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Simple ways to support your immune system and prepare for the months ahead It's that time of year again. The weather is getting cooler, we're spending more time indoors, and we're beginning to hear more about colds, influenza, COVID-19, and RSV. Maybe you've noticed more people coughing or sniffling. Maybe someone in your family has already been sick. And while we can't avoid every virus that comes our way, there are things we can do to prepare. The good news? Taking care of

The connection between emotional health, physical wellness, and learning to move forward Have you ever heard someone say: “Just put it behind you.” “Don't dwell on the past.” “What's done is done.” “Just move on.” Sometimes we even say these things to ourselves. And while there is wisdom in not allowing our past to determine our future, there's an important difference between moving forward and simply pushing things down. Because just because we stop talking about something d

Why getting enough fiber matters—and simple ways to add more to your day We hear a lot about protein these days. How much do we need? Are we getting enough? Should we be eating more? And protein certainly deserves our attention, especially as we get older. But there's another important part of our nutrition that doesn't always get the same attention. Fiber. It's not particularly glamorous. It doesn't get the headlines that the latest supplement or wellness trend gets. But fib

When we think about magnesium, we might think about muscle cramps. Or perhaps you've seen magnesium supplements promoted for sleep, stress, energy, blood sugar, anxiety, exercise, and just about everything else. With claims like those, it's reasonable to wonder: Is magnesium really that important—or is this just another wellness trend? Magnesium really is important. It's involved in hundreds of processes throughout the body and plays a role in everything from cellular energy

“I just wish I had more support.” Have you ever thought that? Maybe you're trying to move more, improve your sleep, change the way you eat, make more time for prayer or reflection, or simply take better care of yourself. You've decided something needs to change. But the people around you seem to be carrying on as usual. Your spouse brings home the foods you're trying to eat less often. Your friend suggests meeting for dinner when you'd really love someone to walk with. Your f

“I was doing really well until the weekend.” “I had a birthday party.” “We went out with friends.” “Everyone wanted dessert.” “It was a holiday.” Have you ever noticed how easily we can treat social situations as though they're interruptions to healthy living? But birthdays, vacations, dinners with friends, church gatherings, barbecues, weddings, holidays, and celebrations aren't interruptions to life. They are life. If the way we're caring for ourselves only works when we're

If you spend much time online, you might get the impression that living a longer, healthier life requires expensive supplements, complicated testing, special diets, cold plunges, wearable technology, or the latest “longevity” protocol. Some newer tools and research may be interesting. But before we make longevity complicated, let's talk about the basics. Many of the behaviors associated with better health and healthy aging aren't particularly glamorous. They don't require a p

Have you ever become aware of something about yourself that you really didn't want to see? Maybe you realize you're spending far more time on your phone than you thought. Maybe you notice that every time you're stressed, you reach for food even though you're not physically hungry. Maybe you've been saying you don't have time to exercise, but you're beginning to recognize that time isn't the entire issue. Or maybe your doctor has given you information about your health that yo

Have you ever gone to bed thinking sleep was simply the time when your brain and body shut down for the night? It turns out, there's a lot going on while we're asleep. I recently listened to a fascinating Huberman Lab discussion with neuroscientist Dr. Gina Poe about what happens in our brains during the different stages of sleep. One of my biggest takeaways was this: Sleep isn't one long, passive state. Throughout the night, our brains cycle through different stages of sleep

When we talk about strength training for women in midlife and beyond, we often talk about muscle. Maintaining strength. Protecting our ability to do the things we love. Supporting our bones. Remaining independent as we age. Those are all important reasons to pick up the weights. But here's another reason we need to be talking about: Your heart and blood vessels may benefit from resistance training, too. A recent systematic review and meta-analysis looked specifically at resis

When you hear the words "meal prep," what comes to mind? Maybe it's a refrigerator filled with perfectly portioned containers containing chicken, broccoli, and rice—seven days' worth, all lined up beautifully. If you love doing that, fantastic. But if your immediate reaction is, "I don't have time for that," I have good news. Meal prep doesn't have to mean preparing all of your meals ahead of time. It can simply mean making tomorrow a little easier, or lighter. And frankly, I

If you've spent any time on social media lately, you've probably heard someone say: "Seed oils are toxic." Then you turn over the bottle of salad dressing in your refrigerator and see soybean oil or canola oil listed as the first ingredient. Uh-oh. Do you throw it away? Before we turn another food into something to fear, let's look at this more carefully. The conversation around seed oils is much more nuanced than "good" versus "bad." And, as with so many things in nutrition,

If you've stepped outside lately, you've probably said the same thing many of us have: "It's just too hot!" During a heat wave, even a short walk can feel exhausting. The sun is intense, the air feels heavy, and it seems like you're sweating before you even leave the driveway. The good news is that you don't have to stop being active—you just need to be smart about it. The key isn't simply the temperature on the thermometer. It's understanding how heat affects your body and m

Sleep First, Then Nutrition, Then Exercise Have you ever had one of those days where you promised yourself you were going to eat healthy, exercise, drink more water, and be productive... ...but you woke up exhausted? Suddenly, the donut sounds better than the eggs. The couch sounds better than the treadmill. And another cup of coffee seems like the only way to survive the day. If you've experienced this, you're not weak. You're human. One of the biggest misconceptions in heal

"The boat doesn't sink because of the water outside the boat. The boat sinks because of the water inside the boat." I love this quote because it reminds us of something we often forget. Life will always have storms. There will always be difficult people, unexpected setbacks, health challenges, stressful jobs, family responsibilities, and days when everything seems to happen at once. Those are the waters outside the boat. But what often determines whether we stay afloat isn't

When many people think about exercise, they picture long walks, jogging, or riding a bike. Cardio has earned a well-deserved reputation for supporting heart health and longevity. But there's another form of exercise that's just as important—especially as we age. Strength training. The exciting news? You don't have to spend hours in the gym lifting heavy weights to experience the benefits. In fact, a large 30-year study of nearly 150,000 adults found that even small amounts of

Have you ever caught yourself saying, "I'm not really thirsty today." Many of us assume that if we aren't thirsty, our bodies don't need water. But as we age, that assumption may no longer be true. Research published in Clinical Nutrition (August 2023) found that about one in four adults over the age of 65 is dehydrated on any given day—not because of illness, hot weather, or physical activity, but simply because they aren't drinking enough fluids. The surprising part? Many o

When people think about improving their health, they often picture expensive gym memberships, long workouts, or complicated fitness routines. But one of the most powerful things you can do for your health requires no special equipment, no athletic ability, and very little planning. Simply walk. Walking is one of the most researched forms of exercise, and the benefits are remarkable. Studies show that every additional 1,000 steps you take each day—beyond about 2,500 steps—can

When you hear the word collagen, what comes to mind? If you're like most people, you probably think of smoother skin, fewer wrinkles, or beauty products promising a more youthful appearance. But collagen is so much more than a beauty trend. In fact, collagen is the most abundant protein in your body. It serves as the framework that helps hold you together, supporting your skin, bones, joints, tendons, ligaments, blood vessels, muscles, and even the lining of your digestive tr

For years, we've been taught that cholesterol is the enemy. But cholesterol isn't something our bodies are trying to get rid of. In fact, cholesterol is essential for life. Our bodies use it to build cell membranes, produce hormones like estrogen and testosterone, make vitamin D, and support normal brain function. The real question isn't simply, "What is my cholesterol number?" It's, "What is contributing to my overall heart health?" While medications such as statins play an