Healthy Living, Simplified

Clear glass filling with clean water, representing the goal of choosing water filters for microplastics to keep drinking water safe

The Best Water Filters for Microplastics

Most water filters won't stop microplastics, no matter what the marketing claims. Here's which filter types actually catch them, from reverse osmosis systems to carbon blocks, and how to store your filtered water so it stays that way.

Longevity

Could Eating Less Protein Actually Help You Live Longer?

Maxxed Out: The proteinmaxxing craze is still going strong, with protein showing up in everything from cereal to coffee to water. And while the current Dietary Guidelines for Americans encourage people to eat more at every meal, a massive new review argues that more protein isn’t automatically better, especially for people who aren’t very active. The Study: The paper reviewed more than 350 studies on species as varied as flies and humans. In animal studies, less protein meant longer lives. In some human trials, people on protein-restricted diets lost weight and body fat, and their fasting blood sugar improved, even when they ended up eating more calories overall. Part of the explanation may come down to FGF21, a hormone that rises when protein intake drops and may increase energy expenditure, improve blood sugar regulation, and reduce inflammation. The Takeaway: Getting enough protein is still important for maintaining muscle, which can help support healthy aging and a longer health span. But people who aren’t exercising all the time or lifting weights don’t need to cram extra protein into everything they eat and drink. The standard recommended amount of protein is enough for most people. Keep in Mind: Athletes and people who […]

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)

Is Watermelon Low Calorie?

Is watermelon low calorie? It's mostly water and about 46 calories a cup, so it's a light pick — though portion, sugar, and timing still matter more than the number.

Spoon pouring sugar into a mug, illustrating the question of is sugar toxic

Is Sugar Really Toxic? No, but You Should Probably Cut Back Anyway.

Social media says sugar is toxic, but the science tells a different story. Learn why nuance, not fear, is the key to understanding sugar's role in your diet.

Fitness

Nutrition

Sleep

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 […]

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.

Microwaves Might Be the Secret to Healthier Fries

New Horizons: French fries taste amazing, but that’s partly because their crispy exterior forms because these sliced potatoes absorb a ton of oil while they cook, piling on fat and calories. Researchers at the University of Illinois are testing a fix that could make your fries a little less greasy without changing the texture. And, perhaps surprisingly, it involves microwaves. How to Do It: The researchers used a specialized fryer that combines regular deep frying with microwave energy. Conventional frying browns the outside and creates that satisfying crunch. At the same time, microwaves heat the potato from the inside, push water vapor out faster, and create internal pressure that keeps oil from seeping in. Together, the two methods cook fries faster while decreasing how much oil they absorb. The Benefits: Less oil means less fat and fewer calories per serving, and the researchers found the process also reduces cooking time. The team behind the study says continuous fryers already used in restaurants and food plants could realistically be updated with this tech since the parts aren’t hard to find.

how to drink protein without powder includes drinking a protein milkshake with berries

5 Fun Ways To Drink Your Protein (No Powders Required)

Whey shakes aren't the only way to hit your protein goal. Here are five drinkable, powder-free options — protein soda and kefir included — that actually taste good.

man and woman drinking green electrolyte drinks from bottles, representing electrolytes for fasting to support hydration

Do Electrolytes Break a Fast? What to Know Before You Sip

Fasting can drain your body's sodium and fluid stores, sometimes triggering the "fasting flu." Here's whether electrolytes for fasting actually break a fast, which ones matter most, and how to use them without derailing your goals.

Is Sugar Really Toxic? No, but You Should Probably Cut Back Anyway.

Social media says sugar is toxic, but the science tells a different story. Learn why nuance, not fear, is the key to understanding sugar's role in your diet.

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

Feeling Frazzled? Try This

Mind-Body Connection: Sometimes the quickest way to get out of your head is to get back into your body. A body scan is a simple mindfulness practice that involves slowly moving your attention through your body, noticing sensations, tension, and emotions without trying to change them. It can be a useful wind-down ritual before bed (or whenever life has you feeling scattered). How to Do It: Get comfortable in a seated position and close your eyes. Start the scan by noticing your head, face, jaw, and neck. Slowly move your attention through your shoulders, arms, chest, belly, legs, and feet. Notice areas that feel tense or relaxed, and gently soften your muscles and joints where you can. Return to your breath when your mind wanders. Here’s a great guided version of this practice that takes less than 10 minutes. The Benefits: Research suggests body scans may offer physical and mental health benefits. A systematic review of body-scan studies found a small improvement in mindfulness, although the researchers noted that the overall evidence was limited. Other research on mindfulness meditation has found small improvements in stress and pain, along with benefits for mood disorders and emotional dysregulation.

What Actually Helps an Itchy Bug Bite

Chomp: Bug bites are pretty much an unavoidable (yet annoying) part of summer. And the urge to scratch becomes incredibly hard to resist the second one shows up. We all know, however, that scratching always backfires by making the itch worse. That feeling comes from your immune system reacting to proteins in insect saliva, which triggers a histamine release that causes the swelling and redness. Scratching sets off more of that same immune response, so the itch keeps coming back stronger the more you give in. How to Do It: Instead of scratching, the best strategy is to press a cold, damp cloth or an ice pack against the bite instead. The cold temporarily numbs the itch and reduces the swelling. An over-the-counter antihistamine can help too (this one is tried and true for us). If the bite still feels irritated, an anti-inflammatory like ibuprofen or a dab of hydrocortisone or calamine can also help. The Benefits: Resisting the urge to scratch interrupts what dermatologists call the “itch-scratch cycle.” It also protects your skin from the physical damage scratching causes, which can make it more prone to infection. Most bites clear up fine on their own, but increasing pain accompanied […]

What Too Much TV Could Be Doing to Your Brain