Jul 16th, 2025 - When thinking about a well-balanced diet and what to include in your daily meals, experts say that vitamin K foods should be high on your list. As Samantha Dieras, RN, DCN, director of ambulatory nutrition services at Mount Sinai Hospital, explains, vitamin K is a fat-soluble vitamin that works to strengthen bones, help with blood clots, and support other functions to keep our bodies healthy. If you're not too familiar with the nutrient, the good news is that it's pretty easy to find. There are two types of vitamin K: vitamin K1 and vitamin K2. Your main source of the nutrient will be ... [Read More]

Jul 16th, 2025 - When you think of protein , chances are you immediately start thinking about various meats, nuts, and cheeses. That's because we've been conditioned to believe that those are the main sources of protein for people, and that they should make sure that their diet includes a healthy heaping of them. But if you're someone who can't — or doesn't like to — eat those foods , you may be surprised to learn that there's another option: fruit. Which fruits have the most protein? Keep reading to find out, and to learn which one dieticians say has the absolute most protein out of all of the ... [Read More]

Jul 15th, 2025 - Does cardio make it harder to reach a personal weight lifting record? Does lifting weights compromise your mile time? We asked the experts. You arrive at the gym and find yourself at a familiar crossroads: Turn this way for the weight room , or that way for the cardio deck. You planned to do both—but which should you do first? Does it even matter? Spoiler alert: Not really. Generally speaking, that is. "The simple answer is it probably doesn't matter," says Luke Carlson, founder and CEO of . "There might be some mechanistic rationale for why it should matter. But, in the studies, we ... [Read More]

Jul 14th, 2025 - Getting down to, and up from, the ground challenges nearly every part of your body, which makes it great for mobility. It's well established that Americans spend too much time sitting , and that really isn't any one person's fault; society makes it hard not to. Many people work desk jobs where they sit for eight-plus hours each day, lots of folks commute in cars or trains for hours each week and most people live in areas that require them to sit down and drive from point A to point B instead of walking. Unfortunately, sitting in one position too much can tighten up our joints and weaken our ... [Read More]

Jul 14th, 2025 - When hormone shifts, changing energy levels, and unpredictable cravings start to sneak in during midlife, it's easy to feel like your body is working against you.  But according to board-certified physician and nutrition expert Amy Shah, M.D. , one of the most powerful tools for restoring balance isn't complicated—it's a straightforward nutrition formula she calls 30-30-3. The concept is as simple as it sounds: 30 grams of protein in your first meal 30 grams of fiber throughout the day 3 servings of probiotic foods daily It's a daily checklist that supports gut health, balances ... [Read More]

Jul 14th, 2025 - Mango, often dubbed the "king of fruits," is a sweet, juicy tropical fruit enjoyed around the world. But for people with diabetes, who must watch their carbohydrate and sugar intake closely, the natural sugar content in mango raises important questions: Is it safe to eat? Can it be part of a balanced diet? And what does the research say? Mango often gets a bad rap for being too sweet—but in reality, it can be a healthy, diabetes-friendly fruit when enjoyed in moderation. Despite its natural sugar content, mango is rich in nutrients, fibre, and antioxidants that support overall health ... [Read More]

Jul 14th, 2025 - Is it true that … it's harder to build muscle mass and strength as you age? Getting fit can be more difficult as you grow older, but a few tweaks to aerobic and resistance training can have a positive impact and reduce the risk of disease our muscles become less responsive to exercise with age," says Professor Leigh Breen, an expert in skeletal muscle physiology and metabolism at Birmingham University. "It's not as easy to gain muscle and strength as when you were younger." But that doesn't mean it's not worth the effort. "The idea that exercise becomes pointless past a certain age is ... [Read More]

Jul 12th, 2025 - Atrophy comes for pretty much every part of our bodies, but the effects of time are particularly rough on the knees. Why? Because they're complicated anatomical machines with a number of moving parts, all of which wear and tear with use. As we age, the muscles that stabilise the knee weaken, and our bone density drops. The cartilage that cushions the bones wears thin. The ligaments that connect the bone and muscle also become less elastic. The upshot of all of this, for most of us: stiffness, pain , a reduction in mobility and an increase in the involuntary vowel sounds we make as we get off ... [Read More]