Healthy Living, Simplified

Hormone Therapy Might Help Protect Your Brain

Brain Bonus: Hormone therapy for menopause has spent decades under a black cloud of cancer risk, largely because of the fallout from a 2002 study that scared many women away from it. A new UK study, however, has added an important data point to that debate. Researchers followed over 180,000 postmenopausal women for an average of 13 years and found hormone therapy users developed dementia less often than nonusers. The Study: Over 13 years, hormone therapy use for a year or more was linked to a 10% lower risk of dementia and a 16% lower risk of Alzheimer’s. Surgical menopause (where the ovaries were removed rather than menopause happening naturally) cut risk by 26%. Carriers of the APOE4 gene (the most well-known gene linked to Alzheimer’s) also benefited, with the strongest results in women starting hormone therapy before 56. The Takeaway: Hormone therapy isn’t just about hot flashes and night sweats. It may also affect how the brain ages, especially for women with less lifetime exposure to estrogen. Keep in Mind: Doctors aren’t currently recommending hormone therapy solely to prevent Alzheimer’s, and earlier trials found mixed results, including one linking it to higher risk. What stands out is the study’s […]

Hormonal Health

The Knees-Over-Toes Debate: What’s the Right Way to Squat?

You Should Know: Remember being told never to let your knees travel past your toes when jumping or squatting? Some fitness influencers are challenging that advice. The “knees over toes” approach popularized by influencers like Ben Patrick emphasizes training through deeper ranges of motion to build stronger, more resilient knees. Going Deeper: There’s some science behind the hype, but it’s not quite as simple as: knees over toes = bulletproof knees. Some research has found that 10 weeks of full-depth squatting produced greater strength and functional improvements than partial squats, without increasing pain. A deeper squat isn’t automatically better for everyone, though. Allowing the knees to move farther forward can increase forces at the kneecap joint. That doesn’t make the movement dangerous, but it does mean that load, depth, training history, and individual anatomy preclude blanket recommendations, one way or the other. Takeaway: As with all things in fitness, there’s no universally “perfect” squat. Anatomical differences and individual history make the “best” squat different for everyone. Bottom Line: Your knees aren’t made of glass. Gradually training them through ranges of motion you can control builds strength and protects your joints.

Woman smiling at dentist during checkup, discussing habits that damage teeth

8 Things Dentists Wish You’d Stop Doing to Your Teeth

a woman on a couch eating a burger and fries, examples of the worst foods for gut health

The 8 Worst Foods for Gut Health & What the Science Says

Some of the worst foods for gut health are hiding in your everyday diet. Here's what to limit, why it matters, and simple swaps that support a healthier microbiome.

how to keep your brain sharp includes walking outdoors

6 Everyday Habits That Help Keep Your Brain Sharp

Wondering how to keep your brain sharp as you get older? The same habits that keep your body healthy protect your brain too — and a few, like volunteering and caring for a pet, are more fun than you'd expect.

Fitness

Nutrition

Sleep

Working on Healing Your Inner Child? Try This Simple Tool

Move It, Move On: Exercise can’t undo difficult experiences from childhood, but new research suggests staying physically active may help the brain adapt to their long-term effects. A June 2026 study looked at adults with histories of adverse childhood experiences — stressful or traumatic events occurring before age 18 — and found that higher lifetime physical activity was associated with healthier patterns of connectivity in brain regions involved in stress and emotional regulation. How to Do It: The researchers looked at overall lifetime activity rather than prescribing a specific workout, so the practical takeaway is to build movement you can stick with into your routine. Think brisk walking, running, cycling, swimming, strength training, or recreational sports — whatever helps you stay consistently active over time. The Benefits: Among less-active participants, greater childhood adversity was linked with weaker connectivity in several brain networks. That pattern was different among more-active adults, suggesting exercise could be one modifiable factor that supports resilience. The study was small and observational, so it doesn’t prove exercise causes these brain changes — but it offers another good reason to keep moving.

Romantasy Is Coming to the Gym

The Trend: Bladeborn fitness classes. Odyssey-inspired workout programs. Daggers as dumbbells. These are just a few examples of the “romantasy” (romantic fantasy) workout trend. That’s right: getting giddy over your favorite trope is no longer reserved for book club. At places like Boston’s Fit for Fiction, you can work on your fitness and nerd simultaneously. What People Are Saying: Pawtucket, Rhode Island-based certified personal trainer Laurel Mulherin says her romantasy fitness classes are designed for people who might be intimidated by a regular gym, or feel like they don’t fit in at one. It’s a way to “get some people to the gym who also love these books and love these characters,” Mulherin told The Valley Breeze. An Independent reporter tried a free YouTube class and says she got swept up in the fantasy narrative — and discovered that the whimsical 2.6-pound weighted daggers can quickly torch your arms. And at Swordplay in L.A., nearly 200 members regularly attend sword-based fitness classes. What to Know: As always, the best workout is the one you actually want to do. If pretending to be a dragon-slaying heroine gets you moving, we call that a win.

Close-up of hand gripping a barbell during deadlift to build grip strength

These 8 Exercises Will Improve Your Grip Strength

Grip strength does more than help you crush a handshake or open a jar. Research links it to better heart health, cognitive function, and longevity. Here are 8 exercises to strengthen your grip and forearms, plus why it matters more than you might think.

More Intense Doesn’t Always Mean a Better Workout for Blood Sugar

Work Smarter, Not Harder: When it comes to workouts, most of us have been told that more effort and pushing harder means more benefit. But a new study is challenging that logic, at least when it comes to blood sugar control. Instead, how a workout is structured might matter more than its intensity. The Study: Researchers had participants complete four sessions. Two were hard workouts matched for total effort — one broken into intervals with recovery periods and the other was sustained at a steady pace throughout. They also included a moderate workout and a rest day for comparison. Both hard sessions demanded the same effort from the body, but only the interval workout improved insulin sensitivity compared with the rest day, and produced better results than both the moderate and high-intensity continuous workouts. The Takeaway: Nonstop intense effort didn’t beat a workout alternating bursts of work with recovery. That interval pattern (hard effort followed by recovery) may do more for insulin sensitivity than one sustained push, so you might not have to grind through an entire session at max effort to improve your blood sugar. Keep in Mind: This was a small study of 10 healthy, already active adults, so […]

a woman watching the clock during her eating window, symbolizing the daily routine behind why I stopped intermittent fasting

Why I Stopped Intermittent Fasting Consistently

Intermittent fasting helped me lose 35 pounds and keep it off, until trail training left me hungry, tired, and reconsidering the tradeoff. Here's why I stopped fasting daily, what I do instead, and what the research actually says about IF's benefits and limits.

Your Early Childhood Diet May Shape Your Health Decades Later

Sugar Rush: Although you probably don’t remember a single meal from your first two years of life, a new nutrition study from the U.K. suggests your body might. Here’s the background: Sugar intake in Britain nearly doubled overnight when sugar rationing ended there in September 1953. Consequently, babies born only months apart grew up with very different sugar exposure in early life. So researchers used that fact to study what early sugar exposure does to a body decades later. The Study: Researchers relied on health records from more than 64,000 people born in Britain between 1951 and 1956. Longer exposure to sugar rationing tracked with lower rates of several cancers decades later, including 69% lower rates of liver cancer and 36% lower rates of breast cancer, plus longer telomeres (a sign of slower biological aging) equal to about 2.2 fewer years of cellular aging. The Takeaway: People who grew up under sugar rationing still consumed less sugar in their fifties, decades after rationing ended. So researchers suspect whatever you eat in early childhood likely affects your taste buds in adulthood. Keep in Mind: This is an observational study drawn from a unique moment in history. It shows a connection, not […]

The 8 Worst Foods for Gut Health & What the Science Says

Some of the worst foods for gut health are hiding in your everyday diet. Here's what to limit, why it matters, and simple swaps that support a healthier microbiome.

“Gut Jet Lag” Can Throw You Off — Here’s How to Fix It

Out of Sync: Traveling comes with ups and downs. Not being able to poop is a really big down. “Gut jet lag” is common among travelers, particularly after long-haul flights crossing different time zones. Tummy trouble during travel is connected to our circadian rhythm, the body’s natural internal “clock.” In addition to our sleep cycle, the circadian rhythm also helps regulate digestion. When our gut and our circadian rhythm are synced, they promote healthy digestion, hormone secretion, and body temperature. Disruptions to this clock can make digestion slow to a crawl, resulting in constipation. How to Do It: Try to keep your body clock close to its normal schedule. Take melatonin to tell the body it’s time to sleep, and get morning sunlight on your face ASAP when you land. Drink lots and lots of water, eat fiber-rich and fermented probiotic-rich foods, and move as much as possible after the flight. If nothing else works, try magnesium citrate or OTC constipation remedies to get things moving. It’s easier said than done, but try to stay calm. Travel stress can induce fight-or-flight mode, which also slows digestion. The Benefits: Gut jet lag is temporary, but it can be seriously uncomfortable. Getting […]

a woman in the shower wonders if it would be better for her to shower in the morning or at night

Should You Shower in the Morning or at Night?

Is it better to shower in the morning or at night? It's an even split among Americans — and both camps have science on their side. Here's what each does for your body.

Using Cannabis for Stress Relief? Study Says It Might Backfire

Cannabis-Cortisol Connection: Frequent cannabis use may be linked to changes in the body’s natural stress response, according to new research from Oregon State University. The study found that people who frequently used cannabis had higher levels of cortisol — the hormone involved in regulating stress — when they first woke up than people who didn’t use cannabis. The Study: Researchers focused on the cortisol awakening response (CAR), a normal surge in cortisol that occurs shortly after waking and helps prepare the body for the demands of the day. Interestingly, the size of that cortisol increase was similar between cannabis users and nonusers. The difference was that frequent users started the morning with more cortisol already circulating in their bodies, and then still experienced the increase. Takeaway: Frequent cannabis use could disrupt the body’s natural stress response. Stress is also one of the most common reasons people report using cannabis, raising the possibility of a feedback loop in which cannabis use and stress regulation influence each other. Keep in Mind: The study does not prove that cannabis causes elevated cortisol, nor that elevated cortisol causes people to use cannabis. More long-term research is needed to understand the relationship. However, the findings […]

Why You Shouldn’t Make Your Bed First Thing

You Should Know: Making your bed may give you a sense of accomplishment and order to start the day, but there’s a case for leaving it unmade for a little while. Overnight, your body releases moisture through sweat and breathing (as much as 700 mL!), and immediately covering that damp bedding can create a warmer, more humid environment where dust mites thrive. Experts suggest pulling back the covers and letting your bed air out for 30 to 60 minutes before making it. Going Deeper: The gross-out factor may be bigger than the actual health threat. Dust mites are microscopic creatures found in many homes, and their droppings and body fragments can trigger allergies and asthma, but they don’t generally make healthy people sick. The bigger concern is for people who are sensitive to them, like those with severe allergies. Keeping indoor humidity below 50%, washing bedding weekly, and using allergen-proof mattress and pillow covers can help reduce exposure. Takeaway: You don’t have to choose between a tidy bedroom and a healthier sleep environment. Simply make your bed later — after you’ve showered, had coffee, or have otherwise given your bedding some time to breathe. Bottom Line: Making your bed isn’t […]

How to Get a Good Night’s Sleep on Hot Summer Nights

It’s a Hot One: The summer of 2026 is on track to be one of the hottest summers on record, per the NOAA. Most of the U.S. has a heat index forecast for August of at least 80 degrees Fahrenheit. Some parts of the U.S. are expected to fall into “extreme caution” and “danger” zones. If you live in an area where air conditioning isn’t the norm (hi, SoCal) you may have noticed that it’s hard to sleep in this heat. We’ve got a few tricks to help. How to Sleep Well in the Heat: Invest in sun-blocking drapes and keep them drawn in the afternoon to prevent your home from warming up too much before bedtime. Use fabrics like bamboo or linen for bedding — same for pajamas (we really like this brand). Consider stashing your pillowcase in the freezer for 15-20 minutes before bed (yes, it works!). And if you find yourself getting frustrated, don’t lie in bed and suffer. Try reading, coloring, or another low-stim activity until you feel sleepy again. The Benefits: Sleep deprivation, even a mild case, can lead to brain fog, low mood, irritability, memory problems, weakened immunity, and more. When you sleep well, […]

Mindfulness

Beauty

Personal Growth

How To Use This Neuroscience Principle To Rewire Negative Thoughts

Stinking Thinking: Ever have the experience where one critical comment plays on repeat in your head? Well, your brain’s default mode network (which switches on whenever you’re not focused on anything in particular, like in the shower or lying awake at night) may be to blame. A 2023 study scanned the brains of 53 women while they listened to critical comments and praise. Those at higher risk for depression showed more activity in this network after hearing criticism, but not after hearing praise. Researchers think the brain can be primed to latch onto criticism, but luckily, harnessing your brain’s neuroplasticity can help you break the pattern. How to Do It: There’s a reason why affirmations remain so popular — they really work. So try saying the opposite out loud (something simple like “I handled this before” or “I’m doing fine” works best) next time you find yourself caught in a rumination spiral. Do it enough, and you’ll end up creating new neural pathways inside your brain. The Benefits: Giving yourself positive affirmations basically gives your brain new material to practice instead of the old script. If you repeat it enough, your mind will find evidence to back it up, effectively […]

The Science-Based Way to Set Goals You’ll Actually Stick With

Setting goals is easy, but achieving them is hard, and talking about them too soon can backfire. The WOOP goal setting method gives you a practical, research-backed framework for turning wishes into action by planning for the obstacles that get in your way.

Doomscrolling at Work Could Cost You More Than Time

Loofah bacteria can build up in natural sponges like this one, shown here beside a bar of soap and woven bath accessories.

Your Loofah May Actually Be a Breeding Ground for Bacteria — Here’s What to Know

Loofahs can trap bacteria and dead skin in their damp shower environment. Here's how to clean, store, and replace yours to keep your skin healthy.

Should You Stop Spraying Perfume on Your Neck?

You Should Know: An Instagram video of a cancer researcher cautioning people against spraying perfume on their necks because of proximity to the thyroid recently went viral, with more than 3 million views. But could a dab or spritz of fragrance on your neck actually be harmful to your health? Going Deeper: The cancer researcher cited a 2025 review of studies of chemicals in cosmetic products and fragrances. She wrote in the video’s caption that because people often use several cosmetic products every day, frequent exposure has a potential cumulative effect on our hormones and cancer risk. She said the neck is “an area worth thinking about” because it’s close to the thyroid and has thin, vascularized skin, which could speed absorption. But she also wrote that there’s “currently no evidence” that spraying perfume on your neck damages the thyroid. Takeaway: That’s correct. There is no such evidence. There’s also no solid evidence that perfumes disrupt the endocrine system, harm fertility, or raise cancer risk. The International Fragrance Association sets rules (based on research) of what ingredients manufacturers can safely use. Bottom Line: It’s far more likely that perfume will irritate your skin or make you sneeze than cause cancer.

“Voicemaxxing” Is the New Looksmaxxing

Why Women Are Embracing a “Hot Divorcée Summer”

The Trend: Maybe you remember the social media trends “hot girl summer” and “brat summer” from a few years ago. But have you heard about “hot divorcee summer“? Newly single women are now posting about their split as an opportunity for self-reinvention and maybe even a glow-up (complete with big hats and bold lipstick) instead of a tragedy. Writer Samantha Leach coined the phrase in 2021 after noticing divorced celebrities thriving in public, but it resurfaced this year after comedian Tatty Macleod posted a video about it. What People Are Saying: Supporters say the trend helps women going through divorce feel less alone while simultaneously dismantling the stigma that has traditionally been associated with it. Plus, it aligns with changing societal attitudes, as new data shows over a third of people actually feel relief after divorce. That said, critics are quick to point out that a wide-brimmed hat won’t fix the emotional and financial strain that often comes with starting over. What to Know: This trend isn’t exactly brand new, as post-divorce reinvention has always been a thing. However, many women are now narrating it publicly, and turning what used to be a private transition into something communal and even […]

What Is “Intrinsic Capacity”? The New Way to Track Healthy Aging

You Should Know: The latest longevity concept that’s creating a buzz in the research community might not be familiar yet, but experts say you’ll be hearing a lot more about it in the future: intrinsic capacity (IC). In a nutshell, it’s a holistic measure of the body’s mental and physical capabilities. Going Deeper: The term has been around for more than a decade, after being defined by the World Health Organization (WHO) in 2015. Incorporating IC as a longevity measure is part of the WHO’s healthy aging initiative, which aims to shift more focus to helping people maintain functionality as they age, not simply ward off disease. Everyone has their own IC, influenced by genetics, disease, injury, aging, environmental exposures, and systemic influences (like access to healthcare). Takeaway: IC scores focus on five subdomains: cognition, strength and mobility, vision and hearing, psychological wellbeing, and vitality. Research has shown IC scores correlate with disability and mortality risk. Some strength and mobility tests (like grip strength) are already regularly used to assess older adults’ health. Bottom Line: Research is still in the early stages, but there’s potential for physicians to track patients’ IC over time to detect declines and intervene earlier.

The Quiet Cost of ‘Me-Maxxing’