Healthy Living, Simplified

Person filling a reusable water bottle at the kitchen sink, a simple daily habit that supports efforts to reduce PFAS exposure

5 Steps You Can Take to Reduce Your PFAS Exposure

PFAS, or "forever chemicals," are nearly impossible to avoid entirely, but small changes to your water, diet, and daily products can help lower your long-term exposure over time.

Longevity

Want to Bike to Work? Here’s How to Do It Safely (and Stay Fresh)

Wheels Up: With gas prices on the rise, more and more people are thinking about biking to work. Bike commuting isn’t anything new, but if it’s new to you, it may feel intimidating. Factors like weather, traffic, gear, and fitness — and, let’s be real, being stinky at work — may hold you back. These are valid concerns, but ones that can be overcome. How to Do It: First things first — wear a helmet! Know that you can commute on any bike, so long as it’s in working order. You don’t need to spend hundreds or thousands on a fancy new set of wheels. The same goes for clothes: just wear comfortable, athletic clothes you already own. Carry a flat tire kit and a bike lock. As for your work gear, a backpack or sling (our editor uses this one) tends to be the most comfortable way to carry it. Stash some toiletries (think body wipes, micellar cleanser, and deodorant) so you can freshen up in the office bathroom when you arrive, if needed. The Benefits: Biking is great for your health. It’s a low-impact form of cardiovascular exercise, so it supports heart health without putting undue stress on […]

the benefits of not drinking alcohol include better mood and sleep

Benefits of Not Drinking Alcohol: What You Haven’t Considered

some foods you shouldn't save as leftovers sitting in storage containers

The 6 Foods You Shouldn’t Save as Leftovers

Most leftovers are safe to reheat and eat — but a handful aren't worth the risk. Here are six foods you shouldn't save as leftovers, and how to handle the ones you do keep.

a woman ponders what the healthier fast food options available to her are

The Healthiest Fast Food Options at 12 Popular Chains, According to Dietitians

The drive-thru is part of life, and the healthiest fast food order is usually sitting right there on the menu, if you know what to look for. Two registered dietitians break down the smartest pick at 12 popular chains, from Chick-fil-A to Taco Bell, plus the one thing to watch on every order.

Fitness

Nutrition

Sleep

a woman tests how many push-ups she can do by age

How Many Push-Ups Should You Be Able to Do at Your Age?

How many push-ups should you be able to do? It depends on more than your age. See benchmarks by age and sex, plus tips to build your max over time.

Ravenous After Exercise? It Might Be Your Workout Timing

Timing Is Everything: You’ve heard that before, but did you know it may apply to your workouts, too? If you exercise to support a healthy weight, timing may play a big role in your success. New research investigates whether the time of day — and whether you’ve eaten beforehand — also affects how hungry you become and how much you eat afterward. The Study: Researchers recruited 35 healthy young adults for a randomized crossover trial. Participants completed 30-minute treadmill runs under different conditions: in the morning after an overnight fast or in the evening after either a 12- or 6-hour fast. A subgroup completed the same workout in the morning or evening after eating. After each workout, researchers measured appetite, calories consumed at a meal, and total food intake over the next 24 hours. Evening fasted exercise led participants to eat about 400 more calories immediately afterward and roughly 550 more calories over the next day compared with morning fasted exercise. Those who exercised in the evening, fasted or not, experienced greater hunger and appetite. The Takeaway: Morning workouts may be less likely to trigger “compensatory eating” than evening sessions, though there are other factors to consider, too: for instance, […]

a woman resting on a bench after a workout, reflecting the patience needed for how long does it take to grow glutes

How Long Does It Take to Grow Glutes? Here’s the Science-Backed Timeline

Most people see noticeable glute growth in 8 to 12 weeks of consistent training, with strength gains showing up well before visible change. Here's the full week by week timeline, plus what the research says about genetics, training frequency, and the exercises that actually move the needle.

a woman learns how to target glutes on leg press

How to Build Your Upper Glutes: 5 Exercises for the Shelf

Struggling to fill out that upper glute "shelf" no matter how many squats you do? The upper glutes need a bit more than heavy lifting alone. Here's what the research actually shows about targeting them, plus five exercises to help round out your routine.

TikTok’s Latest Sleep Hack Is Backed By Real Research

The Trend: There always seems to be a new TikTok eating trend making the rounds. First, there was “girl dinner,” then “boy kibble,” and now there’s the “early bird dinner,” which has people eating dinner around 6 or 7 p.m. in hopes of getting better sleep. The trend claims that finishing your last meal four to five hours before bed can improve sleep quality by keeping blood sugar steady overnight and preventing acid reflux. What People Are Saying: This wellness trend actually holds up under scrutiny, at least according to sleep doctors and dietitians. Digesting a big meal while sleeping isn’t exactly restful for your body — and it’s one of many reasons why eating too close to bedtime can bring on reflux. A 2021 study also found that people who ate dinner at 6 p.m. instead of 9 p.m. had better blood sugar control. Another study found a 28% increase in cerebrovascular disease risk among people who ate their last meal after 9 p.m., compared to those who wrapped up before 8. What to Know: For most people, moving dinner to an earlier time is a low-risk change with some solid science behind it. But if you have diabetes or […]

Frozen Yogurt Is Back — But Is It Actually Healthier?

The Trend: Frozen yogurt seems to trend again every decade or so, and it looks like we’re in the middle of another cycle. This time it’s showing up with fresh fruit toppings and price tags that sometimes push past $30 a bowl. Sales have climbed 26% to about 87 million servings, and shops like MYKA and Go Greek attracted hour-long lines in New York City for their debuts. What People Are Saying: The resurgence can be traced back to social media, of course. Plus, Gen Z has fueled a demand for healthier treats (froyo typically has fewer calories and less saturated fat than ice cream, and some varieties even contain live cultures). Even beyond classic frozen yogurt, people looking for a “little treat” are also embracing functional desserts like protein ice cream and collagen-infused sorbet. What to Know: Nutrition experts say manufacturers often add more sugar to frozen yogurt to balance out its characteristic tanginess. And the self-serve bar makes it a little too easy to go overboard on toppings and erase any potential calorie savings. So go ahead and order a froyo if you like it (in moderation, of course), but don’t fool yourself into thinking it’s a health […]

a doctor reviewing stage liver cancer chart, part of foods for liver health research on diet and disease prevention

The Best Foods for Liver Health, Backed by Research

A review of over 600,000 people found that overall diet quality, not any single food, is what's linked to lower liver disease risk. Here's what the research says to eat more of, and what to cut back on.

Why Pickle Juice Is Summer’s New Sports Drink

The Trend: Pickle juice is the new sports drink. Once reserved for pickleback shots, the salty brine is now showing up in sports drinks, sparkling waters, cocktails, and aid stations at endurance races. The numbers suggest it’s more than a passing fad: The global pickle juice drinks market is projected to grow from $920 million in 2025 to over $2 billion by 2034, while analysts say Gen Z and Millennials are fueling demand for bold, sour flavors with a functional twist. In the UK, 56% of Gen Z and young Millennials say “challenging” flavors make drinks more exciting, compared with 36% of consumers overall. What People Are Saying: Fans claim pickle juice helps prevent muscle cramps, replace electrolytes after sweaty workouts, and supports post-exercise recovery. Indeed, pickle juice is rich in sodium, so drinking it can help replenish what’s lost through sweat. Research also suggests its famous anti-cramp effect may come from triggering nerve receptors in the mouth. Some call pickle juice the “pumpkin spice of summer.” What to Know: Pickle juice is extremely high in sodium, so if you’re watching your salt intake, it’s best to skip this beverage. It also contains very little potassium, so it may not […]

Cannabis plant leaves in close-up, related to cannabis and sleep quality

What Cannabis Really Does to Your Sleep

THC gummies can help you drift off faster, but sleep experts warn that regular cannabis use suppresses REM sleep, builds tolerance, and may leave you more tired than when you started. Here's what the research says about cannabis as a sleep aid — and what actually works better long-term.

Just 78 Minutes Less Sleep a Night Could Lead to Weight Gain

Tip the Scales: Good sleep is essential for keeping nearly every system in our body working properly, including our hormones, brain, and heart. Need more incentive to catch more zzz’s? A new study has found that losing even a modest amount of sleep could contribute to weight gain. The Study: Researchers studied 95 people who were already at risk for heart or metabolic disease and normally slept between seven and eight hours a night. Each participant experienced two different sleep conditions over a six-week period. During the “adequate sleep” window, they slept their normal seven hours or more. During “sleep restriction,” they went to bed 1.5 hours later than normal, losing 90 minutes of sleep time. Participants wore wrist trackers to monitor sleep and activity levels. Their hormones, BMI, body composition, and waist circumference were measured multiple times. The Takeaway: Participants who slept an average of 78 minutes less per night gained nearly one pound of weight compared to when they got adequate sleep. They also gained an average of a half-centimeter around their waist and had 17 more minutes a day of sedentary time. Keep in Mind: Because the study was small and lasted only six weeks, it can’t […]

Why Do I Wake Up Groggy? The REM and Deep Sleep Connection

You logged a full eight hours and still feel foggy. If you've wondered why you wake up groggy, the answer is usually about sleep quality, not quantity — here's what's going on and how to fix it.

Why Do We Sleep Worse in the Summer?

You Should Know: Summer may feel like a time to rest and recharge, but when days stay lighter for hours longer and sweltering nights make it hard to get comfortable, our sleep often suffers. Going Deeper: We may sleep less in the summer because of vacations or extra socializing, and bedtimes and wake times get later when days are longer and warmer. The extra summer sunlight affects our circadian rhythm, which regulates the sleep/wake cycle. Darkness and a drop in body temperature helps trigger melatonin production and induce sleep — both of which can be hard to come by in summertime. Takeaway: You might need to do a little more in the summer to sleep better. Keep blinds or curtains open to get as much sunlight as possible during the day, and dim the lights an hour or two before bed to signal to your body that it’s time to sleep. Keep your bedroom cool and take a warm bath or shower before bed to help trigger the needed drop in core body temperature. A consistent sleep schedule, even on weekends and on vacation, can also help you sleep more soundly during the summer months. Bottom Line: Simple steps you […]