inactivity. But a new study suggests that when it comes to very intense exercise, you can get away with less than you might think. The Study: Researchers conducted a meta-analysis of 69 randomized controlled trials involving 2,387 adults to examine how exercise duration affects VO₂max, a measure of cardiorespiratory fitness. They looked at both high-intensity interval training (HIIT) and moderate-intensity continuous training (MICT). The dose-response analysis found that benefits increased with longer sessions, but with diminishing returns. Just 11 minutes of exercise per session produced about 80% of the maximum modeled improvement in VO₂max. The Takeaway: You don’t need a marathon training schedule to improve your cardiovascular fitness. A focused 10- to 12-minute workout can deliver a substantial chunk of the potential benefit, particularly if time constraints are what keep you from exercising consistently. Keep in Mind: This doesn’t mean 11 minutes is a magic number, nor that every 11-minute workout will produce the same results. The studies varied in exercise intensity, frequency, duration, and participant characteristics. And more exercise, especially of the low […]
Fitness 
Glutes Workout: The Best Exercises to Build Stronger Glutes
A complete glutes workout trains the gluteus maximus, medius, and minimus with squats, hip thrusts, hinges, and abduction work — plus how to program them two to three times a week.
Fitness 
Does Protein Powder Actually Help Older Adults Keep Muscle?
A new clinical trial found that older adults already getting enough protein saw no extra strength benefit from protein powder or supplements. Exercise, not extra protein, was the real driver of muscle preservation.
Fitness 
Can’t Hit 10K Steps? A New Study Says to Pick Up the Pace
Some Pep in Your Step: If you struggle to hit 10,000 steps every day, don’t sweat it too much. First of all, the 10K magic number originated from marketing, not science. You can still get significant benefits with fewer steps. On days when you can’t get lots of steps, the secret could be to walk faster instead of longer, according to a new study published in the British Journal of Sports Medicine. The Study: Researchers analyzed data collected from activity trackers worn by more than 100,000 middle-aged participants in the UK Biobank. The trackers measured both the quantity and intensity of their steps. Participants were grouped into four categories, based on how many steps they took. The Takeaway: Getting fewer than 5,000 steps a day at a cadence of at least 80 steps a minute equaled a much lower risk of death — comparable to those who took 5,000 to 7,500 steps at a 60-steps-per-minute pace. While the lowest risk of death was in those who got 7,500 to 10,000 steps a day, 30 minutes of brisk walking a day may be the “sweet spot” for sedentary people. Keep in Mind: The study was observational, so it didn’t find causation.
Fitness 
7 High-Protein Breakfasts to Keep You Full That Aren’t Eggs
Eggs are easy, but these seven high-protein breakfasts — Greek yogurt, chia pudding, tofu, smoothies, cottage cheese, oatmeal upgrades, and beans — keep you full with extra nutrients eggs don’t offer.
Nutrition 
Can You Lose Weight Without Counting Calories?
Quality Over Quantity: If you’ve ever tried to lose weight, you’ve probably encountered two schools of thought: focus on calories, or focus on eating better. A new two-year trial offers an interesting answer: you may not have to choose. The Study: The DELISH trial followed 360 adults with obesity for two years. Half participated in a Mediterranean-style program that initially focused on improving diet quality — more fruits, vegetables, whole grains, nuts, legumes, and healthy fats — before shifting toward weight loss and maintenance. The other group used a WeightWatchers program that primarily emphasized calorie restriction. At 24 months, the groups lost essentially the same amount of weight: 3.4% of starting body weight in the Mediterranean-style group versus 3.5% in the control group. The Mediterranean group did, however, have significantly better diet-quality scores among participants who completed follow-up. The improvement was evident after four months and was maintained through two years. Takeaway: The study doesn’t show that calories don’t matter at all. Rather, it suggests that a diet built around nutritious foods can support weight loss without requiring calorie counting as its central strategy. Keep in Mind: The study involved adults with obesity, and only about two-thirds of the Mediterranean […]
Nutrition 
Carbs Have a Bad Reputation, but Whole Grains Might Help Your Heart
Go With the Grain: Carbs have a pretty bad reputation in nutrition spaces. Whole grains are carbs too, though, and they may deserve a better one when it comes to heart health. The tricky part has always been figuring out how much you need and how often to eat them to see results. But a big new analysis finally puts a number on it. The Study: Researchers pooled 87 randomized controlled trials involving more than 6,500 people, and they landed on a sweet spot of 60 to 100 grams (dry weight) of whole grains a day. At that level, the perks showed up across several heart risk markers, from LDL cholesterol to blood pressure. Smaller benefits appeared at 30 to 40 grams. The Takeaway: For a visual, 60 to 100 grams is roughly a third to a heaping half cup of dry quinoa or steel-cut oats. Trading refined grains for minimally processed whole ones is an easy first step, and a sandwich on whole-grain bread counts, too. Keep in Mind: Most trials lasted about eight weeks, so the long-term picture still isn’t clear. The study also tracked risk factors instead of actual heart events, so future research will need to […]
Nutrition 
Could Your Hot Fall Drink Actually Cool You Down?
You Should Know: Now that it’s officially fall, you’re probably swapping your iced tea and coffee for hot versions. Cupping your hands around a steaming latte may keep those fingers toasty, but what about the rest of your body? It seems obvious that drinking something hot will warm you from the inside out, but that’s not necessarily the case. Going Deeper: Theoretically, yes, a hot drink can cool you down. Drinking something hot raises your body temperature, and your body starts to sweat as a result to cool itself down. When the sweat evaporates from your skin, it takes excess heat with it. That’s great in the summer, but maybe not so much when it’s cold outside. Takeaway: How well your body cools down from sweat depends on the environment in which you’re sweating. Sitting outdoors on a warm, breezy day with bare skin? The sweat will evaporate faster and cool you down better. Curled up indoors wearing a sweater and wrapped in a blanket? Sweat can’t easily evaporate, so the heat stays put. Bottom Line: How a hot drink affects your body temperature is situational, determined by how well (or not) sweat and heat are able to leave your […]
Nutrition 
How to Block Nighttime Light for Better Sleep and Heart Health
Lights Out: Plenty of us drift off at night with a streetlight glowing through the blinds or a phone lighting up the nightstand. But new research suggests even all-too-common dim light while sleeping could be bad for your heart. In a study of more than 70,000 adults, sleeping with light about as bright as a nightlight was linked to more heart problems years later. Luckily, darkening your bedroom is pretty easy. How to Do It: The easiest solution is an eye mask because it blocks out most of the light, although a little can still slip in around the edges. So add blackout curtains to take care of any streetlight. Also, switch off the hallway light or close the door and add a draft stopper. And the notifications flashing on your phone can disrupt your sleep without ever waking you, so turn off or cover your devices before bed. The Benefits: Over eight to 10 years, people with high nighttime light exposure had a 24% higher risk of heart attack than those with none. Shorter sleep seemed to explain part of that link, and earlier studies have tied light during sleep to depression and blood sugar problems.
Sleep 
Better Sleep Without Melatonin: Habits That Actually Help
You don't need a supplement to fall asleep faster. These nighttime habits, like limiting screens, cooling your room, and sticking to a consistent schedule, support better sleep naturally.
Sleep 
More People Are Ditching Melatonin for Magnesium. But How Does It Help With Sleep?
You Should Know: Melatonin was the go-to sleep aid for a long time, but more people are now reaching for magnesium instead. Magnesium’s surge in popularity is potentially connected to recent research linking melatonin supplements and heart risks. Plus, melatonin can make some people feel groggy and cause vivid dreams or nightmares. Both supplements can help with sleep, but do they affect your body in the same way? Going Deeper: The body needs both magnesium and melatonin to function properly. Melatonin is a hormone that helps to regulate the sleep-wake cycle and induce sleep. It’s produced in the pineal gland, increasing production when it’s dark and decreasing production when it’s light. Magnesium is a mineral that plays a role in hundreds of bodily functions. Takeaway: Magnesium may improve sleep by balancing the effects of excitatory and relaxing neurotransmitters, including GABA, serotonin, and cortisol. It can also calm the nervous system and treat restless leg syndrome. Bottom Line: Experts say magnesium is likely safe for healthy people, but not every type is good for sleep — so choose magnesium glycinate or L-threonate to catch some Z’s. And remember that taking sleep aids too often could mask more serious conditions, such as chronic […]
Sleep 
2 Science-Backed Ways to Recover From a Bad Night of Sleep
Counting Sheep: We all deal with a bout of bad sleep now and then. Functioning properly the next day can feel impossible, as both our brains and our bodies feel sluggish and exhausted. But new research suggests there are two effective ways to help our brains work better the next day (and not one involves downing a pot of coffee). How to Do It: Researchers kept 54 adults awake for 30 hours, and split participants into three groups. After the bout of sleep deprivation, one group took a 90-minute nap, one group cycled for 20 minutes at a moderate to vigorous intensity, and the other group sat on a stationary bike, neither napping nor pedaling. Then, all of the participants were shown several images — three days later, they all took a memory test on those images. The nap and exercise groups both performed better than the no-intervention group, though the neural mechanisms driving this differed between the two groups. The Benefits: Napping and exercising after being sleep-deprived protected memory in different ways. Exercising appeared to help the brain encode new information more efficiently, due to increased attention from physical activity. Napping decreased mental fatigue and sleep pressure before the […]
Sleep
Mindfulness
Beauty
Personal Growth
Your Coffee May Boost Your Mood Before You Even Drink It
Morning Ritual: Your morning coffee may start working on your mood before the caffeine reaches your bloodstream — or even your lips. New research suggests the smell alone may help you feel calmer. The Study: Researchers studied 20 healthy adults ages 20 to 29, exposing each person to the aroma of freshly brewed coffee for five minutes. Participants sat about 20 inches from the coffee and breathed normally. Before and after, researchers assessed mood using the Profile of Mood States questionnaire and measured brain activity with EEG and heart rate. After smelling the coffee, participants showed a significant reduction in overall mood disturbance. Several specific measures also improved: tension and anxiety, fatigue, confusion, and depression/dejection all decreased. Meanwhile, an EEG-based measure of relaxation increased modestly, from about 0.74 to 0.78. Heart rate did not significantly change, and energy levels stayed consistent. The Takeaway: The finding suggests coffee’s aroma may have a calming effect, as opposed to the jolt of energy we generally associate with coffee. Keep in Mind: This was a tiny study with no control group, so researchers can’t establish that the aroma itself caused the changes. It may just as well have been the concept of ritual.
Mindfulness 
A Flow State Can Boost Focus & Ease Stress. Here’s How to Find Yours
In the Zone: If you’ve ever lost yourself in a project — even lost track of time while doing it— you know how fulfilling a flow state can feel. Writers, artists, and musicians talk about creating in a flow state, but, according to Hungarian-American psychologist (who first introduced the idea) Mihaly Csikszentmihalyi, anyone can enter a flow state. He researched intrinsic motivation by studying how artists immerse themselves in a painting for weeks, months, or longer, later shifting his focus to how athletes, chess players, surgeons, and dancers also get into flow states. Reaching a flow state creates the optimal conditions for creation and productivity. The key is that your actions and your awareness unite, resulting in singular focus and concentration, allowing you to let go of fear and self-doubt. How to Do It: You’re more likely to lose yourself in something you enjoy doing, and it should be something that’s just challenging enough to keep it interesting. Start the work with a specific goal to keep you motivated, and focus on just one thing — multitasking is the opposite of flow. And remember to remove or shut off distractions (like your phone). The Benefits: Beyond productivity, studies have found […]
Mindfulness 
Somatic Therapy Is on the Rise. Can It Really Help With Trauma?
Mindfulness 
Some Women Are Breaking Ribs for a “Snatched” Waist
The Trend: Beauty trends come and go, but one has stood the test of time for centuries: wafer-thin waists. From 19th-century bone corsets to more modern girdles and waist trainers, women have suffered a lot to achieve that coveted hourglass figure. Rib contouring is the latest iteration, using surgery to “snatch” the waist. What People Are Saying: Rib contouring (also known as rib remodeling) involves fracturing and repositioning the lower ribs for a more sculpted midsection, followed by several months wearing a waist trainer to hold the shape. Some doctors say it can shave two to five inches from the waist. And it’s not cheap: The surgery typically costs $10,000 to $15,000. What to Know: Purposely breaking and moving ribs for aesthetic reasons might have seemed outlandish in the past, but it’s one of many extreme body modifications that have gained attention amid the rise of looksmaxxing. As more people see influencers sharing surgery stories on social media, rib contouring may start to feel more mainstream and less fringe. Experts warn this is dangerous. Not only can it fuel body dysmorphia, but any surgery also comes with risks of complications — and the procedure is relatively new, so we don’t know […]
Beauty 
Can Pimple Patches Actually Help Your Skin?
You Should Know: Pimple patches are the current zit zappers of choice, particularly among Gen Zers, who proudly wear the stars, hearts, and other shapes out and about like accessories. Sure, they’re cute, but can they actually make those spots vanish? Going Deeper: Pimple patches are based on the science behind hydrocolloid dressings or bandages, which were the first iteration of pimple patches decades ago in South Korea. The hydrocolloid material in pimple patches forms a gel, with a waterproof adhesive over top. The hydrocolloid gel pulls out and captures oil, pus, and dead skin cells from the pimple so it can heal. Many patches are also medicated with tea tree oil or benzoyl peroxide. Takeaway: Research has found patches can be effective, but they work best on pimples with pus-filled heads. They won’t heal cystic acne because the hydrocolloid can’t reach that far underneath the skin. Dermatologists praise the fact that patches can prevent people from picking at their pimples, which can make the acne worse and lead to scarring. Bottom Line: Patches can be hit or miss, depending on the type of pimple. They’re best for treating a stray zit here and there, not frequent or severe breakouts.
Beauty 
Forget Healthspan. What About Your “Hotspan”?
Beauty 
Want to Remember What You Read? Try These Tips
In One Ear, Out the Other: Have you ever read something, only to forget it seemingly right afterward? Research has found that not all of those go-to study tips and test-prep techniques, like rereading passages and highlighting key points, are all that effective for remembering what you read. Various reviews and studies have evaluated different strategies for improving reading retention: Here are some that have solid evidence backing them. How to Do It: Try retrieval practice: Read a short passage, close the book, and try to recall everything you’ve just read. You can also create an association between the material and a familiar book, film, or idea. Writing a short summary by hand after reading, as if you’re explaining it to a friend, can also help you remember details. And handwriting rather than typing forces the brain to slow down and think intentionally. Stick to everyday healthy habits, too: Staying up late to cram isn’t wise, as sleep is crucial for memory consolidation, while taking a walk or doing other light exercise before you learn also supports memory. The Benefits: Americans are reading far less for pleasure, while reading scores and comprehension have taken a hit. The better we remember […]
Personal Growth 
Here’s How to Find Your Lost Stuff Like a Pro
Lost and Found: We can all relate to getting ready to head out the door and then suddenly realizing your keys are nowhere to be found. Losing stuff is maddening, and the scramble to find something you need can turn a normal morning into a small crisis. Luckily, professional searchers have some smart tricks for finding missing items. How to Do It: Start by picturing the item and thinking about what makes the object stand out, like its color or shape. Experts in visual search say thinking about those key details can help your eyes zero in. Then think about where you usually set it down and where you’ve lost similar things before. If you’re still stuck, try a grid search by splitting the space into sections and covering each one. And if you dropped it outside, one pro recommends retracing your steps and tossing a stand-in object the same way, because it could land in a different spot than you’d expect. The Benefits: Developing and following a system beats checking the same couch cushion for the fifth time. However, the real secret to finding something is tenacity, so don’t give up too soon.
Personal Growth 
So Long, Kegger. Hello, Wellness Darty.
Personal Growth