Healthy Living, Simplified

Can Nature Give Your Mood a Boost?

A Natural Boost: Most of us know we feel better after spending time outside, but scientists are still teasing apart why. Is it the greenery? The birdsong? The fresh air? A new study suggests that the sights and sounds of nature may each play an important role in boosting mental well-being — and together, they may be even more powerful than any individual component. The Study: Researchers asked participants to sit along a nature trail or in an urban environment, while listening to birdsong or the sounds of traffic through noise-canceling headphones. The participants reported changes in stress and mood, and perhaps unsurprisingly, they consistently reported better mental well-being after spending time in restored forests. Hearing birdsong provided an additional boost. The findings suggest that both visual and auditory aspects of nature contribute to helping people feel calmer, more positive, and mentally refreshed. The Takeaway: To boost your mood, spend time in green spaces where you can both see trees and hear birds. Even a short walk through a park may help you recharge more than a stroll down a busy city street. Keep in Mind: This study measured short-term, self-reported psychological effects, but it still adds to a growing […]

Cognitive Health

At What Age Are People Most Satisfied With Life?

You Should Know: When do people feel most satisfied with life? The answer, according to a new survey of 6,442 Americans ages 65 and older, is age 52. Looking back on their lives, respondents said their early 50s were when they felt most fulfilled overall — a period that tends to be associated with greater stability, stronger relationships, and a clearer sense of purpose. Going Deeper: More than any career milestone or financial achievement, survey participants pointed to friendships and relationships as their greatest source of life satisfaction. Health ranked second, followed by romantic partners, careers, and home. Three out of four participants even said they’d choose love over wealth if forced to pick. These findings also fit with a broader body of research suggesting happiness often follows a “U-shaped curve“: life satisfaction tends to dip during the pressures of early adulthood and midlife before rising again. Takeaway: The survey suggests that fulfillment isn’t something you suddenly “arrive at,” but something built over decades through meaningful relationships, good health, and a growing sense of what truly matters. Bottom Line: If there’s a secret to life satisfaction, it may be less about chasing success and more about investing in the people […]

a woman wonders what does cortisol belly look like

What Does ‘Cortisol Belly’ Actually Look Like, and What Can You Do About It?

Hormonal 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.

Woman eating a bowl of leafy greens and edamame, a high protein vegetables meal

11 High-Protein Vegetables, Ranked by Grams Per Serving

Vegetables aren't typically protein powerhouses, but a few stand out. Here are 11 high protein vegetables ranked by grams per serving, with simple prep tips for each.

Fitness

Nutrition

Sleep

Struggling to Build Muscle? You May Need More of This Nutrient

Muscle Menu: Beginning around our 30s, we gradually lose muscle mass, which affects everything from strength and balance to metabolic health. Resistance training and adequate protein intake remain the foundation of healthy muscles, but other nutrients tend to get lost in the mix. New research reinforces that vitamin D status plays an important role in maintaining muscle as we age. The Study: Researchers analyzed health data from more than 11,000 U.S. adults ages 18 to 59 in the National Health and Nutrition Examination Survey (NHANES) and paired those findings with genetic data from more than 417,000 people in the UK Biobank. People with higher blood levels of vitamin D tended to have more muscle mass in the arms and legs. This held true even when the researchers accounted for factors like race, age, physical activity level, and body weight. The Takeaway: If you’re trying to preserve muscle as you age, vitamin D deserves a place on your checklist alongside strength training and protein. If you’re at risk for deficiency, talk with your healthcare provider about having your vitamin D levels checked. Keep in Mind: If your vitamin D levels are low, supplementation may help you preserve muscle mass. (And it’s […]

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 […]

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, […]

Shopper placing a pineapple in a grocery basket, one of the low-pesticide picks on the Clean Fifteen list

The Produce That Carries the Least Pesticide Residue

Discover the 2026 Clean Fifteen, the non-organic produce with the lowest pesticide residue, thanks to thick skins, husks, and short harvest windows that naturally shield what you eat.

a woman eating a salad, representing high protein lunch ideas

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.

How to Enjoy Dining Out Without Derailing Your Diet

Stay the Course: One of the hardest parts about being on a diet is navigating restaurant menus. It can get to the point where cutting out restaurants entirely feels like the safest move, especially if takeout has derailed your goals before. But dietitians say eating out doesn’t have to work against you. With a little planning, a meal out can still fit into your routine, once you know what to look for on the menu. How to Do It: Scan the menu in advance, if you can, and start by ordering protein (think fish or a plant-based option), since it will help you stay full. Adding a vegetable, even one topped with sauce or cheese, is also a good idea because the fiber will help prevent blood sugar crashes that could lead to overeating later. You’ll also want to pay attention to the preparation methods, as frying usually adds more fat to a dish than grilling or baking does. And if it’s available, ordering a whole grain like brown rice or quinoa is a nice addition. The Benefits: Sharing a meal with others is good for your health and may even help you live longer — so you don’t have to give […]

How Much Water Do You Really Need To Stay Hydrated?

You Should Know: Three-quarters of Americans are dehydrated. Yes, you read that right: 75% of us aren’t drinking enough water. Staying hydrated is especially important during hot weather, but there isn’t a magic number of glasses everyone should drink. Hydration needs depend on factors like body size, activity level, temperature, humidity, age, pregnancy, certain medications, and health conditions. Going Deeper: The “8×8” rule (eight cups of eight ounces of water per day) is a good start, but there’s no evidence backing it up as a universal rule. A simple way to check your hydration status is your urine: pale yellow generally signals good hydration, while dark yellow often means it’s time to drink more. (Totally clear urine means you’re drinking more than you need). Thirst, dry mouth, headaches, fatigue, dizziness, and muscle cramps are also signs you’re falling behind. During prolonged exercise or heavy sweating, replacing electrolytes alongside fluids is also important. Takeaway: Instead of chasing a specific water goal, pay attention to your body’s signals and adjust your intake based on your environment and activity. Bottom Line: Hydration is personal and flexible. There’s no magic number of ounces, so it’s important to know the signs of dehydration.

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, […]

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.

Mindfulness

Beauty

Personal Growth

What Too Much TV Could Be Doing to Your Brain

Tube Tap-Out: Remember those old clichés about watching too much TV, that it will rot your brain or turn you into a couch potato? Excessive TV consumption won’t literally do either of those things, but it could make your brain smaller. A new study links heavy TV-watching by middle-aged adults to smaller brain structures and a potentially higher risk of dementia later in life. The Study: Researchers from the University of Southern California pulled data from 1,712 adults who participated in the Atherosclerosis Risk in Communities Study. Participants had self-reported their sedentary time — watching TV and sitting at work — on their first visit between 1987 and 1989. During their fifth visit (2011–2013), they had MRI brain scans. The Takeaway: Frequent TV watching was associated with structural changes to the brain. Researchers found smaller frontal and occipital lobes, reduced volume in the memory parts of the brain, and damage to parts of the brain’s white matter that are associated with aging, stroke risk, cognitive decline, and dementia. Keep in Mind: Sedentary behavior was self-reported, and participants’ recall might not be totally accurate. Plus, the study was observational, so it didn’t find a causal link — only a correlation.

Mindfulness

Psychology Might Explain Your Netflix Paralysis

Spoiled For Choice: Netflix has been having a rough year. A look at its top shows found that audiences declined by 30% to 70% after their second seasons. Some of that comes down to cancellations and a shrinking content pipeline, of course. But part of it may also be connected to choice overload, which is what psychologists call the exhausting experience of facing an endless wall of options. The Study: In 2000, researchers Sheena Iyengar and Mark Lepper set up a tasting booth at a grocery store. One day they displayed 24 flavors of jam. Another day, they displayed just six. More people stopped to sample the bigger selection, but customers who saw only six flavors were far more likely to make a purchase. The same pattern showed up when students were offered extra credit essay topics, where fewer options led to more completed assignments and better writing. The Takeaway: Too many choices can make us freeze instead of act. So if you find yourself getting stuck scrolling quite often, pick two or three options ahead of time and choose between just those. Keep in Mind: Choice isn’t always a bad thing. People with strong preferences or expertise often do […]

Mindfulness

Is There Really a Global Loneliness Epidemic?

Mindfulness

Green Light Therapy Is the New Red Light Therapy — But Does It Work?

The Trend: Red light therapy has a new competitor: green light therapy. Beauty influencers popularized red light therapy for its purported abilities to improve skin texture and elasticity, promote post-workout muscle recovery, and more. Green light is now gaining traction as creators and skincare companies claim it can target dark spots and reduce inflammation. What People Are Saying: Green light therapy uses shorter wavelengths (roughly 495 to 590 nanometers compared to red light’s 590 to 700), allowing it to primarily target the epidermis, the skin’s outermost layer. Experts think this may help regulate melanin production — which could make it useful for treating certain types of hyperpigmentation — and early studies also suggest it may reduce inflammation. What to Know: Researchers remind us that red light therapy became widely popular “despite limited scientific understanding of the long-term effects and safety, especially for home use” — and the evidence for green light therapy is even more limited. More research is needed, and experts caution that in some people, particularly those with darker skin tones, green light exposure could potentially worsen pigmentation rather than improve it.

Woman applying safe sunscreen to her face while smiling outdoors in sunlight

What Makes a Sunscreen ‘Safe’? EWG Says Just 1 in 5 Makes the Cut

EWG's 2026 sunscreen report cleared just 20% of products tested. Here's what separates a safe, effective sunscreen from the rest, and how to shop for one.

Is Avocado Really “Nature’s Moisturizer”?

Why More People Are Turning to Fitness Clubs to Stay Sober

The Trend: Ultrarunner Max Jolliffe’s recent victory at the Badwater 135 is remarkable on its own — but it’s also part of a bigger story. Jolliffe, who has been sober for more than a decade, has spoken about how the discipline, resilience, and community that support recovery have also fueled his athletic pursuits. Across the U.S., that mindset is showing up in sober rock climbing groups, weightlifting and run clubs, hiking meetups, and even alcohol-free community dinners. Rather than centering recovery around what people are avoiding, these groups focus on building a life people genuinely enjoy. What People Are Saying: Recovery experts say these communities work because they replace isolation with connection, a major predictor of long-term recovery. Exercise can improve mood, reduce stress, and provide structure, while group activities add accountability and a shared sense of purpose. Sober spaces and exercise-based programs can be a valuable complement to traditional treatment, doctors say, though they’re most effective as an adjunct, not a replacement for evidence-based care like counseling, medication, or detoxing when appropriate. What to Know: Fitness isn’t a cure for addiction, but spaces that center physical activity and community offer something important: a healthy identity and a supportive community […]

Colorectal Cancer Is Rising in Younger Adults. Here’s What To Watch For

Know the Signs: Colorectal cancer used to be considered an older person’s disease, but that’s no longer the case. It’s now the leading cause of cancer deaths in people under 50. One in five cases of colorectal cancer are in people under age 54. To help people become familiar with the symptoms, the American College of Surgeons created a resource guide and checklist of early signs of the disease. If you notice these signs, schedule an appointment with your physician — don’t wait. How to Do It: First, start screening to identify any polyps, which could become cancerous. Colonoscopies are the “gold standard” of screening, but even an at-home stool test is better than nothing. (It’s recommended people start getting colonoscopies at age 45.) One of the most common signs is seeing bright red blood in the toilet, in your stool, or on toilet paper. Other early signs include thin, pencil-like stool; ongoing cramping or abdominal pain; unusual fatigue or weakness; persistent bowel changes (either constipation or diarrhea); and unexplained weight loss. The Benefits: Paying attention to these symptoms and getting early screenings can improve treatment outcomes and potentially save your life, especially if you have a family history of […]

Why Revenge Can Be Addictive (and Hurt You in the Long Run)