Healthy Living, Simplified

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.

How to Take a Deload Week From Training

Take a Load Off: If you haven’t taken a deload week from your workout routine in a while, here’s a gentle nudge to pencil one in. A deload week is an intentional break from training — not a complete week off of physical activity, but a smartly programmed week of less intensity and volume. The Benefits: A deload week gives muscles, tendons, ligaments, and joints time to heal from accumulated fatigue and helps reduce lingering soreness. Contrary to a common fear, you won’t lose meaningful muscle or strength from a week of reduced training. In fact, the improved recovery often leads to better long-term progress. In the short-term, you’ll come back feeling stronger, faster, and more energetic because fatigue has dissipated while fitness is maintained. How to Do It: If you’re training 1-3 days per week and/or exercising at a low/moderate intensity, you likely don’t need a deload week. If you’re training hard 4-6 days per week with progressive overload, it’s smart to schedule one every 4-8 weeks. There are a few ways to approach a deload. You can reduce weight (lift about 50-70% of your normal working weight); reduce volume (cut sets or reps by 30-50%); and/or reduce intensity […]

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

The 6 Foods You Shouldn’t Save as Leftovers

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.

a woman learns how vitamin b12 can help with muscle growth in the gym

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.

Fitness

Nutrition

Sleep

Could Your Workout Recovery Routine Impact Your Fertility?

You Should Know: Saunas and cold plunges have cemented their place in workout recovery routines, but more recently, they’ve joined the testosterone-optimization toolkit. Proponents on social media promise higher T and healthier sperm, and you may have even heard that either tactic could increase your chances of becoming a parent. Going Deeper: Testosterone and fertility aren’t the same thing, and heat and cold can affect the two differently. While studies generally find little change in testosterone, regular sauna use has been linked to temporary declines in sperm count. Research also shows that exposure to high environmental heat can negatively impact sperm quality. The evidence for cold plunging as a testosterone or fertility hack is also limited. What little research does exist on it isn’t favorable: some small studies have found that whole-body cryotherapy and cold-water immersion can lower or blunt testosterone responses after exercise, and contrast therapy produces little to no change. Takeaway: Two things. First, testosterone isn’t a surefire proxy for fertility — higher levels of the hormone don’t automatically mean more or healthier sperm. Second, neither heat nor cold exposure has compelling evidence backing claims of increased testosterone or fertility. Bottom Line: Enjoy the sauna or cold plunge […]

Practitioners in traditional attire performing a baduanjin qigong routine on a rooftop deck, arms crossed in the "drawing the bow" stance.

Baduanjin: A Gentle 8-Move Qigong Routine for Beginners

Baduanjin, the "eight pieces of brocade," is a low-impact qigong routine of eight slow movements paired with deep breathing. Research suggests it may support balance, sleep, and stress relief.

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 […]

Why Aren’t You Hungry During a Heatwave?

You Should Know: During a heatwave, doing just about anything can feel exhausting — including eating. Cooking is less appealing when your kitchen already feels like an oven, and our appetite for anything can disappear when temperatures soar. Going Deeper: So why might a heatwave make us feel less hungry? Coping with extreme heat can put other bodily functions, including digestion, on the back burner. Digestion and nutrient absorption use a lot of energy, so slowing this process down may help the body converse energy for cooling itself and shed some excess heat. The heat may also affect the hunger and satiety hormones ghrelin and leptin, which can influence our appetites. At the same time, when the body overheats, blood flow is redirected to the skin (away from the digestive organs) to help cool it down. Takeaway: Young children and older adults are more susceptible to appetite changes and dehydration in intense heat, as are people with pre-existing heart and lung conditions and those taking GLP-1 medications. Bottom Line: If eating a full meal feels unappetizing, snack on cooling, water-filled foods throughout the day, like fruits and veggies, or eat later in the day when it’s cooler.

Symptoms of Low Electrolytes

Symptoms of low electrolytes range from mild issues like muscle cramps and fatigue to more serious signs like an irregular heartbeat. Learn what causes an electrolyte imbalance, how to restore your levels naturally, and when it's time to see a doctor.

The Bedtime Snack That Could Help You Fall Asleep Faster

Bedtime Bites: Only about half of U.S. adults get enough sleep each night, according to data from the Centers for Disease Control and Prevention. For some, the issue is falling asleep. Others have trouble staying asleep. New research suggests a common pantry snack — almonds — could help improve both. How to Do It: Researchers studied 175 adults with poor sleep quality between ages 21 and 55. For five months, 88 of them ate almonds before bed, and 87 ate a non-almond bedtime snack. Their sleep was measured with self-reported sleep scores, plus blood tests and brain-wave recordings. Eating almonds before bed appeared to shorten sleep latency (the time it takes to fall asleep) and extend sleep efficiency (the time spent actually sleeping when you’re in bed). The Benefits: The biggest impact was in the subjective scores, or how the participants felt their sleep quality had improved. But the almond group also had significantly larger concentrations of melatonin in their blood, which is crucial for sleep. In addition to melatonin, almonds contain other compounds that aid sleep, including tryptophan, vitamin E, calcium, magnesium, and potassium. But they’re also calorie-dense, so stick to a one-ounce serving (about 23 nuts).

Here’s What Actually Happens to Fat When You Lose It

You Should Know: A new breathalyzer-style device can tell when your body starts burning fat (whether you’re dieting or mid-workout) by reading a byproduct in your breath. Researchers designed it to track fat metabolism the way people with diabetes track blood sugar, and it’s already being tested for epilepsy care and for monitoring weight-loss drugs. Going Deeper: So how does the device work exactly? Well, body fat is stored as triglycerides, and you burn it by consuming fewer calories than you expend. That process produces byproducts such as water (which leaves through sweat, urine, and other fluids) and carbon dioxide (which leaves through your lungs with every exhale). Exercise speeds up the whole process because your body needs more oxygen to keep moving, which means more carbon dioxide is released. The Takeaway: Cutting calories (through appetite-reducing medications like GLP-1s or sheer willpower) and moving more push your body to break down fat for energy, which drives fat loss. Sleep matters too, since research shows that people who get less sleep lose noticeably less fat than those who get a full night’s rest. Bottom Line: Eating less and moving more still trigger fat burning, but now there’s a way to actually […]

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, […]

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.