Getting the daily recommended amount of protein (roughly half-to-¾ of a gram per pound of body weight) can be surprisingly difficult. At least for those of us in the office. And yeah, sure. You can mix up a protein shake. But double chocolate protein powder can get boring after long enough. So, partly to help ourselves out (and to help you all, dear readers) we pulled together a list of 5 fun ways to drink your protein (#2 is our favorite).
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Cognitive Health
Could Your DNA Make Bad Sleep More Harmful?
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Sleep It Off: We know that consistently poor sleep isn’t great for the brain. Good sleep is critical for waste removal, learning, memory, and other processes. But it may not affect everyone the same. New research suggests that genetics may influence just how much your brain feels the effects of poor-quality sleep.
The Study: Researchers at Edith Cowan University analyzed data from 351 cognitively healthy people from the Australian Imaging, Biomarkers and Lifestyle study who already showed evidence of amyloid buildup, a hallmark associated with Alzheimer’s disease. They focused on variations in the AQP4 gene, which helps regulate fluid movement through the brain and is involved in the brain’s waste-clearing system. The researchers found that certain AQP4 variants were associated with differences in brain volume and cognitive function, and that sleep appeared to modify those relationships. For people carrying some variants, shorter sleep was linked to faster gray-matter loss.
Takeaway: Good sleep is protective; potentially even more so for those with certain variations of APQ4.
Keep in Mind: The researchers noted, “The same variant can look protective or detrimental depending on how someone is sleeping.” So just because you have a certain genetic variant doesn’t mean you’re going to get Alzheimer’s, but it may mean prioritizing sleep is even more important.
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Personal Growth
Nicotine Pouches May Be “Lower Risk.” But How Safe Are They Really?
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You Should Know: Zyn, the most popular brand of nicotine pouches, just got FDA authorization to market certain products as lower risk for mouth cancer, heart disease, and several other smoking-related conditions than traditional cigarettes. Because these pouches sit against blood vessel-rich tissue in your mouth, they skip the smoke and burning tobacco leaf that make cigarettes so damaging.
Going Deeper: While the pouches are an improvement over cigarettes, health-wise, they aren’t without risk. Dentists are seeing gum irritation and tissue damage where pouches sit, and some patients even require biopsies in these areas. Researchers still don’t know how these products affect your heart or gut over time. And while national surveys show teen use remains relatively low, a major study found that lifetime pouch use among 12th-graders rose from 7% to 10% in just one year.
Takeaway: The same features that make pouches appealing, like being discreet and easy to use, are exactly what worry experts about a new generation getting hooked. So if you’re nicotine-free, it’s best to stay that way.
Bottom Line: Pouches may cut some risks for people already smoking, but they’re not harmless.
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Mindfulness
Can You Really Reset Your Nervous System With Your Breath?
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Breath In, Breath Out: When stress keeps you feeling wired, tense, or constantly “on,” your nervous system may be spending too much time in fight-or-flight mode. One of the simplest ways to help your body shift toward calm? Slow, intentional breathing.
Going Deeper: Slow breathing can activate the body’s relaxation response, the built-in counter to stress first described by Harvard’s Dr. Herbert Benson. And a 2023 meta-analysis of 12 randomized trials and 785 people found that breathwork was associated with meaningful reductions in stress, anxiety, and low mood. The research is still developing, but the takeaway is promising: a few intentional minutes may help your body move out of high alert and toward a calmer state.
The Takeaway: Resetting your nervous system isn’t about forcing yourself to “calm down.” It’s about giving your body a physical signal that it’s safe to soften. Slow your breath, lengthen your exhale, and practice consistently. Over time, that small habit may help make calm easier to access.
Bottom Line: Feeling stressed right now? Try inhaling for four, exhaling for six, five times. Then go one step further: The free Breathwork Foundations course from our parent company Optimism teaches you four simple breathwork practices designed to help you reset, recharge, and feel more grounded — in about five minutes a day.
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What We're Cooking
Tomato Tonnato Toast
Courtesy: Serious Eats
Serves: 4 | Cook Time: 30 minutes
This tomato toast puts an Italian spin on the classic summer sandwich by upgrading mayonnaise to creamy tonnato — a savory sauce made with tuna, capers, lemon, and mayo. Using oil-packed tuna gives the sauce enough body to spread thickly over the bread, while a quick chill helps it hold its shape beneath the juicy tomatoes. Shallow-frying the bread in olive oil creates a crisp base, finished with lemon zest, chives, capers, and flaky salt for a bright, briny contrast.
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This, Not That
Plate It
THIS
NOT THAT
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This: Use a smaller plate for snacky meals Not That: Eating straight from the bag
There’s a time and place for snacks. But if you want to actually enjoy them, put them on a plate or in a bowl. It creates a beginning and an end, which makes it easier to notice how much you’re eating — and whether you even want more.
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HEALTHY HABIT
Stretch Your Feet Before You Stand Up
Before jumping out of bed or rising from a long sit, give your feet and calves a quick wake-up. Flex and point your toes, roll your ankles, or do a gentle calf stretch. It’s a small way to help your body transition before asking it to carry the whole day.
