POPSUGAR Nutrition

Foods Aren't the Only Irritants That Can Affect Gut Health - Check Your Inner Circle

Alexis Jones — Wed, 05 Aug 2026 14:35:01 -0700

We rarely leave it to TikTok to issue sage wisdom and warnings. But the latest health claims circulating on the app have experts waving a green flag. According to a recent post gone viral from creator Jillz Guerin, one of the quickest ways to improve your gut health or an autoimmune condition is not just to cut out certain foods from your life, but certain people.

"I thought I was allergic to gluten but it turned out I was just allergic to my ex," one commenter wrote under Guerin's post, confirming the positive outcome.

"True. I quit a toxic job and my migraines just stopped after a year," wrote another. "Less constipated after I distanced my life from certain family & friends," added someone else. And the echoes go on.

According to rheumatologist Micaela Bayard, MD, the claims aren't totally unfounded. "Long-term stress - whether it's caused by unhealthy relationships, a stressful job, ongoing financial worries, or other lasting challenges - can affect the body in ways that may increase the risk of autoimmune disease," Dr. Bayard tells Popsugar.

What's more, research shows that "chronic stress can disrupt the balance of healthy bacteria in the gut, weaken the gut's protective barrier (sometimes called a "leaky gut"), and increase inflammation throughout the body," Dr. Bayard says. "These changes are thought to contribute to the development or worsening of autoimmune conditions."

Experts Featured in This Article:

Micaela Bayard, MD, is a rheumatologist at Mount Sinai and the associate professor of medicine at The Icahn School of Medicine.

Natalie Jones, PsyD, is a licensed professional clinical counselor, psychotherapist, and owner of Lifetime Counseling and Consulting.

How Does Stress Impact the Body, Exactly?

"Stress is a normal part of life, but when it becomes chronic, it affects far more than mental health," Dr. Bayard says. Long-lasting stressors - people, places, or things - can contribute to inflammation throughout the body, increasing the risk of heart disease, diabetes, digestive problems, autoimmune disease flares, and other chronic health conditions, Dr. Bayard explains. But how is it all connected?

"Stress affects the body through the gut-brain connection, a two-way communication system linking the brain, digestive tract, immune system, and gut bacteria," Dr. Bayard says. When stress becomes chronic, several changes in the body occur, she tells Popsugar:

Your body's stress response stays switched on: When you're stressed, your brain releases stress hormones that help you respond to challenges, Dr. Bayard says. This includes the buzzy hormone, cortisol. In the short term, cortisol can help your body manage stress. "But when stress lasts for weeks or months, your body becomes less responsive to cortisol's calming effects, allowing inflammation to increase instead of decrease," Dr. Bayard says.
Your "fight-or-flight" system is activated: Staying in fight-or-flight long-term can change a lot about your body - from how quickly food moves through your intestines to the amount of blood flow to the gut, to how certain immune cells behave - all of which can contribute to digestive symptoms, per Dr. Bayard.
The gut lining becomes more permeable: When stress persists, the protective lining of the intestines can weaken, resulting in a "leaky gut." "This allows bacteria and other substances that normally stay inside the gut to pass into the bloodstream, where they can trigger inflammation," Dr. Bayard says.
Healthy gut bacteria become imbalanced: Long-term stress can also impact the amount of beneficial gut bacteria your body produces, while allowing less helpful bacteria to grow. "This imbalance, known as dysbiosis, can worsen inflammation and affect how the immune system functions," Dr. Bayard says.
Stress changes the nerves within the gut: Chronic stress can also alter the cells and nerves that control the digestive tract leading to inflammation and a disruption of how food normally moves through the intestines. This can lead to abdominal pain, bloating, constipation, or diarrhea.
Stress and gut inflammation can feed each other: "As inflammation and changes in gut bacteria increase, they send signals back to the brain that activate the stress response even further," Dr. Bayard says. And so the cycle begins - with stress worsening gut health and poor gut health leading to more stress and inflammation.

How to Identify Stressors in Your Life

It's not always easy to spot the stressors in your life. But it's important to "pay attention to your body and notice when you are experiencing physical, behavioral, and emotional changes that are out of the norm," says Natalie Jones, PsyD, a licensed professional clinical counselor and psychotherapist. Either make a mental note or physically track in a journal what is causing the changes in your body - whether it's a person, place, or thing, she says.

It's also important to document the symptoms that are being caused, such as over or undereating; increase in blood pressure; or feeling angry, anxious, or depressed. If you're still having trouble identifying the source, it can be helpful to ask yourself, "What has changed recently?" or "What part of my day causes the most stress?" says Dr. Bayard.

Common stressors include work, finances, caregiving, relationships, health concerns, major life changes, and lack of time for self-care. "Sharing these concerns with a healthcare provider can help identify patterns and develop healthy coping strategies," Dr. Bayard says. "Several brief, validated questionnaires can help healthcare providers identify chronic stress and related mental health concerns." From there, an expert will be able to suggest a treatment plan, which just might include cutting off a friend, setting boundaries with a coworker, or reinstating some ground rules with family.

The reality is, stress is a powerful reaction but it doesn't have to negatively impact your life.

Alexis Jones is the section lead of the health and fitness verticals at Popsugar, overseeing coverage across the website, social media, and newsletters. In her seven-plus years of editorial experience, Alexis has developed passions for and expertise in mental health, women's health and fitness, racial and ethnic disparities in healthcare, and chronic conditions. Prior to joining PS, she was the senior editor at Health magazine. Her other bylines can be found at Women's Health, Prevention, Marie Claire, and more.

Are We Still Ordering Fries For the Table in the GLP-1 Era?

Alexis Jones — Thu, 30 Jul 2026 07:15:03 -0700

Food is my love language. I don't cook it much. But I consume it - often, and ideally in good company. When I invite my friends to meet up for dinner, I can always bet on a well-fed, emotionally cathartic experience. There's just something about gathering around a basket of fries or a bowl of pita and hummus that encourages deep conversation and vulnerability. But I'd be lying to you if I didn't acknowledge the shift in our circle.

It may be unspoken, but I've noticed a more pulled-back approach to ordering out. The same friends who once had a "let's order the menu" mentality are now asking, "Is this too many apps?" and "Should we just split an entree?" I've even caught myself second-guessing whether or not we need that extra side or dessert - a hesitation that's made me wonder whether we've just become older and our stomachs have shrunk or if we're all more conscious of what and how much we're eating in a culture where diet, size, and GLP-1s are all up for conversation.

Experts Featured in This Article:

Melissa Karp, MS, RD, CDN, APRN, is the founder of MPM Nutrition.

Lauren Manaker, RD, is a award-winning registered dietitian and freelance writer.

According to the experts, the shift isn't specific to my friend group. Registered dietitian Melissa Karp, founder of MPM Nutrition, says that watching friends, coworkers, and even influencers rapidly lose weight in the era of GLP-1s has heightened our body awareness as a society, which often translates to greater awareness of food choices. "That doesn't necessarily mean people are making healthier decisions. Sometimes it simply means they're thinking about food and their bodies more," she explains.

In talking this out with her clients, there are a few themes that come up repeatedly in the food and diet-culture conversation. "The first is guilt, whether that's around not having control over the ingredients, not knowing the exact nutrition information, or simply eating foods that feel more indulgent than what they would prepare at home," Karp says. "The second is comparison. Because eating out is often a social experience, it's easy to start comparing what you're ordering, how much you're eating, or whether you're 'doing it right' compared to everyone else at the table."

"A tool itself is neutral; the culture around it is what shapes the experience."

"Prior to this GLP-1 era, it felt like we were making meaningful progress in conversations around body diversity, body acceptance, and moving away from the idea that everyone should strive to be as thin as possible," Karp says. But "when you see everyone around you shrinking (even those who you might've deemed 'small' before), it is hard not to compare yourself."

That said, it's important not to villainize these medications either, as they can be life-changing for many people. In working with clients on GLP-1s, Lauren Manaker, RD, points out how starting the medication can quiet the food noise many patients complain of - allowing them to be present again while eating: "Tasting food, enjoying the conversation, not running calculations in their head," she says.

However, it also introduces new social dynamics for GLP-1 users, like navigating appetite changes, friends who notice that you're eating less, and dinners where everyone is sharing plates and you fill up after a few bites, as well as staying connected to the communal side of a meal when your body is responding differently than it used to. "The through-line I come back to is this: eating together is about connection, and that doesn't have to change just because your appetite has," Manaker says. "We work on ways to stay in the experience, which includes the company, the ritual, and the pleasure, rather than retreating from it."

In other words, the medications aren't to blame for the diet pressure you may be feeling in the GLP-1 era. And those who are and aren't taking the medications are struggling to navigate dining out right now. The reality is: "A tool itself is neutral; the culture around it is what shapes the experience," Manaker says. Karp agrees, noting that "when a medical treatment becomes intertwined with societal pressure to be thinner, it can reinforce the same ideals that have fueled diet culture for decades."

Her hope for her clients and everyone navigating dining out and today's diet culture is that we don't lose sight of the fact that food is about more than calories or weight. "It's nourishment, but it's also pleasure, culture, tradition, and connection," she says. "The goal should be to make intentional choices that support your health while still allowing room to enjoy the experience of eating."

The real challenge of dining out in the GLP-1 era shouldn't be whether or not to order fries for the table, it's remembering why we came here in the first place. Gathering around a meal was never just about the food. It was about the community, support, and validation we needed to experience. The fries were just a bonus.

How I Trained My Algorithm to Show Me Actually Healthy Foods

Kristine Thomason — Fri, 17 Jul 2026 08:23:13 -0700

Early on in my career as a health and wellness journalist, I felt completely overwhelmed by the constant onslaught of nutrition news flooding my inbox. Day after day, there was some new food we were supposed to avoid at all costs, some diet that promised optimal health, and an ever-changing star superfood.

And it wasn't just my work life: social media was also increasingly becoming a space to share information and recipes, rather than the overly filtered images of lattes (those were the days). As a result, food bloggers began filling the platform with aesthetic recipes and nutrition information. And while much of it was wonderful, it also paved the way for the proliferation of nutrition misinformation and widespread fear-mongering.

I made it my mission to spend one week weeding any problematic nutrition content out of my algorithm.

I remember feeling paralyzed, attacked on all sides by counsel about what I should and should not eat. Suddenly, I was fearful of dining out or sticking my fork into anything that wasn't 100 percent "healthy." I began falling into patterns of disordered eating, often saying no to foods that brought me joy and only opting for desserts that were made with "healthier" swaps (who remembers the era of black-bean brownies?).

Eventually, it became too much, and I knew my mindset around food needed to change. I latched onto the concept of "intuitive" and "mindful" eating, listening to what my body needed and wanted - without passing judgement or mentally punishing myself for it.

Now, as a 30-something woman who has watched diet trends and nutrition recommendations wax and wane, I have a very different perspective than I did in my 20s. I'm solely interested in cooking and eating meals that help me feel clear-headed, give my body the energy it needs to move and thrive, and ultimately taste delicious. At this stage in my life, I know that stressing and obsessing about food is wildly worse for my health than simply doing my best to eat nutritious ingredients. I also appreciate that food is about so much more than a means to an end. It's a form of community-building, heritage-sharing, cultural celebration, memory-making, pleasure, and joy.

Unfortunately, despite my own mental shift around food, the social media abyss is ripe with videos that perpetuate concerning ideology around food and nutrition. Over the years, I've made it my mission to weed out all food content that perpetuates unhealthy or erroneous messaging about nutrition. However, with the rise of #skinnytok and the resurgence of thin-worshipping culture, there is more concerning messaging on the internet than ever before. So, as part of my summer cleaning journey, I made it my mission to spend one week weeding any problematic nutrition content out of my algorithm.

How I Cleaned Up My Food Algorithm in 1 Week

Let me start by saying this: there is a LOT of noise on social media about nutrition. Everyone fancies themself an expert, even when they have no credentials or proper education on the topic. As a result, there's so much misinformation sprinkled into content on a daily basis. Even information that comes from credible sources can become skewed as it's carried around social media like a game of telephone: the meaning shifts and changes, while the original fact is lost in translation.

So, my general rule of thumb (as a conscious consumer and health journalist) is to take everything I hear on social media with a grain of salt - particularly any claims that feel inflammatory or fear-mongering. This came into play over the last week, as I mindfully approached my social media feed. If any nutrition information piqued my interest, I bookmarked it and made a note to look into the sourcing before taking any of it to heart.

There were a number of things that automatically led me to swipe or click "not interested," all in service of training my algorithm. For instance, if I came across any recipes or informational videos that contained problematic, restrictive, or diet-coded language around food ("low-calorie," "cheat meals," "guilt-free," "detox," "skinny"), then it was an immediate no for me. When I came across a carousel post with the title "Meals I ate when I was at my skinniest," I clicked "not interested" as quickly as I possibly could. Doing so trains the algorithm to steer clear of similar users, videos, and content.

Diet culture has found new ways to rebrand that appear more benign at first glance.

Of course, some examples of this language are easier to spot than others, especially because diet culture has found new ways to rebrand that appear more benign at first glance. "Clean eating," for instance, is one of those insidious terms that plays into the idea that certain foods are "good" and others are "bad." The same goes for "swaps" or "hacks" that aren't tied to specific dietary needs.

I also focused on weeding out any videos that placed fear front and center (think: a creator walking around a grocery store while ominous music plays in the background). Or those that started out with in-your-face announcements about some problematic food or another - thank you, next.

I was wary of any clear trends or trending language around food and nutrition, as well. Right now, that means all the hype around "proteinmaxxing," "fibermaxxing," and "healthmaxxing" (I even wrote an entire article about why I dislike the term "maxxing"). The way I see it: Anything that feels extreme probably is, and it has no business in my algorithm.

At the end of the day, training your algorithm is all about mindfully pruning the type of content that causes you to feel stressed, bad about yourself, or overwhelmed that you're not doing "enough" to take care of your health. In my experience, eating well is pretty simple: prioritizing whole, nutrient-dense foods wherever possible, getting a wide variety of fruits and vegetables, incorporating high-quality protein and fats into each day, and minimizing processed foods where you can. Also: taking self-hatred, punishment, and guilt out of the equation entirely (those are the ingredients for a miserable, unhealthy life).

Fortunately, there are a number of incredible creators on social media who align with this mindset and share lovely recipes to try at home, along with registered dietitians who are constantly debunking rampant misinformation. During my week of mindful social media consumption, I came across the creator Sophie Macfie (@sophsplantkitchen), whose content is rooted in a post-calorie-counting lifestyle, and focused on sharing recipes for nourishing and tasty meals. Seeing her posts gave me hope that social media is not completely dissolving into a cesspool of antiquated ideology. Yes, positive, useful, and joyful content is certainly out there - you just need to clear the clutter, and make room for it to shine through.

Kristine Thomason is a lifestyle writer and editor based in Southern California. Previously, she was the health and fitness director at mindbodygreen, and the fitness and wellness editor at Women's Health. Kristine's work has also appeared in PS, Travel + Leisure, Men's Health, Health, and Refinery29, among others.

Please Let Me Have My Lazy Girl Protein

Chandler Plante — Wed, 01 Jul 2026 06:00:03 -0700

If loving protein snacks is wrong, then frankly, I don't want to be right. So far in my career as a health and fitness editor, I've tried protein coffee, protein sports drinks, protein tortilla chips, protein popcorn, and more protein soda than I'd care to admit. Results vary depending on the product, but generally speaking, the flavors are on point (none of that chalky, whey aftertaste), and I find myself inching closer to my protein goals via snacks I'd be eating anyway. To me, this feels like a good thing - but not everyone agrees.

Walk down any grocery aisle and you'll see the effects of the recent protein boom on full display. Protein Cheerios, protein ice cream, protein waffles . . . the options are virtually endless. But these protein snacks aren't just popping up out of nowhere. In 2025, 70 percent of American adults said protein is the nutrient they're trying the hardest to consume (putting protein on top for the fifth year in a row). Some attribute this trend to the growing popularity of weight-management medications, which can lead to lean muscle loss. Others say protein snacks just make it easier to lead a healthy lifestyle.

To be clear, protein snacks are not a replacement for whole-food protein sources. The snacks often lack important micronutrients, may be more difficult to digest, and can contain hidden "filler" ingredients you won't find in a slab of ground turkey. But speaking as a person with a chronic illness, I do think there's some merit to grab-and-go protein sources.

When I'm going through a flare-up, my appetite tends to take a dip, and sometimes I don't have it in me to consume an entire chicken breast, let alone cook one. Mixing a scoop of protein powder into my iced latte might not be the "cleanest" way to consume my macros, but it makes a world of difference when I'm struggling to fuel myself. Likewise, swapping out the tortilla chips I already eat for a high-protein alternative feels like an obvious hack. Bonus points for layering whole foods like ground beef, fresh salsa, and beans on top. Voila: lazy girl protein. Still, it's easy to see why people might be experiencing a little protein fatigue. But that doesn't mean we need to villainize the nutrient either. Two things can be true at once: most people already get enough protein and protein snacks can be convenient and helpful for some people.

I, for one, will not be apologizing for my lazy girl protein anytime soon. There's already a ton of pressure to eat a certain way and meet certain nutrition goals. What we don't need to do is judge people for how they get there. Protein isn't the end-all be-all, but I actually do like having more of it in my snacks . . . if only to make my life a little easier.

Chandler Plante (she/her) is a social producer and staff writer for the Health & Fitness team at Popsugar. She has over five years of industry experience, previously working as an editorial assistant for People magazine, a social media manager for Millie magazine, and a contributor for Bustle Digital Group. She has a degree in magazine journalism from Syracuse University and is based in Los Angeles.

Do You Really Need a Vitamin Routine?

Christina Heiser — Wed, 01 Jul 2026 06:00:03 -0700

You probably have that friend who swears by the vitamin regimen they take every morning. Maybe they've even bragged about their newfound energy, glowing skin, and super-strong immune system. There's a good chance you've wondered if you should hop on the vitamin bandwagon and pop a slew of supplements to start your day, too.

Well, it turns out there's no one-size-fits-all when it comes to vitamins. So, what vitamins do you actually need, and how do you know if you need them? We spoke with dietitians to get the scoop on the most important vitamins for your health, how to tell if you have a nutritional deficiency, and which vitamin supplements are worth adding to your routine.

Experts Featured in This Article:

Amanda Sauceda, RDN, is a gut health nutritionist.

Amy Margulies, RD, LDN, is a Philadelphia-based nutrition expert and owner of The Rebellious RD.

Alyssa Simpson, RDN, is a digestive health dietitian in Phoenix.

Leah Oladitan, RDN, LD, is the founder of The Child Nutritionist.

Do You Need Vitamins?

First things first: Yes, everyone needs vitamins for optimal health. "Vitamins are critical across the lifespan, and there are some vitamins that play a larger role in different periods of life," says gut health nutritionist Amanda Sauceda, RDN. But that doesn't mean your vitamin intake has to be in the form of a pill or supplement.

Here's the deal: There are 13 essential vitamins: vitamins A, C, D, E, K, and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, B6, B12, and folate), says nutrition expert Amy Margulies, RD, LDN.

Of those, "Vitamin D, vitamin C, and B vitamins are the MVPs for overall health," says digestive health dietitian Alyssa Simpson, RDN. "They help keep your immune system strong, your energy levels high, and your body resilient."

Experts agree you should aim to reach the daily recommended amounts of these key vitamins from food before reaching for any supplements. "A healthy diet filled with fruits, vegetables, whole grains, and fish is one of the best ways to get the micronutrients your body needs," Margulies says. "It's also a great way to naturally replace processed foods, red meat, and other less nutritious options with choices that truly support your overall health."

Of course, there are a few caveats to be aware of. Some groups of people are more prone to nutritional deficiencies than others and therefore might need to supplement. "Vegetarians and vegans may lack vitamin B12 and iron, while those with limited sun exposure are at risk for low vitamin D," Simpson explains. "Older adults often have reduced nutrient absorption, individuals with gut issues may struggle to absorb key vitamins and minerals, and pregnant women have higher nutrient needs to support their growing baby."

Signs of Nutrient Deficiencies

How can you tell if you're nutrient deficient and need to be taking vitamins? "Bloodwork is the best way to confirm deficiencies in nutrients like vitamin D, iron, and B12," says Simpson.

That said, there are some specific symptoms to look out for. Below are signs of common nutritional deficiencies, according to Margulies:

Vitamin B12: Numbness in the legs, hands, or feet; problems with walking and balance; anemia; fatigue; weakness; a swollen, inflamed tongue; memory loss; difficulty thinking
Vitamin D: Fatigue; bone pain; mood shifts
Potassium: Muscle weakness; constipation; irregular heart rhythm
Iron: Fatigue; shortness of breath; cold hands and feet; brittle nails
Folate: Fatigue; irritability; diarrhea; poor growth; a smooth, tender-feeling tongue
Magnesium: Loss of appetite; nausea and vomiting; fatigue; weakness

Benefits of Vitamins

You now know vitamins are super important for your health - but what are the actual benefits of each one? According to the National Institutes of Health (NIH), here are the top benefits of the 13 essential vitamins:

Vitamin A: Supports your vision, immune system, reproduction, and growth and development
Vitamin C: Acts as an antioxidant and helps protect your cells from free radical damage, promotes collagen production, improves absorption of iron, and boosts your immune system
Vitamin D: Protects your bones (alongside calcium) to prevent osteoporosis and supports your immune system, nerves, and muscle function
Vitamin E: Acts as an antioxidant and helps protect cells from free radical damage, boosts your immune system, and prevents blood from clotting
Vitamin K: Supports healthy bones and prevents blood from clotting
B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, B6, B12, and folate): Support a wide range of bodily functions, from metabolism to immunity to healthy development during pregnancy to anemia prevention and more

Beyond these vitamins, some key minerals for health are iron, potassium, magnesium, and calcium. Per the NIH, these minerals are necessary for many bodily functions. You need iron to carry oxygen from your lungs to every part of your body, while you need calcium to maintain strong bones, for instance.

As for the benefits of taking vitamin supplements? "Vitamin supplements act as a safety net," Simpson says. "They're not a replacement for a healthy diet, but they can support energy, immunity, and overall health when nutrient intake falls short due to busy lifestyles or specific health needs."

It's important to keep your expectations in check, though. While a multivitamin or other vitamin supplements might help support your overall well-being, don't expect them to be miracle workers. "Research shows dietary changes - not supplements - are crucial for improving health," notes Leah Martin, RDN, LD, founder of The Child Nutritionist. "Taking a multivitamin does not show a benefit in preventing chronic diseases like heart disease, cancer, or mental decline with age - but following a Mediterranean diet does all of this and more."

So, Which Vitamins Should You Take?

For starters, it's not a bad idea to take a multivitamin even if you're a normal, healthy person, Sauceda says. "Multivitamins help to cover your bases, and they can be helpful for a healthy adult that knows there could be some gaps in their diet," she explains. However, don't feel like you have to take a multivitamin. Even though you may not get enough of every vitamin daily, "chances are your weekly total is pretty good," she says.

If you have nutritional deficiencies, that's a different story. As we stated previously, to find out if this is the case for you, you'll want to head to the doc first and get bloodwork to confirm, because taking too much of certain vitamins can have negative side effects.

"Supplements aren't risk-free," Simpson says. "Taking vitamins you don't need or excessive amounts - especially without bloodwork to confirm a deficiency - can lead to toxicity or interact with medications, causing unintended health issues." Simpson explains that too much iron or vitamin A can cause toxicity, while high doses of vitamin C or magnesium may lead to digestive issues like nausea or diarrhea. Once you know you're nutrient deficient, you should speak to your physician or a registered dietitian to come up with a supplement plan tailored to your individual needs, says Margulies.

Keep in mind that there are some common life experiences that may require supplementing with certain vitamins. One example? Vitamin B12 as an older adult.

"When you're an older adult you may need to emphasize B12," says Sauceda. "This vitamin requires stomach acid to be able to be properly absorbed, and medications along with natural changes in the body due to aging can lead to absorption issues. We need B12 for brain health and healthy red blood cells."

Pregnancy is another time in your life where you'll need to supplement with folic acid. "All people able to become pregnant should take 400 milligrams daily of folic acid to help prevent serious birth defects early in pregnancy," says Martin.

Additionally, many Americans don't get enough vitamin D from their diets. Research varies on just how many of us are actually deficient. Past studies have suggested that anywhere from 42 percent to 95 percent of Americans aren't getting enough vitamin D. More recent studies suggest that 22 percent of Americans have a moderate vitamin D deficiency.

"It's hard to get enough vitamin D from food alone, with an RDA of 600 IU daily for most adults and 800 IU for those over 70," Margulies notes. "While your body can make vitamin D from sunlight, sunscreen (which you should wear!) and limited winter sun in much of the US make it even tougher."

Finally, certain eating plans and health conditions can make someone more likely to develop nutritional deficiencies than others and therefore could necessitate vitamin supplements. Case in point: "Vegetarians and vegans may lack vitamin B12 and iron," says Simpson, while Sauceda explains that people with digestive disorders like celiac disease and inflammatory bowel disease may experience various nutritional deficiencies, including deficiencies in vitamin B12, vitamin D, and iron.

How to Choose Vitamins

Not all vitamins are created equally. "Vitamin supplements are not regulated like medication for safety or effectiveness," says Martin. "Adverse events, including hospitalization and death, have been linked to supplements."

That's why it's important to do your due diligence and choose vitamins from reputable brands. How to do this? Look for third-party testing, Simpson recommends. "Certifications like USP, NSF, or ConsumerLab indicate the supplement has been independently tested for quality, purity, and accuracy of ingredients," she says.

You'll also want to check the ingredients and dosage to make sure you're getting the best product for your needs. "Prioritize active, bioavailable forms [of vitamins] - like methylated B12 for better absorption - and watch for fillers, artificial colorings, or sweeteners that may not support your health," Simpson suggests.

Margulies adds that you want to ensure that the dose isn't too high "as some [supplements] contain excessive doses and too many specific vitamins and minerals can be harmful." Your doctor can recommend a specific dosage for your needs if you have a specific deficiency, as everyone is different.

Margulies adds that if you have a nutritional deficiency, you should look for a supplement that provides the specific vitamin or mineral you need without any unnecessary extras so you don't end up taking too much of the nutrients you're not deficient in. "Your doctor or pharmacist can help recommend trusted brands for you," says Margulies.

What if you just want to take a multivitamin? The NIH recommends choosing a multivitamin that contains some or all of your daily values and states that this should be safe for healthy people. The organization also suggests looking for a multivitamin designed for your needs (for example, there are special multivitamins for pregnant people, women, and seniors) to make sure you're getting the right amount of nutrients for you. You can also check out the NIH's dietary supplement fact sheet to learn more about a specific vitamin and its recommended daily allowance.

The bottom line on vitamins: "Supplements can be powerful tools for supporting natural health, much like food, but they shouldn't be taken lightly," Simpson says. "It's possible to get excessive doses, encounter contaminants, or experience interactions with medications or other health conditions." That's why consulting your provider is such a crucial part of the process. They'll help ensure you're getting the right dosage and that it's coming from a trusted source. "When chosen carefully and used appropriately, supplements can be some of the most effective tools to fill nutrient gaps and optimize overall wellness," Simpson says.

Christina Heiser is a New York City-based freelance writer who's been covering health, beauty, fitness, and nutrition for over a decade. Her work has appeared in PS, Women's Health, Shape, Parade, and more.

Don't Let the Influencers Scare You - You're Probably Getting Enough Protein

Lauren Mazzo — Wed, 01 Jul 2026 06:00:03 -0700

When it comes to health and wellness, society seems to be in a "more is more" era. Everything is being maximized, from our sleep habits to our fiber and protein intake. The latter has seemingly taken over the internet and if you've ever ended up on this side of social media, you've probably heard the overwhelming advice about getting more protein. But did you ever stop and wonder, "How much protein should I actually be eating?" or "What foods are high in protein?" Because yes, you need protein in your diet to help repair cells and make new ones, per the National Library of Medicine. But when it comes to this macronutrient, it's not always a case of "more is better." So, how much protein should you be eating in a day, exactly?

The good news is that you probably don't need to stress over your protein intake. The National Library of Medicine sets a wide range for acceptable protein consumption, anywhere from 10 to 35 percent of your total calories each day. (For someone eating 2,000 calories per day, that's 200 to 700 calories or 50 to 175 grams of protein.) And research shows that how much protein you eat isn't directly related to overall mortality or specific causes of death.

But if you have decided to take a closer eye at your nutrient intake - or are just curious how much protein you really need - we've got the tools to help. Ahead, we've got you covered with how much protein you should eat in a day, what foods are rich in protein, how much protein is too much, side effects of too much protein, and a protein intake calculator to help you figure out your personal protein needs.

Experts Featured in This Article

Jim White is a registered dietitian and American College of Sports Medicine-certified exercise physiologist.

How Much Protein Should I Eat?

The standard dietary reference for protein intake is approximately 0.8 grams of protein per kilogram of bodyweight, says registered dietitian Jim White, a certified exercise physiologist by the American College of Sports Medicine. That's about seven grams for every 20 pounds of bodyweight. (For example, that means a 150-pound, or 68-kilogram, person should aim for 52 to 54 grams of protein per day.)

That number - 0.8 grams per kilogram of bodyweight - is generally considered the minimum recommendation for adults. For that reason, most registered dietitians suggest something a little higher, typically one to 1.2 grams of protein per kilogram of bodyweight, White says. (So for that same 150-pound person, an RD may recommend eating between 68 and 82 grams of protein a day.)

That said, protein recommendations are pretty variable. While those numbers are a standard reference, your target may vary depending on your age, weight, goals, and lifestyle, including how active you are. If you're pregnant or breastfeeding, that will also change your nutritional needs.

How Do I Calculate How Much Protein I Need?

In general, it's best to speak with a registered dietitian or your doctor to find out what kind of daily protein intake will work best for you. But if you want a rough estimate, you can do some simple math to calculate the number of protein grams per day that might serve you well. Here's how, with guidance from a 2016 research paper published in the Royal Society of Chemistry:

Take your weight in pounds and divide it by 2.2 to figure out your weight in kilograms.
Multiply that number by 0.8, 1.0, 1.3, or 1.6, depending on how active you are, as defined by the United States Department of Agriculture (USDA).
- Sedentary (0.8): Daily activities such as housework or gardening.
- Lightly Active (1.0): 30 minutes of moderate activity per day, such as walking at 4 mph.
- Active or Pregnant (1.3): 60 minutes of moderate activity per day, such as walking/jogging at 3-4 mph, or 30 minutes of vigorous activity, such as jogging at 5.5 mph.
- Very Active (1.6): 45-60 minutes of vigorous activity per day.
That final number is the number of grams of protein you can aim for per day.

If you want to opt out of the math drill, check out this handy protein calculator from the USDA.

How Much Protein Should I Eat to Build Muscle?

If you want to build muscle, "the goal of daily protein intake should be 50% higher [than that of a sedentary adult], or 1.2 grams," per Harvard. But protein alone won't help you build muscle. You should also couple your protein intake with regular exercise, as "it's been shown that muscle mass increases over time when resistance exercise (i.e. weight lifting, body weight exercises, etc) is combined with nutrient intake," according to the Academy College of Sports Medicine.

That said, these are estimates and it's always best to seek professional guidance from an MD or nutritionist who can assess you, your goals, and your health history more personally.

How to Get Enough Protein Every Day

Now that you have an idea of how much protein to eat per day, you might be wondering how to reach that goal. You can start with you meat intake, of course. But you don't need to eat meat or even animal products to reach your protein goals. There are also plenty of vegan protein sources, from beans and rice to nuts and seeds, that, all together, can help you reach your protein-intake recommendations.

There's also a good chance you're getting enough protein without even trying. The Centers for Disease Control and Prevention reports that from 1988 to 2018, US adults have consistently gotten 15 percent or more of their daily calories from protein, which is enough for the average person. Even foods you might not commonly associate with the nutrient can offer a gram here or there, which adds up over the course of a day. For example, one cup of broccoli has 2.3 grams, according to the USDA, and a boiled sweet potato (eaten without its skin) has another two grams.

For reference, here are some common protein-rich foods you might already have in your diet:

If you're concerned about your protein intake, reach out to your doctor or a registered dietitian to get more personalized recommendations on how to get more of this important nutrient. Otherwise, rest assured that you're probably doing just fine.

Can You Eat Too Much Protein?

With all the emphasis on protein, you don't often hear people worrying that they're overdoing it with the macronutrient. But according to Harvard Medical School, you can eat too much protein. Having a protein-heavy day here or there may not have any noticeably consequences, or it could upset your stomach or lead to constipation (if you're choosing protein foods over high-fiber foods). But over time, you could experience some side effects of eating too much protein.

"People that eat very high protein diets have a higher risk of kidney stones. Also a high protein diet that contains lots of red meat and higher amounts of saturated fat might lead to a higher risk of heart disease and colon cancer, while another high protein diet rich in plant-based proteins may not carry similar risks," Harvard reports, a statement backed up by research in the journal ISRN Nutrition.

How Much Protein Is Too Much?

The chart above lays out some good guidelines for how much protein to aim for, depending on your activity level. There's not necessarily any evidence that exceeding those amounts would have any benefit, and Harvard Health Publishing reports that the "average person (who is not an elite athlete or heavily involved in body building) it's probably best to aim for no more than 2 gm/kg; that would be about 125 grams/day for a 140-pound person."

But it's also smart to talk to your doctor or ask for a referral to a nutritionist if you have questions about your diet, since everyone's needs are so different.

- Additional reporting by Jenny Sugar, Christina Stiehl, and Alexis Jones

Lauren Mazzo was the senior fitness editor at PS. She is a certified personal trainer and fitness nutrition specialist through the American Council on Exercise. Prior to joining PS, she worked for six years as a writer and editor for Shape Magazine covering health, fitness, nutrition, mental health, sex and relationships, beauty, and astrology.

Jenny Sugar is a former PS staff writer. She reports on all things fitness, but especially loves CrossFit and yoga.

Christina Stiehl is a former senior editor for PS Fitness. She is a writer, editor, and content strategist with more than 10 years of professional journalism experience. Her work has appeared in Self, Vice, Shape, Men's Health, Thrillist, and more.

Alexis Jones is the senior health and fitness editor at PS. Her passions and areas of expertise include women's health and fitness, mental health, racial and ethnic disparities in healthcare, and chronic conditions. Prior to joining PS, she was the senior editor at Health magazine. Her other bylines can be found at Women's Health, Prevention, Marie Claire, and more.

Have We Finally Outgrown "What I Eat in a Day" Videos?

Chandler Plante — Wed, 01 Jul 2026 05:50:04 -0700

If there's one thing the internet loves, it's watching what people eat. For proof, just look to the virality of "what I eat in a day" (WIEIAD) videos. By now you likely know the format: a quick body check subtly implying that the creator's physique is a direct result of their diet. Then come the meticulously prepared meals (all three if you're lucky). Bonus points for an undisclosed greens ad or a small sweet treat for "balance."

Some commenters applaud these videos for being so transparent and honest about food. Others (including registered dietitians) have entire platforms dedicated to calling out disordered eating, dangerous calorie deficits, and other problematic behavior within these WIEIADs. But is any of this content actually helping anyone? And if not, why are these videos so hard for us to quit?

Experts Featured in This Article

H. Coakley, RDN, is an eating disorder dietitian and the owner of Pando Wellness.

Kristin Draayer, MS, RDN, is an intuitive eating dietitian and personal trainer.

Are There Any Benefits to WIEIADs?

You know 'em, you might even love 'em, but are WIEIAD videos actually doing us any good? According to H. Coakley, RDN: not really. "The implication I find right under the surface of these videos is basically, 'If you eat this way, you'll look/be/feel like me. And you should follow me for even more tips on how to do that,'" they explain. This line of thinking is also extremely lucrative for many WIEIAD creators, which is rarely acknowledged.

"It often seems that the people filming this type of content already fit within a certain 'ideal' appearance: thin, cis woman, usually white," Coakley adds. That's not to mention the problematic nutritional advice shared within the videos themselves.

Still, while WIEIAD content can certainly be problematic, it's not all bad either. "When shared with transparency and flexibility, these videos help normalize varied eating and occasionally highlight practical approaches or insights to nutrition," says dietitian Kristin Draayer, MS, RDN. These videos might also provide meal inspiration, so long as you approach them with the right mindset. Many WIEIAD videos could be much better if they just emphasized honesty, practicality, and responsible nutrition.

Do WIEIADs Cause More Harm Than Good?

Some might argue that occasional WIEIAD videos can help with meal inspo or motivation. But even if it's fun to watch in the moment, experts say WIEIAD content won't do much for you in the long run. "These videos usually contribute to the same tropes you see in dieting - they tend to feature small portions, low calories, and expensive products that take a lot of time and energy to prepare," Coakley says. "Many of my clients find that watching these videos causes an uptick in their eating disorder thoughts and behaviors."

If your feed is full of WIEIAD videos, you also might notice yourself falling into negative thought patterns like: "I don't eat like that," "I should eat like that," or "If only I ate that way . . ." Coakley adds. This is especially relevant when we consider that many of the people watching WIEIADs may already be insecure or overly focused on their diet.

"Watching these videos causes an uptick in their eating disorder."

These negative effects are seen across the board, even with content that may seem more realistic (from the outside looking in). "Even when intentions are positive, these videos often uphold diet culture and promote restrictive, unrealistic eating norms," Draayer says.

"Whatever the intention of the creator, idealized versions of anything mostly serve to make people feel worse, not better," Coakley adds. "It's not hard to see why many studies are showing a clear link between social media use and the rise of loneliness, anxiety, and eating disorders in young adults and teens."

Alternatives to WIEIADs

WIEIADs aren't doing much for us, but that doesn't mean all hope is lost. Here are some expert-approved ideas for talking about nutrition on social media in a more productive way.

Highlight joy: Food isn't just about fuel. In an effort to move away from the comparison and anxiety sparked by WIEIADs, Draayer suggests "exploring food satisfaction, diverse cultural food experiences, and the joy of eating without judgment."
Disrupt stigma: What we eat is a vulnerable topic filled with stigma. To offset this, Coakley likes content "that disrupts that stigma, rather than perpetuating it." Think creators with avoidant/restrictive food intake disorder who film themselves trying new foods, or people with ADHD talking about the meals they make when feeling overstimulated.
Nix the body checking: As it stands, body checking on camera is a huge part of many WIEIAD videos. Moving forward, "creators should intentionally disconnect food choices from appearance goals and avoid any form of body checking within food or nutrition content," Draayer says.
Keep it realistic: The majority of people don't have time to cook three beautifully curated meals a day. Draayer's suggestion? "Offer practical cooking skills and flexible meal-planning ideas that adapt to individual needs." Coakley adds that creators can show themselves actually cooking or feature quick meals with just a few ingredients.
Let go of strict rules: "Time and time again, I find that people have a more easeful relationship with food when they are able to be gentle with themselves," Coakley says. "When we can pull from videos useful tips that make eating easier or more pleasurable or more varied, I'm all for that. But if it doesn't serve a kinder, more useful, or more expansive view of ourselves and our bodies, it's probably not worth watching."

Chandler Plante (she/her) is a staff writer and producer for PS Fit. She has over six years of industry experience, previously working as an editorial assistant for People magazine, a social media manager for Millie magazine, and a contributor for Bustle Digital Group. She has a degree in magazine journalism from Syracuse University and is based in Los Angeles.

Sea Moss Is Everywhere Right Now, But What Can It Actually Do For You?

Lauren Manaker — Wed, 01 Jul 2026 05:50:04 -0700

Sea moss has had quite the glow up. Whereas before, most people would consider it an especially slimy supplement, now you'll find it snuggled on the shelves at Erewhon, marketed as a cure-all for glowing skin, immunity, and gut health. Perhaps it's this reason why the marine marvel has been touted as the latest and greatest superfood. But is sea moss really as good for you as people say?

Sea moss, a nutrient-dense form of red algae, is rumored to help with heart and gut health, skin elasticity, and even weight management. But we're going to need a little more proof before stomaching a spoonful of algae gel. To get to the bottom of these claims, we turned to registered dietitians to find out what sea moss can (and can't) do for you. Read on to learn more about the aquatic wonder, including real benefits, side effects, and tips for incorporating sea moss into your own routine.

Experts Featured in This Article:

Jen Scheinman, MS, RDN, CDN, is a registered dietitian nutritionist and the creator of Next Jen Health.

Mascha Davis, MPH, RDN, is a registered dietitian and the author of "Eat Your Vitamins."

What Is Sea Moss?

Sea moss, also known as Irish moss or red seaweed, is a type of red algae that grows along the rocky parts of the Atlantic coastlines of Europe and North America. "While it's gaining a lot of popularity in the wellness world now, it's actually been consumed as part of traditional diets, especially in coastal regions like the Caribbean, Ireland, and parts of Asia," says Jen Scheinman, MS, RDN, CDN.

Known for its high nutrient content, sea moss is a great source of iodine, potassium, calcium, and vitamins A, D, E, and K. It's often used in food for its gelling properties, which means it often comes in gel form. Scheinman explains that "while there are not a lot of studies done with sea moss, it's purported to have benefits ranging from thyroid health to gut health."

"A four-tablespoon serving of Irish sea moss provides 10 percent of the daily value (DV) for iron, 7 percent of the DV for magnesium, and 4 percent of the DV for zinc, all for only 10 calories," says Mascha Davis, MPH, RDN. Sea moss supplements are typically sold in gel, gummy, or tablet form.

Sea Moss Health Benefits

Here's a list of what sea moss can do for your health, according to experts. As a note, make sure to consult with a doctor before starting any new medication or supplement, especially since supplements are not regulated by the Food and Drug Administration (FDA).

Improved thyroid function: One remarkable benefit of sea moss is its high iodine content, which is crucial for proper thyroid function. This vital nutrient helps in the production of thyroid hormones, which are responsible for regulating metabolism, energy production, and cellular repair in the body. That said, "if you are considering using sea moss and you have a thyroid disorder, you'll definitely want to connect with your healthcare practitioner, as too much iodine can have a negative impact on the thyroid," Scheinman cautions.
Stronger immunity: Sea moss is known for its potential to support a healthy immune system. Packed with antioxidants and vitamins such as vitamin C, sea moss may play a role in bolstering the body's defenses against common illnesses and infections.
Healthier skin: There's a reason people start to see a glow after taking sea moss. The supplement is high in sulfur, which is often dubbed "nature's collagen" and used as a therapeutic agent in a variety of dermatologic disorders. It may enhance the elasticity and suppleness of the skin, promote faster healing of cuts and burns, and provide relief for conditions such as eczema and psoriasis.
Better gut health: "Sea moss is a good source of fiber and prebiotics (nutrients that support your gut microbiome), so it may have a beneficial effect on gut health," Scheinman says. Sea moss also supports digestive health thanks to its high mucilage content. This gel-like substance may help gut health by easing discomfort and aiding in the smooth transit of food through the digestive tract.
Reduced inflammation: The high antioxidant content of sea moss means that it could help lower inflammation and potentially lower your risk of chronic illness. This includes conditions like heart disease, some forms of cancer, and metabolic conditions like type 2 diabetes, Scheinman says.

Sea Moss Side Effects

While sea moss is often celebrated for its health benefits, it's important to be aware of its potential side effects, too. Overconsumption can lead to an excess of iodine, which might disrupt thyroid function. Additionally, because sea moss acts as a blood thinner, those taking anticoagulant medications should exercise caution and speak with a doctor before using sea moss. On that note, it's always advisable to consult with a healthcare provider before incorporating sea moss, or any new supplement, into your diet.

Also worth nothing: "Sea moss might pose a risk of elevated heavy-metal intake since seaweed has a tendency to absorb and accumulate heavy metals," Davis tells PS. Plus, "eating too much sea moss can trigger an upset stomach, diarrhea, and/or constipation," Scheinman says.

How to Add Sea Moss to Your Diet

Once you get the go-ahead from your doctor, adding sea moss to your diet is simple (with a little know-how). You can also take sea moss in capsule form and skip the recipes, but here are some more creative ideas to add sea moss into your routine:

Smoothies: Add sea moss gel to your favorite smoothie recipe for a boost of nutrients. You'll even find it in Hailey Bieber's viral Strawberry Glaze smoothie at Erewhon.
Teas and beverages: Stir a spoonful of sea moss gel into hot teas or homemade juices.
Soups and stews: Mix sea moss gel into broths or stews to thicken them and add more minerals.
Baked goods: Use sea moss as a healthy additive in bread, cakes, or muffins.
Sauces and dressings: Blend sea moss into sauces, dressings, or dips for added texture and nutrients.
Breakfast bowls: Top off oatmeal or yogurt bowls with a spoonful of sea moss gel.
Desserts: Incorporate sea moss gel into dessert recipes like puddings or vegan jellies for a healthful twist.

- Additional reporting by Chandler Plante

Lauren Manaker is an award-winning registered dietitian and freelance writer who is passionate about providing evidence-based nutrition information in a fun and interesting way

Is Everyone "Fibermaxxing" Without Me?

Lauren Manaker — Wed, 01 Jul 2026 05:50:04 -0700

Move over protein, there's a new macronutrient in town. We talk a lot about how important it is to hit your daily protein goals, sharing high-protein desserts, trying protein coffee, and even taste testing that viral protein popcorn. But with only about 5 percent of the US population meeting the current recommendations for fiber intake, the tides have started to turn, leading to "fibermaxxing."

In essence, fibermaxxing aims to increase the amount of high fiber foods in each meal. Think: leafy greens, berries, legumes, whole grains, nuts, and seeds. On TikTok, people participate by making huge salads with ingredients like cabbage, carrots, and broccoli slaw. "By increasing fiber intake through fibermaxxing, individuals can create a healthier gut environment and unlock the key to more effective weight management and overall wellbeing," says dietitian Michelle Cardel, PhD, MS, RD.

But is all this fiber really necessary? And if so . . . why should you care? Ahead, we break down exactly how much fiber you should try to consume daily, including the many benefits of eating more fiber, and the best foods to help you do so. Read on for the full fiber breakdown.

Experts Featured in This Article:

Mary Ellen Phipps, MPH, RDN, LD, is a registered dietitian nutritionist, author of "The Easy Diabetes Cookbook," and the founder of Milk & Honey Nutrition.

Kelly Jones, MS, RD, LDN, is a board certified specialist in sports dietetics and owner of both Kelly Jones Nutrition and Student Athlete Nutrition.

Michelle Cardel, PhD, MS, RD, is a registered dietitian and chief nutrition officer at WeightWatchers.

How Much Fiber Do You Need?

The recommended daily intake of dietary fiber varies based on age and gender. According to the Institute of Medicine, men under 50 should aim for 38 grams of fiber daily, while men over 50 should aim for 30 grams. For women under 50, the recommendation is 25 grams per day, and for women over 50, it's 21 grams. However, these are general guidelines, and individual needs may vary. It's always wise to consult with a healthcare professional for more personalized dietary advice.

Why Fiber Matters

Fiber is a game-changer nutrient in the world of nutrition. It's the unsung hero of a balanced diet, functioning as the underpinning of optimal digestive health and playing a pivotal role in maintaining overall well-being. Along with helping promote regular bowel movements, it can also increase satiety, helping you feel fuller for longer. It even plays a role in controlling blood sugar, and certain types of fiber are associated with a lower risk of heart disease due to its ability to reduce levels of LDL ("bad") cholesterol.

Unfortunately, many people aren't consuming the recommended amount of fiber every day, says Mary Ellen Phipps, MPH, RDN, LD. And not consuming enough fiber can be linked to some unsavory effects, including constipation, elevated blood sugars, and more.

Types of Fiber

There are two main types of fiber: soluble and insoluble. The soluble variety (found in foods like oats, avocado, and apples) has "beneficial effects on satiety, blood-sugar control, and blood cholesterol management," says Kelly Jones, MS, RD, LDN. "When soluble fiber dissolves in digestive liquids, it forms a gel, causing food to move more slowly through the digestive tract. This can help you feel fuller for longer while slowing the release of energy into the bloodstream, aiding in more stable energy levels as well as a reduced chance of a quick rise and subsequent quick drop in blood sugar."

"Soluble fiber has been shown to lower LDL ('bad') cholesterol levels by binding to cholesterol particles and helping the body flush them out," Dr. Cardel says. On top of that, soluble fiber is known to support microbiome health as a prebiotic, Jones explains. As a reminder, prebiotics act as fuel for the beneficial bacteria living in your gut.

Insoluble fiber, on the other hand, acts as a natural laxative, enhancing digestive health by adding bulk to the stool and promoting regular bowel movements because it doesn't dissolve in water. Sources of insoluble fiber include whole grains, wheat bran, and nuts.

How to Get More Fiber

Research in The BMJ shows that most adult Americans consume around 17 grams of fiber per day, which is far less than what's recommended. Luckily, bumping up your fiber intake is simple to do with a little know-how. Here are some fiber powerhouses to keep in mind (whether you're interested in fibermaxxing or not):

Whole grains (oats, quinoa, brown rice)
Beans
Lentils
Berries (especially blueberries and raspberries)
Apples
Bananas
Pears
Avocados
Veggies
Popcorn
Dark chocolate
Nuts (almonds, walnuts)
Seeds (chia seeds, flax seeds)

No matter what you choose, start small by having a bowl of oatmeal for breakfast, adding some extra veggies to your soup, or snacking on an apple at lunchtime. "If you're looking to increase your fiber intake, increase gradually," Phipps advises. "Even adding five grams of fiber per day can impact GI health and blood-sugar balance."

What Happens If You Eat Too Much Fiber?

A word of caution before going all-in on the fibermaxxing trend: while a high-fiber diet has many advantages, adding too much fiber too quickly can lead to discomfort. "If your fiber intake is low, it's best to take the slow and steady approach to avoid irritating your gut bacteria," Dr. Cardel says. "When there's too much fermentable fiber in your gut, this can lead to excess gas production, bloating, and disruption in motility." She recommends starting with half the recommended dosage (or even less if your fiber intake is on the lower side).

Consider keeping tabs on your phone so you don't lose track of how much fiber you're actually consuming. When eating more fiber, it's also key to increase your water intake to help soften the bulk. Because soluble fiber dissolves in digestive liquids, if you don't drink enough water, it could potentially lead to feelings of constipation. "As with any trend, there is no one-size-fits all approach for everyone," Dr. Cardel adds. "It's always important to consider your own personal health needs, medical history and how your body responds before making significant changes to your diet."

- Additional reporting by Chandler Plante

Lauren Manaker is an award-winning registered dietitian and freelance writer who is passionate about providing evidence-based nutrition information in a fun and interesting way.

Chandler Plante (she/her) is a staff writer and PS Fit producer on the health and fitness team at Popsugar. She has over five years of industry experience, previously working as an editorial assistant for People magazine, a social media manager for Millie magazine, and a contributor for Bustle Digital Group. She has a degree in magazine journalism from Syracuse University and is based in Los Angeles.

How to Eat Like You Live in a "Blue Zone"

Chandler Plante — Wed, 01 Jul 2026 05:50:03 -0700

Blue zones do it better. After spending a month in a blue zone (i.e. areas of the world where people consistently live longer), dietitian and content creator Maggie Hennigan left feeling so good, she decided to start re-creating some of her favorite blue zone meals at home. Her main goal: "To make my life as much like a blue zone as possible," she shared in a 2024 TikTok. "Obviously, that includes food."

Blue zones - including Nicoya, Costa Rica, which Hennigan visited - are major hubs for wellness and longevity. But the good news is, you don't have to live in an actual blue zone to re-create some of the most commonly consumed foods. In fact, many of the blue zone health benefits are attributed to specific diets, foods, and community practices.

Considering that the heritability of the human lifespan is only about 50 percent, Hennigan might be on to something with her blue zone meals. Registered dietitian Amanda Blechman agrees. "While there are a variety of factors that could contribute to the longer-than-average lifespan in these populations, the foods they eat could very well play a role in the longevity they enjoy," Blechman says. "In general, eating more plant-based and nutrient-dense foods like vegetables, fruits, whole grains, high-quality dairy products, and fortified soy milks can increase one's intake of nutrients that we often fall short on here in the US."

If you can't visit an actual blue zone, but still want to reap the longevity benefits, we rounded up some easy blue zone-inspired recipes to get you started. Read on for all the blue zone meal inspo, featuring tips from actual dietitians.

Experts Featured in This Article

Amanda Blechman, RD, is a registered dietician and the director of health and scientific affairs at Danone North America.

Wendimere Reilly, RDN, LDN, is a registered and licensed dietitian in Florida and member of the Nature's Sunshine scientific advisory board.

Where Are the Blue Zones?

Five of the most well-known blue zones include:

Ikaria, Greece
Loma Linda, California
Sardinia, Italy
Okinawa, Japan
Nicoya, Costa Rica

What Are Blue Zone Foods?

The exact ingredients vary based on location, but generally speaking, blue zones do share some dietary similarities. "While each blue zone has its own traditions and ways of preparing food, all follow a predominantly plant-based eating pattern that emphasizes foods like beans, whole grains, vegetables, fruits and nuts," Blechman says. Expect to see colorful plates filled with nutrient-dense foods like dark leafy greens, berries, and legumes like beans, chickpeas, and lentils, says Wendimere Reilly, RDN, LDN.

Whole grains (including oats, barley, quinoa, and brown rice) are also blue zone staples, along with several types of nuts and seeds. "Flavor is enhanced from olive oil, herbs, and spices such as turmeric, cinnamon, oregano, cumin, rosemary, and thyme," Reilly says. Animal-based foods like eggs, fish, and fermented dairy products like kefir and yogurt complement the rest of the diet.

It comes as no surprise that the blue zone drink of choice is water. That said, beverages like coffee, tea, and red wine are also enjoyed in blue zones.

What Foods Do Blue Zones Avoid?

Moderate consumption is key, especially when it comes to meat. Blechman notes that most blue zones limit their meat intake to small servings five times a month. "That's a lot less than we tend to consume as part of the average American diet," she says. "They also tend to consume significantly less added sugar than most Americans, though they don't eliminate it completely and include it mindfully into their day."

Blue Zone Meal Benefits

There's plenty of benefits to blue zone eating, including blood sugar management, reduced risk of type 2 diabetes, better sleep quality, and reduced inflammation. Here are some other compelling perks:

Diverse nutrients: Blechman says common blue zone foods have nutrients people in the US are often missing. These include fiber, calcium, vitamin D, and potassium.
Better heart health: Basic blue zone foods like fruits, vegetables, nuts, and soy can promote better heart health (which is great for longevity).
Improved gut health: A 2022 study published in The American Journal of Clinical Nutrition found that the flexitarian diet embraced by many of the blue zones (plant-based with animal products in moderation) was associated with higher gut microbiome diversity, Blechman says. According to Reilly, fermented foods like sourdough, sauerkraut, kimchi, and yogurt may also be to thank for these findings. Better gut health can contribute to better digestion, increased immunity, reduced inflammation, and even improved mood.
Improved metabolic health: Blue zone ingredients can help supply our cells with energy, Reilly says. That can make it easier for your body to convert food into energy, promoting better metabolic health.

While blue zone eating is generally considered safe for most people, watch for deficiencies in vitamin B12, zinc, and calcium. People with digestive issues like IBS may also find the transition more difficult, so make sure to consult your healthcare provider before making any major changes to your diet.

Tips For Blue Zone Eating

If you want to turn your kitchen into a mini blue zone, our experts have some suggestions.

Start small: "A simple way to begin is by dedicating one day per week to plant-based eating and gradually transitioning animal proteins to smaller side portions during the rest of the week," Reilly says.
Add to your plate: "Focus on nutritious foods to add as opposed to foods to avoid," Blechman says. "Beans are huge in the blue zones, so making them a staple in some of your go-to recipes can be a good place to start adding a little blue zone inspiration."
Eat with your community: To really embrace the blue zone ethos, Blechman encourages you to share meals with friends and family. "Celebrating connection and the joy of delicious food is a cornerstone of the blue zone lifestyle," she says.

Some of Blechman's favorite ideas include swapping kidney beans for meat in chili, adding chickpeas to your salad, or making a three-bean salsa dip. For fruits and veggies, she suggests making a smoothie to quickly pack in more nutrition. "I like to make mine with frozen fruit, some kind of green veggie . . . and soy milk for a plant-based source of complete protein," she says.

Blue zone snacks might include nuts and a fermented dairy product like yogurt (or a plant-based alternative). Just remember that "blue zone eating is a lifestyle not a diet," Reilly says. "Choose more plant based whole foods, less ultra-processed foods and added sugars. The goal is delicious, nutritious and most importantly, sustainable." Read on for more blue zone meal ideas, with recipes for better health and longevity.

"Dopamine Drinks" Are Replacing Alcohol - I Put the TikTok Trend to the Test

Chandler Plante — Wed, 07 Jan 2026 06:00:03 -0800

A drink designed to make you feel happier? Spectacular, give me 14 of them right now. You may have already heard of "dopamine dressing" or "dopamine decor," but allow us to introduce you to "dopamine drinks" - the latest neurotransmitter it-girl. These mood-boosting mocktails come prepared to replace the dregs of your last sleepy girl mocktail, so if you haven't already gotten on the functional mocktail bandwagon, now's the time.

Given the current state of the world, it's not entirely shocking that people are looking for a simple way to boost their mood. Indulging in an occasional cocktail might seem like the obvious solution, but content creators like Olivia Noceda say dopamine drinks are the better (and potentially more effective). "Did you know there's actually data showing a rise in dopamine from drinking mocktails?" Noceda asked in a January 2024 TikTok. "The difference is, you actually wake up the next day feeling great." Better mood and no hangover? I'm listening.

In the case of dopamine drinks, it's less about following a specific recipe, and more about your intentions. Are you using ingredients that promote dopamine production? Are you enjoying your dopamine drink in a feel-good setting? To give you a better idea of how dopamine drinks work (and determine whether the trend is beginner-friendly), I attempted to create one myself, crafting a mood-boosting mocktail using ingredients in my own kitchen.

Read on to see how it turned out, and check out a few tips from RDs to help make your own dopamine drink more effective.

Experts Featured in This Article:

Melanie Murphy Richter, MS, RDN, is a registered dietitian nutritionist at Wholistic Ritual and director of communications at nutrition tech company L-Nutra, Inc.

Pam Cho, MS, CNS, is an integrative clinical nutritionist with functional medicine company, Designs for Health.

How Do Dopamine Drinks Work?

"Many people today struggle with low dopamine due to chronic stress, poor sleep, ultra-processed foods, and constant digital stimulation," says registered dietitian nutritionist Melanie Murphy Richter, MS, RDN. The good news, according to integrative clinical nutritionist Pam Cho, MS, CNS, is that nutrition can help increase these dopamine levels. "Consuming nutrients that can lead to a boost in dopamine can [improve] your mood, motivation, increase your focus, memory, and help with learning," Cho says.

While there are certain ingredients that are especially effective for boosting dopamine (more on that in a minute), even the mere act of creating a dopamine drink is impactful. "Just the act of making and drinking a beverage you are looking forward to can boost dopamine release from the pleasure centers of the brain," Cho says. In other words, if you're excited about your dopamine drink, you're already on the right track.

What to Add to Your Dopamine Drink

To maximize the feel-good effects of your dopamine drink, it helps to know which foods boost dopamine. "Dopamine is made from the amino acid L-tyrosine, found in foods like almonds, pumpkin seeds, and bananas," Richter says. But eating foods with L-tyrosine isn't enough. You also need co-factors like B vitamins, magnesium, and iron to convert the amino acid into dopamine efficiently, Richter explains.

"The viral dopamine drink trend is fun, but if we're really looking to craft a mocktail that actually supports dopamine production, we need to get strategic," she says. That means using ingredients that "fuel the neurotransmitter pathways responsible for mood and motivation." Not sure where to start? Here's a few mood-boosting ingredients our experts recommend for more functional dopamine drinks:

Unsweetened cacao or matcha: "Cacao contains flavonoids and PEA (phenylethylamine), which promote dopamine release, while matcha provides L-theanine to support dopamine stability and counteract depletion caused by stress," Richter says. Both would make a strong base for a dopamine drink.
Banana puree: Bananas are a natural source of L-tyrosine, but it also contains B6, which is "essential for converting tyrosine into dopamine," Richter says.
Himalayan salt: Salt provides trace minerals like magnesium and zinc, Richter says, both of which support dopamine metabolism and nerve signaling.
Wild blueberries: Packed with antioxidants, these berries are "rich in polyphenols that protect dopamine-producing neurons from oxidative stress," Richter says.
Tahini or almond butter: It might sound unusual to add into a drink, but for a functional dopamine drink, these ingredients are packed with healthy fats and L-tyrosine.
L- theanine mixers: "L- theanine is a building block of dopamine, so the intake can help boost dopamine production," Cho says. You can find it in green, black, or rooibos tea, as well as certain adaptogen drinks like Recess.
Vitamin C: This nutrient "can help improve mood and is a building block to dopamine," Cho says. You can find it in fruits like oranges, berries, mango, papaya, and kiwi, all of which would add great flavor to a dopamine drink.
Magnesium: "When we are stressed, dopamine gets used up," Cho says. "Consuming magnesium plays a role in protecting against the effects of stress." You can find it in magnesium-rich foods like blackberries, papaya, and dark chocolate (a chocolate dopamine drink? Sign us up).

What to Avoid in Your Dopamine Drink

Now that you know what to add for a more effective dopamine drink, it's also important to know what not to include. Here's what experts say to avoid for the best results:

Artificial sweeteners: Sweet drinks may taste amazing, but they're not the greatest when it comes to the feel-good effects. According to Richter, these quick sugar spikes can interfere with dopamine signaling, which might not be the best for your mood. To this point, Cho says that high amounts of sugar have also been linked to depression. That said, if you enjoy the sweeter taste, you can try adding a natural sweetener like agave, as it's less likely to spike your blood sugar.
Alcohol and caffeine: These common dopamine disruptors may feel like a given, but it's important to note that - while these ingredients can trigger a dopamine release, they can also create dependency, Cho says.
Flavors you dislike: At the end of the day, you should always look forward to your dopamine drink. "Because Dopamine comes from the reward center, if you add ingredients that you are not a fan of, or are not looking forward to your mocktail, it can decrease the dopamine boost from the mocktail creation," Cho explains.

My Dopamine Drink

Intrigued by the concept of dopamine drinks, I set out to create my own. I'll admit I'm not much of a mixologist, but I do believe three years of sobriety turned me into something of a mocktail expert. To start, I picked a few functional ingredients recommended by Richter and Cho: blueberries and blackberries. I mashed these up into an aesthetically pleasing coupé glass (I believe presentation to be an essential part of the dopamine drink experience) and added a splash of lime juice for taste.

From here, I poured a black cherry Recess mood drink (which is packed with L-theanine and magnesium) into the glass. I strained the concoction, added a lemon garnish and said a silent prayer that this would boost my dopamine levels. The end result was surprisingly mild, a bit tart, and very much appreciated after a long day of work.

As a lover of sweet treats, I do think my dopamine drink would've been better with a bit of agave or simple syrup (added sugars be damned). I could've also kept the blackberries in the glass, straining only the blueberries for added flavor. Still, I can confirm that finding time to sip my dopamine drink did brighten up my day. And that's kind of the point, right? While you can make your mocktail more effective from a nutritional standpoint, indulging in the experience and creating a drink you genuinely look forward to is half the fun.

Should you try the trend yourself, don't expect to feel like a different person after the first sip. But if you're looking to cultivate more joy amidst all the ongoing chaos, I'll dopamine drink to that.

Chandler Plante (she/her) is an assistant health and fitness editor for PS. She has over four years of professional journalism experience, previously working as an editorial assistant for People magazine and contributing to Ladygunn, Millie, and Bustle Digital Group.

Your Ultimate Guide to Dorm Room Snacking

Tayler Adigun — Fri, 03 Oct 2025 09:08:19 -0700

There's a lot going on when it comes to college life: the days are long, and the requirements are unforgiving. Sometimes you're lucky to even eat at all. Balanced meals are few and far between, and the concept of breakfast quickly becomes a foreign one, so prioritizing nutritious food and healthy snacks often falls to the bottom of your to-do list, if it's even on there at all. Moreover, the limited space in dorm rooms makes it difficult to store and cook your own meals, so you're often left at the mercy of the dining hall or the rare but treasured off-campus friend.

This doesn't mean you can't incorporate some nutritious bites into your on-campus diet. You just have to get a little strategic and creative with your food selections. Thankfully, CVS has it all: the grab-and-go bars, high-protein options, and sweet treats you need to move healthy snacking to the top of that to-do list.

I Tried Starbucks's New Lattes and Could Hardly Taste the 36 Grams of Protein

Chandler Plante — Mon, 29 Sep 2025 12:40:02 -0700

When I first heard "Starbucks" and "protein coffee" in the same sentence, I expected the worst. I could almost taste the gritty texture, the thinly-concealed whey, the cloyingly sweet flavor profiles. But after trying the coffeehouse's new protein lattes and protein cold foams for myself, I realized I may have been too quick to judge. With up to 36 grams of protein per grande size drink, these coffees might actually be a great addition to your morning routine, especially if you struggle to hit your protein goals.

To confirm our suspicions, we asked a dietitian to break down the nutrition behind protein coffee, including whether this amount of protein is safe and/or necessary. From the potential benefits, to a few important considerations, we have the full latte rundown. So if you're still debating whether these new protein drinks are a good fit for you, here's everything to know before adjusting your go-to order (plus, what to expect from the taste).

Experts Featured in This Article:

Dominique Adair, MS, RD, is a registered dietitian and clinical director at Knownwell - a weight-inclusive healthcare company.

Starbucks Protein Coffee Taste

Starbucks's protein coffee is made possible via protein cold foam, protein lattes, and protein-boosted milk (12 to 16 grams of protein), which you can add to any drink containing milk in the recipe. These drinks use whey protein, and as of Sept. 29, they'll be available year-round. Consumers can also add the new protein cold foam - which comes in plain, sugar-free vanilla, banana, vanilla, chocolate, matcha, salted caramel, and brown sugar - to any cold coffee, iced tea, or Refreshers. The protein cold foam drinks officially joining the menu include:

Iced banana cream protein matcha: 24 grams of protein, 430 calories, 36g sugar, 20g fat
Iced vanilla cream protein latte: 26 grams of protein, 390 calories, 25g sugar, 21g fat
Chocolate cream protein cold brew: 19 grams of protein, 330 calories, 26g sugar, 15g fat

The protein lattes (available hot or iced) include:

Sugar-free vanilla protein matcha: 28 to 36 grams of protein, 240 calories, 16g sugar, 7g fat
Sugar-free vanilla protein latte: 27 to 29 grams of protein, 230 calories, 15g sugar, 6g fat
Protein matcha: 28 to 36 grams of protein, 300 calories, 30g sugar, 7g fat
Vanilla protein latte: 27 to 29 grams of protein, 310 calories, 34g sugar, 6g fat

I had the opportunity to try four new drinks at my local Starbucks (two of the protein cold foams, and two of the protein lattes). I chose the iced chocolate cream protein cold brew, iced vanilla cream protein latte, iced vanilla protein latte, and iced sugar-free vanilla protein latte. Upon first sip, I was struck by how little the protein seemed to affect the flavor and texture of these drinks. While I expected the coffees to register as gritty or dense (which sometimes happens with my protein powder coffees), the lattes were completely light and smooth. "Goes down easy," I wrote in my notes (and truly, it was a challenge not to finish all four coffees).

I detected zero unpleasant or unusual aftertastes, although I suspected that some of the flavors (specifically the vanilla lattes) tasted a little less robust than their traditional counterparts. Still, if you're worried about tasting the extra protein content in any significant way, I'd say you have nothing to fear. The chocolate cream protein cold brew was by far my favorite (and the baristas agreed), but you really can't go wrong. My biggest complaint, in fact, was that there weren't more fun flavors to try.

Starbucks Protein Coffee Nutrition

Having confirmed that the protein coffees taste great - what about the nutrition? "Getting enough protein throughout the day supports muscle health, keeps energy levels steady, and helps you feel satisfied between meals - so adding it to your coffee can be an easy way to contribute to your daily protein needs," says dietitian Dominique Adair, MS, RD. That said, Adair recommends viewing these protein-packed lattes as supplements, not quick fixes. While she confirms that consuming 19 to 36 grams of protein in one sitting is generally safe for most people, meals and snacks should still serve as your key source of protein (since they also provide vital nutrients like vitamins and minerals).

Another thing to keep in mind is that "adding protein, especially whey powders, to drinks may come with added sugars and other additives," Adair says. "This is often done to mask the bitter or chalky taste of protein powders and improve texture, so being savvy about what's in these drinks can help avoid unwanted ingredients." And indeed, you might notice higher amounts of sugar or additional calories in Starbucks' protein drinks. Adair also notes that everyone's specific protein needs are different, with factors like age, sex, activity level, health goals, chronic conditions, - and yes - personal preferences, all playing a role. For more personal nutrition advice, remember to always speak with a dietitian or healthcare professional.

The Bottom Line

Within the past year, consumers have been inundated with everything from protein cereal to protein popcorn. It's true that protein is important . . . but it isn't the end-all-be-all either. "Prioritizing protein blindly while overlooking other sources of nutrients isn't something I recommend," Adair says. "Protein should be considered in the context of all food groups, alongside fruits, vegetables, and whole grains."

If adding a little protein to your morning coffee helps you meet your goals, we're all for it. But if you're experiencing protein fatigue, it's absolutely OK to sit this one out and enjoy your regular latte in peace. "The protein trend has proven to be beneficial for some; however, it's perfectly fine to not want all of your meals to be packed with protein," Adair says. Generally, she says aiming for 15-30 grams of protein per meal is a good rule of thumb. "Because there are so many naturally protein-rich foods to choose from, some people simply prefer to meet their protein needs through meals and snacks they enjoy rather than adding protein to their coffee."

I Tried Alex Cooper's New Protein Drinks - and Was Pleasantly Surprised

Chandler Plante — Wed, 10 Sep 2025 14:00:01 -0700

Alex Cooper knows what the unwell girlies are craving. Having built a platform off radical honesty, unfiltered advice - and OK sure - a few questionable decisions, the media mogul knows what it takes to persist under any circumstances. Her newest launch, Unwell Hydration With Protein, bottles this same ethos . . . literally. With ingredients like electrolytes, essential B vitamins, and a healthy dose of clear protein, it's the kind of product you'd expect to revive you from a gnarly hangover. On brand and functional. But in the spirit of Father Cooper, we have two very candid questions. One: can you sip these new drinks without gagging? And two: do they actually work?

From a nutritional standpoint, the Unwell ingredients seem to check out. Dietitian Sarah Glinski, RD, approves of the electrolytes (which include 490 mg of sodium, 60 mg of magnesium, and 190 mg of potassium). She even appreciates the added boost of protein. But there are still some important considerations to keep in mind, especially for athletes and those with kidney disease or high blood pressure. Read on to get the full rundown - including our honest Unwell Hydration With Protein taste test.

Experts Featured in This Article:

Sarah Glinski, RD, is a Canada-based dietitian specializing in gut health.

Unwell Protein Drink Benefits

These new drinks claim to deliver 10 grams of high quality clear protein for only 60 calories, which Glinski sees as a major plus. "While 10 grams of protein per bottle isn't a huge amount (I typically recommend people choose protein supplements with at least 20 grams of protein per serving), it can provide a protein boost in a convenient and tasty format," she says.

Research also shows that whey protein - the kind used in Unwell - can help with muscle growth and muscle strength. While 10 grams of protein is not hugely significant, it's also worth noting that this drink can contribute to your daily protein intake, which could be beneficial for anyone struggling to hit their goals. Ingredients like potassium and magnesium also support muscle and nerve function, Glinski says.

Lastly, Unwell Protein contains a relatively high amount of sodium, at 490 mg. This is great for athletes, or anyone nursing a hangover, Glinski says. Just be cautious if you're not already losing a lot of salt through sweat, as most people in the US already consume far more than the recommended 2,300 mg of sodium per day.

What to Consider About Unwell Protein Drink

It might be tempting to reach for Unwell every time you have a hangover or tough workout class, and it definitely can provide some reprieve . . . in moderation. But drinking too much may be problematic. "The main red flags for this beverage mostly pertain to people with kidney disease or high blood pressure," Glinski says. Those with kidney disease often need to reduce their protein intake to relieve strain on the kidneys, and those with high blood pressure may need to watch their sodium intake.

"This drink contains about 20 percent of the maximum daily recommended intake for sodium," Glinski explains. "Sodium pulls water into the blood, which increases the pressure on the blood vessel walls. Consistently high sodium intake can lead to chronically increased blood pressure." If you're downing multiple bottles of Unwell Protein a day, you could easily surpass this sodium threshold.

It's also important to note that Unwell Protein is good for recovery, but with only two grams of sugar, it's not exactly a sports drink. "I typically prefer to see sports drinks contain a source of fast-acting carbohydrates, such as glucose, to provide quick energy during longer bouts of exercise," Glinski says. "If a person plans to use this for hydration in a sports setting, I would recommend including an additional source of fast-acting carbohydrates, especially if they're training for longer than an hour."

Unwell Protein Drink Taste

We've established the nutritional ins and outs - but how does Unwell Hydration With Protein actually taste? The short answer . . . surprisingly good. Just remember to shake well and enjoy cold for the best tasting experience. Here's how mine went:

Raspberry Melon: These drinks are seriously tart - a revelation I enjoyed as a lover of all things sour. I didn't notice any salty aftertaste (the kind you sometimes get with electrolyte drinks), just the delicious, punchy flavor. After tasting for a second time, I can confirm that this was my favorite flavor.
Watermelon Strawberry: Again, this is not your typical fruit-forward drink. This particular flavor reminded me exactly of a watermelon ring pop - candy-like, but borderline sour in the best way. I will say there wasn't a huge distinction between this drink and the Raspberry Melon, although this one might've been slightly less tart. Still, I'm not complaining.
Peach Tangerine: Arguably the most refreshing of the three flavors, I'd say this was also the sweetest. It's peachy and fairly mellow, but the flavor is definitely still there. I almost wish it were carbonated like an orange soda . . . but that's just me. Overall, these drinks all get a huge thumbs up from me (which is high praise, coming from an unwell girlie herself).

Caffeine Doesn't Have to Be Bad For You

Andi Breitowich — Thu, 21 Aug 2025 15:00:01 -0700

Most people, myself included, start their morning with a cup of coffee. Or, more specifically, a cup of caffeine. Some folks even have a second or third cup once the clock strikes noon to power them through the rest of the day. But between sips, you may be wondering: Is caffeine bad for you?

In short, no. "Caffeine can be 'good' for you when consumed in moderation since it provides clear benefits, such as improved focus, enhanced physical performance, and potential protection against certain diseases; however, excessive intake or sensitivity can lead to negative side effects like anxiety, sleep disruption, and dependency," says Shoshana Ungerleider, MD.

But how much caffeine is necessary for you to cash in on these perks? And how much can you have before it becomes dangerous? Here's what experts have to say.

Experts Featured in This Article:

Shoshana Ungerleider, MD, is a board-certified internal medicine physician and founder of End Well Foundation.

Aderet Dana Hoch, RD, is a registered dietitian and founder of Dining with Nature.

What Is Caffeine?

Caffeine is a naturally occurring stimulant found in various plants, such as coffee beans, tea leaves (including black, green, white, and matcha tea types), and cacao pods, Dr. Ungerleider says. "In its pure form, caffeine is a white, bitter-tasting powder that acts as a central nervous system stimulant, because it works by blocking adenosine, a brain chemical that promotes sleep, resulting in increased alertness, focus, and reduced fatigue."

The stimulant is not a nutrient, so caffeine itself has no calories, fat, protein, vitamins, or minerals, Dr. Ungerleider says. Instead, the exact nutritional information of caffeine comes down to the form it's consumed in.

Coffee and tea are the most common for a caffeine fix, but it's also found in soda, energy drinks, and energy bars. Additionally, some medications and supplements, including pain relievers and cold medicines, contain caffeine since adenosine receptors are involved in pain regulation, Dr. Ungerleider says.

Is Caffeine Good For You?

When consumed in moderation, caffeine can offer several notable health benefits. One of its primary advantages is improved alertness and cognitive function, Dr. Ungerleider says. "By stimulating the central nervous system, caffeine enhances mental focus, boosts short-term alertness, and improves overall cognitive performance."

Caffeine also demonstrates neuroprotective effects, as regular coffee consumption has been linked to a reduced risk of neurodegenerative diseases such as Alzheimer's and Parkinson's disease, Dr. Ungerleider says. A 2021 study even found that higher coffee consumption was associated with slower cognitive decline in executive functioning and attention span. As for other caffeine sources, recent research shows that green and black tea consumption significantly reduces the risk of dementia.

In the same vein, moderate caffeine intake has been tied to longevity, with studies showing a correlation between coffee consumption and a lower risk of premature death. Caffeine, particularly from coffee, has also been connected to a lower risk of chronic liver disease, including liver cancer, Dr. Ungerleider adds. Plus, the antioxidants in caffeine sources like coffee and tea help protect cells from oxidative stress (a bodily condition that happens when your antioxidant levels are low), and avoiding that stress helps prevent the development of chronic disease and aging, says Aderet Dana Hoch, RD.

Caffeine may also give athletic performance a leg up by increasing adrenaline levels, which not only improve endurance but also reduce the perceived effort of exercise, Dr. Ungerleider says.

Finally, it's worth noting the source of caffeine doesn't significantly alter its effects or potential health benefits, Dr. Ungerleider says. Instead, the "best" type of caffeine comes down to the additional benefits a source has to offer. For example, green tea contains antioxidants that provide a slew of perks like improved brain function, better heart health, and reduced inflammation, whereas caffeine from soda has little nutritional value.

How Much Caffeine Should You Drink a Day?

For most healthy adults, consuming up to 400 mg of caffeine per day is considered safe, Dr. Ungerleider says. This equates to roughly four 8-ounce cups of brewed coffee, eight 8-ounce cups of tea, or two 16-ounce energy drinks, depending on the brand.

However, pregnant people should limit their caffeine intake to 200 to 300 mg per day, though you should always talk with your doctor before making any dietary changes, Hoch says. For reference, a typical 8-ounce cup of coffee contains approximately 95 mg of caffeine, while tea generally has 30 to 50 mg per 8-ounce cup.

That said, Dr. Ungerleider explains that everyone's tolerance to caffeine is different, so you should adjust your consumption accordingly, since too much can lead to unpleasant side effects.

Side Effects of Caffeine

Caffeine can have negative effects on the body, particularly when consumed in excess, with the primary issue being sleep disruption. "By blocking adenosine, a brain chemical that promotes relaxation, caffeine can delay the ability to fall asleep and reduce overall sleep quality, especially if consumed later in the day," Dr. Ungerleider says. As a result, it's best to avoid caffeine at least five hours before bed.

Another unpleasant side effect: anxiety and jitters. "Caffeine increases adrenaline levels, which can cause restlessness, heightened anxiety, and shakiness," Dr. Ungerleider explains. Some people are more sensitive to caffeine than others, but those with anxiety disorders may benefit from reducing their consumption to lessen the chance of worsened symptoms, Hoch adds.

The release of adrenaline also increases your heart rate and blood pressure, so anyone with an arrhythmia, underlying heart condition, or high blood pressure should avoid caffeine without talking to their doctor, Hoch says. In high doses, caffeine can even cause heart palpitations or irregular heart rhythms, adds Dr. Ungerleider.

"When caffeine is consumed as coffee, the acidic nature can boost stomach acid production, causing acid reflux and gastrointestinal discomfort," Hoch says. This is especially common when coffee is consumed on an empty stomach, she adds. Just note other caffeine sources like tea typically don't have this effect since they're less acidic.

You also want to make sure that you're drinking six to eight glasses of water a day (around 64 ounces) in addition to coffee or tea, since caffeine is a diuretic - it increases the production of urine and may cause dehydration, Hoch says.

Beyond that, caffeine is an addictive substance, so over time, regular use can lead to dependency and withdrawal, Dr. Ungerleider says. "Those who consume caffeine daily may experience symptoms like headaches, fatigue, and irritability when they suddenly stop or reduce their intake."

So, Is Caffeine Bad For You?

Caffeine is not inherently good or bad for you, Hoch says. "It has its benefits and risks, but like anything, caffeine should be consumed mindfully, safely, and in moderation."

Dr. Ungerleider agrees, noting that for most people, moderate caffeine consumption can be part of a healthy lifestyle - particularly when sourced from beverages like coffee and green tea. "The key is balance, awareness of individual tolerance, and mindful consumption."

Andi Breitowich is a Chicago-based freelance writer and graduate from Emory University and Northwestern University's Medill School of Journalism. Her work has appeared in PS, Women's Health, Cosmopolitan, and elsewhere.

12 Surprisingly High-Protein Taco Bell Orders For Every Craving

Kaley Rohlinger — Thu, 14 Aug 2025 14:15:02 -0700

No matter what your fitness or wellness goals are, getting enough protein in your diet is a key part of fueling your body. According to the USDA, the recommended dietary allowance for protein is around 0.36 grams per pound of body weight, depending on your age, height, and activity level. As a general estimate, adults need 46-56 grams of protein per day, but you can calculate your exact needs on the USDA website. If you're very active or trying to build muscle, you may need even more protein in your diet.

The USDA has plenty of recommendations for the best way to meet your protein requirements, including consuming mostly lean protein that includes a good mix of seafood, nuts, and plant-based sources. But it's not always easy to make that perfect food-pyramid plate happen every day, whether that's due to a busy schedule, listening to your body's cravings, or just having a fun night out.

And sometimes, a girl's just gotta have her Taco Bell. Thankfully, with its variety of high-protein orders and delivery systems (we're looking at you, Crunchwrap), this beloved takeout option has plenty of meals with 20-plus grams of protein to fuel your body and keep you feeling satisfied. We scoured the brand's website for the nutrition info on every menu item and picked out the best high-protein Taco Bell options for your next drive-through run. (We stuck mostly to options for over 20 grams, but there are plenty others just below that number.)

Whether you are on your way home from a workout or need a fulfilling breakfast, here are the highest-protein Taco Bell orders you can place.

PSA: This Is How Often You Should Be Drinking Liquid I.V.

Ayana Herndon — Tue, 05 Aug 2025 13:45:02 -0700

Liquid I.V. is the tiny pouch that packs a punch, having become a go-to hydration tool for fitfluencers and next-day hangovers alike. The popular electrolyte powder is designed to help you refuel. Each packet contains electrolytes including sodium, potassium, and glucose, all of which are supposed to help the body absorb water more effectively, notes Charlotte Martin, MS, RD. Considering the fact that the risks of dehydration are pounded into our heads throughout our lives and include scary-sounding symptoms like dizziness, confusion, and even fainting, it makes sense that we might be drawn to something that claims to help us avoid those risks. But is it possible to use too much Liquid I.V., or any other electrolyte mix? And are there any negative side effects of using Liquid I.V. to help you hydrate?

The short answer is no, there's nothing inherently wrong with using Liquid I.V. once or twice a day for hydration, and for most people without preexisting conditions it shouldn't lead to any worrying side effects. But for the full rundown on electrolyte mix and Liquid I.V. side effects, as well as some input on how much Liquid I.V. you can have in a day, we tapped Martin. Here's what she said.

Experts Featured in This Article

Charlotte Martin, MS, RD, is a registered dietician based in Washington DC.

The Side Effects of Drinking Too Much Liquid I.V.

According to Martin, consuming Liquid I.V. ($27, Amazon) or another electrolyte mix once a day is likely fine. She does call attention to sodium content, though. "One packet of Liquid I.V. has about 500 milligrams of sodium," Martin says. Some brands, such as LMNT, have as many as 1,000 mg. But the recommended daily intake of sodium is 2,300 mg, Martin notes. (FWIW, some experts argue that this amount is too low for many healthy adults.) So if you already eat a high-sodium diet or have a condition that requires you to control your sodium intake, such as high blood pressure or kidney issues, the additional sodium in electrolyte mixes is something to be aware of. "High sodium intake can lead to symptoms like dizziness, high blood pressure, and swelling in your extremities," Martin says.

Does Liquid I.V. Have Caffeine?

The original Liquid I.V. doesn't have caffeine, but among the brand's variations is a Hydration Multiplier + Energy ($23, Amazon), which does contain caffeine. According to the website, each packet contains 100 milligrams of "natural caffeine" to increase focus, brainpower, and alertness.

Many electrolyte powders offer caffeinated versions, so double-check to make sure you know whether the one you use is stimulating or not. Martin says that occasionally using caffeinated hydration powders like Liquid I.V. Hydration Multiplier + Energy pre-workout is fine, but with some caveats. If you're sensitive to caffeine or never drink it, even 100 mg (about the amount in a regular cup of coffee) could "make your heart feel like it's about to explode," Martin says. And, of course, if you have a health condition that requires avoiding caffeine, you'll want to opt for a non-caffeinated electrolyte powder.

The Bottom Line

In conclusion, Liquid I.V. is generally a safe addition to your diet, just as long as you're using it in moderation. But it's worth noting that electrolyte powders aren't necessary to stay hydrated. In fact, on days that you're not very active, you may not need them at all, Martin says. So while they're fine to use in moderation if they "give you peace of mind and make you feel a little better," she says, for most people, they're not a requirement for a healthy lifestyle.

Ayana Herndon is a New York City-based freelance writer and graduate of the S.I. Newhouse School of Public Communications at Syracuse University. She has a passion for amplifying voices of color through her writing, which spans fashion, beauty, and lifestyle. Her work has appeared in PS and Women's Wear Daily.

So, Where Did We Land on Drinking Celsius?

Amara Amaryah — Mon, 04 Aug 2025 13:15:02 -0700

You are what you . . . drink? In some ways, energy drinks seem too good to be true, with alleged benefits like increased metabolism and boosted productivity. Recently, however, certain energy drink brands have been in the press for something other than the perks.

The FDA issued a warning in late July when it was discovered that a packaging supplier accidentally sent empty Celsius cans to High Noon, filling the cans with alcohol instead of the energy drink. Certain Celsius flavors are now being recalled since they may actually be filled with vodka. "We are working with the F.D.A., retailers and distributors to proactively manage the recall to ensure the safety and well-being of our consumers," said Krista Fontana, a spokeswoman for High Noon, in a statement sent to the New York Times. But even before this mishap, Celsius energy drinks in particular have faced a difficult uphill battle, battling allegations brought forth by folks on social media. While we know not to trust everything we see online, some TikTokers allege that Celsius energy drinks can lead to heart issues and cause spikes in blood pressure. But is there any truth to these claims?

We already know that caffeine overload can lead to heart palpitations, increased heart rate, high blood pressure, and insomnia, says emergency medicine specialist Joe Whittington, MD (a TikTok creator in his own right). "While these effects can cause just mild symptoms in some, in certain populations such as individuals with heart arrhythmias, high blood pressure, heart disease, or sleep disorders, the effects can be outright dangerous," he says.

Beyond all the troubling videos shared on social media, Celsius was also sued in November 2022 for stating its drinks contain "no preservatives," even though the ingredients include citric acid (a common preservative). The company claimed the citric acid was only used for flavoring, but still decided to settle the lawsuit. This, in combination with the TikTok claims, might explain the enduring distrust in Celsius. But are Celsius drinks really that bad for you? Or is the brand being unfairly targeted?

Before you cross Celsius drinks off your grocery list, we asked experts to share their thoughts on the energy drinks, including whether or not they're bad for you. Ahead, we broke down everything from the ingredients to the potential side effects - read on to find out more.

Experts Featured in This Article:

Joe Whittington, MD, is an emergency medicine specialist.

Kathleen Meehan, MS, RD, is an anti-diet dietitian and certified intuitive eating counselor.

Celsius Drink Ingredients

To start us off, here's a list of ingredients you'll find in a standard Celsius:

MetaPlus: The brand describes this as "a proprietary blend that enacts thermogenesis to accelerate metabolism and increase caloric burn." The ingredients in the blend include: green tea, EGCG (a type of plant compound and antioxidant), caffeine, guarana seed extract, taurine, and ginger root extract.
Carbonated water
Citric acid
Fruit juice
Vegetable juice
Sucralose
Natural flavor

The beverage is also labeled as vegan-certified, kosher, gluten-free, and soy-free. While the ingredients alone don't raise any major red flags, Dr. Whittington says the true safety of these ingredients depends on their dosage and individual tolerance. "When combined in an energy drink, the overall effect on a person can be different from consuming each ingredient individually," Dr. Whittington says. The presence of multiple stimulating ingredients like caffeine, guarana seed extract, and green tea extract can amplify the potential for adverse effects like anxiety, increased heart rate, and nervousness, he explains.

Another thing to consider for any energy drink: "The FDA's oversight into energy drinks primarily focuses on ensuring accurate labeling," Dr. Whittingon says. The agency does not conduct extensive pre-market testing or approval for dietary supplements or energy drinks, meaning it's the primary responsibility of manufacturers to ensure the safety of their products and to comply with all relevant regulations.

Celsius Side Effects

There's a lot of fear-mongering when it comes to Celsius drinks. Here's what to know about the actual side effects, according to experts.

Caffeine Content

One of the biggest concerns about Celsius drinks has to do with the caffeine content. The Celsius website says that, "Celsius is not recommended for people sensitive to caffeine, children under the age of 18, or women who are pregnant or nursing." But does that mean the amount of caffeine in Celsius drinks is dangerous?

Generally speaking, your daily caffeine intake should stay within 400mg, says Kathleen Meehan MS, RD, a certified intuitive eating counselor. "According to the Celsius label, the beverage appears to fall within this range," Meehan says. To this point, the standard Celsius drink contains 200mg of caffeine, according to the brand's website, while other iterations of the drink (like Celsius Heat) bump the caffeine content up to 300mg. For those with caffeine sensitivity, that amount can still feel like too much, especially all at once, but limitations vary from person to person.

"Some individuals are highly sensitive to caffeine and can experience adverse effects even with small amounts of less than 100mg," Dr. Whittington says. "It's essential for individuals who know or suspect they are sensitive to caffeine to pay close attention to their body's response when consuming products containing caffeine." If you know you're sensitive to caffeine, he recommends reducing caffeine intake or eliminating it altogether, depending on the severity of the symptoms. Signs of caffeine overload may include:

Heart palpitations
Increased heart rate
High blood pressure
Nervousness
Insomnia or problems sleeping

Caffeine Dependency

Dr. Whittington also invites those who regularly drink Celsius to consider the consequences of relying on caffeine. "Drinks with such high caffeine content can lead to dependency and addiction, causing individuals to consume more energy drinks to maintain the same level of alertness," he says. This is especially true for younger people who may not understand the risks.

Meehan adds that people often opt for drinks like Celsius when they want to feel more energized, which may actually be related to nutrition or a larger medical issue. "Energy levels are often impacted by restricting calories or eating low-carb, so I am always interested in a person's pattern of eating," Meehan tells PS. "I'm especially wary if someone relies on Celsius drinks to replace meals or provide energy when they really need more food." Running low on energy may signal the need for a high-protein snack, rather than an energy drink.

Is Celsius Bad For You?

Not inherently. Energy drinks in general increase your risk of caffeine overload and caffeine dependency. But is Celsius so unlike all the other trendy energy drink brands gracing your FYP? Those who want to enjoy the drink should "stay aware of the potential risks and make informed decisions about their beverage choices to safeguard their health and well-being," Dr. Whittington says. This is particularly important in the case of caffeine, which is at the heart of most of the concerns. "Moderate caffeine consumption is generally considered safe, and may be beneficial for most healthy adults, but high caffeine intake can be problematic for some individuals," Dr. Whittington reiterates.
Most notably, Celsius drinks won't have many favorable side effects for individuals with underlying heart conditions, sleep disorders, and anxiety or panic disorders, he says. But in general, the key is to be aware of your own tolerance and personal health factors. And if all else fails - if you find you're having a negative reaction to the beverage, stop drinking it.

- Additional reporting by Chandler Plante

Amara Amaryah is a travel and wellness essayist and writer. Her words have been published in PS, Well+Good, Condé Nast Traveler, Time Out, Travel Noire, AMAKA studio, Here Magazine, and more.

Liquid Death Is Making Water Edgy - but Is It Good For You?

Lauren Manaker — Tue, 22 Jul 2025 09:35:02 -0700

Water is getting punk-rock edit, thanks one viral brand. While some may argue that the market is, ahem, oversaturated, Liquid Death manages to stand out. The metal (in material and aesthetic) cans of water have taken the H2O market by storm over the past few years. Today, over 100,000 retailers sell this drink, and the brand is beloved by sober-curious folks (who may want to hold something that won't stand out in a bar or music festival environment), environmentalists who are limiting their plastic use, and generally thirsty people alike.

As a registered dietitian, I'm committed to staying informed about food and beverage trends, always doing my research to determine whether this or that viral product is a beneficial addition to a healthy lifestyle or best left on the grocery shelves. And given the widespread popularity of Liquid Death, its unique marketing, and the fact that it's so often sold in the same spaces as alcohol or energy drinks, I've frequently been asked about its health implications - and if Liquid Death is really just water, or if there's something more lurking in those cans. Here's what to know.

What Is Liquid Death, Exactly?

Liquid Death is not a potion from a medieval alchemy lab, nor is it a sinister substance from a horror movie. It's actually just water, served in the kind of tallboy cans that are usually reserved for beers, giving hydration a hardcore makeover that's both edgy and eco-friendly. Imagine cracking open a can, expecting the bitter taste of an IPA, but instead, you're greeted by the crisp, refreshing splash of mountain water. It's a plot twist in a can, designed to "murder" your thirst (get it?).

That said, the Liquid Death product line has expanded. These days, Liquid Death has still and sparkling varieties, and the latter comes in some cheeky-named flavors, like Cherry Obituary and Severed Lime. The newest additions to the Liquid Death fam include iced teas made with agave and vitamins and "Death Dust," which is their version of an electrolyte mix.

The branding of Liquid Death might make one think it's something extreme or dangerous, but it's really all in good fun – promoting a healthy lifestyle with a twist of humor and rebellion against plastic pollution. The cans are also recyclable, making them a great option in the fight against plastic waste.

Is Liquid Death Good For You?

As a dietitian, I can unequivocally say that yes, drinking plain or sparkling water is good for you - and therefore yes, the cans of still or sparkling Liquid Death are good to drink, too. Both are calorie-free, sugar-free, and free from any preservatives. You'll have a tough time finding a registered dietitian, or anyone who works in the health and wellness space, against any product that may help people support their hydration habits, especially since 75 percent of Americans are chronically dehydrated, which can cause problems ranging from brain fog to kidney health concerns.

The only thing to call out about the unflavored bubbly water is that in general, drinking too much sparkling water can cause bloating in some people - so keep that in mind if you have a sensitive stomach. (That said, Liquid Death claims to have "slightly less carbonation" and a less bitter taste.)

But Liquid Death's flavored sparkling waters, iced teas, and electrolyte powder do contain other ingredients. Here are some details to keep in mind when you're reaching for those products.

Liquid Death Flavored Sparkling Water

The Liquid Death Flavored Sparkling Waters are made with "natural flavors" and agave nectar, and contain four grams of added sugar per serving. That's not a lot, but people who are limiting their added sugar intake should be aware of this when consuming the drink.

Liquid Death Iced Teas

The Liquid Death Iced Tea varieties are made with green or black tea, agave, and a boost of B vitamins, including B6 and B12; one also has lemon juice concentrate. Each serving contains six grams of sugar and 30 mg of caffeine. Again, for most people, when consumed in moderate quantities, those numbers won't be problematic. But anyone who's limiting their sugar or caffeine intake or who's sensitive to either ingredient should be aware of the nutrition label before consuming.

Liquid Death Death Dust

Like other electrolyte mixes, Liquid Death Death Dust, which is meant to be mixed with a glass of water, contains sodium and potassium to help support hydration. It also contains sugar - eight grams per serving. Glucose can help the body absorb electrolytes like calcium, which is why so many electrolyte mixes contain it. But if you're not exercising intensely, you may not necessarily need the extra oomph electrolyte packets offer; a plain glass (or can) of water is hydration enough. So again, if you're limiting your intake of added sugar, be aware that Death Dust will add some to your diet.

Is Liquid Death Worth Drinking?

If you're trying to drink more water, limit your plastic use, and, frankly, look cool in the process, then Liquid Death is certainly worth drinking. While the original variety doesn't offer any additional nutritional benefits to plain old H2O, it does hit differently when drinking water out of a can versus a glass, potentially making it more appealing to drink. And according to recent data, at least 75 percent of us should cheers to that!

Lauren Manaker is an award-winning registered dietitian and freelance writer who is passionate about providing evidence-based nutrition information in a fun and interesting way.

Erewhon Smoothies Cost a Pretty Penny - Which Are Worth the Money?

Sarah Glinski — Wed, 16 Jul 2025 10:30:01 -0700

Erewhon smoothies have a reputation as big as their price tag. Known for trendy ingredients, celebrity-backed collabs, and Instagram-able appearances, it's hard not to be tempted by the upscale grocery chain's good-for-you beverages. But at Erewhon, products rarely come cheap, and even a simple smoothie can cost you upwards of $20. That said, customers rave about the taste and purported health benefits, listing high-quality ingredients like maca, spirulina, collagen, and colostrum. But if you're looking for the best option, which Erewhon smoothies are actually worth the splurge?

Erewhon doesn't list the nutritional information for its smoothies online, so to help find the answers, I drew upon the ingredients, and my education as a registered dietitian nutritionist. Using the information provided, I decided to rank all 15 of the Erewhon signature smoothies based on the following factors:

Satiety (i.e. will it keep you full?)
Nutritional content
Trendiness of ingredients
Appearance (because let's face it, aesthetics can really impact the overall experience)

My Erewhon Smoothie Rankings

To determine which Erewhon smoothies are the best, I rated each criterion on a scale from one to five (for a total score out of 20). Read on to see my top picks as a registered dietitian - plus, the smoothies you could probably skip.

1. Coconut Cloud Smoothie: I'm not entirely surprised that the Coconut Cloud Smoothie secured the top spot in this ranking. Out of all the Erewhon smoothies, it's the most well-rounded. With nourishing ingredients like collagen, almond butter, coconut cream, and avocado, this smoothie should keep you satisfied long after drinking it. It gets its signature blue color from the spirulina blue majik, derived from blue-green algae, giving it major points for aesthetic as well. For reference, spirulina is a nutrient powerhouse with high amounts of beta-carotene, vitamin B12, iron, and omega-3 fatty acids.

Satiety: 5/5
Add-Ins: 4/5
Trendiness: 4.5/5
Appearance: 5/5
Total: 18.5/20

2. Kefir Matcha Cloud Smoothie: The Kefir Matcha Cloud Smoothie is another choice to keep you full, with satisfying ingredients like kefir and avocado. And kefir isn't just good for a protein boost – it also contains gut-loving probiotics to keep your tummy happy. This smoothie also contains tocos, a rich source of vitamin E and a potent antioxidant thought to reduce inflammation and boost the immune system.

Satiety: 4.5/5
Add-Ins: 5/5
Trendiness: 4/5
Appearance: 4/5
Total: 17.5/20

3. Kendall's Peaches and Cream Smoothie: With collagen, rich coconut cream, and organic peaches, Kendall's Peaches and Cream Smoothie is another satisfying choice. It boasts probiotic-rich kombucha, goji berries, electrolytes, and aloe vera juice. Plus, a portion of the proceeds from this smoothie will be donated to Good Shepherd Shelter, a shelter for women and children experiencing domestic violence.

Satiety: 5/5
Add-Ins: 5/5
Trendiness: 4/5
Appearance: 3/5
Total: 17/20

4. Gary Brecka Perfect Amino Smoothie: The Gary Brecka Perfect Amino Smoothie is a nutrient-dense option that contains satiating amino acids, coconut cream, and a blend of berries. Its blend of 26 superfoods includes ingredients like reishi mushrooms, açaí, elderberry, and turmeric, which gets a big thumbs up. Sadly, the addition of "hydrogen infused water" is more hype than help, with insufficient human research to support its benefits.

Satiety: 5/5
Add-Ins: 4/5
Trendiness: 5/5
Appearance: 3/5
Total: 17/20

5. Amino Acid Trip Smoothie: What the Amino Acid Trip Smoothie lacks in protein, it makes up in other nourishing and tasty ingredients. With a base of pineapple, banana, and coconut cream, a sip of this smoothie will take you straight to the beach. Its standout ingredient is yuzu-flavored magnesium powder. Magnesium is used in over 300 chemical reactions in the body, so getting enough of it is essential. Plus, this smoothie is so much fun to look at, with swirls of white, yellow and red.

Satiety: 3/5
Add-Ins: 4/5
Trendiness: 4.5/5
Appearance: 5/5
Total: 16.5/20

6. Malibu Mango Smoothie: The Malibu Mango Smoothie is a satisfying recipe thanks to its blend of collagen, coconut cream, and tropical fruits. It also contains lion's mane, a type of mushroom that contains antioxidants and may improve brain function and reduce stress.

Satiety: 5/5
Add-Ins: 4/5
Trendiness: 3.5/5
Appearance: 4/5
Total: 16.5/20

7. Hailey Bieber's Strawberry Glaze Skin Smoothie: This viral smoothie is like a liquid meal with collagen, avocado, coconut cream, banana, and strawberries to fill you up. You'll also find sea moss, a good source of vitamins, minerals, and antioxidants. However, with maple syrup and strawberry glaze, this smoothie is higher in sugar than other Erewhon smoothies. People on social media are big fans of the flavor, but it might be one to skip if you're watching your sugar intake.

Satiety: 5/5
Add-Ins: 3/5
Trendiness: 3.5/5
Appearance: 4/5
Total: 15.5/20

8. Strawberry Probiotic: The Strawberry Probiotic smoothie is another satisfying option with collagen, coconut kefir, and strawberries. The probiotics found in coconut kefir and the vitamin E from tocos make this smoothie nutrient-dense as well as delicious. It's also sweetened with vanilla stevia and xylitol, making it much lower in sugar than some of the other smoothies.

Satiety: 4/5
Add-Ins: 4/5
Trendiness: 4/5
Appearance: 3/5
Total: 15/20

9. Maca Bomb: While it may not be as filling as some other smoothies, the Maca Bomb smoothie should still provide a decent amount of satisfaction thanks to hemp seeds, cacao nibs, and almonds. It also contains maca (which has benefits ranging from reproductive health to antioxidant activity to immune health) and goji berries. Plus, it lacks the high-sugar ingredients that some other smoothies have, making it a better option for those watching their sugar intake.

Satiety: 3/5
Add-Ins: 4/5
Trendiness: 4/5
Appearance: 4/5
Total: 15/20

10. The Goddess Smoothie: The Goddess Smoothie contains a blend of organic barley grass, chlorella, spirulina, maca, mesquite, tocos, and pumpkin seed oil, making it a great choice for those looking for a superfood boost. However, don't expect this smoothie to keep you full for long. While it does contain hemp seeds and pumpkin seed oil, it is likely lower in protein, fat, and fiber compared to other smoothies.

Satiety: 2/5
Add-Ins: 5/5
Trendiness: 5/5
Appearance: 3/5
Total: 15/20

11. Post Workout Smoothie: With just six ingredients, the Post Workout Smoothie is one for the minimalists. It has protein from collagen and fiber and healthy fats from chia seeds, so it should keep you full for several hours. It also contains maca and coconut water, which feature natural electrolytes, and its rich purple color is both pretty and appetizing.

Satiety: 4/5
Add-Ins: 4/5
Trendiness: 3/5
Appearance: 4/5
Total: 15/20

12. Mint Chip Energizer: While hemp seeds are the only significant source of protein in the Mint Chip Energizer, this smoothie boasts a lineup of other superfood ingredients such as maca, barley grass juice, and vitality greens. While its add-ins are noteworthy, this smoothie isn't particularly appetizing to look at, so keep that in mind if you like your smoothie to be Instagram-worthy.

Satiety: 2.5/5
Add-Ins: 5/5
Trendiness: 5/5
Appearance: 2/5
Total: 14.5/20

13. Activated Smoothie: With collagen, coconut meat, cacao nibs, MCT oil, and ghee, the Activated Smoothie will satisfy a growling stomach. While maca and tocos provide a nutrient boost, the smoothie contains multiple sources of saturated fat, including coconut meat, MCT oil, and ghee. Eating too much saturated fat can raise your LDL (bad) cholesterol levels and increase your risk of heart disease and stroke. While having this smoothie once in a while is fine, we wouldn't recommend drinking one every day.

Satiety: 5/5
Add-Ins: 3.5/5
Trendiness: 3.5/5
Appearance: 2/5
Total: 14/20

14. Dr. Paul's Raw Animal-Based Smoothie: While the kefir, bananas, and blueberries should be relatively filling, Dr. Paul's Raw Animal-Based Smoothie also contains freeze-dried beef organs, which could be an off-putting addition for some. It also contains two sources of added sugar – honey and maple syrup – which may make this smoothie too sweet for some people.

Satiety: 3.5/5
Add-Ins: 3/5
Trendiness: 3/5
Appearance: 4/5
Total: 13.5/20

15. Turmeric Crush: We really wanted to love the Turmeric Crush smoothie, but with no sources of protein or fat, this smoothie won't keep you satisfied for long. While it boasts several nutritious add-ins, like anti-inflammatory turmeric and camu-camu, this smoothie is one to skip if you're looking to replace a meal.

Satiety: 1/5
Add-Ins: 4/5
Trendiness: 4/5
Appearance: 4/5
Total: 13/20

- Additional reporting by Chandler Plante

Sarah Glinski is a registered dietitian and health and nutrition writer with over six years of experience in the health and wellness industry. Her specialties include diabetes, kidney disease, cancer, gut health, and intuitive eating. She believes food is more than just nutrients and acknowledges the power food can have to heal and build community. As a nutrition professional who writes health content, Sarah uses the latest scientific research to guide her writing and recommendations. Her goal as a writer is to ensure that complex health information is made easy to understand and actionable so that more people can benefit from it.

PS Hydration Packets Are Here to Give Your Water an Upgrade

Balim Tezel — Tue, 08 Jul 2025 13:20:02 -0700

We know, we know - there are a ton of electrolyte drinks out there. From powders to bottled options, you might be asking: do we really need another one? Well, hear us out, because yes we do! PS is launching a new hydration line, PS Electrolyte Hydration Mixes, packed with essential electrolytes and designed to refresh your daily water routine. Made with zero sugar, a boost of vitamin C, and natural flavors, it's a wellness ritual that's easy to feel good about.

Especially in the summer heat, these hydration packs are perfect for your post-workout routine, city frolics, or those moments when you're just exhausted after a busy day. Each stick is low carb, made with a natural source of prebiotic fiber, and delivers 200 percent (yes, you read that right!) of your daily vitamin C, helping you feel recharged without the crash.

They come in three delicious flavors, all of which are on sale for Amazon Prime Day through July 11: PS Electrolyte Hydration Drink Mix Packets – Lemonade ($16, originally $20), PS Electrolyte Hydration Drink Mix Packets – Pineapple ($16, originally $20), and PS Electrolyte Hydration Drink Mix Packets – Watermelon ($16, originally $20) - plus a PS Electrolyte Hydration Drink Mix Packets – Variety Pack ($16, originally $20) if you want to try them all. Apply the 20% off code to see the sales price reflected at checkout. Just add one stick to your water bottle (with about 16 fluid oz. of water), stir or shake, and let the hydration magic do the rest.

Balim Tezel (she/her) is a shopping updates editor at PS and the founder of Maison des Nus, a New York-based affordable luxury brand. She graduated from Northwestern University's Medill School of Journalism.

Meghan Markle’s As Ever Restock Is Here - We Asked an RD to Review the Line

Chandler Plante — Mon, 23 Jun 2025 14:45:02 -0700

Meghan Markle has an eye for detail. In her latest Netflix show, "With Love, Meghan," she flexes both her cooking and hostessing skills, revealing how she makes friends feel at home in her gorgeous California estate. Whether she's handpicking a bouquet of fluffy peonies, harvesting her own honey, or sprinkling edible flowers atop freshly glazed donuts, we get the sense that she knows how to make even the smallest moments feel special. With each episode, we get a further peek into Markle's carefully curated life. Perhaps sensing our desire to emulate her coastal cottagecore aesthetic, Markle launched her debut product line, As Ever . . . and fans can't get enough.

The collection (including teas, fruit spreads, honey, edible flowers, and baking mixes) sold out within 45 minutes of its initial April release. In fact, Markle paused after the launch to assess the brand's high demand and stability. Thankfully, the company officially restocked many of its fan favorite products this June, including two whimsical new items: apricot spread and orange blossom honey. As Ever also launched a sign-up for its debut Napa Valley rosé (coming soon).

Predictably, the As Ever restock also sold out in record time. Another restock should be just around the corner, but with products anticipated to fly off the shelves again, you may be wondering which ones are actually worth it. To find out more, we asked a registered dietitian to weigh in on the As Ever line. Read on for their initial impressions, specific recommendations, and potential safety concerns, so you can shop smarter when the collection restocks again.

Experts Featured in This Article:

Sarah Glinski, RD, is a Canada-based dietitian specializing in gut health.

Flower Sprinkles

One of the stars of the As Ever collection is the edible flowers. They're stunning to look at - but are they safe to eat? "Edible flowers are having a moment thanks to their high content of antioxidants - especially polyphenols - vitamins, and minerals," explains Canada-based dietitian Sarah Glinski, RD. "In general, they're safe to consume, provided they're not a flower that produces compounds that are toxic to humans." The main risk involves flowers that aren't grown to be eaten, as these may be treated with herbicides or pesticides.

While As Ever did not immediately respond to PS's request for comment regarding how its edible flower sprinkles are produced, the good news is that because you're only consuming the flowers in small quantities (i.e. as flower sprinkles), they shouldn't cause you any major issues. "The fact that you're only eating a very small amount of them means these issues likely aren't something to worry too much about," Glinski confirms. "I would not be concerned about adding a sprinkle of them to my food." Plus, they make every recipe look like it was pulled straight from your Pinterest board.

Teas

The As Ever collection launched with three herbal teas: peppermint, hibiscus, and lemon ginger. "I love all three teas in the As Ever collection, as each has a unique effect on health," Glinski says. Here's what to know about each.

Peppermint: Glinski says this is a great choice for alleviating abdominal pain and IBS symptoms. However, she notes that peppermint can also worsen acid reflux in some people, so if you're prone to heartburn, the other two teas might be safer bets for easing gut issues.
Hibiscus: Research shows that hibiscus tea can significantly reduce blood pressure and lower levels of LDL (bad) cholesterol.
Lemon Ginger: "Ginger tea has been used for centuries to soothe various GI issues, including nausea, indigestion, bloating, and abdominal pain," Glinski says. Ginger tea has also been shown to soothe IBS symptoms and flares, making it both a comforting and delicious choice.

Honeycomb

Originally, the honey from the As Ever collection included a chunk of actual honeycomb in the jar. Impressive, right? But are there any benefits to using honey with actual honeycomb in it? Possibly. "Honeycomb is a complex structure that contains honey, royal jelly - a substance secreted by worker honeybees - pollen, propolis, and beeswax," Glinski says. Some research indicates that beeswax has antimicrobial properties, while propolis (a waxy, resinous substance) has antioxidants and anti-inflammatory properties that can help with gastrointestinal diseases. Propolis is also good for blood sugar control, and royal jelly can help with things like high cholesterol, high blood pressure, and diabetes, Glinski says.

That said, not everyone should eat honeycomb, Glinski notes. You should avoid honeycomb if you're allergic to pollen or any similar bee products. The same goes for children under one year old, as eating honey could put them at risk for infant botulism ("A rare but serious illness caused by a type of bacteria sometimes found in honey," Glinski explains). While it appears the limited-edition orange blossom honey featured in the June restock does not contain actual honeycomb, this is still good to know for future As Ever drops.

The Bottom Line

Overall, while there are some important considerations to keep in mind, As Ever is a product line that offers high-quality aesthetics and several legit benefits. "This collection seems like a fun way to try new foods," Glinski says. "While the products are a bit pricey - for example, the teas all come in at $1 per serving - the packaging is cute and I think they'd make great gifts for the foodie in your life."

The Best Smoothies to Help Relieve Constipation (Because We've All Been There)

Olivia Luchini — Tue, 17 Jun 2025 15:10:02 -0700

Dealing with a bout of constipation is never fun, but thankfully, there are solutions to this problem that can be easily found in your kitchen. There are plenty of constipation-relieving ingredients you can incorporate into your diet in the form of a meal or snack you already know and love - that's right, we're talking about a smoothie.

Smoothies are a great way to deal with constipation because you can easily fill them up with fiber, a nutrient that can aid in digestion. "Different foods contain different types of fiber, with the main two being soluble and insoluble fiber," dietitian Rebekah Shulman, RDN, explains. "Soluble fiber forms a gel in the gut and helps feed our good bacteria, while insoluble fiber adds bulk to the stool and draws water into the gut, aiding in regular bowel movements."

Experts Featured in This Article

Rebekah Shulman, RDN, a registered dietitian with telehealth nutrition company Foodsmart.

The Best Smoothie Recipes For Constipation

To help relieve constipation, Shulman recommends adding fiber-rich fruits, vegetables, whole grains, legumes, nuts, and seeds into a smoothie. If you need an extra boost, a few tablespoons of prunes or ground flaxseed can also help. In addition to this, Shulman suggests incorporating foods rich in probiotics such as yogurt, kefir, and kombucha into your smoothie for maximum constipation relief.

Not sure how to incorporate those ingredients? These six smoothies for constipation feature a handful of Shulman's recommended high-fiber fruits and probiotic-rich ingredients to help you get your bowel movements back on track.

Are Vaginas a Legit Source of Protein?

Taylor Andrews — Wed, 11 Jun 2025 11:15:01 -0700

People don't play about their protein. And rightfully so - the macronutrient helps keep you full, build muscle, and repair cells. Luckily, it's relatively easy to reach your daily protein goals via chicken, high-protein veggies, protein shakes, or even protein coffee. But despite these options, every few months, a surprising amount of people express interest in some less conventional macros. They all come equipped with the same burning question: Do vaginas have protein?

This rumor has bounced around social media several times before (similar to the medical wives' tale that semen is packed with protein). "The enzymes found in the liquid that a woman's vagina secretes contain a fair amount of protein, and - if consumed by the human body - can be used as a supplement," one TikTok from 2022 claims. As much as we'd like to believe it, we can't help but feel like this particular fact might be a little too fun. But a part of us also wonders if vaginas might have more protein than we realize.

Given all the speculation, we feel it's time to set the record straight. Do vaginas really have protein? And if so, is it enough to pack any nutritional value? In pursuit of the truth, we asked ob-gyns to weigh in on the nutritional value of vaginas, including whether or not you can get protein from cunnilingus. Read on to get the facts (and don't go ditching your favorite protein powder just yet).

Experts Featured in This Article:

Felice Gersh, MD, is an ob-gyn and founder of the Integrative Medical Group of Irvine.

Cindy Duke, MD, PhD, is an ob-gyn and medical director of Nevada Fertility Institute.

Do Vaginas Have Protein?

We hate to be the bearers of bad news, but the science points to "no." When asked if cunnilingus would contribute to one's daily protein intake (as TikTok alleges), ob-gyn Felice Gersh, MD, keeps it short and sweet: "Not in the least." Breaking it down further, Dr. Gersh explains that the material in vaginal secretions includes:

Large numbers of bacteria.
Cervical mucous.
Cells shed from the vaginal and cervical walls.
Liquids passed through the vaginal walls containing electrolytes.
A small quantity of protein - mostly a type of antibody called secretory immunoglobulin.

While the word "protein" is technically included in Dr. Gersh's description, don't be fooled: "The minimal amount of protein someone would actually consume during oral sex would add nothing to their nutritional status," Dr. Gersh confirms. If anything, "vaginal fluid is actually mostly made up of carbohydrates and other compounds," says ob-gyn Cindy Duke, MD, PhD. That said, "there isn't any nutritional value in this bodily fluid that would be beneficial or significant to another's person's dietary intake," Dr. Duke reiterates.

The Bottom Line

Although this rumor might be great for encouraging partners to go down on one another, using protein as motivation is neither sexy nor scientifically accurate. If you're genuinely interested in eating more protein, you can start by incorporating more protein-rich foods in your diet (think: eggs, chickpeas, cottage cheese, or even some high-protein desserts).

But most importantly, if you have a question about what does or doesn't qualify as a sufficient source of protein, don't take advice from rumors on social media. Instead, talk to a doctor or nutritionist. And while we're always looking for reasons to encourage people to go down on their partner, let this be a sign that pleasure is the best motivation.

- Additional reporting by Chandler Plante

Taylor Andrews (she/her) is the balance editor at PS, specializing in topics relating to sex, relationships, dating, sexual health, mental health, travel, and more. With seven years of editorial experience, Taylor has a strong background in content creation and storytelling. Prior to joining PS in 2021, she worked at Cosmopolitan.

TikTok Wants to Know If Semen Is a Legitimate Source of Protein

Maressa Brown — Tue, 10 Jun 2025 13:15:02 -0700

Has our obsession with protein finally gone too far? The enduring search for the protein content in semen definitely raises a few red flags. Luckily, if you've ever caught yourself wondering if semen has any major macros, you're in good company (we listen and we don't judge). "It seems like every few years, there's a renewed interest in the nutritional value of semen," says Joshua Gonzalez, MD. This is usually thanks to a social media trend or a clip gone viral, he explains.

One such TikTok uses MyFitnessPal to show how much protein is in a "serving size" of semen. But celebrities are also partially responsible for this rhetoric, with Christina Aguilera once asserting that swallowing semen is a good way to get some extra protein. A questionable nutrition hack indeed.

"We seem to have an almost obsessive interest in semen."

On a broader scale, Dr. Gonzalez says "we seem to have an almost obsessive interest in semen - from what it does, to what it tastes like." Somatic sex educator Kiana Reeves has a theory as to why this interest refuses to fizzle out. "It seems like everyone is looking for a concrete 'good reason' to do things - like there has to be an immediate, tangible, quantifiable benefit we can point to in order to justify making a choice," she says. "That's true even when it comes to sex."

That said, some people might just be curious from a purely nutritional standpoint. We wouldn't put it past the internet, especially since similar rumors have (incorrectly) alleged that vaginas are high-protein. Could the same be said about semen? To find out more, we asked experts to hit us with the facts. Read on for the full semen science rundown you never knew you needed.

Experts Featured in This Article:

Joshua Gonzalez, MD, is a board-certified urologist and sexual health adviser at Astroglide.

Kiana Reeves is a somatic sex educator, a member of AASECT, and chief content officer at Foria.

Justin Houman, MD, is a board-certified urologist and an assistant professor at Cedars-Sinai.

Does Semen Have Protein?

Ultimately, you shouldn't start skipping the protein shakes just yet. "The amount of protein in semen is pretty trivial," Dr. Gonzalez says. "From a medical standpoint, there is really no nutritional or [any other] health benefit to swallowing semen." The TL;DR? Swallowing ejaculate won't contribute to your daily protein intake in any significant way.

According to a study published in the Journal of Andrology, 100ml of semen contains five grams (or 5,000mg) of protein. However, "A normal ejaculation is typically 2-5ml," Dr. Gonzalez says. "That means there's about 250mg (or 0.25g) of protein in 5ml (or about one teaspoon) of semen."

For context, the FDA recommends adults consume at least 50 grams of protein per day as part of a 2,000-calorie diet. Swallowing a typical amount of ejaculate is not going to make the slightest dent in that requirement. Plus, if you are genuinely looking to eat more protein, there are better ways to do it than consuming 293 teaspoons of semen (give or take). Might we suggest a high-protein soup or protein coffee?

Semen Nutrition Facts

There's not a whole lot more to semen in terms of nutrition, but here's the basic rundown. A teaspoon of semen contains a small amount of calories (5-20), which is made up of what Dr. Gonzalez calls "a buffet of ingredients." According to Justin Houman, MD, the primary components are as follows:

Sperm cells: Reproductive cells produced by the male reproductive system.
Water: The majority of semen's volume.
Various proteins: These include enzymes, enzyme inhibitors, and other proteins involved in sperm function and reproductive processes. But they still won't contribute to your macros in any significant way.
Fructose: A type of sugar that provides energy for sperm cells.
Ascorbic acid (vitamin C): An antioxidant that helps protect sperm cells from oxidative damage.
Minerals: These include zinc, calcium, and magnesium, which are important for sperm production and function.

Given its stores of vitamin C, semen has also been touted as a magical immune booster. But Dr. Gonzalez is here to myth-bust those pervasive rumors as well. "The amount of vitamin C in semen is relatively small, and it is not considered a major dietary source," he says. The only nutrient you may be able to get some relative benefit from is zinc. Dr. Gonzalez says you can get about three percent of your recommended daily zinc intake in one teaspoon of semen - but really, you're better off eating zinc-rich foods like peanuts, beef, or hummus.

The Bottom Line

None of the components in semen's "ingredient buffet" are particularly significant - protein included. If you actually want to add more protein to your diet, some better sources include eggs, almonds, Greek yogurt, cottage cheese, chicken, lean beef, fish, lentils, and quinoa, says Dr. Gonzalez.

One thing not on that list is semen, Dr. Gonzalez emphasizes. That means anyone looking to bolster their protein intake will need to look outside the bedroom. Reeves also encourages people to ask themselves: "Does swallowing make me feel closer and more bonded with my partner? Does it feel transgressive in a hot way, or coercive and degrading?" she suggests. "Those questions themselves can be the 'essential nutrients' for knowing and understanding each other better, and building trust and empathy - so much more valuable than a few trace minerals."

- Additional reporting by Chandler Plante

Maressa Brown is a journalist, author, and astrologer. Her areas of expertise include writing, reporting, and editing lifestyle, pop culture, and parenting content that's both conversational and substantive. In addition to contributing to PS, she writes for a variety of consumer-facing publications including InStyle, Parents, and Shape, and was previously an editor at Cosmopolitan and CafeMom.