Healthy Living, Simplified

More Intense Doesn’t Always Mean a Better Workout for Blood Sugar

Work Smarter, Not Harder: When it comes to workouts, most of us have been told that more effort and pushing harder means more benefit. But a new study is challenging that logic, at least when it comes to blood sugar control. Instead, how a workout is structured might matter more than its intensity. The Study: Researchers had participants complete four sessions. Two were hard workouts matched for total effort — one broken into intervals with recovery periods and the other was sustained at a steady pace throughout. They also included a moderate workout and a rest day for comparison. Both hard sessions demanded the same effort from the body, but only the interval workout improved insulin sensitivity compared with the rest day, and produced better results than both the moderate and high-intensity continuous workouts. The Takeaway: Nonstop intense effort didn’t beat a workout alternating bursts of work with recovery. That interval pattern (hard effort followed by recovery) may do more for insulin sensitivity than one sustained push, so you might not have to grind through an entire session at max effort to improve your blood sugar. Keep in Mind: This was a small study of 10 healthy, already active adults, so […]

Should You Stop Spraying Perfume on Your Neck?

You Should Know: An Instagram video of a cancer researcher cautioning people against spraying perfume on their necks because of proximity to the thyroid recently went viral, with more than 3 million views. But could a dab or spritz of fragrance on your neck actually be harmful to your health? Going Deeper: The cancer researcher cited a 2025 review of studies of chemicals in cosmetic products and fragrances. She wrote in the video’s caption that because people often use several cosmetic products every day, frequent exposure has a potential cumulative effect on our hormones and cancer risk. She said the neck is “an area worth thinking about” because it’s close to the thyroid and has thin, vascularized skin, which could speed absorption. But she also wrote that there’s “currently no evidence” that spraying perfume on your neck damages the thyroid. Takeaway: That’s correct. There is no such evidence. There’s also no solid evidence that perfumes disrupt the endocrine system, harm fertility, or raise cancer risk. The International Fragrance Association sets rules (based on research) of what ingredients manufacturers can safely use. Bottom Line: It’s far more likely that perfume will irritate your skin or make you sneeze than cause cancer.

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?

Cyclist on a road bike at sunset, illustrating the cycling and memory benefits highlighted in new brain research.

A 20-Minute Bike Ride May Give Your Memory a Boost

A new study found that a single 20-minute cycling session was linked to memory-related brain activity, offering a rare direct look at how quickly exercise affects the human brain.

Cognitive Health

Assorted condiments for blood sugar in small bowls, including mustard, marinara, balsamic vinegar, and yogurt-based dip, arranged on a wooden table

Condiments Can Spike Your Blood Sugar — Here Are 7 That Won’t

Ketchup and BBQ sauce can pack more added sugar than you'd think. Here are 7 condiments for blood sugar that bring flavor without the spike, from tangy vinegars to protein-rich Greek yogurt.

Fitness

Nutrition

Sleep

What’s Actually Happening When Your Back Cracks?

You Should Know: If you experience a dramatic crack when you twist or stretch your back, there’s no need to be alarmed (as long as you’re not experiencing pain). The noise typically comes from your facet joints — the small joints connecting the vertebrae — as pressure changes inside their synovial fluid, creating a gas-filled cavity. Scientists still debate the precise mechanics, but the phenomenon is generally considered harmless. Going Deeper: So why does back-cracking feel so good? Research suggests people can experience a sense of relief from the cracking sensation or even the sound itself, potentially because we associate that pop with releasing tension. Why some people crack more than others isn’t completely understood. Joint anatomy, mobility and individual differences in the tissues surrounding a joint may all play a role. And once a joint cracks, it enters a temporary “refractory period” during which it can’t immediately crack again, likely because the gas needs time to redistribute or dissolve. Takeaway: When your back cracks and makes a sound, it’s usually harmless. (And research hasn’t established that cracking joints leads to arthritis). Bottom Line: You can safely enjoy back-cracking when it comes easy and occasionally, but don’t force painful or […]

Can 6 Flights a Day Protect Your Heart?

The Long Way Up: Physical activity is important for preventing heart disease, but it doesn’t have to be complicated. In fact, it can be as simple as taking the stairs instead of an elevator or escalator. New research has found that people who regularly climb stairs are significantly less likely to develop and die from cardiovascular disease. The Study: The researchers reviewed nearly 1,900 studies and then analyzed nine high-quality studies (closely reviewing five of them) including more than 480,000 people, both with and without a history of heart disease. The participants ranged in age from 35 to 84, and most were women (53%). Those who regularly climbed stairs were less likely to have major cardiovascular issues, like stroke or heart attack. They were 39% less likely to die from cardiovascular problems and 24% less likely to die from any cause. The Takeaway: Climbing at least six flights a day yielded the most benefit. Stair-climbing is a quick, free way to work in more activity, as you can find stairs virtually anywhere. Still, this activity could be challenging for people with joint and mobility issues. Keep In Mind: The researchers found an association between regular stair-climbing and lower cardiovascular risk, […]

Couples Who Work Out Together, Stay Together

Workout Buddies: There are countless versions of “couples who do X together, stay together,” and new research out of Brigham Young University (BYU) adds exercise to the list. The findings suggest that couples who do physical activity together report higher relationship satisfaction. The Study: The researchers examined data from nearly 1,700 young married couples in the U.S. Each couple reported how frequently they exercised, individually and together with their spouse. They also reported assessments of “marital communication, conflict resolution, and conflict.” After analyzing the data, the researchers concluded that exercising together was significantly associated with improved conflict resolution, better communication, and lower overall levels of marital conflict. The number-one reported form of joint exercise was walking, which the researchers said provides an opportunity for conversation. Takeaway: Exercising with your spouse could improve your relationship by way of improving communication and conflict resolution skills. And it doesn’t have to be costly or intense: taking a simple walk seems to be impactful. Keep in Mind: You don’t have to do everything together, all the time. Some marriage counseling professionals say that couples with different hobbies can thrive, too.

Your Genes May Decide If Caffeine Actually Boosts Your Workout

Rise and Grind: Lots of gym goers swear by caffeine to give their workouts an extra boost, while others drink a cup of coffee before lifting and feel nothing. Research has shown that caffeine can improve athletic performance and focus, but if you’re not seeing much of a difference, it may not be all in your head. A new study looked into why caffeine affects people differently during workouts and suggests the answer may trace back to genetics. The Study: Researchers ran a randomized, placebo-controlled crossover trial with 94 resistance-trained men and women, sorted into three groups based on which version of the CYP1A2 gene they carried, which influences how quickly the liver metabolizes caffeine. Each participant then took three milligrams per kilogram of caffeine or a placebo before bench press and squat tests, and researchers measured how fast they moved the weight. Caffeine improved strength and endurance performance overall, but those with the fast-metabolizing version of the gene saw the biggest gains. The Takeaway: If your coffee never seems to hit before a workout, that might be your biology talking, not a lack of effort. Keep in Mind: This research focused on one specific caffeine dose and two specific […]

Two women doing intense exercise plank holds on stability balls, the type of high-intensity training linked to gut health benefits

Can Intense Exercise Improve Your Gut Health?

Intense exercise and gut health are more connected than you'd think. New research on elite rowers reveals how mixing hard and easy training boosts beneficial gut bacteria and short-chain fatty acids, plus tips to avoid mid-workout GI distress.

How to Actually Stop Heartburn Before It Starts

Burn Baby Burn: Here’s something we can probably all agree on: heartburn sucks. It’s not a big deal if that burning feeling (caused by stomach acid flowing back up into your esophagus) only creeps up in your chest once in a while (like after scarfing down spicy takeout and flopping on the couch). But something bigger (like GERD) could be happening if it’s two or more times a week. Luckily, beating heartburn is a very achievable goal. How To Do It: Start with how you eat. Pay attention to and avoid your personal trigger foods (common ones include citrus, coffee, and rich or fatty meals). Eating smaller meals throughout the day means less acid production overall, and skipping late-night eating and sleeping propped up can help, too. If those steps don’t work, there’s also a full range of OTC and prescription options to discuss with a doctor. The Benefits: Addressing heartburn can do more than ease discomfort. Left untreated, that repeated exposure can inflame the esophagus and cause scarring and narrowing. In rare cases, it can even lead to Barrett’s esophagus or esophageal cancer.

Low-calorie fruits like green apple enjoyed as part of a healthy lifestyle

The 12 Best Low-Calorie Fruits To Add To Your Diet

Fruit gets an unfair bad rap when you're watching calories, but these 12 low-calorie fruits, from watermelon to raspberries, let you satisfy your sweet tooth without derailing your goals.

Condiments Can Spike Your Blood Sugar — Here Are 7 That Won’t

Ketchup and BBQ sauce can pack more added sugar than you'd think. Here are 7 condiments for blood sugar that bring flavor without the spike, from tangy vinegars to protein-rich Greek yogurt.

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.

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, […]

Mindfulness

Beauty

Personal Growth

How To Use This Neuroscience Principle To Rewire Negative Thoughts

Stinking Thinking: Ever have the experience where one critical comment plays on repeat in your head? Well, your brain’s default mode network (which switches on whenever you’re not focused on anything in particular, like in the shower or lying awake at night) may be to blame. A 2023 study scanned the brains of 53 women while they listened to critical comments and praise. Those at higher risk for depression showed more activity in this network after hearing criticism, but not after hearing praise. Researchers think the brain can be primed to latch onto criticism, but luckily, harnessing your brain’s neuroplasticity can help you break the pattern. How to Do It: There’s a reason why affirmations remain so popular — they really work. So try saying the opposite out loud (something simple like “I handled this before” or “I’m doing fine” works best) next time you find yourself caught in a rumination spiral. Do it enough, and you’ll end up creating new neural pathways inside your brain. The Benefits: Giving yourself positive affirmations basically gives your brain new material to practice instead of the old script. If you repeat it enough, your mind will find evidence to back it up, effectively […]

Mindfulness

how to keep your brain sharp includes walking outdoors

The Science-Based Way to Set Goals You’ll Actually Stick With

Setting goals is easy, but achieving them is hard, and talking about them too soon can backfire. The WOOP goal setting method gives you a practical, research-backed framework for turning wishes into action by planning for the obstacles that get in your way.

Mindfulness

Doomscrolling at Work Could Cost You More Than Time

Mindfulness

“Voicemaxxing” Is the New Looksmaxxing

The Trend: Gen Z’s infamous “maxxing” trend continues with the development of “voicemaxxing.” Closely linked to “looksmaxxing,” this viral trend has young men humming, practicing diaphragmatic breathing, and hydrating to achieve their “best” voice. This might not sound so bad until you factor in the mewing, neck crunches, mouth-taping, and other speculative practices encouraged by downloadable guides and AI voicemaxxing apps that are profiting off of insecurity. What People Are Saying: Singing teachers may approve of humming and breathing exercises, but the proof stops there. Adding depth and volume to your voice comes from releasing tension in your jaw, not building up your neck muscles like some guides promote. And while studies have shown that women tend to prefer deeper voices in men, they also suggest that faking a deeper voice does not make men more attractive to women. What to Know: Ranging from “bigorexia” to literal bone-breaking surgery to unnecessary TRT, men are facing more appearance-focused troubles than ever. If you’re experiencing anxiety over your voice, appearance, or age, it’s worth visiting a mental health professional. And try to resist the urge to give your money to an AI app that tells you what’s “wrong” with your face or […]

Can One Bad Sunburn Really Increase Your Skin Cancer Risk?

You Should Know: It’s a pretty common summertime sight: kids’ lathered with sunscreen and donning sun hats and long-sleeve swim shirts at the beach. Parents may be mostly concerned with preventing the immediate pain and discomfort of a bad sunburn — but it may also have a long-term benefit. Research suggests even one bad sunburn in childhood and adolescence can increase your risk of skin cancer later in life. Going Deeper: The damage from a severe sunburn goes far deeper than just redness on the skin’s surface. Dermatologists call bad sunburns — the ones that cause blistering and peeling skin — “life-changing sunburns.” That’s because they can cause extensive DNA damage and mutations, which accumulate over time and can lead to skin cancer. The risk of getting deadly melanoma as an adult more than doubles with five or more sunburns or even one severe childhood sunburn. Takeaway: Adults and kids alike should protect their skin from UV rays, but children are more vulnerable to life-changing sunburns. They tend to spend more time outside, and their skin pigment–producing cells are biologically different from adult cells. Bottom Line: Be vigilant with children’s sun protection; apply (and reapply) sunscreen regularly, dress them in […]

From Spray Tans to Peptides: The Rise of Tanning Without UV Exposure

Does Silicone Have Microplastics? What the Research Actually Says

Silicone is sold as a "plastic-free" alternative, but does silicone have microplastics? Here's what the research actually says about its safety compared to petroleum-based plastics, and when it's smart to reach for glass or stainless steel instead.

Woman smiling at dentist during checkup, discussing habits that damage teeth

8 Things Dentists Wish You’d Stop Doing to Your Teeth

From skipping floss to sipping soda all day, these are the everyday habits quietly wearing down your enamel, plus the simple swaps dentists recommend instead.

Heat Waves May Age Your Body Faster, New Study Suggests