It’s amazing how fast things can change. In the early 2000s, less than 10% of women engaged in strength training. Today? It's risen to 40%. Still, there are some common misconceptions about the difference in muscle physiology between men and women. One in particular is the belief that it’s harder for women to gain muscle than men. Learn more about why that’s not quite right here.
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Nutrition & Food
The Diet Score Linked to 82% Higher Heart Risk
Mesut Cicen/Unsplash
Beyond Fat and Salt: When dieticians and cardiologists talk about lowering heart disease risk, the focus is usually on fat, salt, and cholesterol. But new research points to a different — and more comprehensive — metric: how inflammatory your diet is.
The Study:Researchers tracked 500 Chinese adults with coronary heart disease over three years, using the Dietary Inflammatory Index (DII) to assess how inflammatory their diets were at baseline. They then monitored major cardiac events and blood markers of inflammation. Those with the most pro-inflammatory diets had an 82% higher risk of another cardiac event than those with the least inflammatory diets. Cardiovascular mortality more than quadrupled from the lowest to highest DII group.
The Takeaway: The DII essentially scores your diet based on how much it drives inflammation. Diets high in ultra-processed foods, fried items, and added sugar tend to push that score up, while foods rich in fiber, polyphenols, and omega-3s help bring it down.
Keep in Mind: This study focused on people with existing heart disease in China, but it adds to a growing body of research linking diet-driven inflammation to cardiovascular risk.
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Sponsored
This Might Be What Replaces Your Weeknight Drink
Courtesy: Kava Haven
People just aren’t drinking alcohol that much anymore. We see it anecdotally in the research we highlight here in our newsletter, and in the habits of our friends, family, and coworkers. But that doesn’t mean people are giving up fun drinks.
One consistent trend we’ve been catching has been folks enjoying cups of kava. It’s a plant that’s been used for a long time in the South Pacific, mostly for its calming, social effects. Now it’s showing up in stuff like Kava Haven, which is basically designed to slot into that same end-of-day drink moment.
It’s not really about replacing alcohol entirely — more about having another option that fits the same routine. And for a lot of people, that seems to be the point.
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Fitness
Why People Are Paying to Suffer on Vacation
David Dvořáček/Unsplash
The Trend: The paincation is a wellness trip where people pay to suffer. In place of spa days or sound bath retreats, these formative vacations might be bikepacking expeditions, humid jungle-based ultramarathons, 1,600-mile self-supported races, or boot-camps that send you hobbling home. People are dishing out some serious cash for this discomfort, and then dubbing it the best thing they've ever done.
What People Are Saying: Psychologist Terri Bacow is calling it high-stakes cognitive-behavioral therapy. Basically, if your brain is purely trying to survive, there’s no room to stress over life’s responsibilities. Fans claim to leave feeling mentally lighter. But skeptics note that voluntary suffering is still suffering, and that paincations are only accessible to people with the time and money to “choose” to struggle.
What to Know: There’s no research yet showing manufactured pain is more beneficial than a solid workout. But there is psychology behind this sense of accomplishment and an extended break from the constant stimulation of daily life. You don't need a plane ticket to suffer though. Try a hard hike or a long training block you wouldn’t normally tackle to DIY a budget paincation.
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Sleep & Recovery
Is Fascia Behind Your Stiff Muscles?
Sergio Kian/Unsplash
You Should Know: If you've been feeling perpetually achy and sluggish, your fascia might be trying to tell you something — or at least that might be what fitness influencers are trying to tell you at the moment. Fascia, the web-like network of connective tissue that wraps around your muscles and organs, is responsible for holding it all in place while still letting you move freely. Healthy fascia is smooth and pliable and can restrict movement when it tightens up, sometimes causing mysterious pain.
Going Deeper: The wellness world has linked fascia to everything from lymphatic drainage to longevity. Research indeed shows that changes in the collagen structure of connective tissue affect how the body absorbs force and recovers from it. But many of the bigger claims, especially those linked to metabolism or systemic health, are still being studied. In short, they aren’t as well-supported by evidence as people on your Instagram feed might say they are.
Takeaway: Keeping fascia healthy comes down to regular exercise and good posture. And if things still feel tight after getting the basics down, heat therapy and massage are useful tools.
Bottom Line: Healthy fascia matters, but the hype has gotten a little ahead of the research.
This: Open Windows + Ventilation Not That: Scented Candles All Day
Candles can make a space smell cozy, but many release soot and fragrance chemicals when burned. Simply opening windows or improving airflow can actually improve indoor air quality rather than masking it. If you want fragrance, consider occasional candles or natural scents like citrus peels simmering on the stove.
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What We're Cooking
Green Shakshuka
Courtesy: Serious Eats
Serves: 4-6 | Cook Time: 30 minutes
Shakshuka is traditionally made with tomatoes, but this version swaps them for a vibrant, spring-inspired herb base. Fresh parsley, cilantro, and spinach are blended with spices to create a bright, flavorful sauce. A quick blanch — along with a pinch of baking soda — helps the green sauce come together fast while preserving its beautiful color. Jammy eggs are nestled throughout, then topped with creamy avocado and pickled red onions for a fresh, tangy finish — and make sure to serve it all with crusty bread to soak up every last bite.
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Sponsored
This Is What People Are Drinking at 9pm Now
A lot of people aren’t ditching the nightcap — they’re just changing what’s in the glass.
Instead of defaulting to alcohol, there’s more experimentation happening with alternatives that still feel like a “real” drink. Kava Haven is one that keeps coming up — something you can pour over ice, mix into a cocktail, and ease into the evening with.
It’s a small shift, but you’re starting to see it everywhere.
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HEALTHY HABIT
Plan Tomorrow in 60 Seconds
Before bed, take one minute to decide the single most important task for tomorrow. Write it down somewhere visible. Waking up with a clear starting point reduces morning friction and helps you begin the day with momentum.
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Final Thought
All we have to decide is what to do with the time that is given us.”
