The caffeine alternative you’ve been waiting for.
We usually think of skin care as something cosmetic—serums, routines, and “glow”. But dermatology researchers are revealing a much deeper story: your skin is acting as a real-time report card of your internal health. Long before you feel changes elsewhere, your skin is already showing how well (or how fast) you’re aging.
Subtractors, on the other hand, are the habits that chip away at your HRV, often without you realizing it. These include staying up late, eating heavy meals right before bed, drinking alcohol, or skimping on recovery after intense workouts. Even chronic stress, whether from your job, relationships, or endless scrolling, can be a major HRV drain.
Even better, a positive evening ritual not only improves your mood, it helps reduce mental clutter. “Most of us spend our days in what I call ‘middle gear,’” Foster explains. “We’re constantly multitasking, switching between tabs, emails, and to-dos. By evening, our cognitive bandwidth is shot.”
Before we dive into a host of gut-supporting tips from functional medicine doctor Mary Pardee, N.D., let’s make one thing clear: Those with IBS, celiac disease, ulcers, or any other serious gut health concern should probably skip the general health advice and follow a more nuanced plan from their doctor.
It’s the small habits that add up
A few months ago, I got my routine lab work back, and one number stopped me in my tracks. My neuroinflammation marker was off the charts. Which made no sense. I felt great. I was training regularly, sleeping well, and eating clean. But my doctor, Frank Lipman, M.D., told me it could be a lingering sign of Long COVID, even though I hadn’t had symptoms in months.
When it comes to living longer and better, few voices carry as much weight as Peter Attia, M.D. The longevity medicine expert and author of Outlive: The Science of Art & Longevity has spent years translating complex research into actionable strategies for extending both lifespan and healthspan.
For those struggling with the winter blues (which actually peaks during autumn!), psychiatrist Norman Rosenthal, M.D., recommends optimizing your light exposure however you can. “What are the things I need in order to make my life good? They’re often ordinary things that we don’t fully appreciate,” he shares on the mindbodygreen podcast. Below, he offers some “ordinary” tips to drink in more precious, natural light:
Whipping up a colorful and delicious lunch salad can be convenient—until you find yourself hungry an hour later. If this experience sounds familiar, just know you’re not alone: Crafting a lunch that’s equally healthy as it is filling is no easy feat.
Plus, science-backed ways to ease this journey.
The CEO’s playbook for purpose, performance, & presence
When you plan out your day, you probably establish how long you’ll be working, what chores you have to get done, what meals you’ll make, etc. But if you repeat that list of to-do’s every day without a moment of dedicated “me time,” you may become restless, anxious, and even resentful of your own daily routine.
The caffeine alternative you’ve been waiting for.
Everyone experiences burnout differently: Some people might retreat from responsibilities, while others may go through bouts of intense irritability. But it’s safe to say that if given the choice, we’d all choose to avoid this uncomfortable emotional state.
For years, the health and fitness world has perpetuated the idea that “eating less and exercising more” is the holy grail for achieving a lean, strong physique. Abbie Smith-Ryan, Ph.D., a leading researcher in the field of metabolism, sports nutrition, and exercise performance, is here to tell you that this approach is outdated—and counterproductive.
We rarely think about it, but every second of our lives, we’re negotiating with one of the most powerful forces on Earth: gravity. It shapes how we stand, how our organs function, and even how we feel mentally. Yet in medicine, gravity has largely been overlooked—until now.
Looking ahead, Piller remains cautiously optimistic. Despite the setbacks and missteps, he sees a field ready for change, driven by scientists determined to explore new avenues. Whether it’s research into infections, tau proteins, or GLP-1 inhibitors, fresh perspectives offer renewed hope.
Here’s how to fuel your body like a pro.