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Daily Edition • Tuesday, March 31

Are Creatine’s Brain Health Claims Legit?

A person adds a scoop of white powder to a glass of water on a wooden table.

Pawel Kacperek/iStock

Brain Gains: Creatine is one of the few supplements that follows through on its promise in the gym. But recently, claims have moved beyond muscle with advocates suggesting it can boost memory, increase focus, and protect against mental decline. A 2024 meta-analysis in Frontiers in Nutrition appeared to back that up, finding positive effects on focus and memory across 16 trials. But a new commentary accepted for publication this year is pumping the brakes.

The Commentary: The critique flags how the meta-analysis combined its data. Several trials tested multiple cognitive outcomes on the same participants, but each outcome was treated as if it came from a separate group. This is called “double-counting” — an issue that can make the outcome of a trial seem stronger than it is.

The Takeaway: Creatine may still have benefits for the mind, but the strength of the current evidence has been exaggerated. Its physical performance benefits remain well-supported though.

Keep in Mind: This comments on how the studies were combined. Creatine could still benefit the brain, but we need more research with tighter methods to determine that.

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This Is How To Sleep Deeper, Naturally

Paleo Valley Superfood Sleep Protein in Strawberry Cream flavor surrounded by fresh strawberries on a light background.

Courtesy: Paleovalley

Still lying awake even after taking melatonin or magnesium?

That’s because most sleep aids only target one piece of sleep — like helping you feel drowsy — but real, restorative sleep is a full-body process.

Paleovalley’s Superfood Sleep Protein supports it all, the natural way.

This creamy strawberries & cream blend combines grass fed bone broth protein, whole-food melatonin from tomatoes, magnesium, and calming botanicals to help your body unwind, fall asleep faster, and stay asleep longer – without the next-day grogginess.

Get 20% off today and finally wake up refreshed.

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Sleep & Recovery

Can Honey Really Soothe Sore Throats and Heal Wounds?

A beekeeper in protective gloves inspects a frame filled with bees and honeycomb in a garden setting.

Bianca Ackermann/Unsplash

You Should Know: Honey has been used for centuries — the ancient Egyptians and Greeks reportedly used it to treat burns, and today it’s praised for its ability to soothe sore throats, calm coughs, and support healing of small wounds and burns (as seen on recent episode of The Pitt). But is honey actually an all-natural superfood, or simply a sweetener?

Going Deeper: Honey contains more than 200 bioactive compounds, many of which are antibacterial or antimicrobial. To treat wounds, its acidity, thick texture, low water content, and high sugar all help stop bacteria from growing — including some antibiotic-resistant strains. For sore throats and coughs, honey can calm inflammation and provide a protective layer that reduces irritation.

Takeaway: There’s a catch — only sterilized medical-grade honey should be used on wounds and burns — the stuff inside your kitchen jar or unfiltered raw honey won't cut it. There’s also little evidence that consuming honey will cure seasonal allergies, either.

Bottom Line: Honey is a tried-and-true home remedy for cold and minor throat irritation. Its antibacterial powers can aid healing, but when it comes to serious wounds, it’s best to leave it to the professionals using the right type of honey.

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Mindfulness

Why “Microshifting” Is the Latest Work-Life Balance Trend

Hai Nguyen/Unsplash

The Trend: A new work schedule is gaining steam following all those post-pandemic return-to-office mandates. Microshifting, or breaking your workday into short bursts rather than getting through a single eight-hour stretch, is a way to make work fit around your life. The term is relatively new, but plenty of people have been doing it for years without a name for it.

What People Are Saying: Microshifters report real improvements in their overall well-being and say their best ideas surface only after stepping away from work. There's a downside, however, as some experts point out that microshifting can prioritize individual needs over team dynamics. This trend also makes boundaries a little fuzzy because when your schedule is always flexible, you're also kind of always on the clock.

What to Know: About 65% of office workers say they want more schedule flexibility, and many report they'd give up part of their salary to get it. Whether or not microshifting is realistic for your job, it's a signal that the traditional 9-to-5 isn't working for a lot of people.

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Quick Picks

Personalized Portion — How much protein do you need everyday?

Smart Snacks — New study finds this diet slows brain aging.

On The Lookout — This is how we check if our groceries are actually healthy.*

Plant-Based Shortcut — Is this ingredient really “natural Ozempic”?

The Right Fit — Ask these 5 questions before hiring a personal trainer.

^*Indicates a brand partnership

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This, Not That

The Afternoon Pick-Me-Up

A woman with curly hair walks past large windows, wearing a cozy sweater and carrying a blue backpack with colorful pom-poms.

THIS

A glass of iced coffee with ice cubes sits on a cork coaster next to a small potted plant and a laptop.

NOT THAT

Roberta Sant'Anna/Unsplash, Mark Wong/Unsplash

This: Short walk + water
Not That: Second (or third) coffee

When energy dips, more caffeine isn’t always the answer. A quick walk plus hydration can improve alertness without affecting sleep later. Save caffeine for when it actually works — not when you’re just tired.

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What We're Cooking

Saucy Tofu and Mushrooms Over Rice

Two bowls of rice topped with a creamy tofu and mushroom dish, accompanied by a glass of sparkling water.

Courtesy: Food Network

Serves: 4 | Cook Time: 45 minutes

This quick, weeknight-friendly dinner is fully plant-based — without sacrificing flavor. It’s like a spicy, umami-rich twist on tomato vodka sauce, mellowed by creamy coconut milk and balanced with a touch of miso. The sauce clings to tender tofu and mushrooms, and a bowl of rice is the perfect way to soak up every last bit of flavor.

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Spring Skin, Simplified

There’s no shortage of body care products promising softer, firmer skin — but most tend to pick a lane. Some hydrate. Others lean into “results.” Rarely both. That’s what makes OSEA’s bestsellers interesting right now. The Anti-Aging Body Balm reads like a lotion but behaves more like a treatment, combining rich botanical oils with seaweed to help skin feel more supple over time. The Undaria Algae™ Body Oil, meanwhile, is lighter and faster — something you can throw on post-shower without thinking, but still notice how your skin looks and feels.

Not a complicated routine. Just a more considered on

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HEALTHY HABIT

The Evening Tidy Loop

Before bed, reset just one small area you’ll see tomorrow morning: the sink, the coffee station, the entry table, your desk. Order in your environment can reduce low-level stress and make the next day feel easier before it even starts. Keep it to one zone so it stays a habit, not a project.

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Final Thought

Yellow wildflowers and tall grasses frame a serene lake with a mountain in the background under a clear blue sky.

The most courageous act is still to think for yourself. Aloud.”

– Coco Chanel, Believing in Ourselves

PJH/Unsplash