Microplastics are now part of daily life, showing up in everything from drinking water and food packaging to clothing and household dust. While avoiding them entirely isn’t realistic, there are sensible ways to limit some of the biggest sources of exposure. Our first-ever All Healthy Toolkit breaks down what the research actually shows, where microplastics tend to come from, and which everyday changes may be worth making — without turning another health concern into a full-time job.
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Fitness
Ravenous After Exercise? It Might Be Your Workout Timing
Parej Richard/Unsplash
Timing Is Everything: You’ve heard that before, but did you know it may apply to your workouts, too? If you exercise to support a healthy weight, timing may play a big role in your success. New research investigates whether the time of day — and whether you’ve eaten beforehand — also affects how hungry you become and how much you eat afterward.
The Study: Researchers recruited 35 healthy young adults for a randomized crossover trial. Participants completed 30-minute treadmill runs under different conditions: in the morning after an overnight fast or in the evening after either a 12- or 6-hour fast. A subgroup completed the same workout in the morning or evening after eating. After each workout, researchers measured appetite, calories consumed at a meal, and total food intake over the next 24 hours. Evening fasted exercise led participants to eat about 400 more calories immediately afterward and roughly 550 more calories over the next day compared with morning fasted exercise. Those who exercised in the evening, fasted or not, experienced greater hunger and appetite.
The Takeaway: Morning workouts may be less likely to trigger “compensatory eating” than evening sessions, though there are other factors to consider, too: for instance, the hormone ghrelin, which stimulates hunger, naturally rises in the later hours of the day.
Keep in Mind: This was a small study of healthy young adults completing 30-minute runs. The findings are intriguing, but one thing remains true: the best time to exercise is the time you’ll show up consistently.
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Sponsored
The 15-Minute Routine for a Calmer Nervous System
Courtesy: Nuropod
Stress is a part of everyday life, but how your body responds to it can make a difference in how you feel day to day. That’s why more people are exploring the role of the nervous system and the vagus nerve in supporting the body’s natural relaxation response.
Nuropod offers a simple way to support your nervous system with a 15-minute routine, twice a day. Backed by more than 60 clinical studies, Nuropod uses gentle stimulation to help support a calmer state of mind and overall well-being.
Whether you’re looking to manage everyday stress or create a more mindful wellness routine, try Nuropod for 30 days and bring nervous system care into your everyday life.
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Personal Growth
Colorectal Cancer Is Rising in Younger Adults. Here’s What To Watch For
All Healthy Design Studio
Know the Signs: Colorectal cancer used to be considered an older person’s disease, but that’s no longer the case. It’s now the leading cause of cancer deaths in people under 50. One in five cases of colorectal cancer are in people under age 54. To help people become familiar with the symptoms, the American College of Surgeons created a resource guide and checklist of early signs of the disease. If you notice these signs, schedule an appointment with your physician — don’t wait.
How to Do It: First, start screening to identify any polyps, which could become cancerous. Colonoscopies are the “gold standard” of screening, but even an at-home stool test is better than nothing. (It’s recommended people start getting colonoscopies at age 45.) One of the most common signs is seeing bright red blood in the toilet, in your stool, or on toilet paper. Other early signs include thin, pencil-like stool; ongoing cramping or abdominal pain; unusual fatigue or weakness; persistent bowel changes (either constipation or diarrhea); and unexplained weight loss.
The Benefits: Paying attention to these symptoms and getting early screenings can improve treatment outcomes and potentially save your life, especially if you have a family history of colorectal cancer.
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Nutrition
TikTok’s Latest Sleep Hack Is Backed By Real Research
Louis Hansel/Unsplash
The Trend: There always seems to be a new TikTok eating trend making the rounds. First, there was “girl dinner,” then “boy kibble,” and now there’s the “early bird dinner,” which has people eating dinner around 6 or 7 p.m. in hopes of getting better sleep. Thetrend claims that finishing your last meal four to five hours before bed can improve sleep quality by keeping blood sugar steady overnight and preventing acid reflux.
What People Are Saying: This wellness trendactually holds up under scrutiny, at least according to sleep doctors and dietitians. Digesting a big meal while sleeping isn’t exactly restful for your body — and it’s one of many reasons why eating too close to bedtime can bring on reflux.A 2021 study also found that people who ate dinner at 6 p.m. instead of 9 p.m. had better blood sugar control. Another study found a 28% increase in cerebrovascular disease risk among people who ate their last meal after 9 p.m., compared to those who wrapped up before 8.
What to Know: For most people, moving dinner to an earlier time is a low-risk change with some solid science behind it. But if you have diabetes or low blood sugar, check with a doctor before changing your routine.
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Quick Picks
One Step at a Time — How long does it actually take to grow your glutes?
This sweet and savory corn casserole is simple, comforting, and built for sharing. Fresh or frozen corn is cooked with onion, bell pepper, butter, sage, paprika, and a pinch of cayenne, then folded with cornmeal, eggs, milk, cream, and cheese. It bakes into a soft, custardy side dish with a golden, lightly browned top.
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This, Not That
Look Out
THIS
NOT THAT
A.C./Unsplash, Nappy/Unsplash
This: Give your eyes a horizon Not That: Letting every break become another screen
When your eyes are tired, switching from laptop to phone is not really a break. Look out a window, step outside, or focus on something far away for a minute. Your brain may want more stimulation, but your eyes are begging for distance.
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Sponsored
Why More People Are Straightening Their Teeth at Home
Clear aligners have moved well beyond the dentist’s office. SmileSet ships an impression kit to your door, then has your treatment plan reviewed by a licensed dentist or orthodontist. Its nearly invisible aligners come in all-day or nighttime options, making the process easier to fit around work, school, and everything else.
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HEALTHY HABIT
Use the “Add, Don’t Subtract” Rule
When a meal feels a little light nutritionally, don’t start by removing things. Start by adding something useful: protein, fiber, produce, healthy fat, or crunch. A bowl of pasta with greens and chicken is still pasta. It just has more staying power.
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Final Thought
Success is a lousy teacher. It seduces smart people into thinking they can’t lose.”
