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Daily Edition • Thursday, June 11

New Strength Training Guidelines Say: Stop Overcomplicating It

Hands gripping metal weights on a rack, with a focus on the weight plates and surrounding gym environment.

Kateryna Hliznitsova/Unsplash

Keep It Simple: If you want to get strong, lift heavy and lift often. It’s age-old advice, but because it’s unsexy advice, it often gets overlooked in favor of high-intensity circuits and concepts like “muscle confusion.” The American College of Sports Medicine (ACSM) recently released new guidelines that support simplicity in strength training.

The Study: The 2026 ACSM Position Stand is a major evidence review of resistance training research. The authors analyzed 137 systematic reviews covering more than 30,000 participants to determine which training variables actually matter for strength, muscle growth, power, and physical function. The review found little consistent evidence that set structure, exercise complexity, time under tension, blood flow restriction, or equipment type (machines vs. free weights) meaningfully improve outcomes. Instead, total weekly volume, consistency, and progressive overload were the most important variables.

The Takeaway: If you want, you can ditch the fancy-schmancy rep schemes like pyramid and compound sets. Just lift regularly, progressively challenge your muscles, accumulate enough weekly volume, and don't worry too much about finding the perfect program.

Keep in Mind: This guidance is aimed at the general population, not athletes or exercisers with specific goals. If you’re training for something specific, like a marathon or weightlifting competition, your strength training needs will require some specificity.

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Here’s How To Start Your Day Smarter

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Sleep & Recovery

Is Sleeping With Your Pet Ruining Your Sleep?

A person in a brown shirt rests in bed with a sleeping dog on pink and green bedding.

Giulia Squillace/Unsplash

You Should Know: Roughly half of American pet owners sleep with their pets in their bed, according to a 2022 survey by the American Academy of Sleep Medicine (AASM). Snuggling with a furry friend can feel ultra-comforting, but it may have some potential downsides for your health and sleep.

Going Deeper: Close proximity to your pet for hours can increase disease transmission, but the risk of getting really sick from co-sleeping with your pet is low, experts say. Dogs tend to move around during the night (including an average of two minutes of “play,” one study showed), which can disrupt your sleep, even if you’re not aware of it.

Takeaway: Though the research suggests co-sleeping with your pet can impact your sleep quality, it can also boost emotional wellbeing and security — and many pet owners perceive their sleep to be better when their pet is in the bed. Having a pet (especially a dog) can promote a consistent routine, get you out of bed early, and create a daily exercise habit — all of which promote healthy sleep.

Bottom Line: Experts say it’s an individual choice, but if you’re not getting good sleep, try a few nights without pets to see if you feel more rested.

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Nutrition & Food

No Whey: The Protein Craze Is Driving a Whey Shortage

A hand pours brown powder from a measuring spoon into a glass mixing bowl containing chopped apples.

Karolina Grabowska/Unsplash

The Trend: Looks like proteinmaxxing has officially broken the supply chain. Whey protein, which is a byproduct of cheesemaking that gets dried into a powder that ends up in your supplements and protein bars, has surged in popularity. In turn, U.S. inventories have dropped by half since 2023, and prices have surged more than 50% since January. Some suppliers are already sold out for the rest of the year, per the USDA.

What People Are Saying: Experts attribute the shortage to a few converging forces. For instance, GLP-1 users often increase their protein intake to prevent muscle loss while taking the drug. Plus, there’s also a broader wave of people getting more conscious about what they eat. Now manufacturers can’t keep up, so many are reformulating products and exploring the use of alternatives like soy and milk protein.

What to Know: Over the last two years, the price of mid-grade whey protein concentrate has gone up nearly 83%, so if your go-to tub hasn’t gotten more expensive yet, it probably will soon. Soy protein is a good alternative to have on your radar, as it has a complete amino acid profile comparable to whey’s, so you’re not really losing much by making the switch.

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Quick Picks

Clean Eats — These 10 fruits and veggies have the lowest pesticide risk.

Go Nuts — There’s a reason everyone’s going here for Father’s Day gifts.*

Chew It Over — Are creatine gummies as effective as powder?

Here Comes the Sun — The FDA just approved this new sunscreen ingredient.

Got Milk? — How much dairy do kids actually need?

^*Indicates a brand partnership

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What We're Cooking

Smashed Avocado Tostadas

A plate of tostadas topped with guacamole, sliced avocado, chopped tomatoes, lettuce, onions, and drizzled with sour cream.

Courtesy: Allrecipes

Serves: 1 | Cook Time: 5 minutes

This quick and easy tostada elevates simple ingredients into a fresh, flavorful snack. Spread smashed avocado over a crispy tostada, then top with lettuce, onion, cilantro, tomatoes — or whatever fresh produce you have on hand. A drizzle of Mexican crema adds creamy richness, while a squeeze of lime brightens everything up. The whole thing comes together in just five minutes for a simple, satisfying snack — or pile on your favorite protein to turn it into a whole meal.

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This, Not That

Indulge The Sweet Tooth

A white bowl filled with fresh raspberries topped with whipped cream and a spoon.

THIS

A plate of dessert topped with chocolate bars, whipped cream, colorful candies, and decorative sweet elements.

NOT THAT

Nanette/Unsplash, Graphe Tween/Unsplash

This: A “fruit bowl” dessert
Not That: Pretending you don’t want dessert

Slice fruit into a bowl and add something that makes it feel finished: yogurt, cinnamon, chopped nuts, dark chocolate, or a drizzle of honey. The point is not to deny the craving; it’s to meet it with a little more staying power.

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HEALTHY HABIT

Take a 10-Minute Walk After Eating

A short walk after a meal can help with digestion and blood sugar regulation. It doesn’t need to be a workout — just an easy loop around the block counts.

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Final Thought

Vibrant orange and purple hues illuminate jagged mountain peaks under a cloudy sky at sunset.

One’s life has value so long as one attributes value to the life of others, by means of love, friendship, indignation and compassion.”

– Simone de Beauvoir, The Coming of Age

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