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Daily Edition • Thursday, June 4

This Fitness Metric Is Linked to a 775% Increase in Anxiety Risk

A person jogs along a waterfront path at sunset, wearing a bright yellow tank top and black shorts.

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Going the Distance: If you’ve ever noticed that you feel calmer or happier when you exercise consistently, you’re not imagining things. A new study in Acta Psychologica found that people with higher cardiorespiratory fitness — often measured by VO2 max, a marker of how efficiently your body uses oxygen during exercise — may experience lower anxiety, less anger, and greater emotional resilience.

The Study: Researchers recruited 40 young participants, estimated their VO2 max based on exercise habits, then showed them a set of emotionally distressing images over 30 minutes. Anxiety was measured before and after the exposure. People with below-average fitness had a 775% greater risk of jumping from moderate to high anxiety versus people with above-average fitness. Higher VO2 max was also linked to lower everyday anxiety and smaller anger spikes under stress.

The Takeaway: Consistent cardio workouts may help boost your stress threshold. Cardio fitness appears to be linked not just to long-term health, but also to how well we handle stress in the moment.

Keep in Mind: This was a small study that relied on self-reported exercise habits rather than direct VO2 max testing. Still, the findings align with what many exercisers already know firsthand: a good workout can help you feel calmer.

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Water Isn’t Enough to Stay Hydrated

Watermelon slices surround a blue packet of Paleo Valley Essential Electrolytes, labeled "Watermelon Flavor."

Courtesy: Paleovalley

Hydration is a core pillar of wellness, but water alone isn’t enough to properly hydrate your body. If you constantly feel tired, headachy, or drained after workouts, you might be lacking essential electrolytes — key minerals that help regulate things like hydration, energy, and muscle function. But most electrolyte drinks are loaded with sugar and artificial ingredients.

Paleovalley’s Essential Electrolytes give you naturally sourced minerals from ancient sea salt, coconut water, magnesium, and seaweed — without added sugar or synthetic ingredients — so your body is properly hydrated. For a limited time, buy one bag of Essential Electrolytes and get the second one free.

Boost Hydration

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Nutrition & Food

What Nutrition Science Really Says About Snacking

Sliced apples on a green plate with almond butter, a knife, and a small bowl of peanuts on a wooden board.

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You Should Know: The snack-or-no-snack debate has been going on for decades, and it’s never exactly been settled. Research shows that snacking has been linked to both weight gain and weight maintenance, depending on what and why you’re eating between meals.

Going Deeper: One popular claim is that eating frequently throughout the day revs up your metabolism, but studies don’t really support this. Meal frequency has little to no effect on how many calories you burn, and dietitians also point out that constant grazing often means your main meals are falling short on protein and fiber, the two nutrients most responsible for keeping you full. Accordingly, research suggests that the quality and composition of what you eat matter more than the frequency.

Takeaway: Snacking isn’t inherently bad, but it tends to feel more intentional when meals are balanced and eaten at consistent times. High-protein, high-fiber snacks have the strongest satiety effects and produce more stable blood sugar than carb-heavy choices.

Bottom Line: Snacking works best when you plan ahead. So if you’re going to do it, aim for a snack with at least 10 grams of protein and four grams of fiber to actually hold you over until your next meal.

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Hormonal Health

Allergy Meds for Menopause? Here’s What Doctors Say

A woman in a yellow coat walks past shelves filled with various bottles and jars of supplements and medications.

Midjourney

The Trend: A combo of Allegra and Pepcid (an antihistamine and an acid reducer) is circulating online as an OTC (and off-label) fix for perimenopause and menopause symptoms like hot flashes, night sweats, brain fog, and skin itching. The idea is that they block H1 and H2 histamine receptors at the same time, which may calm symptoms.

What People Are Saying: On platforms like TikTok and Substack, some women are self-reporting relief, particularly with hot flashes and brain fog. Doctors featured in ABC News and CNN say the theory is interesting, but there are no clinical trials showing it actually works. Using these medications for their intended purposes is safe, but “using them regularly and potentially over long periods for an unproven indication is different,” one doctor told CNN.

What to Know: Menopause symptoms come mainly from estrogen-related changes in the brain’s temperature regulation system. Antihistamines and acid reducers have their own side effects and can interact with other medications; daily use can increase those issues the longer you take the medications. Don’t confuse anecdotal success for clinically proven results. Always check in with your doctor before testing any trendy medication combination.

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Quick Picks

Just Right — Study links too much sleep, and too little, with faster aging.

Influenced — This doctor warns against social media medical advice.

Shake Things Up — Craving soda? Try this instead.*

Measure Twice — BMI may be significantly underestimating U.S. obesity rates.

On Fire — What’s really happening to a woman’s body during a hot flash?

^*Indicates a brand partnership

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All Healthy + Better Plates

A Healthy Recipe a Day

Colorful salad with shredded purple cabbage, carrots, and herbs in a bowl, accompanied by a piece of bread.

Anna Pustynnikova/iStock

Simple, healthy recipes shouldn’t feel overwhelming. That’s why we created Better Plates, our new daily recipe newsletter designed to make eating well easier.

Each day, Better Plates sends you one healthy recipe that’s easy to make, nourishing, and actually delicious. Think high-protein dinners, better-for-you comfort foods, and simple meals you’ll genuinely look forward to.

If you’re trying to cook more at home or just want fresh ideas that don’t overcomplicate healthy eating, Better Plates is here to help.

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What We're Cooking

Marry Me Butter Beans

A creamy bean dish with spinach and sun-dried tomatoes in a blue skillet, garnished with fresh herbs.

Courtesy: Allrecipes

Serves: 4 | Cook Time: 20 minutes

We’re all about these creamy butter beans in a rich, Tuscan-style sauce. The goodness starts by building flavor with garlic, red pepper flakes, and sun-dried tomatoes sautéed in a skillet. Butter beans simmer in broth and cream, soaking up the rich, savory sauce while Parmesan melts in for extra depth. Fresh spinach and basil are stirred in at the end, adding texture and earthiness. In less than 30 minutes, you have a hearty one-pan meal.

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How to Hydrate Properly This Summer

Staying properly hydrated for summer means drinking your electrolytes. Paleovalley’s Essential Electrolytes provide all four essential minerals, plus over 60 trace minerals to hydrate your cells without added sugar or synthetic ingredients.

Upgrade your summer beverage with delicious flavors like Orange, Watermelon, and Lemon Lime. Right now, buy one bag and get the second one free for proper hydration all season.

See The Flavors

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HEALTHY HABIT

Stand Up Between Tasks

When you finish a meeting, email batch, or work block, stand up before starting the next thing. Even 30 seconds of movement can break up long sedentary stretches.

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Final Thought

View through a rock archway to waves crashing against the shore at sunset.

This is the miracle that happens every time to those who really love: the more they give, the more they possess.”

– Rainer Maria Rilke, Letters of Rainer Maria Rilke, 1892-1910

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