Protein is having a moment. It seems that everywhere we turn people are talking about it: How much? What types? What’s best? Who needs it most?

Protein powders can be a convenient tool to support health goals like preserving and building muscle, supporting metabolic balance, improving satiety and appetite regulation, and filling nutritional gaps.  But with so many options on the market, including animal or plant-based, flavored or unflavored, sweetened or unsweetened, collagen blends, and more, it’s easy to feel overwhelmed.

Let’s demystify this topic.

If you’ve ever felt like part of you wants to change something while another part holds you back, you’re not alone. Internal Family Systems (IFS) therapy is a structured way to understand those inner conflicts and work through them. Developed by Dr. Richard Schwartz, IFS is now recognized as an evidence-based approach that’s been used to treat trauma, anxiety, depression, and even physical health conditions such as chronic pain and autoimmune disease [1,2,3].

You may not think much about your grip strength until you struggle to open a jar, carry groceries, or hold onto something heavy. But did you know that how strong your hands are can reveal important insights about your overall health and longevity? 

Does meal prep feel like an overwhelming task that requires hours in the kitchen? The good news is that it doesn’t have to be complicated or time-consuming. Instead of rigid meal plans or lengthy recipes, the key to sustainable meal prep is strategic planning, versatile ingredients, and simple, nutrient-dense combinations.

In this newsletter, we break down 5 simple steps to make meal prep effortless, plus practical meal ideas to help you stay on track. Learn how to plan, batch-cook, and mix-and-match ingredients for quick, delicious meals all week long.

Have you heard about red light therapy (RLT)? Are you curious how it works and whether it is effective?  This popular non-invasive treatment uses specific wavelengths of red and near-infrared light to penetrate the skin and stimulate cellular function, particularly affecting our mitochondria (the cellular components that manufacture the energy that powers our body). As interest in RLT grows, people are exploring its potential benefits in multiple areas, from skincare to pain relief. Here’s a look at some of the most common uses and what the research says about them. 

Behavior change and establishing new habits is a process that includes self-reflection and skill-building. The Stages of Change model (shown below) addresses the mechanisms of changing a health behavior.  We all fluctuate along the spectrum of change throughout our lives. The Stages of Change model reminds us that lasting behavior change is a process and awareness of which phase you are in can be helpful in identifying effective next steps.

Wearable devices can be a helpful tool for understanding your health, but how you use them matters. Intentional tracking is about making data meaningful, not overwhelming. When used mindfully, they can guide better habits and help you achieve your goals. 

Have you ever wondered why two people with the same genetic makeup, like identical twins, can experience different health outcomes as they age? Did you know that your daily choices can influence how your genes behave? The answer lies in the science of epigenetics, which shows us that the expression of our genes can be influenced by lifestyle factors, environment, and even stress.