Healthy Living, Simplified

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 […]

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 […]

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?

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.

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.

Fitness

Nutrition

Sleep

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 […]

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.

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.

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.

More Than 80% of Toddler Foods Are Ultra-Processed, Study Finds

Read the Fine Print: Many parents assume foods marketed to toddlers must meet certain nutrition standards. But that fruit pouch or yogurt tube may not be as healthy as it seems, according to a new study led by the University of Texas at Austin. The Study: During this grocery-store audit, researchers photographed toddler food sections at 21 Austin grocery stores and looked at 2,783 products aimed at kids six to 36 months old. They sorted everything using Nova, a system that ranks foods by how heavily processed they are. They also checked each product against World Health Organization nutrition guidelines (covering things like added sugar and sodium) for that age group. They concluded that a whopping 81% of products counted as ultra-processed, and almost half missed at least one nutrition guideline. And fruit pouches and mac and cheese were some of the worst offenders. The Takeaway: Early childhood is when food habits begin forming, and UPFs have been tied to things like diabetes and obesity. So don’t forget to skim the nutrition label before throwing it in your cart. Keep in Mind: Remember to treat these findings as preliminary because they were presented at a nutrition conference and haven’t gone […]

a man surrounded by wine and botanicals, representing how to restore gut health after alcohol

How to Restore Gut Health After Alcohol (and How Long It Takes)

Unfortunately, alcohol isn't great for your gut, but you can promote recovery with these tips. Here's what the research says about healing your gut after drinking, plus how long it actually takes.

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

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”?

You Should Know: Avocado has earned a reputation as “nature’s moisturizer.” And even if you haven’t heard that exact phrase, you’ve probably heard that its healthy fats and antioxidants can support skin from the inside out. To explore this theory, a recent pilot study asked women to eat one avocado daily for eight weeks and found improved firmness and elasticity at the forehead compared to those in the group who skipped avocado. Going Deeper: The study followed only 39 women over eight weeks and was partly funded by the Hass Avocado Board, which has a stake in promoting new uses for avocado. And while firmness and elasticity did improve at the forehead, hydration and oil production stayed the same. Pigmentation and resistance to UV-induced redness also showed no difference between the avocado eaters and the control group. Takeaway: The study indicates that avocado may help your skin, but the fruit (not vegetable) still doesn’t quite stand up to the “nature’s moisturizer” moniker. Bottom Line: The skin benefits of avocado are promising but remain unproven until further research shows otherwise. So keep eating them because you like them and/or their nutritional benefits, not because it’s a moisturizer you can eat.

Could Skipping Shampoo Help Your Hair?