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Daily Edition • Saturday, March 28

“Nature’s Botox”: Can Sardines Really Boost Skin Health?

A tin of Ortiz sardines in olive oil, with a golden fork resting on a wooden cutting board.

Social Cut/Unsplash

The Trend: Beauty products come in jars, tubes, boxes, and bottles. But what about a metal tin of tiny fish? Sardines have become trendy in recent years, thanks to influencers touting them as affordable yet chic superfoods. (The beautifully designed tins are an aesthetic bonus, too.) Now, there are even suggestions that sardines offer benefits for skin health — but could they really be “nature’s Botox,” like TikTok claims they are?

What People Are Saying: Nutrition experts agree sardines are nutrient-dense, providing omega-3 fatty acids, protein, calcium, vitamin D, and other vitamins and minerals. These omega-3s in particular may help reduce inflammation, boost skin hydration, and protect collagen from sun exposure. They could also improve inflammatory skin conditions, such as rosacea or psoriasis, but research is still mixed.

What to Know: Eating sardines won’t instantly improve your skin, but they may help protect against future UV-related damage and aging. However, you’d likely have to eat quite a lot of them — around five tins a day — to see real improvements, which raises concerns about high sodium consumption and potential heavy metal exposure. While experts say sardines may support long-term skin health, they’re unlikely to transform your complexion from dull to dazzling overnight.

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Here’s How To Start Your Day Smarter

A woman in a yellow shirt holds a white mug while looking at her phone in a cozy kitchen setting.

Courtesy: 1440

Be the smartest person in the room by reading 1440, where 4.5 million Americans find their daily, fact-based news fix. They navigate through 100+ sources to deliver a comprehensive roundup from every corner of the internet: politics, global events, business, and culture, all in a quick, 5-minute newsletter. It's completely free and devoid of bias or political influence, ensuring you get the facts straight. Subscribe to 1440 today.

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♔

Personal Development

What a WWII General Can Teach You About Leaving Work at 5

A person in business attire steps off a train platform, carrying a briefcase, with trains and platform markings in the background.

Su Jiachen/Unsplash

Clocking Out: Your brain never actually gets time to recover if your workday has no defined ending. That might not sound like such a big deal in theory, but it can actually become a health problem if you're not careful. A joint WHO and ILO analysis found that working 55 or more hours a week is associated with a 35% higher risk of stroke and a 17% higher risk of dying from heart disease compared with working a standard week.

The Benefits: One useful role model here is General George Marshall. Even during World War II, he stopped work every day at 5 p.m. He got more done because he was mentally refreshed, and the predictable schedule reduced decision fatigue. His ability to stay calm and clear-headed in the immediate aftermath of Pearl Harbor is directly attributed to the reserves he had built up through being well-rested.

How To Do It: Marshall rode horses every evening to clear his head. While that's not practical for most of us, you can still pick a hard stop time and do something that has nothing to do with work. Not only will it help you rest and reset — but it may even improve your performance when you’re back on the clock. And if you're tempted to send one last email, know that every message you send out generates one back.

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Fitness

The Best Strength Training Plan Might Be The Simplest

A person in a red workout outfit performs an exercise with a barbell on a bench in a gym.

Kateryna Hliznitsova/Unsplash

Pumped Up: If you've ever struggled to find the perfect workout split, this new guidance in exercise science may come as a relief. It's the first major update in 17 years, and could help us all relax a little when it comes to how we are training our bodies.

The Study: The American College of Sports Medicine published updated resistance training guidelines based on 137 systematic reviews of more than 30,000 participants. It found that consistency is key. No matter the weights, movements, or reps, showing up regularly moved the needle more than anything. “The best resistance training program is the one you'll actually stick with,” says Stuart Phillips, kinesiology professor at McMaster University and author on the guidelines.

The Takeaway: You don’t need the best personal trainer in the business or a super complicated training program. Bodyweight exercises, resistance bands, and at-home routines all led to gains with consistency. Train all major muscle groups at least twice a week and prioritize effort.

Keep in Mind: These guidelines are for healthy adults. Athletes or people with specific conditions may need more tailored programming. Also, consistency doesn't mean ignoring form.

➺

Quick Picks

Monday Dread — Here’s how to fight the ‘Sunday Scaries.’

Breath of Fresh Air — This common plant could detox the air in your home.

Blooms Eternal — Reviewers are calling this diffuser “an elegant addition” to their home.*

Sweet Dreams — What does dreaming reveal about your sleep quality?

Bright & Early — Try this morning routine for all-day energy.

^*Indicates a brand partnership

☞

This, Not That

The Evening Default

A softly lit lamp with a fabric shade on a rustic wooden nightstand against a backdrop of wooden walls.

THIS

Cozy, warmly lit window displaying decorative pillows and soft furnishings inside a brick building.

NOT THAT

Polina Kuzovkova/Unsplash, Giulia Squillace/Unsplash

This: Low-light, low-stimulus wind-down
Not That: Bright lights + TV blast

Bright lights and constant stimulation tell your brain it’s still daytime and can make it harder to fall asleep at night. Dimming lights and lowering input helps melatonin do its job. You don’t need a full routine — just turn the volume down on your environment.

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What We're Cooking

Roasted Cherry Tomato and Orzo Pasta Bake

A colorful casserole filled with greens, artichokes, and cheese, served alongside a portion on a plate with a fork.

Courtesy: Food Network

Serves: 8 | Cook Time: 1 hour 20 minutes

Don’t be intimidated by the cook time of this pasta — there are only about 15 minutes of hands-on work, and the oven takes care of the rest. As cherry tomatoes roast, they burst into a simple, flavorful sauce with garlic, olive oil, and spices. Chickpeas, artichoke hearts, spinach, and orzo create a hearty, plant-based base with a savory depth. For the final step, sprinkle mozzarella and feta for a creamy and comforting finish.

Get The Full Recipe

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News. Without Motives. That’s 1440

Trusted by millions, 1440 provides daily fact-based insights across global events, business, politics, and culture. Experience clear knowledge in just five engaging minutes each day.

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❦

HEALTHY HABIT

The Protein Pairing Habit

Whenever you eat a carb-heavy snack, pair it with a little protein — fruit with yogurt, crackers with cheese, toast with eggs, carrots with hummus. That combo can help keep energy steadier and make the snack more satisfying. It’s a small tweak that often prevents the “still hungry 20 minutes later” problem.

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Final Thought

Rolling green hills with a white cottage in the foreground and small buildings in the distance under a cloudy sky.

Believing that things happen too slowly or too quickly is an illusion. Timing is perfect.”

– Melody Beattie, The Language of Letting Go

Adam Bignell/Unsplash