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Daily Edition • Wednesday, Sept 23

Bone Health Isn’t Just a Women’s Issue

Two men exercise with large stability balls while lying on mats in a gym.

Getty/Unsplash

Fall Through the Cracks: Osteoporosis tends to get filed under women’s health, but aging men lose bone density, too. And because bone loss is usually silent, a fracture can be the first clue that something has been going on for years. But men shouldn’t wait for a fracture to think about their bone health.

The Study: A new review in Maturitas examined the evidence on bone health in older men, including risk factors, screening, diagnosis, and treatment. The authors note that men accounted for about 39% of the estimated nine million osteoporotic fractures worldwide in 2000. They also found that secondary causes, including hormonal disorders, medications, and chronic diseases, may contribute to up to 60% of osteoporosis cases in men. What’s more, they discovered that fewer than 20% of men receive medical treatment after a fragility fracture.

Takeaway: Bone health deserves a place in men’s preventive care. Current guidelines generally recommend bone-density testing around age 70, with earlier assessment for men with risk factors such as a previous fragility fracture, low body weight, smoking, or long-term steroid use.

Keep in Mind: As you get older, you can still support your bone health by doing weight-bearing exercise regularly, not smoking, prioritizing protein, and consuming enough calcium and vitamin D.

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The Cozy Breakfast Swap That Supports Strength, Focus, and Digestion

A kitchen countertop with a smoothie, protein powder bag, sliced ingredients, and a cutting board. Bananas and pumpkin are visible.

Courtesy: Perelel

If your morning routine is coffee, emails, and maybe half a granola bar, you are not alone. The tricky part is that protein, fiber, and creatine do a lot of the behind-the-scenes work that keeps your energy, focus, and digestion on steadier ground.

Instead of overhauling your whole diet, one small upgrade can help. Think of it like turning your usual latte into a more functional ritual.

Perelel’s limited-edition Pumpkin Spice Chai Triple-Support Protein folds 20g of plant-based protein, 3g of creatine, and 5g of no-bloat fiber into a warm, fall-inspired shake with 0g added sugar. It is doctor-founded, research-backed, third-party tested, and Clean Label Project Certified, and you can use code ALLHEALTHY for 20% off while this flavor is in season.

Learn More

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Nutrition

A Better Work Lunch Starts the Night Before

A hand holding a jar of noodles with chopsticks, next to a container of fresh vegetable rolls and a laptop.

Karolina Grabowska/Unsplash

Winning Lunchtime: Here’s a familiar experience at the office. Lunchtime rolls around, and you’re hungry with no real plan. Bringing something better from home sounds like the obvious solution, but you have to be organized enough the night before actually to make it happen. One study found that nearly a quarter of employed adults obtained food at work in a given week, whether from cafeterias, vending machines, or workplace events, and what they did eat tended to run high in sodium and refined grains.

How to Do It: The best strategy for becoming one of those office workers who always plans ahead is to pick one lunch you love and can make without thinking, like a grain bowl or a wrap. Pick a protein-rich food like cooked chicken breast or steak, then add a veggie and a fiber-rich carb like quinoa or brown rice. Or, you can cook extra at dinner and pack lunch before you clean up, so tomorrow’s meal is already done.

The Benefits: Research suggests people who plan meals tend to have better overall diet quality, and meal planning has also been associated with lower rates of obesity. Research has also found that cooking meals at home is associated with a healthier diet, whether weight loss is a goal or not.

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SPOTLIGHT

The Missing Piece of Self-Esteem

A woman with curly hair stands confidently with her arms crossed, wearing a light-colored blazer, in a natural setting.

MARISA G. FRANCO
Author, Psychologist

Courtesy: Marisa G. Franco

What if everything you thought you knew about self-esteem is wrong? Even worse, what if your attempts at improving your self-esteem do more harm than good? This is the idea that bestselling author and psychologist Dr. Marisa G. Franco explores in her new book Worth: The New Science of Self-Esteem and Secure Attachment.

Worth delves into why things that should make us feel better about ourselves often backfire when we don’t feel worthy of them — like feeling uncomfortable when we get a compliment or immediately refuting positive self-talk. In an interview with NPR’s Life Kit, Franco said that memories “don’t just record the past, they predict the future.” Even when we’re successful and loved, we may still lack self-esteem and self-love if past trauma is internalized and affects our current self.

Worth offers methods to “rewire” the lasting impact of painful memories through memory reconsolidation and reparenting. We can re-experience a memory and offer a fresh perspective from the present by being an older, wiser “parent” to our younger self and reframing that memory differently. Franco told NPR, “If we’re able to feel good about ourselves, we are able to receive all the good happening in our lives more deeply.”

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Quick Picks

Sit-To-Stand — A simple test may hint at how well you’re aging.

Inflation Backup Plan — Curious how everyday savers are using gold to steady their long-term nest egg? Download the free guide.**

Hyrox Horror — One athlete’s mishap has people challenging “go hard or go home” fitness culture.

“Mommy Brain” — This could explain the mental fogginess some women experience during pregnancy.

Noodle On It — These 9 noodle dinners get a hearty meal on the table fast.

^*Indicates a brand partnership

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What We're Cooking

Cottage Cheese Frittata with Kale & Sausage

A slice of vegetable frittata on a plate with a fork, surrounded by ingredients like cheese and kale.

Courtesy: Better Plates

Serves: 8 | Cook Time: 55 minutes

This high-protein frittata gets its fluffy, silky texture from an unexpected addition: blended cottage cheese. Sausage, kale, bell pepper, onion, and cheddar make it hearty and savory, while the cottage cheese adds 20 grams of protein per serving. It’s easy to prep ahead for weekday breakfasts, and individual slices can be refrigerated for three to four days or frozen for months.

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This, Not That

Upgrade the Desk Lunch

A person sits at a table, using a fork and knife to cut salad in a black bowl, with a bread roll beside it.

THIS

A person eating a meal while working on a laptop, with books stacked nearby and a lamp illuminating the workspace.

NOT THAT

Farhad Ibrahimzade/Unsplash, Mariela Ferbo/Unsplash

This: Take five minutes away from your screen
Not That: Eating lunch while answering emails

Lunch does not need to become a sacred ritual, but it also should’t be squeezed in between emails. Step away for five minutes, sit somewhere else, or close the laptop while you eat. Even a short break can make the meal feel more like a reset.

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The Fall Flavor Upgrade That Does More Than Just Taste Good

Here is something you may not know: the protein you choose can quietly influence how satisfied, focused, and regular you feel all morning. When protein, creatine, and fiber show up together, they can support muscle, brain health, and digestion in one habit.

Perelel’s Pumpkin Spice Chai Triple-Support Protein is a seasonal take on their doctor-formulated blend, with 20g plant-based protein, 3g creatine, 5g no-bloat fiber, and 0g added sugar in a cozy, smooth, not-chalky shake. It is also Clean Label Project Certified and third-party tested. Use code ALLHEALTHY for 20% off.

Find Out More

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HEALTHY HABIT

Use the Doorway Reset

Try using doorways as a tiny reset cue. Before entering a meeting, bedroom, kitchen, or home after work, take one slow breath. It’s a small way to mark transitions instead of dragging the previous moment into the next one like carry-on luggage.

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Final Thought

Three small boats on clear turquoise water, two with people inside.

We look at the world once, in childhood. The rest is memory.”

– Louise Glück, Nostos

Gabriele Merlino/Unsplash