Healthy Living, Simplified

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 […]

It’s Not Just What You Eat — When You Eat May Matter for Brain Health

A Matter of Time: We often think of intermittent fasting as a weight loss tactic or gut reset, but a new pilot study suggests it might also benefit the brain, at least in women. Researchers at Rutgers University wanted to know if changing when you eat, not just what or how much, could help prevent the cognitive decline that appears to come with age. The Study: The trial enrolled 47 women ages 50 to 79 who were overweight or obese. Everyone cut 500 calories a day, but 26 participants also restricted eating to under nine hours daily, typically between 10 a.m. and 6 p.m. After six months, both groups lost similar amounts of weight. However, only those who followed the shorter eating window showed improvements on tests measuring spatial planning and problem solving. The Takeaway: Both groups dropped roughly the same amount of weight, yet only the time-restricted group saw brain gains. That suggests something about the eating pattern itself, separate from calorie restriction and weight loss, might be the reason behind it. Keep in Mind: This trial was small and hasn’t gone through peer review yet, and other factors (exercise, food quality, and genetics) affect cognitive decline, as well.

Cognitive Health

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?

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.

a woman looking curiously at whole and sliced eggs on a table, representing the question if eggs are good for gut health

Are Eggs Good for Gut Health?

Wondering if eggs are good for gut health? They're easy to digest and low-FODMAP, but with zero fiber and no probiotics, they don't do much for your gut on their own. Here's what the research says, plus how to pair eggs for real digestive benefits.

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.

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.

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 […]

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.

TikTok’s Latest Sleep Hack Is Backed By Real Research

The Trend: There always seems to be a new TikTok eating trend making the rounds. First, there was “girl dinner,” then “boy kibble,” and now there’s the “early bird dinner,” which has people eating dinner around 6 or 7 p.m. in hopes of getting better sleep. The trend claims that finishing your last meal four to five hours before bed can improve sleep quality by keeping blood sugar steady overnight and preventing acid reflux. What People Are Saying: This wellness trend actually holds up under scrutiny, at least according to sleep doctors and dietitians. Digesting a big meal while sleeping isn’t exactly restful for your body — and it’s one of many reasons why eating too close to bedtime can bring on reflux. A 2021 study also found that people who ate dinner at 6 p.m. instead of 9 p.m. had better blood sugar control. Another study found a 28% increase in cerebrovascular disease risk among people who ate their last meal after 9 p.m., compared to those who wrapped up before 8. What to Know: For most people, moving dinner to an earlier time is a low-risk change with some solid science behind it. But if you have diabetes or […]

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

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.

Beauty

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.

Beauty

Could Skipping Shampoo Help Your Hair?

Beauty

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)

You Should Know: When you’ve been wronged, seeking revenge sounds tempting. But revenge can actually become habit-forming and is more harmful to ourselves in the long run, according to research by James Kimmel Jr., an assistant clinical professor at the Yale School of Medicine. Going Deeper: Years of bullying led Kimmel to take matters into his own hands, though he ultimately didn’t go through with the violence he’d intended. Later, as a lawyer, he’d get a revenge fix when he won cases, but found he craved more. Now, as a psychiatry professor, he understands why: Revenge lights up the motivation and craving parts of your brain, so “revenge looks like your brain on drugs.” Takeaway: Previous studies into the “revenge paradox” support Kimmel’s research. A 2008 study found that people who retaliated felt worse and fell into a cycle of rumination about the event afterward. Taking explicit actions of forgiveness improved participants’ mental health better than other or no treatments, a 2014 meta-analysis found. Bottom Line: They say revenge is best served cold, but if you actually want to feel better and move on, your best bet is not serving it at all.

How Art May Help Slow Biological Aging